Contributed by Area Agency on Aging 1B, Karen Jackson- Holzhauer, RD & Justine Yaldo- Wayne State University, Dietetic Intern
2014 National Nutrition Month is celebrating “Enjoy the Taste of Eating Right”! The theme puts local foods and the diversity that Southeast Michigan has to offer at the center of the plate. Drawing from a variety of foods and cultural traditions, the rich heritage of Metro Detroit is reflected in our restaurants, farmers markets, local gardens, neighborhoods and senior centers. Family elders play a leading role in cultivating food traditions and creating food memories with familiar flavored dishes and family recipes passed down by each generation to the next. These recipes originate from the Metropolitan Detroit area family’s ancestral ties which have circulated the globe. This year we are celebrating healthy food traditions with dishes prepared using locally grown vegetables. NNM also coincides with spring’s first crops of asparagus, beets, broccoli, wild mushrooms, cabbage, and also carrots that are still available from winter storage.
The diversity in our meals also plays a role in getting a balanced and nutrient rich diet. Incorporating different spices and herbs along with recipes featuring local foods makes National Nutrition Month a memorable family affair. It is important to remember that getting plenty of fluids and incorporating physical activity into your daily routine is important part of healthy aging.
This recipe is adapted from the Michigan Bean commission “Well-Red Bean & Green Salad“ and uses a base of brown rice, red and green vegetables, dried fruit, and fresh herbs with healthy oils. This is designed to increase the flavor profile of familiar ingredients like beets and red beans in combination with rice and broccoli to target essential nutrients for healthy aging. This includes the excellent sources of fiber in the main ingredients and high quality protein and potassium found in the dried beans. This unique vegetable combination contains cancer fighting antioxidants as well as anti-inflammatory components which are also good for heart health.
Healthy Snacks for Seniors
* Pre-cut Veggies * Natural Granola Fresh Fruit * Nuts * Cheese * Dried Fruit * High Fiber Cereal* Green Salads * Greek Yogurt * Peppers
Remember to always Eat in COLOR!
Grocery Shopping Tips for One or Two
- Don’t shop when you are hungry.
- Buy seasonings that can be used in multiple recipes.
- Plan out a weekly menu and bring a list when grocery shopping.
- Rethink your shopping list and buy in small sizes as needed to keep foods fresh and avoid a spoilage or waste.
- Clip coupons and toss them in an envelope that is convenient when shopping.
- Check out senior discount days.
- Take the time to read the Nutrition Food Labels on products before you buy.
- Find out when the store restocks its fresh produce.
- Shop the parameter of the store for fresh foods and avoid the grab and go and impulse items at the ends of each aisle.
- Eat before you go to the store.
Well-Red Bean & Green Salad
Salad
30-ounce cooked Dark Red Kidney Beans,
1 cup long-grain brown rice, uncooked
1 cup fresh broccoli, florets cut, stems sliced, and blanched
or 1/2 pound asparagus, chopped grilled
1/2 pound mushrooms, sliced thin (about 2-1/2 cups)
4 to 6 scallions, sliced
Dressing
1/4 cup olive oil
2 tablespoons lemon juice
3 tablespoons vinegar
2 cloves garlic, minced
3/4 teaspoon tarragon
1/2 teaspoon salt
1/2 teaspoon black pepper
Garnish
Spring Greens for serving
Michigan dried cherries
Diced beets
PREPARATION
Cook rice. In a large bowl, combine all salad ingredients, including the cooked rice. In a jar, combine all dressing ingredients. Cover the jar, shake well, and pour dressing over the salad mixture. Toss salad to mix thoroughly. Refrigerate salad until serving time. On a large platter, serve salad on a bed of mixed spring salad greens and garnish with Beets and Cherries.
NUTRITIONAL INFORMATION (per serving)
Servings per recipe: 6
Serving size: 1-1/4 cups
Calories: 273
Carbohydrates: 37g
Fat: 10g
Cholesterol: 0mg
Protein: 10g
Fiber: 8g
Sodium: 120mg (320mg if using canned beans)
Adapted from The Michigan Bean Commission.
Ann Arbor Meals on Wheels 