March is here, and National Nutrition Month is a time to celebrate the foods that nourish our bodies and enhance our lives. In today’s fast-paced world, it is increasingly important to choose nutrient-dense foods and incorporate powerful herbs into our daily routines. These ingredients not only provide exceptional flavor but are also loaded with vitamins, minerals, and antioxidants that help us thrive. That’s why American Dining Creations, in collaboration with Registered Dietitian Kelly Springer of Kelly’s Choice, has selected five standout main or side dish ingredients along with five herbs to elevate your home recipes. Be sure to look for meals featuring these exceptional ingredients in your cafe this month and throughout the year!
Meal and Side Dish Superstars
1. Salmon
A true superfood, salmon is renowned for its high-quality protein and omega-3 fatty acids, which support heart health and brain function. Look for it grilled, baked, or even in a salad for a nourishing meal.
2. Berries
From blueberries to strawberries, berries are bursting with antioxidants, fiber, and vitamins. They’re perfect for snacking, adding to smoothies, or topping yogurt—an easy way to boost your immune system and reduce inflammation. You may find them added to parfaits in your cafe or micro-market.
3. Kale
This leafy green is a nutrition dynamo—packed with vitamins A, C, and K, as well as fiber and antioxidants. Kale chips, salads, or smoothies make it easy to incorporate this versatile vegetable into your diet.
4. Quinoa
As a complete protein, quinoa is an excellent plant-based option that provides all nine essential amino acids. Its high fiber and mineral content make it a fantastic alternative to traditional grains, perfect for salads, bowls, or as a hearty side dish.
5. Nuts
Nuts such as almonds and walnuts are rich in healthy fats, protein, and vitamin E. They make a great snack on their own or can be sprinkled on salads and oatmeal for an added crunch and nutrient boost. Nuts are a healthy option that you can even find in the vending machine!
Health-Elevating Herbs and Spices
3. Ginger
Ginger isn’t just a spice—it’s a powerhouse herb known for its anti-inflammatory properties and ability to ease digestive discomfort. Freshly grated into stir-fries or brewed into a soothing tea, it brings warmth and healing to any dish.
4. Lemongrass
This citrus-scented herb is a culinary delight and a health booster. Lemongrass is celebrated for its detoxifying properties and its ability to aid digestion. Add it to soups, teas, or marinades for a burst of fresh flavor.
5. Basil
Basil offers more than just a fragrant aroma. It’s rich in antioxidants and essential oils that have anti-inflammatory and antibacterial properties. Whether it’s the star of your pesto or sprinkled over a fresh Caprese salad, basil elevates both taste and nutrition.
7. Turmeric
A golden spice with a powerful anti-inflammatory profile, turmeric has been used for centuries in traditional medicine. Its active compound, curcumin, is known for its ability to support joint health and boost immunity. Use it in curries, teas, or even in a warm “golden milk” latte.
8. Garlic
Garlic is a staple in kitchens around the world—and for good reason. Loaded with compounds that support heart health and immune function, garlic adds a robust flavor to any dish while offering a myriad of health benefits.
Embrace the Power of Nutrition
This National Nutrition Month let’s honor our bodies by embracing these nutrient-dense foods and powerful herbs. By integrating these ingredients into your daily meals, you’re not only enhancing flavor but also fueling your body with the essential nutrients it needs to thrive. Whether you’re cooking up a storm in the kitchen or simply adding a sprinkle of basil to your salad, every small step towards a healthier diet is a victory worth celebrating.
Happy National Nutrition Month—here’s to vibrant health and delicious meals!