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Stacy Beeson - Past Appearances

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Past appearances of Stacy Beeson, our official dietician:

Dips and Grilling Tips on 05/21/2012 (w/chicken kabob recipe)

Fluid Fables on 05/14/2012

Brunch Made Better on 05/07/2012

Dining Out Decisions on 04/16/2012

Plant Proteins on 04/09/2012

Nutrition Questions/Answers on 04/02/2012

Nat'l Nutrition Month: Superfoods on 03/26/2012

Nat'l Nutrition Month: Shape Your Plate with Protein on 03/19/2012

Nat'l Nutrition Month: Best Veggie Sides on 03/12/2012

Nat'l Nutrition Month: Rate Your Plate on 03/05/2012

Eating Smart for the Heart, Part 1 on 02/13/2012

Study on How Much You Can Eat on 02/06/2012

Food Trends on 01/30/2012

Goal Setting on 01/23/2012

More Strategies For Dealing With the Holiday Table on 12/19/2011

5 Foods to Be Aware Of on 12/12/2011

Festive Fruits on 12/05/2011



Stacy Beeson, RD, LD
St Luke’s Dietitian

Serves 10

12 oz fresh cranberries (chopped)
1/3 - 2/3 cup sugar – feel free to use less
1 teaspoon fresh ginger (ground)
4 green onions/scallions (minced)
3 tablespoons fresh cilantro (chopped)
1 to 2 jalapeno peppers (seeded & minced)
6 tablespoons lime juice (fresh squeezed preferred)

Clean fresh cranberries and discard any bruised ones.  Gently pulse cranberries in a food processor. Combine sugar and ginger in a bowl, add cranberries and other ingredients and mix well. Store in refrigerator until used. Serve at room temperature.  Will stand at room temp for 2-3 hours. Nutrition information per serving: 73 calories, 19 g carbs, 0 g protein, 0 g fat, 2 g fiber.


1/2 cup water
1/2 cup maple syrup
1 bag (12 ounces) fresh cranberries
1 orange, zest and juice
1 t vanilla

Bring water and maple syrup to a boil in a pot. Add cranberries, orange juice and orange zest. Simmer uncovered for 20-30 minutes, until cranberries pop and syrup is thick. Stir in vanilla.

Serves 6

4 cups unsweetened vanilla almond milk
2 cups water
1.5 cups steel cut oats
½ t salt
4 cinnamon sticks
¾ cup shaved almonds

In large pot bring almond milk, water and salt to boil. Stir in oatmeal and add cinnamon sticks. Simmer uncovered for 30 minutes, until oatmeal is thick and smooth. Add shaved almonds and a dollop of cranberry marmalade atop the oatmeal. Nutritional per serving for ¾ cup oatmeal with ¼ cup cranberry marmalade: 351 calories, 10 g fat, 1 g sat fat, 62 g carbs, 10 g fiber, 9 g protein, 325 mg sodium.

Serves 14

1/2 quarts water
1, (12 ounce) package cranberries
2 cups white sugar 2 oranges, juiced
2 oranges, juiced
2 lemons, juiced
12 whole cloves
2 cinnamon sticks

In a large pot, combine water and cranberries. Bring to a boil, reduce heat, and simmer for 30 minutes. Add sugar, orange juice, lemon juice, cloves and cinnamon sticks. Cover, and steep for 1 hour. Nutrition information per 8-ounce serving:  140 calories per serving.

12 slices

1 ½-2 cups canned pumpkin
1 egg
½ cup milk
½ cup sugar
1 cup fresh, coarsely chopped cranberries 
1 t vanilla
2 ½ cups white whole wheat flour (if unavailable, substitute 1½ cups whole wheat and 1 cup all-purpose unbleached flour)
½ cup flax seed meal 
2 T baking powder
1 ½ t cinnamon
½ t ginger
¼ t ground cloves
¼ t nutmeg
½ t salt

Preheat oven to 350 degrees. Mix together wet and dry ingredients in separate bowls. Put in oven and check doneness at 30-35 minutes (if top is dark, cover with aluminum foil). Bake for another 10-15 minutes (45-50 minutes in total). Bread is ready when a toothpick in the center comes out clean. Nutrition per 1 slice serving: 170 calories, 2 g fat, 33 g carbs, 5 g fiber, 5 g protein.



