March is National Nutrition Month—and it’s Wellness Wednesday!
This year’s theme for National Nutrition Month is “Enjoy the Taste of Eating Right.” Consumer research confirms that taste tops nutrition as the main reason why one food is purchased over another. The key is to focus on how to combine nutrition to create healthy meals that follow the dietary guideline recommendations.
Here are some ideas to prepare healthy—and tasty—food:
Intensify flavors of meat, poultry and fish with high-heat cooking techniques such as pan-searing, grilling or broiling
Pep it up with peppers. Use red, green, yellow, sweet, hot and dried
Caramelize sliced onions to bring out their natural sugar flavor by cooking them slowly over low heat. Use them to make a rich, dark sauce for meat or poultry
Simmer juice to make reduction sauces. Concentrate the flavors of meat, poultry and fish stocks. Reduce the juices by heating them and use as a glaze or gravy
Incorporate more whole grain such as brown rice or quinoa
Add small amounts of ingredients with bold flavors such as pomegranate seeds, chipotle pepper or cilantro
Enhance sauces, soups and salads with splash of flavored balsamic or rice vinegar
For more ideas, visit eatright.org.
And, remember that breakfast is the most important meal of the day. Try the recipe below for a great protein-rich muffin that can be frozen and reheated. Make them on the weekend and enjoy all week long!
Makes 12 muffins
15 eggs or liquid egg whites
1-2 cups chopped vegetables (bell peppers, zucchini, mushrooms and broccoli)
1-2 cups chopped and diced meat (ham, turkey, Canadian bacon, turkey sausage)
1-2 cups grated low-fat cheese (sharp cheddar or other kind)
Optional add-ons: salsa, avocado slices or any other seasoning
Preheat oven to 375. Use regular or silicone muffin pan. If using silicone, spray with nonstick spray. If using regular pan, put two paper liners into each slot, then spray liner with nonstick spran.
In bottom of muffin cups, layer diced meat, then vegetables, then cheese. You want them to be about 2/3 full. Whisk eggs together in a separate bowl until combined.
Pour eggs into muffin cups till about ¾ full. Stir each muffin tin with a fork lightly to spread out ingredients.
Bake for 25-35 minutes until muffins have risen and are slightly browned and set. These will keep more than a week in the fridge without freezing. They can be frozen and reheated.