For more than 18 years Michelle Dudash, a registered dietitian/nutritionist and Cordon Bleu-certified chef, has been advocating the peaceful and delicious coexistence of good food and good health. And now, with her new Clean Eating video series, millions of families worldwide are benefiting from Michelle’s wealth of experience huge collection of recipes.
At “Clean Eating Cooking School – Monthly Meal Plans Made Easy,” participants engage in regularly scheduled video cooking classes. The first video can be accessed at http://us1.campaign-archive1.com/?u=38720b118cb0543a32d701eb6&id=99265b92cc OR https://www.cleaneatingcookingschool.com/video1 at no charge.
Michelle told OnionBusiness.com the response to the new venture has been tremendous, and we couldn’t be happier for our friend. And for onions. We’re happy for onions, because Michelle recognizes the importance of our favorite food item in everyday meal prep.
“The response has been amazing and I am so pleased,” she said. “My free clean eating training videos were widely shared on social media and viewed by thousands. I have a great group of women that enrolled and are all excited to cook more at home, become better cooks and cook more “clean.” The next enrollment period starts Feb. 16.”
Michelle has always said that it’s “possible to cook like a chef while eating like a nutritionist,” and the busy mom has proven that repeatedly since the release of her first book, “Clean Eating for Busy Families” in 2012 and on her web site, michelledudash.com.
Onions are a mainstay in the Dudash school of cooking/eating/staying healthy, and she advises onion shippers, retailers and foodservice providers to make a big deal out of the versatility of onions.
“Focus on whole foods in their least processed state to get the most nutrition from food,” she advised. “Clean eating doesn’t have to take a lot of time or be expensive. It’s about having a solid plan with good, streamlined recipes that you and your family will enjoy, and getting the right ingredients.”
Yes, “onions provide a great base to savory dishes, adding a complex taste,” she said. But lest handlers and consumers forget about the health aspect, Michelle emphasized, “ … and they’re a vegetable!”
The benefits of onions in one’s diet cannot be overstated, and the ease with which they can be prepared is likewise a banner headline. See the recipes she’s graciously provided, which we acknowledge as adapted with permission from Clean Eating Cooking School: Monthly Meal Plans Made Simple, by Michelle Dudash, RDN.
“From a chef’s prospective, I love onions because they add a delicious, savory taste with a touch of natural sweetness. I also love that they aren’t highly perishable. I always keep a couple of onions on my clean eating shrine so I always have an onion available to grab,” she said.
“From an RD prospective, I know that onions count towards vegetable servings, and Americans are falling way short in vegetable intake, so this is an easy way to add more vegetables. Onions are low in sodium and calories while adding savory flavor. Plus onions are low in saturated fat, and contribute a bit of vitamin C, potassium and fiber.”
And if one is introducing onions for the first time to a youngster, Michelle has some great advice. She said, “Don’t make a big deal out of it.”
“As with any food, don’t make a big deal about it or draw attention to how healthy it is. Just focus on how delicious the dish is. Kids tend to shy away from new or ‘foreign foods,’ so dicing the onions very small, grating, or pureeing them will help. The flavor and nutrition will still be there. Add them to foods that kids already love, like meatballs, spaghetti sauce, hamburger, chili and taco meat.”
Check out a couple of Michelle’s great recipes! By the way, we can’t thank Michelle enough for being a friend of OnionBusiness.com!
5-Ingredient Slow-Cooker Turkey Taco Meat
By Michelle Dudash, RDN, Cordon Bleu-certified chef and creator of Clean Eating Cooking School: Monthly Meal Plans Made Simple
Who doesn’t love taco night? I simplify things with my slow-cooker version, using less than five ingredients. Prep is so simple, and everyone can add their favorite toppings—mine are avocado, lime, mixed greens and salsa. Cilantro, plain Greek yogurt and low fat cheese are also popular. If you’re going low-carb, you can serve the meat over a green salad.
1 pound lean ground turkey
1/2 (6-ounce) can tomato paste
1 small onion, diced small (about 1 cup)
2 tablespoons reduced-sodium soy sauce, use GF is desired
1 tablespoon + 1 teaspoon Mexican seasoning blend
Combine all of the ingredients in a slow cooker, breaking up the meat. Sprinkle in 1/4 teaspoon salt and pepper. Cook 4 hours on the low setting.
Serve in tortillas with your favorite toppings.
Prep Time: 10 minutes
Cook Time: 4 hours
Yield: 8 servings, 1/2 cup taco meat each
Cook’s notes: This recipe is such a snap to put together it, and is just as easy to double batch it for a freezer meal the following month. Double batching may add to the cooking time.
Per serving: Calories 111; Fat 4.5 g (Saturated 1.25 g); Cholesterol 41 mg; Sodium 363 mg; Carbohydrate 3 g; Fiber 0.5 g; Protein 15 g; Vitamin A 3% DV; Calcium 0% DV; Vitamin C 1% DV; Iron 8% DV
Recipes adapted with permission from Clean Eating Cooking School: Monthly Meal Plans Made Simple.
Sheet Pan Chicken Dinner
By Michelle Dudash, RDN, Cordon Bleu-certified chef and creator of Clean Eating Cooking School: Monthly Meal Plans Made Simple
I love one-pot wonders…and sheet pan wonders! Protein, vegetables and a side starch all cook together in the oven. Depending on the season, feel free to swap out almost any vegetable for the peppers, like carrots, broccoli, Brussels sprouts or anything else you have on hand. Simple cooking method, easy clean up, big-time flavor. What more could you ask for?
2 pounds chicken legs (about 5-6)
1 1/4 pound red potatoes (about 16 small potatoes), quartered
1 medium red bell pepper, diced
1 cup diced onion
2 tablespoons extra-virgin olive oil
2 teaspoons all-purpose salt-free seasoning
1/2 teaspoon salt
Black pepper
1 tablespoon balsamic vinegar
Preheat oven to 400°F convection. For easier clean up, line a large sheet pan with a non-stick baking pat or parchment paper.
Place the chicken in a single layer on one side of a sheet pan and the potatoes on the other side of the pan. Place the peppers and onions in the middle of the pan. Drizzle the oil all over. Sprinkle the seasoning, salt and pepper all over. Bake until the chicken is browned and cooked through, about 20-30 minutes. Remove from oven and drizzle the vinegar on the chicken, peppers and onions. Transfer chicken to a plate and stir the vegetables. Continue to roast the vegetables for 15-20 minutes, until the potatoes are browned and fork tender.
Prep Time: 20 minutes
Cook Time: 40 minutes
Yield: 4 servings, 1 1/2 legs each (with 2/3 cup vegetables)
Cook’s notes: The best places to buy industrial-style sheet pans include big box retailers and restaurant supply stores. Gourmet kitchen stores sell them as well, but at a higher price.
Per serving: Calories 443; Fat 20 g (Saturated 4 g); Cholesterol 101 mg; Sodium 414 mg; Carbohydrate 32 g; Fiber 4 g; Protein 34 g; Vitamin A 21% DV; Calcium 5% DV; Vitamin C 87% DV; Iron 18% DV
Recipes adapted with permission from Clean Eating Cooking School: Monthly Meal Plans Made Simple.
