Eat less, move more

THREE RECIPES THAT TASTE GREAT AND WON’T FORCE YOU TO BREAK YOUR RESOLUTIONS

Last week was the week to make New Year’s resolutions and this week is the week to break them. But maybe if we just made more realistic ones we would be more successful.

When it comes to nutrition, common sense and moderation have always sounded too boring to become a trend. It is much more exciting to try a celebrity diet than have a sensible lifelong plan. However, little changes can help a lot: eat more fresh fruits and vegetables; eat less processed food; drink more water and less juice or soda.

Nutritionist Marion Nestle has an easy plan to remember “eat less, move more.” Try it.

BROCCOLI AND SPINACH SHAKSHUKA

Shakshuka is one of the most popular Middle Eastern dishes. Originally made with tomatoes and spicy peppers, now there are many versions. Sometimes I poach the eggs separately — unless eggs are very fresh the whites tend to cover almost the whole pan. Serve with toast or pita or on rice or pasta. 2 tbsp extra virgin olive oil 1 large leek, white and light green part only, trimmed, halved, well washed and sliced 1 head broccoli, florets only (save stems for soup) 4 oz baby spinach 1 tsp kosher salt 1/4 tsp freshly ground black pepper 4 eggs 3 oz feta cheese, broken into chunks, optional 3 green onions, sliced on the diagonal 1. Heat olive oil in a heavy 10-inch skillet and add leeks. Cook gently 5 minutes without browning.

2. Add broccoli florets and combine with leeks. Cook 2 to 3 minutes until broccoli is bright green. Add spinach and cook about one minute until it just begins to wilt. Add salt.

3. Make 4 indentations in the vegetables and crack an egg into each. Cover pan and cook 3 to 4 minutes until whites begin to set. Sprinkle with cheese (if using) and pepper, cover again and cook another 2 minutes or until eggs are set but yolks are still runny. Serve as is or on toast. Makes 4 servings.

HOT AND SOUR NOODLE SOUP

Adding noodles and vegetables to hot and sour soup turns it into a hearty main course. 6 cups vegetable stock, chicken stock or water 3 tbsp soy sauce 3 tbsp black Chinese vinegar, balsamic vinegar or Worcestershire sauce 1 inch piece fresh ginger root, peeled and cut into thin strips 1 large leek, white and light green part only, halved lengthwise, rinsed and sliced 12 fresh shiitake mushrooms (stems removed) or brown mushrooms (with stems), sliced 6 oz rice noodles (approx. linguine thickness) 2 tbsp cornstarch 1/4 cup cold water 8 oz firm tofu or boneless, skinless chicken breast, (or both), cut into strips 1/4 lb bok choy, quartered 1 cup frozen peas 1 tsp dark Asian sesame oil 1/2 tsp Sriracha 3 green onions

1. Heat vegetable stock or water with soy sauce. vinegar, ginger, leeks and mushrooms 10 minutes.

2. Cover noodles generously with boiling water and soak 10 minutes. Drain and rinse.

3. Combine cornstarch with water until smooth.

4. Add noodles, tofu (or chicken) and bok choy to soup and cook 5 minutes.

5. Add peas, sesame oil, Sriracha and green onions. Cook one minute. Stir up cornstarch mixture and add 2 to 4 tbsp to thicken soup slightly. Season to taste. Makes 4 to 6 servings.

BROWN RICE BOWL WITH SWEET POTATOES, KALE AND TAHINI SAUCE

Bowls are so versatile and can be layered with any cooked grains, vegetables, proteins and sauce. And they are a great way to use leftovers. 2 cups brown sushi rice 2 3/4 cups water 2 tbsp extra virgin olive 1 leek, white and light green part only, halved lengthwise, rinsed and sliced 1 1/2 lbs sweet potatoes, peeled and cut into 1/2” chunks 2 big handfuls baby kale 1 1/2 cups cooked chick peas, (canned are fine) optional kosher salt and freshly ground black pepper 2 tbsp chopped fresh cilantro or parsley tahini sauce: 1/2 cup tahini paste 1 small clove garlic, grated or minced 2 tbsp lemon juice 3/4 tsp kosher salt 1/3 cup ice water 1/2 cup chopped toasted cashews

1. Rinse rice in a strainer with cold water until water runs clear. Place rice in a medium sized saucepan with 2 3/4 cups cold water. Bring to a boil. Cover tightly. Reduce heat to medium low and cook gently 30 minutes or until water is absorbed.

2. Heat oil in a deep skillet and add sweet potatoes. Cook about 10 minutes until lightly browned. Add leeks and cook gently until leeks wilt another 5 minutes. Add about 1/4 cup water, kale and chick peas.

Cook until liquid evaporates about 10 minutes and sweet potatoes are tender. Season with salt and pepper. Add cilantro.

3. Blend tahini paste with garlic, lemon juice, salt and water until smooth. Thin with ice water if necessary so that sauce can be drizzled.

Place rice in bowls, top with vegetables, drizzle with tahini and sprinkle with cashews. Makes 4 servings.

PETER J THOMPSON / NATIONAL POST Broccoli and spinach shakshuka is a dish that originated in the Middle East and now has many versions.