More Tips On Avoiding Holiday Overeating on 11/28/2011

10 Foods We're Thankful For on 11/21/2011

Winter Holiday Overeating Avoidance on 11/14/2011

National Diabetes Month(Focus on Pre-Diabetes) on 11/07/2011

Nutrition Trick or Truth on 10/31/2011

Food Day(Eating "Real" Food) on 10/24/2011

Healthy Eating is Not Expensive on 10/17/2011

Behavioral Change on 10/10/2011

Beans! on 10/03/2011

Brown Bag Boredom Busters on 09/26/2011

Eating Dinner Together on 09/19/2011

Chopped Salad on 09/12/2011

Nutrition Quiz 08/29/2011

Celebrating With Food 08/22/2011

Picking Produce on 08/15/2011

Water on 08/08/2011

Summer Food Swaps on 07/18/2011

Food Festivities and Justifying Eating on 07/11/2011

Portion Pitfalls on 06/20/2011

Diet Saboteurs on 06/13/2011

New Nutrition Guide Icon: My Plate on 06/06/2011

High Blood Pressure on 05/23/2011

From Farm to Schools Program on 05/02/2011

Lower Your Carbon Fork-Print on 04/25/2011 

Eating Right When the Budget is Tight on 04/11/2011

Seeds and Their Low-Fat Health Benefits on 04/04/2011

Sports Nutrition on 03/28/2011

Colorectal Cancer Month on 03/14/2011

National Nutrition Month on 03/07/2011

Dinner Gone flat on 02/28/2011

Fad Products on 02/21/2011

2010 Dietary Guidelines on 02/07/2011

Simple Soups on 01/31/2011

Lap-Top Lunches on 01/24/2011

Virtual Grocery Store Tour (01/17/2011)

State of Health of Our State (01/10/2011)

5 Not-So-Heavy Appetizers(12/20/2010)


Serves 12, ¼ cup servings

2 cups frozen, shelled edamame, cooked
1 cup silken tofu, drained
3 cloves garlic, minced
¼ cup olive oil
1/3 cup lemon juice
1½ t ground cumin
½ t salt
Pinch of black or white pepper

Put everything in food processor and process until smooth. Taste and adjust the flavor with more of what you like! Nutrition per ¼ cup serving: 89 calories, 6 g fat, .5 g saturated fat, 5 g carbs, 4 g protein, 110 mg sodium, 2 g fiber.



A Healthy Snack Stash (12/13/2010)

Seasons Eatings! (11/22/2010)

Soup!!! (11/15/2010)

Emotional Eating (11/08/2010) 

Bloating (11/01/2010)

Whole Grains (10/11/2010)



Quinoa in Pesto Sauce with Roasted Red Peppers and Olives
Serves 6

1  red bell pepper
1  cup  uncooked quinoa
1  cup  fat-free, less-sodium chicken broth
1/2  cup  fresh orange juice
1/2  cup  water
1/3  cup  coarsely chopped fresh cilantro
1/4  cup  extra-virgin olive oil
2  tablespoons  coarsely chopped fresh flat-leaf parsley
3  tablespoons  fresh lemon juice
1/2  teaspoon  ground cumin
1/4  teaspoon  kosher salt
1/4  teaspoon  ground red pepper
2  large garlic cloves, coarsely chopped
12  olives, chopped
1/4  cup  chopped pistachios (optional)

Preheat broiler. Cut red pepper in half, discard seeds and flatten with hand on a foil-lined baking sheet. Broil 10 minutes or until blackened. Place in ziplock bag and let sit. When ready to use, remove blackened skin.

Place quinoa, broth, juice and water in large saucepan. Bring to boil and reduce heat to simmer for 12 minutes or until quinoa can be fluffed with a fork.

In a food processor, place cilantro and next 7 ingredients and process until smooth. Combine quinoa, pepper, olives and pesto in large bowl and sprinkle with nuts.

Nutritional per serving: 260 calories, 15 g fat, 6 g protein, 28 g carbohydrates, 4 g fiber, 318 mg sodium.



Cancer Prevention (10/04/2010)

Backyard Breakfast BBQ on 09/27/2010 



Backyard Breakfast on the Grill

6 dinner-roll balls of frozen bread dough (thawed) or English muffins
Olive oil and salt
6 eggs
6 slices Boar’s head ham
Chopped fresh herbs such as rosemary, basil, oregano, thyme, tarragon and chives
6 slices cheese
6 slices tomato

Prepare grill to medium-heat. Brush both sides of bread with olive oil, place on baking sheet and let rise. Let bread rise until dough becomes puffy.

Meanwhile, spray muffin tin and crack 6 eggs into the muffin tins, sprinkle with salt and pepper and fresh herbs, cover muffin tin with aluminum foil and place on grill and cook 4-5 minutes. Remove and set aside.

