Eat Seafood Twice a Week

Most Americans are missing out on the nutrients from seafood in their diet. Omega 3 Fatty Acids can help prevent chronic illness and fatty fish like salmon are an amazing source. Listen to Rachelle Sebastian, Dietetic Intern at the University of St Joseph for tips to get seafood in twice a week!

Sugar Cookies with Avocado Frosting

These healthy green Christmas cookies are tasty all year long, Use Shamrock sprinkles in March, Decorate like eggs or flowers for Easter, pair with a seasonal fruit salad all Summer, and turn it into Frankenstein’s monster for halloween. Thanks to Mandy Tegg, Dietetic intern at the University of St Joseph for the video!

Sweet Potato Gnocchi

Trader Joe’s cauliflower gnocchi may the all the rage, but soon everyone will be heading to St Joe’s to get fresh sweet potato gnocchi instead. Thanks to Kathryn Pisano, Dietetic intern at the University of St Joseph for this video.

Ingredients:

For the Gnocchi: 3 Medium Sweet Potatoes 4 cups all purpose flour 1 tsp. salt

For the Sauce: 1/4 tsp. red pepper flakes 1/2 tsp. salt 1 cup pine nuts 1 cup sun dried tomatoes in oil 1/4 cup olive oil 3 cloves garlic 3 Tbsp. nutritional yeast

Instructions:

For the Gnocchi: 1. Steam, bake, or boil the sweet potatoes whole until fork tender (about 30-45 min.) 2. Once cooled, remove the skin and mash sweet potatoes until very fine, mixing in the salt. 3. Put the flour down on a counter top and then the sweet potato mash and knead until a dough forms. Shape dough into a ball. 4. Cut dough ball into 8 pieces. 5. Roll each piece of dough into a sausage about 1 inch thick. 6. Cut the sausage roll into 1 inch pieces. 7. Roll each piece on a fork to create traditional gnocchi design. 8. Put gnocchi into boiling water and boil until floating. 9. Remove the gnocchi from the water and put into a preheated pan lightly coated with olive oil. 10. Add the sauce and a splash of the gnocchi cooking water. and 2 bunches of steamed asparagus and fresh parsley if desired.

*sauce recipe yields enough sauce for half the gnocchi. I recommend putting the other half of the gnocchi on a parchment lined sheet pan in the freezer until frozen and then transferring to a bag or container to store in the freezer. Sauce recipe with half the gnocchi recipe serves about 6 people*

Easy Baked Blueberry Oatmeal

Looking for an impressive addition to your Sunday morning breakfast? Easy to prepare and cook in 40 minutes, this baked blueberry oatmeal is perfect for just you or a house full of guests. Thanks to Sydney Spiewak, Dietetic intern at the University of St Joseph for this video.

Coconut Carrot Energy Balls

Looking for the perfect midday snack for on-the-go or after school? These Coconut carrot energy balls take only minutes to make and are gluten free, dairy free, vegan friendly, and tasty! Thanks to Ariana Wood, Dietetic Intern at the University of St Joseph for the video.

Chipotle Lime Chicken with Sweet and Spicy Slaw

This delicious chicken dinner is the perfect meal for an upcoming Spring or Summer night. Thanks to Maggie Lyons, Dietetic intern at the University of St Joseph, for this video!

How to Break Down a Whole Chicken in 2 Minutes

Not sure what to do with a whole chicken? Learn how to break down a whole chicken getting ample meat and use the remainder for a great homemade stock. Thanks to Paula Reynolds, Dietetic intern at the University of St Joseph, for this video.