Add More Color to Your Plate

This salad recipe includes fiber and nutrient-rich ingredients. See www.ndsu.edu/agriculture/extension/recipes/rainbow-cabbage-salad to view a video on how to make it.

Rainbow Cabbage Salad

3 cups coleslaw mix
1/2 small head red cabbage, shredded
1 red bell pepper, diced
1 cup carrots, shredded
1 cup edamame, shelled
1/2 cup almonds, sliced or slivered
1/2 cup cilantro, chopped

Dressing
1/4 cup apple cider vinegar
2 tablespoons honey
2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
1 tablespoon fresh ginger, minced (or to taste)

DIRECTIONS

In a large bowl combine the coleslaw mix, cabbage, pepper, carrots, edamame, almonds and cilantro. Stir to combine. Add the dressing ingredients to a medium bowl and whisk until combined. Pour dressing on top of cabbage salad and toss to coat.

Makes 12 servings. Each serving has 90 calories, 4.5 grams (g) fat, 4 g protein, 10 g carbohydrate, 3 g fiber and 115 milligrams sodium.

Pulses and Complex Carbohydrates

By Jenna Rachey, program assistant 
Reviewed by Julie Garden-Robinson, food and nutrition specialist

Carbohydrates are an important energy source for the body, but not all carbohydrates are equal. Being mindful of your choices can allow you to enjoy carbohydrates without following a restrictive diet. Pulses, including chickpeas, lentils, dry peas and dry beans, are rich in complex carbohydrates and other nutrients that promote health. Even better, they’re delicious!     

Complex vs. simple carbohydrates 

Carbohydrates are often classified as “simple” or “complex” based on the number of sugar units they contain. Simple sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose) and contain only one or two sugar units. Dietary starch, fiber and oligosaccharides are complex carbohydrates, containing at least three sugar units. 

Added or refined sugars, such as those in sweetened cereals, are considered “empty calories” because they provide calories but minimal nutrition. However, simple sugars that occur naturally in foods such as fruit and milk also provide vitamins, minerals and other nutrients. Simple sugars are digested quickly and can cause a spike in blood glucose levels and energy, while complex carbohydrates are digested slower and can promote feelings of fullness and help regulate blood glucose and insulin levels. 

Sources of complex carbohydrates  

Most dietary carbohydrates should come from complex carbohydrates and naturally occurring sugars. Complex carbohydrates are present whole grains, vegetables and pulses, which include chickpeas, lentils, dry peas and dry beans. Pulses contain about 20 to 25 grams of complex carbohydrates per ½ cup cooked, and they are also high in protein, fiber, vitamins and minerals. 

Incorporating pulses into your diet 

There are many varieties of pulses to enjoy. For example, beans come in many varieties, but some of the most common include black, cranberry, fava, Great Northern, navy, pink, pinto and kidney beans. Lentils may be black, brown, green, French green or red, which may also be found in a split form. Most varieties of pulses can be used interchangeably in recipes.

Pulses are available canned, packed in water, in plastic bags, dried or in bulk. Canned pulses should be rinsed before use to reduce the sodium content, and dried pulses must be cooked before eating and before using in some recipes. Instead of preparing a potato-based side dish that is high in simple carbohydrates, try preparing a bean dip, hummus or Barbecue Baked Lentils. They can also be served as a main dish, in salads and soups, or even as a dessert! Explore more ways to enjoy pulse crops at NDSU Extension.

References 

MayoClinic.org – Carbohydrates: How Carbs Fit Into a Healthy Diet

***Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a professor and food and nutrition specialist with NDSU Extension.

March is National Nutrition Month

Explore your resources about nutrition in March! Nutrition Month is launching its 50th anniversary.

Consider these resources:

• We all need some thoughts of green growing plants at this time of year. Our ongoing “Field to Fork” webinar series launched in February and continues into April. We will explore growing a variety of items from flowers to vegetables, nutrition, food preservation, donating produce, launching a food business and more. The webinars feature updates from experts throughout the Midwest. Visit www.ag.ndsu.edu/fieldtofork to register.
  
