Celebrating National Nutrition Month on KTLA Channel 5
March is National Nutrition Month (NNM)! This year I had the honor of celebrating NNM on air with KTLA 5 Morning News! During my segment, I showcased 5-star, registered dietitian-approved recipes featuring disease-fighting foods to protect us from today’s top health threats. You can watch the full segment here!
Each 5-star, registered dietitian-approved recipe is:
⭐️ flavorful
⭐️ nutrient-dense
⭐️ easy-to-make
⭐️ budget-friendly
⭐️ made with accessible ingredients
Registered dietitians (RD/RDN) are your go-to food and nutrition experts who believe healthy eating should be enJOYable! So… E N J O Y!
DIY Avocado Edamame Sushi Board by Jamie Mok, MS, RD, RYT
Ingredients
2 avocados, diced
1 cup edamame, shelled
2 stalks scallions, chopped and divided
2 tsp light soy sauce
1 tsp rice vinegar
2 tsp sesame oil
2 tsp sesame seeds
4 packs of nori seaweed
1 cup white rice, cooked
Instructions
Combine and toss together avocado, edamame, 1 scallion chopped, soy sauce, rice vinegar, sesame oil in a bowl.
Top with 1 scallion chopped and sesame seeds.
Serve alongside cooked white rice and seaweed sheets.
Heart-healthy ingredients:
Avocado, a creamy, nutrient powerhouse of healthy monounsaturated fats, fiber, and a wide range of vitamins and minerals including vitamin E, C and potassium to protect our heart and overall health.
Edamame (soybeans), a complete protein that’s high in cholesterol-lowering fiber and health-promoting plant compounds known as isoflavones
Nori seaweed, a versatile, nutrient-rich sea vegetable with a savory, umami flavor.
In developing this recipe, I was inspired by the Blue Foods as Medicine: 20 Healthy, Delicious Recipes Featuring Sea Vegetables and Bivalves cookbook published by Food + Planet, a collective, visionary 501c3 founded by four registered dietitians with varied experience in the food system who aim to empower healthcare professionals to be leaders in sustainable food systems.
For more delicious, nutritious, sustainable recipes download your free copy of Blue Foods As Medicine Cookbook here.
Black Bean Soup By Dalina Soto, RD, LDN, Your Latina Nutritionist
Ingredients
1 cup dried beans (like kidney beans, black beans, or navy beans), soaked overnight and drained
1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 teaspoon dried thyme
1 bay leaf
6 cups vegetable broth or water
Salt and pepper to taste
Fresh parsley, chopped for garnish
For Serving:
Slices of multigrain bread
Instructions:
Cook Vegetables: In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery, and sauté until the vegetables are softened. Stir in the garlic and cook for another minute.
Simmer Soup: Add the soaked and drained beans, thyme, bay leaf, and vegetable broth or water. Bring to a boil, then reduce the heat and simmer, covered, for about 1-2 hours, or until the beans are tender.
Season and Serve: Remove the bay leaf. Season the soup with salt and pepper to taste. Serve hot, garnished with chopped parsley and accompanied by slices of multigrain bread.
Cancer-fighting ingredients:
Beans, a winning combo of protein and fiber, which promote “good” gut bacteria and support immunity. Not to mention beans are relatively inexpensive and versatile to cook with.
Colorful vegetable medley including carrots, celery, onion, garlic, which add fiber, flavor and variety of nutrients with anti-inflammatory and antioxidant properties.
Join The Latina Nutrition Library for affordable resources, including dietitian-curated recipes, weekly menus, nutrition FAQs, where you learn how to ADD nutrition to your favorite cultural dishes and focus on your health without dieting!
Orange Dreamsicle Smoothie by Yasi Ansari, MS, RDN, CSSD, Yasi Ansari Nutrition
Ingredients
4 ounces of milk (a creamy textured milk like cow, soy or oat works best)
1 frozen banana
1 orange or 2 cuties
4 ounces greek yogurt
1 tsp vanilla extract
1 tbsp chia seeds
1 tbsp ground flaxseed
Instructions
Blend ingredients together until smooth.
Makes 1 smoothie.
Stroke-protective ingredients
Oranges, a high-potassium fruit rich in fiber, vitamin C, folate, and health-promoting plant compounds such as hesperidin and naringenin, which may help lower blood pressure and improve blood vessel function.
Bananas, a high-potassium fruit rich in fiber, vitamin C, B6 and catechins, antioxidant plant compounds that have been linked to lower risk of heart disease.
Yogurt, a fermented dairy food that serves as a delicious vehicle for many health-promoting nutrients such as probiotics, protein, calcium, phosphorous, and potassium which can help to reduce high blood pressure.
Yasi Ansari, MS, RDN, CSSD, specializes in sports nutrition, wellness and eating disorders. Yasi helps adolescents and adults improve their relationships with food, body, and help athletes optimize their nutrition to help improve their performance. Learn more about Yasi and how to work with her here.
Vegan Collard Greens By Marisa Moore, MBA, RDN, LDN
Link to recipe
Brain-protective ingredients
Leafy greens vegetables, like collard greens, are loaded with key nutrients like folate, vitamin E, and carotenoids that are associated with a lower risk of dementia.
Olive oil, rich in anti-inflammatory nutrients like healthy fats, vitamin E, vitamin K, and antioxidants, some of which can cross the blood-brain barrier.
Marisa Moore, MBA, RDN, LDN, is a culinary nutrition and media expert with extensive experience in the field of nutrition and wellness. To learn more about Marisa and work with her, visit her www.marisamoore.com. For more delicious, plant-inspired recipes, visit her website and grab a copy of her cookbook The Plant Love Kitchen!
Chocolate Raspberry Chia Pudding by Jamie Mok, MS, RD, RYT
Ingredients
Chia pudding
1/4 cup chia seeds
1 cup milk
2 tbsp cacao powder
1 tbsp maple syrup
1/2 tsp vanilla extract
Raspberry Jam
2 cup frozen raspberries
2 tbsp chia seeds
2 tbsp orange juice
1 tbsp maple syrup (optional)
Instructions
1. Make chocolate chia seed pudding by pouring chia seeds into a medium bowl and whisking in milk, cacao powder, maple syrup and vanilla extract. Cover and store in the refrigerator overnight or at least a few hours.
2. Make raspberry jam by combining frozen raspberries, chia seeds and orange juice into a small pot, stir and simmer on low-medium heat for 5-7 min, then sit to cool.
3. Once chia pudding has set, layer chia pudding and jam in a container, and top with fresh or frozen raspberries, chocolate chips or cacao nibs.
Makes 2 servings.
Blood sugar-friendly ingredients
Chia seeds, an excellent source of fiber, which improves glycemic control, promotes satiety, and supports weight loss efforts, and omega 3 fatty acids in the form of ALA (alpha-linoleic acid) which offer anti-inflammatory properties.
Raspberries, a relatively low-calorie, low-carb, nutrient-dense fruit that is high in fiber and vitamin C, a powerful antioxidant.