3 Healthy Recipes for the New Year

Whether those New Year’s resolutions are laying facedown in a ditch by now or not, we’re all always trying to eat more healthfully. So we spoke with registered dietician Michelle Dudash to learn three healthy recipes for breakfast, lunch and dinner.


1. 30-Minute Pantry Shakshuka


2 tablespoons (30 ml) extra-virgin olive oil, plus more for drizzling

1⁄2 medium onion, diced (about 1 cup [160 g])

1 clove garlic, minced

1 tablespoon (7 g) sweet paprika, plus more for garnish

2 teaspoons ground cumin

1 1⁄2 teaspoons ground coriander

1⁄4 teaspoon ground nutmeg

1⁄8 teaspoon ground cayenne

Freshly ground black pepper

1 can (28-ounce [793 g]) whole tomatoes

1⁄2 teaspoon salt

8 large eggs

1 1⁄4 cups (75 g or 20 g) fresh parsley or cilantro leaves, coarsely chopped



Place a large skillet over medium heat. Add the oil. When the oil is shimmering, add the onion and garlic, reducing the heat to low. Gently sauté until the onions are translucent, about 5 minutes. Sprinkle in the paprika, cumin, coriander, nutmeg, cayenne, and pepper and toast until aromatic, about 1 minute. Stir in the tomatoes and salt. Gently pierce each tomato with a wooden spoon before breaking them into smaller bits so they don’t squirt all over you and your kitchen.

Decide how many eggs will be eaten in this sitting. Carve out that number of wells in the sauce to make room for simmering the eggs. Crack each egg and add one to each well. Cover with a lid or foil and simmer over medium-low heat until the whites are cooked but the yolks are still runny, about 4 minutes. Turn off the heat and sprinkle the eggs with more paprika and pepper.

Using a large serving spoon, scoop the eggs with sauce, one at a time, into shallow bowls. Drizzle with olive oil and sprinkle with parsley.

Recipe Note: this sauce tastes even better the next day and the day after that! Save any leftover sauce and reheat in a smaller pan, cooking a fresh batch of eggs.


2. White Bean and Vegetable Minestrone


2 tablespoons (30 ml) extra-virgin olive oil, plus more for drizzling

1 medium carrot, diced (1⁄2 cup)

1 stalk celery, diced (1⁄2 cup)

1⁄2 medium red onion, diced (about 1 cup)

1 clove garlic, smashed with wide side of knife, skin removed

1⁄2 teaspoon salt, divided

Freshly ground black pepper

4 cups chopped kale

3 cups vegetable broth

1 can (14.5 ounces) diced tomatoes

1 teaspoon Italian seasoning

1 teaspoon apple cider vinegar

1 can (15.8-ounce) white beans (like Great Northern or cannellini), rinsed and drained



Place a soup pot over medium heat. Add the oil. When the oil is shimmering, add the carrot, celery, onion, garlic, 1⁄4 teaspoon of the salt, and pepper and cook until tender, about 10 minutes. Halfway through cooking the vegetables, add the kale.

Add the broth and tomatoes with juice, Italian seasoning, remaining 1⁄4 teaspoon salt, and pepper. Simmer for 10 more minutes to blend the flavors. Stir in the apple cider vinegar. Ladle into bowls and drizzle with more olive oil.


3. Chicken Lettuce Wraps


1 pkg. Spicekick Meal Spice Kit
1 TBSP. oil (like vegetable, avocado, peanut, or canola)
1 lb. ground chicken
1 (8-oz) can whole water chestnuts, drained, diced 1/4”
3 scallions, white and green parts sliced thick, keep separate
1 TBSP. soy sauce or tamari, plus additional for serving

Serve with: lettuce cups, rice or soba, toasted sesame oil

Stovetop Directions

Preheat large sauté pan on medium-high heat. Add oil.
Add chicken to one side of the pan and chestnuts to the other. Brown on high heat, about 5 minutes.
Turn chicken and chestnuts, breaking up chicken with spoon.
Stir in seasoning, white scallions, 3/4 cup water, and soy sauce.
Simmer 5 minutes on low heat. Stir in green scallions.