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Suggestions for 2020 diets

We are now four days into 2020 and the New Year, so now the question is what were the New Year’s resolutions that you have personally made?

The majority of the resolutions that people make going into a New Year is DIET, EXERCISE and lose weight.

The word diet is spelled with the following letters:

D = Do not delay in starting your diet.

I = Instead start doing something about it right away.

E = Evaluate your daily intake

T = Try to cut down fattening foods and carbs.

It is up to each one of us to change our bad habits, and it is also up to us to stick with the changes we make in our habits and lifestyle.

I am listing several resolutions and habits that you may want to improve on in 2020:

* Be kind to people

* Develop and keep a positive attitude

* Keep organized and plan ahead

* Exercise

* Control of your food intake

* Improve your daily activities

* Spend more time with family and friends

* Take mini vacations when possible

Hopefully, you can participate in several of the habits I have listed above if not all of them. Keep in mind you can start your new resolutions at any day, week or month if you don’t start on Jan.1.

The main thing is to start at some period of time with an open heart and looking at the world with a positive attitude.

I am very proud of our Mid Ohio Valley and our community which has provided everything we need for the most part in 2019 and hopefully will improve even more in 2020.

Below are some low-fat recipes:

Till next week!

***

Garbanzo Bean Soup

2 14 1/2-ounce cans no-salt-added whole tomatoes, undrained and coarsely chopped

1 3/4 cups canned no-salt-added beef broth, undiluted

1 cup chopped onion

1/2 cup chopped carrot

1/3 cup chopped celery

1/2 teaspoon ground cumin

1/2 teaspoon caraway seeds, crushed

1/4 teaspoon ground red pepper

1 bay leaf

1 15-ounce can garbanzo beans, drained

1 medium-size yellow squash, sliced

1 medium zucchini, sliced

Combine first 9 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat and simmer 30 minutes. Add beans, yellow squash and zucchini; cover and simmer 30 minutes or until squash is tender, stirring occasionally. Remove and discard bay leaf.

***

Old-Fashioned White Bean Soup

1 pound dried Great Northern beans

4 cups water

1 13 3/4-ounce can no-salt-added beef broth, undiluted

1 teaspoon beef-flavored bouillon granules

1/4 teaspoon dried whole thyme

2 medium-size dried red chilies

1 bay leaf

4 cups water

2 1/2 cups sliced carrot

2 cups coarsely chopped lean cooked ham

1 cup chopped onion

3 cups peeled, diced red potato

1/4 teaspoon freshly ground pepper

Sort and wash beans; place in a Dutch oven. Cover with water to a depth of 2 inches above beans; let soak 8 hours. Drain beans; return to pan. Add 4 cups water and next 5 ingredients. Bring to a boil; cover, reduce heat and simmer 1 hour. Add 4 cups water, carrot, ham and onion to bean mixture. Bring to a boil; cover, reduce heat and simmer 15 minutes, stirring occasionally. Add potato; bring to a boil. Cover, reduce heat and simmer 20 minutes or until beans and vegetables are tender, stirring occasionally. Stir in pepper. Remove and discard bay leaf.

***

Cream of Broccoli Soup

1 10-ounce package frozen chopped broccoli

vegetable cooking spray

2 tablespoons reduced-calorie margarine

2/3 cup sliced fresh mushrooms

2/3 cup chopped onion

3 tablespoons all-purpose flour

1 12-ounce can evaporated skimmed milk

3/4 cup canned no-salt-added chicken broth, undiluted

1/2 teaspoon salt

1/4 teaspoon dried whole thyme

1/4 teaspoon pepper

Cook broccoli according to package directions; drain well. Set aside. Coat a large saucepan with cooking spray; add margarine. Place over medium heat until margarine melts. Add mushrooms and onion; saute until tender. Add flour; cook 1 minute, stirring constantly.

Gradually add milk and chicken broth; cook, stirring constantly, until mixture is thickened and bubbly. Add broccoli, salt, thyme and pepper; cook, stirring frequently until mixture is throughly heated.

***

Supreme Bean Salad

1 16-ounce can no-salt-added cut green beans, drained

1 16-ounce can cut wax beans, drained

1 15-ounce can kidney beans, drained

1 15-ounce can garbanzo beans, drained

1 cup chopped green pepper

1 cup chopped purple onion

1 2-ounce jar diced pimiento, drained

1 teaspoon minced garlic

3/4 cup cider vinegar

1/4 cup sugar

1 tablespoon vegetable oil

1/2 teaspoon salt

1/2 teaspoon pepper

Combine first 8 ingredients in a large bowl; toss well. Combine vinegar, sugar, oil, salt and pepper in a small saucepan; bring to a boil, stirring constantly. Pour vinegar mixture over bean mixture; toss gently.

Cover and chill at least 3 hours, stirring occasionally. Serve with a slotted spoon.

***

Black and White Bean Salad

1 15.8-ounce can Great Northern beans, rinsed and drained

1 15-ounce can black beans, rinsed and drained

1 1/4 cups peeled, seeded and chopped tomato

3/4 cup diced sweet red pepper

3/4 cup sweet yellow pepper

3/4 cup thinly sliced green onions

1/2 cup salsa

3/4 cup red wine vinegar

2 tablespoons chopped fresh cilantro

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

10 cups shredded romaine lettuce

Combine first 6 ingredients in a large bowl; stir gently to combine. Combine salsa, vinegar, cilantro, salt and pepper in a small bowl, stirring well. Pour salsa mixture over bean mixture and toss gently to combine. Divide shredded lettuce evenly among 10 salad plates; spoon bean mixture evenly over lettuce.

***

Marinated Legumes

1/2 16-ounce package 16-bean soup mix, about 1 cup

4 cups water

1/2 cup peeled, seeded and chopped tomato

1/3 cup diced sweet red pepper

1/3 cup diced sweet yellow pepper

1/3 cup thinly sliced green onions

1/4 cup salsa

2 tablespoons red wine vinegar

1 tablespoon chopped fresh cilantro

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

4 cups finely shredded romaine lettuce

Remove seasoning packet from beans; reserve for another use. Sort and wash beans; place in a Dutch oven. Add water; bring to a boil. Cover, reduce heat and simmer 50-60 minutes or until beans are tender. Drain beans; let cool. Combine beans, tomato, red pepper, yellow pepper and green onions in a large bowl; toss gently. Combine salsa and next 4 ingredients in a small bowl; stir well. Pour salsa mixture over bean mixture and toss gently to combine. Cover and marinate in refrigerator at least 4 hours, tossing occasionally. Line a serving platter with lettuce; top lettuce with bean mixture.

***

Kiki Angelos is a food columnist for the Parkersburg News and Sentinel.

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