National Nutrition Month 2015Once you try this broccoli recipe you will never go back to broccoli mush. Roasted broccoli is a family favorite!
March 4, 2015
Little River County, Ark. –
March is National Nutrition Month® sponsored by the Academy of Nutrition and Dietetics. The focus this month is on taking on a healthy lifestyle throughout the year. Healthy choices are more important than short term diets. The goal is to make overall lifestyle changes to promote overall health. Go to www.nationalnutritionmonth.org to learn more about making healthy lifestyle choices. Here are some healthy tips to start the month on the right track.
Last week the focus was eating breakfast everyday. Start your day off with breakfast each day to give your body the energy it needs. Breakfast does not have to be a big meal but it should be nutritious with protein, dairy, fruit and/or vegetables.
Always aim to fill half your plate with fruits and vegetables at every meal. Here’s a recipe for roasted broccoli. If you do not like broccoli, you must try it cooked this way. It completely changes the texture of many vegetables when you roast them!
2 large heads of broccoli
2 cloves of garlic
2 Tbsp lemon juice
1 Tbsp olive oil (or spray olive oil)
1⁄4 cup of grated parmesan cheese
1 tsp black pepper
1. Preheat oven to 425 degrees.
2. Wash and dry the head of broccoli
3. Chop broccoli florets off of the stem, place florets on the baking sheet (cover with foil for an easy clean-up)
4. Mince the garlic
5. Combine garlic, lemon juice, olive oil, parmesan, and black pepper in a small bowl
6. Sprinkle the dressing over the broccoli and mix using your hands to ensure all of the broccoli gets coated
7. Bake for 20 minutes or until the cheese has melted and broccoli is tender
*You can add 1 tsp of red pepper flakes to give it an extra kick.
Consider substituting broccoli for cauliflower, zucchini, carrots, or bell peppers. You can also roast a mixture of vegetables together using the same method. Adjust the baking time as needed.
Lemon juice can be used to substitute for salt without taking away the flavor.
Nutrition Facts: 130 Calories, 6 g Fat, 2 g Saturated Fat, 12 g Carbohydrates, 7 g Protein, 4 g Fiber, 3 g Sugar, 170 mg Sodium
Recipe was adapted from the University of Arizona.
Also, do not forget to drink your water or calorie-free beverages. It is easy to get dehydrated during the winter months. Adults generally need 8 to 10 cups of water each day. Water is a healthy beverage that is free and hydrates your body properly. Make it a goal to drink more water this month.
Make it a goal to enjoy family meals this month as well. Eat your meals as a family without the distraction of television. Get the kids involved in helping to prepare the meal to lessen the load of work for you and to give them a sense of accomplishment. Focus on family time for the month of March!
By Celeste Scarborough
County Extension Agent - FCS
The Cooperative Extension Service
U of A System Division of Agriculture
Media Contact: Celeste Scarborough
County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
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