March is National Nutrition Month
By: Abby Forman, Registered Dietitian with In Motion Physical Therapy and Sports Performance
March is National Nutrition Month, the educational campaign created by the Academy of Nutrition and Dietetics. The campaign has been highlighting healthy food choices and the Dietetic profession, since 1973.
The theme for 2016 is Savor the Flavor of Eating Right!
Great flavor does not have to come from store bought marinades or seasoning packets. These processed options are often weighed down with added salt, saturated fats and preservatives. Instead, try using fresh herbs and spices. Experiment with the natural flavors of whole foods to lighten and brighten up your meal. Not sure where to start? Take a look in your cabinet at the spices you already have. Odds are you have pepper, garlic, and olive oil. Add the juice or zest of a fresh lemon and you have a great easy marinade for chicken, fish, or vegetables. Looking to get a little more adventurous? Check out the easy flavor enhancing methods listed below.
Marinades:
Used mostly to enhance the natural flavor of protein foods like steak, chicken, tofu, and fish. They can be made with just three simple elements: oil, acid, and herbs or spices. Basic and inexpensive olive oil or canola will work great and pack heart healthy omega-3 fatty acids. Any number of acids can be used from vinegars to fresh citrus. Get creative, but keep it simple. Focus on just a few herbs/spices. Too many can muddle the flavor profile. A little salt goes a long way. Don’t add a ton as this will pull out the moisture actually making your protein dryer.
Example: (oil) canola oil, (acid) apple cider vinegar, (spices) cumin and onion powder.
Simple Spice Combos:
- Taco seasoning: chili powder, cumin, onion powder, garlic, and cayenne pepper
- Indian curry: curry powder, ginger, and garlic
- Greek: garlic, oregano, and dill
- Looking for more combos? Check out this infographic from Women’s Health Magazine.
Aromatic Vegetables:
They are most often used as the start of any great soup, stew, sauce or roast. In the case of soups and sauces, they are used to infuse flavor and are then removed after cooking. You can also mix them in when roasting other vegetables to add flavor without additional seasonings. How big you cut them depends on how long you plan to cook them for. The bigger the piece the longer it will need to cook in the oven or pot. Make sure to cut all pieces to about the same size so they cook at the same rate. Try adding some of the following aromatics to your next dish and see what wonderful smells and flavors emerge.
- Carrots
- Onions
- Garlic
- Peppers
- Celery
- Parsnips
- Celery root
- Leeks
- Ginger root
- Mushrooms
Sharing with Friends and Family:
Food simply tastes better when it is eaten with the ones we love. Some of our best memories are often around the dining room table or a family pick-nick, or at a holiday meal. Health issues such as high blood pressure, high cholesterol, and excess weight can limit our time together. Some of these health issues can be addressed through small changes in your diet. If you have specific questions about your diet and health, ask a Registered Dietitian. Make great memories that will last and improve your lifetime together. Share healthy dishes with friends or family and Savor the flavor of eating right!