Annually, the month of March is dedicated to spreading the
message to Americans to enjoy a variety of healthy foods and stay
active throughout life. The Cooperative Extension Service and
the Alamance County Health Department joins the NC Dietetic
Association, and the NC 5-A-Day Coalition in supporting National
Nutrition Month.
This month, take a fresh look at nutrition. Healthy foods
can be
tasty to prepare. There are many cookbooks with quick and simple
recipes to choose from. Fitting five fruits and vegetables into
your day, as recommended by the 5-A-Day for Better Health
programs, can be surprisingly easy and will decrease your risk of
cancer. For example, add strawberries or blueberries to your
cereal, grab an apple to eat in the car or on a walk, pap a white
or sweet potato into the microwave and top it with your favorite
vegetables or sauces.
Refresh your eating habits by trying a new fruit or vegetable
each time you grocery shop or dine out. Try eating your favorite
vegetable with a new topping. Also, be sure to choose different
foods each day -- eat a different breakfast cereal or enjoy a new
fruit as a healthy snack. Use the Food Guide Pyramid to help you
add variety to your daily menus.
Enjoy the fun side of food -- share your time and meals with
others for variety. Take a cooking class with a friend; learn
about the origin of ethnic foods; read about foods in a
cookbook; or watch a television show on cooking.
Be active! With so many sports and physical activities to
choose
from, you're sure to find one or more to keep you energized
through the year. Take a walk with a co-worker during your lunch
break, ride bikes with your family, or try aerobic dancing!
Remember, combining nutrition and fitness is the recipe for a
lifetime of wellness -- and it's never too late to start. So,
take a fresh look at nutrition!
POTATO VEGETABLE SALAD WITH
YOGURT
2 pounds red potatoes
2 cups broccoli florets
2 cups cauliflower florets
2 medium carrots, peeled
¾ cup sliced radishes
1 medium cucumber
½ cup sliced scallions
1 cup plain low-fat yogurt
3 tablespoons Dijon mustard
½ teaspoon salt
½ teaspoon freshly ground pepper
Steam the potatoes until they are tender. While they are
cooling, steam the broccoli and cauliflower until slightly
cooked, about 4 minutes. Set the broccoli and cauliflower aside
to cool. Cut the carrots into thin slivers. Slice the cucumber.
Cut the potatoes into chunks. Gently, stir all the vegetables
together in a large mixing bowl. In another bowl, whisk together
the yogurt, mustard, salt and pepper. Pour the dressing over the
vegetables and stir carefully until the dressing coats everything
evenly. Refrigerate 1 hour before serving. Makes 6 servings.
(An official 5-A-Day recipe.)
SILKY SWEET POTATO AND APPLE
BISQUE
1 tablespoon canola oil
2 cups chopped onion
2 pounds sweet potatoes, peeled and cut into 1-inch cubes
2 Granny Smith apples, cored, peeled, cut into 1-inch cubes
(about 12 oz.)
3 cups chicken or vegetable broth
¾ cup apple juice
1 teaspoon dried thyme, crushed
1 teaspoon dried basil, crushed
¼ teaspoon freshly ground black pepper
In a large saucepan, heat the oil over medium-high heat. Add
the
onion and cook for about 3 minutes, stirring occasionally, until
tender. Add remaining ingredients, cover partially, and bring to
a boil. Reduce heat and simmer for about 15 minutes, or until
the potatoes are tender. Cool slightly. In the work bowl of a
food processor, puree soup in several batches (depending on the
size of your processor) until smooth. Return the soup to the
pan, and heat until warmed through. Makes 6 servings. (An
official 5-A-Day recipe.)
This page created by Margie
Yarnell, Extension Secretary.
