Kale is the current nutrient-dense darling, but collard greens, mustard greens, turnip greens, Swiss chard and watercress have the same top score on the Aggregate Nutrient Density Index (ANDI). Top: kale chips (here’s the recipe). Bottom: Use collard greens instead of other sandwich wraps. Here’s how. Photo courtesy Good Eggs | San Francisco.

None of it will be news to anyone. Here’s what you should eat:

More fruits and vegetables; grains, especially whole grains; low-fat or fat-free dairy products; seafood, lean poultry and meats; beans, eggs, and unsalted nuts. Limit solid fats, cholesterol and trans fats; consume less than 10% of calories from saturated fats. Limit salt (sodium) and added sugars. And exercise regularly.

Here’s the summary of the guidelines:

THE GUIDELINES

1. Follow a healthy eating pattern across your lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. (Editor’s Note: It’s never too late to start.)

2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. (Editor’s Note: Nutrient dense foods are those that provide the most nutrients for the fewest calories. Here’s a guide to the most nutrient-dense foods in every category.)

3. Limit calories from added sugars and saturated fats, and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats and sodium (salt). Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

KEY RECOMMENDATIONS

The Dietary Guidelines’ Key Recommendations for healthy eating patterns should be applied in their entirety, given the interconnected relationship that each dietary component can have with others.

1. Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.

A healthy eating pattern includes:

Fish is the most nutrient-dense protein, with wild salmon at the top of the list. Second- best is chicken breast. Shown here is baked salmon atop a bed of quinoa; photo courtesy Nestlé.

 
PHYSICAL ACTIVITY

In tandem with the recommendations above, to help promote health and reduce the risk of chronic disease, Americans of all ages—children, adolescents, adults, and older adults—should meet the Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services.

Americans should aim to achieve and maintain a healthy body weight. The relationship between diet and physical activity contributes to calorie balance and managing body weight.

Editor’s Note: You knew all of this; now you just have to make small adjustments to get closer to the ideal. Good luck to us all.

[1] Grain bowl with delicata squash (all photos © Good Eggs).

[2] Wild rice bowl with kabocha squash.

Make one of your new year healthy food switches a weekly grain bowl. The options are endless, and you’ll get to try different grains and explore other ingredients, including different varieties of squash. (Squash and grains are a great marriage.)

Grain bowls can be served at lunch or dinner; hot, warm, or chilled. They can be:

 
You can top it with your favorite garnishes (olives, please!). You can use up leftovers.

No time to cook grains? Look at precooked grains; add or substitute canned beans.

Check out the recipe below.
 
 
GRAIN BOWLS: HOW TO MIX & MATCH

The formula is simple: cooked grain topped with vegetables and proteins, drizzled with dressing, and garnished.

This recipe, from Good Eggs, takes 15 minutes of prep time and 30 minutes of cook time. It specifies kabocha squash; but as mentioned above, you can take the opportunity to try any squash you like.

Ingredients

 
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*The difference between beans and legumes: All beans are legumes, plants with pod fruits. But the category also includes peas, pulses (like lentils), and even pod-based vine nuts like peanuts.
 
Preparation

1. PREHEAT the oven to 400°F. Using a sturdy knife and a steady hand, cut the squash in half and scoop out the seeds. (Save ‘em to roast if you like!) Slice kabocha halves into 1” thick wedges and arrange them in one layer on a baking sheet. Toss with a pinch of salt and a bit of olive oil—just enough to coat each piece—and place the sheet in the oven. They should take about 30 minutes to cook.

2. PUT the rice in a pot with 2 cups of water and bring it to a boil. When the water boils, cover the pot and turn it down to a simmer until the rice is cooked (about 25-30 minutes). While the rice and the squash cook…
3. WASH and dry the watercress and arugula. Chop them very roughly and set them aside. Toast the walnuts until they’re golden brown (about 4-5 minutes in the toaster oven or 3 minutes in the oven—they’re deceptively fast toasting nuts). Chop once they’ve cooled.

4. CHECK the rice. If it’s fully cooked, turn off the flame and let it sit for a few minutes in the covered pot. If all of the water is absorbed but the grains are not yet cooked, add a bit more water and continue to cook it with the cover on for a few more minutes. When it’s done, scoop the rice into a bowl and place it in the fridge for a few minutes.
Step 5

5. CHECK the squash. When it is fully cooked (golden brown and tender) after about 30 minutes, remove it from the oven. Let it cool slightly if you don’t want to wilt the greens. In a bowl, combine the rice, squash, greens, sesame seeds, parsley, walnuts, and feta. Dress with a couple splashes of rice vinegar, a bit of olive oil, and a few drops of sesame oil. Mix gently with a large spoon.