• If you like this newsletter, we have two more free email newsletters available: “The Family Table” and “Nourish.” Subscribe on our website. The newsletters arrive in your email inbox at the beginning of each month.
  
• NDSU Extension offers a wide variety of food and nutrition resources, including videos and recipes. If you are looking for ideas for meals, click on “Food Preparation.”

In good health,

Julie Garden-Robinson,Ph.D., R.D., L.R.D., professor and food and nutrition specialist, NDSU Extension

Sustainable Eating and Fuel for the Future

By Anna Seefeldt, NDSU Extension intern

Reviewed by Julie Garden-Robinson, food and nutrition specialist

What else can you celebrate in March besides St. Patrick’s Day and spring break? You can celebrate National Nutrition Month every year in March. The Academy of Nutrition and Dietetics pronounced the theme of 2023 “Fuel for the Future.” This theme will spotlight the importance of fueling bodies at every age, sustainable eating, and showcasing the expertise of nutrition and dietetic professionals.

What is sustainable eating?

Sustainable eating, according to the Academy, can be applied to the production of plant and animal products using farming techniques and practices that take care of natural resources with minimal effect on the environment. This helps us make healthful food without upsetting future generations’ ability to do the same.

Why should you eat sustainably?

While some practices of sustainable eating are out of your control, such as loss in production and processing, you can take part by taking proper care of fruits and vegetables. By practicing sustainable eating, you can save money, feed individuals who are hungry, and play a role in reducing food waste.

How can you eat sustainably?

Not everyone is a farmer or produces plant and animal products at home, but we all share a need to eat food. You can get food from restaurants, grocery stores, food banks, etc., and still be sustainable. One way you can sustainably eat is by reducing food waste.

What is food waste?

Food waste is when food goes uneaten or unused and typically ends up in the trash. 40% of food in the U.S. is wasted. This drains natural resources, money (10% of the U.S. energy budget is spent on food), and our communities (1 in 9 Americans experience food insecurity). Below are three helpful tips for reducing food

Tips

• Store produce correctly.
  • Story any fresh produce in a clean refrigerator set to 40°F or below.
  • After a fruit or vegetable ripens, it can be refrigerated. This may cause flavor and moisture changes. Do not store produce in air-tight bags or containers as this can start the decaying process and promote bacterial growth.
• Eat sustainably at restaurants.
  • Order lunch portions or half portions when eating out to reduce leaving food on your plate. Take home any leftovers for future meals. This will help you save money and reduce food waste.
• Prepare produce wisely.
  • Use the entire fruit or vegetable when cooking, if possible. Freeze any leftovers.
  • Have a plan. When preparing a meal with fruits or vegetables, only prepare what you need and use any leftovers for other meals or purposes.

References

Klemm, S. (2020). Sustainable Eating. Eat Right. Retrieved 9 Jan 2023 from https://www.eatright.org/food/planning/food-security-and-sustainability/sustainable-eating-1

National Nutrition Month. (n.d.). Academy of Nutrition and Dietetics. Retrieved 9 Jan 2023 from https://www.eatright.org/national-nutrition-month

Newgent, J. (2020). Produce from purchase to the plate – Steps to reduce food waste. Eat Right. Retrieved 9 Jan 2023 from https://www.eatright.org/food/planning/food-security-and-sustainability/produce-from-purchase-to-plate-steps-to-reduce-food-waste

Reducing food loss and waste. (n.d.). The Global FoodBanking Network. Retrieved 9 Jan 2023 from https://www.foodbanking.org/what-we-do/reducing-food-loss-and-waste/?utm_source=google_cpc&utm_medium=ad_grant&utm_campaign=awareness&gclid=CjwKCAiAk–dBhABEiwAchIwkVfGLP47jMiV5hwp9TgKaK_963PJJbTDOLNlXjIypWI9jeAfS7pHuxoCGjAQAvD_BwE

The challenge: Wasted food & food insecurity. (n.d.). Rescuing Leftover Cuisine. Retrieved 10 Jan 2023 from https://www.rescuingleftovercuisine.org/challenge?gclid=Cj0KCQiAtvSdBhD0ARIsAPf8oNnT71LarEzfnXJON4SFP1dtr-0KNCJjjfg7rk4zlCZWWSsOc-MIE4caAvCmEALw_wcB

***Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a professor and food and nutrition specialist with NDSU Extension.

