National Nutrition Month Recap
This year, National Nutrition Month was filled with engaging events, insightful articles, team collaborations and even a bit of friendly competition through bingo cards. Here’s a recap of all the exciting activities that took place this month to celebrate nutrition and wellness.
Articles
Several insightful articles were shared to promote healthier eating habits and deeper understanding of nutrition. These articles offer valuable guidance on how to cultivate sustainable and balanced eating practices.
Beginning a Mindful Eating Practice
Celebrate National Nutrition Month with Foods of the World
Nutrition Month: Sustainability and Our Food System
Engaging Events and Workshops
The Whole U hosted Dr. Anne-Marie Gloster for an informative webinar on the history of the kitchen and breakout sessions to brainstorm how to make the most of your grocery budget while creating delicious artful meals.
Lettuce Talk Savings in the Kitchen – Event recording
PDF of group ideas and discussions
Chef Eliot shared essential techniques of pan-searing and grilling proteins. This event highlighted the importance of using the correct tools and temperature while cooking specific types of proteins.
Protein cooking with Chef Eliot – Event Recording
Team Channel Discussions
The Whole U recently launched a new Teams channel called The Whole U Community, designed to provide a space where individuals can connect, share wellness tips and stay updated on the latest events and articles hosted by The Whole U. Join The Whole U Community channel!
Below are some of the highlights of the recipe sharing that occurred throughout National Nutrition Month.
Loaded Veggie Chilla (Recipe)
1 1/2 tbsp besan (gram or chickpea flour)
1 1/2 tbsp rice flour
1 tsp red chili powder
1/4 tsp turmeric powder
1 tsp salt , to taste
1/2 tsp garam masala
1 tsp fennel seeds (saunf) , coarsely ground
1/2 tsp carom seeds (ajwain) , coarsely ground
1 tbsp lemon juice
1/4 tsp baking soda , or 1 tsp eno fruit salt
1 1/2 cup shredded vegetables & mixed greens
Spicy Garlic Tofu (Recipe)
16 oz (450 g) firm tofu, pressed
2 Tbsp (16 g) cornstarch
1 Tbsp (15 mL) vegetable oil
½ tsp salt
¼ tsp ground black pepper
2 Tbsp (30 mL) maple syrup
1 Tbsp (18 g) gochujang chili paste†
1 Tbsp (15 mL) sodium-reduced soy sauce
1 Tbsp (15 mL) rice vinegar
2 Tbsp (30 mL) vegetable oil
5 garlic cloves, minced
1 medium shallot, diced
2 red hot chili peppers, thinly sliced
2 stalks green onion, thinly sliced
Vegetarian Tortilla Soup (Recipe)
1 yellow onion
1 green bell pepper
4 medium garlic cloves2
15-ounce cans black beans
2 tablespoons extra-virgin olive oil, plus more for brushing
2 teaspoons dried oregano
1 teaspoon ground cumin
1 28-ounce can crushed fire roasted tomatoes
15-ounce can corn (or 1 ½ cups frozen)
1 ½ tablespoons adobo sauce (from 1 can chipotle peppers in adobo sauce)
1 quart (4 cups) vegetable broth
1 teaspoon kosher salt, plus more for sprinkling
1 lime, cut into wedges for garnish
1 handful cilantro, for garnish
High Protein Creamy Beef Pasta (Recipe)
10 oz (300 g) chickpea flour pasta, or any high-protein pasta
1 tablespoon olive oil
1 medium onion, finely diced
1 medium green bell pepper, finely diced
1 pound (450 g) lean ground beef
4 garlic cloves, crushed1 tablespoon dried oregano
1 teaspoon paprika
½ teaspoon salt
¼ teaspoon ground black pepper
2 tablespoons tomato paste
1 cup (250 g) tomato sauce, passata
½ cup (125 g) light cream cheese
½ cup (125 g) light sour cream
6-8 fresh basil leave
Baked Turkey Meatballs (Recipe)
1lb ground turkey
1 1/2 Tbsp Starseed Kitchen 11 Magic Herbs & Spices
1–2 celery sticks, small diced
1/4 red bell pepper, small diced
1–2 Tbsp chopped Italian parsley
1 garlic clove, minced
Registered Dietitian, Anne Sears took some time to answer any questions related to nutrition. A few of the questions are listed below, if you would like to see the rest of the Q & A please join The Whole U Community!
Q – What are some low sodium snack ideas?
A – Greek yogurt with 1/4 cup unsalted nuts / granola or cereal of choice / fruit of choice and Roasted Chickpeas
Q – Considering switching from a balanced diet to more of a low carb, keto-esque diet. Any thoughts or recs there?
A – Keto-esque diets can be quite restricting and stressful to maintain. A balanced diet may be easier to keep up in the long term. However if proceeding, I’d encourage you to select lean proteins (plant based options, 97% fat ground beef or turkey vs 80/20 beef, etc., skinless poultry, etc.) and caution against completely cutting out carbs. They are the body and brains source of fuel! Instead, pick higher fiber carbs like potatoes, beans/lentils, oats, whole wheat bread, rice/brown rice/ pastas, berries, apples, pears, etc. Might be worth checking Google for “The Plate Method” to see if you’re current balanced diet is similar or if there is a way to adjust your portions to include small serving of carbs, lean proteins and fiber-rich veg.
Q – When I was younger, I learned that coconut fat was bad for you. Now it’s all the rage to use coconut oil. I still use olive oil but add some canola for high heat. Is that wrong? What is the truth about oils?
A – Coconut oil is a saturated fat (along with butter, bacon grease, etc.), would not recommend this to use in daily cooking. Instead use unsaturated (heart healthy) choices; olive, avocado, canola, rapeseed, sunflower. Fats are high in calories, if that is a concern for you try to measure 1 tablespoon to see if that is adequate for what you’re cooking or use something like a spray bottle or canola oil spray.
Q – What are some healthy yet quick breakfast options? Is it necessary to have breakfast or is it best to just eat at lunch so you’re not grabbing that pastry?
A – Not 100% necessary to eat breakfast, but may be a good idea if you find yourself losing steam before lunch (and reaching for that pastry). I’d rec including a protein source and carb to start.
-Oatmeal with protein powder / or protein shake for the liquid + fruit
-Greek yogurt (look for 15-20g per serving) with granola and fruit
-Could swap cottage cheese for the above.
-3 boiled eggs (eggs aren’t that high in protein, only 6g / egg). or egg bites
-Protein bar and fruit
-PB and J with hemp seeds added
-frozen waffle sandwich with PB and Greek yogurt mixed together
Bingo Cards
This year participants participated in the National Nutrition Month Bingo Challenge! This bingo board challenged people to explore new foods, engage in mindful eating and connect with others through food.
