by Amy Fothergill

An easy vegetable soup. Photo: Amy Fothergill.

After the holidays, some of us are recovering from too much shopping or possibly too much alcohol. If we were to take a survey, we’d find that many of us will be trying to come to grips with what we ate, and how much. Last year, I kept thinking “must go on a cleanse!” As soon as the treats are out of the house and the leftover stuffing, gravy and mashed potatoes are finished, you might be ready to make a change in your eating habits.

The term “healthy eating” can mean different things for different people. However, if you think about food in terms of the basics, it can be really easy. If we eat a little bit of everything, we will, in fact, satisfy the requirements for a healthy diet. Some of the best places to get high-quality nutrients are in fruits, veggies and whole grains. Here is some advice to help you get started:

Soups: Unless you were thinking about making a clam chowder or baked potato soup with bacon bits, most soups are considered healthy, especially those with veggies and beans. Another benefit is ease, as most soups can be ready, start to finish, in less than 45 minutes.

If soup has ever intimidated you, get back in the kitchen and try this method: Chop veggies and then sauté with olive oil, dried herbs and/or seasonings. Add liquid with the beans and/or legumes, and simmer. Always taste the soup at the end and adjust the seasonings, especially the salt. The cooking time will depend upon whether the beans are cooked already, as with canned beans, or if you are using dried lentils or split peas, both of which take about 30 minutes to cook.

Most times, you can also use the slow cooker.

Fresh beets and carrots seen at the Half Moon Bay Farmers Market. Photo: Amy Fothergill.

Grains: In order to give your body different types of nutrients, it’s important to eat different grains, not just whole wheat. Grains can be eaten on their own, added to soup, or combined with other proteins like chicken or shrimp along with some veggies. Try some of the following using the indicated ratio of water to grain; for example, 2:1 for quinoa means you would cook 1 cup of quinoa with 2 cups of water or broth. All grains should be rinsed first and cooked with a dash of salt for flavor. Many of these grains can be found in the bulk section or the rice-and-pasta section of a grocery store.

Quinoa – 2:1, place together in a pot, bring to boil, cover, lower to simmer, 10-15 minutes or until water is absorbed. Tip: Add to your rice.

Millet – 2:1, place together in a pot, bring to boil, cover, lower to simmer, 15-20 minutes or until water is absorbed. Tip: Add to mashed potatoes.

Kasha (Buckwheat) – 2:1, bring water and salt to a boil. Add rinsed buckwheat. Turn heat down to low, and cook 12­-15 minutes. Check the buckwheat after 8 minutes to see if water is absorbed and the buckwheat is soft. Tip: Serve with sautéed mushrooms.

Amaranth – 3:1, bring water and salt to a boil. Add rinsed amaranth. Turn heat down to low, and cook 12­-15 minutes. Tip: Use this grain to make your next risotto.

Barley – 4:1, place together in a pot, bring to boil, cover, lower to simmer, 30-40 minutes. Can also be added to soup, but make sure there is enough liquid to absorb. Tip: It’s always good in soup.

Brown Rice – 2:1, bring water and salt to a boil. Add rice. Turn heat down to low, and cook 35-45 minutes. Tip: Next time, use chicken or veggie broth instead of water.

Veggies: Oh, it’s last but not least. Just like Mom said, “Eat your veggies.” Here are some tips for buying and cooking vegetables:

Eating many different vegetables of different colors provides a variety of nutrients.

Raw veggies give you the best bang for your buck. Have a salad every day but go light on the cheese, creamy dressing and croutons.

The sooner you eat a vegetable after it’s been picked, the more nutrients it will have, which is why local is better.

The produce from a farmer’s market is usually very good quality. Take the time to check out what is available.

Try vegetables cooked in various methods, using a steam basket on top of the stove, a rice cooker with a steamer insert, or a microwave with some water on the bottom and a covered container for the veggies.

Season veggies with olive oil or sesame oil and a bit of salt.

Add vegetables to pasta and rice dishes.

Chef Amy Fothergill, The Family Chef, is a cooking instructor, consultant and blogger in the Bay Area. She teaches classes at upscale markets as well as at private and corporate events, and helps families by providing consultations. Her philosophy is anyone can be “the family chef” but you need good recipes and techniques. For more information, contact her at amy@amythefamilychef.com or check her website at www.amythefamilychef.com.