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March 4, 2015Little 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!
ROASTED BROCCOLI 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 - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Celeste Scarborough County Extension Agent - FCS
U of A Division of Agriculture
Cooperative Extension Service
1411 N Constitution Ave Ashdown AR 71822
The Arkansas Cooperative Extension Service is an equal opportunity/equal
access/affirmative action institution. If you require a reasonable accommodation to
participate or need materials in another format, please contact your County Extension
office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.
The Arkansas Cooperative Extension Service offers its programs to all eligible
persons regardless of race, color, sex, gender identity, sexual orientation, national
origin, religion, age, disability, marital or veteran status, genetic information,
or any other legally protected status, and is an Affirmative Action/Equal Opportunity