Celebrate a World of Flavors
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. The 2022 theme is “Celebrate a World of Flavors.” Celebrating flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity. We are all unique with different bodies, goals, backgrounds, and tastes!
Experiment with ingredients and dishes from other cultures. Think seasonally when it comes to ingredients, as well as the temperature of dishes. In hot weather, consider popular dishes from around the world that don’t require heating. Seasonal produce can also inspire your meals. Try different fruits and vegetables depending on what’s in season.
Here are some healthy recipes from Nourishing Plate and the American Institute for Cancer Research (AICR) with flavors from around the world!
Breakfast
Herbed Spanish Omelet (AICR) – a brunch favorite that packs protein, B-vitamins, and cancer-protective phytochemicals.
Eggs in Purgatory (Nourishing Plate) – a simple dish of eggs poached in a spicy lycopene-rich tomato sauce.
Mango Carrot Ginger Smoothie (AICR) – antioxidant-rich smoothie with a bite of spicy ginger.
Sugar-Free Date Nut Baked Oatmeal (Nourishing Plate) – try using Scottish oats in place of traditional, old-fashioned oats.
Lunch and Dinner
Cranberry Quinoa Tabbouleh Salad (Nourishing Plate) – a Middle Eastern-based salad with cucumber, parsley, and cranberries in place of traditional tomatoes and bulgur.
One Pot Veggie Dal (AICR) – a one-pot dish packed with aromatic spices, herbs, and vegetables.
Lentil Walnut Bolognese (AICR) – a hearty plant-based meal that swaps out a traditional meat-based sauce for a tomato, lentil, and walnut Bolognese sauce over spaghetti.
Tandoori Chicken Skewers with Mint Raita (AICR) – savory chicken skewers marinated in curry powder, Greek yogurt, and coconut milk. Curry powder is a unique combination of spices like turmeric and ginger, known for their anti-inflammatory properties.
Mexican Barley Stuffed Peppers (Nourishing Plate) – barley, black beans, corn, tomatoes, and spices stuffed into a bell pepper to make a complete meal or hearty side dish (each stuffed pepper half contains 10 grams of fiber!).
Cashew Stir Fry with Broccoli and Pork (AICR) – stir-frying is a quick and easy way to cook vegetables so they retain their vibrant color and healthy nutrients. Broccoli and other cruciferous vegetables contain compounds that may help decrease inflammation and cancer risk.
Snacks and Desserts
Anzac Cookies (AICR) – cookie bars inspired by Australia’s national biscuit, the ANZAC.
Chai Hot Chocolate (AICR) – rich cocoa combines with cinnamon, ginger, and cloves to form the perfect spiced drink for a cold day. Lab studies have shown that compounds in chocolate may have health-protective effects, such as lowering blood pressure and reducing inflammation.
Buffalo Hummus (Nourishing Plate) – high in protein and fiber with a little kick from the hot sauce!
Cannoli Cream with Strawberries and Pistachios (Nourishing Plate) – a healthier spin on traditional cannoli along with the bonus of fresh fruit.
Layered Nachos Grandes (AICR) – fresh salsa, protein-rich beans, and healthy fat from avocado form layers in this baked version of nachos.
Healthful eating options span the globe. Get out of a food rut and find new favorites by experimenting with ingredients and recipes from other cultures! Celebrate a World of Flavors together!
Forge is delighted to partner with Laura Rutledge, MA, RDN, CSO, a Registered Dietician Nutritionist who focuses on oncology nutrition for Cooking with Laura focuses on nutrition during and after cancer diagnosis and treatment. For more information and recipes from Laura check out Nourishing Plate. All images courtesy of Nourishing Plate. You can find additional blogs from Laura on Forge’s blog!