Healthy Recipes to Try in the New Year

We’re into the third week of 2018. For many of us, it’s also the third week of trying to stick to our New Year’s resolutions. We talked earlier this month about how to go about setting (and sticking to) those resolutions. Inevitably, eating healthier is key resolution for most people as we come out of the holiday season full of sugary treats and rich meals. While healthy eating is a key part of a healthy lifestyle, it can be hard to stick to if you think it terms of a strict diet with limited food options. So for today’s blog, we’re sharing some delicious, healthy recipes to keep you on track and prove that healthy eating is anything but bland, boring, or tasteless.

 

New Years Food 1

Broccoli-Walnut Pesto With Pasta

Ingredients:

  • 1/3 cup walnut halves
  • 1/2 cup packed fresh basil leaves, plus a few sprigs, for garnish
  • 1 clove garlic, smashed
  • 1 1/2 cups chopped raw broccoli florets and tender stems (about 4 ounces)
  • 1/4 cup low-sodium vegetable broth
  • 1/4 teaspoon freshly grated nutmeg
  • 1/4 teaspoon red pepper flakes, optional
  • Kosher salt
  • Juice of 1/2 small lemon (1 tablespoon)
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons freshly grated Parmigiano-Reggiano, Romano or grana padano cheese
  • 10 ounces whole wheat or tri-color fusilli

Directions:

Preheat the oven to 350 degrees F. Spread the nuts out on a small baking pan and toast lightly, about 5 minutes. Set aside to cool.

Pulse together 1/4 cup of the walnuts and the garlic in a food processor; add the broccoli, basil, broth, nutmeg, red pepper flakes if using, 3/4 teaspoon salt and the lemon juice, and pulse until just combined. Slowly drizzle in the oil through the feed tube with the processor running and puree until a slightly chunky sauce forms, scraping down the sides of the bowl as needed. Add 2 tablespoons of the cheese and pulse until incorporated.

Cook the pasta in a large pot of salted water according to the package directions. Drain, reserving 1/2 cup of the cooking liquid.

Toss the pasta with the pesto in the dry pot or a mixing bowl, along with some of the reserved cooking liquid. Add the remaining cooking liquid if needed and additional salt to taste.

Transfer the pasta to individual bowls and sprinkle with the remaining 1 tablespoon cheese. Chop the remaining walnuts and scatter on top. Garnish with basil leaves and serve.

 

Roasted Zucchini Flatbread with Hummus, Arugula, Goat Cheese, and Almonds

Ingredients:

  • 4 small zucchini, cut into 1/2-inch thick rounds (about 1 1/2 pounds)
  • 2 tablespoons olive oil
  • Kosher salt
  • 4 round, pocketless whole-grain pita
  • 1/3 cup prepared hummus
  • 1/4 cup crumbled goat cheese
  • 2 cups baby arugula
  • 1/4 cup chopped almonds
  • 1 lemon, quartered, for serving

Directions:

Preheat the oven to 400 degrees F. Place the zucchini on a baking sheet. Drizzle with the olive oil, then sprinkle with 1 teaspoon salt; mix well and spread to 1 layer. Roast until browned and very tender, about 30 minutes, stirring halfway through.

Warm the pita on a grill or griddle until nicely toasted, but still soft, and spread each with 1 heaping tablespoon hummus. Top each piece with 1 tablespoon crumbled goat cheese, 1/4 of the roasted zucchini, about 1/2 cup baby arugula, and 1 tablespoon coarsely chopped almonds. Serve with a lemon wedge.

 

Black Rice Risotto

Ingredients:

  • 6 cups low-sodium chicken broth
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, finely diced
  • 1 1/2 cups black rice
  • 1/2 cup dry white wine
  • Kosher salt and freshly ground pepper
  • 3/4 cup grated parmesan cheese
  • 1/4 cup fresh basil leaves, thinly sliced

Directions:

Bring the broth to a simmer in a saucepan over medium-high heat; cover and keep warm.

