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*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Easy Solutions:
A Colorful Meal Is a Healthy Meal
Color and Good Nutrition
Need some help getting out of a hum-drum eating rut? The easiest way is to gather a rainbow of colorful foods at the grocery store. Not only do colors please the eyes but they pack in powerful nutrition.
Colorful Combinations
When I think of an artist’s palette, I really get going on combinations for my meal plate – what about you? A snack of blueberries and yogurt is a good start. A lunch salad with a variety of shades of green lettuces, shredded purple cabbage and tomatoes is beautiful, too. Or imagine this a dinner stir-fry with sugar snap peas, mushrooms, carrots and red Bell pepper strips. Truly, a feast for the eyes and the body.
Simple and Nutritious
Simple and colorful meals are a smart way to make healthy eating a priority for you and your family. For everyday tips, tiny recipes and inspiration about healthier nutrition, join me on Facebook or check out my e-book bundle of Tasty Menus and Recipes.
Read More Blogs by Cindy
Seasonal Choice: Leafy Greens
Green is my favorite color – what about you? In March, we welcome the new crop of leafy greens to North Carolina farms and to your meal plate. There are quite a few such as kale, mustard, collard, turnip, Swiss chard and spinach. Most of these require cooking to tenderize the vegetable and bring out its flavor. Spinach is the exception to this since it also makes a delicious cold salad starter. Always remember to wash leafy greens well since they grow close to the ground and get dirty. Also, spend a couple minutes removing the thick “spine” that is in the center line of each leaf (other than spinach) before cooking. Nutrition ranks extremely high in leafy greens with vitamins A, C, K and folic acid leading the pack. The recipe below can easily be adapted to other leafy greens with careful attention to cooking to doneness. Also, I love to add a light sprinkling of red pepper flakes to cooking greens for flavor and zip!
Easy Recipe For Everyone:
Easy Sauteed Spinach
Add this to your family’s green veggie choices!
Kids can help by measuring the ingredients, opening the bag of spinach and sprinkling the spices, with supervision.
Makes 3 servings
1 teaspoon Olive oil
1 bag, 10 ounces Spinach
Pinch Salt
Pinch Pepper
1/2 teaspoon Vinegar (optional, adds zing)
- Heat the oil in a large skillet over medium heat on the stove.
- Add spinach all at once.
- Cover the skillet with a lid.
- Cook without opening the skillet for 5 minutes.
- Open lid, season with salt, pepper and vinegar, and serve.
Nutrition per serving: 35 calories; 2 gm fat; 0 gm saturated fat; 0 trans fat; 0 mg cholesterol; 125 mg sodium; 3 gm carbohydrates; 2 gm fiber; 3 gm protein; 180% DV vitamin A; 45% DV vitamin C; 10% DV calcium; 15% DV iron
Money Saving Tip: Buy fresh spinach in a bunch, not a bag, and wash it yourself.
Time Saving Tip: Set the dinner table while the spinach is cooking for 5 minutes.
Cooking Tip: Add one clove of minced garlic to the heated skillet just before adding the spinach for extra flavor.
Copyright 2011 – Cindy Silver, Registered Dietitian, LLC. www.marketbasketnutrition.com
Helpful Kitchen Resources:
If you’ve lost track of your cookbook collection or never seem to have time to flip through the pages for a quick and satisfying recipe, then maybe it’s time for a change. Market Basket Nutrition now offers you 4 e-books that are designed to help families and singles put a balanced meal on the table in less time, with less hassle and with flavor and good nutrition at the core. Take a look at these 3 very affordable and easy-to-use e-books that can solve your kitchen dilemma on relaxing weekends and busy weeknights. They make great gifts, too!
Tasty Menus – Menu ideas for busy singles and families that concentrate on variety and simplicity
Tasty Recipes – Variety recipes that use easy ingredients and result in wow flavors and nutrition
Tasty Sides – Side recipes that help you build a balanced plate with plenty of flavor and good nutrition
Happy Nutrition Month to You! -Cindy
Hello Marketbasketnutrition,
In addition to your post I was wondering, In the 4 seasons that are part of Europe one of the most likable summer programs is to go out for a picnic which is a centuries old tradition. The word “picnic” originated from the French pique-nique words that had a different meaning than the picnic today. The picnic made popular in Europe by the aristocracy in the 17th-18th century. By now, picnic has the same meaning all over the World, as we know it in the US today.
Keep up the posts!