Marian Platt

It's January - a new year - a new beginning. At various times and places, the start of a new year has been assigned to harvest time, the winter solstice (Dec. 21), the summer solstice (June 21), the autumnal equinox (Sept. 21) and the vernal equinox (March 21). The Romans were the first to designate Jan. 1 as New Year's Day, and today the first day of the first month of the world's universal calendar is Jan. 1.

Jan. 1 was the start of a new year and is celebrated in many ways in different countries. For some unknown reason, it was lucky to borrow salt in some places. But most of us here use this time to resolve to make the next year better. We "rang out the old" and ringing in the new was a climax to the holiday season and now we move forward to do better, be better and eat better.

Here is a guide to feel-good foods for the coming year

A - almonds - loaded with heart-healthy mono- and polyunsaturated fats.

B - blueberries - keep the mind sharp

C - cabbage - contains potentially cancer-fighting compounds.



HOT SLAW

1 head green cabbage, shredded

1/4 cup chopped onion

1/2 cup each sour cream and mayonnaise

1 teaspoon each prepared mustard and lemon juice

pinch sugar

salt to taste

Place shredded green cabbage in a small amount of boiling salted water; cover and cook rapidly until tender-crisp (3-5 minutes), depending on how finely shredded; drain.

To cabbage add onion, sour cream, mayonnaise, mustard and lemon juice; blend in sugar and salt. Stir over low heat until heated through. Serves 6-8.



D - dates - a good source of fiber

E - eggs - full of protein and a fine source of lutein and zeaxanthin

F - fish - heart-healthy dose of omega-3 fatty acids

G - grass-fed cows and sheep - lower in fat and cholesterol and higher in beneficial omega-3 fatty acids

H - herbs - provide bonus vitamins and minerals

I - identify what's in your food and where it's coming from - eat food

from local farms

J - juice - juiced vegetables are a refreshing alternative to fruit juices

K - kumquats - high in vitamin C and dietary fiber

L - lentils - high in protein, fiber, B vitamins, folate and iron

M - mustard greens - loaded with vitamins A, C and K

N - nuts - high concentration of beneficial fats, vitamins and minerals

O - oranges - vitamin C and fiber

P - papaya - has as much vitamin C and potassium as oranges

Q - quinoa - gluten-free, high in protein and full of fiber and minerals



QUINOA SALAD

1 cup quinoa, rinsed

2 cups water

1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

1 1/2 cups crumbled feta cheese

1 cup grape tomatoes

3/4 can canned black beans, rinsed and drained

1/2 cup chopped seeded peeled cucumber

1/2 cup sliced green chilies

1/2 cup black olives

3/4 cup Greek or Italian salad dressing, divided

In a saucepan, bring quinoa and water to a boil. Reduce heat; cover and simmer 12-15 minutes or until water is absorbed. Remove from heat; fluff with a fork. Let stand for 10 minutes.

In a large bowl, combine the quinoa, spinach, cheese, tomatoes, beans, cucumber, chilies and olives. Pour 1/2 cup dressing over quinoa mixture and toss to coat. Cover and refrigerate for at least 1 hour. Just before serving, drizzle remaining dressing over salad; toss to coat.

R - rice - high in complex carbohydrates and contains all eight essential amino acids



MINTED APRICOT

RICE SALAD

1 cup finely chopped dried apricots

2 tablespoons triple sec

grated zest and juice of 1 orange

1 cup pecan halves

1 cup chopped dates

1 1/2 cups cooked and chilled wild rice

1 1/2 cups cooked and chilled white or brown rice

1/4 cup chopped fresh mint leaves

2 tablespoons olive oil

salt and pepper to taste

Combine apricots, triple sec, orange zest and juice in a small saucepan. Bring to a boil. Remove from heat, set aside and let cool completely.

Place pecans on a baking sheet and roast them in 350-degree oven until lightly browned. Cool completely. Combine apricots and liquid, pecans, dates, wild rice, white or brown rice and mint leaves, tossing lightly. Chill thoroughly. When ready to serve, combine the mixture with olive oil. Season to taste with salt and pepper.

S - salmon - heart-healthy dose of omega-3 fatty acids, a bone strengthener

T - tomatoes - protect the prostate

U - use a small plate - need we say more?

V - vegetables - lower risk for heart disease, cancer and diabetes

W - whole grains - protect against heart disease, diabetes and some forms of cancer

X - X off your list fad diets

Y - yogurt - the ultimate health food

Z - Zinfandel wine - full-bodied, aromatic and good for you



Nearly 2,500 years ago, Hippocrates is purported to have said, "Let food be thy medicine, and medicine be thy food." Science since has proved that the food we eat can prevent and in some cases fight diseases. If we want to stay healthy, we have to eat these whole, nutritious "feel good" foods.

So, begin the new year by going to our local farm markets and reaching for those winter treasures - there's a heartiness in winter foods unequaled at any other time of the year. Skip those seasonal pitfalls - out-of-season asparagus or strawberries - expensive and with no flavor. Be creative with simple ingredients in season - cabbage, dates, lentils and whole grains.

COPYRIGHT 2010.

Marian Platt can be reached at 683-4691 or

mlplatt@olypen.com.