Ahhh January. The holidays are behind us and it's time to move into 2023. And what better way to kick off the new year than reading up on this year's anticipated food trends as well as tips on forging healthy habits, right?  

 

Before you groan about changing your diet, there's good news: eating healthy doesn't have to be hard or require you to give up the foods you love. It's more about making smart choices and creating healthy habits, not restricting calories or banning "bad" foods.  

 

It's no surprise that eating a nutritious diet can help reduce your risk of heart disease, stroke, and lots of other things you'd rather avoid, so why wait to get started? 

 

Read on for some nutritious ideas and tips, along with some delicious recipes for a healthy start to the new year. 

 

Tip 1 – Eat More Plants 

We hate to say we told you so, but your mom – who urged you to eat your veggies – was right. Plant-based eating is one of the biggest health food trends that will continue gain momentum in 2023. It's also favored as a cost-effective way of eating – have you seen meat prices lately?!  

 

A plant-based lifestyle is said to improve blood pressure, cholesterol, blood sugar, and lead to a healthier weight. You don't have to become a full-blown vegetarian to reap these benefits – you can start small by incorporating one or two meatless meals every week or simply adding vegetables to your plate during your meal. 

 

Tip 2 – Wild-Caught Seafood 

Sustainable and wild-caught seafood is on the rise as many people seek out higher-quality foods. Choose wild-caught Alaskan salmon or sustainably-raised Argentinian Seabass as they're two of the healthy front-runners.  

 

A notable tip: Avoid farm-raised seafood at all costs! Why? Because of the confined space in which farm raised seafood is raised and their increased risk of industrial contamination, they're more likely to suffer from disease. In order to control the diseases, they're then fed antibiotics which contribute to the growth of antibiotic-resistant bacteria.  

 

Wild-caught seafood is typically higher in price than farm-raised options, but frozen or canned wild caught is a great budget-friendly alternative. Either way, your health is worth the price difference, don't you think? 

 

Tip 3 – Eat More Pulses (The Edible Seed From a Legume Plant) 

Beans, peas, and lentils are all pulses and have been shown to improve health in a variety of ways from improving gut health, stabilizing blood sugar, and lowering blood pressure. If you're not a fan of the texture, white beans may be blended and added to soups and casseroles for a creamy texture that is still nutrition-packed. Add beans and lentils to soups, bake with them, or simply toss them into your salad. 

 

Tip 4 – Focus on Family Dinners 

An anticipated trend for 2023 is more meals being prepared at home because of rising food costs and inflation in general. The return to family meals also aligns with another food-related trend: rejecting diet culture to help kids develop healthy relationships with food. Family meals can positively shape children's beliefs, attitudes, and eating habits for a lifetime, plus it's said to improve communication skills, enhance children's self-esteem, and curtail weight issues. And study after study has shown that simply taking a few minutes each day to turn off phones and screens and genuinely connect with each other over food will improve the physical and mental health of all family members involved. How's that for a win-win? 

 

Tip 5 – Intuitive Eating 

Unlike traditional diets that restrict or ban certain foods, intuitive eating requires you to stop looking at foods as "good" or "bad" but instead to listen to your body and eat what feels right, when it feels right. This means tapping into your body's natural ability to tell you when you're hungry or satisfied. In other words: eat when you're hungry and stop when you're full. Working towards a positive relationship with food is a trend we should all get behind! 

 

Tip 6 – Opt for a 'Homestead Lifestyle' 

Farm-to-table takes on a whole new meaning here with Homesteading – or Home Gardening – the practice of growing your own food and/or raising your own animals at home. While raising one's own livestock isn't feasible for most people, consider growing your own fruits and vegetables so you can control the quality of the produce you eat.  

 

Backyard gardening can inspire you to take an interest in the origins of your food and make better choices about what you put on your plate. Also, when you grow your own food, you appreciate it more because of the effort it took to get to the table, plus you get to decide what fertilizers and pesticides come into contact with it! 

 

Tip 7 – Choose Upcycled Food Products 

Upcycled food products essentially turn imperfect produce or food that would otherwise be wasted into delicious, edible snacks and are another way you can support both your health and the planet. Think fruit rinds, vegetable pulps, and extracted fibers from plants.  

