Main Dish Vegetable Casserole (Provided photo — Yvona Fast)

One year has ended, and a new year has begun.

We celebrated. Now it’s time to move on.

In 2023, we celebrate our relationships with family and friends, with animals and pets, with our beautiful Adirondack landscape, nature, the world.

But this column is about food. We also have a relationship with food. At different stages of our lives, our relationship with food can change. And it can be challenging.

Our bodies need food to survive. Food is fuel. We eat for energy. And what we eat and how we feel are often connected.

It is different for everyone. Some fight to lose weight. Others may need to gain weight. Some prepare all their food at home. Others eat out or buy take-out. As we age, our needs change. We may no longer be able to bite and chew raw, crunchy vegetables or meat, and may prefer soup. Whatever our challenge, we’re not alone. There are others facing similar issues. Our challenges can bring us together.

We’re all different. Some like spicy food. Others prefer milder flavors. Often, we tend toward the food we grew up with. Our comfort food is what Mom or Grandma prepared for us.

Food is also determined by culture, ethnicity, the part of the world our ancestors hailed from. There’s Italian food, Mexican food, Chinese and other Asian cuisines. Although I’m not Greek, I love Greek food: herbs like basil and thyme, feta cheese, yogurt, lemon. My preference in herbs is for dill, chives, basil — also onions and garlic, the flavors my Jewish ancestors missed on their flight from Egypt.

Most people know that to be healthy we should consume a balanced diet — mostly fruits and vegetables, with some carbohydrates (in the form of whole grains or starchy vegetables, when possible) and a little protein mixed in.

There is also a connection between diet and our mental well-being. Some nutrients power our brains. While some foods may impair cognitive functioning and sap our energy, others give us energy, make us feel strong, help us think more clearly. Stress, mental clarity and focus are also affected by what we eat and drink. Coffee, chocolate, alcoholic beverages, sugar are prime examples of this.

Some suffer with eating disorders like anorexia or bulimia. People with anorexia attempt to shrink their bodies. They tend to obsess about their weight and cope with anxiety, stress and poor self-esteem by avoiding food. Those with bulimia have episodes of eating a lot with no control, then trying to purge that food by inducing vomiting.

Thirty percent of Americans are overweight and another 40% are obese, according to the National Institutes of Health (2017-18). Type 2 diabetes, heart disease, stroke and some types of cancer are linked to obesity.

Food allergies and sensitivities play a role in one’s relationship with food. Anxiety, unexplainable tension or unclear thinking can sometimes be linked to food sensitivity or food allergy.

I have a friend who can’t eat fish or tree nuts. Another can’t eat legumes. People with celiac disease cannot tolerate gluten; others are gluten-sensitive. Peanuts are a food many are allergic to. Others don’t tolerate lactose, the natural sugar found in dairy products.

People with GERD (Gastro-Esophageal Reflux Disease) may be aggravated by certain foods. When stomach acid doesn’t stay in the stomach but rises into the esophagus, it can irritate and cause pain, coughing and discomfort. I had a friend who was allergic to broccoli; it would make her sick to her stomach and throw up. Another could not tolerate lettuce. Many can’t tolerate hot peppers like habaneros or jalapenos.

Processed and packaged foods are often loaded with chemicals like preservatives, artificial colors, flavors, and excess sugar and salt. These can have adverse effects not just on the body, but also on the mind.

In mid-winter, local produce is mostly nonexistent, though some farmers are able to grow a few things like fresh greens in greenhouses. The farmers market is only a park-it, and most of our produce comes from the freezer, cold storage or California. Local apples, winter squash and root crops like carrots and turnips are still available.

It is still important, however, to be aware of what you eat and how it affects you. A balanced diet based on fresh, natural ingredients supports both mental and physical health. It has been known to ease mood swings, panic attacks, anxiety and mild depression. When the mind receives proper nourishment, intellectual clarity and agility can improve. Good nutrition is important for both physical and mental health.

More than one-third of all new year’s resolutions have to do with health, food and fitness. Each January, diet books fly off shelves. Gyms and exercise classes gain new members. But studies show that most of us fail the challenge.

Begin the new year with an awareness of how food affects your physical and mental well-being. Move forward with optimism, hope and plans for the year ahead.

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Apple Salad with Cheddar and Pecans

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Ingredients:

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Garlic Mustard Vinaigrette Dressing:

1 clove garlic

1/2 teaspoon salt

1 teaspoon honey mustard

1 Tablespoon extra-virgin olive oil

1 – 2 Tablespoons apple cider vinegar

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Salad:

About 3 cups shredded or coarsely chopped greens: Napa, bok choy, cabbage, arugula or spinach

2 apples

1/4 cup shredded Cheddar cheese

Generous handful pecans (1/2 – 1 cup)

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Directions:

Crush garlic. Add salt, mustard, and apple cider vinegar. Whisk in oil.

Add washed, torn greens and toss to coat. Add cored, sliced (no need to peel) apples. Stir in Cheddar cheese and garnish with pecans.

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Main Dish Vegetable Casserole

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This takes just 15 minutes to prepare and about a half-hour to bake. Make a salad while the casserole is in the oven, and dinner is on the table.

Ingredients:

2 teaspoons extra-virgin olive oil

1 large onion (about 1 cup)

1 bell pepper

1/2 teaspoon salt

1 cup frozen green beans

1 cup frozen corn

1 cup kidney beans (cooked or canned)

1 can (1 3/4 cups) diced tomatoes, drained

2/3 cup grated cheese, such as sharp Cheddar

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Directions:

Peel and dice the onion; wash, seed, and dice the pepper. Heat oil in skillet. Add onion and pepper, sprinkle with the salt, and saute 5 to 7 minutes. Add green beans, and continue to cook another 5 minutes. Spray or grease a casserole or baking dish. Add the corn, beans, tomatoes. Top with half of the grated cheese. Top with the corn, beans and tomatoes. Sprinkle with remaining cheese.

Bake until bubbly (about 30 minutes) for the cheese to melt and the flavors to blend. Serve with a salad of tossed greens. Serves 2 to 3.

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Author of the award-winning cookbook “Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market,” Yvona Fast lives in Lake Clear and has two passions: cooking and writing. She can be found at www.yvonafast.com and reached by email at yvonawrite@yahoo.com. Twitter: @yvonawrites.