March is Nutrition Month. This month raises awareness about the importance of eating healthy and making informed food choices. In addition to staying active, what we eat plays an essential role in maintain a healthy lifestyle.
To celebrate Nutrition Month, we’ve rounded up our favourite recipes – all UHN registered dietitian approved!
Blueberry overnight oats
Start your day off right with these delicious overnight oats. Blueberries are known to help with mental clarity and improve focus – a great start to the day! Minimal prep is required the night before to make this perfect breakfast no matter how busy your mornings may be.
Debra MacGarvie, a Registered Dietitian in the Epilepsy Diet Clinic at UHN’s Krembil Brain Institute, shares the great health benefits of this recipes: “Blueberries are amazing. They can also help heart health, bone strength, skin tissue and mental health. Did you know that one cup of blueberries can provide 24 per cent of an individual’s recommended daily allowance of vitamin C?”
Yields: 6
Ingredients
- 2 cups old fashioned rolled oats
- 2 tbsp chia seeds
- 2 1/2 cups unsweetened almond milk
- 3 tbsp pure maple syrup
- 1 cup fresh blueberries
Directions
- Place the oats, chia seeds, almond milk and maple syrup in a large bowl. Stir together until combined. Cover with plastic wrap and store in the fridge overnight.
- In the morning, stir in blueberries, leaving some for garnish and divide into jars or bowls
- Top with blueberries, coconut flakes or any other add-ins of your choice, serve and enjoy
Originally appeared in brain food recipes.
Winter kale salad
A salad may not often be considered during the cold winter months but it’s a great option! This festive and nutritious winter salad is versatile and topped with seasonal ingredients like apples and pomegranates.
Anna Richardson, a Registered Dietitian in the Division of Nephrology at Toronto General Hospital at UHN, recommends this nutritious, seasonal salad: “Fresh pomegranates are available in the fall and winter months, and add a beautiful pop of colour and some extra fiber! The goat cheese and pecans add extra texture and flavour, and their protein and fat content help keep you full for longer.”
Yields: 2
Ingredients
- 1 kale bunch
- 1 tbsp olive oil
- 1 apple, sliced
- 1/3 cup shallot, sliced and divided
- 3 tbsp goat cheese, plus more for topping
- 2 tbsp pomegranate seeds, plus more for topping
Dressing:
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp maple syrup
- Pinch of salt and pepper
Directions
- Use your hands to break the kale into bite-sized pieces, removing the stems and placing the kale into a large bowl. Drizzle the kale with olive oil, then use your hands to massage the kale for at least 30 seconds, which will help break down the bitterness of the kale.
- Next, make the dressing. Whisk olive oil, vinegar, maple syrup, salt and pepper together in a bowl. Set aside.
- Add the apple, half of the shallot, goat cheese and pomegranate seeds to the bowl with the kale. Then, pour half of the dressing into the bowl and use kitchen tongs to gently toss everything together.
- Top the salad with the remaining pecans and shallots and reserve the rest of the dressing for drizzling over top. Add more goat cheese/pomegranate seeds as needed and serve.
Originally appeared in healthy and festival holiday recipes.
Greek sheet pan chicken
This Mediterranean-style sheet pan recipe not only takes a simple chicken dinner to the next level but is a great way to start including heart healthy recipes in your and your family’s diet. Made with fresh and simple ingredients and packed with colourful and savoury vegetables. Best served with a side of rice, lentils and other healthy grains such as quinoa or couscous.
Julie Statler, a Registered Dietitian in the Transplant Inpatient Unit at UHN’s Ajmera Transplant Centre, approves this family-friendly sheet pan recipe: “This recipe provides protein from the chicken, vitamins and minerals from the veggies and healthy fats from the olive oil. Adding brown rice, lentils or quinoa provides fibre (healthy digestion!) and a source of complex carbohydrate.”
Yields: 6
Ingredients
- 1/2 cup olive oil
- 1 lemon, juiced (about 3 tbsp)
- 4 garlic cloves, minced
- 2 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp Dijon mustard
- 1 tsp salt
- 1/2 tsp pepper
- 6 chicken thighs, bone-in, skin-on
- 1 zucchini, halved lengthwise and sliced
- 1 bell pepper, chopped into 1-inch pieces
- 1/2 large red onion, thinly sliced into wedges
- 1 pint cherry or grape tomatoes
- 1/2 cup kalamata olives, pitted
- 1/4 cup feta cheese
- 2 tbsp finely chopped fresh parsley
Directions
- Preheat the oven to 425°F. In a small bowl, whisk together the oil, lemon juice, garlic, oregano, thyme, Dijon mustard, salt and pepper.
- Place the chicken thighs in a bowl and pour 2/3 of the marinade on top, then use your hands to toss the chicken in the marinade and make sure it’s well coated. Set aside and allow chicken to marinate for 10 to 15 minutes.
- While the chicken is marinating, spread the zucchini, bell pepper, red onion and tomatoes onto the baking sheet and drizzle the remaining marinade on top. Toss well to coat the vegetables.
- Add the chicken thighs the baking sheet, nestling them around the vegetables and bake for 30 minutes
- Remove the baking sheet from the oven, add the olives and feta and then place it back in the oven for another 10 to 15 minutes, or until the vegetables are softened and the chicken is cooked through to 165°F
- Sprinkle the chicken and vegetables with chopped fresh parsley before serving
Originally appeared in healthy recipes to warm up to this autumn.
Which nutrition month recipe was your favourite? Take a picture of your meal and tag us on social media @UHNfoundation.