Recipe for a healthier new year

Published 12:00 pm Wednesday, January 4, 2017

Are you one of those people who vowed to eat healthier this year? If so, or even if you just might like to give it a try without setting a resolution, try these ingredients for a healthier new year:

The first thing is to remember that being healthy takes time. You have the entire year to establish new habits. You don’t have to do everything the first week of the new year. Start your goals within reason and within reach — so start small.

The biggest mistake most people make is trying to make several big changes all at once. You will most likely feel overwhelmed, deprived of your favorite foods and then you’ll quit. Start slow and gradually add these changes to begin a healthier 2017:

— Use whole wheat bread instead of white bread.

— Eat brown rice instead of white rice.

— Try whole wheat pasta instead of pasta made with white flour. Better yet, try a mixture of the two.

— Try low-fat cheeses and low-fat yogurt.

— Add more fruits and vegetables to meals and have fruits and vegetables for snacks.

Add lettuce, tomato, cucumber and onion to sandwiches.

— Add fruit to cereal and salads.

On a cold day, soup can hit the spot, providing warmth no other food can. You might try this recipe. It’s loaded with vitamins and tastes good too — a great way to begin those new years’ resolutions!

Zippy Corn Chowder

— 1 medium onion, chopped

— 1 green pepper, chopped

— 1 tablespoon butter

— 1 (14.5 ounces) can low-sodium chicken broth

— 1 large red potato, cubed

— 1 jalapeno pepper, seeded and chopped

— 2 teaspoons Dijon mustard

— 1 teaspoon basil

— 1/2 teaspoon paprika

— 1/2 teaspoon crushed red pepper flakes

— 3 cups frozen (or fresh) whole kernel corn

— 4 green onions, chopped

— 2 cups skim milk

— 2 tablespoons all-purpose flour

— 1 teaspoon salt

In a large saucepan, sauté onion and green pepper in butter until tender. Add broth and cubed potatoes. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until potatoes are tender. Stir in jalapeno, mustard, basil, paprika and red pepper flakes. Add corn, green onions and 1-1/2 cups of milk. Bring to a boil.

In a separate bowl, combine all-purpose flour and remaining 1/2 cup of milk, stirring until smooth. Gradually add mixture to soup. Bring to a boil. Cook and stir for 2 minutes or until thickened and bubbly.

Yield: 8, 1 cup servings.

Nutritional analysis: 190 calories, 2.5 g fat, 1 g saturated fat, 5 mg cholesterol, 350 mg sodium, 34 g carbohydrate, 4 g fiber, 10 g sugar, 7 g protein.

For more information on healthy eating contact the Clark County Extension Office at 744-4682 or visit us on the web at http://ces.ca.uky/edu/clark.