Pumpkin Turkey Stroganoff By: Alyssa Dunaway


2 tsp coconut oil
1/2 white onion
1 8oz container baby Bella mushrooms, sliced
1tsp grape seed oil
1 tbsp minced garlic
1 tsp dried basil
1 tsp dried oregano
1/4 cup tomato paste
1 cup coconut milk (such as Thai kitchen- you can use light if you want)
1 cup water
1/2 cup pumpkin puree
1lb 99/1 lean ground turkey
Pasta (chickpea banza brand is good)

Sauté onion in coconut oil until translucent, add garlic and continue to cook another minute until fragrant. Add mushrooms and grape seed oil and cook until tender. Next add spices, salt and pepper to taste and tomato paste- mix well. Then add the coconut milk, water and pumpkin purée. Reduce to low and let simmer. While the sauce is simmering cook turkey until crumbled finely in a separate pot, then combine the turkey with the sauce. Continue cooking on low for about 15-20 minutes. While the sauce is cooking prepare noodles of choice (I like to use the banza chickpea pasta noodles).

Need ideas for a meal Prep? Try salmon with vegetables By: Carla Trochez

Mango salsa

1 tsp Olive oil
1/4 c jalapeno, diced
1 medium onion, diced
3 Mangos, diced
5 Roma tomatoes, deseeded and diced

Cook onions and tomatoes on stovetop on medium-high heat until onions are slightly translucent and tomatoes are softened. Add mangoes and jalapeño; cook until softened and well incorporated into sauce.

Brown rice and corn medley
1 cup brown rice
1 tsp olive oil
3 cups of corn
1 Tbsp of Premade mix of dry spices
1/4 tsp Garlic powder
1/4 tsp Onion powder
1/8 tsp Salt
1 Tbsp Cilantro
1 Lime, zested
1 Lime, juiced

Make standard brown rice in a rice cooker or a pot. In the meantime, cook corn in a saucepan with olive oil and spices on medium heat until golden brown. When cooked, mix rice and corn in a bowl.

Cauliflower, broccoli, carrots medley
1 frozen bag mix
1 Tbsp of Pre-made dry spice mix
1/8 tsp salt
1/4 tsp of pepper
1 lemon, zested
1 lemon, juiced

Preheat the oven to 350 F. Place vegetables on a baking tray lined with parchment paper. Add seasoning to the vegetables and gently toss them until well incorporated. Place vegetables in the oven for 10-15 minutes or until the cauliflower is golden brown or until the broccoli is bright green.

3-4 filets fresh or frozen (thawed)
1.5 Tbsp of Lemon pepper seasoning mix
2 Tbsp Olive oil

Preheat the oven to 350 F. Place parchment paper on a baking sheet. Add salmon filets and coat with seasoning. Drizzle with olive oil. Bake for about 20 minutes or until salmon reaches safe internal temperature 145 F.

When plating, add about 1/2 c of brown rice and corn medley to plate. 1/2 to 3/4 c of broccoli, cauliflower, and carrots. Serve one salmon filet with 2 Tbsp of salsa. If desired, sprinkle parmesan cheese over brown rice and corn, or add a couple of tablespoons of guacamole to the dish.

