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I'm going to do something really cruel here. I'm going to share a photo of the gorgeous prime rib roast my father made for Christmas, then segue into healthy eating.

But wait! It's not going to be as bad as you think!

I'm not a fan of January weight loss resolutions. For that matter, I'm not a fan of New Year's resolutions at all. They are cliche and they perpetuate the idea that January is the only time we can make a promise to ourselves to turn over a new leaf. Any time of year is a perfect time to start taking better care of yourself, whether physically or emotionally.

As big food lovers and good cooks, we have an advantage: we like vegetables and fruit and grains and other healthy foods and we know how to make them taste good without overloading them with seasonings. In fact, I'll bet a lot of us think of a baked winter squash or some roasted brussels sprouts with olive oil and sea salt as a delicious side dish, not diet food. Many of us love beans, which are high in fiber, and actually enjoy salads of all kinds.

For me, the key to starting the new year off right is seeking out some fresh foods as a change of pace from all the rich meals and piles of sweet desserts. Grill a nice, light piece of fish to give your innards a break from prime rib and ham. Or throw together a big, fresh salad studded with veggies, nuts, dried fruit and a little feta cheese and see how crisp and delicious it tastes.

For a week, start out your mornings with steel-cut oats flavored with berries or a little cinnamon and brown sugar. Cook the whole week's worth on Sunday and package each morning's breakfast individually for quicker meals.  Another option is to pick up some frozen berries in the grocery store and blend them into a high antioxidant smoothie that'll keep your immune system strong against sickness as winter continues.

If you truly need some outside motivation, keep an eye out for classes and programs about healthy eating. To get you started, check out Food Myths & Facts, a series of courses being held at The Nutrition Resource center in Roanoke.

Here's the schedule:
Jan. 8: Healthy Aging
Jan. 15: Eat your way to lower cholesterol
Jan. 22: Emotional eating
Jan. 29: High volume, low calorie foods for weight loss

For more information on those classes, contact Anita Fullmer at info@thenutritionresource.com or 772-4930.

I will leave you with a powerfully nutritious recipe that actually looks pretty darn tasty and filling. It's from "The Healthiest Meals on Earth" by Jonny Bowden. Happy 2009!

Quinoa Risotto with White Beans, Arugula and Parmesan

1 Tbsp. extra virgin olive oil
1/2 sweet onion, chopped
1 clove garlic, minced
1 cup quinoa, well-rinsed
3 cups low-sodium vegetable broth
1/4 to 1/3 cup pine nuts
1 can great northern beans, drained and rinsed
1 cup fresh shiitake mushrooms, thinly sliced
1 cup finely grated carrot
2 1/2 cups arugula, stemmed and chopped*
1/4 cup fresh grated Parmesan cheese
1/2 tsp. salt
1/4 tsp. freshly ground black pepper

In a large saucepan, heat the oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about one minute, stirring occasionally. Do not let the garlic brown. Add broth and increase the heat to high, bringing to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes (the mixture will be brothy).

While the mixture is cooling, toast the pine nuts in a dry frying pan over medium heat until they release their oils and fragrance, about 3 to 4 minutes (do not overcook; browning makes them bitter.)

At 12 minutes on the quinoa, stir in the beans, mushrooms, carrot and arugula and simmer, increasing heat if necessary, until the quinoa grains have turned from white to translucent and their "tails" have popped, about 2 to 3 minutes longer. Stir in the cheese, season with salt and pepper and sprinkle pine nuts over the top.

Serve immediately.

Yield: about 4 servings

* You can find arugula in some grocery stores, as well as specialty markets. Make sure the leaves are green and bright. Make sure you wash it thoroughly, because arugula is often full of grit.