Ring in 2016 with these healthy recipes


Ring in 2016 with these healthy recipes

If you ushered in 2016 with a few drinks too many and the adverse effects of two weeks’ worth of holiday party food bingeing — you’re not alone. Let’s all resolve to make this year the one we actually start eating healthy (instead of, you know, just saying we will and then promptly reaching for a king-sized bag of Cheez Doodles). To make staying on track a little easier, we offer three recipes from our archives to keep you satisfied from sunup to sundown.


Multigrain Waffles with Peaches

Hands on: 25 minutes

Total time: 25 minutes

Makes: 12 4-by-4-inch waffles and 4 cups peach garnish

2 cups buttermilk

1/2 cup old-fashioned rolled oats

2/3 cup whole-wheat flour

2/3 cup all-purpose flour

1/4 cup toasted wheat germ or cornmeal

1 1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup mashed bananas

2 large eggs, lightly beaten

1/4 cup packed light brown sugar

1 tablespoon canola oil

2 teaspoons vanilla extract

2 pounds peaches, quartered and pitted (about 12)

2 tablespoons granulated sugar

2 tablespoons honey

Mint sprigs and powdered sugar, for garnish

Preheat waffle iron. If needed, brush iron with oil before preheating.

In a large bowl, combine buttermilk and oats and let stand 15 minutes.

While oats are softening, in a medium bowl, whisk together whole-wheat flour, all-purpose flour, wheat germ or cornmeal, baking powder, cinnamon, baking soda and salt. Stir bananas, eggs, sugar, oil and vanilla into the flour mixture. When oats have softened, stir them into flour mixture and mix with a rubber spatula just until moistened.

Spoon batter into preheated iron, covering about three-fourths of the surface. Close iron and cook until waffles are crisp and golden brown, about 5 minutes. Remove cooked waffles and keep warm. Repeat process with remaining batter.

While waffles are cooking, make peach garnish. In a medium skillet, combine peach quarters, sugar and honey. Bring to a simmer over medium heat and cook for 2 minutes or until syrup is golden brown and bubbles all over. Keep warm.

When ready to serve, top warm waffles with peaches and serve immediately. Garnish with mint sprigs and powdered sugar if desired.

Adapted from a recipe provided by chef Cyrille Holota.

Per 1 waffle and 1/4 cup fruit serving: 175 calories (percent of calories from fat, 15), 6 grams protein, 33 grams carbohydrates, 3 grams fiber, 3 grams fat (1 gram saturated), 37 milligrams cholesterol, 214 milligrams sodium.


Kale Quinoa Salad

2 cups water

1 cup quinoa, rinsed

4 tablespoons extra-virgin olive oil, divided

1/2 red onion, diced

2 Roma tomatoes, diced

2 cloves garlic, chopped

2 cups finely chopped kale, stems removed

2 tablespoons chopped fresh cilantro

2 ounces crumbled feta

Sea salt and freshly cracked pepper

In a medium saucepan, combine water and quinoa. Bring to a boil, then reduce heat to a simmer and cook quinoa 10 minutes or until quinoa is tender. Remove from heat, drain off any remaining water and allow to cool.

In a medium skillet, heat 2 tablespoons olive oil over medium-high heat. Add the onion and cook 2 minutes. Stir in tomatoes and garlic and cook 2 minutes. Add kale, stir and cook 1 minute or until kale turns bright green. Remove from heat.

Transfer quinoa to a large bowl. Toss with remaining 2 tablespoons olive oil. Add kale mixture and toss. Sprinkle with cilantro and feta. Taste for seasoning. Serve immediately. Makes: 4 1/2 cups

Adapted from a recipe provided by chef Megan McCarthy.

Per 1/2-cup serving: 165 calories (percent of calories from fat, 47), 4 grams protein, 17 grams carbohydrates, 2 grams fiber, 9 grams fat (2 grams saturated), 6 milligrams cholesterol, 97 milligrams sodium.


Ray’s Grilled Copper River Salmon with Heirloom Tomato and Goat Cheese Salad

Hands on: 20 minutes

Total time: 20 minutes

Serves: 4

Vegetable or canola oil for brushing grill racks

4 (6-ounce) fillets Copper River salmon (block cut)

Sea salt

Freshly ground black pepper

Extra-virgin olive oil

4 ounces arugula or watercress

4 large, ripe heirloom tomatoes (cut into 1-inch pieces)

8 tablespoons fresh goat cheese

4 large basil leaves, washed, plus more for optional garnish

Heat grill to high, and brush racks lightly with vegetable or canola oil. Pat salmon dry and season generously with sea salt, black pepper and a drizzle of olive oil. Place salmon skin side down on hot grill, cover, and cook until medium-rare (about 6-8 minutes, or until the internal temperature is about 120 degrees at the center). You may test fish for doneness by inserting a thin knife gently between the flakes and taking a peek. Place greens in a large bowl. Top with tomatoes and goat cheese. Tear basil into pieces and drop into bowl. Drizzle with olive oil. Sprinkle with sea salt and black pepper. Toss very gently so as not to break up the cheese. Taste and adjust for seasonings.

Place a mound of tomato salad in the center of serving plate. Place a piece of grilled salmon on top. Garnish with basil leaves if desired. Serve.

Adapted from a recipe provided by chef Mike Fuller.

Per serving: 381 calories (percent of calories from fat, 51), 40 grams protein, 7 grams carbohydrates, 2 grams fiber, 22 grams fat (6 grams saturated), 103 milligrams cholesterol, 179 milligrams sodium.

View Comments 0

Weather and Traffic