Build Healthier Habits to Your Menu in 2023
Committing to healthier habits in the new year often starts in the kitchen. The Dietary Guidelines for Americans, 2020-2025 recommend consuming a healthy, balanced diet with protein, grains, vegetables, fruits, dairy and oils. Choose different foods from each group over time to get a variety of nutrients. For example, dark green leafy vegetables like kale provide iron and folate, while orange vegetables like carrots provide vitamin A.
A Few Basic Dietary Guidelines:
- Take a look at your current eating routine. Pick one or two ways that you can switch to
choices today that are rich in nutrition.
- Start your day with fruit at breakfast. Top cereal with your favorite seasonal fruit, add bananas or chopped apples to pancakes, or mix a spoonful or two of raisins into hot oatmeal.
- Make half your grains whole grains. Replace traditional sandwich bread, try a whole-grain pita, tortillas, or other whole-grain flatbread, sliced breads, or rolls.
- Vary your protein routine, try adding fish or seafood to your diet. Mushrooms, quinoa, and beans are all a good source of protein.
Adding better-for-you recipes to your arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just learning the basics, these dishes can be the gateway to a healthier you.
The New Year is a great time to change up your meal routine. Whether it is the regular dinner or special family weekend meal we all look for a quick solution in a pinch to homemade lunches and satisfying salads, consider these delicious and nutritious ways to enhance your homemade meals with healthier habits in 2023.
Visit Culinary.net to find more health-conscious recipe ideas that follow healthier habits.
Starting the Day Right
How many times have you been told that breakfast is the most important meal of the day. This is the meal that will provide you with the fuel you need to start the day strong and avoid the mid-morning snacks. Unfortunately, it is also the meal that many of us get wrong- choosing sugar packed cereal or unhealthy pancakes or frozen waffles lathered in syrup. Here are a few healthier options:
Visit Dole.com to find more healthy recipes.
- 2 medium DOLE® Bananas, peeled
- 4 frozen whole wheat waffles
- 1/4 cup honey-flavored nonfat Greek yogurt
- 1 can (11 oz.) DOLE Mandarin Oranges, drained
- 2 teaspoons honey dash ground cinnamon
- DOLE Fresh Raspberries or Blueberries (optional)
- Thinly slice bananas on diagonal.
- Prepare waffles according to package directions.
- Spread waffles with yogurt. Arrange banana slices on top, overlapping. Arrange mandarin oranges in center of each pizza. Drizzle with honey. Sprinkle with cinnamon. Garnish with raspberries or blueberries, if desired.
Pineapple Cheesecake Overnight Oats
- 3 tablespoons sliced almonds
- 2 tablespoons unsweetened coconut flakes
- 1 ½ cups unsweetened almond milk
- ½ cup fat-free small curd cottage cheese
- 1 ½ tablespoons maple syrup
- 2 cups old-fashioned rolled oats
- 1 cup chopped DOLE® Tropical Gold® Pineapple
Allergens: Milk and Other Dairy, Tree Nuts
- Toast almonds and coconut in a large skillet over medium heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool. Store at room temperature in an airtight container.
- Pulse milk, cheese, and syrup in a food processor 10 times or until smooth; transfer to a large bowl and stir in oats. Divide oat mixture into 4 (8-ounce) jars with lids; cover and chill overnight. Makes about 4 cups (about 3 cups after chilling).
- Serve oats topped with pineapple and almond mixture.
A Fresh Take on Family Dinner
Regular family dinners are associated with lower rates of depression, anxiety, and eating disorders according to Anne Fishel, executive director of the Family Dinner Project. Why not make a commitment to at least a few family dinners each week in the new year?
And dinners do not need to be bland. This fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think outside the culinary box and give your family members the satisfactory flavor they desire at dinnertime. With fresh ingredients and a wholesome flavor, this meal is perfect to add to your menu and spark healthier habits.
Cuban Chicken with Salsa Fresca
- 1 cup grapefruit juice
- 2 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons cumin
- 2 teaspoons paprika
- 1 teaspoon crushed red pepper
- 1 1/4 pounds boneless, skinless chicken breasts
- 1 cup grapefruit segments
- 1/2 jicama, cubed
- 1/2 red onion, chopped
- 3/4 cup grapefruit juice
- 4 tablespoons olive oil
- 1/2 cup fresh cilantro, chopped
- 1 jalapeno pepper, chopped
- Heat oven to 400 F.
- In large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until combined. Add chicken to bowl and turn to coat. Refrigerate 30 minutes or longer.
