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National Nutrition Month Recipes
March 15, 2023|Read Time - 10 minutes
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Celebrate National Nutrition Month with these three delicious recipes

March is National Nutrition Month, which is a great time to focus on eating healthier and making better food choices. As an homage to St. Patrick’s Day, the start of spring and all other things green, we’ve cooked up some amazing recipes featuring green superfoods like kale, spinach and avocado. These nutrient-packed ingredients are not only incredibly healthy but also surprisingly versatile - they can be used in a variety of dishes from salads and smoothies to creamy pasta entrees.

We know healthy eating can be tough (who doesn’t remember the betrayal they felt when they tried a kale “chip” for the first time?), but we promise that these recipes – curated with love by the Sesame team foodies – are so delicious you'll forget you're eating leafy greens in the first place.

Superfood Smoothie


Don’t be fooled by the color of this smoothie; it may look like it should be enjoyed by a certain animated green-skinned ogre, but it tastes like a tropical vacation - not a swamp. It’s sweet, tangy, and packed with some superfood superstars:

Spinach: Spinach is considered one of the top superfoods for a reason. It’s high in nutrients, low in calories, and has properties that benefit you inside and out. Spinach’s high iron content helps to prevent anemia, its fiber content helps with weight loss, its potassium content helps to manage blood sugar and lower blood pressure, and its vitamins and antioxidants (vitamin k, lutein and zeaxanthin) can assist with strong eye health, brain health, bone health and more.
Pineapple: Pineapples are chock-full of vitamin C, manganese and other vitamins and nutrients which are key to a healthy immune system. Pineapple contains antioxidant properties (meaning it can help fight off oxidative stress) and digestive enzymes (which may help break down meat and help with inflammation).
Bananas: Bananas, like all fruit, contain sugar. However, that sugar is balanced out with fiber, which means it’s great for maintaining normal glucose levels. Bananas are also rich in potassium, which helps lower blood pressure and may even help to reduce the risk of stroke in women.

Prep time: 5 minutes
Cook time: 2 minutes
Servings: 2

Ingredients:

  • 1 cup almond milk, oat milk, or another dairy-free alternative
  • 1 cup spinach (washed and dried)
  • 1 cup chopped pineapple
  • ½ of a frozen banana
  • ¼ cup coconut cream
  • 1 tbsp chia seeds (optional - some people aren’t fans of chia seed texture, but they are a great source of fiber)

Instructions:

  1. If you have a good blender (meaning it can handle frozen fruits without having a meltdown), throw everything together and hit “blend.” If you’re constantly unjamming your blender, or if it makes a noise that sounds like an airplane taking off whenever you try to add something non-liquid to it, start off by blending the spinach, almond milk and coconut cream/greek yogurt first, and then add the pineapple chunks, banana and chia seeds slowly. Enjoy!

The Sesame Salad


This is Sesame’s take on BakedByMelissa’s Green Goddess Salad, which became an overnight sensation on TikTok. The addition of bok choy, chili oil, tamari and sesame seeds gives this salad an Asian-inspired twist. It pairs well with chips, wonton strips, or if you’re trying to turn it into an entree, seared tuna.

Green Cabbage: Green cabbage adds texture to any dish and can also help boost your digestive production, aid in weight loss, lower cholesterol levels and provide anti-inflammatory benefits. It’s also an excellent source of vitamins A and C. While it’s great for salads, it can also be used in soups, stir-fries, tacos, slaws and more!
Bok Choy: Bok choy is a nutrient-dense vegetable with many health benefits. It provides a good source of vitamins and minerals such as vitamin A, vitamin C, potassium, calcium and iron. It is also high in dietary fiber, which helps to promote digestive health. Its antioxidant content helps protect against inflammation and reduces the risk of chronic diseases like heart disease and cancer. Eating bok choy may also help regulate blood sugar levels, lower cholesterol levels and boost immunity.
Avocado: Avocado’s creamy texture makes it an amazing addition to salads, smoothies, and more. Because avocados contain potassium, calcium, magnesium and vitamins A, C, E & K, eating avocados regularly has been linked to a lower risk of heart disease and high cholesterol levels. Furthermore, they contain beneficial plant compounds that can help to reduce inflammation and aid in the absorption of antioxidants from other foods.

