Department

The Resolution Diet

Come January 1, we all start making promises to improve our diets. But some days we just don't have time to cook or we simply need a night off. That's when this guide of what to eat where—and why—comes in handy.

January 2014

BREAKFAST

oatsOatmeal from Modmarket (steel-cut oats, fresh fruit, and brown sugar.)
Eating oats can help lower cholesterol.

Vibrant Earth Juices’ Energy (kale, romaine, dandelion, parsley, celery, apple, cucumber, lemon, and flax oil.)
It’s high in vitamin B.

Tangerine’s Eggs On Salad: two sunny-side up eggs, lemon-dressed greens, charred asparagus, red onion, carrot, cherry tomatoes, and a side of toast1
Order the eggs poached instead for protein and vitamin D without the added cholesterol from butter.

____

LUNCH

sofritasSazza’s Sunshine salad: field greens, tomatoes, bell peppers, cucumbers, garbanzo beans, avocado, sunflower seeds (hello, vitamin E and magnesium), cheddar2, and creamy lemon vinaigrette.
Cut out cream by swapping vinaigrette for basic olive oil.

Chipotle’s sofritas—non-GMO tofu braised with chipotle chiles, roasted poblano peppers, and spices.
Wrap in a corn tortilla and top with veggies.

Sushi Sasa’s winter vegetable Le Creuset hotpot with assorted Japanese veggies and four dipping sides.
Shiitake mushrooms can boost your immune system.

____

SNACK TIME

radishesAce Eat Serve’s raw organic breakfast bar with cashews, cranberries, dates, flax seeds, chia seeds, oats, almond butter, peanut butter, and honey.
Chia seeds are high in both calcium and omega-3 fatty acids.

Mangiamo Pronto!’s garbanzo salad with red onion, parsley, chili flakes, and Italian vinaigrette.
Garbanzo beans contain a lot of fiber.

Crudités platter at True Food Kitchen: radishes, broccolini, string beans, sweet peppers, tricolored carrots, and cucumbers, with a side of tzatziki and black olive dip.
Raw veggies are a great source of nutrients.

____

DINNER

saladLinger’s Sambar Dosa (a lentil-rice crêpe filled with roasted cauliflower, grilled carrots, and golden raisins and topped with pomegranate seeds.)
Cauliflower: anti-inflammatory and heart healthy.

City O’ City’s Macro Plate: white bean-kale-quinoa pilaf, Moroccan-spiced zucchini, dried currants, and apricots in a harissa broth.
Nutrient-rich kale is the superfood of the moment (see dish below).

Acorn’s kale salad with apples, candied almonds, Parmesan2, and togarashi. 
Almonds have a hearty dose of healthy fats.

____

DESSERT

BrownieFresh Thymes Eatery’s power brownie.
Raw local honey, avocado, and raw cocoa powder keep it sweet sans processed flour, white sugar, or butter.

Apple-ginger popsicle from Aikopops.
Ginger can soothe the stomach and aid digestion.

Coconut milk and chia seed smoothie with raspberry coulis at Cafe Max.
Coconut milk helps build strong bones thanks to high levels of phosphorus (but it is high in saturated fat, so only consume occasionally).

Lemon sorbet at Sweet Action Ice Cream 
Sorbet is dairy-free and can have fewer calories than ice cream. 


**Lower the calorie count by leaving off the toast (1) or cheese (2) in these dishes.