January means that soups and stews will be on my weekly menu. The one here combines lentils, chickpeas, and kale. I am experimenting with using less garlic and onions and more mild herbs, so hopefully the dishes will be acceptable to my palate and yours. I stewed this in my crock pot and the flavors mingled deliciously!
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Nutrition Action Healthletter is one of the few publications to which I subscribe. In only a few pages packed with well-researched nutritional information, I can read the newsletter in a few minutes. Nutrition Action is the actually the newsletter of a non-profit organization called The Center for Science in the Public Interest http://www.cspinet.org/ and the information below is published by CSPI with pictures from the Internet.
1. Sweet Potatoes – Loaded with carotenes, vitamin C and vitamin A, plus fiber. (Perfect for a healthful Thanksgiving) 
2. Grape Tomatoes – Packed with Vitamin C, fiber, and phytochemicals. (Ingredient in November recipes)
3. Fat-free (skim) Milk – Source of calcium, vitamins and protein. (I avoid milk, so I can’t comment on this choice.)
4. Blueberries – Rich in fiber Vitamin C, and antioxidants. (If you celebrate Hannukah, try yogurt with blueberries. White & blue are Israel’s colors.)
5. Wild Salmon – High in Omega 3 fats in wild salmon; these fats help reduce sudden-death heart attacks. (Even though I am basically a vegetarian, I do take Salmon oil capsules.)
6. Crispbreads – Whole grain rye crackers like Wasa and Ryvita are loaded with fiber.
7. Quick-cooking Brown Rice – Good source of fiber, magnesium, vitamins E and B-6, copper, zinc, and phytochemicals in the whole grain. 
8. Watermelon – Excellent source of Vitamin C and caretenoids and tasty! (great summer treat!)
9. Diced butternut squash- Good source of fiber and Vitamins A and C, and now peeled, seeded, and cut, so no excuse for not includingit in your busy day. 
(This photo does not show it diced, but it looks ready to dice and cook.)
10. Pre-washed, pre-cut bags of greens (broccoli, kale, spinach, etc.) – Most of these are loaded with vitamin C, caretenoids, calcium, folate, potassium, and fiber. Like #9, now they are ready to eat so no excuse for not including them in your diet. CSPI calls these greens nutritional powerhouses. Find at least one you like. 
Note: Words in bold italics can be found in the Glossary
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