Happy New Year! Welcome back to the JuicyChef column, dear Thursday Food readers. I’m looking forward to a wonderful 2011 with you and hope we continue to eat well together. I believe the reason many of us feel so buoyant in the New Year is that it genuinely gives us a chance to refresh and renew, or in Jamaican parlance “wheel and come again”. Many of us have made resolutions galore, but for me, this year I have one: just keeping it simple in every area of my life. I sincerely believe that with a positive attitude, everything will fall into place as it should.

Many of you have shared with me that you are beginning new diets. Can I please give some gentle advice? Be kind to yourself. Do it properly. Check with your doctor first and a nutritionist if you can afford it. Diets are not a “one size fits all”. If a particular regime works for a friend it will not necessarily work for you. Please do not jump on a particular dietary bandwagon due to peer pressure, especially women. We all wish to be healthy, look and feel good, but remember, we were created to be unique; embrace your own beauty and size today and do what is right for you.

Food should be a pleasure, yet in excess can be detrimental to our health if we gain excess body fat and don’t like what we see on our scales. With that said, weight gain is not only due to overeating but also illness or even during and post-pregnancy. Be sensitive when you see someone who has gained weight. If you are concerned, there are subtle ways in which you can help. Eating good food is truly powered by exercise. You can eat well and barely budge on the scale, but doing a form of activity can boost your metabolism and can make you feel energised. If you go walking, for instance, invite an overweight friend or colleague to come along with you. Another way you can assist is by helping via healthy recipes. If you have a few, share them or cook together. Instead of being critical of someone, be supportive and create a positive influence.

Here are a few simple tips to encourage healthy food habits. Some you already know, many I have repeated but it’s helpful to be reminded at the beginning of the year when resolutions are paramount in our minds:

Food Shopping

Educate yourself and read those labels. Make sure the nutrient qualities are acceptable. Pay particular attention to sodium and sugar; acceptable within reason, but if used in excess these products will lead to lifestyle diseases.

Change begins inside your shopping trolley: don’t go food shopping on an empty stomach, you will be prone to picking up unnecessary and often “bad for you” items. Also make a list and stick to it.

Buy local fresh produce where possible.

Home and Work

If you have any space, grow your own vegetables and fruit.

Clear all junk foods from your pantry and refrigerator, less temptation!

Carry your own healthy lunch to work to control your dietary regimen.

Go meat-free at least once a week, follow the Meatless Monday principle.

Grill, steam and bake instead of frying.

Drink lots of water and coconut water.

When dining, cut down on starches and increase your consumption of greens.

Cut down on alcohol, make it a treat instead of a habit.

Eat more fish.

Portion control: Here are a few examples of healthy individual serving sizes — 3oz/85g of meat, 1/2 cup/80g of kidney beans, 1/2 cup/80g cooked rice, 2 to 41/2 cup/100g servings of fruit a day, 4oz/120ml natural juice.

Keep a food diary. Aside from noting what you consume and the times, write down how you feel emotionally or physically. This can help you identify a number of things such as if you are an emotional eater or prone to food intolerances.

Support local farmers!

2011 is the year of being healthy! Wishing for all of you a beautiful start to the year; remember to be kind to yourself and others, keep it simple, stay focused and build the path to your dreams. Love, JuicyChef.

Contact me at info@juicychef.com

Warm wishes to my sponsors MegaMart

Bon Appétit!

Guava Mustard Chicken

Everybody loves guava! This is my riff on honey mustard chicken, just 4 ingredients for a quick yet simple and delicious meal. The chicken goes perfectly with steamed vegetables or salad. You can also add roasted or mashed pumpkin as your starch on the side if you so desire.

Ingredients:

1 chicken, cut into 8 pieces

Salt and pepper to taste

Wholegrain mustard

Guava Jam

Method

First, preheat oven to 350F

Next, season the chicken pieces with salt and pepper and brush with mustard.

Lay pieces on lightly oiled baking tray and bake for 45 minutes.

While chicken is baking, melt enough guava jam to glaze the chicken pieces.

Remove chicken from oven and brush with a generous amount of guava jam, return to the oven and bake for another 15 minutes.

Scotch Bonnet Scented Broccoli Pasta

This is a healthy pasta dish which is quite filling and is taken up a notch by the spicy addition of our famous hot pepper. A great combination of greens and whole grains, it’s meat free, so great if you follow the Meatless Monday philosophy. Serves 4.

Ingredients:

1 pack wholegrain pasta

(your preference),

cooked until al dente

500g/1lb broccoli florets, steamed until tender

3 garlic cloves, minced

80ml/1/3 cup scotch

bonnet-infused extra virgin

olive oil

parmesan cheese, freshly

grated for garnish

Method:

Place cooked pasta and steamed broccoli into a large bowl.

Sauté garlic for about a minute over medium heat in the scotch bonnet-infused oil.

Pour oil over broccoli and pasta and toss until well coated.

Divide amongst 4 plates and garnish with freshly grated parmesan.