To Your Health

Emily Paglia, left, joined her mother-in-law Jill Paglia in creating these tasty dishes. Photography by John Jernigan

Good food can be good for you.

Each new year often brings with it new goals. I think it is a great time for a health reset, but when we set the bar too high, we inevitably blow it, blame ourselves and go back to the status quo.
According to a survey done by Statista, more than half of Americans make goals related to weight loss or eating habits each year. I think a great start is to have a balanced diet, including fruits, vegetables, lean meats and whole grains. You can try adding more vegetables to meals, like spinach in pasta or peppers and onions in eggs. And I urge you to cook at home when you can, where you have more control.
The recipes featured here are healthy and nutritious, and packed with fiber, protein and flavor. The power bowl can be made with a multitude of substitutions, such as subbing in salmon, chicken or sushi grade tuna for the protein. It includes turmeric, which is becoming a more common spice in many home pantries, especially because of its many purported health effects, including reducing inflammation and serving as a powerful antioxidant. The kale salad is a nutrition superstar. It is very high in fiber and only has 20 calories per cup. In winter months, I’m a big fan of soup. It is nutritious, easy to prepare and smells so good simmering on the stove. The soup recipe here is light and refreshing and you get to choose the amount of rice noodles you consume. The crostini bites do have some carbs, but they are so delicious, and we all need a little indulgence, right!
I think an important factor in healthy eating is mindful eating. By that I mean sit and enjoy the taste of your food, savor each bite slowly, resting between each one as you would when out to dinner with friends. You could, for example, choose to eat the soup featured here with chopsticks to slow it down to more mindful eating, and then “drink” the broth at the end.
As we embark on this new year, I hope you will take the time to take it easy, count your blessings, try some new recipes and savor the flavors. And I do think it’s true that you are what you eat, so choose wisely.

Healthy Shrimp Grain Bowl

2 medium sweet potatoes, peeled and diced
2 tablespoons toasted sesame oil
3/4 teaspoon ground ginger
3/4 teaspoon ground turmeric
3 cups cooked brown rice
1/4 head red cabbage, thinly sliced
2 small carrots, trimmed and peeled into ribbons
2 large limes, halved, one half cut into wedges for serving
1 bag frozen pre-cooked shrimp, thawed
1 cup frozen shelled edamame, thawed
2 scallions, thinly sliced
3/4 cup nonfat plain Greek yogurt
1 tablespoon fish sauce
2 teaspoons chili paste
1 1/2 teaspoons honey
Salt and fresh ground pepper
Toasted sesame seeds

Toss the sweet potatoes, 1 teaspoon sesame oil, 1/2 teaspoon ginger, 1/2 teaspoon turmeric, 1/4 teaspoon salt and several grinds of pepper on a baking sheet until evenly coated. > Roast until tender and lightly browned, tossing halfway through, for about 30 minutes. > Toss the cabbage, carrot ribbons, juice from one lime half, a pinch of salt and a couple grinds of pepper in a medium bowl until well combined. > Squeeze the juice from the remaining two lime halves into a small bowl. > Stir in the yogurt, fish sauce, chili paste, honey, 1 tablespoon sesame oil, 1/4 teaspoon ginger and 1/4 teaspoon turmeric, a pinch of salt and several grinds of black pepper until smooth and set aside. > Heat the rice and divide it into four bowls. > Top with roasted sweet potatoes, cabbage-carrot slaw, shrimp (about six per bowl), edamame and scallions. > Drizzle the spicy yogurt dressing over the ingredients in the bowl and sprinkle with toasted sesame seeds. > Serve with lime wedges.

Pork, Pepper and Rice Noodle Soup

2 tablespoons olive oil
4 ounces shiitake or baby bella mushrooms, thinly sliced
2 medium carrots, chopped
1 red bell pepper, finely chopped
2 cloves garlic, minced
1-inch piece fresh ginger, minced (about 1 tablespoon)
3 scallions, thinly sliced, white and green parts separated
1 pound ground pork
8 cups low-sodium chicken broth
6 ounces flat rice noodles
1/4 small head napa cabbage, thinly sliced
2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
Salt and fresh ground pepper
Toasted sesame seeds and sriracha

In a medium-size pot, heat the olive oil over medium to high heat. > Add the mushrooms, carrots, bell pepper, 1 teaspoon of salt and a few grinds of pepper and cook until the vegetables are softened, for about four to five minutes. > Add the garlic, ginger and scallion whites and cook until softened, for about two to three minutes. > Add the pork, another teaspoon of salt and a few grinds of pepper, breaking up the pork with a spoon and stirring occasionally for about five to six minutes. > Add the chicken broth and bring to a boil. > Put in the noodles and cabbage and cook until both are tender but still have some crunch. > Stir in the soy sauce and vinegar. > Ladle the soup into bowls and sprinkle with scallion greens and sesame seeds and sriracha as desired.

Kale Salad With Fruit and Nuts

Salad
1/2 cup pecan halves
8 ounces kale
4 to 5 medium radishes, thinly sliced
1/2 cup dried cranberries
1 medium pear, chopped
1 small Granny Smith apple, chopped
2 ounces goat cheese crumbles

Dressing
3 tablespoons olive oil
1 1/2 tablespoon apple cider vinegar or white wine vinegar
1 tablespoon. smooth Dijon mustard
1 1/2 teaspoons honey or maple syrup
Salt and fresh ground pepper

Preheat the oven to 350 degrees and spread the pecans on a baking tray. > Toast them until lightly golden and fragrant, tossing once or twice, then set aside to cool. > Remove the kale leaves from the stem and shop the leaves into bite-sized pieces. > Transfer the kale to a big bowl, sprinkle with salt and massage the leaves with your hands until they are darker in color and fragrant. > In a small bowl, whisk the dressing ingredients together. > To serve, put the kale in the bottom of a salad bowl and add the pecans, cranberries, apple and pear across the top. > Crumble the goat cheese over the top. > Serve the dressing on the side. (Note, you also can mix all the ingredients together and let the salad marinate for 10 to 20 minutes before serving.)

Whipped Feta Hot Honey Crostinis

1 baguette, sliced
1/4 cup olive oil
2 tablespoons sea salt
7 ounces feta cheese
1/3 cup cream cheese
1/2 cup chopped honey roasted pecans
2-3 fresh rosemary sprigs
Mike’s Hot Honey

Preheat the oven to 400 degrees. > Slice the baguette into rounds and place on a baking sheet. > Drizzle with olive oil and sprinkle with sea salt. > Bake 10 to 13 minutes until golden. > Combine the feta and cream cheese in a food processor or stand mixer and blend until smooth. > Spread some whipped cheese mix onto each baguette slice and arrange on a serving dish. > Sprinkle each piece of crostini with chopped pecans and a fresh sprig of rosemary, then drizzle with hot honey.

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