Of Whole Grain Loaves and Heart Healthy Fishes

About author / Amy Powell

World traveler; gourmet 30 minute meals; lover of exotic ingredients; winner on FoodTV's Chefs vs City; graduate French Culinary Institute. Her recipes will tantalize your taste buds.

If you haven’t given up your New Year’s healthy eating resolutions yet, chances are you will soon enough. That is, unless you can add some new, filling yet healthful dishes to the rotation. You’ve had your fill of fiber loaded whole grains, cut back on red meat and upped the ante on fish. And here you are, two weeks in, bored of the same old salmon, brown rice, green salad routine.

There is hope yet. Like any healthful eating resolution this will only last if you challenge your taste buds, and kitchen skills, to think outside of the routine. Whether it is lack of creativity, time, or cash, there is always some obstacle threatening to derail these self-improvement initiatives. Take a deep breath. Read these suggestions. Feel your cooking ideas for healthy eating improved.

Eat More Fish. Magazines, your doctor, the next door neighbor, they’ve been telling you this for years now: fish is a source of heart healthy omega 3 fatty acids, an important compound for lowering blood pressure and reducing the risk of heart attacks. We have long been told salmon and tuna are cornerstones for a hearty punch of omega 3s. But most of us really can’t afford to be eating salmon 7 nights a week, particularly the healthiest wild variety.

But did you know there are fish that rank higher than salmon in concentration of omega 3s that cost significantly less? Herring, sardines, and Spanish Mackerel pack a punch of omega 3s at a fraction of the cost of salmon and tuna. Oily, small, boney fish like herring and sardines may still be a lot to handle for most home cooks. But mackerel, with its wide fillets and tasty, edible skin, should be a simple addition to the healthy fish rotation. Seared for a couple minutes per side till flaky and brushed with a teriyaki glaze at the end of cooking, you might swear you were eating at a high end Japanese restaurant. What’s more, all that nice healthy fat does a lot of good in the pan, a natural non-stick coating.

Eat More Whole Grains. There are more to whole grains than plain brown rice. Whole grains mean simply that the final food, whether cracked, rolled, crushed or other wise processed, contains all the elements of the original grain seed and with it all the nutrition. Not every whole grain is going to work for a dinner side dish, but there are several beyond plain brown rice that are easy to prepare on their own.

Quinoa, a pure grain, can be made in about the same time as white rice, or about 1/3 of the time as brown. Farro, an ancient strain of wheat, is becoming increasingly popular as a gourmet food. It cooks up like risotto in about the same time as Arborio rice but with more fiber and a different, nutty flavor. Even plain old brown rice has potential. Lundberg Farms, a leading producer of specialty rice, makes 8 varieties of brown rice at my last count, plus six- 1 lb. wild rice blends, another whole grain. That is more than enough to keep the whole grain rotation interesting.

Overhauling a dinner routine can be tough. But do not despair; it’s only been two weeks since you made that resolution after all. Find some new ways with grains and some different kinds of fishes, toss in dose of green on the plate you are on your way to a healthier lasting new year.

Serves/Makes: 4

• 2 tablespoons butter
• 2 tablespoons honey
• 6 tablespoons low sodium soy sauce
• 2 tablespoons chili sauce
• 2 tablespoons vegetable oil
• 1 1/2 pound Spanish Mackerel fillets
• salt and pepper
• brown rice
• bok choy