Power Up Your Fruits and Veggies for National Nutrition Month

 

Apple Romaine Lettuce Cups are arranged a bright yellow and orange plate that sits atop a wooden tableThis month, the Academy of Nutrition and Dietetics is raising awareness about national nutrition. 2017’s slogan “Put Your Best Fork Forward” acts as a reminder that each bite counts. This got us thinking about snacking and how it fits into a well-balanced diet. In a Cleveland Clinic Wellness article, Janel Ovrut, MS, RD. says, “If you go more than five hours between meals, a nutritious snack can tie you over so you don’t overeat when you sit down to lunch or dinner.”

In that case, it’s good to be prepared. Rebecca Subbiah, registered dietitian and founder of Chow and Chatter based in Winston-Salem, NC, suggests keeping healthy snacks on hand at home and on-the-go to avoid succumbing to junk food when hunger calls. Her recommendations are packing a piece of fruit, nuts and yogurt when out and about, and keeping a well-stocked fruit bowl and healthy snacks in the pantry at home. If nutritious, flavorful options are readily available then making the healthy choice will be a no brainer. We can’t wait to try Rebecca’s recipe for Apple Chips and popcorn with Parmesan and Za’atar spice. Both snacks are low in calories and high in fiber — great for a well-balanced diet.

Speaking of fiber…What your grandma may fondly refer to as “roughage” is the indigestible part of plant foods that aid digestion. It can also help you stay fuller longer. Subbiah recommends filling half of your plate with fiber-rich vegetables, legumes and whole grains such as oatmeal, lentils, and broccoli.

Another low-calorie and high-fiber snack is our Lettuce Wraps with Crunchy Apple Salad. Did you know? One large apple has a whopping 5 grams of fiber. For an afternoon treat, try these delicious wraps during National Nutrition Month. They’re sure to turn into a year-round favorite!

For more about Rebecca Subbiah RDN (US and UK), LDN, go to her website, blog and follow her on Twitter @chowandchatter

Lettuce Wrap with Crunchy Apple Salad
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Ingredients
  1. 1 Head of Pete's Living Greens Butter Lettuce or Baby Romaine
  2. ½ Cup Plain Greek Yogurt
  3. 2 TB Orange Juice
  4. 2 TB Orange Zest
  5. 1/2 Tsp Garam Masala
  6. 1 Cup Grated Carrot
  7. ½ Cup Chopped Celery
  8. 1 Red Apple, Cored, Chopped
  9. 2 Green Apples, Cored, Chopped
  10. 1 Cup Red Seedless Grapes, Halved
  11. ½ Cup Golden Raisins (or chopped dates)
  12. ½ Cup Chopped Roasted and Salted Cashews
Instructions
  1. Mix the yogurt, orange juice, orange zest and Garam Masala in a small bowl to blend. (You can prepare this dressing up to a day ahead of time)
  2. Add the grated carrot, diced celery, diced apples, halved grapes, raisins or dates and cashews to a bowl. Add the dressing to salad and toss.
  3. Cut the roots off the head of the lettuce and lay a leaf out flat. Place a couple of tablespoons of the salad in the leaf and repeat with the remaining leaves.
Pete's Living Greens Blog http://www.livegourmet.com/wordpress/

 

Vietnamese Flank Steak Lettuce Wraps

 

Our lettuce varieties can be used in cuisines from around the world. Both nutritious and delicious, Pete’s Living Greens Red Butter Lettuce serves as a crisp, refreshing wrap to our latest Vietnamese inspired dish. Fusing elements of traditional spring rolls and trendy lettuce wraps, Vietnamese Flank Steak Wraps makes an excellent dish for your next get together. 

Before you get started, familiarize yourself with the eclectic tastes and smells of Vietnamese Food. 

Foodie Facts about Vietnamese Food

Vietnamese cuisine includes an array of noodles from Pho (there are more than 20 uses for this type!), vermicelli, egg, grass noodle to rice (as used in our recipe).

Spring roll is the most popular dish in Vietnam. Though, Vietnam Online reports, “they are barely seen in everyday meal – mostly in a family gathering or anniversary dinner.”

As many as 70 different kinds of herbs appear in dishes, which are viewed as a vital part of the meal. Popular herbs include coriander, perilla, mint, and several variations of basil. David Tanis of Bon Appétit  likens them to, “seriously curated Vietnamese mesclun, meant to be added to every bowl of soup or wrapped roll, nibbled at random for the sheer clean pleasure of it.”

Chúc ngon miệng

(Bon Appétit! )

Vietnamese Flank Steak Wraps with Spicy Peanut Dipping Sauce
Yields 4
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Prep Time
30 min
Prep Time
30 min
Marinade for Flank Steak
  1. ¼ cup vegetable oil
  2. ⅓ cup soy sauce
  3. ¼ cup dry sherry
  4. 2 tablespoons catsup
  5. 1½ tablespoons fresh ginger, finely minced
  6. 1 tablespoon black bean garlic sauce (available in the Asian section of most grocery stores)
  7. 1 tablespoon fresh lime juice
  8. 2 cloves garlic, minced
  9. 1 tablespoon vegetable oil
  10. 1 tablespoon toasted sesame oil
  11. 1 tablespoon sesame seeds
  12. 1 pound flank steak, cut into ½-inch strips
  13. 1 tablespoon canola or peanut oil, reserve to sauté steak
Wraps
  1. 4 ounces dry thin rice noodles, cooked per package instructions
  2. ½ cup peanuts, chopped
  3. 1 cup English cucumber, chopped
  4. 1 cup bean sprouts
  5. 1 red bell pepper, cut into narrow strips
  6. 3 heads Pete's Living Greens Red Butter Lettuce, separated into
  7. individual leaves
  8. 1 cup of Thai basil leaves (optional)
Spicy Peanut Dipping Sauce
  1. ⅓ cup peanut butter
  2. 1 teaspoon fresh ginger, grated
  3. 1 small clove garlic, minced
  4. ¼ cup warm water
  5. 1 tablespoon fresh lime juice
  6. ½ tablespoon seasoned rice vinegar
  7. 1 teaspoon sugar
  8. ½ teaspoon crushed red pepper flakes
Instructions
  1. Combine marinade ingredients and mix well. Add beef and place in a large plastic bag or non-metallic container and marinate overnight.
  2. Prepare wrap ingredients and refrigerate.
  3. Blend all ingredients for Spicy Peanut Dip and refrigerate until ready to serve.
  4. To prepare flank steak, heat oil in a medium frying pan or wok over medium-high heat.
  5. Add steak strips and cook for about 5 minutes for rare, 7 to 8 minutes for medium rare.
  6. To serve, place lettuce and other ingredients in individual bowls or arrange on large platter.
  7. Serve with Spicy Peanut Dip.
Pete's Living Greens Blog http://www.livegourmet.com/wordpress/