Light Fare for the New Year

Light fare for a healthier New Year!

When we eat we want to feel satisfied that the food we eat is not only filling but flavorful. Don’t waste your time this New Year eating heavy foods that make you feel like you need a nap. Invigorate your body with some healthy foods that will inspire a whole new way of eating. Try incorporating some amazing salads from Lloyd’s Chicago, across from the Lyric Opera house, and some of these foods into your New Year’s diet…..

  1. Vegetables

Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K. As in fruits, vegetables too are home for many antioxidants. These health benefiting phyto-chemical compounds help protect the human body from oxidant stress, diseases, and cancers, and help the body develop the capacity to fight against these by boosting immunity. Federal dietary guidelines now recommend at least nine servings of vegetables per day. Choose these nutrient rich veggies next time……………

Artichoke                                                   Arugula

Asparagus                                                 Bamboo shoots

Beets                                                            Bell pepper

Bitter gourd                                              Bok choy

Broccoli                                                      Brussel sprouts

Butternut squash                                   Cabbage

Carrots                                                        Cassava

Cauliflower                                               Collard greens

Cucumber                                                  Eggplant

Endive                                                         Fennel

Green Beans                                            Jicama

Kale                                                               Kohlrabi

Leeks                                                          Lettuce

Lotus root                                                  Mustard greens

Okra                                                              Onion

Parsnips                                                     Peas

Potato                                                          Pumpkin

Radicchio                                                   Radish

Shallots                                                                         Spinach

Sweet corn                                                Sweet potato

Swiss chard                                              Tomato

Turnips                                                       Watercress

Yams                                                            Zucchini

  1. Whole grains

Whole grains make sure you are getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health. Whole grains have all of the parts of the original kernel. USDA recommends eating grains daily, and at least half of those should be whole grains. They help with digestion, lower cholesterol, lower blood pressure, control weight, redistribute fat, make you feel full, regulate blood sugar, a good source of vitamins and minerals, and overall help you live longer. Try one these whole grains at your next meal time…….

Quinoa                                                         Brown rice

Wild Rice                                                    Bulger

Corn                                                              Buckwheat

Oats                                                              Whole spelt

 

  1. Fresh Fish

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids. Here are some fish that offer the greatest health benefits……..

Wild Salmon                                             Arctic Char

Atlantic mackerel                                  Sardines

Sablefish                                                     Anchovies

Rainbow trout                                         Albacore tuna from the U.S./Canada

  1. Flavor

Flavor can be incorporated into any meal in a very healthy way. The secret is herbs and spices. Here at Lloyd’s Chicago, we find herbs and spices add flavor to any dish. These herbs and spices are available year round and can be found at your local supermarket. You may even decide to grow your own herbs. Here are a few herbs and spices you might want to add to your diet this year…….

Cinnamon

Can lower blood sugar,triglycerides, LDL, and total cholesterol in people with type 2 diabetes.

Cooking tip: Dip berries or bananas in low-fat sour cream, then in a mix of 1 tsp ground cinnamon and 1/4 cup brown sugar.

Tumeric

Contains curcumin, which can inhibit the growth of cancer cells.

Cooking tip: For an Indian flavor, add 1/4 tsp turmeric to water when cooking 1 cup rice.

Rosemary

Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.

Cookingtip: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons seasoning salt and 1/2 teaspoon thyme leaves.

Garlic

Destroys cancer cells and may disrupt the metabolism of tumor cells.

Cooking tip: Saute fresh garlic over low heat and mix with pasta, red pepper flakes, and Parmesan cheese.

Paprika

Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers).

Cooking tip Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.

Ginger

Can decrease motion sickness and nausea; may also relieve pain and swelling associated with arthiritis.

Cooking tip: add 1/4 teaspoon ground ginger to vegetables like carrots and sweet potatoes, as well as fresh fruit (especially peaches).

Oregano

A USDA study found that, gram for gram, oregano has the highest antioxidant activity of 27 fresh culinary herbs.

Cooking tip: To spice up tomato soup, add 3/4 teaspoon oregano to 1 can; add 1/2 teaspoon to 2 cups pasta or pizza sauce. Substitute 1 teaspoon dried oregano for 2 teaspoons fresh.

Lloyd’s Chicago, located downtown in the Loop, across from Lyric Opera house offers a menu that showcases the lighter and healthy food options for your new year. Our Lloyd’s house salad (baby greens, apples, carrots, cucumbers, red onion, candied walnuts, blue cheese crumbles, Italian vinaigrette) is a perfect example of how we have incorporated these healthy options into our menu. Wishing you a healthy New Year. See you soon!