Start the year out right by eating healthier

 

If there’s one goal most people have in mind at the beginning of each year, it’s to get healthier.

One important component of that is to eat healthier. After all, you can exercise all you want, but if you aren’t fueling your body properly you will have issues.

While there are a multitude of diets out there, the key isn’t dieting but changing your eating habits. And the easiest way to do that isn’t all at once but instead changing a few things at a time — for example, cutting out sugary drinks, then moving on to other eating habits.

In general, the healthiest way of eating is to consume moderate quantities of foods that are nutrient dense.

Eat whole foods, not processed foods, and select fruits and vegetables with a variety of colors.

Choose whole grains, add more vegetables and fruits when possible and remember that if you slip up once in a while, it’s not a big deal.

After all, you can enjoy your favorite foods, even if they are high in calories, fat or added sugars, if you only indulge in them once in a while and balance them with healthy choices.

For some people, it’s important that they eat a little something sweet every day. Try ounce or two of dark chocolate, which has antioxidants such as flavanols and polyphenols that neutralize free radicals and prevent oxidative stress, as well as a variety of minerals.

Don’t spend time thinking about the foods you shouldn’t have. Instead, think about all the foods you can eat and how delicious they are.

Following are some recipes for healthy foods from www.halfbakedharvest.com.

 

 

Healthier Oven Fried Sweet Tea Buffalo Chicken Sandwich.

1-1/2 pounds chicken breasts, cut in half widthwise

3/4 cup buttermilk

1-1/2 cups sweet green tea

1 tablespoon kosher salt

3 cups cornflake crumbs

3 tablespoons whole wheat flour

1 tablespoon smoked paprika

1/2 teaspoon garlic powder

1 cup buffalo sauce

8 to 12 brioche slider buns

Greek yogurt ranch

1/4 cup crumbled blue cheese, optional

Shredded lettuce

Shredded carrots

Microgreens

Sliced avocado

Place chicken in a gallon-size zip top bag. Pour buttermilk, sweet tea and salt over the chicken, toss well, seal and refrigerate one hour or overnight.

Place cornflake crumbs, flour, paprika and garlic powder in medium sized bowl and stir to combine.

Remove each piece of chicken from the buttermilk and dredge in the crumbs, pressing gently to adhere. Place on a parchment lined baking sheet. Repeat until all the chicken has been used, making sure not to crowd the pan. If necessary, use two baking sheets.

Lightly brush chicken with olive oil, then bake in a 425-degree oven for 15 to 20 minutes. Flip the chicken over and bake 10 minutes, until chicken is cooked through.

Drizzle buffalo sauce over the chicken, covering it almost completely.

To serve, stir blue cheese into the Greek yogurt ranch. Spread yogurt on the bottom of each bun. Add chicken and top with veggies and sliced avocado. Serve with buffalo sauce.

 

 

 

Lighter Shrimp Po Boys With Avocado Mango Slaw

1-1/2 pounds shrimp, peeled

1 tablespoon Creole seasoning

1 teaspoon smoked paprika

1 teaspoon cayenne pepper

1 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried thyme

2 tablespoons olive oil

4 whole wheat hoagie rolls

For slaw:

1 cup plain Greek yogurt

2 tablespoons hot sauce

Juice of 1 lemon

1/2 teaspoon smoked paprika

Kosher salt

Pepper

1/2 cup shredded cabbage

1 mango, sliced into matchsticks

1 avocado, diced or sliced

1/2 cup fresh cilantro or basil chopped

In a medium bowl, combine shrimp, Creole seasoning, paprika, cayenne, garlic powder, onion powder, thyme and olive oil. Let sit while you make the slaw or refrigerate as long as overnight.

In a small bowl, combine yogurt, hot sauce, lemon juice, paprika and a pinch each of salt and pepper. Taste and adjust spices to your liking.

In a large bowl, toss cabbage, mango, avocado, and cilantro. Add two to three tablespoons yogurt sauce, gently tossing to combine. Reserve the remaining yogurt for serving.

Heat a large skillet over medium-high heat. Add shrimp in a single layer and cook, stirring once or twice, until shrimp turn pink and are cooked through.

Divide the shrimp among the hoagie rolls and drizzle with yogurt sauce. Top with slaw.

 

 

 

Mediterranean Avocado Chicken Salad

2 ripe avocados, halved

1 cup shredded chicken

4 hard boiled eggs, chopped

1/4 cup oil packed sun-dried tomatoes, chopped

1/2 cup fresh herbs, roughly chopped

1/2 cup crumbled feta cheese

Juice from 1 lemon

Kosher salt

Pepper

6 to 8 pieces toasted whole grain bread

Fresh arugula or microgreens

Place avocados in a medium bowl and lightly mash. Add chicken, eggs, sun-dried tomatoes and two tablespoons oil from the jar, feta, herbs, lemon juice and a pinch each of salt and pepper. Stir to combine. Taste and adjust seasonings.

