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Food as Medicine: March 2025

June 27, 2025

March 2025


For healthy eating in March, consider the following tips and recipes


  • Embrace the taste of spring with dishes featuring seasonal produce like asparagus, broccoli, cabbage, and peas.
  • Fill your meals and snacks with a rainbow of fruits and vegetables, whole grains, lean meats, poultry, seafood, beans, eggs, and dairy products.

Tips for Cutting Down on Sugar

Keeping tabs on how much sugar you’re consuming is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or prediabetes. The empty calories from added sugars in desserts, sweetened beverages and candy can lead to weight gain and spikes in blood glucose levels.

The good news is that cutting down on sugar may be easier than you think. 



Tips to cut back on added sugar:

  • Toss the table sugar. Cut back on the amount of sugar you add regularly to beverages and foods including cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half. Continue to decrease the sugar until your taste buds adjust.

  • Swap out the sugary sips. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks, unsweetened iced tea, and other unsweetened beverages with flavors can be a better choice than sugary drinks.

  • Shop wisely. Compare Nutrition Food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.

  • Go from added to natural. Instead of adding sugar to cereal or oatmeal, enjoy the sweetness from the natural sugars found in fruits. Try all the varieties: fresh, frozen, dried or canned fruits. Many dried fruits can be sweetened so read labels carefully and choose the unsweetened options. Buy fruit canned in water or natural juice without added sugar. Avoid fruit canned in syrup, especially heavy syrup. 

  • Half it. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.

  • Use flavor extracts. Reduce some of the added sugar in recipes by using extracts, such as almond, vanilla, orange or lemon, to add some sweet scent without adding sugar.

  • Spice it up. Enhance foods with warm spices instead of all the added sugar. Try ginger, allspice, cinnamon or nutmeg.

  • Get saucy. Switch out the added sugar in a recipe with an equal amount of unsweetened applesauce.

  • Use low-calorie sweeteners when necessary. Low- and no-calorie sugar substitutes mimic the sweetness of sugar, making them a good bridge if you’re trying to cut down on added sugars. These sugar substitutes can work as a short-term solution as you gradually train your palate to enjoy foods and drinks that are less sweet.

Carrot Tacos

Ingredients:


2 Tablespoons olive oil

1 Tablespoon lemon juice

1 small garlic clove, minced

1/2 teaspoon cumin

1/4 teaspoon salt

1 pinch dried oregano

2 large carrots, grated

(Optional) 4 shredded radishes

1/4 cup raisins

4 leaves of red or green leaf lettuce, rinsed and dried


Directions:


1. Whisk together the first six ingredients in a medium bowl.


2. Mix in the carrots, stirring to combine thoroughly.


3. Stir in raisins. 


4. Lay a lettuce leaf on each plate and place a scoop of the carrot mixture on top.


5. Fold the lettuce like a taco shell.


6. Add a protein such as canned chicken or tuna, or cooked chicken to make a meal.


Chickpea Curry

Ingredients:


1 medium onion, diced

3 garlic cloves, minced, or 1/2 teaspoon garlic powder

1 Tablespoon oil, 1 teaspoon salt

2 Tablespoons curry powder OR 3 Tablespoons curry paste 

(Optional) 1 teaspoon each of ginger, cumin, and/or coriander 

2 cans chickpeas, drained and rinsed

1 can diced tomatoes

1 can (13.5 oz) light coconut milk (unsweetened)

1 cup spinach or other leafy green vegetable


Directions:

Add the oil to a pot and heat to medium-high. Add the onions to the pot, stirring occasionally. Once the onions have started to brown, add the salt and garlic. 


Measure your curry seasoning of choice and add to the pot as well as any optional seasonings, if you have them on hand. Stir to combine and cook until fragrant, about 1 minute. 


Pour the tomatoes and chickpeas into the pot, and mix well, scraping any spices off the bottom of the pot that browned and got stuck (that’s good flavor!). 


Reduce heat to medium and simmer for about 5 minutes, then reduce to low. Add the spinach, then pour in the coconut milk. Stir to combine and gently simmer for about 10 minutes. (Note: Simmer longer for softer chickpeas.)


Serve by itself, over rice, or with whole wheat flatbread for dipping.


10 Ways to Use Fresh Ginger Root

1. Juice It!

Give your homemade fruit and vegetable juices a new twist by passing a slice of fresh ginger through your juicer before juicing the other ingredients. Incorporating ginger into homemade fruit juices is also one of the best ways to reap the wonderful health benefits of fresh ginger root. Tip: Fruits and vegetables that pair well with ginger in juices include carrots, oranges, mandarines, apples, and grapefruit.


2. Use Fresh Ginger to Add Zing to Smoothies

A little bit of grated fresh ginger root will take any fruit smoothie – or green smoothie – from boring to bold. To make a gingery fruit smoothie, simply add a teaspoon of peeled and grated fresh ginger root into your favorite smoothie. The zesty flavor of ginger makes it a particularly good addition to smoothies starring strawberries, mango, apples, oranges or kale. Tip: If you're looking for a more precise smoothie recipe featuring ginger, check out this gingergy fruit smoothie or this ginger, carrot and orange smoothie.


3. Make Ginger-Flavored Applesauce

Making applesauce is one of the best ways to use up apples, but it can also help you get rid of that extra ginger sitting in your fridge.


4. Use fresh ginger in salad dressings

You can also use fresh ginger root in salad dressings.


5. Make Ginger Tea

There's no need to buy prepackaged, dry ginger tea when you can make your own fresh ginger root tea – all you need is sliced or grated ginger root and hot water. Bonus tip: If you love the invigorating effect of fresh ginger tea, try this: cut the extra ginger root languising in your fridge into thin slices and freeze the ginger slices in small portions, each portion packing enough ginger goodness for one serving of tea (a BPA-free ice cube tray is perfect for this purpose).


6. Use it as a Substitute for Dried Ginger Powder

If you have a recipe that calls for ground ginger but you only have fresh ginger, try using a small amount of peeled and grated fresh turmeric as a substitute. To substitute fresh ginger for the ground spice, use about 1 tablespoon grated fresh root for 1/8 teaspoon ground ginger.


7. Use it in Stir-Fries

You can't go wrong by using finely shredded or minced fresh ginger root in Asian-style stir-fries. Fresh ginger is typically added to the wok at the beginning of the cooking process, along with oil and garlic. For exciting stir-fry recipes, check out award-winning cookbook Stir-Frying to the Sky's Edge.


8. Use Fresh Ginger Root in Pureed Soups

The combination of carrots and fresh ginger root is soothing and satisfying, which is probably why the internet is full of recipes for soups starring carrots and ginger. Other ingredients that pair well with ginger in soups include sweet potatoes, pumpkins, parsnips, lentils and apples.


9. Dehydrate Fresh Ginger and Make Ginger Powder

If you're running out of ideas for what to do with all that fresh ginger in your fridge, consider dehydrating sliced or chopped ginger root in a food dehydrator. You can then grind the dehydrated pieces to make your own ginger powder and use it to spice up soups, stir fries, salad dressings, marinades, etc.


10. Turn it into a Thriving House Plant

If you get bored using ginger in your recipes, here's an alternative use for ginger root: turn it into a house plant by planting it in a medium-sized pot filled with moist soil! If the ginger root you want to plant is very big, you can cut it into a few pieces as long as you make sure each piece has a few nodes or buds from which to sprout. Bonus tip: For more ideas on how you can turn leftover food and kitchen scraps into thriving house plants, check out the book Don't Throw It, Grow It!.

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences.

Please click HERE or scan the QR code for very brief survey.

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