Join the Celebration: National Nutrition Month!

National Nutrition Month is an annual campaign during the month of March. It was established in 1973 by the Academy of Nutrition and Dietetics. Throughout the month, everyone is invited to learn about how to make informed food choices and develop healthful habits (in both areas of eating and physical activity).  

A unique theme is picked each year, and this year’s theme is “Discover the Power of Nutrition.” Foods and beverages power us through the day. Nutrition has the power to help us thrive. Build habits that help you feel great this March by consulting a registered dietitian nutritionist or a nutrition and dietetics technician, registered.  

 

Source: https://www.eatright.org/national-nutrition-month  

Colorful Couscous Salad Recipe

    Read the recipe below, published by the Academy of Nutrition and Dietetics, if you are interested in a couscous dish with colorful vegetables and a lemon-thyme vinaigrette.  

Prep time: 15 minutes 

Ingredients: 

• - 2 cups cooked couscous 

• - ½ cup frozen corn, thawed 

• - 1 cup cherry tomatoes, halved 

• - 1 cup zucchini, diced (about 1 small zucchini) 

• - 1 cup orange bell pepper, diced (about 1 small bell pepper) 

• - ¼ cup (50 milliliters) extra-virgin olive oil 

• - 2 tablespoons (25 milliliters) fresh squeezed lemon juice (about 1 small lemon) 

• - 1 tablespoon fresh thyme leaves 

• - ¼ teaspoon salt 

• - ⅛ teaspoon freshly ground black pepper 

• 
  

Directions: 

Wash your hands before you begin! 

1. 1. In a large bowl, add cooked couscous, corn, tomatoes, zucchini, and bell pepper. Stir until combined. Set aside. 

2. 2. In a small bowl or glass jar with a lid, add olive oil, lemon juice, thyme leaves, salt, and black pepper. Stir or shake until the dressing ingredients are combined. 

3. 3. Pour dressing over couscous mixture and stir until evenly coated. Chill before serving. 

 

Source: https://www.eatright.org/recipes/salads/colorful-couscous-salad-recipe  

9 Ways to Deal with Dietary Restrictions at Holiday Meals

     The holidays are a joyous time for people to gather together and oftentimes share a meal together. The following tips are for hosting a holiday dinner that all your guests can enjoy even if some guests must follow dietary restrictions. 

• Discuss the menu with your guest(s) with specific dietary needs ahead of time. 
• Read food labels and avoid the necessary ingredients. If you are unsure if you can use an ingredient in a recipe, ask the guest(s) you are accommodating or use a different ingredient. 
• Be extra mindful to not cross-contaminate foods. Keep foods separated from one another, and thoroughly clean cookware. 
• Make simple swaps when preparing foods, so you can cook the recipes you planned but please all your guests. Examples include using vegetable stock instead of chicken stock and cooking vegetables in olive oil instead of butter. 
• Leave the toppings on the side, so guests can build their own dishes with toppings they enjoy.  
• Design the meal in a build-your-own-bowl or buffet style. A meal with lots of options allows guests to create a dish that satisfies their dietary needs.   
• Include non-alcoholic mocktails and fun drinks to accompany the meal. Ideas include fruit- or herb-infused waters or a dry bar with seltzer, juices, and herbs. 
• To encourage guests to try new foods, label each food. These displays are a way to creatively describe each food but also alert guests of foods they may not be able to eat. 
• Have fun! Every guest may not be able to eat every dish served – and that is okay! Plan out your holiday meals and drinks ahead of time, so you can enjoy the day with your guests. 

 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/9-ways-to-deal-with-dietary-restrictions-at-holiday-meals  

Christmas Foods Around the World

    It’s no secret that food plays a big role during the Christmas season. “Traditional” Christmas foods may look different between households and countries; however, the following are popular foods served in different countries. 

England 

    Since the Middle Ages, mincemeat pies or mince pies have been served. The pies primarily contained a mixture of minced game meat, lamb, or beef with dried fruits and spices. Today, meat is typically left out of the mix, but some recipes contain suet (a type of animal fat).  

Ethiopia 

    Christmas is celebrated on January 7 in the Ethiopian Orthodox Church. Followers participate in a 40-day vegan fast leading up to Christmas Day. A popular food to break this fasting period is called doro wat (a type of stew made with a rich red sauce and served with a spongy flatbread called injera). Doro wat oftentimes contains rooster. 

France 

    Seafood, specifically oysters, is either grilled or served on the half shell during Christmas Eve. The yule log, also called Bûche de Noël, is a sponge cake baked into one thin layer. It is spread with a filling such as frosting or whipped cream before being rolled into a log and decorated with meringue mushrooms or fresh herbs. Fresh and dried fruits as well as fougassee (an olive oil flatbread) are also commonly served foods. 

India 

    Two popular foods served in the western state of Goa during Christmastime are bebinca and sorpotel. Bebinca is a type of layer cake made with coconut milk pancakes. Sorpotel, served on Christmas Eve, is a popular pork curry made with cumin, chiles, and cinnamon. 

Italy 

    The southern region of Italy focuses on dishes with fish. For example, baccalà is a pan-fried salt cod. There is also a tradition called Festa Dei Sette Pesci, also called the Feast of the Seven Fishes, which is celebrated on Christmas Eve. Popular sweets eaten during the Christmas season include panettone and pandoro. Panettone is a dome-shaped cake similar to brioche in texture and is filled with candied fruit and raisins. Pandoro, said to be modeled after the mountains in Verona, is baked in an eight-point star-shaped pan, can have fillings like lemon or chocolate cream, and is dusted with powdered sugar. 

Mexico 

    While celebrating Christmas in Mexico and several other countries in Central and South America, tamales are commonly eaten. Family members often work together to assemble the tamales. Turkey in mole sauce and pozole (a type of broth-based soup which can be topped with lime, radish, and lettuce garnishes and served in either tomato sauce or as a sandwich) are also common dishes during Christmastime. 

The Philippines 

    Noche Buena, or the “good night” feast, is traditionally eaten after midnight mass or before Christmas Day. The amount of food and specific foods served vary; however, two popular foods are called lechon (roasted pig) and queso de bola (a ball of Edam cheese). Bibingka (a rice-flour cake made with coconut milk) is a popular breakfast option, and it may be served with toppings such as grated coconut, melted cheese, or a duck egg. 

 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/christmas-foods-around-the-world