25+ Scrumptious Dishes to Jump Start Your Healthy January

Basil Sole on Greens with Parmesan-Tomato Salad                        {print recipe}

Every year on January 2, many people around the world wake up knowing they’re just one cookie away from a bigger pants size.  Gyms memberships rise, WW (Weight Watchers) Workshop chairs fill up, and dog walkers double their pet’s exercise along with their own. I began WW for the 4th (5th?) time just before the start of December, so while I didn’t wait until after the Christmas fudge tin was empty, I did move into this arena right upon finishing the last piece of pumpkin pie with whipped cream.

Blueberry Muffins with Lemon  158 calories 21 g carbs:   {print recipe}

Health concerns are a dominant cause for many dieters to jump in with both feet and I get that. At 65, I’m at the doctors more than I used to be. Young or old, we’re plagued by aching backs, blood pressure concerns, rising blood sugar levels, and the inability to walk or run as far as we’d like.  While More Time at the Table has had its share of splurgy desserts, red meat meals, and every manner of goodies in its nearly 10 years of existence (watch for upcoming celebrations!!), we’ve also had a happy acquaintance with healthy food that will take you far in your new year pursuit of a stronger, happier, and more able body.

Below is a list of meals I totally enjoy making and eating that might help to get you back in those skinny jeans or at least increase your health. The majority of the recipes do concentrate on generally lightening up dinner table fare, though some might need lower fat values, less/more meat/carbs, or lowered salt/spice amounts depending on how you’re eating. Tweak them as needed (see TIPS). If you’ve read the blog for long, you know I’m a proponent of balanced plates with room for treats. (There are no “bad” foods for me,  just too-big serving sizes or overly-caloric dishes that are too often on the menu.)  Everyone needs a no-guilt scoop of mashed potatoes with gravy, a piece of birthday cake, a summer margarita, or a little pizza now and then!


Read up on 15 Eating Habits that Make You Live Longer by DAN BUETTNER

Top 5 Diets for 2018 by Alexandra Sifferlin–Time.com

Or, you can also be like Michael Pollan:

Eat all the junk food you want – as long as you cook it yourself. That way, it’ll be less junky, and you won’t eat it every day because it’s a lot of work. Michael Pollan

Read more at: https://www.brainyquote.com/quotes/michael_pollan_776621


Here’s an example of the sort of recipe I’m including in this post:

Slow Cooker Turkey and Green Chile Soup with Barley  {print recipe}

TIP: Eating low carb? Cut the amount of barley in the soup in half or leave it out all together.

Take a look at the rest of the group and see what you think. Click on the post name in RED CAPS  to connect to the entire story with more photos or just click on {print recipe} if you’re on your way to the grocery store NOW! Try these:

30-MINUTE VEGETABLE SOUP A LA PROVENCE

Vegan and Gluten-Free:  {print recipe}

TIP:  This soup is my go-to and happy place for daily food that fills me and makes me feel good. You can add cooked ground lean turkey or chopped grilled chicken breast if you’d like to include protein or perhaps even poach some shrimp in it for grins.  What about stirring in some chopped leftover grilled salmon?

SPINACH-EGG WHITE FRITTATA

There’s no story or print recipe for this one, just…

FOLLOW THESE DIRECTIONS: Sauté a big handful of spinach a minute or two in a teaspoon or two olive oil in a small, nonstick skillet with a little red onion or shallot, crack egg whites only (2-3) evenly on top, season with salt and pepper, and cover, cooking until whites are opaque. Garnish with salsa. Serves 1.

TIP:  More protein? Use whole eggs.

INSTANT POT WINTER VEGETABLE-BARLEY SOUP

{print recipe}

TIP: No INSTANT POT?  Stove top directions included in post.

CHICKEN-CAULIFLOWER CHOWDER

{print recipe}

TIP: Sub skim milk for whole if you’re watching fat.

SHEETPAN DINNER:  SHRIMP + VEGETABLE “STIR FRY”

{print recipe}

TIP:  Eating less carbs? Serve stir fry on a bed of sautéed or fresh vegetables —spinach? kale? sliced, cooked onions? chopped fresh tomatoes? chopped cooked zucchini? cauliflower rice? OR: serve in a bowl on top of beans, lentils, or quinoa.

