• Colleen Symanski, RN, CDE

Are you in a food rut?


Food Rut be Gone!

One of the most frequently questions I get asked is “What should I eat?” This question has nothing to do with special diets or nutrient requirements. We get stuck in food ruts; eating the same foods over and over until we run out of ideas and get bored. When this happens it’s time to consult and commit to new ideas. That’s why you will often hear Colleen say it “starts in the cart or spice it up”.

Chicken, shrimp and salads are popular mainstay meal choices that can get boring. Yet, with a little creativity and planning, you can transform them with spices, herbs, and condiments.

For example, shrimp is a basic protein staple and it’s so versatile. You can sauté it in orange marmalade sprinkled with toasted coconut and red pepper flakes. Perhaps sauté in it lime juice and cilantro and serve over a medley of vegetables. (One of my favorites is Birds Eye frozen broccoli stir-fry- it also has carrots, onions, red peppers, water chestnuts, mushrooms & celery) Shrimp also goes great in salads or served with avocado.

Salads can be so much fun and prepared in countless ways. One of my favorite salad change –up is arugula with sliced pear, goat cheese, and cardamom. Dress it with a little olive oil and fresh squeezed lemon juice, add a sliced date, some cashews and toasted sesame seeds. Perhaps sprinkle a little Ceylon cinnamon on it. This salad is easy to make and a nice combo of peppery and sweet.

It is best to buy some spices in small quantities for optimal freshness. Spices and herbs change up the flavor of foods. Learn how to use them and what they go well with so you can create easy and healthy meals to bid farewell to food ruts. Attend one of Colleen’s Spices and Herbs class; you’ll learn more about spices and herbs and taste them.


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