March is National Nutrition Month®, an annual campaign by the Academy of Nutrition and Dietetics. The theme for 2021 is "Personalize Your Plate," acknowledging that there is no "one-size-fits-all" approach for optimal health and well-being.
What better way to celebrate National Nutrition Month® than exploring nutritious foods from cultures around the world? This month I'm sharing just a few ways to personalize your plate while expanding your taste buds!
Personalize Your Plate & Expand Your Palate
Our plates are often reflections of the unique backgrounds and goals representing who we are, wherever we are. The way we personalize our plates may differ, but choosing a variety of nutritious foods is universal. Fruits, vegetables, grains, protein, and dairy come in many shapes, sizes, and colors. Combining these groups can help personalize a plate that represents who you are. I hope you enjoy this inspiration from cultures around the world!
Asian Indian Cuisine
Besan Cheela: savory pancakes made with chickpea flour and vegetables with extra tomatoes and spinach on the side, and a cooked egg
Rajma: kidney beans in onion, tomato sauce, and spices with brown rice, green leafy vegetables of your choice
Laal Maas: lamb served in a hot garlic sauce over brown rice and vegetable raita (yogurt dip), and a non-starchy vegetable like cauliflower
Cashews, almonds, or other nuts with dried fruit (or Lassi: yogurt blended with fruit, herbs, or spices)
Congee: Rice porridge, often served with fish, chicken, peanuts, or egg, with soy milk and an orange
Da Pan Ji: chicken stew with potatoes, ginger, and garlic made with bell peppers and carrots, served over whole-grain noodles
Wonton Soup with water spinach and lotus root, and a persimmon
Sweet red bean soup
Arroz Caldo: Chicken and rice porridge with ginger and garlic, with a boiled egg, sautéed leafy greens, and fruit
Chicken Adobo: Chicken marinated in soy sauce and vinegar, served with brown rice, cucumber relish, and sautéed eggplant
Paksiw na Isda: stewed fish and vegetables, served over brown rice with a side of pineapple
Boiled yams and a glass of milk or soy milk or fresh fruit and yogurt?
Latin American Cuisine
Scrambled egg with tomato, onion, and peppers in a corn tortilla or arepa with cheese
Fish tacos with avocados and salsa, sautéed chard and pineapple
Arroz con Pollo: seasoned chicken and rice with a side of peppers, tomatoes, and chayote squash
Raw vegetables dipped in guacamole
Middle Eastern Cuisine
Zaatar mixed with a little olive oil and spread on a whole wheat pita bread, then topped with tomato slices, olives, cucumber, and mint
Mahshi (stuffed zucchini) and Fattoush (lettuce, fresh parsley, diced tomato, radish, cucumber, and onion in sumac dressing)
Chicken breast roasted in the oven with potato slices, lemon juice, garlic, and olive oil
"During National Nutrition Month®, help the Academy achieve its vision of a world where all people thrive through the transformative power of food and nutrition." - Academy of Nutrition and Dietetics
About SO Nutrition
Stephanie Leipprandt Ouellette, MBA, RDN, LD
Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management.
Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.