March is National Nutrition Month and many resources are available to help families and communities learn more about healthy eating.
The Academy of Nutrition and Dietetics designates a new theme for nutrition month each year and this year’s theme Go Further with Food focuses on smart food choices and developing good habits in planning shopping, preparing and eating. Preparing meals to go further includes planning meals and snacks in advance to reduce food loss and waste.
For some of the best information about healthy eating, go to MyPlate.gov and read about Health Eating Style and Guidelines for Food Variety.
Cancer-Fighting Super Meal
Recipe of the Week – Pasta Puttanesca with Tuna
Featuring abundant tomatoes and lots of garlic, Dr. Weil has called this delicious, easy Pasta Puttanesca with Tuna a “cancer-fighting super meal.” Refer to this link for helpful information on mercury in tuna.
- 2 28-oz cans Italian tomatoes, drained and crushed
- 4 tbsp extra virgin olive oil
- 1 tsp dried hot red pepper flakes
- 2 tbsp capers
- ½ cup black olives, pitted and chopped
- 3 mashed garlic cloves
- 2 tbsp fresh basil leaves, minced
- 1 lb dried pasta
- ¼ cup Parmesan cheese, grated
- 1 package or can of tuna (low-mercury type)
In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour.
Then, add the tuna to the mix. Cook the pasta in rapidly boiling water until al dente. Drain well.
Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately.
Nutrient-Rich, Complete Protein
Recipe of the Week – Kale Quinoa Patties
Kale is one of the most nutrient-rich foods on the planet. Quinoa is an ancient grain, one of the few plant-based sources of complete protein, and gluten-free.
These wonder-foods come together in delicious patties that will delight all the eaters you know – a vegetarian dish that can even become gluten-free by substituting gluten-free breadcrumbs from alternative grocers, or making your own breadcrumbs from gluten free bread.
- 2 ½ c cooked quinoa, cooled
- 4 c kale, cleaned, deveined, chopped small
- 3 large eggs, beaten
- 1 tsp sea salt
- ½ yellow onion, diced small
- ½ c chives, chopped
- ½ c Parmesan, grated
- 2 cloves garlic, minced
- ½ c bread crumbs (use gluten-free breadcrumbs to make this dish gluten free)
- 2 tbsp extra virgin olive oil plus more for frying
Combine quinoa, eggs, Parmesan, chives and salt in medium mixing bowl.
Heat 2 tbsp olive oil in skillet on medium heat sweat onions and garlic, approximately 3 minutes. Add kale to skillet cook until kale is bright green and soft.
Add kale mixture to quinoa add breadcrumbs and stir to combine ingredients place clean skillet on medium heat.
Add enough oil to coat bottom of pan.
Form patties using ½ c of quinoa mixture. Place patties in skillet being careful not to splash hot oil. Do not overcrowd the pan fry until golden brown on each side, approximately 5 minutes per side. Remove patties, drain on paper towel, and serve.