New Year’s Healthy Start

It’s the New Year, but I have a feeling that your mind is probably remembering those New Year’s resolutions. Trust me, you’re not alone! The promise to be in shape and eat healthy is two of the most common resolutions people make!

Do you remember your parents telling you that, “Breakfast is the most important meal of the day?” Guess what, it’s totally true! Getting your metabolism revved as soon as you wake up does help with weight loss management. I love to start my day with Kashi GO Lean Cereal – which has 13 grams of protein and 10 grams of fiber! – mixed with a little fruit and non-fat yogurt. This combo will get anyone off to a good start!

If quick and easy smoothies are your thing, try My Jump-Start Smoothie – it combines low-fat yogurt, fresh fruit and agave and can be customized however you like for the perfect A.M. pick-me-up!


A d’lish smoothie to start your mornings!
(Photo courtesy of

At lunch time, my Big Protein Red Quinoa Salad is just the thing to keep you full and well fueled during the mid-day crunch. You can make a big batch early in the week and pack yourself small lunch portions.  For extra fiber, add in some chopped kale or hearty greens.

For dinner, I like to pick up some chicken pho (Vietnamese noodle soup) at my favorite local noodle joint – then add a heaping helping of steamed veggies back at home.

So start out the New Year right with some healthy goodness! -Kathy

Kathy’s Jump-Start Smoothie
There are lots of things you can get creative with. Add a tablespoon of protein powder, a banana, change up the frozen fruits, add a dash of OJ or fat-free milk if you like your smoothie less thick or if you have a “challenged blender.” And if you love smoothies- be sure to get yourself a good blender. I love my Vita Mix!

Makes 1 serving

1/2 cup frozen fruits – such as Trader Joe’s Tropical Fruit Trio
1/2 cup fat-free or low-fat plain yogurt
2 Tbsp agave nectar (or sub honey or a packet of no-cal sweetener)
1/2 cup ice cubes
1/2 – 1 teaspoon flax seed (the more seeds – the more “texture”)

Place ingredients in the order above and blend until smooth. Enjoy your healthy start to a great day!

Recipe © Kathy Casey Liquid Kitchen

Big Protein Red Quinoa Salad
I like to make this salad with all organic produce and also add in a cup of chopped fresh raw kale for extra fiber!

Makes about 4 cups

3/4 cup red quinoa*
1 1/2 cups water
1 teaspoon minced garlic
2 tablespoons extra-virgin olive oil
1/4 cup fresh lemon juice
2 teaspoons minced or grated lemon zest
1/2 cup peeled, seeded and 1/4-inch-diced organic cucumber
1/2 cup canned organic garbanzo beans, drained
1 tablespoon chopped fresh dill
1/2 cup chopped fresh parsley
1/2cup organic golden raisins
1/2 cup organic hazelnuts, lightly toasted and coarsely chopped
1/4 cup thinly sliced green onions
1/4 cup grated carrot
3/4 to 1 teaspoon sea salt
1/4 teaspoon black pepper

Rinse quinoa in cold water and drain well. Put the drained quinoa in a heavy medium saucepan and dry roast the grain over medium heat, stirring occasionally for about 1 minute. Add the water, bring to a boil, then reduce to a simmer and cover with a tight-fitting lid. Cook for about 15 minutes or until all water is absorbed. Remove from the heat and let stand, covered, for 10 minutes. Remove lid, fluff grains with a fork, and let cool to room temperature.

In a large bowl, combine the cooked quinoa with the remaining ingredients and toss well.

*Available at PCC Markets

Recipe © Kathy Casey Food Studios®

Posted by Kathy Casey on January 6th, 2012  |  Comments Off on New Year’s Healthy Start |  Posted in breakfast, Dishing with Kathy Casey Blog, Foodie News, Fruit, KOMO Radio, Lifestyle, Recent Posts, Recipes, salads, sides

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