March is National Nutrition Month. This year’s theme is “Personalize Your Plate”, which emphasizes that everyone is unique. There is no “one size fits all” to nutrition and health. It is important to tailor your nutrition and physical activity habits to your individual needs, such as preferences, age, weight goals, health, budget, and taste.
To mark the occasion, the Nutrition Department at Somerville Cambridge Elder Services is distributing the following recipes and some helpful handouts.
Black Bean Salad
Yield: 8 – 8 oz. servings
2 cans black beans, drained rinsed about 30 oz.
1 15 oz. can corn, drained, fresh or frozen
2 Roma tomatoes, diced
¼ cup red bell pepper, diced
¼ cup red onion, diced
¼ cup pineapple, diced
1 tbs. cilantro, chopped
Juice of ½ a lime
3 tbs. honey
1 tsp black pepper
Pinch of cumin
1 tsp. salt (Optional, sodium below reflects recipe with No added salt)
Mix all ingredients in a bowl and refrigerate for 1 hour.
Per Serving: 148 Calories; 1 g Fat (7% calories from fat); 7g protein; 29g Carbohydrate; 7g Dietary Fiber; 0mg cholesterol; 334mg Sodium. Exchanges: 1 Grain (Starch); ½ Lean Meat; ½ Vegetable; 0 Fruit; 0 Fat; ½ Other Carbohydrates.
No-Bake Turmeric Coconut Balls
1-1/2 cup unsweetened shredded coconut
1 cup raw cashews
2 TB maple syrup
3 tsp ground turmeric
1 tsp black pepper
1 tsp ground ginger
1 tsp cinnamon
1/2 tsp sea salt
Optional: Add soft dates for binding, or in place of maple syrup.
- Add the coconut to a high speed blender or food processor, and mix until it starts to get a bit oily. Add the rest of the ingredients and mix until the cashews are broken down
- Press the mixture into balls. They will not roll into balls, so just press gently. They will harden in fridge.
- Let set in the fridge for a couple hours.
Each ball will be 131 calories with 10 grams of fat, 7 grams of carbohydrates and 2.5 grams of protein.
Baked Salmon Bites with Creamy Avocado Dressing
1 lb. skinless salmon, but into chunks, or canned wild salmon
1/2 medium onion, grated
1/4 cup + 2 TB whole wheat panko breadcrumbs
3 TB minced cilantro
2 garlic cloves, minced
3/4 tsp salt
1/2 tsp ground pepper
1/2 tsp paprika
1/2 tsp oregano
3/4 avocado, skin and seed removed
3 TB plain Greek yogurt
1 clove garlic, minced
1/2 lime, juiced
5 TB water
2 TB minced cilantro
1/4-1/2 tsp Chile powder
Salt and Pepper to taste
Preheat oven to 350F. Coat large baking sheet with oil, spray or parchment.
Place the salmon pieces in a food processor. Pulse until finely chopped, scraping sides. Transfer to large bowl. If using canned, add to large bowl as is.
To the salmon, add the onion, breadcrumbs, cilantro, egg, garlic, salt, pepper, paprika and oregano. Stir to combine.
Using a 2 TB portion of salmon mixture, roll mixture into balls. Place on baking sheet evenly spaced.
Bake 15-18 minutes until meatballs ae firm to touch and cooked through.
Drizzle with avocado sauce.
SAUCE: In the bowl of a food processor or blender, combine the avocado, yogurt, garlic, lime juice, water, cilantro, chipotle chile powder, salt and pepper. Blend until smooth.