Eating Well in 2015
January 13, 2015
- Eating Well for Life
- January Feature Menu: Healthy Resolutions!
- Join the Nutritional Habit Challenge
- Recipe: Ethiopian-Inspired Lentil Soup
- Calling all Frequent Diners!
Is it possible to maintain a healthy diet and still enjoy the food we eat? And to take that thought a step further, is it possible to eat out, be healthy and still enjoy it? At this time of year, many people are reassessing their eating habits, more now than ever.
We believe it can be possible to "eat well" and we are committed to offering you healthy and delicious options year-round. In this regard, we believe you can have your metaphorical cake and eat it too. Eat for health, but also eat for enjoyment -- they can go hand in hand! What follows are some ideas to help.
January Feature Menu: Healthy Resolutions
This month's feature menu showcases a few of our favorite examples of how you can achieve healthful dining. Lean proteins, flavorful spice combinations, good fats, and low-carb side options make these dishes winning combinations when it comes to eating well. Whether you've just made a new commitment to eating healthier or have made it a habit for a long time, you shouldn't miss our Healthy Resolutions features this month.
Try the Pork au Poivre with Apple-Fennel Slaw, where the slight, natural sweetness and tang of the slaw offers the perfect contrast to the peppery pork. Or the Mediterranean Chef Salad, where olives, capers, grilled vegetables, and feta-yogurt dressing keep your taste buds too busy to notice it doesn't have the high-fat ingredients that are often hidden in salads. You won't miss what's not there!
Come in before the end of the month to weigh in on these low-fat, healthy dishes (and tell us what you think)! The Healthy Resolutions menu is being served daily in addition to our lunch and dinner menus until (close to) the end of the month.
Join the "Nutritional Habit Challenge" this February!
Here is a great idea for making small changes with big results: join the Nutritional Habit Challenge and commit to making one small diet or lifestyle change for the month of February. If you are successful, you'll not only have made a positive change in your own nutrition, but also you'll be entered to win prizes, including the Grand Prize of a trip for four to Disney World!
One on One Fitness, a locally owned State College business assisting people with their health since 1995, has held a successful nutritional habit challenge for its clients for many years. Last year they expanded the challenge to the local community with a well received participation. This year it is catching on rapidly due to all the word of mouth success from participants.
The philosophy behind the Challenge is "Less is More," which means choosing small, achievable changes to the way we eat and live that can make huge differences for our health and even encourage us to make more healthy choices in the future. One on One explains:
"Keeping the commitments small is key. What can you commit to and be 99% certain of success? If you don't drink enough water, decide to drink an extra glass at each meal. If sweets are a problem, find a healthy substitute to replace half your desserts. If over-eating at meal times is a problem, sit down with a well-defined beginning and end to your meal rather than snacking while cooking and cleaning up. None of these changes are revolutionary, but all are achievable...and will significantly impact your health and body composition over the long term."
Don't forget to register for the Nutritional Habit Challenge -- the deadline is January 31, at midnight!
For those interested in participating in the Nutritional Habit Challenge, Harrison's can help you keep your commitment during February and beyond! We have plenty of healthy and delicious options to help you keep your momentum. Heart healthy items are marked on our menus, and we may be able adjust your order to fit special needs, like substituting a vegetable for a starchy side
Recipe: Ethiopian-Inspired Lentil Soup
Speaking of eating healthy and enjoying it, the Ethiopian-Inspired Lentil soup featured on our Healthy Resolutions menu has become a huge customer favorite. You might be skeptical about a vegan, gluten-free, dairy-free, and no-added-fat soup, but we assure you, you should taste it. You won't believe how satisfying it is -- warm and hearty, with an amazing spice combination that stands up to any high-fat soup. It's comfort in a bowl, without the fat and carbs, plus the health benefits of lentils. It's been so popular we thought we shouldn't keep the recipe secret any longer...
Ethiopian-Inspired Red Lentil Soup
1 large onion, chopped
1 pound potatoes, cut into 1/2-inch chunks
1.25 cup red lentils (picked over and rinsed)
3 cups water
2 garlic cloves, chopped
2-3 tablespoons berberé spice mixture, below
1 28-ounce can crushed tomatoes
1 pound green beans, fresh or frozen, cut into bite-sized pieces
1-2 cups water
salt to taste
3-4 cups fresh spinach
Berberé Spice Mixture (mix all together and store extra in jar):
1 tsp. ground cardamom
1 tsp. ground coriander
1 tsp. fenugreek
1 tsp. ground nutmeg
1 tsp. ground cloves
1 tsp. ground allspice
1 tsp. cinnamon
1 tsp. paprika
1 tsp. turmeric
1/2 tsp. cayenne (less/more to taste)
1 tsp. ground black pepper
1 tsp. ground sea salt (optional)
Sauté the onion in a large non-stick pan with a small amount of canola oil until it starts to brown. Add the potatoes, lentils, 3 cups water, garlic, and spice mixture. Simmer covered over low heat until lentils are tender, about 20 minutes. Add the tomatoes, green beans, and enough additional water to create a thick soup. Check the seasoning, adding salt and more of the spice mixture if needed, and cook for about 15 more minutes. Just before serving, stir in the spinach. Serve immediately. Makes 6-8 servings.
Nutrition (per serving): 283 calories, 15 calories from fat, 1.8g total fat, 0mg cholesterol, 207.6mg sodium, 1295.6mg potassium, 56.1g carbohydrates, 12.7g fiber, 2.8g sugar, 16.3g protein, 8.4 points.
Calling All Frequent Diners!
We at Harrison's have been working on our own New Year's Resolutions, and you can help! We would like to make sure all of our Frequent Diner contact information is up to date. If you have moved or gotten a new telephone number or email address in the past couple of years, please let us know next time you stop in, or email Angela at firstname.lastname@example.org, and we will gladly update it in our system. We thank you for your continuing support!