March: National Nutrition Month

March may be National Nutrition Month but every month is nutrition and taste month at Green Hill. Along with following a program of healthy choices and physical activity for elders at Green Hill, fun and tasty dining programs are offered.

During March in celebration of National Nutrition Month, the Green Hill dining room featured “Taste of the Americas.” Regional cuisines from North America, the Caribbean, Mesoamerica and South America were served. The ‘Taste of the Americas’ program was created to explore the history of food in the regions, to examine natural native cuisines, and to celebrate the local indigenous ingredients available in New Jersey.

“Our residents really enjoy it when we shake up the menu and explore different cuisine,” said President and Executive Director Toni Lynn Davis. “Of course we always have on hand the tried and true favorites for the elders that want it but variety really does keep our residents excited about eating. It’s important for elders to eat well and healthily.”

Tips from the Green Hill Director of Dining Services Marcella Spezzacatena for healthy eating include:

• Increasing your intake of fruits and vegetables. Pick in season produce to get better taste, value and nutrient consumption. Make sure every meal or snack has a fruit or vegetable.
• Adding more fiber to you diet by consuming more whole grains, beans, legumes, nuts, fruits and vegetables. Good fiber intake helps reduce the risk of some cancers, high cholesterol and better control of blood sugar levels
• Making sure you consume lower calorie/calorie free beverages i.e. water, sparkling water or seltzer with a splash of 100% fruit juice, unsweetened tea, or low fat/fat free milks.
• Seasoning your foods with herbs and spices instead of salt.
Below is a resident favorite recipe from “Taste of the Americas” at Green Hill.

Fish Tacos with Avocado Tomato Salsa & Pepitas

Avacodo Tomato Salsa

1 ¼ cup of diced tomatoes
4 ½ tbsp finely chopped red onion
1 tbsp Jalapeno Pepper, fresh minced (remove seeds and veins for less heat)
1 tbsp fresh lemon juice
¼ chopped fresh Cilantro
¼ tsp Kosher salt (eliminate if on a salt restricted diet)
1/8 tsp ground black pepper
1 cup freshly diced avocado
Cabbage topping

3 cups shredded green cabbage
1 ½ tsp Extra Virgin Olive Oil
6 tsp roasted and crushed sunflower seeds
¼ cup chopped cilantro
1/8 Kosher salt (eliminate if on a salt restrictive diet)
1/8tsp ground pepper
1 ½ tsp fresh lemon juice

Fish
1lb 2oz Cod filet, fresh or frozen
¼ tsp Kosher Salt (eliminate if on a salt restricted diet)
1 ½ tsp cumin powder
1 ½ tsp ground coriander
1 tbsp ground Ancho Chili Pepper
1/8 oz dried Mexican Oregano
1 ½ tsp Olive Oil

12 6” Corn Tortillas

Combine all ingredients for the Avocado Tomato Salsa and set aside.
Combine with shredded cabbage cilantro, olive oil, sunflower seeds, lemon juice, salt and pepper and refrigerate.

Steam tortillas or light toast in a pan and set aside under a moist towel.

Mix together remaining spices and salt. Cut fish into ½” pieces and toss with seasoning. Place in single layer on sheet pan and drizzle with olive oil. Bake at 375 degrees for 508 minutes.

Build tacos by placing ¼ cup cabbage, 3 pieces of fish and 3 tbsp of salsa on each tortilla.

Calories – 375.7
Protein – 21.9g
Carbohydrate – 36.2g
Fat- 17.6g
Cholesterol- 36.5mg
Sodium – 350.1mg
Sat fat – 2.4mg
Dietary Fiber – 8.7g