It’s National Nutrition Month Let’s Celebrate a World of Flavors
Enjoying foods from different cultures is a great way to add variety to your eating pattern and explore new flavors from around the world. Foods you are already familiar with can be seasoned or prepared in a new way and you may even come across a flavor you’ve never had before. Read on for some tips on including cuisines from around the world into your next meal.
Breakfast
- Prepare a breakfast burrito with scrambled eggs, vegetables and salsa wrapped in a corn tortilla. Egg scrambles and omelets are a great way to use any leftover vegetables you might have in the refrigerator. Try this Breakfast Burrito with Salsa recipe from My Plate.
- Pair a bowl of oatmeal or yogurt with fruit salad. Get the recipe here!
Lunch or Dinner
- A hearty soup or stew can keep you full in-between meals. Try this Mediterranean inspired Lentil Minestrone soup.
- Make a sandwich on whole grain bread or a wrap for a light lunch or dinner. Don’t forget to top your sandwich with your favorite vegetables or fruit! This Asian inspired Mango Chicken Wrap is a perfect choice.
Snack
Be sure to include foods from different food groups when preparing a snack.
- A dip made from beans pairs well with your favorite raw vegetables. Hummus is a delicious dip made from garbanzo beans (chickpeas) or try this Layered Black Bean Dip.
- Prepare a smoothie with your favorite fruits, low fat dairy and even vegetables. This tropical fruit smoothie is full of nutrition and flavor.
20-Minute Chicken Creole
Ingredients
- 1 tablespoon vegetable oil
- 2 chicken breasts (whole, skinless, boneless)
- 1 can diced tomatoes (15 oz.)
- 1 cup chili sauce
- 1 green pepper, chopped
- 2 celery stalks, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- ¼ teaspoon cayenne pepper
- ¼ teaspoon salt
Directions
- Heat pan over medium-high heat (350 degrees in electric skillet). Add vegetable oil and cook the chicken reaches an internal temperature of 165°F. (3-5 minutes)
- Reduce heat to medium (300 degrees in an electric skillet).
- Add tomatoes with juice, chili sauce, pepper, celery, garlic, basil, parsley, cayenne pepper and salt.
- Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
- Serve hot over cooked rice or pasta.
Get the recipe
Cabbage Stir Fry
Ingredients
- 1 tablespoon vegetable oil
- 1 cup chopped onion
- 2 green peppers, chopped
- 1 small head of cabbage, chopped
- 2 cloves garlic, chopped or ½ teaspoon garlic powder
- 2 tablespoons low sodium soy sauce
Directions
- Wash green peppers and cabbage before chopping.
- Heat oil in large skillet.
- Add onions, peppers, cabbage, and garlic to skillet and cook over medium heat until vegetables are tender.
- Add soy sauce and stir until sauce boils.
- Serve with rice and chicken or lean beef.
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Cooking with Kids: Crunchy Kale Chips
Ingredients
- 1 bunch kale (about 8 cups chopped)
- 1 tablespoon vegetable oil
- ½ teaspoon salt
Directions
- Preheat oven to 350°F.
- Rinse kale under cold water. Cut or strip away the tick stem from each leaf and dry leaves in a salad spinner or blot with a paper towel. (Don’t skip this step! Wet leaves will not get crispy in the oven)
- Tear or cut leaves into bite-sized pieces, place in a large bowl and drizzle with oil. Toss to coat well.
- Place kale on baking sheet and sprinkle with salt.
- Bake until edges of kale are brown and crispy, about 10-15 minutes. Serve hot.
Kids can:
- Rinse kale under water.
- Help remove the kale leaves from the stem.
- Tear kale into bite-sized pieces.
- Mix kale with oil.
*Kids are more likely to try new foods and dishes when they are involved in the cooking process!
Get this yummy recipe and let’s start baking!