- To make salsa fresca: In medium bowl, mix grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro and jalapeno pepper until combined. Refrigerate until ready to serve.
- Remove chicken from marinade. Place chicken in baking dish. Bake 25-30 minutes until chicken is cooked through.
- Serve chicken with salsa fresca.
Take Your Salad from Bland to Bold
Salads are part of many healthier habits. Step aside, boring salads. A new year and a healthier eating plan can include better-for-you greens and dressings that hit the spot.
Veggies roasted with aromatic spices served on Fresh Express 5-Lettuce Mix are drizzled with lemon tahini dressing in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into a bona fide delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio, the mix of greens offers a bold combination of textures and flavors for those who love variety and color.
Find more ways to enhance your at-home salads at FreshExpress.com.
Moroccan Roasted Vegetable Salad
Prep time: 20 minutes
Cook time: 20 minutes
Lemon Tahini Dressing:
- 1/4 cup tahini
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 3 teaspoons maple syrup
- 2 teaspoons Dijon mustard
- 1/4 teaspoon salt
- 2 tablespoons cold water
- nonstick cooking spray
- 6 tablespoons olive oil
- 2 teaspoons ras el hanout or garam masala
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 4 sweet potatoes, peeled and cut into long wedges
- 4 whole large carrots, chopped
- 2 red bell peppers, cored and cut into 1-inch pieces
- 2 packages (6 ounces each) Fresh Express 5-Lettuce Mix
- 1 can (15 1/2 ounces) chickpeas, rinsed and drained
- 1/3 cup dried apricots, sliced
- 1/3 cup slivered almonds, toasted
- 2 tablespoons Italian parsley, chopped
- To make lemon tahini dressing: In small bowl, whisk tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If dressing thickens, mix in more cold water.
- Heat oven to 400 F. Spray two baking sheets with nonstick cooking spray.
- In large bowl, mix olive oil, ras el hanout, salt and pepper. Add sweet potatoes; toss to coat. Transfer to first prepared baking sheet. Add carrots and peppers to leftover oil; toss to coat. Transfer to second prepared baking sheet. Bake 15-20 minutes, or until vegetables are tender. Let cool.
- Arrange lettuce mix on four plates. Top each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing and sprinkle with parsley.
A Lean, Nutritious Lunch
Meal prepping is one of the most common healthier habits strategies for improving eating habits, however, this tactic is often focused primarily on nutritious breakfasts and family dinners. Don’t let lunch go by the wayside; you can skip the fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious Wisconsin Potatoes loaded with goodness, low in calories, high in fiber and a good source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap provides a simple solution for swapping out saltier foods for a lean lunch. By making four at a time in just half an hour, lunch is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your afternoon meal.
Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.
Recipe courtesy of Wisconsin Potatoes
- 3/4 pound Wisconsin russet potatoes, cut into 1/2-inch pieces
- 1 tablespoon water
- 1 tablespoon canola oil
- 3/4 pound ground lean turkey
- 1 large carrot, shredded
- 1/3 cup sliced green onions with tops
- 1 can (8 ounces) tomato sauce
- 2/3 cup shredded cheddar cheese
- 1 teaspoon dried Italian seasoning or basil
- salt, to taste
- pepper, to taste
- 4 large whole-wheat or high-fiber tortillas
- light sour cream (optional)
- Place potatoes in microwave-safe bowl; sprinkle with water. Cover, venting one corner. Microwave on high 5-8 minutes until potatoes are tender.
- In large nonstick skillet over medium-high heat, heat oil. Add and break up turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions; toss and cook 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese and Italian seasoning.
- Cook, stirring occasionally, 4-5 minutes until mixture is hot and most sauce is absorbed. Season with salt and pepper, to taste. On work surface, lay out tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll for burritos.
- Cut in halves. Serve each with sour cream, if desired.
- Eating Well When You’re Short on Time
- Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
- When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
- Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.
Find more easy-to-assemble recipes at MinuteRice.com.
Eating Well When You’re Short on Time
Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution. But you do not need to abandon your healthier habits.
When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.
Find more easy-to-assemble recipes at MinuteRice.com.
Loaded Smoked Salmon Rice Bowl
Prep time: 4 minutes
Cook time: 1 minute
- 1 cup Minute Ready to Serve Brown Rice
- 2 ounces smoked salmon
- 1/2 cup julienned cucumber
- 1 teaspoon soy sauce
- 1 tablespoon everything bagel seasoning mix
- Heat rice according to package directions.
- Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mix.