Healthy New Year includes superstar foods

#Middlebury

Most Americans typically start each New Year determined to make changes in their lives for the better. For many of us, it means taking charge of our health and creating a healthy eating plan. By the end of January, those good intentions have melted away and a flood of bad habits have returned. This New Year, you may want to make small changes in your eating plan, and then persevere until those choices become a healthy habit.

The basis for a healthy eating plan should be fruits and vegetables; whole grains; low-fat or fat-free milk products; lean meats, poultry, and fish; and beans, lentils and other legumes. Some foods stand out as superstars with many nutrients to enhance health and prevent disease. Here are some smart food choices to make every day:

Yogurt – Low-fat or fat-free yogurt can serve as a snack or even as part of dessert. Yogurt has live cultures and good bacteria that may promote health, boost immunity and increase bone health. Some of the nutrients in yogurt include calcium and potassium, which are important for good bone health. Plus, yogurt contains protein, which helps you stay full longer. Top yogurt with blueberries and walnuts for a nutritious snack or breakfast. Yogurt also can serve as the base for creamy dips, toppings or dressings.

Tomatoes – Fresh tomatoes may not be available year-round, but processed tomato products such as stewed tomatoes, tomato sauce and tomato juice can be found any time of year. The red color of tomatoes comes from lycopene, a phytochemical the body absorbs better from processed tomato products. Lycopene can help prevent prostate cancer and may improve bone health. Tomatoes also contain vitamins A and C, both of which are antioxidants. Add cherry tomatoes to a salad or eat them as a snack, or add a can of stewed tomatoes to chili.

Carrots – Bugs Bunny probably has great eyesight, thanks to the beta carotene that gives carrots their orange color. Beta carotene helps protect against some cancers and cardiovascular (heart) disease. In addition, carrots contain vitamin C, vitamin K, fiber and potassium. Add carrots to soups and salads or enjoy as a side dish.

Black beans – All beans can promote health, but black beans contain anthocyanidins, the same antioxidant in blueberries. Black beans contain soluble fiber, which can help lower cholesterol. Beans contain protein as well, making them a good substitution for other protein foods that may be high in fat. Beans are also low in calories, low in fat and inexpensive. Mix black beans with corn and salsa for an easy side dish that is delicious and nutritious.

Sweet potatoes – Sweet potatoes are a rich source of fiber, contain a good array of vitamins and minerals including iron, calcium and selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in the antioxidant known as beta-carotene, which converts to vitamin A once consumed.

This recipe for Spicy Sweet Potato and Black Bean Chili is an easy and delicious way to add several of these foods to your healthy-eating meal plan and enjoy the many health benefits from these nutritional all-stars!

Spicy Sweet Potato And Black Bean Chili

Spicy Sweet Potato And Black Bean Chili (Depositphotos photo)

1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
1 medium carrot, diced
1 tablespoon tomato paste
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1 teaspoon ground chipotle chili
1 teaspoon salt
1 1/2 teaspoon light brown sugar
2 1/2 cups water
2 (15-ounce) cans black beans, rinsed
1 (14-ounce) can diced tomatoes with juice
4 teaspoons lime juice
3/4 cup chopped fresh cilantro
1/2 cup non-fat Greek yogurt
3/4 cup shredded Cheddar or Colby Jack cheese

1. Heat oil in a Dutch oven over medium-high heat. Add the sweet potato, onion and carrot; cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add tomato paste and cook for 1 minute. Add the garlic, chili powder, cumin, chipotle, salt and brown sugar; cook, stirring constantly, for 30 seconds.
2. Add water and bring to a simmer. Cover, reduce heat to low to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes, stirring occasionally.
3. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in half of the cilantro. In a small bowl, mix the yogurt and remaining cilantro together. Sprinkle each serving with the cheese and a dollop of the cilantro yogurt. Serves 4.

Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is www.divapro.com. To see how-to videos, recipes and much, much more, like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Medearis.

(c) 2018 King Features Synd., Inc., and Angela Shelf Medearis