Place ham around edges of grill to warm. Place dough balls on grill and cook about 1 minute. Flip bread over and quickly scatter herbs on top of each round, then top with cheese and cook until cheese melts.

Place bread round or English muffins on serving platter, layer with tomato and ham. Scoop out each egg and place on top of ham. Sprinkle each with snipped chives and ground pepper. Add other ingredients of your choice and enjoy.


Why We Overeat on 09/20/2010  

Apples! on 09/13/2010

Cheese Choices on 08/23/2010

Sugar on 08/16/2010 

Camp Chow on 08/02/2010

Cellulite on 07/12/2010

Does Falling in Love Make You Fat? on 06/28/2010

Stir Fry on 06/21/2010 

 Healthy Breakfast Baked Goods on 06/14/2010

The Salad 100 Project for 06/07/2010

Quick and Healthy Summer Sides for 05/24/2010




Thai Sesame Summer Side - Try It!
8 servings 

Salad greens
8 ounces dry whole grain linguine
2 cups shredded cabbage or store-bought pre-shredded
2 cups shredded carrots
1/2 cup sliced green onions
3 T sesame seeds

Homemade Dressing

4 T tahini (ground sesame seeds) + 3 T warm water
2 T lemon juice
1 T toasted sesame oil
1 t low sodium soy sauce
1 t honey
1 t fresh ginger, grated
1 t garlic, minced
sprinkle cayenne pepper 

Cook pasta as first salad component. While it's boiling, whisk together dressing ingredients. In a large bowl, add cooked pasta, cabbage, carrots, onions and sesame seeds and pour dressing over them. Use thongs to evenly distribute the dressing.



S.N.A.C.K.S. for 05/17/2010

Meals in Motion (05/10/2010)

Healthy Mexican Food for Cinco De Mayo (05/03/2010)

In's and Out's of Buying Organic (04/26/2010) 

Earth Day Eating (04/19/2010)

Irritable Bowel Syndrome (04/12/2010)

Answers to Kid's Health Questions (04/05/2010)

Farm to School Program (03/29/2010)

Idaho Buffalo and Trout (03/22/2010)

Psyllium and Other Fiberous Issues (02/08/2010)

Being a Flexatarian (01/25/2010)

Bugs in Your Belly (01/11/2010)

Fiesta Bowl Foods (01/04/2010)

Top Food Stuff of 2009 (12/14/2009)


FOOD FIXIN: Warm Pasta with Spinach, White Beans and Asiago Cheese
Serves 4 servings (serving size: 2 cups)

8  cups  coarsely chopped spinach leaves
4  cups  hot cooked cavatappi - spiral-shaped pasta (about 6 ounces uncooked)
1/2  cup shredded Asiago cheese
2 T  olive oil
1/4  t  salt
1/4  t freshly ground black pepper
1  (19-ounce) can cannellini beans or other white beans, drained
2  garlic cloves, crushed
Cracked black pepper (optional)
Combine first 8 ingredients in a large bowl and feel free to try whole wheat pasta and lessen the amount of cheese or oil if you so desire.
Toss well. Sprinkle with cracked black pepper.

Nutrition per serving:
400 calories, 12 g fat (3 g saturated fat), 55 g carbohydrates, 19 g protein, 7 g fiber, 465 mg sodium

Fiesta Fillin Food for the Win - Sloppy “Toms”
From Stacy Beeson, RD, LD St Luke’s Health Solutions Dietitian
Serves 6

1 teaspoon olive oil
1 cup chopped onion
2 cups mushrooms
½ cup chopped red pepper
½ cup shredded carrot
2 cloves garlic, chopped
1 pound ground turkey
2 teaspoons chili powder
2 tablespoons red wine vinegar
1 tablespoon Woody’s “Cook In” barbecue sauce or your fav 1, 8-ounce can tomato paste
1, 8-ounce can tomato sauce
Pepper to taste

Drizzle the small amount of olive oil in a large sauté pan and let it get warm. Add onion, mushrooms, pepper, carrot, garlic, and ground turkey until the turkey browns. Add the chili powder, red wine vinegar, barbeque sauce, tomato paste and sauce, and pepper. Cover the pan and let simmer for 20 minutes. Enjoy over toasted whole-wheat sandwich thins.  You can add reduced-fat shredded cheddar cheese if you desire. Each serving is approximately 250 calories.

