If you resolved to be healthier in the new year, the Centers for Disease Control and Prevention recommends we eat more fruits, vegetables and whole grains, as well as fat-free or low-fat milk and milk products. Eating fish, poultry, beans, nuts, lean meats and foods low in saturated fats, trans fats, cholesterol, salt and added sugars also is important to keep within your daily calorie needs.
If you resolved to be healthier in the new year, the Centers for Disease Control and Prevention recommends we eat more fruits, vegetables and whole grains, as well as fat-free or low-fat milk and milk products. Eating fish, poultry, beans, nuts, lean meats and foods low in saturated fats, trans fats, cholesterol, salt and added sugars also is important to keep within your daily calorie needs.
Try to purchase local, fresh produce as much as possible; however, many fruits and vegetables at the supermarket often come from afar.
Chile has become a large producer of grapes, plums and nectarines, producing more than 1 billion pounds of fruit, especially during the winter months. Peak season for Chilean fruits will be in February and March. Check for the “jet fresh” or “tree-ripened” labels on these fruits, otherwise they had a hard 12-day journey and flavors might be compromised.
Here’s a lentil salad with roasted vegetables that would be a great lunch or dinner main dish:
Lentil Salad with Roasted Vegetables
Serves: 6
Heat oven to 400 degrees. In a single layer, using two baking sheets, place:
1 small whole acorn squash, peeled, halved, seeded, and diced to 1/2-inch pieces
2 carrots, peeled, dices to 1/2-inch pieces
1 medium celeriac, peeled, diced 1/2-inch pieces
3 small beets, peeled, diced 1/2-inch pieces
Sprinkle vegetables with:
2 tablespoons extra virgin olive oil
1/2 teaspoon salt
Place on top of vegetables:
2 sprigs thyme
1 sprig rosemary
Cover with foil, roast for 25 minutes. Remove foil, bake for additional 30 minutes.
Vegetables should be tender and golden all over.
In a large pot, add 6 cups water and add:
2 cups brown or green lentils
2 garlic cloves, peeled, smashed
1 bay leaf
1 1/2 teaspoons kosher salt, to taste
1/2 teaspoon black pepper
Bring to boil, reduce heat to low, simmer for 30 minutes until lentils are tender.
In a small bowl, whisk together:
1/4 cup sherry vinegar
2 teaspoons Dijon mustard
1/2 teaspoon salt
Slowly drizzle in, while still whisking:
1/2 cup extra-virgin olive oil
Drain lentils, discard bay leaf. Toss lentils with half of the vinaigrette while still warm, add salt to taste.
To serve, toss with vinaigrette to lightly coat:
2 heads radicchio, sliced
Combine lentils, roasted vegetables, adding more vinaigrette to taste. Spoon over radicchio in serving platter.
Garnish with:
2 green onions, thinly sliced
Parsley, roughly chopped
Flaky sea salt
Cracked black pepper
Juice from one tangerine
More extra virgin olive oil, if needed
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If you have a favorite comfort food and it might not fall into the healthy category, you are allowed to have it occasionally, and eventually cut it back to once a month. When you do have it, eat smaller portions or try a healthier version of preparing it.
Like my husband, who loves fried chicken, the alternative is a healthier baked version. Baking instead of frying means 7 grams of fat instead of 20.
Oven-Fried Chicken
Serves: 4
Whisk together:
1/2 cup buttermilk
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
Place in a shallow baking dish, add:
2 1/2 to 3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
Cover and marinate in the refrigerator for at least 30 minutes or overnight.
Preheat oven to 425 degrees. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Whisk together in a small bowl or sealable plastic bag:
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground black pepper, to taste
Shake off excess buttermilk, place two pieces chicken into flour mixture and shake to coat. Shake off excess flour and place the chicken on the prepared pan. Discard any leftover flour mixture. Spray chicken with olive oil cooking spray. Bake the chicken until golden brown and no longer pink in the center, about 40 to 50 minutes.
This “fried” chicken is 224 calories, 7 grams of fat, 5 grams of carbohydrate, 237 mg of sodium and 400 mg of potassium. Chicken fried in oil would be 320 calories and 20 grams of fat.
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Healthier eating should also include one hour of activity. Here is a guide from Mayo Clinic of the calories burned by various activities:
Weight 160 lbs. 200 lbs. 240 lbs.
Cardio-high impact 533 664 796
Cardio-low impact 365 455 545
Water aerobics 402 501 600
Back-packing 511 637 763
Basketball game 584 728 872
Bicycling less than 10 mph 292 364 436
Canoeing 256 319 382
Ballroom dancing 219 273 327
Touch or Flag football 584 728 872
Golfing – carry own clubs 314 391 469
Hiking 438 546 654
Jump rope 861 1,074 1,286
Resistance weight training 365 455 545
Stationary running 438 546 654
Running 8 mph 861 1,074 1,286
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming laps 423 528 632
Tae kwon do 752 937 1,132
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 256 305
Walking, 3.5 mph 314 391 469
Choose which is most enjoyable for your abilities, in order for you to continue exercising throughout the year.
Email me at audreywilson808@gmail.com if you have questions.