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.
- 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.
- Choose whole grains to feel full longer. Whole-grain pasta, brown rice, whole-wheat bread, and oatmeal will provide key nutrients.
- Eat seafood twice a week! Seafood contains a range of nutrients, including omega-3 fats that are good for your heart.
- 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.
- 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! Porcupine Sliders2015-03-23 13:11:30Write a reviewIngredients
- 1/8 cup Brown rice, long-grain, regular, dry
- 1 tsp Canola oil
- 1 ½ Tbsp Fresh onion, peeled, diced
- ¼ cup Fresh celery, diced
- 1 ½ tsp Fresh garlic, minced
- 1 lb Raw ground turkey, lean
- 1 Egg, beaten
- 5 Tbsp Dried cranberries, chopped
- ¾ cup Fresh baby spinach, chopped
- 1 tsp Worcestershire sauce
- ½ tsp Salt
- ½ tsp Ground black pepper
- 1 dash Ground white pepper 6 (1 oz each)
- Mini whole-wheat rolls (small dinner roll size)
- Preheat oven to 350 °F.
- 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.
- 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.
- 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.
- Line a large baking sheet with parchment paper and lightly coat with nonstick cooking spray. Place patties evenly spaced on baking sheet.
- 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.
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- May be served with onion, lettuce, tomatoes, ketchup, and mustard.
- 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.
- This nutritious recipe and more can be found at http://www.whatscooking.fns.usda.gov/.