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Posted on March 3, 2022

Try out a World of Flavors this National Nutrition Month

From our experts: Jessi Holden is a registered dietitian/nutritionist at Mary Free Bed.

Happy National Nutrition Month 2022! Every year, the Academy of Nutrition and Dietetics chooses a theme to spread the word about the benefits of living a healthy, nutritious and balanced life. The theme for 2022 is “Celebrate a World of Flavors.” Enjoying the wealth of rich cultural foods out there is a fantastic way to change up your meal patterns. As a dietitian, I find most people get tired of eating the same thing, the same way. So, let’s get creative and fill our plates in new ways.

Here are some practical tips for implementing a world of flavors in your home:

  1. Go through your spice cabinet – Have you ever searched for a recipe based on a spice? This is a fun way to ensure you use spices before they expire and to experience new flavors. Look for a recipe that calls for curry, marjoram, Chinese five spice, sweet paprika, sweet basil or cumin.
  2. Search for traditional cultural dishes – Pick a culture, such as Asian Indian, Chinese, Latin American, Middle Eastern, Vietnamese or Filipino.
  3. Try a new restaurant – Supporting local restaurants is great for your community! It’s also a great way to try new cuisines.
  4. Change up your breakfast – Try mixing Za’atar spices with olive oil drizzled on sourdough bread and topped with tomato slices, olives and cucumber. Try Scottish oatmeal. Or give omurice, a popular dish in Japan a go – it’s an omelet filled with fried rice!
  5. Mix up your snacks – Pair new foods together! Try a fruit-based chutney with cheese, tzatziki sauce with whole grain pita chips, or spring rolls and a cold dipping sauce, which is a common Vietnamese dish.

There are all kinds of ways to explore a world of flavor. Remember to try and fill half of your plate with plants, add some protein (meat or plant), choose a dairy that satisfies you and grains to balance it out.

Need more help with your nutrition plan? Ask your doctor to send a referral to Mary Free Bed for Nutrition Services. We’ll help you build a healthier plate, keep cultural foods in your plan and help you explore new foods as well.

Here’s the recipe that Jessi shared on FOX 17 Morning News:

Indian Lentil Soup
Servings: 4
Prep time: 5 minutes
Cooking time: 40 minutes

Ingredients:

  • 1.5 cups lentils
  • 1 tsp. turmeric
  • ½ tsp. cayenne pepper
  • ¼ tsp. cardamom
  • 2 bay leaves
  • 6 cups low sodium chicken stock
  • 3 tsp. olive oil
  • 2 garlic cloves
  • Salt and pepper to taste
  • 3 tbs. lemon juice

Directions:

  1. Add lentils to colander and rinse.
  2. Add lentils, stock, turmeric, cayenne pepper, cumin, cardamom and bay leaves to a pot and bring to a boil.
  3. Reduce heat and simmer for 30 minutes.
  4. Remove bay leaves.
  5. Add soup mixture to a blender and blend until lentils are mashed.
  6. Sautee minced garlic in olive oil until browned and add to soup.
  7. Add mixture back to the pan to simmer for five minutes.
  8. Remove from heat. Add lemon juice. Salt and pepper to taste.
  9. Serve!