INSTANT POT CREAM OF PEA SOUP w/ MINT, SCALLIONS  + SHARP CHEDDAR

{print recipe}

TIP:  This soup is made from frozen or fresh green peas, not dried split peas.

TUNACADO DINNER: NO-COOK WHITE BEAN SALAD WITH AVOCADO AND TUNA

{print recipe}

TIP:  Keep top-quality canned tuna and canned beans in your pantry for quick meals.

SALMON WITH SCALLION PESTO ON BROCCOLI-PARM MASH  

{print recipe}

TIP: No dairy? Skip butter and Parmesan cheese in mash; use a few tablespoons of broth instead.

CRAB CHILI

{print recipe}

TIP:  Print this for Super Bowl and stay on your plan!

GRILLED ASIAN-STYLE TUNA WITH BROCCOLI SLAW

{print recipe}

COD POACHED IN GARLICKY BROCCOLI SOUP w/ fresh herb salsa

{print recipe}

TIP:  Have another leftover soup in your fridge? Puree it and use it instead of making the Garlicky Broccoli soup.

SALMON-CAPRESE KALE SALAD with avocado dresssing

{print recipe}

TIP:  This recipe uses up the leftovers from my Tinfoil Salmon and Buttered Tomatoes with Thyme on Brown Rice, but is easy to make with any already-cooked salmon and a bit of rice.

CHICKEN AND VEGETABLES

{print recipe}

SOUTHWESTERN TURKEY MEATLOAF

{print recipe}

TIP:  No dairy for you or want less fat calories? Just leave out the cheese in the center.

GRILLED CHICKEN WITH BASIL-BACON SALSA AND GRILLED ZUCCHINI SALAD

{print recipe for grilled chicken with basil-bacon salsa} 

{print recipe for zucchini salad}

CHICKEN CHOPPED SALAD W/ BLUE CHEESE RANCH

{print recipe}

“GREEK” STEAK SALAD WITH QUINOA

{print recipe}

STEAK SALAD WITH FRIZZLED SHALLOTS, GRILLED BRUSSELS SPROUTS, AND SWEET POTATO CHIPS

{print recipe}

LENTIL AND WILD RICE SALAD WITH POACHED EGGS

{print recipe}

GRILLED VEGGIE TACOS WITH SALSA-RANCH

{print recipe}

CURRIED LENTIL SOUP WITH FRESH GREENS

{print recipe.}

COCOA-CHICKPEA CHILI

(Vegan)           {print recipe}

CAULIFLOWER-GINGER SOUP

{print recipe}


Did you get any good books for Christmas?

I didn’t receive this as a gift, but a good friend loaned me Elaine Pagels’  (Harrington Spear Paine Foundation Professor of Religion at Princeton University) newest, WHY RELIGION? A Personal Story. In it, she explores the spiritual dimension of human experience and why that’s such an important thing to get us through the tough losses and difficult life journeys we experience. A stellar read.

from amazon: Elaine Pagels is a preeminent academic whose impressive scholarship has earned her international respect. The Harrington Spear Paine Professor of Religion at Princeton University, Pagels was awarded the Rockefeller, Guggenheim, and MacArthur Fellowships in three consecutive years. She is the author of The Gnostic Gospels,Beyond Belief, and Revelations.


Above:  the thermometer outside my kitchen 2 days ago. Almost unheard of for Colorado Springs. Brrrr. Today we’re up in the 50’s–maybe 10-15 degrees above average. That’s the front range of the Rocky Mountains!!

Be healthy and stay warm in 2019. I hope your holidays were all you needed them to be,

Alyce

3 thoughts on “25+ Scrumptious Dishes to Jump Start Your Healthy January

  1. Hi Alyce,

    I just stopped by to say Hi and see how you were. It looks like you’ve been cooking up a storm! I’ll be back to check on some these lovely recipes, but in the meantime, I hope your New Year is filled with all good things!!

    xxoo,

    RMW

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