Need a Midweek Motivator problem to eat wholesome? Attempt a brand new meals or recipe – Brainerd Dispatch

Need a Midweek Motivator problem to eat wholesome? Attempt a brand new meals or recipe – Brainerd Dispatch

Gas for the Future is the theme for Nationwide Diet Month 2023. The Academy of Diet and Dietetics at

affords useful consuming hints and recipes.

“Meals is the gasoline that retains your physique operating easily all through your life, so give it the vitamins it wants to fulfill every life stage,” says registered dietitian nutritionist Amy Bragagnini, a nationwide Academy Spokesperson primarily based in Grand Rapids, Michigan.

“Eat with the surroundings in thoughts by having fun with extra plant-based meals. Purchase meals in season and store regionally when doable. Begin a backyard.”

“Plan your meals and snacks to remain nourished and lower your expenses. Verify your pantry earlier than shopping for extra meals, use a grocery checklist whereas purchasing and store the gross sales. Educate your self about neighborhood assets and governmental applications such because the Supplemental Diet Help Program, the Particular Supplemental Diet Program for Ladies, Infants and Kids and native meals banks.” For extra data on native meals applications see Crow Wing Energized Web site at


“Eat a wide range of meals from all meals teams whether or not recent, frozen, canned or dried.

Embrace your favourite cultural meals and traditions in your meals. Keep away from fad diets that promote pointless restrictions and observe self-love.”


“Discover ways to make tasty meals at residence with new flavors and meals from world wide. Discover inventive methods to make use of leftovers as an alternative of throwing them away. Create pleased reminiscences by consuming with family and friends when doable.”

You’re challenged this month to strive a brand new meals or recipe. Think about fruits resembling dried fig, blood orange; greens — tofu, bok choy, rutabaga. Almond butter, chia seeds, hummus, complete wheat pita bread, Greek yogurt are snack concepts. Two entree recipes supplied right this moment are discovered at

. is an interactive web site containing actions, recipes and meals concepts for all ages. If in case you have a selected dietary want or drawback, ask your well being care supplier for a referral to a registered dietitian.

Tofu with broccoli

Tofu with broccoli is served with brown rice.



1 pound agency tofu

4 teaspoons vegetable oil

2 cloves garlic (peeled and minced)

2 scallions (inexperienced and whites chopped)

1 head broccoli (damaged into florets, stems chopped)

1/4 cup water

1 tablespoon low-sodium soy sauce

1/2 teaspoon Crushed pink pepper flakes

1 tablespoon Chopped recent cilantro (or basil go away)


Put the tofu on a chopping board and reduce it in half after which reduce every half into 4 equal items.

1. Put two layers of paper towel on a chopping board and put the tofu on high. Let drain no less than 20 minutes (and as much as two hours).

2. Place a skillet over medium warmth and when scorching, add 2 teaspoons oil. Add the tofu, one piece at a time, and prepare dinner till golden, about three minutes per aspect. Take away the tofu to a plate and put aside.

3. Reheat the skillet and when it’s scorching, add remaining 2 teaspoons oil. Add garlic and scallions and prepare dinner till simply golden, about two minutes. Add the broccoli and water and lift the warmth to excessive. Prepare dinner till the broccoli is tender, about 4 minutes.

4. Return the tofu to the pan and add the remaining elements. Stir nicely.

5. Serve with a aspect of brown rice.

Diet info: Makes 4 servings, every serving is 151 energy, 10 grams Fats, 8 grams

carbohydrate, 12 grams protein, 173 mg sodium

Bean and rice burritos in a pan

Bean and rice burritos embrace flour tortillas and are baked within the oven for quarter-hour.



2 cups rice (cooked)

1 onion (small, chopped)

2 cups kidney beans (cooked, or one 15 ounce can, drained)

8 flour tortillas (10 inch)

1/2 cup salsa

1/2 cup cheese (shredded)


1. Preheat the oven to 300 levels.

2. Peel the onion and chop it into small items.

3. Drain the liquid from the cooked (or canned) kidney beans.

4. Combine the rice, chopped onion, and beans in a bowl.

5. Put every tortilla on a flat floor.

6. Put 1/2 cup of the rice and bean combine in the midst of every tortilla.

7. Fold the perimeters of the tortilla to carry the rice and beans.

8. Put every stuffed tortilla (burrito) within the baking pan.

9. Bake for quarter-hour.

10. Whereas the burritos are baking, grate 1/2 cup cheese.

11. Pour the salsa over the baked burritos. Add cheese.

12. Serve the burritos heat.

Diet info: Makes eight servings. Every serving is 358 energy, 8 grams fats, 58 grams carbohydrate, 13 grams protein, 557 mg sodium

Crow Wing Energized is a grassroots motion devoted to bettering the well being and wellness of Crow Wing County residents via a deal with Wholesome Selections, Psychological Health, Office Wellness, and Neighborhood Connections. For extra details about free assets, volunteering, courses and occasions, go to


. The Dispatch partnered with Crow Wing Energized for an everyday column to assist encourage well being and wellness locally.