National Nutrition Month 2023
FEATURED RECIPE
Rainbow Veggie Parmesan
This month’s featured recipe is from 4th grader Gwynn Matthewson is a finalist in her school district’s Future Chef Challenge! Her mom (newsletter editor & contributor, Angela) is sharing with her permission.
Ingredients
- 4-5 medium carrots, peeled and sliced into half inch diagonals
- ½ red onion, in half inch slices
- 1 red pepper, in half inch slices
- 2 medium yellow squash, in half moon slices.
- ½ cup fresh-grated Parmesan
- Zest of 1 lemon
- To taste – coarse salt, fresh-ground pepper, olive oil.
Instructions
Heat a drizzle of olive oil in a large skillet over medium high heat. Add carrots and onions, season with salt & pepper. Stir occasionally, until carrots are slightly soft, about 10 minutes. Add peppers and stir. Sauté until slightly soft, about 5 more minutes. Add squash. Season again with salt & pepper if desired. You can also add more olive oil to prevent scorching.
When all veggies are fork tender, add ½ the Parmesan and stir. Add lemon zest and stir. Top with remaining Parmesan, remove from heat, cover. Let sit for 3 minutes.
Serve & enjoy!
Special Announcement!
FCS Nutrition Services is holding our first ever Recipe Contest for National Nutrition Month. Preparing food at home can be good for you and the environment, so try your hand at creating a fun plant-based side dish. The contest is open from March 1 through March 31.
National Nutrition Month 2023
Celebrating National Nutrition Month can be healthful and fun. Here are some ideas from the Academy of Nutrition and Dietetics.
Eat with the environment in mind
As often mentioned in this newsletter series, eating more plants and plant-based foods is good for your health and the planet. Meatless Monday is a great way to start. A marinara sauce packed with hidden veggies over pasta; beans and rice or a hearty vegetable soup/stew is perfect. Kids may enjoy these Veggie Pita Pizzas. Advanced meatless eaters can try a veggie burger or tofu stir fry.
If going meatless is too much for you or your family, try a stir fry with lots of veggies and smaller portions of meat. Try this recipe: Vegetable Stir-Fry with Cashews, which has an option to add cubes of animal or plant protein.
Minimize packaging and shop local
More ways to help the planet are to purchase foods with minimal packaging and buy locally. Do you really need a plastic bag for each item in the produce section? Consider forgoing a bag for individual items. Speaking of bags, don’t forget to bring your reusable grocery bags when shopping to save on use of plastic. Every little bit helps.
When possible, buy seasonal foods and shop locally. Farmers markets, flea markets or even a roadside stand carry foods grown locally and in season.
Try gardening!
Have you tried gardening? Start with easy-to-grow herbs in a flower pot (from seed or pick up a plant from the grocery store or garden shop). Fresh herbs can make any dish look and taste incredible. Advanced gardeners can start a garden of fruits and vegetables at home.
Not sure where to start? Look for tips on what to grow at a local extension office; many offer free classes. For what to grow in March in Florida, click here.
Save Money and Eat Healthier!
We’ve all had sticker shock at the grocery store. It may seem like healthier foods are too expensive. Watch for sales and buy-one-get-one deals on pricier items. Plan your menus around them. Look for nutritious, low-cost foods as well.
You’ll get the most out of your food budget by purchasing some the foods listed here:
- Beans, peas, and lentils
- Sweet or white potatoes
- Peanut butter
- Canned salmon, tuna, or crabmeat
- Grains such as oats, brown rice, and barley
- Frozen or canned fruits and vegetables
- Eggs – Yes! Even if a dozen eggs costs five dollars, that’s 42 cents each for high quality, versatile protein source!
Make your own healthy snacks.
Many snacks, even healthy ones, usually cost more when purchased in single serving packages. Make your own snacks by purchasing quart containers of low-fat yogurt or cottage cheese and dividing them into smaller containers. For trail mix, combine unsalted nuts, dried fruit and whole grain pretzels or cereal and portion out into small containers. Air-popped popcorn and fresh fruits in season also tend to cost less compared to pre-packaged items. Bananas and apples are terrific snacks that travel well.
Eating more healthfully can actually be less costly if you think ahead.
Visit an RDN
See a Registered Dietitian Nutritionist (RDN) to learn how diet can improve health and help fight disease. RDN’s are uniquely qualified to personally tailor nutrition advice with evidence-based information. Looking for a dietitian? Click here.
Published: March 3, 2023; vol. 69
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