Eating Well as You Age

By Clair Frydenlund, NDSU Extension intern

Reviewed by Julie Garden-Robinson, food and nutrition specialist

Eating Well as you Age

March is National Nutrition Month, a perfect time to learn about healthy eating habits and set goals if needed. Eating a balanced, nutrient-dense diet is critical across the lifespan, helping us feel our best and reducing our risk of chronic diseases.

The benefits of eating healthy is important at any age but even more so as we reach midlife and further. Improving your diet now can help you to:

• Live longer and stronger: Good nutrition can boost immunity and reduce the risk of heart disease, stroke, high blood pressure, Type 2 diabetes and bone loss.
• Sharpen your mind: Eating fruits, leafy vegetables, fish and nuts may improve focus and decrease the risk of Alzheimer’s disease.
• Feel better: Wholesome, colorful meals can give you more energy and boost your mood and self-esteem.

How to Get Started

 Here are four tips to help you eat well and improve your nutrition:

1. Know what a healthy plate looks like. Include more fruit, vegetables, whole grains and dairy in your diet. Half of your plate at meals should be fruits and vegetables. The rest of your plate is divided into grains, protein and dairy. Ensure that you eat all your food groups to maintain a balanced diet.
   
2. Read nutrition labels as you shop. Pay special attention to serving sizes and different nutrients in the food that you eat. Some nutrients that are beneficial in aging include:
   1. Calcium: For strong bones and teeth. This can be found in milk, cheese, dark-green leafy vegetables and fortified foods.
   2. Vitamin D: This works with calcium to maintain bone health, which is especially important for individuals with osteoporosis and weakening bones. Vitamin D can be found in fatty fish (salmon, albacore tuna, anchovies) and fortified milk and cereals.
   3. Vitamin B12: This vitamin keeps the body’s nerves and blood cells healthy. Sources of vitamin B12 are eggs, fish, meat and dairy products.
   4. Fiber: fiber can help regulate your body’s intestinal health. This nutrient also aids in keeping you full between meals and maintaining blood sugar levels.
      
3. Look for important nutrients in the foods you eat. When possible, limit your consumption of added sugars, saturated fats and sodium. These values can be found on the nutrition label of most foods. Look for a lower number in these fields. Avoid trans fat and added sugars, as these increase the risk of heart attacks, stroke and Type 2 diabetes.
   
4. Stay hydrated. Water is an important nutrient too! Adults 60 and over are at greater risk of dehydration because of a natural drop in thirst levels. Stay hydrated by having a glass of water with every meal and throughout the day. Aim for 6 cups a day.

This may sound like a lot to change, but small, consistent changes will make all of this achievable. Choosing healthy foods and actively seeking credible nutrition resources can help make every bite count.

Sources

DeSilva, D. (2021 July 20). Nutrition as we age: Healthy eating with dietary guidelines. U.S. Department of Healthy and Human Services. Retrieved 10 Jan 2023 from https://health.gov/news/202107/nutrition-we-age-healthy-eating-dietary-guidelines

Robinson, L., Segal, J. (2 Jan 2023). Eating well as you age. HelpGuide. Retrieved 10 Jan 2023 from https://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm

Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a professor and food and nutrition specialist with NDSU Extension.

It’s Soup Season!

If you are feeling creative, here is how to “create your own soup” in seven easy steps adapted from Utah State University. How about potato soup with ham, chopped celery and carrots? Chicken-rice soup with leftover mixed vegetables, grilled chicken, rosemary and parsley also makes a nice pairing. See Pinchin’ Pennies in the Kitchen: 7 Steps to Creating Soup for a printable version of the steps below.