 

Some examples of upcycled foods are banana or potato chips made from "off-grade" fruits and vegetables (basically "imperfect" or "ugly" produce that is rejected by grocery stores for not meeting cosmetic standards), snack chips made from vegetable pulp left over from juicing, and homemade vegetable broth from fresh-cut vegetable remnants. You can even make pet treats from "misfit" produce! 

 

Tip 8 – Stay Up-To-Date With Food Labels 

A couple of years ago, we saw the Nutrition Facts labels change with an "Added Sugar" component and according to the FDA, we may start seeing products labeled "Healthy" if they meet a specific set of requirements, namely high in whole grains and low in fat, added sugar, and salt.  

 

You've probably heard this by now, but the fewer ingredients in a food, the better, and if you can't pronounce it, put it back. So many processed foods are loaded with chemicals and junk, it's hard to decipher what's good and bad these days. On labels, look for heart-healthy ingredients like whole-wheat, olive, canola, or avocado oil, and avoid hydrogenated and partially-hydrogenated oils. And watch those added sugars! 

 

*** 

 

With all of that said, let's talk about what's in season this winter and the produce you should consistently keep in your crisper drawer: 

 

Dark, leafy greens like kale and spinach 

Broccoli 

Cauliflower 

Brussels sprouts 

Citrus fruits 

Potatoes; sweet potatoes 

Winter squash 

 

The produce during this time of year is great because you can make cozy, flavorful recipes with it. Sauté veggies in garlic and olive oil as a delicious side dish or add baked cubed potatoes and lentils to salads and casseroles. With a little creativity, you'll be on your way to healthier you in no time! 

 

Below are some great recipes for you to try this winter. We hope you enjoy them! 

 

Immune-Boosting Smoothie 

Start your day off with this smoothie packed with nourishing ingredients like ginger, turmeric root, spinach, honey, and fruit. Not only is it great for digestion, it packs anti-inflammatories, and tastes delicious. Enjoy it as an easy, refreshing breakfast or snack. 

 

Ingredients 

• 1 frozen ripe banana 

• 1 cup frozen pineapple 
• 2-3 cups organic spinach 
• 1 knob fresh ginger, peeled (about 2" of ginger) 
• 1 knob turmeric root, peeled (about 2" fresh turmeric) 
• 1/2 tablespoon manuka or raw honey 

• 1/8 teaspoon freshly ground black pepper (or a just couple grinds) 
• 1/2 - 3/4 cup almond milk or coconut milk Top of Form 

 

 

Instructions 

• In a large high-powered blender, add in all ingredients and blend on high for 1-2 minutes or until all ingredients are well combined. If necessary, add in more almond milk to thin the smoothie.  

 

Recipe Notes 

• Feel free to add in a scoop of your favorite protein powder. 
• If you don't like bananas, feel free to sub an apple. 

• Make it vegan by omitting the honey. 

 

Nutritional Information 

Serving size: 1 smoothie 

Calories: 253  

Fat: 3g 

Saturated fat: 0.2g 

Carbohydrates: 60.7g 

Fiber: 7.6g 

Sugar: 38.6g 

Protein: 4.4g 

 

Italian Chopped Brussels Sprouts Salad 

This flavorful and easy Italian chopped brussels sprouts salad is tossed in a light Italian dressing and makes for a perfect lunch or dinner. 

 

Ingredients 

Italian dressing: 

• 1/3 cup olive oil 
• 3 tablespoons red wine vinegar 
• 1-2 teaspoons sugar or honey, depending on how sweet you like your dressing 

• 1 clove garlic, finely minced 
• 1 teaspoon Dijon mustard 
• 1 teaspoon Italian seasoning 
• 1/2 teaspoon salt 
• Freshly ground black pepper 

Salad: 

• 1 pound brussels sprouts, ends trimmed and outer leaves removed 
• 1 (15 ounce) can chickpeas, rinsed and drained 
• 4-6 oz thinly sliced Genoa salami, cut in half or julienned 
• 1-1/2 cups cherry or grape tomatoes, halved 

• 1/2 cup pitted sliced kalamata or sliced black olives 
• 1/4 cup sliced pepperoncinis 
• 1/2 small red onion, thinly sliced 
• 1/2 cup cubed provolone cheese 
• 1/4 cup shaved or shredded parmesan 

 

Instructions 

• In a medium bowl, whisk together the olive oil, red wine vinegar, sugar/honey, garlic, Dijon, Italian seasoning, salt and pepper. 
• Next, shred the brussels sprouts by using a food processor with the slicing attachment and pulse until the brussels sprouts are thinly sliced. If you don't have a food processor, feel free to use a sharp knife to thinly slice. 
• Add shredded brussels to a large bowl and pour the dressing all over.  

