Add Color: Blue/Purple

March is National Nutrition Month and this year the theme is Eat Right with Color. Aim to eat a variety of fruits and vegetables to increase intake of phytonutrients and antioxidants which have been shown to decrease the risk of cancer, heart disease, macular degeneration and diabetes!

BLUE/PURPLE fruits and vegetables are loaded with antioxidants, especially blueberries.

Tips:

• Add blueberries and blackberries to cereal,  yogurt, smoothies, muffins, pancakes, and waffles, or use them with grapes and your other favorite fruits to make a fruit kabob.  
• Add eggplant to stir-fry dishes 
• Freeze red grapes for a frozen treat! 

Add Color: Green

March is National Nutrition Month and this year the theme is Eat Right with Color. Aim to eat a variety of fruits and vegetables to increase intake of phytonutrients and antioxidants which have been shown to decrease the risk of cancer, heart disease, macular degeneration and diabetes!

GREEN vegetables are nutrient powerhouses filled with tons of fiber, vitamins (K and C especially), lutein and potassium!


Breakfast:  Add spinach and green peppers to an egg-white omelet or add green pears and apples to cereal.

Lunch: Make a tuna fish sandwich and replace the mayo with avocado, or make a salad using dark green lettuce (such as red leaf) and spinach.


Snack:  Steam edamame, freeze grapes, or eat broccoli, snap peas and green peppers with hummus.

Dinner:  Roast broccoli, kale, asparagus, zucchini and green peppers (use the roasted veggie recipe and add green veggies to it).   Check out these tips for using kale.

TIPS:

• Keep a bag of frozen green beans in your freezer so you always have a green veggie on hand! 
• Eat veggies raw, roasted, steamed or microwaved to preserve nutrients; boiling reduces vitamin levels.

Salmon Burger Recipe

As part of National Nutrition Month's Eat with Color theme,  below is an ORANGE recipe to help increase the orange foods you eat.

Salmon Burger Recipe

Makes 4 salmon burgers

Ingredients:

• 15 oz can wild Alaskan Salmon
• 1/2 cup chopped onions
• 1 lemon, zest and juice
• 1/2 cup bread crumbs
• 1 egg
• 2 egg whites

Directions:

• Drain and remove all skin and bones from canned salmon.  
• Mix salmon with onion, bread crumbs, and lemon juice and zest.  
• Blend in eggs and form into 4 equal sized patties.  
• Put in the refrigerator for at least an hour to help patties keep their shape.  
• Cook salmon burgers on non-stick skillet over medium heat until golden brown on both sides (about 4-5 minutes per side). 
• Enjoy with a whole wheat bun or Arnold Whole Wheat Sandwich Thins. 

Add Color: Orange/Yellow

March is National Nutrition Month and this year the theme is Eat Right with Color. Aim to eat a variety of fruits and vegetables to increase intake of phytonutrients and antioxidants which have been shown to decrease the risk of cancer, heart disease, macular degeneration and diabetes!

How can you add more ORANGE and YELLOW in your diet to increase fiber, beta-carotene (antioxidant) and other vitamins and minerals?

Breakfast: Enjoy peaches, nectarines, cantaloupe, pineapple or banana.

Lunch: Add yellow or orange peppers and mandarin oranges to your salad.

Snack: Carrots and hummus.

Dinner:  Make salmon burgers or baked salmon to increase omega 3 fatty acids and pair it with this roasted veggies recipe and add carrots and sweet potatoes.

Coming up, a recipe for salmon burgers!

Berry Yogurt Smoothie Recipe

As part of National Nutrition Month's Eat with Color theme, here is a RED recipe to help you add more red fruits to your diet.

Berry Yogurt Smoothie

Ingredients:

• 1 cup plain yogurt
• 3/4 cup frozen strawberries, raspberries and/or cherries
• 1/4 cup water or juice

Directions:

Combine all ingredients in blender or magic bullet and blend until smooth.  Enjoy!

Add Color: Red

March is National Nutrition Month and this year the theme is Eat Right with Color. Aim to eat a variety of fruits and vegetables to increase intake of phytonutrients and antioxidants which have been shown to decrease the risk of cancer, heart disease, macular degeneration and diabetes!

A few suggestions on common RED foods you can add to your diet to increase your lycopene and anthocyanin which are two powerful antioxidants found in red foods such as tomatos.

Breakfast: Use strawberries, raspberries or cherries with hot or cold cereal, yogurt, or in a smoothie.

Lunch:  Add sliced red peppers, tomatos, beets and dried cranberries to your salad.

Snack: Enjoy a red apple with 1 tablespoon peanut butter or make apple sauce.

Dinner: Make a delicious tomato sauce for spaghetti or lasagna, and a slice of watermelon for dessert.


Look out for a  berry smoothie recipe coming up next!