Healthy New Year: Try recipes that add grains, greens and healthy protein to your diet

It seems every year, the New Year is the time when so many of us make healthy eating resolutions. Of course, January is when memberships for weight-loss programs boom. But, inevitably, the resolve to diet withers, and we go back to scarfing and feeling guilty.

So what’s the long-term solution? “People need diners’ education just like they need drivers’ education,” says Carolyn O’Neil, a dietitian and journalist, who writes The Atlanta Journal-Constitution’s Healthy Eating column.

“Nutrition advice, especially at the beginning of the year, when people have such great intentions, is often associated with a list of foods you’re not supposed to eat,” O’Neil says. “Cut back on salt and sugar and fat. No desserts. No French fries. It’s a list of negatives.” O’Neil, who is the co-author of “The Dish on Eating Healthy and Being Fabulous!” (Atria Books) and often gives tips for making healthy choices while enjoying dining out, likes to take a more positive approach.

“We’re in a new age of nutrition discovery, and as a dietitian, I’d much rather people focus on what they should be adding to their diets,” O’Neil says. “Try adding more whole grains, for instance, which have more nutrients and fiber. Maybe you get brown rice instead of white rice with your sushi. Maybe you’re ordering a pizza and you get a whole grain crust.” So-called superfoods, such as acai berries, chia powder and coconut water, have become another hot topic for healthy eating features this time of year. But O’Neil thinks the term can be confusing and says some of the more exotic finds can be too expensive.

“So many foods have jumped on to the superfood bandwagon. It really has become a three-ring circus,” O’Neil says. “The original intention of the term ‘superfood’ was to define a food that offered you one-stop shopping for a lot of different nutrients.

”The term nutritionists use is nutrient-dense, meaning you’re getting more bang for your buck with every bite, either of a range of nutrients or a lot of one specific nutrient. That might be something like mango or fat-free milk or eggs or kale or even lean beef.” O’Neil’s advice for 2013 is to add a wider variety of whole grains, including “ancient grains,” and leafy greens.

“Try quinoa, if you haven’t tried it yet,” O’Neil says. ”It’s so easy to make because it cooks in just a few minutes. Kale was the big star last year, but other greens are becoming popular again, including everything from Swiss chard to turnip greens and Asian mustard greens.”

By Bob Townsend

(The Atlanta Journal-Constitution)

(MCT Information Services)

Nina’s Caldo Verde (White bean and greens soup)

Hands on: 20 minutes. Total time: 30 minutes. Serves: 4

This simple take on a Portuguese classic is a fast and surprisingly flavorful soup that makes a low-fat meal with protein, fiber and dark leafy greens.

● 2 15-ounce cans white beans and their liquid

● 2 cups water

● 2 cloves garlic

● 1 onion, peeled and quartered

● 3 cups Swiss chard, chopped

● 1 link turkey andouille sausage, thinly sliced (optional)

In a large saucepan, combine white beans and their liquid, water, garlic and onion. Bring to a simmer and cook for 20 minutes. Remove from heat and puree with an immersion blender or standard blender. Return to the heat and add the chopped chard and sausage (if using.) Bring back to a low simmer, until chard is wilted, about 5 minutes. Divide into bowls and serve.

(From a recipe by Lisa Hanson)

Miso ginger poached wild salmon with Asian vegetables

Hands on: 20 minutes. Total time: 30 minutes. Serves: 4

We know salmon is omega-3-rich. But if you don’t enjoy cooking salmon because of the fishy odor, poaching is the perfect, virtually foolproof method, as the seasoned broth keeps the fish moist. Any quick-cooking vegetable can be used and the broth flavorings can be changed up with white wine and herbs. Serve over brown rice or rice noodles to round out the meal.

● 2 cups water

● 1/2cup Mirin (Japanese rice wine)

● 2 tablespoons yellow miso paste

● 2 tablespoons grated ginger

● 2 tablespoons crushed garlic

● 4 wild-caught salmon filets (1/2 pound each), skin off

● 1 cup snow peas

● 1 cup bean sprouts

● 1 cup shredded broccoli

● Sesame seeds and chopped fresh cilantro for garnish (optional)

In a large saucepan, bring water, Mirin, miso, ginger, and garlic to a simmer. Add salmon filets and gently poach for 5 minutes. Add snow peas, bean sprouts and broccoli and continue to simmer for 3 additional minutes.

To serve, divide salmon and vegetables between 4 bowls. Ladle broth on top and garnish with sesame seeds and cilantro.

(From a recipe by Lisa Hanson)