Add some homemade Jam to your mornings!! By: Raylea Huval

Fruit to buy: Strawberry,  2qt or 4 pt. How to prepare fruit: remove stems and crush. Ingredients: 5 cups crushed strawberries, 7 cups sugar
Fruit to buy:Apple, 5lb, How to prepare fruit: Remove stems, cut in small pieces, place in large saucepan, add and simmer 10 minutes, crush cooked apples, cover and simmer 5 minutes longer. Ingredients: 7 cups juice, 9 cups of sugar
Directions: Place jars on rack in large pot, place flat lids in small pan. Cover with water, boil both for 10 minutes. Drain jars and warm in 200 degree oven.
Prepare fruit and measure prepared fruit or juice for jelly into 6 or 8 quart pot along with lemon juice if called for recipe.
Measure sugar into bowl (scrape extra sugar from cup with spatula to level for exact measure) Set aside.
Add 1 box pectin, and 1/2 teaspoon butter or margarine to fruit or juice. Bring over high heat, stirring constantly.
Add sugar quickly to fruit or juice mixture. Bring to full rolling boil and boil 1 minute, stirring constantly. Remove from heat. Skim off any foam.
Fill all jars immediately to 1/4 inch of tops. Wipe jar rims and threads. Cover quickly with flat lids. Screw threaded bands tightly. Invert jars for 5 minutes then turn upright. After 1 hour check seals.
Enjoy your homemade Jam!
We learned in Food science that pectin is used to make jam. High methoxyl pectins gel in the presence of sugar and acid. Lemon peel and apple pomace are the best sources for these pectins. Most commercially available pectin comes in a powder or liquid form. Yet by making this pectin puree from fresh apples and lemons you’re able to cut the amount of sugar needed in half.
As we say goodbye to summer and hello to the new school year use this recipe to preserve those sweet moments of fun and let it be the fuel you need to get through your daily grind.

Smoothies during this hot summer! by:Alyssa Dunaway and Amanda Hinojosa

Ingredients to choose from:

 Strawberry and Banana smoothie: 2 cups of frozen strawberries, 1 fresh banana, peeled, 1 cup of milk, 1 cup of ice, 1 tablespoon of honey if needed to sweeten.

Mango Smoothie: 1 cup of non-fat milk, 1 cup of greek yogurt plain, 1 cup of ice, 1 teaspoon of vanilla, 1 tablespoon of honey.

Instructions: Add all to a blender, and blend until smooth (If smoothie is too thick, add more milk. If it is too thin, add more fruit/and or ice.)

Thai Lettuce Wrap by Alby Bounlutay

Thai Lettuce Wraps

  • 4 oz – shredded chicken breast (cooked)
  • 1 Tbsp – Toasted rice powder (see notes)
  • 1 Tbsp – Green onions (thinly sliced)
  • 1 Tbsp – Cilantro (chopped)
  • 1 Tbsp – fried onion
  • 1 tsp – fish sauce
  • 1 tsp – cayenne pepper
  • 1 Tbsp – lime juice
  • Chili peppers (optional)
  1. Combine all ingredients and mix well.
  2. Serve on top of lettuce and topped with sliced chili peppers.
  3. Wraps can be served with cucumbers, radish, or rice. Garnish with mint.

Note: Toasted rice powder can be store bought but can also be homemade. To make from home, add rice to medium heat pan. Continue stirring the rice to prevent them from burning. Add toasted rice to a food processor once lightly browned.  Process the toasted rice until it becomes a powder.   

Lettuce get started on the video recipe! Thai Lettuce Wraps! . This recipe is from a dish called Larb.  Larb is a meat salad flavored with lime juice, spices, toasted rice powder, fermented fish, and herbs. It is unofficially the national dish of Laos. . My parents and I tweaked the recipe to bring out more flavor since we decided to add less salt (they both have elevated blood pressure and research has shown lowering consumption of salt can improve blood pressure and heart health.) . Check out the full recipe at @texasdieteticstudents . The link will be in my bio! . . Music by: Oliver Michael – Wansui.

Applying to Dietetic Internship… My Adventure – by Meredith Mannix

When I applied this past February to dietetic internships, I decided to apply to three out of state ones. I had talked to many different people about how to pick which internships to look at, and I was told that now was the time to go travel before I settled down to get a job. I was afraid to apply far from home and at a new school that would be so unfamiliar. But change is good and can be exciting. No matter where I end up I am ready to start my new adventure.

I would recommend to anyone applying next year to be adventurous and try something new if you are able. I just got an interview at one of the programs I applied to out of state. They offer an in-person interview and a phone interview. Still, they suggested the in-person interview. I enthusiastically accepted the in-person interview and although I was in the state for less then 24-hours I do not regret it. It was an amazing experience to be able to travel by myself, see what the program was like, and to talk with the current interns at the program. I felt that I could see into a window of intern life. I also got very excited about the possibility of moving to a new place and traveling. It was frightening to go to a new state where the interns and other interviewees were all from around there. Nevertheless, I know I can go wherever I get matched, will make it the best experience I can, and when it is over I will be an RD!

