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Nutrition Notes 
March 2012
 

March is National Nutrition Month

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Did you know....    

 

Soaking brown rice for an hour before cooking cuts the cooking time in half. When you get home from work, simply measure out your rice and water and let the rice soak while you're reading your mail, taking the dog for a quick walk, and preparing the rest of your dinner. After an hour, cook it for 20 minutes and enjoy "quick" brown rice with your meal.

National Nutrition Month  

 

Since March is National Nutrition Month there are all kinds of resources on the Academy of Nutrition and Dietetics's (AND) website including handouts on the following topics:

  • 20 Ways to Enjoy More Fruits and Vegetables
  • 25 Health Snacks for Kids
  • Color Your Plate with Salad
  • Eating Right for a Healthy Weight
  • Eating Right for Older Adults
  • Everyday Eating for a Healthier You
  • Healthy Eating on the Run
  • Power Up with Breakfast
  • Shop Smart--Get the Facts on Food Labels
  • Smart Snacking for Adults and Teens

There's also a 2012 National Nutrition Month recipe booklet featuring regional recipes from around the US:

  • Southern Corn Chowder
  • Baked Halibut Bristol Bay
  • Hawaiian Pork and Peas over Rice
  • Baked Quinoa Ratatouille
  • Georgia Caviar (black-eyed peas) over Greens
  • Chocolate Banana Swirl
  • West Texas Chipotle Chicken Salad Wrap
  • Lentil Chili
Click on the AND link above if you'd like to download any of the handouts or recipe booklet.

 

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Dietitian-rated Apps

 

If you are looking for health-related apps, check out the AND website for reviews written by registered dietitians for diabetes, gluten-free, and weight management apps.

 

Some of their favorites include Blood Sugar Tracker, Gluten-Free Daily, and MyFitness Pal. 

 

These apps can help you stay motivated and keep you on track with your health plans. But if you'd like help with a personalized plan and getting started on a healthy eating plan, click here to send me a message.

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Get in Shape for Spring

 

Now that the snow has melted and the trees are budding, you might be thinking about getting outside again for some much needed exercise. You might even be thinking you'd like to try running, but maybe you're not sure how to get started.

 

The Couch-to-5K® Running Plan is a neat program that guides people from a sedentary lifestyle to running 3 miles in just 8 weeks. 

 

Perhaps this is a resource you'd like to use to help get you out of the winter doldrums and into the sunshine!

Contact Me

 

If you or someone you know needs help improving their health, click here to send me a message.

 

Spinach Mushroom Bake

 

This is a special recipe my mother-in-law has been making for years...adaptable for Passover or Easter by using either matzo meal or cracker crumbs!

  

2 tbsp olive oil

1 large onion, chopped

8 oz button or baby bella mushrooms, chopped

1/2 cup chopped celery

1-1/2 cups shredded carrot

1-12 oz package frozen spinach, defrosted and squeezed well in paper towels to remove excess liquid

3 beaten eggs

3/4 cup matzo meal or cracker crumbs

1 tsp salt

1/2 tsp fresh ground black pepper

 

Sauté first four veggies in oil until soft and wilted.  Add spinach and rest of ingredients and mix well. Place in an 8 x 8 oiled glass dish. Bake at 350 for about 45 minutes. Keep an eye on it; if it looks too brown after about 30 minutes, cover loosely with foil. You may need to turn down the oven to 325 for the last 15 minutes of baking. Serves 6-8.  

 

Apple-Nut Haroset

 

This traditional apple salad is served at Passover and represents the mortar the Jewish slaves used to build Pharaohs' pyramids.

 

6 organic apples, peeled, cored, and coarsely chopped

2/3 cup chopped almonds or walnuts

~ 3 tablespoon mild honey or sugar (to taste)

1/2 teaspoon cinnamon

grated rind of 1 lemon

4 tablespoon sweet red wine (or purple grape juice)

 

Combine all ingredients except the wine, mixing thoroughly. Add wine as needed to reach desired consistency. Cover and chill.  Makes 3 cups.

 

Warm Chocolate Souffle Cakes 

 

This delicious dessert can be served for Easter or Passover!  Just substitute matzo meal cake flour for Passover.

 

4 oz unsalted butter

8 oz bittersweet chocolate (good quality makes a difference!)

4 eggs

1 yolk

1 tsp vanilla extract

¼ tsp salt

½ cup sugar

2 Tbsp cake flour (or matzo meal cake flour)

 

Pre-heat oven to 400.  Butter and flour eight - 6 ounce ramekins.

 

Melt chocolate and butter over low heat, remove from heat source and cool slightly.  Beat eggs, yolk, vanilla, salt, and sugar at high speed for at least 5 minutes until tripled in volume.  Reduce speed and add cake flour.  Fold egg mixture into chocolate mixture and pour into prepared ramekins.

 

Note: filled ramekins may be frozen at this point. Defrost in refrigerator and allow to sit at room temp for 30 minutes before baking.

 

Bake 12 minutes, until cakes have puffed ½ inch above top of ramekins and a thin crust has formed. Run a knife around the edge of each ramekin, unmold cakes, and invert onto plates; serve immediately with gently whipped whipping cream and fresh raspberries or sliced strawberries. Serves 8.

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Wishing you a wonderful spring...hope you're taking time to enjoy the flowers!

Sincerely,

 
Sharon Lehrman, MPH, RD, LD
Nutrition Health and Wellness  

 

Copyright 2012 Sharon Lehrman, All Rights Reserved.

This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.
In This Issue
National Nutrition Month, Dietitian-related Apps, Get in Shape for Spring
Spinach Mushroom Bake, Apple-Nut Haroset, Warm Chocolate Souffle Cakes
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Contact Me

 

If you or someone you know needs help improving their health, click here to send me a message.

 



 

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