• Next use a tongs to coat the brussels with the dressing. Let the dressing sit and marinate the brussels for 30 minutes. 
• While the brussels marinate and soak up the dressing, you can chop and prep all your other ingredients. 
• Add in the chickpeas, salami, tomatoes, olives, pepperoncinis, red onion, provolone cheese cubes, shaved parmesan.  
• Toss to combine. Serve immediately with extra black pepper.  

 

Recipe Notes 

• Make this recipe vegetarian by skipping the salami. 

 

Nutritional Information 

Servings: 4-6 servings 

Serving Size: 1 serving (based on 6) 

Calories: 358  

Fat: 23.5g 

Saturated Fat: 6.1g 

Carbohydrates: 22.4g 

Fiber: 6.2g 

Sugar: 2.6g 

Protein: 15.9 

 

Quick Chicken Piccata with Orzo 

Sautéed lemon slices intensify the flavors of the pan sauce and make a beautiful garnish.  

 

Ingredients 

• 1 cup uncooked whole-wheat orzo  
• 3 tablespoons lemon juice, divided  

• 2-1/2 tablespoons extra-virgin olive oil, divided  
• 1/2 cup finely chopped flat-leaf parsley  
• 1/2 teaspoon kosher salt, divided  
• 1/2 teaspoon freshly ground black pepper, divided  
• 1/2 cup all-purpose flour 

• 4 (4-oz.) chicken breast cutlets 
• 1/4 cup finely chopped shallot  
• 2 teaspoons minced fresh garlic  
• 8 thin lemon slices, seeds removed  
• 1 tablespoon capers, drained  

• 1 tablespoon unsalted butter 

 

Instructions 

• Cook orzo according to package directions, omitting salt and fat; drain.  
• Spread orzo on a baking sheet; cool 10 minutes.  

• Place orzo in a bowl; add 1 tablespoon juice, 1-1/2 tablespoons oil, parsley, 1/4 teaspoon salt, and 1/4 teaspoon pepper, stirring to combine. 
• Place flour in a shallow dish.  
• Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.  
• Dredge chicken in flour, shaking off excess.  
• Heat remaining 1 tablespoon oil in a large skillet over medium-high.  

• Add chicken to pan; cook 3 minutes on each side or until done.  
• Place chicken on a platter (do not wipe out pan). 
• Add shallot and garlic to pan; cook 2 minutes, stirring frequently.  
• Stir in remaining 2 tablespoons juice and lemon slices, scraping pan to loosen browned bits.  
• Reduce heat to low; add capers and butter, stirring until butter melts.  

• Spoon lemon mixture over chicken.  
• Serve with orzo. 

 

Recipe Notes 

• Cook the orzo while you bread the chicken; while the chicken cooks, spread the orzo on a baking sheet to cool and to keep the grains from sticking together. 

 

Nutritional Information 

Calories 459  

Fat 15g  

Saturated Fat 4g  

Unsaturated Fat 9g  

Protein 33g  

Carbohydrate 45g  

Fiber 8g  

Cholesterol 0.0mg  

Sugars 1g  

Sodium 348mg  

 

Easy Greek Salmon Bowls 

Heart-healthy salmon and fiber-packed quinoa will fill you up while spinach delivers iron! Green beans and cucumbers add to the veggie count.  

