NDSU Extension Service - Ramsey County

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March Madness

March Madness

            It’s March!  It might be spring soon!  It might be warmer soon!  After a long winter, a little excitement is to be expected when we turn the calendar to March.  Also part of March is National Nutrition Month. Those of us who attempt to spread the nutrition message, wish nutrition generated as much excitement as warmer temperatures do.  Including more fruits, vegetables, whole grains and dairy products to your diet will definitely add more nutrition and it might even change that same-old-same-old menu to something more exciting.

            From the American Dietetic Association in honor of March, National Nutrition Month, a multitude of colorful ways to enjoy more fruits, vegetables, whole grains and dairy

-         Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini

-         Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry ,or on pancakes, French toast or waffles

-         Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana

-         Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

-         Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.

-         Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

-         For a banana split change, top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

-         Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

-         Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.

-         Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

-         “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as fillings.

-         Stuff a whole grain pita with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.

-         Wake up to fruit.  Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

-         Try the following recipe for an easy, healthy snack

Popcorn Delight

3 cups popped fat-free unsalted popcorn

1 T. sliced almonds

2 T. raisons or other dried fruit

½  tsp ground cinnamon

1 tsp. sugar

            Combine all ingredients and toss well.

Makes one serving of 230 calories, 7 g fat,39 g carbohydrates, 6 fiber, 6 g protein and 274 mg sodium

 

 

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