March is National Nutrition Month®, an annual campaign led by the Academy of Nutrition and Dietetics that highlights the importance of making informed food choices and maintaining healthy eating and physical activity habits. This year’s theme, "Food Connects Us," celebrates the way food brings people together while also nourishing our bodies. To help you and your family embrace this theme, I’m sharing some quick and easy recipes packed with nutrients to keep you fueled and feeling great.
1. Gut-Loving Chia Pudding
Ingredients:
2 tbsp chia seeds
1 cup soy, pea protein milk, or low-fat milk
1/2 cup fresh fruit (e.g., berries, mango, banana)
1 tbsp honey or maple syrup (optional)
Instructions:
Mix the chia seeds and milk together in a jar or bowl.
Stir well to prevent clumping, then cover and refrigerate for at least 4 hours (overnight is best).
Once set, top with fresh fruit for added flavor, vitamins, and antioxidants.
Why It’s Great:
This pudding is an easy make-ahead option that’s packed with fiber, protein, and calcium. Chia seeds contribute 5g of fiber per serving, promoting gut and heart health, while the milk choice provides essential protein and calcium for strong bones and muscles. Versatile and delicious, it works as breakfast, a snack, or even dessert!
2. Immunity-Boosting Sunshine Smoothie
Ingredients:
1 frozen banana
½ cup 100% orange juice
½ cup soy milk
½ cup frozen mango
2 tbsp hemp seeds
1/2 cup probiotic yogurt
1 tsp fresh ginger
Instructions:
Blend all ingredients until smooth. Add ice if you prefer a colder smoothie.
Why It’s Great:
This smoothie is a powerhouse of immune-boosting nutrients, offering over 100% of your daily Vitamin C needs while supporting digestion with probiotics from yogurt. The addition of hemp seeds provides fiber and a mild nutty flavor, while bananas and orange juice supply potassium to help regulate blood pressure and promote heart health.
3. Nourishing Buckwheat & Mushroom Skillet with Dill
Ingredients:
1 cup buckwheat groats
2 cups water, vegetable broth or bone broth
1 tbsp olive oil
1 cup mushrooms, sliced
1 small onion, diced
2 cloves garlic, minced
½ tsp salt
¼ tsp black pepper
2 tbsp fresh dill, chopped
1 egg (optional, for extra protein)
¼ cup sauerkraut or pickles (optional, for serving)
Instructions:
Rinse the buckwheat under cold water, then add it to a pot with 2 cups of water or vegetable broth. Bring to a boil, then reduce heat and simmer for about 10 minutes, or until tender. Drain any excess liquid and set aside.
In a large skillet, heat olive oil or butter over medium heat. Add the onions and garlic, sautéing until fragrant and translucent.
Add the mushrooms, salt, and pepper. Cook for about 5-7 minutes until the mushrooms are soft and golden.
Stir in the cooked buckwheat and fresh dill, mixing everything well. Cook for another 2 minutes to combine the flavors.
If using an egg, create a small well in the skillet and crack the egg into it. Cover and cook for about 2-3 minutes until the egg is set to your liking.
Serve warm, topped with sauerkraut or pickles if desired, for a tangy probiotic boost
Why It’s Great:
A traditional Ukrainian dish I grew up eating, buckwheat is a gluten-free, fiber-rich grain with powerful antioxidants. Buckwheat is great for digestion, heart health, and plant-based protein. Mushrooms offer immune-boosting beta-glucans and B vitamins for energy, while garlic and onion provide prebiotics to support gut health. Dill aids digestion, and fermented veggies add probiotics to balance the gut microbiome. This hearty, nourishing dish is easy to prepare and lasts well in the fridge.
4. Superfood Bliss Bowl
Ingredients:
½ cup canned black beans
½ cup cooked quinoa
¼ cup mixed nuts (almonds, walnuts, or cashews)
2 cups leafy greens (spinach, kale, or arugula)
½ cup cherry tomatoes
¼ avocado
1 tbsp olive oil, juice of 1 lemon, salt, and pepper
Instructions:
Layer the beans, quinoa, greens, and nuts in a bowl.
Top with avocado slices.
Drizzle with olive oil and lemon juice, then season with salt and pepper.
Why It’s Great:
This bowl is a fiber and protein powerhouse, providing 9-10g of fiber and 15-18g of protein per serving. Heart-healthy fats from avocado and olive oil support cardiovascular function, while leafy greens add essential vitamins and minerals. It’s a filling, nutrient-packed meal that’s easy to prep in advance.
5. Mediterranean Garden Pasta Salad
Ingredients:
1.5 cups cooked lentil or bean-based pasta
½ cup cherry tomatoes, halved
½ cucumber, diced
¼ cup crumbled feta cheese
½ cup olives
2 tbsp olive oil
Juice of 1 lemon
Salt, pepper, and fresh herbs (parsley or basil)
Instructions:
Cook the pasta, then rinse under cold water.
Mix with tomatoes, cucumber, feta, and olives.
Toss with olive oil and lemon juice, then season with salt, pepper, and herbs.
Why It’s Great:
This refreshing salad is a fantastic source of plant-based protein, fiber, and heart-healthy fats. Lentil or bean-based pasta boosts protein content, while cherry tomatoes provide lycopene for skin and heart health. Hydrating cucumbers and olives add essential vitamins and minerals, making it a nutritious, satisfying meal that stores well for meal prep.
6. Cottage Cheese Bowls (Sweet & Savory)
Sweet Version:
1 cup cottage cheese
½ tsp cinnamon
½ cup mixed berries
1 tbsp peanut butter
1 tbsp honey or maple syrup (optional)
Savory Version:
1 cup cottage cheese
1-2 tbsp balsamic vinegar
½ cup diced tomatoes
½ cup chopped cucumber
Salt, pepper, olive oil, and fresh herbs (optional)
Why They’re Great:
Cottage cheese is an excellent high-protein food, delivering 20-25g of protein per serving while being rich in calcium for strong bones. It’s incredibly versatile—whether you prefer a sweet or savory flavor, these bowls offer a nutritious, satisfying option that supports muscle growth and overall wellness.
National Nutrition Month is the perfect time to embrace foods that nourish your body and bring people together. These quick, nutrient-dense recipes help you fuel your day while supporting gut health, heart health, and overall well-being. Try them out, mix and match, and make meal prep easy so that you always have healthy, delicious options ready to go!
What’s your favorite go-to nutritious meal? Share in the comments!