Get healthy, grow spiritually in New Year

features@beaufortgazette.comJanuary 1, 2014 

20070330 New Year car

After the New Year's Eve celebrations are over, have a plan ready so you can achieve your goals this year.

SPENGLER — MCT

Happy New Year! The first of the year is a great time to look at your past nutritional habits and your spiritual fitness and make adjustments accordingly. If you're like me, you probably want to make this the best year ever in both regards.

Here's some help from the American Heart Association on improving your diet:

  • Eat no more than 6 ounces a day of lean meat, fish or skinless poultry

  • Try main dishes featuring pasta, rice, beans and/or vegetables. Or create "low meat" dishes by mixing these foods with small amounts of lean meat, poultry or fish.

  • About 5 to 8 teaspoon servings of fats and oils per day may be used for cooking and baking, and in salad dressings and spreads.

  • Use cooking methods that require little or no fat -- boil, roil, bake, roast, poach, steam, stir-fry or microwave.

  • Trim the fat you can see before cooking meat and poultry. Drain off all fat after browning. Chill soups and stews after cooking, so you can remove the hardened fat from the top.

  • Eat only three to four egg yolks a week --whether alone or in recipes.

  • Choose skim or 1 percent fat milk and nonfat or low-fat yogurt and cheeses.

  • Eat five or more servings of fruits or vegetables a day.

  • As for improving your spiritual well-being, Bryan Nash, minister at King Street Church of Christ in Beaufort, gives this advice:

  • Not only should you read from the Holy Bible daily, you should be a part of a Bible study for enrichment.

  • You should learn how to communicate with God, knowing what to ask for and the process by which this should be done.

  • Taking time for worship -- singing, praying and learning from God's word -- can set the pace for a well-lived life.

  • Spend time in quiet meditation to help set the course for the day

  • Spend time with others whose faith you share. This time brings about goodness and love for each other. You should get strength and encouragement in living a good life.

  • Perform acts of kindness toward others. The willingness to help in situations of need shows the beauty of love for others.

  • So now I have a plan to get healthy and grow spiritually -- here's to all of us making our goals this year.

    BAKED CHEESE AND GRITS CASSEROLE

    1/2 cup milk

    1 egg

    1 cup grits (cooked according to package directions)

    8 ounce cheddar cheese, grated

    4 tablespoons butter

    1 or 2 cloves garlic, minced (optional)

    salt and freshly ground pepper to taste

    paprika

    Preheat oven to 350 degrees. Grease 2-quart casserole. Beat milk and egg and stir into cooked grits. Set aside 4 tablespoons grated cheese. Stir in remaining cheese, butter, garlic, salt and pepper. Spoon into prepared casserole dish and smooth top. Sprinkle with reserved cheese and paprika. Bake for 30 minutes.

    Source: "Southern Cookbook," by Barbara Block (1991)

    ORANGE-PECAN BREAD

    2 cups all-purpose flour

    1/2 cup firmly packed brown sugar

    1/2 cup granulated sugar

    1 teaspoon baking powder

    1 teaspoon baking soda

    1/2 teaspoon salt

    1 cup coarsely chopped pecans

    1 tablespoon grated orange peel

    1 cup orange juice

    1 egg, beaten

    3 tablespoon vegetable oil

    Preheat oven to 350 degrees. Grease 9- by 5-inch loaf pan. Sift first 6 ingredients into mixing bowl. Stir in pecans and orange peel. Combine orange juice, egg and vegetable oil in a large measuring cup and beat until thoroughly blended. Add to dry ingredients, stirring just until moistened. Pour batter into loaf pan and bake 60 minutes. Remove bread from pan and cool completely on rack. Slice when cool.

    Source: "Southern Cookbook," by Barbara Block (1991)

    COCOA

    Makes: 4 cups

    4 tablespoons cocoa

    1/2 teaspoon cinnamon (optional)

    1/8 teaspoon salt

    1 cup boiling water

    Place the top of the boiler over boiling water. Add:

    3 cups scalded milk

    Combine ingredients in double boiler. Stir and heat the cocoa. Cover it, if there is time and keep it over hot water for 10 minutes. Beat it before serving.

    Source: "The Joy of Cooking," by Irma S. Rombauer (1943)

    Columnist Ervena Faulkner is a Port Royal resident and a retired educator who has always had an interest in food and nutrition. Email her at features@beaufortgazette.com.

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