We also provide a recipe for a zesty bean soup that will warm a wintry night.

1. Choose one fat.

• 2 tablespoons canola, sunflower, olive or other oil or 2 tablespoons butter or 2 tablespoons. margarine. Heat in large pot on stove.

2. Rinse and chop 1 medium onion. Add to pot and cook over medium heat until tender.

3. Choose one broth to add to the pot.

• 2 (16-ounce) cans chicken, beef or vegetable broth
• 4 cups water plus chicken, beef or vegetable bouillon or soup base prepared according to manufacturer’s directions
• 1 (16-ounce) can crushed or diced tomatoes and 3 cups water
• 4 cups milk and chicken bouillon or soup base prepared according to manufacturer’s directions

4. Choose one protein to add.

• 1 pound cooked (or leftover) chopped/diced beef, chicken, ham, lean sausage, etc.
• 1 (16-ounce) can beef, chicken, ham
• 1 (16-ounce) can beans (pinto, kidney, navy, black, etc.), drained and rinsed

5. Choose one starch to add.

• 3 to 4 cups diced potatoes
• 4 ounces egg noodles, macaroni, pasta (or 1 1/2 cups leftover cooked noodles)
• 1/2 cups uncooked rice (or 1 1/2 cups leftover cooked rice)

6. Choose a mixture of 2 to 3 cups chopped vegetables (fresh, frozen or canned) to add to the pot.

7. Choose one or more seasonings, add to pot and simmer 20 to 25 minutes or until vegetables tender.

• 1 to 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, parsley etc.)
• Bay leaf (remove before serving)
• Minced garlic
• 1 to 2 tablespoons fresh herbs (add 5 minutes before serving)

If you prefer a recipe, here is a fiber-rich formulation courtesy of Cornell Cooperative Extension of Onondaga County, New York.

Zesty Black Bean Soup

1 cup onion, chopped
3/4 cup celery, chopped
2 teaspoon garlic, chopped
1 1/2 cup beef broth, reduced-sodium
2 (15-ounce) cans black beans, drained and rinsed
1/2 cup salsa (thick and chunky, mild or medium)
1 1/2 teaspoons cumin
1/2 teaspoon onion powder
1/4 teaspoon dried oregano

Combine all ingredients in a saucepan. Cover and simmer for 20 to 25 minutes or until vegetables are tender.

Makes four servings (1 1/4 cups per serving). Each serving has 160 calories, 1 gram (g) fat, 27 g carbohydrate, 8 g dietary fiber, 8 g protein and 360 milligrams sodium.

****Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a food and nutrition specialist and professor at North Dakota State University.

Dry Beans for Every Preference

By Jenna Rachey, program assistant, NDSU Extension 
Reviewed by Julie Garden-Robinson, food and nutrition specialist, NDSU Extension

Did you know that navy beans are named for their inclusion in the U.S. Navy diet during the second half of the 19^th century? Dry beans have long been utilized for their lost-cost nutritional value, and they continue to be a popular ingredient in dishes throughout the world. From bold, red kidney beans to smooth, creamy cranberry beans, there is a dry bean variety for all preferences.  

What are dry beans?

Dry beans are a type of legume, or seeds that grow in their pods, but they are classified more specifically as pulses, which refers to the dry edible seeds within a pod. Other pulses include lentils, dry peas and dry beans. There are numerous varieties of dry beans that come in different color, shapes and sizes. Some of the most common include black, cranberry, fava, Great Northern, navy, pink, pinto and kidney beans.  

Nutrients in dry beans 

Dry beans are high in protein and fiber, providing about 7 grams of dietary fiber and 7 to 8 grams of protein per ½ cup cooked, while low in total fat, saturated fat and cholesterol. This nutrient-rich pulse also contains many vitamins and minerals, such as B-vitamins, potassium and magnesium. Due to their nutrient content, dry beans and other pulses can be counted as either a vegetable or a protein serving on the MyPlate food plan.

