3 Recipes to Fuel for the Future for National Nutrition Month
Each year during March, we celebrate National Nutrition Month by helping our patients and the CCI community with making healthy food choices. This year’s theme, “Fuel for the Future,” is all about fueling our bodies at every age and eating with the environment in mind. Check out these tips and recipes from our WIC at CCI dietitians!
There are many ways to eat healthy while you Fuel for the Future. One way is to eat a variety of foods from different food groups such as enjoying more plant-based meals that come from plants, like fruits, vegetables, grains, nuts, and seeds. Check out Asia Bangura’s Mushroom and Black Bean Tacos recipe.
Ingredients
- 1 cup black beans
- 1 container mushrooms
- ¼ onions
- 2 garlic clove
- 1 tbsp canola or olive oil
- 1 tsp cumin
- ½ tsp chilli powder
- ¼ tsp paprika
- ⅛ tsp red pepper flakes
- ¾ tsp caldo de pollo/Maggie cube/chicken buillon
- 1 tbsp cilantro
Directions
- Small dice mushrooms, onions, and cilantro and set aside.
- Heat 1 tbsp oil in a pan over medium-high heat.
- Add onions and mushrooms to the pan and sauté.
- Once onions are translucent and mushrooms are brown, add black beans.
- Sauté all ingredients and add seasonings.
- Once all ingredients are combined, add cilantro and mix.
- Serve with tortillas and your favorite toppings.
You can also eat foods in various forms, which can help keep food costs down. For example, when fresh produce is not in season, buying canned or frozen fruits and vegetables is an easy way to include these food groups. Try Sidelle Haynes Fruit Salsa and Cinnamon Chips recipe.
Ingredients
- 1 ½ tsp cinnamon
- 3 tbsp sugar
- 4 (8-inch) whole wheat tortillas
- Cooking spray
- 2 apples, washed, cored, and finely chopped
- 1 cup fresh mango, finely chopped
- 1 cup fresh kiwi, finely chopped
- 1 tbsp lemon juice
Directions
Preheat oven to 400F. Mix cinnamon and 2 tablespoons of sugar in a small blow. Place tortillas on cutting board. Cut tortillas into 8 pieces (like a pizza). Put slices on a cookie sheet and coat lightly with cooking spray. Sprinkle with cinnamon and sugar mixture. Bake for 8 to 10 minutes until crisp. Repeat for all four tortillas.
For salsa combine the fruit, lemon juice, and remaining tablespoon of sugar in a bowl. Mix well. Transfer to a serving bowl for dipping with the cinnamon chips.
Including your favorite cultural foods and traditions can also play an important part in making healthy food choices. You’ll enjoy your meals more knowing it reflects your personal preferences and culture. Enjoy this Arroz Sin Pollo recipe by JoseLuis Diaz.
Ingredients
- 2 cups cooked rice
- 1 tbs oil
- 1 onion (finely chopped)
- 1 red bell pepper (diced)
- 1 carrot (diced)
- 1 tbs garlic minced
- ½ tsp oregano
- ¼ tsp thyme
- ¼ tsp paprika
- 1 tsp adobo
- 2 cans fire roasted tomatoes
- ¼ cup pimento stuffed olives
- ¼ cup sweet peas
- 1 sprig cilantro (chopped)
Directions
- In a large pan, heat oil over medium heat. Add onion and cook until slightly translucent, 3 minutes.
- Add bell pepper, carrot, garlic, oregano, thyme, paprika and adobo. Keep tossing to make sure the vegetables soften on all sides. Cook for 3 minutes.
- Stir in tomatoes. Adjust flavor with salt. Simmer in low heat for 5 minutes.
- Add rice, olives, and peas. Stir well and serve. Sprinkle cilantro on top.
No matter your age or background, making healthy food choices will provide your body with energy now and Fuel for the Future. Community resources such as Maryland WIC at CCI and the Capital Area Food Bank can help.
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