Here at Monongalia County Health Department’s WIC program, we like to showcase ingredients that WIC participants can get with their benefits and that many other people might already have around the house.
As spring approaches, we’re presenting a dish that can be prepared with fresh vegetables or substitutes, as well as one that provides a fresh twist on granola, complete with dried cranberries, orange zest and three types of tasty nuts.
Dark, leafy vegetables and cranberries are among the foods that make up a healthy diet aiding in the prevention of kidney issues.
During March, many food-related health observances are celebrated. It’s National Kidney Month and this Thursday is World Kidney Day.
But the big food celebration for March is National Nutrition Month.
The Academy of Nutrition and Dietetics’ website offers 20 health tips in honor of this observance. Here are the first 10: 1) Eat breakfast. 2) Make half your plate fruit and vegetables. 3) Watch portion sizes. 4) Be active. 5) Read food labels. 6) Fix healthy snacks. 7) Consult a registered dietitian/nutritionist if needed. 8) Follow food safety guidelines (a major issue promoted by MCHD’s Environmental Health program). 9) Cook more at home, making healthier meals; and 10) Drink more water.
That last one, of course, is also relevant when discussing not only kidneys, but overall health in general.
See the rest of the list and read more about nutrition here: eatright.org/national-nutrition-month-2023.
This month’s recipes both include olive oil, which promote kidney health, as do the dried cranberries, that are featured in the healthy granola snack. In addition to the dried cranberries, the recipe features almonds, cashews and pecans, which are loaded with antioxidants and several nutrients. They also help lower the risk of heart attack or stroke.
Happy almost-spring!
Items marked with an asterisk (*) are available through Monongalia County Health Department WIC. Please contact us at 304-598-5181 for more information.
BROCCOLI AND CHEESE CAULIFLOWER RICE
- 1 head fresh or frozen broccoli*
- 1 head cauliflower* or cauliflower rice
- 2 cups cheddar cheese*
- 1 tablespoons olive oil
- 1 cup heavy cream
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/4 teaspoon mustard powder
- 1 teaspoon salt
- 1 teaspoon pepper
- Finely chop your cauliflower and broccoli into rice sized pieces. If you are using frozen broccoli or cauliflower, be sure to remove all of the moisture before the next step.
- Heat olive oil in a large pan, then sauté broccoli and cauliflower for a few minutes. Add in cream, garlic powder, onion powder, mustard powder, salt and pepper. Let cook for about five minutes on high.
- Take off heat. Fold in cheese while the mixture is still hot. Enjoy!
CRANBERRY ORANGE GRANOLA
- 1 cup dried cranberries, such as Craisins
- Zest one orange*
- 4 cups wheat oats*
- 1 cup pecans
- 1 cup almonds
- 1 cup cashews
- 6 tablespoons honey
- 6 tablespoons olive oil
- 1 tablespoons vanilla extract
- 1 teaspoon salt
- Mix all ingredients in a bowl, except for honey, olive oil, vanilla extract and dried cranberries. Lay out evenly on a baking sheet.
- Mix together the olive oil, honey and vanilla extract in a bowl. Pour over the other ingredients on the pan and thoroughly mix together. Make sure everything is coated.
- Top with salt and bake at 300 degrees for about 15 minutes. Mix and cook for another 15 minutes.
- When golden brown, remove from oven. Add dried cranberries and allow granola to chill to room temperature. Enjoy plain, in yogurt or even with milk.
