Celebrating Persian New Year & National Nutrition Month

How Persian New Year and National Nutrition Month Connect

March is a month of celebration, welcoming the arrival of spring, National Nutrition Month, and Persian New Year, known as Nowruz. While these occasions may seem different, they share a common theme: connecting with friends and family over nutritious food.

In this blog, we’ll explain National Nutrition Month, highlight this year’s theme, explore Persian New Year, showcase traditional items found on the Persian table, and share tips on how you can begin incorporating Persian foods into your diet.

What is National Nutrition Month?

Every March, the Academy of Nutrition and Dietetics holds a month-long campaign to encourage people to make nutritious food choices and adapt healthy eating habits. The 2025 theme is: “Food Connects Us.” The Academy explains, “Food connects us to our cultures, our families and our friends. Sharing a meal is an opportunity to learn about its preparation, who made it and where the ingredients were sourced.”

How Food Connects Us Across Cultures

If there’s one thing that has the power to bring people together, it’s food. Food is a universal connector. It’s at the center of gatherings, celebrations, and holidays. Sharing a meal creates connection, memories, and passes down stories and traditions.

Food also holds deep personal meaning. One dish may remind you of home, a loved one, or a special occasion. It serves as a bridge, allowing people to connect. One example of this cultural connection through food is Nowruz, the Persian New Year, where nutritious food is at the center of this celebration.

A Spotlight on Persian Cuisine and Culture

What is Persian New Year (Nowruz)?

Nowruz marks the start of a new year and the arrival of spring. It’s a time of renewal, joy, and gathering with loved ones. One cherished tradition is setting the Haft-Seen table, a beautifully arranged display featuring seven symbolic items. Persian cuisine is also a key part of the celebration.

What is on the Persian Table?

Here we explore some staple dishes and foods found on the Persian table.

• Rice Dishes: One of the hallmarks of Persian cuisine is rice. It may be served plain or infused with herbs, spices, vegetables, fruit, nuts, beans, and meat.
• Stews: Meat and vegetarian stews are main courses, brimming with nutrient-dense ingredients like lean meats, greens, vegetables, and beans.
• Yogurt: Yogurt is a common side dish served alongside rice and stews. It is sometimes mixed with herbs, nuts, and fruits.
• Nuts: Nuts like almonds, walnuts, and pistachios are found in bowls around Persian homes. They’re enjoyed as snacks, served with meals, or even incorporated into dishes.
• Fruits: Fresh and dried fruits are frequently found on the Persian table. Pomegranates, apples, pears, citrus, and dates make regular appearances.
• Herbs: Fresh herbs such as parsley, basil, cilantro, are served with meals. They can be eaten with a breakfast of bread and feta cheese, paired with rice and stews, or incorporated into salads, yogurt, stews, and main courses.
• Spices: Persian cooking uses a variety of spices. Saffron is one of the most famous spices, adding a vibrant yellow color to rice dishes and even used in desserts like rice pudding.

How to Incorporate Persian Food into Your Diet

Want to bring Persian flavors into your kitchen? Here are some delicious ways to get started:

Appetizers

• Fresh and Dried Fruits: Enjoy a platter of fresh and dried fruit ready for appetizers or desserts.
• Herb, Nut and Cheese Platter: Fresh herbs like basil, mint, tarragon, along with radishes, walnuts, and feta cheese, are served on platters to be enjoyed with Persian bread.

Side Dishes

• Kashk-e Bademjan: A creamy eggplant dip with caramelized onions, whey, and garlic.
• Mast-o Khiar: A refreshing yogurt and cucumber dip with dried mint, raisins, and walnuts.
• Shirazi Salad: A mix of cucumbers, tomatoes, red onions, herbs, and dressed with lemon and lime juice.

Main Dishes

• Date Omelette: A sweet and savory omelette made with dates, eggs, and cinnamon.
• Fesenjan: A stew made with ground walnuts, pomegranate molasses, and chicken.
• Shirin Polo: A sweet rice dish filled with saffron, orange zest, slivered almonds, barberries and chicken.
• Tahchin: A crispy rice casserole mixed with yogurt, saffron, and barberries.
• Ghormeh Sabsi: A hearty stew of meat, herbs, greens and beans.
• Adas Polo: A rice dish consisting of basmati rice, lentils and dates.

Desserts

• Ranginak: A pastry made with dates, walnuts, cinnamon and cardamom.
• Sholeh Zard: A rice pudding infused with saffron, rose water, and cardamom, often topped with cinnamon and nuts.
• Bastani Sonnati: A creamy saffron and rose water-infused ice cream often studded with pistachios.
• Halva-ye Khoshk: A soft and chewy halva made with mashed dates, nuts and butter.

Dates are a Global Staple and Connector

Dates are widely used in Persian cuisines, and beyond. You may also see them used in other cultural traditional cuisines.

• Saudi Arabia: Medjool dates are commonly enjoyed during coffee and tea time. They are often served with a cup of traditional Saudi coffee, along with tahini for dipping. (Also makes for a great blood-sugar balanced snack!)
• India: Medjool dates are featured in various sweet and savory dishes in Indian dishes like Date Nut Ladoos, to adding natural sweetness to chutneys, as in our Tamarind Date Chutney.
• Morocco: Medjool dates are often used in tajine, one of the most popular dishes in Morocco. Curious? Try our Lamb Tagine or Moroccan Inspired Chickpea and Date Tagine

From Persian stews to Saudi coffee time, dates are a beloved fruit enjoyed across the globe. This National Nutrition Month and Persian New Year, celebrate the diverse ways food connects us and explore the delicious traditions that bring people together.

________________________________________________

Roxana Ehsani, MS, RD, CSSD, LDN, is a Registered Dietitian Nutritionist and Board-Certified Specialist in Sports Dietetics. She works as a media spokesperson, nutrition consultant, recipe developer, and content creator for food and nutrition brands. Roxana regularly appears as a food and nutrition expert on television stations across the country and is frequently quoted in national publications. She is also a contributing writer for EatingWell and Food and Wine. With a robust background in sports nutrition, Roxana has even worked with professional, Olympic, collegiate, and high school athletes and teams.