 

Ingredients 

• 4 (5-oz.) skin-on salmon fillets  
• 1/2 teaspoon dried dill  
• 1/2 teaspoon dried oregano  

• 1 teaspoon kosher salt, divided  
• 5 tablespoons canola oil, divided  
• 1 (8-oz.) pkg. haricots verts  
• 3 cups packed baby spinach leaves, finely chopped  
• 1 1/2 cups cooked quinoa  

• 1/2 cup chopped fresh flat-leaf parsley  
• 1/4 cup fresh lemon juice  
• 1 teaspoon honey  
• 2 cups halved grape tomatoes  
• 2 cups chopped English cucumber  

• 1/4 cup crumbled feta cheese 

 

Instructions 

• Sprinkle salmon with dill, oregano, and 1/4 teaspoon salt.  
• Heat 1 tablespoon oil in a large nonstick skillet over medium-high.  

• Add salmon, skin side up, to skillet; cook 2 to 3 minutes per side for medium. Set aside. 
• Fill a large bowl with ice water.  
• Cook haricots verts according to package directions; place in ice water until completely cool, about 1 minute. Pat dry. 
• Toss together spinach, quinoa, and parsley in a bowl.  
• Whisk together lemon juice, honey, and remaining 1/4 cup oil in a small bowl.  

• Add 1/4 cup lemon dressing to spinach mixture; toss to combine. 
• To serve, spoon 3/4 cup spinach mixture into each of 4 bowls.  
• Arrange 1/2 cup tomatoes, 1/2 cup cucumber, and 1/3 cup cooked haricots verts in each bowl.  
• Drizzle with remaining dressing; sprinkle with remaining 3/4 teaspoon salt. 
• Top each bowl with 1 flaked salmon fillet and 1 tablespoon feta cheese. 

Recipe Note 

• Great served warm or at room temperature, this also makes a delicious weekday lunch-on-the-go. 

 

Nutritional Information 

Calories 527  

Fat 29g  

Saturated Fat 5g  

Unsaturated Fat 24g  

Protein 39g  

Carbohydrate 29g  

Fiber 7g  

Sugars 8g  

Added sugars 1g  

Sodium 683mg  

 

Kale & White Bean Potpie with Chive Biscuits 

In this vegetarian white bean potpie recipe, kale and hearty white beans are topped with homemade chive biscuits. Yum! 

 

Ingredients 

• 2 tablespoons extra-virgin olive oil plus 2 teaspoons, divided  

• 1 cup chopped onion 
• 1/2 cup chopped carrot 
• 1/2 cup chopped celery 
• 3 cloves garlic, minced 
• 2 teaspoons chopped fresh thyme or 3/4 teaspoon dried 

• 1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried 
• 8 cups chopped kale (1 small-to-medium bunch) 
• 1/4 cup white whole-wheat flour 
• 3 cups low-sodium vegetable broth or no-chicken broth 
• 1 15-ounce can white beans, rinsed 

• 1/2 teaspoon kosher salt 
• 1/2 teaspoon ground pepper 
• 1 cup white whole-wheat flour (see Tip) 
• 1 teaspoon baking powder 
• 1/4 teaspoon baking soda 

• 1/4 teaspoon kosher salt 
• 1/4 teaspoon ground pepper 
• 3 tablespoons cold butter, cut into small pieces  
• 3 tablespoons minced fresh chives 
• 1/2 cup cold buttermilk 

 

Instructions 

• Preheat oven to 350° F.  
• Coat a 10" cast-iron skillet (or similar-size 2-quart baking dish) with cooking spray. 
• Heat 2 tablespoons oil in a large pot over medium heat.  

• Add onion, carrot and celery and cook, stirring occasionally, until the vegetables are soft, 4 to 6 minutes. Add garlic, thyme and rosemary; cook, stirring, until fragrant, about 30 seconds.  
• Add kale; cook, stirring often, until tender and wilted, 3 to 5 minutes.  
• Sprinkle with 1/4 cup flour and cook, stirring, for 30 seconds.  
• Stir in broth, increase heat to high and bring to a boil.  
• Reduce heat to a simmer and cook, stirring, until thickened, about 2 minutes.  

• Stir in beans and 1/2 teaspoon each salt and pepper.  
• Transfer the mixture to the prepared pan. 
• To prepare biscuits: Whisk flour, baking powder, baking soda, salt and pepper in a large bowl.  
• Using a pastry blender or your fingertips, cut or rub butter into the dry ingredients.  
• Stir in chives.  