Photos- Me in the hotel room before my interview. The flowers (the state flower of the state where I got the interview!) and support note are from my roommate as a congratulations on achieving the interview!

Meredith Mannix is Senior Nutrition Dietetics student from Texas Women University

Modified Foods for a Healthier You!

Who loves Starbucks? Everyone, duh! Starbucks is defiantly a frequently visited place especially for college students. Running all day and needing a little pick me up or it could just be a morning ritual are just a few of the reasons Starbucks puts such a dent in college students’ wallets. Now don’t get me wrong I love Starbucks and I am 100% guilty of visiting more times than I should in a week but what I don’t love is the price and the sugary content in some of my favorite drinks. While those are okay every once in awhile I have some tips, tricks, and easy to follow recipes you can make at home, so you don’t have to give up what you love.

One of the most popular drinks ordered at Starbucks is a Frappuccino, which I also like to call my breakfast milkshake. A Grande caramel Frappuccino consists of 67 grams of sugar that’s way more than what anyone should be consuming in 1 day and is also going to cost you about $5.

This was my go-to drink for YEARS!! It was only brought to light when I discovered my passion for nutrition and decided to make a career out of it and go to school to be a dietitian (best decision ever). After receiving the life shattering news that my beloved caramel Frappuccino had such a high sugar content I took it into my own hands to eliminate this problem without having to eliminate my addiction to caramel Frappuccino’s.

After a few trials and lots of errors I created a healthy version of a caramel Frappuccino that also can be used as a meal. There are so many things that I loved about my new discovery, not only was I making this drink my breakfast, but it was a good base to turn into any type of Frappuccino you see at Starbucks. The best part of my homemade Frappuccino was that is was a dramatic reduction in sugar- only about 9-14 grams of sugar.

Recipe for Frappuccino base

  • 1 ½ cup of unsweetened vanilla almond milk
  • ¼ cup raw oats
  • Dash of cinnamon
  • 1 teaspoon of espresso powder
  • 1 frozen banana
  • 5-7 ice cubes
  • Blend!

This is a modification for a cinnamon Frappuccino, but you can alter these ingredients to make a caramel Frappuccino by eliminating the cinnamon and use sugar free caramel or make it your own! I also tried a chocolate version by taking out the cinnamon and adding dark chocolate chips- keep in mind this version will increase the sugar.

On top of the reduction of sugar it also provides actual nutrients to the body unlike the Frappuccino you get from Starbucks. You get vitamins and minerals from the oats and banana and it is also filling, like I said earlier I used it as my breakfast.

Now we all know what fall brings and that’s nice weather and more importantly pumpkin spice lattes and/or pumpkin spice Frappuccino’s! I personally love this time of year simply because it is my excuse to drink and eat anything pumpkin spice but that comes at a cost and a dress size, so I have also created a healthy pumpkin spice Frappuccino.

Recipe for Pumpkin Spice Frappuccino

  • 1 ½ cups of unsweetened almond milk
  • ¼ cup raw oats
  • ½ tablespoon of pumpkin pie spice
  • 1 teaspoon of espresso powder
  • 3 table spoons of canned pumpkin
  • 1 frozen banana
  • 5-7 ice cubes
  • Blend!

The ingredients in these recipes cost significantly less than getting a drink from Starbucks every day so you’re not only saving money but also your calories and reducing the sugar dramatically.

I hope you give this a shot and enjoy it! let this be your inspiration to make your own modifications on your favorite foods!

By: Tristen Basinger, a senior at Sam Houston State University majoring in Food Science Nutrition

Thai Flat Noodles in Gravy Sauce

New recipe video of Thai Flat Noodles in Gravy (Pad Lad Na.) This is a dish I had many times as a child but after learning about the correlations of high sodium and hypertension, I don’t eat it as often. In collaboration with my parents, I recreated the recipe to omit two ingredients: soy sauce and fish sauce.

The reason for the omission, both soy sauce and fish sauce are high in sodium, but the recipe already includes plenty of sodium from the hoisin and oyster sauce. The addition of lime juice will bring in the missing flavors giving the dish a balanced taste of sweet, salty, and sour. For the complete recipe, check it out at our blog at TSDA. The link will be in my profile!