6. ADJUST seasonings (salt and pepper) to taste and serve.

What do these have in common: acorn, Australian blue, banana, buttercup, butternut, calabaza, carnival, chayote, delicata, gold nugget, hubbard, kabocha, orangetti, red kuri, spaghetti, stripetti, sweet dumpling, and turban?

They’re all winter squash—but you probably guessed that from the headline. Do you know how delicious they all are, though? We went on a two-week squash odyssey and found a personal favorite (carnival squash, so good we ate the rind; sweet dumpling squash was our runner-up).

Squash Is A Guilt-Free Food

Read more about these gorgeous vegetables in our Squash Glossary.
 
 
WHAT ARE KABOCHA SQUASH?

Kabocha is also called Japanese pumpkin, especially in Australia and New Zealand. It is the variety of squash used in tempura. You may find different varieties in farmer’s markets. We’ve included photos of three varieties.

Many of the kabocha in the market are kuri kabocha, a variety bred from seiyo kabocha, buttercup squash. It has a strong yet sweet flavor; its texture and flavor have been described as a combination of pumpkin and sweet potato. The rind of a kabocha is edible.

Kabocha is available year-round but peaks in the late summer and early fall.

Squash History

The ancestors of all squash originated, and were domesticated, in Mesoamerica, some 8000 to 10,000 years ago. That’s 4,000 years earlier than the domestication of maize and beans, other local staples.

Christopher Columbus brought squash back to Europe, along with tobacco, potatoes, and tomatoes. From there, the vegetable was dispersed around the world.

[3] Gray kabocha squash.

[4] Red kabocha squash.

[5] Sunshine kabocha squash.

CHECK OUT WHAT’S HAPPENING ON OUR HOME PAGE, THENIBBLE.COM.

Turn beef carpaccio into an homage to
Stonehenge. Photos courtesy All’Onda | NYC.

We love the eye appeal of the food at All’Onda in New York City. Take this “Stonehenge” Beef Carpaccio. Cut beets are arranged in a circle in an homage to the giant standing stones of Stonehenge.

Carpaccio (car-POTCH-yo) is a very popular first course in Italy. Paper-thin slices of beef tenderloin are topped with arugula and shaved cheese, traditionally Parmigiano-Reggiano, and a drizzle of olive oil. On top of those basics, the cook can add anything that he/she likes.

So consider what else you’d like to include in your own carpaccio. How about baby spinach, pieces of blood orange, capers or caperberries, cherry or grape tomatoes, gourmet sprouts, onions/green onions/chives, and for those who are blessed financially, white truffles in season (the season is now). The chef at All’Onda chose baby beets and you can, too.
 
For an outside-the-box surf-and-turf, top the beef with anchovies, caviar (salmon caviar is nice and affordable, wasabi tobiko has hot wasabi flavor and a great crunch) or thinly-sliced raw scallops.

The dressing can be fine olive oil or herb-infused oil (basil or rosemary are best) with a slice of lemon or lime. It could be a vinaigrette; or it could be something fusion. We like ponzu sauce, which we used in our re-creation of this recipe.

Serve the carpaccio with sliced baguette or crusty sourdough, plain or toasted, along with a peppermill.

RECIPE: STONEHENGE CARPACCIO

Total preparation time is 2 hours 35 minutes, of which two hours is chilling time in the freezer. The biggest challenge you’ll have is slicing the beef thinly and evenly. Sharpen that knife!

Ingredients For 4 Servings

 
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*Get the the tip end of the loin, which is narrower and a better shape for carpaccio.

†American “Romano” cheese is a mild cheese not related to Italian Peorino Romano, which is salty and flavorful like Parmigiano-Reggiano. See our Cheese Glossary for more information.

Preparation

1. FREEZE the beef briefly to make it easier to cut. Cloak it tightly with plastic wrap and place it in the freezer for 2 hours. Chill the plates in the refrigerator.

2. REMOVE the beef from the freezer and thinly slice it into pieces approximately 1/8″ to 1/4″ thick. Lay out sheets of plastic wrap and place each slice onto the wrap as you slice it. Top the slices with another piece of plastic wrap and gently pound the meat with a mallet until the slices are paper thin.

3. DIVIDE the beef onto the four plates, creating a neat circle or other artful layout. Toss the greens lightly in the balsamic vinaigrette. Arrange the beets into “Stonehenge.” pepper and/or

4. TOP with the shaved cheese and serve, passing the peppermill and the bread.
 

CARPACCIO VS. CRUDO

Sometimes we see “Tuna Carpaccio” or other seafood carpaccio (octopus, salmon, scallops, etc.) on a menu. That’s incorrect; feel free to point it out to the chef. (Seriously: We once had to tell a two-star chef, via our waiter, that his menu featured bison, not buffalo).