Sloppy Slaw

3 tablespoons cider vinegar
4 teaspoons sugar
2 teaspoons canola oil
1 teaspoon Dijon mustard
1/4 teaspoon celery seeds
1/4 teaspoon mustard seeds
1 cup shredded green cabbage
1 cup shredded red cabbage
1 carrot, shredded
Salt & freshly ground pepper to taste

Whisk together vinegar, sugar, oil. Mustard and seeds, add cabbage and carrots, toss and serve.

Choosing Oatmeal (12/28/2009)

Stacy's Pumpking Placements (12/21/2009)

December Divas (12/07/2009)


Two Superstars of December - December Divas

Cranberry Salsa

12 oz fresh cranberries (chopped)
4 green onions/scallions (minced)
1 to 2 jalapeno peppers (seeded & minced)
2/3 cup sugar
6 tablespoons lime juice (fresh squeezed preferred)
1 tablespoon fresh cilantro (chopped)
1 teaspoon fresh ginger (ground)

In mixing bowl, combine and whisk ginger, sugar, jalapeno pepper and lime juice. Clean cranberries and discard any bruised ones.  Finely chop cranberries.  You can use food processor. Add remaining ingredients and mix well. Store in refrigerator until used. Serve at room temperature.  Will stand at room temp for 2-3 hours.

Sweet Potato Quesadilla

 2 medium sweet potatoes
½ onion
1 clove garlic
1 tablespoon oregano
1 tablespoon basil
1 teaspoon cumin
Chili powder to taste
Olive oil for sauté
4 whole wheat flour tortillas
4 oz mozzarella or Monterey Jack cheese
2-3 leaves swiss chard or other greens (salad mix, baby greens, spinach etc.)

Cut sweet potatoes into chunks, cook in steamer basket or microwave  until soft, then mash.  Chop and sauté garlic and onion in a large skillet.  Add spices and sweet potato and mix well, add a bit of water if it’s too sticky.  Turn burner to low to keep it warm. Preheat oven to 400. Layer potato mixture, cheese and greens on half of the torts and fold them over.  Bake for about 5 minutes till cheese melts and they are heated through and browned...

Holiday Eating Trap (11/23/2009)

Vitamin D (11/09/2009)

Trick-or-Truth (10/26/2009)

Cereality (10/19/2009)

Farmer's Market Fever (09/28/2009)


Thumbs Up Cherry Tomato Mix

2 cups any variety cherry tomatoes, halved
2 tbsp rice vinegar
1 tbsp honey
1 tbsp minced fresh ginger
Sprinkle with salt
Halve the cherry tomatoes, add ingredients and serve immediately.

Hummus, Tomato, Cucumber Spread
Serves 25

2, 8-oz tubs hummus
1 tomato, any variety, chopped
3/4 cup chopped cucumbers
1/2 cup crumbled feta cheese
1/4 cup sliced black olives
Any dipper you choose - snap peas, carrots, whole wheat crackers, whole wheat pita chips

Spread hummus on a 10-inch platter. Layer with tomato, cucumber, feta cheese and olives. Cover and chill for an hour. 

Nutrition per serving:
36 calories, 4 g carbs, 1 g protein, 2 g fat, 1 g fiber, 128 mg sodium. 



Greek Yogurt (09/21/2009)

Best Dressed Salads (09/14/2009)

Frozen Treats (08/31/2009)

Dashboard Dining (08/24/2009)

Melons! (08/17/2009)

Huckleberries!!! (08/03/2009)


Homemade Whole Grain Biscuits with Huckleberry Sauce
Huckleberry Recipes provided by Stacy Beeson, RD, LD
Makes 10 biscuits

1 egg
½  cup sugar
5 tablespoons canola oil
¼  teaspoon lemon zest
½  cup oatmeal
1 ½ cups unbleached white flour
¼ cup wheat bran (available in bulk at WINCO)
2 tablespoons millet (available in bulk at WINCO)
½ teaspoon salt
1 Tablespoon baking powder
1/2 teaspoon cinnamon
1/2 cup milk

Preheat oven to 375° F. Whisk the egg, sugar and oil together in a bowl. Mix the lemon zest and all of the dry ingredients together in a separate bowl and stir with a wooden spoon until mixed. Slowly add the dry ingredients into the egg, sugar and oil, and mix to create a thick dough. Add the milk and mix well. Spray a baking pan. Drop the dough onto the baking sheet, leaving 2 inches of space between. Bake for 15-20 minutes, just until the crust is barely golden brown and the dough is dry.

