March is National Nutrition Month which is an annual campaign created by the Academy of Nutrition and Dietetics. This year, 2022, the topic is “Celebrate a world of flavors” which is supposed to encourage people to try out new and different foods from diverse cultures. Eating many foods from different cuisines helps us bring variety to our diet which ensures that we get a wide spectrum of essential nutrients. It also keeps things interesting and helps us learn more about ourselves and our food preferences.
We wanted to highlight 2 spices in light of this year’s topic: Ginger and Za’atar. Ginger is a plant that originates from Southeast Asia, and it is loaded with antioxidants. It can help treat nausea, fight off colds, and can lower blood pressure. The other spice we would like to highlight is Za’atar which is a blend of herbs from the East Mediterranean region. This seasoning is often enjoyed by dipping bread into olive oil and then into the za’atar mix. The herb mix usually contains dried oregano, thyme, marjoram, sumac, and toasted sesame seeds. It can aid in digestion and has many antioxidant properties which help the immune system. On the following page, you will find 2 recipes that include both spices.
Breakfast Ideas:
Congee, a Chinese rice porridge
- 1 cup raw long-grain white rice, rinsed
- 7 cups chicken or vegetable stock 1/2 tsp sea salt, plus more for seasoning
- One-inch knob of ginger, peeled and sliced thin
- Sliced green onion, for garnish
- Sesame seed oil or soy sauce (optional)
- In a large pot add stock, rice, salt, and ginger. Bring the mixture to a boil, then reduce the heat to a low simmer. Stir occasionally so that the rice does not clump or stick at the bottom.
- Simmer the congee for about 1 hour or until the congee is thickened and creamy. Add salt to taste. Serve the congee hot. 1
Za’atar Manakeesh, a Middle Eastern breakfast
- Whole Wheat pita bread
- 1 tbsp za’atar
- 1 tbsp Olive oil
- 4 Tomatoes
- Sliced Cucumber
- Sliced Olives
- Fresh mint
- Combine za’atar with olive oil in a small bowl
- Spread za’atar olive oil mixture on pita bread
- Top with tomato slices, olives, cucumber, and fresh mint
References:
Fleisher, A., & Fleisher, Z. (1988). Identification of biblical hyssop and origin of the traditional use of oregano-group herbs in the Mediterranean region. Economic Botany, 42(2), 232–241. https://doi.org/10.1007/bf02858924
Najim, A. J. A. A. (2017). Potential health benefits and scientific review of ginger. Journal of Pharmacognosy and Phytotherapy, 9(7), 111–116. https://doi.org/10.5897/jpp2017.0459
National Nutrition Month Overview. EatRight. (n.d.). Retrieved February 10, 2022, from https://www.eatright.org/food/resources/national-nutrition-month/aboutnational-nutrition-month
Srur, E., Stachs, O., Guthoff, R., Witt, M., Pau, H. W., & Just, T. (2010). Change of the human taste bud volume over time. Auris Nasus Larynx, 37(4), 449–455. https://doi.org/10.1016/j.anl.2009.11.01