Carpaccio is raw beef filet, typically sirloin; crudo is the term for raw fish or seafood. Crudo is analogous to sashimi or tiradito, but the fish is cut differently.

While crudo has been eaten for millennia*, carpaccio is a modern dish, created in Venice in 1963, at the time of an exhibition dedicated to Venetian painter Vittore Carpaccio (1465-1526).

The carpaccio dish was based on the Piedmont speciality, carne cruda all’albese, created by Giuseppe Cipriani, founder of Harry’s Bar in Venice. Using fine Piedmontese beef (Piemontese in Italian), he originally prepared it for a countess whose doctors had recommended that she eat raw meat!
 
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‡From the earliest times, fishermen have eaten their catch on board, with a bit of salt and/or citrus. Before man learned to make fire, some 350,000 years ago, the catch was de facto eaten raw. Here’s a list of raw fish dishes.

You should start the day off with a protein-based breakfast. Many of us don’t, opting for toast, a bagel or a bowl of Corn Flakes. Yet, you can have a better-for-you breakfast of scrambled eggs, without turning on the stove.

For a quick and easy breakfast in less than 3 minutes, try this microwave egg scramble from the American Egg Board, IncredibleEgg.org.

Just toss the ingredients into a mug! Prep time is 1 minute, cook time is 2 minutes. You can even prepare the mixture the night before, cutting your morning time to

To blend the ingredients, you’ll need a mini whisk or an Aerolatte or other milk frother. However, in a pinch, a fork will do.
 
 
RECIPE: MICROWAVED MUG SCRAMBLED EGGS

Ingredients Per Serving

1. COAT a 12-ounce, microwave-safe coffee mug with cooking spray. Add the eggs, milk, herbs and salt and pepper to taste; beat or whisk until blended.

2. MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer. Note: Microwave ovens vary. Cooking times may need to be adjusted.

3. TOP with cheese and/or salsa; season with salt and pepper.
  

We over-kaled last year. We couldn’t escape it: It seemed as if every restaurant entrée we ordered came with kale. We made too many kale chips as “better for you” snacks.

Now we’re on a kale moratorium, and were happy to discover that you can also make chips from kale’s cruciferous cousin, cabbage. The recipe is from our favorite gourmet grocer, Good Eggs in San Francisco.

RECIPE: CABBAGE CHIPS

Ingredients

 
Preparation

1. PREHEAT the oven to 225°F. Line two baking sheets with wire racks; parchment is fine if you don’t have racks.

2. CUT the cabbage into quarters and discard the tough outermost leaves. Carefully remove the innermost leaves and spread them on the baking sheets/racks in a single layer.

3. DRIZZLE or brush the leaves lightly with olive oil and use a brush (or your fingers) to spread the oil over the front and back of each leaf.

4. BAKE for about 90 minutes, until the cabbage is crispy and golden brown. Remove from the oven and season with salt and chile flakes. Eat immediately or store in the fridge in an airtight container.

5. MAKE the optional yogurt dip. Blend nonfat Greek yogurt with dill, optional minced garlic and salt to taste. Or, substitute curry powder for the dill.

Cabbage is the new kale chip. It’s one of the lowest-priced fresh vegetables. Photos courtesy Good Eggs.

Your healthcare providers want you to eat more cruciferous veggies.

Cruciferous vegetables—also known as brassicas—are superfoods that comprise the Brassicaceae family of vegetables. These nutritional powerhouses are also packed with cancer-fighting* phytonutrients, powerful antioxidants.

The family includes arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, kohlrabi, mizuna, mustard greens, radish, rapeseed/canola, rapini (broccoli rabe), rutabaga, tatsoi and turnips.

Eat up: They’re low in calories and high in fiber, vitamins and minerals. Consume them raw or lightly steamed to get the maximum amount of antioxidants. Just don’t overcook them! You can eat overcooked carrots or potatoes; overcooked broccoli and Brussels sprouts are not so pleasant.

“Cruciferous” derives from cruciferae, New Latin for “cross-bearing.” It is so named because the flowers of these vegetables consist of four petals in the shape of a cross.

Here’s a book you may enjoy: Brassicas: Cooking the World’s Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More.
 
*Studies have shown the ability of cruciferous vegetables to stop the growth of cancer cells in the breast, cervix, colon, uterus, liver, lung and prostate.