Prep time: 20 minutes
Cooking time: 5 minutes
Serves: 4

Ingredients:
Salad:

  • 1 small head of green cabbage
  • 2 bok choy stems (save the leaves for the dressing)
  • 1 large cucumber
  • 1/4 cup chives
  • 1 bunch of green onions or scallions
    Dressing:
  • 1 cup bok choy leaves
  • 1 cup fresh spinach
  • 1 cup avocado
  • 2 cloves garlic, minced
  • 1 small shallot, finely chopped
  • 2 lemons, juiced
  • 1/3 cup sesame oil
  • 1/4 cup of nuts of your choice (I used raw, unsalted cashews and walnuts)
  • 2 tbsp soy sauce or tamari
  • ¼ cup nutritional yeast (this gives the salad a rich umami flavor)
  • 1 tbsp chili crunch (we’re big fans of Momofuku’s Chili Crunch or Trader Joe’s Chili Crunch Oil)
  • 1 teaspoon salt
  • 2 tablespoons rice vinegar
  • Any extra scallions you have on hand (optional)
  • 1 tbsp sesame seeds for sprinkling

    Instructions:
    1. Dice all of the salad ingredients into small pieces (we aimed for confetti-sized like the original recipe calls for), then place them in a large bowl.
    2. Add the sesame oil, lemon juice, rice vinegar, chili crunch oil and soy sauce to a blender and combine everything. Then add the remaining solid ingredients (bok choy leaves, spinach, kale, garlic, shallot, cashews, nutritional yeast and salt), and any extra scallions you have on hand. Blend until you have a creamy, thick well-combined consistency.
    3. Pour the contents of the blender into the bowl with the chopped salad veggies and mix to combine. Sprinkle with sesame seeds if desired. Enjoy!

Kale and Sweet Pea Pesto


Indulge in this delicious and nutritious pesto by adding a dollop to fresh pasta, spreading it over toast or crostini, using it as a veggie dip or spooning it over eggs for breakfast. With just a few simple ingredients, you can whip up a meal that is ready in minutes! Not only does this dish taste great, but it will also leave you feeling energized and refreshed thanks to the following superstars:

Sweet Peas: The sweetness of these peas extends beyond their flavor - they’re also a delicious and nutritious vegetable that can benefit your health in many ways. They’re an excellent source of vitamins A, C, K, plant-based protein and dietary fiber. Eating sweet peas regularly can help to improve digestion, promote heart health, reduce blood sugar levels and boost immunity. In addition, they contain powerful antioxidants that can help to protect against cell damage from free radicals.
Kale: Kale's reputation over the past several years has turned it from a lowly leafy green into an A-list veggie celeb. It's packed with essential vitamins and minerals, including iron, calcium, magnesium and vitamins A, C & K. Additionally, it can help to reduce inflammation, boost immunity and support heart health due to its high fiber content. Eating kale regularly has also been linked to better cognitive function and improved digestion.

Prep time: 10 minutes
Cooking time: 5 minutes
Serves: 4

Ingredients:

  • 2 ¼ cups fresh or frozen sweet peas (about 1 10-ounce bag)
  • ½ cup pepitas or pine nuts
  • 2 small garlic cloves
  • ¼ cup grated Parmesan cheese, or 1 tablespoon nutritional yeast
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper
  • 2 packed cups chopped kale
  • 3 tablespoons lemon juice
  • 1 tbsp honey or maple syrup
  • 3/4 cup extra-virgin olive oil

    Instructions:
    1. Bring a medium pot of water to a boil and season with salt. Fill a bowl with ice water. Cook the peas in the boiling water until bright green and tender, about 3 minutes. Transfer to the bowl of ice water to cool, then drain.
    2. In a food processor, pulse the pepitas/pine nuts and garlic until the pepitas are ground up. Add the cheese or nutritional yeast, salt and several grinds of pepper and pulse again.
    3. Add the kale, peas, lemon juice and honey. With the food processor running, drizzle in the olive oil and process until combined. Enjoy!

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