Healthy recipes for the new year


The delicious Mixed Berry and Yogurt Parfait is the perfect midday snack to leave you satisfied and quell any sugar cravings you may have throughout the day. (Photo credit: Zaynah Siddique)

The new year brings an onslaught of healthy eating resolutions for many people, but these resolutions can be hard to stick to for various reasons. This is especially true when you do not know the right foods to eat. Here are some healthy recipes to make your transition into a clean and healthy lifestyle a bit easier.

Kale and Apple Salad:

This simple yet tasty salad is great for a healthy and light lunch. Simply whisk together the lemon juice, olive oil and 1/4 tsp salt in a large bowl. Add the kale and toss to coat it, then let it stand. While the kale stands, cut the dates and apples into thin slivers. Add the dates, apples, almonds, and cheese to the kale. Season with salt and pepper and toss well.
3 tbsp fresh lemon juice
2 tbsp extra-virgin olive oil
Kosher salt
1 bunch of kale, ribs removed, leaves very thinly sliced
1/4 cup dates
1 Honeycrisp apple
1/4 cup slivered almonds, toasted
1 oz pecorino, finely grated (1/4 cup)
Freshly ground black pepper
Nutritional information:

151 calories
8.5 g fat
17 g carbs
8 g sugar
Mixed Berries and Banana Smoothie:

This simple drink is perfect for rushed mornings since it only takes 5 minutes to make. Just blend all the ingredients together until it’s a smooth purée. It’s perfect for a day when you’re craving something sweet and refreshing.

1 cup frozen mixed berries
1 frozen ripe banana
1/2 cup low-fat vanilla yogurt
1/4 cup orange juice
1 tsp honey (optional)

Nutritional Information:
318 calories
2.5 g fat
35 g carbs
43 g sugar

Crispy Roasted Kale:

When you’re craving something salty like potato chips, try kale as a healthier alternative. This simple and delicious recipe is perfect for snack cravings. First, preheat the oven to 350 degrees. Arrange each kale leaf on a board and cut out the hard stem. Wash the kale well and dry it. Put the kale in a bowl and toss it with the olive oil, 1 tsp kosher salt, and 1/2 tsp pepper. Divide the kale among 3 sheet pans or roast them in batches. Roast them in the oven for 15 minutes, until crisp.

2 bunches curly kale (about 2 1/2 lbs)
1/4 cup olive oil
Kosher salt and freshly ground black pepper

Nutritional Facts:

175 calories
10 g fat
19 g carbs
0 g sugar

Mixed Berry and Yogurt Parfait:

This is the perfect midday snack to keep you satisfied until your next meal and to keep you away from high fat or sugary snacks. The recipe is easy and simple to follow. Fill a small 6 oz container with a third of the yogurt. Top with a third of the berries. Drizzle 1 tsp of maple syrup over the berries. Repeat two more times with the rest of the yogurt, berries, and maple syrup. Add granola for the finishing touch. Serve cold.

1/3 cup lowfat plain yogurt
1/3 cup fresh or frozen mixed berries
1 tbsp maple syrup
1 tbsp granola

Nutritional Information:
200 calories
4.5 g fat
36 g carbs
29 g sugar