Spoon salad onto toasted bread and top with arugula and another piece of bread.

 

 

 

Easy 3 Cup Chicken with Zucchini

1/3 cup low sodium soy sauce

1/3 cup rice vinegar

4 tablespoons sesame oil

1-1/2 pounds boneless skinless chicken breasts or thighs, cut into 2 to 3-inch pieces

1 inch fresh ginger, thinly sliced

3 cloves garlic, thinly sliced

1 teaspoon chili flakes

1 zucchini, chopped

1 bell pepper, sliced

1 cup fresh basil

Rice for serving

In a small bowl, combine soy sauce, rice vinegar and two tablespoons sesame oil.

Heat a large skillet over medium-high heat. Add remaining sesame oil. When oil shimmers, add chicken and cook eight to 10 minutes, stirring occasionally, until the chicken is cooked through. Add ginger and garlic and cook another minute.

Add soy sauce/rice vinegar mixture, then toss in the zucchini and bell pepper. Cook five to 10 minutes, until sauce thickens and coats the chicken.

Remove skillet from the stove and stir in the basil. Serve over rice.

 

 

 

Pan Roasted Pomegranate Glazed Salmon

1 pound Brussels sprouts, halved

2 tablespoons extra virgin olive oil

Kosher salt

Pepper

2 tablespoons pomegranate molasses

2 tablespoons sweet chili sauce

2 tablespoons pomegranate juice

1 inch fresh ginger, grated

1 clove garlic, minced or grated

1 pinch red pepper flakes

1 pound wild caught salmon

Fresh basil

On a large rimmed baking sheet, combine Bussels sprouts, olive oil and a pinch each of salt and pepper. Toss well to evenly coat. Roast in a 425-degree oven for 15 minutes.

Combine pomegranate molasses, pomegranate juice, sweet chili sauce, ginger, garlic and a pinch each of red pepper flakes and salt in a small bowl.

Remove Brussels sprouts from the oven. Add salmon to the center of the pan and spoon pomegranate glaze over the fish. Roast 10 to 20 minutes, until salmon has reached desired doneness.

Top salmon with pomegranate arils and fresh basil.

 

 

Poblano Mushroom Tacos With Cilantro Yogurt Sauce

1 bunch kale, roughly chopped

Juice of 2 limes

1 cup diced pineapple

2 jalapeños, seeded and chopped

3/4 cup fresh cilantro, chopped

2 tablespoons olive oil

1 sweet onion, diced

16 ounces cremini mushrooms, sliced

2 poblano peppers, sliced

4 cloves garlic, minced or grated

2 tablespoons low-sodium soy sauce

Shredded cheese, sliced avocado and tortillas, for serving

For cilantro yogurt sauce:

1 cup plain Greek yogurt

1 cup fresh cilantro

1 jalapeno, seeded

2 cloves garlic

1 teaspoon cumin

Juice of 1 lime

Kosher salt

In a large bowl, massage kale for one to two minutes with the juice of one lime and a pinch of salt. Add pineapple, one chopped jalapeno and 1/4 cup chopped cilantro. Store in the refrigerator as long as three days.

Make yogurt sauce by combining yogurt, cilantro, jalapeno, garlic, cumin, lime juice and a large pinch of salt in a blender or food processor. Pulse until smooth. Taste and add salt as needed. Stored in an air-tight container in refrigerator as long as two weeks.

Heat a large skillet over high heat and add olive oil. When oil shimmers, add onions and cook five minutes, stirring often, until soft. Add mushrooms and poblano peppers and cook five to 10 minutes, stirring occasionally, until mushrooms are caramelized. Add garlic and remaining jalapeno and cook another minute. Add soy sauce and cook two minutes. Remove from heat and stir in remaining cilantro and lime juice.

Stuff mushrooms into warmed tortillas. Top with cheese and pineapple kale slaw. Serve with the cilantro yogurt sauce.