Huckleberry Sauce

½  cup sugar
1 ½  Tablespoon cornstarch
2 cups huckleberries
1/3 cup water
1 ½  Tablepoons lemon juice

In a pan mix together the sugar and cornstarch. Turn on the heat and stir in the berries. Add water and lemon juice and stir until thickened. Add dab of light whipped cream to the Huck Shortcake.

Huck Cream Cheese Spread
Makes 1 cup

8 ounces of light or whipped cream cheese
1/2 cup fresh huckleberries

Use a food processor to blend thoroughly. 

Huckleberries with Lemon Yogurt and Cottage Cheese

Mix lemon yogurt with cottage cheese, add hucks and whole grain cereal for crunch.



One Thing, Just one Thing (07/27/2009)

Dieting: Different Strokes for Different Folks (07/13/2009)

Kale (06/22/2009)



Kale Grain Salad and KaleSlaw
Stacy Beeson, RD, LD
Serves 4

Kale is a hearty-looking frilly, leafy green that is best eaten cooked or using the raw foods method below of massaging. Kale is a cruciferous vegetable which means it contains cancer-fighting phytochemicals so “branch” out and try kale.

1 head of Kale
1 avocado
1 cup of prepared quinoa/bulgur/whole wheat couscous
½ teaspoon sea salt
1 teaspoon extra virgin olive oil
2½ teaspoons lemon juice
2T Brianna’s New American creamy balsamic dressing or fav dressing

Prepare quinoa by rinsing it to remove any unwanted particles. Boil 1 cup of water, add 1/2c quinoa, simmer covered for 10 or 15 minutes until all liquid is gone, fluff with a fork. 

To prepare kale, remove rib from each leaf, wash and dry and then cut into small pieces toss with 1/2 tsp sea salt and massage for several minutes, toss with tsp cold pressed oil (I uses regular olive oil) and massage, sprinkle with lemon juice and massage.

Toss in quinoa, diced avocado and toss with your favorite dressing. Try Brianna's New American creamy balsamic. Nutrition per serving: 192 calories, 18 g carbs, 13 g fat, 2 g saturated fat, 5 g protein, 400 mg sodium, 6 g fiber. If you want to lower the fat content, water down the dressing.

Serves 6

1 bunch chopped kale
½ c chopped scallions
1 c thinly sliced purple cabbage
2 grated carrots
Any other greens or veggies you want to use~

Mix veggies and set aside.


1 c mayonnaise
1/2 c minced ginger
1 T Toasted Sesame Oil
3 T Tamari soy sauce
1/2 cup toasted sesame seeds
1 small dollop of honey

*this dressing will make more than recipe needs*

Blend together in a food processor or using a wire whisk. Pour and toss over the mixed greens. Nutrition per serving when use ½ dressing: 123 calories, 12 g carbs, 8 g fat, 1 g saturated fat, 3 g protein, 300 mg sodium, 3 g fiber.

Spring Strawberry Spinach Salad with Berry Poppy Dressing
Serves 4

8 cups fresh spinach
2 cups sliced strawberries
¼ cup slivered almonds, toasted
½ c rice or white wine vinegar
3 T sugar
1 c fresh or frozen strawberries
½ t dried mustard
1 t poppy seeds
¼ c canola oil

In the bottom of a big salad bowl, blend the salad dressing ingredients – vinegar to canola oil. Add spinach, strawberries and almonds and mix dressing into greens with salad tongs. Serve yourself two heaping cups! Nutrition per serving: 253 calories, 16 g fat, 1 g saturated fat 1.3g, 22 g carbs, 5 g fiber, 4 g protein, 50 mg sodium.  

Stacy Beeson, RD, LD

Sesame Soy Sauce

1/4 cup low-sodium chicken broth
1/4 cup low-sodium soy sauce
2 tsp rice wine vinegar
2 tsp toasted sesame oil
1 tsp hot red pepper flakes
1 tsp sugar

Combine all ingredients in a 1-cup glass measuring cup. Add sesame seeds to this stir-fry as a finishing touch.

Light Lemon Sauce with Lemon Zest

1/4 cup lemon juice 
1 tsp lemon zest
1/4 cup low-sodium chicken broth
1 Tbsp soy sauce
2 Tbsp sugar

Combine all ingredients in a 1-cup glass measuring cup. Add peanuts to this stir-fry as a finishing touch.

Tangy Sweet and Sour Sauce

1/4 cup low-sodium chicken broth
2 Tbsp low-sodium soy sauce
2 Tbsp balsamic vinegar
1 Tbsp brown sugar
1/2 tsp hot red pepper flakes

Combine all ingredients in a 1-cup measuring cup. Add cashews to this stir-fry as a finishing touch.

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