Key Ingredients for a Healthy New Year
By: Janis Bowers (View Profile)
“This is the year!” When the clock struck midnight on the 31st, what resolution did you vow to uphold in 2009? For many people, the goals we set are centered on looking or feeling better, and food plays a big part of that. This menu highlights seven ingredients that contain essential nutrients to help keep you healthy, give you more energy, and just plain feel good about your food choices.
These seven new recipes make it easy to enjoy a healthy New Year!
Key Ingredient: Plain Non-Fat Yogurt
* Nutritional benefits: high in calcium, fortifies the immune system
* Why I keep it on hand: typically lasts long in the fridge and blends well with almost any flavor (it’s like a blank canvas when creating a new recipe)
* Ideas: mix with fruit, granola, or nuts for breakfast; puree with any white bean or chickpea for the base of any flavor hummus; great for sauces and dips
Spinach and Scallop Curry
Prep Time: 10 minutes, Cook Time: 10 minutes, Servings: 4
Ingredients:
1/2 cup fat-free plain yogurt
1/4 cup chicken broth, reduced sodium
4 green onions, chopped
2 teaspoons fresh ginger root, minced
2 teaspoons curry powder
2 teaspoons garlic, minced
1 1/2 pound sea scallop
2 cups baby spinach greens, coarsely chopped
1 small tomato, diced
2 cups instant brown rice, cooked
Directions:
Heat oil in a wok or large skillet. Meanwhile, whisk together the yogurt and broth.
When the oil in the wok is heated to the point of almost smoking, add scallions, ginger, curry, and garlic. Stir-fry 10 seconds; add scallops; stir constantly for 2 minutes. Add spinach, stir-fry about 1 minute. Add tomato and yogurt mixture. Combine thoroughly until heated through (about another 30 seconds).
Serve immediately over hot cooked noodles or rice.
Key Ingredient: Orange (Juice)
* Nutritional benefits: excellent source of Vitamin C, dietary fiber, and potassium
* Why I keep on hand: inexpensive, long fridge life, one little orange can be eaten whole, grated for the rind, or squeezed for the juice
* Ideas: Add orange segments to a mixed green salad, squeeze fresh juice for create a unique dressing, dice with strawberries and pineapple for fruit salsa, zest the rind for tea, or use the juice to add flavor to any number of sauces that work well with chicken, fish, or beef
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