A colorful and refreshing citrus quinoa salad to celebrate NNM.
March is National Nutrition Month® an annual nutrition education campaign created by The Academy of Nutrition and Dietetics. Since each one of us holds the power to make healthier food choices, this year’s NNM theme encourages you to “Put Your Best Fork Forward”. Your best bet to improving your health is to make small and manageable changes. Here are 5 ideas to get started. Plus a look back at last year.
Citrus Quinoa Salad Inspired by 5 Healthy Tips
Season with Herbs and Citrus
Bottled sauce and dressing can be high in sugar and fat → Use fresh/dried herbs and citrus fruits to add flavor to a dish.
Have an Extra Serving of Vegetables
Adding vegetables to your plate doesn’t have to be boring. Get creative by adding different colors, shapes and textures. Think of it as a fun challenge to creating a colorful plate.
Waste Less & Re-purpose Leftovers
Batch cooking isn’t only for meal planning at the start of the week. Make an extra batch of food and practice “Cook once eat twice.” This can be used to have a complete meal ready to go for the next day. More simply, think of the oven like a dishwasher—running it when it’s full. If the oven is already on because you’re cooking dinner for Wednesday night, can a food for Thursday night be added too? That butternut squash was leftover from the night before.
Have a Weekly Plant Based Meal
Meatless isn’t only for Mondays. Fit in a plant based meal when it works for you. Meal plan around a plant based protein — legumes, tofu, edamame, quinoa, nuts, seeds—at least once a week for heart and health benefits. Need to start small, focus on snacking more on these plant based foods.
Keep a Well Stocked Pantry
When shopping, include produce and proteins that aren’t perishable. For example: Spinach, edamame and nuts keep well in the freezer. While onions, potatoes and winter squashes should be stored in a cool, dark spot. Store dried seeds and grains in airtight containers in your pantry.
- 1¾-2 cups quinoa,
- 1 tablespoon olive oil
- 3 tablespoons freshly squeezed orange juice
- 1 tablespoon lemon juice
- 2 cups thinly cut romaine lettuce (~8 leaves)
- 1 tablespoon minced red onion
- ½ cup cooked butternut squash,
- small dice
- ¼ cup shelled edamame
- 1 tablespoon minced olives, optional
- Place quinoa in a large bowl. Stir in oil, fresh orange and lemon juice.
- Add the remaining vegetables. Mix together to combine