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223 N. Van Dien Avenue Ridgewood, NJ 07450

Mailing Address:
The Valley Hospital
223 N. Van Dien Avenue
Ridgewood, NJ 07450
Healthy Bites: March 2014

March Nutrition Tip:
Janet Brancato, MS, RD

March is National Nutrition Month and this year’s theme is “Enjoy the Taste of Eating Right.” The Academy of Nutrition and Dietetics picked this theme because consumer research confirms that Taste tops Nutrition when consumers purchase foods. The healthiest choice is to combine the two. Here are some suggestions to add flavor to food without incorporating too much Sodium. Experiment with herbs & spices to enhance any dish you are preparing. Lemons, limes, flavored vinegars, garlic, & onions can also bring the taste of your favorite foods to another level. Try to avoid using the salt shaker in your cooking or preparation. Your taste buds will adapt to the new seasonings and not miss the salt at all. Store the seasoning blends below in an airtight container, in a cool dry place. The longer you leave the seasonings on, the more flavor will infuse into the food. Try to season food earlier in the day or at least 1-2 hours before cooking for optimal taste. Eating healthy can taste great! Here are a few seasoning blends to get you started, feel free to substitute with other favorite spices.

Meat Seasoning Blend:
3 Tbsp. Dried Thyme
1 ½ tsp. Ground Cumin powder
2 Tbsp. Onion Powder
2 tsp. Pepper
1 Tbsp. Garlic Powder

Poultry Seasoning Blend:
1 ½ Tbsp. Sage
1 ½ Tbsp. Onion Powder
1 ½ Tbsp. Pepper
1 ½ Tbsp. Thyme
1 ½ Tbsp. Marjoram leaves
2 ¼ tsp. Rosemary leaves
2 ¼ tsp. Garlic Powder

Fish/Seafood Seasoning Blend:
¼ cup Dried Parsley
3 Tbsp. Dried, Dill weed
3 Tbsp. Lemon-Pepper seasoning (salt-free)

Vegetable Seasonings:
3 Tbsp. Dried Parsley Flakes
2 Tbsp. Dried Basil leaves
2 Tbsp. Dried Oregano
1 Tbsp. Garlic Powder

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