Our next Spring Into Wellness contributor is Kristine Van Workum. Kristine is a Registered Dietitian, Certified Specialist in Sports Dietetics and Licensed Dietitian-Nutritionist. She is the owner and founder of Brevard Nutrition, Inc, a company created in 2009 to provide individual and group nutrition therapy for overall health and wellness. Kristine is also a frequently requested speaker on various nutrition topics for medical and professional organizations, as well as for local health fairs. She enjoys facilitating seminars and workshops on her specialty areas of sports nutrition, eating disorders, weight management and a non-diet approach to healthy eating.
Take it away, Kristine!
The flavors of spring often spark excitement for the summer months and fresh food. Too often we forget to keep our diet simple and well-balanced, neglecting the importance of incorporating protein with each meal. Proteins from both plant and animal-based sources are essential for cell function and overall health, and should make up ¼ of our plate per the USDA’s MyPlate dietary guidelines for Americans.
In addition, the American Heart Association recommends we consume at least 2 servings of fish (3.5 oz cooked per serving) each week, to ensure a diet rich in protein and Omega-3 fatty acids. Fresh fish and seafood are wonderful ways to incorporate the benefits of muscle-building proteins and hearth-healthy Omega-3 fats. For both kids and adults, the benefits of incorporating the nutrients found in seafood are numerous, consisting of improved cognitive/brain function, increased immune system, and decreasing inflammation and the potential for disease risk in our bodies. For many of us, high-quality protein found in fish often helps with fullness/satiety and provides essential amino acids for growth and development in children. For more information on the benefits of eating fish, click here.
Try the simple recipe below for a fun and festive way to incorporate color and variety into a delicious kid-friendly meal that packs a nutritional punch!
Shrimp Ceviche “Flatada”
- 2 Flatout Hungry Girl Foldits in 100% Whole Wheat with Flax
- 1 lb. small shrimp
- 1-2 Tbsp olive oil
- 1 clove garlic, minced
- 1 large tomato, diced
- ½ red onion, diced
- 1 avocado, chopped into pieces
- 2 Tbsp fresh cilantro, chopped
- Juice of 1 lime
- Juice of 1 lemon
- Salt & pepper, to taste
- Additional lime wedges, for garnish
Preheat oven to 350°F. Cut Flatout Foldits in half (leaving 4 individual pieces) and place on a cookie sheet. Bake for 7 minutes or until crisp, then move to plates and allow to cool.
While Flatouts are baking, heat olive oil over medium-high heat in a large skillet. Sauté shrimp and add garlic, stirring until cooked thoroughly. Remove shrimp from heat and cut into bite-sized pieces. Chop tomato, red onion, avocado and cilantro; combine with shrimp in a large bowl. Juice lime and lemon, removing seeds, and add juice to shrimp mixture. Season with salt and pepper as desired.
Spoon shrimp mixture onto each circle of Foldit Flatbread. Serve and enjoy!
Tip: Shrimp mixture can be prepared ahead of time and stored in the refrigerator. It can be served cold or at room temperature on Foldits.
Serving ideas: Serve with fresh lime wedges and optional mango side or mango salsa as a condiment. A grilled white fish or canned salmon/crab can also be substituted in place of shrimp, if preferred.
We hope you enjoy Kristine’s recipe. You can learn more about her and her company on the Brevard Nutrition Facebook page. Bon appetit!
We’d love to hear your fresh perspective!
- How do you incorporate protein and/or fish into your diet?