Put Your Best Fork Forward
Tina Miller, MS RDN Meijer Healthy Living Advisor, www.Meijer.com/ahealthieryou
March is National Nutrition Month
This year the theme for National Nutrition Month is “Put Your Best Fork Forward”, reminding us that we hold the tool to make healthier food choices. Making small changes during this month and over time, helps to improve health now and into the future.
Key Messages from the Academy of Nutrition and Dietetics:
- Create an eating style that includes a variety of your favorite, healthful foods.
- Practice cooking more at home and experiment with healthier ingredients.
- How much we eat is as important as what we eat. Eat and drink the right amount for you, as MyPlate encourages us to do.
- Find activities that you enjoy and be physically active most days of the week.
- Manage your weight or lower your health risks by consulting a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.
Source: The Academy of Nutrition and Dietetics, www.eatright.org
Recipes that put your Best Fork Forward:
Broccoli Apple Walnut Salad
4 Cups Fresh broccoli florets
1/2 Cup Carrots, Shredded or Matchstick
1 Whole Gala apples, Chopped
1/2 Cup Walnuts, Chopped
1/2 Cup True Goodness™ by Meijer™ Organic Dried Cranberries
1/4 Cup Lemon juice
2 Tablespoons True Goodness™ by Meijer™ Extra Virgin Olive Oil
1 Tablespoon True Goodness™ by Meijer™ Organic Honey
1 Clove Garlic, Minced
1 1/2 Teaspoon Dijon mustard
- In a large bowl, combine broccoli, carrots, apple, walnuts, and cranberries.
- In a bowl, whisk together lemon juice, olive oil, honey, garlic, and Dijon mustard.
- Pour the dressing over the salad and toss to coat.
Nutrition Information (per serving): 215 calories, 12g fat, 1g saturated fat, 30g carbs, 4g protein, 4g dietary fiber, 27mg sodium
Butternut Squash and Chipotle Chili with Avocado
2 Tablespoons Olive oil
1 Red onion, medium, chopped
2 Red bell pepper, chopped
1 small Butternut squash, peeled and chopped (~1.5 pounds, look for precut squash in produce department)
4 Garlic cloves, minced
2 Tablespoons Chili powder
1 Tablespoons Ground cumin
1/4 Teaspoons Ground cinnamon
1 Teaspoons Sea salt
1 Pepper, chipotle, minced
1 Bay leaves
1 Can Fire-roasted diced tomatoes, including liquid (14 oz.)
1 Can Organic low sodium black beans, rinsed and drained
2 Cups Vegetable broth
2 Avocado, diced
Fresh cilantro, to garnish, if desired
- Heat olive oil in a large Dutch oven or stockpot over medium-high heat.
- Add onion, bell pepper, squash, and garlic and sauté until the onions begin to turn translucent, stirring occasionally, about 10 minutes.
- Reduce heat to medium-low. Add the chili powder, cumin, cinnamon, and salt. Stir until vegetables are evenly coated, then add the bay leaf, tomatoes, beans, and vegetable broth.
- Cover and simmer for one hour, stirring occasionally. Taste for spice level and adjust, as needed.
- To serve, remove bay leaf, then ladle into individual bowls and top with avocado and cilantro. If desired, spice it up with some chipotle hot sauce.
Nutrition Facts per serving: 400 calories, 19g fat, 49g carbohydrate, 11g Protein
Recipes From: www.Meijer.com/ahealthieryou