Eat, Save, and Be Healthy

This year’s Nutrition Month theme is “Get Your Plate in Shape.”  That means making good nutrition choices which includes filling half your plate with fruits and vegetables.  Fruits and vegetables are relatively low in calories and are associated with the reduced risk of chronic disease.  As you grocery shop each week, try to choose one new fruit or vegetable to add to your list.  One that I have chosen this month is the mango.  It is one of the most popular fruits in the world. They are available year round and have a taste similar to a peach or pineapple. Mango is an excellent source of vitamin C and a good source of vitamin A. It also contains B vitamins and potassium.  Cut-up mango can be eaten raw, grilled, or blended to add flavor to any dish.  The recipe which follows can be made for a quick breakfast or an afternoon snack.

Fresh Mango Shake

Quick and easy to prepare, this recipe makes one serving.

Ingredients:

• 1 small mango (8 oz) quartered, pitted, and peeled
• 3/4 cup non-fat plain yogurt
• 1/3 cup orange juice
• 2 ice cubes

Combine all the ingredients in a blender until thick and smooth.

Nutritional Information per Serving:  Calories: 250, Carbohydrates: 58g, Total Fat: 1g, Cholesterol: 5mg, Dietary Fiber: 4g, Sodium: 105 mg, Protein: 9g

Source: http://apps.nccd.cdc.gov

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Ohio State University Extension.

Have you noticed the new MyPlate icon?  It replaced the Food Pyramid which we have become accustomed to seeing on food labels and nutrition education materials.  The new plate was released in June of this year and is pictured to the left.   Look for this icon as you continue to read food labels.  The MyPlate icon is divided into four wedges:

• fruits and vegetables (half of the plate),
• grains,
• proteins (meats, poultry, seafood, eggs, beans
  and peas, nuts and seeds).
• A circle icon adds dairy, such as a glass of
  skim milk or yogurt.

Try the following easy to make recipe as you help your family make healthy food choices.

Black Bean and Rice Salad

½ cup chopped onion

½ cup chopped green or red bell pepper

1 cup cooked and cooled brown rice

1 can (15 oz) black beans, drained and rinsed

Dressing:

¼ cup rice vinegar

½ teaspoon dry mustard powder

½ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon pepper

2 Tablespoons vegetable oil

In a mixing bowl, stir together onion, red or green pepper, rice and beans.

In a jar with a tight fitting lid, add vinegar, dry mustard, garlic powder, salt, pepper and vegetable oil.  Shake until dressing is evenly mixed.

Pour dressing over bean mixture and stir to mix evenly.
Chill for at least one hour.
Serve cold as a side dish or with tortilla chips.

Makes 3 cups.  Serving Size: 1 cup

Nutrition
Information:  290 Calories, 11 g. Fat, 10
g. Protein, 38 g. Carbohydrates, 10 g. Dietary Fiber, 830 mg. Sodium..  Excellent source of vitamins C and good source of iron.

Source:  http://www.montana.edu/nep/recipes.htm

Author:  Linnette Goard, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.