Celebrate a World of Flavors
March is National Nutrition Month which is an annual campaign created by the Academy of Nutrition and Dietetics. This year the topic is “Celebrate a World of Flavors” which aims to encourage people to try out new and different foods from different cultures. In our last newsletter, we discussed what a healthy diet can look like and one of the topics we mentioned was: variety. Eating many foods from different cuisines helps us bring variety in 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.
Here at Allied Wellness, we wanted to highlight two 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 indigestion, and also has many antioxidant properties which helps the immune system. Below you will find two recipes to try on your own, that include both spices in a unique way.
Congee, a Chinese rice porridge
Ingredients:
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)
Directions:
- In 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 doesn’t 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.
Za’atar Manakeesh, a middle-eastern breakfast
Ingredients:
Whole Wheat pita bread
1 tbsp za’atar
1 tbsp Olive oil
4 Tomatoes, sliced
Cucumber, sliced
Olives
Fresh mint
Directions:
- 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/about-national-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.2009.11.010
