A Recipe for Encouraging Students to Get More Nutrients

Get More Nutrients
March is National Nutrition Month and a great time to help students focus on ways to get all the nutrients they need. According to the USDA’s MyPlate, fruits, vegetables, grains, diary, and protein should be a part of every meal we eat. Eating foods from all 5 food groups helps to maintain a healthy weight, provides energy, prevents disease, and can be a great mood booster. Share these tips with students to help them start making health-smart choices about the foods they eat.

  1. Eat a rainbow of fruits and vegetables! In addition to eating from all the food groups, we can ensure we are getting all of the nutrients we need by eating a variety of colors of fruits and vegetables.
  2. Choose whole grains to feel full longer. Whole-grain pasta, brown rice, whole-wheat bread, and oatmeal will provide key nutrients.
  3. Eat seafood twice a week! Seafood contains a range of nutrients, including omega-3 fats that are good for your heart.
  4. Low-fat milk, cheeses, and yogurts ensure we get the vitamin D and calcium we need. Choosing the right dairy foods along with regular exercise, such as dancing, swimming, or gymnastics will help to build strong bones and teeth.
  5. Try one new food each week. If you don’t like something don’t give up. It can sometimes take up to 12 times before you like a new food. Try this recipe that puts a nutritious spin on an old favorite – burgers!
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    Ingredients
    1. Ingredients
    2. 1/8 cup Brown rice, long-grain, regular, dry
    3. 1 tsp Canola oil
    4. 1 ½ Tbsp Fresh onion, peeled, diced
    5. ¼ cup Fresh celery, diced
    6. 1 ½ tsp Fresh garlic, minced
    7. 1 lb Raw ground turkey, lean
    8. 1 Egg, beaten
    9. 5 Tbsp Dried cranberries, chopped
    10. ¾ cup Fresh baby spinach, chopped
    11. 1 tsp Worcestershire sauce
    12. ½ tsp Salt
    13. ½ tsp Ground black pepper
    14. 1 dash Ground white pepper 6 (1 oz each)
    15. Mini whole-wheat rolls (small dinner roll size)
    Directions
    1. Preheat oven to 350 °F.
    2. Combine brown rice and ½ cup water in a small pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Cover and refrigerate until completely cooled. A rice cooker may be used with the same quantity of brown rice and water.
    3. Heat canola oil in a small skillet. Add onions, celery, and garlic. Cook over medium heat for 5 minutes or until tender. Remove from heat. Cover and refrigerate until completely cooled.
    4. In a medium mixing bowl, combine turkey, egg, cranberries, spinach, Worcestershire sauce, salt, peppers, brown rice, and sautéed vegetables. Mix well. Shape into 6 patties.
    5. Line a large baking sheet with parchment paper and lightly coat with nonstick cooking spray. Place patties evenly spaced on baking sheet.
    6. Bake uncovered for 20-25 minutes at 350 °F to an internal temperature of 165 °F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Do not overcook. Remove from oven and serve on a mini whole-wheat roll. Serve immediately.
    Notes
    1. May be served with onion, lettuce, tomatoes, ketchup, and mustard.
    2. Nutrients Per Serving: Calories 247, Protein 16 g, Carbohydrate 26 g, Dietary Fiber 3 g, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 85 mg, Vitamin A 540 IU (41 RAE), Vitamin C 2 mg, Iron 2 mg, Calcium 65 mg, Sodium 366 mg.
    3. This nutritious recipe and more can be found at http://www.whatscooking.fns.usda.gov/.
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