Easy ways to eat healthier in the new year

The start of the year is a great time to re-evaluate our lifestyle habits. This includes the food we eat, so we can make sure that we’re nourishing our bodies. While it can seem hard to get started, try these simple and achievable resolutions for 2022.

Incorporate more whole foods

While many of us grew up eating white bread at home, whole grains are the more nutritious alternative. In fact, whole and multi grains are better sources of fibre and nutrients. And like whole grains, whole, unprocessed foods like fruits and vegetables add fibre and much needed minerals and vitamins to your body.

Rethink dieting

The new year is synonymous with hopping on the dieting bandwagon, trying out whatever is trendy (but not necessarily better for us). While you may see fast results, studies show people who go on restrictive diets usually end up gaining more weight back than they lost over the long run. Instead, focus on making better choices everyday, like choosing whole grain breads versus muffins or having fresh fruit, nuts and yogurt for your midday snack instead of yet another cup of coffee. Whole, less processed foods naturally leave you feeling full for longer.

Cook more meals at home

Many of us grew tired of our own cooking during the pandemic, and along with the indulgences of the holidays, it’s been tempting to rely on takeout and restaurants more. But research shows that cooking at home is an effective way to improve diet quality, lose weight and prevent diabetes. So, search for some new nutrient-dense recipes, like the one here, that you can cook yourself, and get back in that kitchen.

Choose sustainable ingredients

As you’re reassessing the impact of your food on your body, take some time to think about the planet too. Look for food from local sources and companies with brands that have strong sustainability practices.Not only does this help our economy and support local business, it also helps us reduce our carbon footprint and eat more sustainably.

In need of some local food inspiration? For your next brunch, try this tasty hash featuring delicious eggs and winter flavours. You can customize it further by adding your own preferred selection of seasonal ingredients, be it another kind of squash or root vegetable. It’s perfect for a cozy, hot meal with family and friends.


Butternut Squash and Shallot Hash
with Fried Eggs

Prep time: 20 mins/Cook time: 20 mins

Serves: 4


• 1 tbsp (15 mL) olive oil

• 4 eggs

• ½ cup (125 mL) chopped shallots

• 1/3 cup (75 mL) diced pancetta

• 1 red pepper, chopped

• 1 tbsp (15 mL) finely chopped fresh rosemary

• 2 ½ oz (70 g) butternut squash, cubed

• ½ cup (125 mL) low-sodium chicken broth

• 3 tbsp (15 mL) butter, divided

• 1 tbsp (15 mL) apple cider vinegar

• 1 tbsp (15 mL) honey

• ¼ cup (60 mL) grated Parmesan cheese

• 2 tbsp (30 mL) chopped chives

• ½ tsp (2.5 mL) each salt and pepper, divided

• Pinch hot pepper flakes


1. Heat oil in large skillet set over medium heat; cook shallots, pancetta, red pepper, rosemary and hot pepper flakes for 3 to 5 minutes or until vegetables start to soften and pancetta starts to brown.

2. Stir in the peeled, seeded and cubed butternut squash, ¼ tsp each salt and pepper. Cook, stirring occasionally, for 5 to 7 minutes or until squash starts to brown. Stir in broth, 1 tbsp butter, vinegar and honey.

3. Cover and cook for 6 to 8 minutes or until liquid is absorbed and squash is tender. Sprinkle with Parmesan and chives.

4. While hash cooks, melt 2 tbsp of butter in non-stick skillet set over medium heat; break eggs into skillet. Season with remaining salt and pepper.

5. Cover and cook for 2 to 3 minutes or until egg whites are just set for sunny-side up, or cook until done as desired. Divide hash among four plates. Top each serving with a fried egg.

Tip 1: You can substitute Parmesan for finely crumbled goat cheese or feta cheese. Or substitute a pinch of smoked paprika for hot pepper flakes if desired.

Tip 2: You can also substitute diced potatoes or sweet potatoes if you don’t have squash, but you’ll have to adjust your cooking time accordingly.

You can find many more great recipes at eggs.ca

— News Canada