 

 

Cuban Style Steak and Avocado Rice With Pineapple Chimichurri

For chimichurri:

1-1/4 cups fresh cilantro, chopped

1 cup diced pineapple

1 Fresno chile pepper, seeded and chopped

1 clove garlic, minced or grated

1/4 cup red wine vinegar

1/4 cup olive oil

Juice of 1 lime

Kosher salt

Pepper

For steak:

2 pounds skirt steak, thinly sliced

1/4 cup olive oil

8 cloves garlic, minced or grated

1/4 cup fresh oregano, chopped

2 teaspoons cumin

2 dried bay leaves

Juice from 2 limes

1 teaspoon kosher salt and pepper

2 sweet onions, thinly sliced

1/2 cup green olives

1 avocado, sliced

Steamed riced

For chimichurri combine pineapple, cilantro, fresno pepper, garlic, vinegar, olive oil and lime juice in a bowl. Store in the refrigerator as long as one week.

In a large zipper-lock bag, combine steak, olive oil, garlic, oregano, cumin, bay leaves, lime juice, salt and pepper. Seal bag and toss well to combine. Refrigerate for 30 minutes or overnight.

Heat a large skillet over high heat. Add two tablespoons olive oil and onions. Season with salt and pepper. Cook five minutes, stirring often, until softened. Add steak and cook five to eight minutes, until cooked to your liking. Remove from heat and stir in olives.

Divide rice among bowls and top with steak, chimichurri and avocado. 

 

 

Crockpot Spicy Chicken Tortilla Soup

1 yellow onion, diced

2 jalapeños, seeded and chopped

2 cloves garlic, chopped

1 pound boneless, skinless chicken breast or thighs

2 teaspoons cumin

2 to 3 teaspoons taco seasoning

Kosher salt

Black pepper

3 cups red enchilada sauce

3 to 4 cups low-sodium chicken broth

1 to 2 cups cooked white or brown rice

Juice of 1 lime

1/2 cup fresh cilantro, chopped

Tortilla chips, for serving

Yogurt, shredded cheddar, avocado, mango salsa and green onion, for serving

In the bowl of a crockpot, layer onion, jalapeños and garlic. Add chicken, cumin, taco seasoning and a pinch each of salt and pepper. Pour enchilada sauce and three cups broth over top.

Cover and cook on low for six to seven hours or on high for four to six hours. Shred chicken using two forks. Stir in the rice, cilantro and lime juice.

Ladle soup into bowls and top with tortilla chips. Garnish with a dollop of yogurt, cheese, green onions, mango and cilantro. 

 

 

Whole Wheat Spinach and Artichoke Pizza

1/2 pound whole wheat pizza dough

1/4 cup extra virgin olive oil

3 to 4 cloves garlic, minced or grated

1 tablespoon lemon juice

Zest of 1/2 lemon

1 teaspoon dried basil

Kosher salt

Pepper

2 cups fresh baby spinach

1 12-ounce jar marinated artichoke hearts, drained

8 ounces fresh mozzarella, torn

1/4 cup grated Parmesan cheese or crumbled blue cheese

1/2 of Meyer lemon, thinly sliced

2 tablespoons raw pine nuts

Crushed red pepper flakes, fresh basil and microgreens, for serving

On a lightly floured surface, roll dough until it is thin. For super thin pizza, divide dough in two and roll out.

Transfer dough to a baking sheet that’s greased with olive oil. Brush dough with olive oil. Combine garlic, lemon zest, basil, a pinch each of salt, pepper and crushed red pepper flakes, then spread evenly over dough. Add spinach, artichokes and cheese. Top with three to four lemon slices and pine nuts. Bake in a 425-degree oven for 10 to 15 minutes, until crust is crisp and cheese has melted. Remove from the oven and top with lemon juice, basil and microgreens. 

 

 

Turkish Poached Egg and Quinoa Breakfast Bowl

1 cup plain Greek yogurt

1 tablespoon chopped fresh dill

1 tablespoon chopped fresh parsley

2 cloves garlic, minced or grated

Kosher salt

Pepper

4 eggs, poached or cooked to your liking

2 cups cooked quinoa

1/4 cup sun-dried tomato pesto

2 cups fresh baby spinach

1 avocado, sliced

4 ounces goat cheese, crumbled

Toasted sesame seeds, fresh dill, fresh mint and salt, for serving

For sauce:

2 tablespoons butter

2 tablespoons toasted sesame oil

1 to 2 teaspoons crushed red pepper flakes

1/2 teaspoon sweet paprika

In a medium bowl, mix together Greek yogurt, dill, parsley, garlic and a pinch each of salt and pepper. Stir until combined. Stored in refrigerator.

In a small saucepan, melt butter with sesame oil, crushed red pepper flakes and paprika. Set aside.

Divide the quinoa among bowls and add a large spoonful of yogurt sauce, then swirl pesto lightly into the yogurt. Add one to two eggs per bowl, then add spinach and avocado. Drizzle butter sauce over the eggs. Garnish with fresh herbs, lemon zest, sesame seeds and crumbled goat cheese.