Healthy eating one meal at a time

There is no better time to improve your eating habits than during March, National Nutrition Month. Created by the American Dietetic Association (ADA) in 1973, the aim of National Nutrition Month is to educate the public about developing healthy eating and exercise practices.

The ADA encourages people to eat healthy foods from every food group, providing the body with the balanced nutrition it needs. It also recommends choosing foods that are packed with vitamins, minerals, and fiber, but are low in calories.

Healthy eating is important, says Joan Salge Blake, a Sargent College clinical assistant professor of nutrition, because the mantra “you are what you eat” really is true. 

“A plant-based diet, coupled with some lean dairy and protein foods and some heart-healthy vegetable oils, can help fight chronic diseases such as heart disease, obesity, and stroke,” says Salge Blake, an ADA member and a current board member of the Massachusetts Dietetic Association. “Filling your plate with an abundance of glorious whole grains, naturally sweet fruit, and colorful vegetables can help you fight these diseases with a knife and fork.”

Salge Blake is the author of Eat Right the E.A.S.Y. Way and is currently working on a college-level nutrition textbook titled Nutrition and You. For more health and weight loss tips and dozens of nutritious recipes, visit her Web site.

Here’s a peek at some of the delicious and healthy recipes you will find.

Roasted Acorn Squash and Sweet Potato Soup

Nutrition per one-cup serving
Calories: 204
Fat: 1.5 grams
Saturated Fat: less than .5 grams
Sodium: 160 milligrams
Fiber: 1.5 grams

Ingredients:

2 large onions, peeled and quartered
2 large apples with skin, cored and quartered
1 large sweet potato, peeled and cut into chunks
1 acorn squash, peeled, halved, seeds removed
2 tablespoons honey
2 ten-ounce cans reduced-sodium chicken broth
2 cups water
2 tablespoons curry

Instructions:

Preheat oven to 400 degrees F. Spray shallow pan with vegetable oil spray. Place vegetables on pan. Drizzle with honey. Roast for 40 to 45 minutes. When vegetables are tender, puree a small amount along with the pan drippings and some of the broth in a blender or food processor. Scoop pureed vegetables into a large pot. Continue in small batches until all of the roasted vegetables are pureed. Add the remaining broth, water, and curry to pot. Blend and simmer for 20 minutes. You may want to add more water if soup is too thick. Serve immediately.

Makes eight cups.

Grilled Vegetable Pizza

Nutrition per slice
Calories: 243
Fat: 6 grams
Saturated Fat: 1.5 grams
Cholesterol: 0 milligrams
Sodium: 473 milligrams
Fiber: 2 grams

Ingredients:

1 large red pepper, sliced into one-inch slices
2 cups raw broccoli florets
1 raw onion, sliced
8 ounces sliced portobello mushrooms
6 tablespoons light sweet Vidalia onion salad dressing or light creamy Italian salad dressing
1/3 cup tomato sauce or spaghetti sauce
1 cup shredded part-skim mozzarella cheese
4 tablespoons fresh shredded Parmesan cheese
1 Italian-style flatbread pizza crust

Instructions:

Preheat oven to 425 degrees F. Place shell on baking sheet and set aside. Brush vegetables with salad dressing and grill, broil, or stir-fry until tender. Remove veggies from grill and place on clean plate or dish. Spread spaghetti sauce evenly over pizza crust. Sprinkle with mozzarella cheese. Top with grilled vegetables and then Parmesan cheese. Bake for 10 to 12 minutes or until pizza is hot and bubbly.

Makes eight large slices.

Ziti with Chicken and Broccoli in a Creamy Sauce

Nutrition per one-cup serving
Calories: 180
Fat: 3.5 grams
Saturated Fat: 1.5 grams
Cholesterol: 18 milligrams
Sodium: 198 milligrams

Ingredients:

4 cloves garlic, minced
1 teaspoon olive oil
8 ounces chicken tenders, cut into bite-size pieces
8 ounces ziti
2 pounds broccoli florets, washed
3/4 cup chicken broth
1 tablespoon flour
1/2 cup low-fat evaporated milk
1/2 cup grated parmesan cheese

Instructions:

In a nonstick fry pan, sauté garlic in oil for 2 minutes. Add chicken and sauté for 2 to 3 minutes or until chicken is brown. Add 1/4 cup broth to pan. Cover and simmer chicken on low heat for 2 to 3 minutes, until chicken is tender and thoroughly cooked. Set aside. In large pot, cook ziti for 6 minutes in 4 cups of boiling water. Add broccoli and continue cooking for 4 minutes. Drain in colander. Spoon pasta and broccoli back into large pot. With a slotted spoon, remove chicken pieces from fry pan and add to pasta. Over low heat, add flour to fry pan. Using a wire whisk, blend flour into liquid. Slowly add milk and remaining broth, stirring constantly to avoid lumps. Heat until bubbly and thickened. Remove pan from heat and stir in parmesan cheese to blend. Pour sauce over pasta mixture and toss until thoroughly coated.

Makes about 10 cups.