The New Year is a time to reflect on the changes we want or need to make. Most of us will make a New Year’s resolution – maybe to lose weight, quit smoking or eat healthy. Psychologists have found we’re more likely to succeed if we break our resolution into smaller goals that are specific, measurable and time-based.
It’s easier than you think to eat healthy! Take small steps each week to improve your nutrition and move toward a healthier you. Small changes can make a big difference to your health. Try incorporating at least one of the five goals below into your diet.
- Make half your plate fruits and vegetables. Add fruit to meals as part of main or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
- Drink water instead of sugary drinks. Cut calories by drinking water or unsweetened beverages.
- Switch to Cauli Rice instead of white rice. Cauli Rice has 75% fewer calories than white rice, is low-carb/low-GI and counts as 1 of your 5 a day. Cauli Rice is made from fresh cauliflower grains with absolutely no preservatives or additives. Plus it has a 12 month shelf-life, even without refrigeration. Stockists: Tesco, Holland & Barrett, Whole Food Markets, Ocado and CauliRice.com.
- Compare sodium in foods. Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals.
- Cut back on solid fats. Eat fewer foods that contain solid fats like cakes and other desserts, pizza and processed meats (e.g. sausages, hot dogs, bacon, ribs).
So, there you have it. My New Year’s resolution is to make sure my meals are nutritious and balanced. And no, I’m not intending to wait until the clock strikes twelve on the 31st of December to eat healthy. I’m moving already toward a new, healthier me and hopefully you’ll join me, too. Below you’ll find one of my absolute favourite recipes.
Lemon rosemary chicken and Cauli Rice
1/4 cup freshly squeezed lemon juice (about 2 lemons)
1/4 cup olive oil, plus more for grill grates and drizzling
1 tablespoon Dijon mustard
Salt and pepper
Whisk together the lemon juice, olive oil, mustard, rosemary, garlic and a big pinch of salt and pepper in a measuring cup. Add chicken to a casserole dish and pour the marinade over the chicken. Turn to coat and let the chicken marinate at room temperature for 30 minutes (or 1 hour in the refrigerator).
Heat a grill to medium-high. Brush the grill grates with olive oil using a clean tea towel.
Remove the chicken from the marinade and discard the marinade. Place the chicken on the grill and cook until golden and slightly charred, about 3 minutes per side. Place the lemon halves cut-side down on the grill grate and grill until charred, about 4 minutes.
Remove the chicken from the grill. Empty contents of the Mediterranean Cauli Rice pack into a preheated frying pan. Add 1 tablespoon of water and cook until tender.
Serve the chicken with spinach and Mediterranean Cauli Rice on the side.
This article was written in collaboration with Cauli Rice. All views are my own.