Meanwhile, heat the olive oil in a large saucepan over medium heat. Add the onion and cook until soft, about 4 minutes. Add the rice and cook, stirring, 1 minute. Reduce the heat to medium low. Stir in the wine until the liquid is absorbed, about 3 minutes.

Ladle in 3/4 cup hot broth and cook, stirring constantly, until the liquid is absorbed, 6 to 7 minutes. Repeat with the remaining broth, adding 3/4 cup at a time, until the rice is tender but somewhat chewy, about 50 minutes.

Stir in 3/4 teaspoon salt, pepper to taste and 1/2 cup parmesan. Divide among bowls. Top with the remaining 1/4 cup parmesan and the basil.

 

Oven-Baked Salmon

Ingredients:

  • 12 ounce salmon fillet, cut into 4 pieces
  • Coarse-grained salt
  • Freshly ground black pepper
  • Toasted Almond Parsley Salsa, for serving
  • Baked squash, for serving, optional

Directions:

Preheat the oven to 450 degrees F.

Season salmon with salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes.

 

New Years Food 3

Coconut Shrimp with Tropical Rice

Ingredients:

  • Cooking spray
  • 3/4 cup coconut water
  • 3/4 cup jasmati or other long-grain rice
  • Zest of 1 lime (removed with a vegetable peeler), plus wedges for serving
  • 1/2 cup shredded carrots
  • 2 tablespoons finely chopped red onion or scallions
  • Kosher salt and freshly ground pepper
  • 1 pound large shrimp, peeled and deveined
  • 1 large egg
  • 1 cup sweetened shredded coconut
  • 3/4 cup panko breadcrumbs
  • 2 tablespoons chopped fresh cilantro

Directions:

Preheat the oven to 425 degrees F. Line a rimmed baking sheet with foil and set a wire rack on top; coat with cooking spray. Combine 1 cup water, the coconut water, rice and lime zest in a medium saucepan and bring to a boil. Reduce the heat to medium low; cover and simmer 8 minutes. Remove from the heat; add the carrots, red onion, 1/4 teaspoon salt and a few grinds of pepper (do not stir). Cover and let sit 10 minutes, then fluff with a fork to combine. Discard the lime zest.

Meanwhile, season the shrimp with salt and pepper. Beat the egg and 2 tablespoons water in a bowl. Combine the coconut and panko in another bowl. Dip the shrimp in the egg mixture, then the coconut-panko mixture, gently pressing to adhere; transfer to the prepared rack. Bake until the shrimp are cooked through, about 10 minutes.

Turn on the broiler. Broil the shrimp until golden brown, 1 to 2 minutes. Add the cilantro to the rice mixture and toss. Serve with the shrimp and lime wedges.

 

Crunchy Peanut Butter Thins

Ingredients:

  • Nonstick baking spray
  • 1/2 cup all-purpose flour
  • 1/2 cup whole wheat or white whole wheat flour
  • 1/4 cup rolled oats
  • 1 tablespoon wheat germ
  • 2 teaspoons chia seeds, optional
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground cinnamon
  • 1/3 cup creamy natural peanut butter
  • 1/3 cup packed light brown sugar
  • 3 tablespoons vegetable oil
  • 1 large egg white
  • 1 ounce bittersweet chocolate, melted (about 2 small squares)

Directions:

Preheat the oven to 350 degrees F. Line a 9-by-13-inch baking dish with aluminum foil with a 1-inch overhang on all sides. Spray lightly with baking spray.

Combine both flours, oats, wheat germ, chia seeds if using, salt and cinnamon in a medium bowl. Set aside.

Combine the peanut butter, brown sugar, vegetable oil and egg white in another medium bowl. Beat with a hand mixer until creamy, about 2 minutes. Add the dry ingredients and beat on low until a wet and sandy mixture that holds together when squeezed. Turn the dough out into the prepared pan and press into an even layer. Bake until golden, 25 to 30 minutes. Let cool completely. Drizzle with the chocolate. Let the chocolate harden and break into eighteen 2-inch even pieces.

By | 2018-01-08T09:18:02+00:00 January 15th, 2018|Monthly Spotlight, Nutrition, Recipes|0 Comments

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