The 2014 National Nutrition Month theme is “Enjoy the Taste of Eating Right.” What better way to enjoy the taste of your food than to focus on exploring the principles of mindful eating and experimenting with new foods/recipes? Make it a goal this month to try at least 1 new food or 1 new recipe per week. Try to focus on tasting & enjoying your food and eating slowly. I often give my clients the “homework” assignment or challenge to really taste the first 3 bites of everything you eat. This can be a difficult task, so even if you do it 30% of the time you eat, it’s a great start.
Remember to keep meal planning practical and simple. Cooking & eating healthy does not have to mean hours upon hours of slaving in the kitchen. Schedule cooking/shopping on your least busy days, search for crock pot recipes, and plan for leftovers so you do less cooking/meal prep when you are busiest.
One delicious way to experiment with flavor is by adding herbs & spices to your usual dishes. Click here for 30 simple ways to add spices to your diet.
Check out a variety of recipes posted on the Academy of Nutrition and Dietetics website, and don’t be afraid to try something new!
Kristine Van Workum, RD, CSSD, LDN
LifeShape Registered Dietitian & Owner of Brevard Nutrition (www.brevardnutrition.com)
Oven Roasted Asparagus
- 1 1/4 pounds asparagus, with tough ends broken off
- 2 tablespoons olive oil
- Pepper, to taste
- 1/3 cup low-fat plain yogurt
- 1/3 cup reduced-fat mayonnaise
- 2 tablespoons minced fresh tarragon or 2 teaspoons dried tarragon
- 1 tablespoon minced shallots
- 1 small garlic, minced
- 2 teaspoons orange zest
- 1 teaspoon Dijon mustard
- 1/4 cup fresh orange juice
- Tarragon sprigs, for garnish (optional)
- Preheat the oven to 425°F
- Arrange the asparagus stalks in a single layer on an oven-proof baking dish. Drizzle olive oil over asparagus. Roast in the oven for 12 to 15 minutes until asparagus begins to brown, yet has cooked only until fork tender. When cooked, season to taste with pepper.
- Meanwhile, make aioli by combining yogurt, mayonnaise, tarragon, shallots, garlic, orange zest and mustard in a small bowl. Mix in orange juice. Whisk to blend well. Season to taste.
- Arrange the roasted asparagus spears on a serving dish. Spoon aioli over the top. Garnish with tarragon sprigs. Serve immediately.
Makes 4 servings; Per serving: 190 calories; 14 g total fat (2 g sat fat); 10 mg cholesterol; 14 g carbohydrates; 4 g protein; 3 g fiber; 180 mg sodium