Driscoll’s Tips For Eating Healthy And Colorful Recipes For National Nutrition Month

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This year’s theme for National Nutrition Month is “Eat Right with Color.” With spring is just around the corner (fingers crossed!), why not use this time to put more vibrant foods in your shopping basket as well as on your plate? Today I have some colorful recipes from Driscoll’s to share with you, as well as some tips for eating healthy in honor of National Nutrition Month.

TIPS FOR EATING HEALTHY

Your Plate is Your Palate. Think of your dinner plate as a painter would think about his palate. He needs lots of different colors to create a picture, just like we need to eat lots of different foods to meet our nutrient requirements. For the biggest benefit, try to have at least three colorful foods on your plate at each meal.

Eye Appeal = Appetite Appeal. Most of the time, we eat with our eyes. Meaning, if something looks good, we’ll gobble it up. If you’re the type who perceives “healthy” food as boring, dress up your dinner so it’s irresistible! For example, instead of just grilling fish, prepare something much more eye-appealing like Driscoll’s Cod Fillets with Warm Blueberry Mango Salsa (recipes below). The colors will explode on your plate making the fish too pretty to resist!

Eat the Rainbow. When it comes to produce, color is king! Choose from the following fruits and vegetables for super-healthy meals and snacks:

* Red – Strawberries, raspberries, red peppers and tomatoes are all good for our hearts. Red-colored fruit and vegetables may also help strengthen our immunity, eyesight and protect us from certain cancers.

* Orange/Yellow – Carrots, sweet potatoes, pumpkin and apricots each contain nutrients that promote healthy vision and immunity and reduce the risk of some cancers.

* Green – Avocados, spinach, grapes, asparagus and kale are nutrition powerhouses that are rich in vitamin K (for bone health), lutein (for eye health) and indols, a natural plant compound (for cancer prevention).

* Blue/Indigo – Blueberries, plums, blackberries, eggplant and purple tomatoes each contain antioxidants which have anti-aging benefits and may help with memory and urinary tract health.

* White/Tan/Brown – Bosque pears, white peaches, cauliflower and onions are loaded with vitamin C, an antioxidant that neutralizes free-radicals and lessens cell damage.

Get Your Fiber Fix. While brown may not be an appetizing food color, eating a diet rich in fiber (between 25 and 28 grams per day) may lengthen your lifespan. According to a recent study by the NIH, participants not only extended their lives, but they also reduced their risk of cardiovascular, infections and respiratory diseases.

Spice up Your Life. Don’t forget that herbs and spices count, when it comes to “coloring” your plate! Curry, mint, cayenne, basil, cinnamon, dill … The list goes on! Add a dash of dried spices or a pinch of fresh herbs to meals for extra flavor and nutrition.

COLORFUL RECIPES FOR NATIONAL NUTRITION MONTH (MARCH)

Cod with Warm Blueberry Mango Salsa
Sauce Yield: 1 1/2 cups
Prep Time: 15 minutes
Makes 4 servings

• 4 cod fillets, 7 ounces each
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon ground chipotle chili pepper
• 2 tablespoons olive oil, divided
• 1/4 cup chopped red onion
• 1/4 cup diced red bell pepper
• 1 package (6 ounce) Driscoll’s Blueberries
• 3/4 cup diced fresh mango
• 2 tablespoons chopped cilantro
• 1 tablespoon finely chopped seeded jalapeno pepper

Preheat oven to 425°F. Spray a 13×9-inch baking dish with non-stick cooking spray.

Combine cumin, ginger, salt and pepper in a small bowl. Brush fish with 1 tablespoon olive oil. Sprinkle both sides of fish with cumin mixture. Arrange fish in prepared baking dish.

Bake fish 10 minutes or until fish flakes easily with fork.

Heat remaining 1 tablespoon olive oil in a skillet over medium-high heat. Add red onion and red bell pepper; cook 2 minutes. Stir in blueberries and mango; cook 1 minute. Remove from heat. Stir in cilantro and jalapeno pepper. Serve warm over fish.

Healthy Tip: Another milk, white fish such as tilapia or snapper can be used. Prepare the salsa just before serving to retain the fresh color and texture. Can substitute frozen cubed mango for fresh mango.

Blueberry Mango Energy Smoothie (shown with Healthy Bran Blueberry Muffin)
Prep Time: 5 minutes
Makes 4 servings (32 ounces), 8 ounces per serving

• 2 packages (6 ounces each) Driscoll’s Blueberries
• 1 cup frozen mango chunks
• 1 cup cold orange juice
• 4 ounce silken tofu, cubed
• 1/4 cup wheat germ
• 2 tablespoons agave
• 1 cup ice cubes

Blend blueberries, mango, orange juice, tofu, wheat germ and agave in blender or food processor until smooth. Add ice cube and blend until smooth. Serve cold.

Healthy Blueberry Bran Muffin
Prep Time: 10 minutes
Bake Time: 20 minutes
Makes 18 muffins

• 1 cup whole wheat flour
• 1 cup all-purpose flour
• 2/3 cup packed light brown sugar
• 1/3 cup oat bran flour
• 1/4 cup flaxseed
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 cup lowfat plain yogurt
• 1/4 cup orange juice
• 2 tablespoons canola oil
• 2 large eggs
• 1 teaspoon vanilla
• 1 package (6 ounce) Driscoll’s Blueberries
• 1 package (6 ounce) Driscoll’s Raspberries

Preheat oven to 400°F. Place paper liners in 18 muffin cups.

Whisk whole wheat flour, all-purpose flour, brown sugar, oat bran flour, flaxseed, baking powder, baking soda, cinnamon and salt in a large bowl until blended.

Stir yogurt, oil, eggs, orange juice and vanilla in a small bowl. Stir yogurt mixture into flour just until moist.

Fold in blueberries and raspberries just until combined. Divide batter evenly into prepared muffin cups.

Bake 20 minutes or until toothpick inserted in center comes out clean. Remove muffins from pan and cool completely on wire rack.

Helpful Tip: Over-stirring muffin batter tends to cause peaked tops. Use a flexible spatula or wooden spoon to combine wet and dry ingredients, and gently fold in the berries to avoid crushing.

Variations:
Instead of plain yogurt, substitute your favorite flavored yogurt
Substitute chopped walnuts or almonds for flaxseed
Substitute almond extract for vanilla
Substitute apple juice for orange juice

Blueberry Jicama Fruit Salad
Prep time: 10 minutes
Makes 6 servings

• 1 package (6 ounces) Driscoll’s Blueberries
• 1 cup jicama cubes (1/4-inch)
• 1 cup seedless red watermelon cubes (1/4-inch)
• 1 cup seedless yellow watermelon cubes (1/4-inch)
• 3 tablespoons chopped fresh mint
• Zest and juice of 1 lime
• Fleur de Sel or coarse salt

Combine blueberries, jicama, melon, mint, lime zest and juice in a medium bowl. Stir gently to combine. Let stand 15 minutes for flavors to blend, or refrigerate until serving.

Serve in martini or margarita glasses, and sprinkle lightly with salt if desired.

Variation: Replace watermelon with red and green grapes cut in halves

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