• Add buttermilk and stir until just combined.  
• Form the dough into 6 biscuits and place on top of the vegetable mixture.  
• Lightly brush with the remaining 2 teaspoons oil.  
• Place the potpie on a baking sheet. 
• Bake until the biscuits are lightly browned and the filling is bubbling, about 30 minutes.  

• Let cool 5 minutes before serving. 

 

Nutrition Facts 

Serving Size: About 1-1/4 cups filling and 1 biscuit 

Calories: 277 

Protein 9.1g 

Carbohydrates 37g 

Dietary Fiber 7.8g  

Sugars 4.8g 

Fat 12.7g 

Saturated Fat 4.7g 

Cholesterol 16.1mg 

Sodium 550mg 

 

Creamy Broccoli Pasta 

A simple weeknight pasta dish, this vegetarian meal is done in 20 minutes and packs lots of broccoli with creamy goodness. 

 

Ingredients 

• 8 ounces cavatappi or rotini, preferably whole wheat 
• 2 tablespoons extra-virgin olive oil  

• 1/2 cup halved and sliced onion  
• 2 cups chopped broccoli 
• 1/2 teaspoon salt 
• 1/4 teaspoon crushed red pepper 
• 1/2 cup mascarpone cheese 

• 1/4 cup low-fat plain Greek yogurt 
• 1 teaspoon garlic powder  
• Grated parmesan cheese 

 

Instructions  

• Bring a large saucepan of water to a boil.  
• Add pasta and cook according to package directions. Reserve 1/2 cup of the cooking water.  
• Drain the pasta and return to the pot. 
• Meanwhile, heat oil in a large skillet over medium-high heat.  
• Add onion and cook, stirring, for 1 minute.  

• Add broccoli, salt and crushed red pepper; cook, stirring, until the vegetables are soft, about three more minutes. Remove from heat. 
• Whisk mascarpone, yogurt, garlic powder and the reserved pasta water together in a small bowl.  
• Add to the pasta along with the broccoli mixture.  
• Stir well to coat.  
• Cover and let stand for 5 minutes before serving.  

• Sprinkle with Parmesan cheese, if desired. 

 

Nutrition Facts 

Serving Size: About 1-1/4 cups 

Calories: 562  

Fat 36g 

Cholesterol 71mg 

Sodium 343mg 

Carbohydrates 51g 

Dietary Fiber 7g 

Protein 16g 

Sugars 3g 

 

Cheesy Spinach & Artichoke Stuffed Spaghetti Squash 

This "faux" pasta dish slashes both carbs and calories by 75% for a delicious, creamy casserole you can feel good about eating.  

 

Ingredients 

• 1 (2-1/2 to 3 pound) spaghetti squash, cut in half lengthwise and seeds removed 
• 3 tablespoons water, divided 
• 1 (5 ounce) package baby spinach 

• 1 (10 ounce) package frozen artichoke hearts, thawed and chopped 
• 4 ounces reduced-fat cream cheese, cubed and softened 
• 1/2 cup grated parmesan cheese, divided  
• 1/4 teaspoon salt 
• 1/4 teaspoon ground pepper 

• Crushed red pepper and chopped fresh basil for garnish 

 

Instructions  

• Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on high until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400° F until tender, 40 to 50 minutes.) 
• Meanwhile, combine spinach and the remaining 1 tablespoon water in a large skillet over medium heat.  

• Cook, stirring occasionally, until wilted, 3 to 5 minutes.  
• Drain and transfer to a large bowl. 
• Position rack in upper third of oven; preheat broiler. 
• Use a fork to scrape the squash from the shells into the bowl.  
• Place the shells on a baking sheet.  

• Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, salt and pepper into the squash mixture. 
• Divide it between the squash shells and top with the remaining 1/4 cup parmesan.  
• Broil until the cheese is golden brown, about 3 minutes.  
• Sprinkle with crushed red pepper and basil, if desired. 

 

Nutrition Facts 

Serving Size: 1-1/4 cups 

Calories: 223  

Protein 10.2g 

Carbohydrates 23.3g 

Dietary Fiber 8.6g 

Sugars 7.1g 

Fat 10.9g 

Saturated Fat 5.7g 

Cholesterol 28.2mg 

Sodium 528.3mg 

 

Start making healthy choices now and your mind and body will thank you for it. And with a little bit of knowledge and effort, eating well this year will be a breeze!