May the new year bring a steady diet of common sense

May the new year bring a steady diet of common sense

This is the time of year when we reflect on the past year and we plan to make improvements in our lives, usually in the form of resolutions, for the new year.

During the past decade, many scientific studies suggested and even concluded that eating well is directly connected to living well. I think most of us know this, but there are so many temptations that it bears reminders. So, I’m reminding you (and myself) that we need to make good choices when we eat. And, while I am convinced that there is always room for an occasional indulgence in an otherwise healthful diet, you need to start with a good diet.

This means eating seven to nine fruits and vegetables every day, swapping out simple carbohydrates such as white rice, white bread, sodas and sugary cereals, and replacing them with complex carbohydrates from whole grains such as whole wheat, brown rice, quinoa and wheat berries.

Drinking eight glasses of water a day is also important to stay nicely hydrated, and to allow toxins to be removed from your body through your kidneys. Also, for good heart health, it’s important to reduce our intake of highly saturated animal fats like butter, cream and cheeses, and to replace some of those fats with more heart-healthy ones such as those from extra-virgin olive oil, nuts and nut oils, avocado oil, canola and sunflower oils and low-fat dairy products. Add good sources of protein from beans and grains, and you will have a very good diet.

If we mainly eat this sort of diet, we’ll have room for the occasional creamy cheese that we all love, the piece of yummy cake and the delicious gravy on top of those hard-to-resist, rich mashed potatoes, without standing in the way of better health. Also, eating a good diet helps to maintain a proper weight. Add 30 minutes a day of exercise, an average of eight hours a night of sleep, and we can keep our immune systems strong, or at least stronger than if we just ate junk everyday and hung out on the sofa.

Fruits and vegetables are very low in calories, so it’s better not to cover their fresh flavor with loads of high-calorie toppings. The calories really do add up fast. Check out a book of calories and you’ll be shocked. Fruits and vegetables and whole grains are rich in fiber and this makes us feel full, something that helps us to eat less. When was the last time you pigged out on brown rice with tamari-roasted carrots, onions and broccoli? Now, try this experiment with say, doughnuts. Actually, please don’t, but I think you know what I mean. I wish you a healthy and happy new year, filled with many blessings.

Here, is my recipe for Breakfast Quinoa with Dried Blueberries and Bananas. Quinoa is a whole grain, with 44 percent of your daily fiber needs in one serving, is rich in minerals, and it has the highest amino acid content of any grain, so it’s a good source for protein. It originated in the Andes and is one of the oldest grains known. It has a nutty flavor and it cooks in less than 15 minutes, so it’s possible to make this hot cereal even on a workday. You can buy organic quinoa in the rice and pasta section in most supermarkets. Before using, always rinse your quinoa thoroughly, in a fine mesh strainer to remove the slightly bitter flavor.

BREAKFAST QUINOA WITH DRIED BLUEBERRIES AND BANANAS

- 3 cups low-fat organic milk or organic soymilk

- 2 tablespoons pure maple syrup or brown sugar or pomegranate molasses

- ¼ cup dried blueberries

- 1 cup organic quinoa

- 2 large bananas

Combine the milk, maple syrup and dried blueberries in a heavy 2-quart pot and bring to a simmer over medium heat. Meanwhile, measure the quinoa into a fine mesh strainer and rinse thoroughly under cold running water. Drain. When the milk mixture reaches a simmer, add the quinoa and stir well to combine.

Reduce the heat to low, cover and simmer for 12 minutes, stirring occasionally, until the quinoa is tender but still a bit “al dente” firm in the middle. Cover and let sit for 2 minutes, then ladle into 4 bowls and top with slices of banana. Makes 4 servings.

Frank and Claire Criscuolo, owners of Claire’s and Basta restaurants, produce this column for the New Haven Register. Contact them at ClaireCris@aol.com. She is the author of “Claire’s Corner Copia Cookbook” and “Claire’s Italian Feast.”