March: What's Up With Food & Nutrition?

March is National Nutrition Month!
This year's theme is: Fuel for the Future!
Eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. A Registered Dietitian Nutritionist can help you create healthy habits that are sustainable and celebrate your unique needs. For more information, go to: www.eatright.org/national-nutrition-month-2023

March Harvest of the Month:
Maple Syrup and Local Grains
Maple syrup is a versatile natural sweetener that can be used in various recipes from glazed ham and roasted vegetables to maple granola and maple walnut ice cream. So many delicious things to make from breakfast to dinner. We're right in the middle of this year's sugaring season where there is an abundant supply of NY maple syrup. Get out and support your local maple farms and in a couple of weeks visit a farm for the NY Maple Weekends.

Here are some nutritious and delicious recipes:

Roasted Brussels Sprouts and Butternut Salad Recipe

Using butternut squash, brussels sprouts, bacon, and maple syrup, try out this recipe that is so easy it can all be roasted and prepared on one pan! 

Maple Granola

Yield: 5 cups

Ingredients:

• 4 1⁄2 cups old fashioned oats
• 1⁄4 cup raisins 
• 1⁄4 cup dried apple slices 
• 2 Tbsp. flaxseed 
• 2 tsp. ground cinnamon
• 1⁄2 cup vegetable oil 
• 1⁄2 cup maple syrup 

Directions:

1. Preheat oven to 350°F. 
2. Combine all dry ingredients, except dried fruit, and stir until everything is well distributed. Add oil first and then liquid sweetener, and stir until well combined. 
3. Pour out onto a large rimmed cookie sheet and place in oven. Bake for a total of about 20 minutes, stirring every five minutes. 
4. Granola is done when it is browned and crispy. Remove from the oven. Mix in dried fruit.

Recipe provided by the Vermont Harvest of the Month Program. View/Print Recipe

Maple Balsamic Vinaigrette

Yield: 1 cups 

Ingredients:

• ⅔ cup extra virgin olive oil
• ⅓ cup good-quality aged balsamic vinegar
• 2 tablespoons pure maple syrup
• 1 clove garlic, smashed
• ½ teaspoon Kosher salt
• ½ teaspoon ground black pepper
• 1 teaspoon fresh thyme, finely chopped
• 1 teaspoon fresh rosemary, finely chopped

Directions:

Add the olive oil, balsamic vinegar, maple syrup, garlic, Kosher salt and ground black pepper to a high-speed blender or food processor. Blend until the vinaigrette is emulsified & creamy. Transfer to a jar or airtight container, then add in the fresh herbs. Shake or stir to combine. Store in the refrigerator for up to 1 week. 

Recipe provided by Plays Well With Butter. View/Print Recipe

Celebrating St. Patrick's Day?
Try some of these recipes!

Corned Beef and Cabbage

Serving: 6 cups 

Ingredients:

• 3 lbs. corned beef brisket w/spice packet
• 2 Tbsps. pickling spice
• Water (enough to cover)
• 1 onion, quartered
• 6 medium potatoes, halved
• 6 large carrots, peeled and chunked
• 1 head green cabbage, cut in wedges
• Salt and Pepper to taste

Directions:

1. In a pot, cover brisket with water, add spice packet, pickling spice, and onion. Cover and simmer for 2-2 1/2 hours until tender. Do not boil.
2. Add potatoes and carrots. Cover and simmer 30 minutes.
3. Add cabbage. Cover and simmer 15 minutes.
4. Remove brisket and veggies. Slice brisket against the grain.
5. Can serve meat with a tangy sauce, like mustard or horseradish.

Recipe provided by Small Town Woman. View/Print Recipe Card

Mo’s Irish Soda Bread

Ingredients:

• 4 cups whole grain white flour, such as Ultragrain OR 2 cups whole wheat flour and 2 cups all-purpose flour 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1⁄4 cup butter (4 tablespoons)
• 1 1⁄4 cups raisins or 1 1⁄4 cups currants
• 1 Tablespoon caraway seeds (optional)
• 1 3/4 cups low-fat buttermilk
• 1 Tablespoon honey

Directions:

1. Preheat to 375°F. In a bowl, combine flour, baking powder, soda, and salt.
2. Cut in butter until it reaches a coarse meal consistency. Start with two knives, then finished with your hands.
3. Add raisins.
4. Combine liquids separately. Add liquids to dry ingredients.
5. Use your hands to mix the dough to keep it light and airy. Mix and knead gently right in the bowl until a soft dough forms and it is smooth (about 3 minutes).
6. Shape the dough into two balls and place them on a greased baking sheet. Flatten each to about 1 1/2” thick in the center and cut an X about 1/4" deep in the top of each loaf.
7. Bake for 35 minutes. Makes 2 loaves, or about 16-24 servings.

*Tip: If you want plain soda bread you can leave out the raisins, caraway seeds, and honey.

Healthy Shamrock Shake

Ingredients:

• 2 cups fresh spinach, rinsed well
• 1 cup skim milk
• 1 cup fat free vanilla yogurt
• 1 frozen banana (remove peel before freezing) 3 mint leaves

Instructions:

1. Put spinach, skim milk, yogurt, and mint leaf in the blender. Blend until smooth.
2. Add frozen banana to blender, and blend unti smooth. Serve cold.

Nutrition Facts: 4 servings per container (serving size 802.), Calories 110, total fat Og, cholesterol 0 mg, sodium 65mg, total carbohydrate 17g, total sugars 15g, protein 9g 

Recipe provided by: foodhero.org

Shamrock shake recipe with the comparison to McDonald's 

can be found here from CCE Chenango: http://ccechenango.org/resources/healthy-shamrock-shake

Last updated March 2, 2023