Resolving to eat well

The New Year was welcomed in Tuesday with plenty of cheer and an abundance of good food, and with that came many New Year resolutions to eat healthier.

The holiday season was filled with hearty meals, family favorites and delectable desserts — all possibly contributing to a few added pounds. Shedding those pounds can be challenging.

Looking for a way to bring more nutrition to the table? Think more fresh fruit and vegetables. Join in the movement of cooks committed to cooking at home for healthier and delicious meals.

“You can’t always control what you’re eating when eating out. You may order a healthy choice but it could be cooked with a lot of butter or oil,” said Celeste Hay, dietician and nutrition counselor for Dauterive Hospital.

“It’s best to limit eating out as much as possible. When you do choose to eat out, know what you are going to order ahead of time to make the best choice. Many of the restaurants have their menus available online,” she said.

The wisest choices are baked, grilled or roasted, versus sautéed or fried.

“Salad is a great way to fill up before a meal, but beware of what goes in it. You can defeat the purpose with high-calorie dressings, cheese or nuts,” she said.

Carolyn and Torger Brown resolved to eat healthy this past year. The Jeanerette couple maintain a small backyard garden with an ample supply of fresh vegetables. Beets, carrots, lettuce, broccoli and spinach fill the rows in their small garden.

“It really doesn’t take much space and we have a good variety of vegetables for eating healthy. We try to eat a variety of different colors of vegetables so we have a good source of vitamins and minerals,” Carolyn Brown said. “One of our favorites is spinach from the garden sautéed in a small amount of olive oil and butter with minced garlic. Adding a little lemon juice brings out the flavor.”

The backyard garden does not only lead to healthier eating, but can be a cost saver, she said.

Hay said it is important to set small measurable goals that can be obtainable.

“Typically, the slower you lose weight, they longer it will stay off. When making changes in eating habits, it is important not to single out any one member of the family. It is important to make the changes as a family,” she said.

To be successful, Hay recommends prior planning for meals and snacks, creating menus ahead of time and getting the grocery items that are need for the meal preparation.

To make recipes more fresh and flavorful, the McCormick Kitchens recommend these small changes to family favorites:

• Replace the heavy breading on chicken tenders with a flour mixture spiced with paprika, black pepper and oregano. Bake it in the oven to reduce fat and calories.

• For a delicious twist on traditional chili, try using boneless, skinless chicken breasts with black beans and corn. Add authentic Southwest flavor with cumin, garlic powder and red pepper.

• For pasta night, load your sauce with veggies like zucchini, mushrooms and onions instead of meat. Build layers of rich flavor with garlic powder, black pepper and McCormick Perfect Pinch Italian Seasoning. Get a taste of this delicious tip with a “Tuscan Pasta.”

Tuscan Pasta

1 can 28 ounces diced tomatoes, undrained

1 can 8 ounce tomato sauce

1 tablespoon sugar (optional)

2 teaspoons McCormick Garlic Powder

2 teaspoons McCormick Perfect Pinch Italian Seasoning

½ teaspoon McCormick Ground Black Pepper

½ teaspoon salt optional

2 tablespoons olive oil

1 pound zucchini or yellow squash sliced

1 package 8 ounces sliced mushrooms

1 small onion chopped

6 ounces pasta, such as spaghetti or linguine shredded Parmesan cheese (optional)

Mix tomatoes, tomato sauce, sugar and seasonings in medium saucepan. Bring to boil on medium heat. Reduce heat to low, cover and simmer 20 minutes.

Heat oil in large skillet on medium-high heat. Add zucchini, mushrooms and onion. cook and stir 4 minutes or until vegetables are tender-crisp. Stir tomato sauce into vegetables. Meanwhile, cook pasta as directed on package. Drain well. Place pasta in serving bowl. Add vegetable mixture, toss well. Sprinkle with Parmesan cheese, if desired.

Recipe courtesy of McCormick