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Healthy Diet Recipes
Iain Bagwell
The New Year provides us with the perfect opportunity to swap our unhealthy eating habits for a more nutritious and balanced diet. This doesn't mean, however, that we should settle for tasteless meals. We've gathered a batch of double-duty dinners—including brightly colored vegetables and fruits packed with antioxidants and vitamins, heart-healthy fish with omega-3s and fiber-rich whole-grain foods—that are sure to jump-start your new and improved lifestyle. As a bonus, we've included tips on how to choose the right foods when shopping and preparing meals. Enjoy!

Cumin-Roasted Brussels Sprouts

Apple and Dried Fruit Compote

Glazed Salmon on Greens & Orange Salad

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Quinoa-Veggie Pilaf

Curried Yellow Split Peas

Eat More Fruit & Vegetables

Eat the rainbow: Choose foods that are naturally bright in color, such as spinach, broccoli, blueberries, blackberries, cranberries, carrots and sweet potatoes. The fruits and veggies with the most antioxidants are usually the brightest ones!

1.Trypreparing veggies with new flavor combos to keep meals interesting. (Check out the Brussels sprouts with cumin)2. Add sliced pears and dried cranberries to your salad. 3.Servesauteed apple slices with pork chops 4.Stira handful of berries, fresh or frozen, into your yogurt, oatmeal or cereal. 5.Tosschunks of mango, papaya, or pineapple with lime juice and cilantro. Serve over grilled, broiled or steamed fish. 6.Putchopped Swiss chard or kale into chicken soup or stews. 7.Leavethe skin on when baking, roasting or boiling potatoes. It contains most of the potato's fiber. 8.Spreadmashed avocado, the good fat, onto sandwich bread instead of mayonnaise. 9.Eatfruit whole instead of juiced for increased fiber and satiety. 10.Usefruit in savory recipes. The Apple and Dried Fruit Compote is good with roast pork, beef or chicken.

Friendly Fish

The oils in most fish are a super source of heart-healthy omega-3s. Make a habit of eating fish at least twice a week. Salmon, sardines and trout are especially high in omega-3s; halibut, flounder, sole, tilapia and cod are also great sources of lowfat protein.

1. Usecanned salmon (with or without bones) instead of the usual tuna in a sandwich.2. Oven-fryfish, either whole or cut into strips for fish fingers. Coat fish as usual, place on nonstick foil- lined baking pan, coat with cooking spray, and bake at 425 degrees until crisp and cooked through.3. Swapfish for ground beef to fill tacos.4. Skiphamburgers and serve salmon burgers instead. They're available fresh or frozen at your market.5. Addchunks of fish or shellfish to simmering marinara sauce. Heat until cooked through and toss with pasta.

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Add Whole Grains to Your Diet

Whole grains are an important part of eating healthy-they provide complex carbohydrates, fiber, vitamins and minerals, and are naturally low in fat. There are lots of easy ways to fit them into your diet.

1.Usefiber-rich barley instead of white rice the next time you make a pilaf. 2.Mixsoaked bulgur wheat (it's loaded with minerals and vitamins) with ground meat to bulk up meat loaf or meatballs. 3.Pumpup your potassium and iron intake by using wheat germ instead of flour or bread crumbs to coat meat or fish. 4.Preparea large batch of old-fashioned or steel-cut oats, then freeze in single-portion containers for a quick, healthy breakfast. 5.Tryfarro as a side dish. It has a nice chewy texture and nutty flavor, and cooks in as little as 10 to 15 minutes. Great served hot or cold as a salad. 6.Switchto some of the new whole-grain pastas, like Barilla Plus or whole-wheat pasta. 7.Wanta healthier alternative to white rice or couscous? Try quinoa, "the mother of all grains." It's loaded with minerals and high in fiber, but what really sets it apart is that unlike any other grain, it's a complete source of protein.8.Use ready-made frozen or shelf-stable brown rices rather than making rice from scratch.

Buzz on Beans

Beans are a great source of fiber, a lowfat protein source- and they're cheap! Be sure to rinse canned beans before using in recipes to remove most of the sodium.

1. Tossbeans into salads and soups.2. Pureewhite beans with garlic, lemon juice and olive oil for an easy dip.3. Adda can of rinsed chickpeas to a pesto pasta.4. Mixblack beans, canned corn and salsa for a super-quick side dish.5. Combinered beans with meat for a taco filling.6. Wrappinto beans along with scrambled eggs, chopped tomato and scallions in a flour tortilla.7. Trytossing canned cannellini beans into lamb or chicken stews for the last 20 minutes of cooking.






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Date: 10.12.2018, 13:17 / Views: 44472