That Flat Noodles in Gravy

1 tbsp – Olive oil

1 ea – egg

2 oz – Asian flat noodles

4 oz – beef broth

1 cup -Chinese broccoli

1 tsp – oyster sauce

2 tsp – hoisin sauce

1 tbsp – cornstarch (mixed in cold water to avoid clumping)

5 ea – shrimp

1 ea – chili pepper

1 ea – wedge of lime

1) Heat olive oil in pan. Add egg and scramble. Add Asian flat noodles and stir-fry until soft.

2) In a pot – add beef broth, Chinese broccoli, oyster sauce, and hoisin sauce. Bring to a simmer.

3) Add cornstarch water mixture to pot and heat until thicken. Once thicken, add shrimp and cook for additional 2 minutes.

4) Plate the stir-fry noodles and pour gravy mixture over the noodles. Garnish with chili peppers and lime.

New recipe video of Thai Flat Noodles in Gravy (Pad Lad Na.) This is a dish I had many times as a child but after learning about the correlations of high sodium and hypertension, I don’t eat it as often. In collaboration with my parents, I recreated the recipe to omit two ingredients: soy sauce and fish sauce. . The reason for the omission, both soy sauce and fish sauce are high in sodium, but the recipe already includes plenty of sodium from the hoisin and oyster sauce. The addition of lime juice will bring in the missing flavors giving the dish a balanced taste of sweet, salty, and sour. . For the complete recipe, check it out at our blog at TSDA. The link will be in my profile!

Papaya Salad (Som Tum) by Alby Bounlutay

Hey everyone! This is Alby, the historian here at TSDA. This is a recipe that I recreated with the help of my parents. I wanted to give a quick background on the recipe before jumping into how to create this dish.

Papaya salad (or Som Tum in our native language) is normally made with fermented fish. I decide to omit this because not only is it hard to find in the U.S., but it also contains a ridiculous amount of sodium. The fish sauce has been reduced. The reason for cutting the sodium is because we know eating foods high in sodium will lead to hypertension!

The dish is made using a Kruk Thai (Thai mortar and pestle) but can be made with any mortar and pestle. The important part is to make sure the garlic and chili pepper is ground well. The rest of the ingredients are lightly smashed because we are not trying to make a paste

This recipe is more Thai style (my parents are originally from Laos, the neighboring country). Thai papaya salad includes dried shrimp and roasted peanuts which I included in this recipe for extra protein and healthy fats.  The dish is traditionally served with sticky rice and pork rinds, but it goes well with any grilled meats. I hope you all enjoy it!

I have been posting every day for over a week as part of my 365 days challenge. I think it’s time for a celebratory post with this video recipe of papaya salad! . I recreated and tweaked this recipe with the help of my parents. If you want a more detailed explanation of the recipe, head over to Texas Student Dietetics Association blog! The link will be in my bio Music


  • 1 – clove of garlic
  • 2 – Thai chili pepper (or to prefer spiciness)
  • ½ cup – long bean
  • ¼ cup – dried shrimp
  • ½ cup – halved cherry tomatoes
  • 1 tsp of sugar
  • 2 tbsp – unsalted roasted peanuts (I made these myself for better flavor)
  • 1 ½ cup – shredded papaya (unripe)
  • 1 tsp – fish sauce
  • ½ – lime (juiced)
  1. Add garlic and peppers to mortar and pestle and grind well
  2. Add long bean. Smash well
  3. Add dried shrimp, cherry tomatoes, and peanuts. Lightly smash
  4. Add sugar, fish sauce, lime juice, and papaya. Lightly smashed and mix well
  5. Plate and serve


Hey Y’all!

With 20 chapters across the state, TSDA has connected Texas students in the field of dietetics since 1974! Members of TSDA obtain the resources to be involved not only at their university in the Student Dietetic Association local chapter but also at the district, state, and national levels.

This website will be used to connect dietetic students in the state of Texas. Along with TSDA updates, there will be nutrition articles, internship advice, recipes, and everything in between!

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