It’s National Nutrition Month!! Savor the flavor for eating right! This is the slogan for this year’s national nutrition month campaign. How true it is and what a great way to say there is flavor in healthy items. Without the high Salt and Fat content many say that healthy items have no flavor. This is just an untrue statement, it could be that our palates are used to the high fat, salt and sugar content found in many processed items, that we may miss out on natural flavors that are that are in all the healthy and natural foods. Thinking that canned carrots are the same as fresh or purple carrots is just not a fair comparison in my book. Look at pre seasoned and packaged rice and quinoa dishes that are loaded with “flavor” (sodium) these high salt products cannot not compare with the real deal and adding your own seasoning without the processed or high salt additives.
I do love the slogan this year and think that I try to teach all of my patients this through recipes, meal plans and cooking demonstrations. I will be showing everyone how to savor the flavor these weekend at Earth Goods in Hyde Park with a Gluten Free Black Bean Burger Cooking demonstration and Gluten free seminar at 2pm. Come join me to help Savor the Flavor of eating right!
Here is another GF recipe that I will be given out and since it is National Nutrition month Thank one of your Registered Dietitians for all they do! To all my Registered Dietitians Friends and colleagues thank you for all you do!! Keep up all the good work and spread the word about about Savoring the flavor of eating right!
½ cup uncooked quinoa
1 can diced tomatoes with green chilies
½ cup vegetable broth
1 onion, diced
2 cloves garlic, minced
1 tsp chili powder
1 tsp cumin
½ tsp paprika
¼ tsp cayenne pepper
1 cup canned black beans, drained and rinsed
1 cup whole corn kernels
½ Avocado, diced ¼ cup fresh cilantro
8 corn tortillas
1 Tbsp coconut oil
Heat quinoa and 1 cup water in a large saucepan over medium high heat. Bring to a boil; reduce heat and simmer until water is absorbed, about 15-20 minutes; uncover and fluff with a fork.
In a sauce pan heat oil, add onions and cook till translucent about 2 minutes. Add garlic and cook one minute (make sure to not burn). Add tomatoes a chicken or vegetable broth mix. Next add all spices. Bring to boil; reduce heat and cover and simmer for about 10 minutes. Stir in beans and corn, cook until heated through. Lastly stir in lime juice and cilantro. Garnish with Avocado.