March is Nutrition Month and dietitians are helping Canadians to get cooking.  It’s a great way to connect together, eat better and enjoy. The slogan for this year’s campaign is Simply Cook and Enjoy!

In a hurry? Take a kitchen shortcut with healthier convenience foods.

Healthier convenience foods, combined with fresh ingredients, can help you make tasty meals in minutes. Choose items with less sodium, fat and sugar. Here are 10 convenience foods that make great healthier shortcuts:

• Light canned tuna or canned salmon

• Pre-cut butternut squash

• Canned legumes such as chickpeas or lentils

• Canned diced tomatoes

• Shredded cheese

• Eggs

• Plain frozen fish fillets

• Frozen vegetables and fruit

• Fresh or frozen whole wheat tortellini

• Whole grain pizza crusts

Shrimp, Vegetables and Whole Wheat Pasta

4 cups (1 L)          whole wheat pasta (such as fusilli or penne)

1 tbsp (15 ml)           olive oil

3                    cloves garlic, minced

1                    bunch broccoli, chopped

1                    red bell pepper, sliced

2 cups (500 ml)          grape tomatoes, halved

12 oz (375 g)            shrimp, peeled, deveined and halved

1 tsp (5 ml)             dried Italian herb seasoning

salt & freshly ground pepper to taste

Cook pasta according to package directions until al dente (tender to the bite). Drain.

Meanwhile, heat a large skillet over medium-high heat. Add oil and swirl to coat pan. Sauté garlic for 1 minute, being careful not to burn it. Add broccoli, red pepper and tomatoes; sauté for 5 to 7 minutes or until vegetables are tender-crisp. Add shrimp and cook, turning once, until opaque and slightly browned, about 4 minutes. Stir in pasta, Italian seasoning, salt and pepper.

Makes 6 servings

Variation?

Change some of the vegetables for variety. You could try sugar snap peas, snow peas or spinach instead of the broccoli, or yellow pepper or carrot instead of the red pepper. Or use a frozen vegetable blend.

Substitute canned tuna or salmon for the shrimp.

Source: adapted from www.cookspiration.com

Learn more about Nutrition Month

Visit dietitians.ca this Nutrition Month for inspiration and information from Registered Dietitians:

• Access eaTracker to review your food and activity choices, analyze your recipes, plan your meals, and more

• Download free smartphone apps eaTipster for a nutrition tip a day, and Cookspiration to inspire you to cook

• Watch videos with advice from Registered Dietitians

Dietitians have a unique knowledge of food and nutrition to provide Canadians with practical advice on choosing good-for-you ingredients to cook healthy meals. Seek out Dietitians as the smart choice for nutrition and food information.