March Nutritional Month

What better way to start the month of March off than with a few small changes to your diet.
Here to inspire us in the ciKitchen, Emily Dupuis, registered dietitian for Harvest Market in Champaign.
National Nutrition Month and its theme “put your best fork forward” highlighting making small and meaningful changes, one bite at a time, to improve health and wellness for a lifetime. The power bowl hits on incorporating nutrient-dense foods from many food groups for a delicious and nutritious  meal!

Southwest Power Bowl
½ cup cooked farro
¼ cup pinto beans
½ cup finely shredded cabbage
½ cup grape tomatoes, quartered or halved
2 slices avocado
¼ cup red onion, roasted
¼ cup corn, roasted
Dash of cumin, coriander, garlic powder and/or onion powder, salt/pepper to taste mixed with beans
Lime wedges and cilantro, if desired
Add each ingredient to fit in a section of the bowl. Dress with the avocado-cilantro sauce, some freshly chopped cilantro and lime juice.
Avocado-cilantro sauce
        1 ripe avocado
        Juice and zest of 2 limes
        1 cup nonfat plain greek yogurt
        2 tablespoons red wine vinegar
        1 tablespoons extra virgin olive oil
        3-4 cloves garlic, finely minced
        ¼-1/2 cup cilantro
        Dash cumin, coriander, salt and pepper to taste
Combine all ingredients in food processor, blender or bowl to blend with immersion blender. Blend until completely smooth. Adjust seasonings to taste. For thinner sauce, add more vinegar and olive oil. For thicker sauce, add more avocado and yogurt
To see Harvest Market’s list of cooking events visit their website:

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