I'm a family doctor at Swedish's South Lake Union Primary Care Clinic - if you're into new year's resolutions, here are five healthy ones to try:
(Listen to the end for a 'bonus' resolution)
This soup is unexpectedly creamy, thanks to the potato. Just one portion is loaded with nutrition, including half the daily requirement for folate and iron, along with much more in vitamins K and A, plus B as well. Serve as a first course or as a complete meal with sandwiches, as pictured here. Serves 4.
Per serving: 175 calories, 9g protein, 20g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 3mg cholesterol, 5g fiber, 257mg sodium
THE SEASONED COOK If you don’t like cilantro, substitute parsley with a little green onion for some zip.
Finally, parsnips—so naturally sweet and rich—find their place at the table. Vary the vegetables in this recipe if you like, but this is guaranteed to be a staple in your culinary repertoire. It simply goes with everything, from the Chicken Scaloppini shown here, to pork and beef. Serves 4.
Try this with: Chicken Scaloppini in Lemon Caper Sauce
Per serving: 187 calories, 5 gm protein, 37 gm carbohydrate, 4 gm fat, .6 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 7gm fiber, 35 mg sodium
THE SEASONED COOK Use an old-fashioned potato masher to create great texture for the vegetables.
This fast, easy, and heart-healthy dinner salad is why we urge you to keep your pantry stocked with such staples as black beans, corn, and black olives. Hold the shrimp for your vegetarian guests. Serves 4.
Try this with: Easy Baked Tortilla Chips
Per serving: 51 calories, 4 gm protein, 8 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 3 mg cholesterol, 0 gm fiber, 58 mg sodium
Per serving: 287 calories, 20 gm protein, 52 gm carbohydrate, 2 gm fat, 1 gm sat fat, 1 gm mono fat, 50 mg cholesterol, 14 gm fiber, 100 gm sodium
THE SEASONED COOK This meal takes no time to put together. The freshly baked tortilla chips make it special. If you omit the shrimp, you’ve got a well-balanced vegetarian entrée, because high-fiber black beans are also high in protein.
This is a fun vegetarian “one dish meal” that is combined with lentils. The maple syrup adds a hint of sweetness. Serves 4.
Per Serving: 343 calories, 10 gm protein, 52 gm carbohydrate, 14 gm fat, 2 gm sat fat, 4 gm mono fat, 0 mg cholesterol, 10 gm fiber, 310 mg sodium
This is one of those appetizers that people forget about and think that it takes forever to put together, when in fact, a little time in the toaster oven and it’s done. Because it does take an hour to bake, make extra for flavoring in other dishes. Serves 8 as an appetizer.
Per serving: 12 calories, 1 gm protein, 2 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 12 mg sodium
THE SEASONED COOK Roasted garlic can be removed from garlic head with butter knife and spread. Always make more garlic to have extra on hand.
Vary a couple of ingredients to this basic stir fry recipe for a new dish each time. The possibilities are endless! One of our favorite secret ingredients—chili garlic paste—adds a burst of flavor to this and so many other recipes. Available in your grocer’s Asian foods aisle, this ingredient packs a punch. Serves 6.
Per serving: 233 calories, 5g protein, 47g carbohydrate, 4g fat, 1g sat fat, 1g mono fat, 0mg cholesterol, 5g fiber, 263mg sodium
The Seasoned Cook Unlike its waxy-skinned American cousin, the English cucumber needs no peeling, making us grateful for the time-saving step. When serving this recipe as a warm noodle salad, after rehydrating them, cook in boiling water just until soft (about 2 minutes—don’t overcook!) Drain well and place noodles in serving bowl, adding stir-fry vegetables on top, then sauce.