So the new year is here and a lot of people made some resolutions a couple weeks back. But two weeks in the best laid plans, especially for those concerning eating right, can be hard to keep following. With that in mind the WIckeds are each contributing a healthy recipe to help keep things interesting. Best of luck with all your goals!
Jessie: Whenever I am working on improving my diet I find I can stick to my plans best if I give myself a few treats now and then. This is one of my favorites because it feels like something much more decadent than it really is. Weighing in at about 150 calories for a 1.5 cup serving, this treat is packed with vitamin C, calcium and even a bit of fiber to make you feel extra virtuous. Here’s how to make it:
Partially defrost a cup of whole, frozen, unsweetened strawberries in the microwave. They are the right amounted of thawed out when you can squeeze them and there is a little give but the berries still feel icy. Place them in a food processor with a half cup of non-fat plain yogurt. Blend until the berries and yogurt are of an even, smooth consistency. Taste and add a small amount of sweetener if necessary. Enjoy!
Edith: I like a nice tomatoey fish-vegetable soup. Low cal and delicious, it fills you up but makes you feel like you had an entire meal. You can always add chunk of wholegrain bread on the side.
Saute a diced onion in a bit of olive oil. Add a diced green pepper and a red pepper, a diced carrot, two stalks of celery, diced, and several minced cloves of garlic. Continue to saute until the vegetables are softened. Add a can of crushed tomatoes, a bottle of clam juice, some vegetable or chicken stock, a cup of white wine and bring to a simmer. Add a couple of cups of broccoli florets, some dill, dried or fresh, or cilantro if you have it. Cut a pound or two of the skinless fish fillet of your choice into bite-sized chunks and add that. Simmer until it’s all together. Adjust seasonings with salt and pepper and a glug of hot pepper sauce. Top with minced green onion if you like. As you can see, it’s all approximate. And even better the second day!
Julie: It should say something about my relationship with January that this question stumped me. Lack of light, cold, post-holiday, I gravitate towards junk. And carbs. So I have been working on portion control and eating real food. And trying to eat colors. A favorite salad for this time of year. Greens, beets, blue cheese, toasted walnuts (brings out the flavor), tomatoes, avocado. Go crazy on the greens, beets, and tomatoes, but watch the other ingredients. Add chicken or turkey if you would like. Drizzle it with olive oil, and lemon.
Barb: I’m in Key West for the month and my recipes, both healthy and un, are at home. So we’ll go with this simple one for applesauce. In winter, I love to eat it warmed up. In a large, heavy pot, put one inch of apple cider. Add five pounds of apples, peeled and cored, cinnamon and nutmeg to taste. Cook down. Mash with a potato masher. Can also be done in a slow cooker.
Sherry: If you have a sweet tooth but want something that isn’t fattening my favorite is pumpkin cake. All you need is a boxed spice cake mix and a 15 ounce can of pumpkin. Dump the dry cake mix in a bowl, (do not follow the cake mix directions and add the other ingredients) add the can of pumpkin and stir until well blended. Spray the bottom of a 9×13 pan with nonstick spray. Put in the mix and smooth out. Bake at 350 for 22-25 minutes. Voila you have a cake with fiber and Vitamin C! It is so moist and delicious it doesn’t need frosting.
Liz: Smoothies are my go-to recipe, and I love the Vitamix. I usually put a 1/4 cup of flax seeds, 2 tablespoons of chia seeds, kale, berries, a banana (or avocado), some pomegranate juice, water and ice. Blend and enjoy – and it’s way healthy!
Readers: What’s your favorite healthy recipe?