in the news: national nutrition month

March is National Nutrition Month and I love the American Dietetic Association’s (ADA) message this year – Eat Right with Color.

I really believe in focusing on what we should be eating instead of what we shouldn’t be eating. Color is a great place to start. The ADA recommends:

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber and other nutrients—and lower in calories. Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often. Be aware of portion sizes. Even low-calorie foods can add up when portions are larger than you need.

My translation? Make sure you are eating different types and colors of fruits and vegetables. (Notice how whole grains are typically varying colors, as well?) Salads are a great way to get a lot of veggies – both type and color – in at one sitting. Start with dark leafy greens. My favorites are spinach, herb salad mix and romaine. Then add as many other vegetables as you can. Think cucumbers; broccoli; red, orange or yellow peppers;  shredded purple cabbage; sliced carrots; tomatoes; squash;  zucchini;  sprouts and you’ve got a range of colors and a good portion of your veggie quota in for the day. Not a fan of raw veggies? Try a huge stir-fry!

Add another veggie or two at dinner, some fruit at breakfast and dessert and dessert and keep those fruits and you’ll easily surpass the measly 5 cups of fruit and vegetables recommended per day. I’d recommend more like 7-8 cups of fruit and vegetables per day and the easiest way to get them in is to make sure they are accessible  – cleaned and ready to eat! Now go, eat your colors!

Visit the ADA site for resources, quizzes, games and recipe ideas to promote National Nutrition Month.

herb roasted chicken

Herb roasted chicken sounds a little fancy, no?

Well, turns out it’s just about the easiest thing to make. With a quick burr of the food processor, all the prep work is done and then the chicken is simply baked in the oven. It would be perfect for those busy weeknights and you can even make the rub ahead of time. Paired with some quick-cooking whole wheat couscous and a veggie, dinner can be on the table in 40 minutes, with about 10 minutes of busy time.

That’s my kind of meal. :) I saved some of the rub to top the baked chicken with and while it was delicious and added some bright green color, it was a little too much garlic for my liking. And I’m usually all about the garlic.

Herb Roasted Chicken - 4 servings – recipe from Martha Stewart

  • 5 cloves garlic
  • 2 inch piece of ginger
  • 2 Tbsp orange juice
  • 1 bunch of cilantro
  • 1 Tbsp olive oil
  • salt & pepper
  • 1 whole chicken, broken down into 8 pieces

Place first 6 ingredients in food processor and process until smooth, about 1-2 minutes.

Pre-heat oven to 450° F.

Arrange chicken in a single layer on a baking sheet and coat with herb rub.

Bake until chicken is cooked through, about 35 minutes.

Prepare sides as chicken is baking and dinner is served!

and she baked

{Thank you for all of the sweet feedback on my first video! I was a little nervous, but I’ve got some practicing to do so you’ll be seeing a few more in the future!}

This last weekend marked a first for A Nutritionist Eats.

I baked.

Vegan, Whole Spelt Raspberry Scones

And I baked.

Vegan, Gluten-Free Apple Cinnamon Muffins

And I baked some more.

Vegan, Gluten-Free Lemon Blueberry Streusel

My kitchen has never seen so much gluten-free, whole grain flour in a 48 hour period.

It all started with an email from the Minneapolis Library, letting me know that the Babycakes cookbook that I had reserved was ready to be picked up.

Then came the tough part. What to make? Which obviously was a hard decision as I wrote out a rather long shopping list, paid a small fortune for brown rice flour, spelt flour, garbanzo & fava bean flour, agave, coconut oil and a mound of various gums and baked my little heart out.

But it was a lot of fun, and definitely worth all of those dirty dishes. :) I think I know just what I’ll be doing this weekend…