Dietitian Review On Viral Recipes

Dietitian Review  On Viral Recipes

With the rise of social media, there is a rise of food lovers constantly pushing out new viral recipes. Are these recipes tasty, healthy, and worth your time? I decided to pick a few of the most popular recipes and give my dietitian opinion on each one.

1. Let’s start with the most recent popular recipe- Logan’s cucumber salad. This recipe has gone CRAZY on Tik Tok and Instagram in the past month. He creates crazy combinations like peanut butter and jelly cucumbers, everything but the bagel cucumbers, and egg salad cucumbers. He has some of the biggest creators like Alix Earle heading to the kitchen to eat an entire cucumber in many different interesting ways.

The original recipe includes: 

• 1 whole cucumber sliced and a dash of the following: 

• Fish sauce, sesame oil, rice vinegar and soy sauce, 1 clove of grated garlic, a spoonful of granulated sugar, sliced green onions and chili oil. 

  Directions: 

  Slice the cucumber into thin slices and add all the ingredients to a shakeable container and shake until well combined!

  
  

While this is a great way to eat vegetables, it is not the most balanced snack. To ensure this keeps you full, I would suggest the addition of a hard boiled egg and maybe some sliced almonds to add healthy protein and fats. If you want to turn this into a meal, the addition of cooked sweet potato or rice noodles along with the hard boiled egg or chicken breast would make this a filling meal for hours.

2. Marry Me Chicken was created as a joke, saying that if you make this for your significant other they will instantly want to marry you because it is so delicious. While I can not promise an engagement from this recipe, I can promise a delicious and filling dinner. 

The ingredients are relatively simple to find: chicken, heavy cream, cheese, and sun dried tomatoes. While it is guaranteed to be delicious, it is not the lightest option for a weekday meal. Lots of people enjoy serving this chicken with pasta, but I suggest pairing it with a side salad or roasted broccoli to help fill you up on fiber and nutrients while still enjoying this decadent creamy chicken recipe. 

Ingredients

• 3 Tbsp. extra-virgin olive oil, divided

• 4 (8-oz.) boneless, skinless chicken breasts

• Kosher salt

• Freshly ground black pepper

• 2 cloves garlic, finely chopped

• 1 Tbsp. fresh thyme leaves

• 1 tsp. crushed red pepper flakes

• 3/4 c. low-sodium chicken broth

• 1/2 c. chopped sun-dried tomatoes

• 1/2 c. heavy cream

• 1/4 c. finely grated Parmesan

• Torn fresh basil, for serving

Directions

• 1. Preheat the oven to 375°. In a large ovenproof skillet over medium-high heat, heat 1 tablespoon of oil. Generously season chicken with salt and black pepper and cook, turning halfway through, until golden brown, about 5 minutes per side. Transfer chicken to a plate.

  
  

• 2. In the same skillet over medium heat, heat the remaining 2 tablespoons of oil. Stir in garlic, thyme, and red pepper flakes. Cook, stirring, until fragrant, about 1 minute. Stir in broth, tomatoes, cream, and Parmesan; season with salt. Bring to a simmer, then return chicken and any accumulated juices to the skillet.

  
  

• 3. Transfer the skillet to the oven. Bake chicken until cooked through and juices run clear when chicken is pierced with a knife, 10 to 12 minutes.

  
  

• 4. Arrange chicken on a platter. Spoon sauce over. Top with basil.

3. The Cottage Cheese Wrap was created out of the buzz about everyone re-discovering cottage cheese, a protein powerhouse snack. Instead of people using traditional tortillas and wraps to create breakfast burritos or lunch wraps, they are blending cottage cheese and turning it into a high protein wrap. You can fill the wrap with anything you wish like avocado, tomatoes, chicken breast…the list is endless! 

As a dietitian, I approve of this recipe. It is high in protein and is a great addition to your diet if you can not seem to find protein in your meal throughout the day. It is lower in calories though, so ensure that you are filling your plate with adequate amounts of food to ensure you will be full and satisfied for hours to come. 

Ingredients

• 1 cup cottage cheese

• 1 egg

• 1/8 tsp salt. If your cottage cheese is salted you can leave out the added salt 

• 1/4 tsp Italian seasoning or sub your favorite seasoning (garlic powder, onion powder, black pepper)

Directions: 

• 1.Add the cottage cheese, egg and seasonings to a food processor or blender

• 2.Line a small sheet-pan, I used a quarter sheet-pan, with parchment paper and spray with cooking spray

• 3.Pour the batter onto the greased parchment, spreading it as thin as you can without being able to see through to the parchment paper 

• 4.Bake at 350 F for 25-35 minutes. Baking time will vary depending on the oven and sheet-pan used. The top should be browned and slightly soft to touch

• 5.Let cool for 5 minutes, then fill with your favorite fillings

  
  
  
  

  4. The last recipe is for sweet tooth lovers! Date Bark went viral as a healthy alternative to some of the chocolate treats we know and love. Dates tend to taste similar to caramel when used in desserts. Add some chocolate and something crunchy and you have a homemade version of a “twix” bar. 

I have been a long time lover of dates for years. They are sweet, simple, and full of fiber. The addition of peanut butter in this recipe adds healthy fats and protein to balance the amount of sugar that are in dates. My only note about this recipe is that dates are full of natural sugar, so be mindful about the amount of dates you are eating. This dessert can be addictive! 

Ingredients

10-12 pitted medjool dates

2 Tablespoons drippy peanut butter

2 Tablespoons chopped peanuts

½ cup dark chocolate chips

1 teaspoon coconut oil

flaky sea salt

Directions:

1. Line a small baking sheet with parchment paper. Split dates open and press down each one down onto the sheet, making sure they overlap a little so they stick together.

2. Drizzle peanut butter on top and use a spoon to spread it across the dates. Sprinkle on chopped peanuts.

3. Melt chocolate with coconut oil and drizzle it on. Use a spoon to spread it around so it coats everything.

4. Sprinkle on flaky sea salt and pop the baking sheet into the freezer for 10-15 minutes, or until the chocolate has set. Remove from the freezer, chop the bark into 10 pieces and enjoy.

5.Store leftovers in the fridge or freezer. If you’re storing in the freezer, the dates will get pretty hard so let the bark sit out a few minutes before biting into it.

All in all, these are great recipes to try. Most of them only contain a couple of ingredients, won't break the bank, and come together in just a few minutes. Ranging from dinner to dessert, there is something for everyone on social media these days. Try out some of these recipes with my recommendations and get in on the viral recipes! 

Further Learning

For more insights into nutrition and healthy living, tune into my podcast RDs vs BS, available on Apple Podcasts, Spotify, and www.rdsvsbs.com. Stay tuned for more tips in the coming months!

I’m currently offering a free nutrition intro session to all new clients. If you’re interested in improving your nutrition in a way that lasts, sign up for a session through my website below.

Website: www.emilyzorn.com

Email: emilyrd@emilyzorn.com

Instagram: @emily_rd_

Written by: Gabby Romero