Preparing dry beans  

Dry beans are found canned, but they are also available dried in plastic bags and/or in bulk. Canned beans are precooked and should be drained and rinsed before using to reduce the sodium content. Dried beans must be soaked prior to cooking using one of the methods found here. After soaking, the dry beans are drained and rinsed, added to a pot with 2 cups of water for every 1 cup of beans, and simmered for 1 to 2 hours depending on the type of bean. Two cups of dry beans will produce 4 to 5 cups of cooked beans. 

Incorporating dry beans into the diet 

Dry beans have a neutral flavor, and the varieties are often interchangeable in recipes. Beans are often a staple for vegetarian or plant-based diets and can be used to replace all or a portion of meat in recipes such as burgers, taco or burrito filling and chili. For a tasty appetizer, try preparing bean dips, salsas or spreads. A simple pairing of beans and rice, along with your favorite seasonings, can make a simple and tasty entrée. 

Don’t forget dessert. Pureed beans can be used to replace all or part of the fat ingredients in baked goods, and in recipes such as these Black Bean Brownies, they may be used in place of flour. Explore more ways to prepare dry beans and other pulse crops at NDSU Extension.

References 

All About Beans, Nutrition, Health Benefits, Preparation and Use in Menus – NDSU Extension

****Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a food and nutrition specialist and professor at North Dakota State University.

Enjoy Food That Supports Vision

By Morgan Belgarde, dietetic intern (former), NDSU Extension

Reviewed by Julie Garden-Robinson, food and nutrition specialist, NDSU Extension

Vision loss is becoming more prevalent throughout the world. According to the Centers for Disease Control and Prevention (CDC), 12 million people over the age of 40 experience vision impairment. Several eye injuries and conditions can arise from trauma. However, impaired vision can also occur from nutrition-related conditions.

Conditions Associated with Vision Loss

• Diabetes 
• Hypertension 
• Malnutrition 
• Vitamin deficiencies 
• Congenital errors of metabolism 

Habits to Maintain Vision 

• Complete routine eye exams. 
• Maintain blood sugar levels.
  • A1C (average blood sugar over 2-3 months) goal for those without diabetes mellitus is below 5.7%.
  • A1C for those diagnosed with diabetes mellitus is 7% or below. 
• Maintain a healthy weight.
• Eat nutrients that benefit eyesight.
  • Vitamins C, E and A are especially important for maintaining vision. 
• Do not smoke.

Food for Vision: “ACE”

Foods containing antioxidants help maintain vision. Antioxidants help to prevent oxidative damage that can occur. Vitamins A, C and E all contain antioxidant properties. Salmon, leafy greens, organ meats, milk and eggs are all sources of Vitamin A. Oranges, tomatoes, potatoes, broccoli and spinach are good sources of Vitamin C. Almonds, sunflower seeds, peanut butter, spinach and broccoli are all sources of Vitamin E. 

References: 

• https://www.cdc.gov/visionhealth/basics/ced/fastfacts.htm
•  https://www.healthgrades.com/right-care/eye-health/vision-loss
• https://www.cdc.gov/visionhealth/risk/tips.htm
• https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#:~:text=Concentrations%20of%20preformed%20vitamin%20A,some%20vegetable%20oils%20%5B2%5D.
• https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

****Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a food and nutrition specialist and professor at North Dakota State University.

Have You Tried Exotic Fruits?

By Kailey Cologero, dietetic intern (former), NDSU Extension
Reviewed by Julie Garden-Robinson, food and nutrition specialist, NDSU Extension

Have you ever been to the store and seen a piece of fruit that seems unique? Chances are it was an exotic fruit. When used in recipes, exotic fruits can add color and uniqueness. Remember that exotic fruits may be more expensive, but sometimes grocery stores run specials on these unique fruits.

What is an exotic fruit?

