Rising to the Occasion:
Tips for Seasoning Your Meals with Soul
with Karen Mitchell-Wilcher

Let’s All March to a New Beat

After battling the weather that has blown across most of the country in the last month or so, March, National Nutrition Month is a great time to get serious about making wiser food choices, scaling back on serving sizes, and focusing on some of the foods I have on my good and plenty list. They are good for you and in most cases, you can have plenty or at least a second helping without feeling guilty. My top picks for this list include sweet potatoes, asparagus, collard greens, almonds, and walnuts.

Sweet potatoes are one of my favorites. They are versatile and can be used in a myriad of recipes for soups, salads, breads, vegetables, and desserts. They are high in nutrients including vitamins A, and C, and are an excellent source of fiber. I use them in a nontraditional way in Sweet Potato Salad*. This salad is a healthy alternative to fries and is a nice accompaniment to grilled meats and poultry.

Asparagus are starting to appear in produce sections as special value items during the weeks leading up to the Easter holidays. The spears are fat and cholesterol free, low in sodium, and an excellent source of folic acid, which stimulates growth and healthy cell formation. The slender spears are easy to cook. My children love them. I cook them in a variety of ways sometimes by sautéing or stir-frying with a little olive oil, minced garlic and grated lemon rind. Lately their favorite version is Roasted Aspargus with Balsamic Vinegar*.

Almonds and walnuts are two power-packed choices that make a terrific snack. Keep in mind that a snack of nuts is a tablespoon or two. The nuts are antioxidants, high in fatty acids, and vitamin E. You can maximize the flavor of nuts by toasting them 5 to 10 minutes in a 350º oven. I sprinkle a few crisp nuts into fruit salads, over vegetables, or toast a batch, and seal portions in zip-top plastic snack bags for a grab and go snack. We buy nuts in bulk, (my husband is really into the warehouse club scene) and store in the freezer. This ensures us to have enough walnuts to make Banana-Nut Bread* for a lazy weekend brunch.

I’ve included some of the foods I rely on to help jumpstart my seasonal slim-down regime. The additions of these good for you foods are easy to incorporate into family meals and they’re flavorful enough that the kids are willing to try them out in place of fast food selections. I’m sure you’ll agree dishes are easy additions for your menu lineup as you march to a new beat this month of healthier eating.