An exotic fruit is a fruit that is imported here from a different country or is a fruit that has a unique appearance. Most of the time, you are able to tell which fruits are exotic, simply because they look so different compared to common fruits like berries, apples and bananas.

Characteristics of common exotic fruits:

1. Jackfruit – green prickly outside, yellow inside
2. Dragonfruit – dark pink with green tips on the outside, white inside with tiny black seeds
3. Starfruit – yellow and smooth outside and has five sides, slices look like stars
4. Passion fruit – dark purple and smooth outside, inside contains greenish yellow seeds
5. Pomelo – similar to a green pear on the outside, inside looks like an orange
6. Guava – green outside, light pink inside with small yellow seeds
7. Kumquat – looks like a tiny orange
8. Tamarind – brown color and looks like a pea pod, very thin outer shell.

Jackfruit as a meat substitute:

Recently, jackfruit has made an appearance in grocery stores as a meat substitute. Similar to other fruits, jackfruit has a mild flavor when it is not ripe. When it is ripe, it has a very delicious and sweet taste. The flavor is similar to a mango or a pineapple. Some companies sell prepackaged and flavored jackfruit. It can be found in most stores. Even though jackfruit is advertised as a meat substitute, it does not have nearly as much protein. However, when it is cooked, it has a stringy, meaty texture and flavor.

Jackfruit Nutrition (1 cup): 157 calories, 3 grams of protein, 1 gram of fat, 38 grams of carbohydrate and 2.5 grams of fiber.

Using exotic fruits:

Try substituting an exotic fruit into one of your favorite recipes for a new flavor profile. Exotic fruits can be used in place of regular fruit in smoothies, yogurt or even fruit pizzas. You can also make a unique and fun-looking fruit salad.

Nutrition of exotic fruits:

Similar to regular fruits, exotic fruits contain antioxidants, polyphenols, fiber and vitamin C.

What can you do in your community?

Try a new exotic fruit every week to see which one you like the best. They can be found in most local grocery stores.

References:

https://www.goodnet.org/articles/9-exotic-fruits-that-are-loaded-health-benefits-taste

****Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a food and nutrition specialist and professor at North Dakota State University.

What Is Jackfruit — and Is it Healthy?

Help Yourself to Healthier Holidays

I am sharing an article drafted by former intern, Kailey Cologero. These tips may help you maintain your weight during the holidays.

The winter months are filled with holidays and celebrations. Celebrations come with a lot of delicious food and drinks. Try these tips to manage the holiday temptations:

• Include fruits and vegetables with meals. Try to include a serving of fruits and vegetables on your plate. They provide nutrients and fiber to help keep you full.

• Stay active each day. After eating, taking a walk can aid digestion. It is also a great way to connect with family. Try going on a walk with someone if the weather is good. The holiday season is filled with joyful music; try dancing around to the tunes. Sledding, skiing, ice skating, snowshoeing and snowboarding are other great ways to stay active if you live in a snowy area.

• Wait 20 minutes between helpings of food. Waiting between plates is a great way to ensure that you do not overeat. 20 minutes will allow your food to digest. After it starts digesting, you will be able to determine if you are still hungry.

• Snack regularly. Try having a few small snacks throughout the day so that you do not overeat at mealtime. If you wait until a big meal to eat anything, chances are you may eat more than you should. 

• Host the party. Hosting the party will allow you to choose what you are serving and eating. If you are hosting, try to include some healthy food options. You could serve things such as fruits and vegetables, desserts with less sugar, or even foods that are lower in calories.

• Use smaller plates. Using a smaller plate can help you take less food. A smaller plate creates an illusion that there is more food on your plate.
  
• Remember that you can say no. Whether it’s a family member offering you one more slice of pie or another piece of turkey, remember that you can say no. It is important to not overeat even if you may be tempted.

• Eat mindfully. Remember that you are the only one who knows your hunger cues. Be mindful and listen to your body.

Needing a last-minute food gift idea? See these gift mixes you can make at home.

***

Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a food and nutrition specialist and professor at North Dakota State University.