Group active since Sat, Jul 25, 2015
“Healthy Eating Plate Ideas” is a place for us to share ideas, pictures of meals, questions, etc., to help us plan healthier meals for ourselves and our families without giving up flavor or jumping on the latest diet bandwagon. None of us is an expert but together we can build better menus!
The “Nutritionsource” website from Harvard’s School of Public Health tries to give up-to-date information about healthy eating in a clear format. Their “Healthy Eating Plate” is a graphic framework for a healthy diet.
In its simplest form, a healthy plate is half vegetables and fruits, one-quarter whole grains, and one-quarter lean protein. The “Healthy Eating Plate” graphic gives more details about healthy eating and the “Nutritionsource” website provides expert and constantly updated explanations.
Jul 26, 2015
Click the link above to go to the source. Click on the image below to see a bigger image but stay here.
Aug 5, 2015
Alton Brown's method is to put 1 1/2 cups brown rice in a square glass baking dish, add 2 1/2 cups of boiling water or stock, and bake, covered with foil for 1 hour. This results in a perfect batch of rice every time -- no scorching, no boiling over or boiling dry. Easy peasy.
If one can do this with rice, why not with farro, freekeh, etc.? Well, indeed it does work. Adjust the time to 30 minutes for cracked grains and 1 hour for whole grains. Use the amount of water given on the bag of grains for stove top cooking. Let the covered pan or dish sit outside the oven, covered, for 10-15 minutes after baking to allow the steam to continue to loosen any grain that may have stuck to the edges.
Bulgur is an exception since it is already par-cooked. Just pour boiling water or stock over the bulgur and let soak two hours. It will be soft and ready to eat cold or hot. This is especially convenient for making tabbouli and other cold salads.
Jul 30, 2015
Basically, whole, cracked, or rolled grains can be cooked with hot water or broth until they swell and are soft -- the amount of time varies. Most of them can be cooked in the microwave for simple whole-grain breakfasts. I will mostly adapt the oven-rice method because I hate watching a pot boil.
Whole grains can replace rice in many recipes. Smaller or crushed grains can be used like grits or polenta. Rolled ones can be made into a savory risotto-like dish. (If you haven't had oatmeal mushroom "risotto" you have a treat in store.) Many of them can also be formed into patties and, of course, baked goods. Some are a complete protein source all by themselves. For others, add beans and you have a complete protein.
Here's what's in my new collection:
-Rolled spelt (an ancient form predating today's wheat)
-Farro (a grain of ancient Rome that was used like rice)
-Cracked freekeh (unripe/green durum wheat that's toasted and cracked)
-Kasha (whole, roasted buckwheat)
-Brown Rice Farina (brown rice smashed to smithereens)
-Creamy Buckwheat (buckwheat smashed to smithereens)
-Amaranth (Aztec staple that is a complete protein)
-Teff (traditional grain of Ethiopia)
So, add that to our 5-grain oatmeal, the rye flakes, bulgur, and the brown rice and we are probably set for whole grains until Christmas!
Jul 29, 2015
To make the salad fit HEP, I first filled a big salad bowl to at least 1/2 with romain, cilantro, parsley, red bell pepper, and summer squash. Then in went a pile of bulgur wheat to make up the whole grain quarter. Finally, a can of white beans and some shaved parmesan made up the protein quarter.
The dressing is a big dollop of whole grain dijon mustard, the juice of 1 lemon and 2 clementines, and some olive oil. I find adding the clementines cuts some of the lemon's tartness so I don't need any honey in the dressing.
Tonight's in-front-of-the-TV snack with emphasize the missing whole grains -- yogurt with frozen pineapple bits and oatmeal thrown in sounds like just the ticket.
I grabbed the camera expecting to take a shot of the ingredients laid out and a shot of it all together in a bowl for a salad that pretty much met the plate criteria -- and what did my camera say to me? CHARGE BATTERY. Grrrr.
The salad was delicious. The battery is now charged but the salad is long gone.
Jul 27, 2015
Jul 27, 2015
we have also been using smaller plates.....the 12 inch dinner plate is just too much food! and of course we prefer the fatty/carbs over the lean/greens.lol
have you tried Dream Fields Pasta? it is a high fiber/low carb pasta.......we like it SO much better than the whole wheat pasta and I cannot cook brown rice enough to get it past the gritty stage......although the 90 sec. packets aren't too bad
my son's sister-in-law is a registered dietitian, who preaches whole foods, and NO food is off limits, but some should be limited in quantities. she also says to listen to your body, if it's craving a food, saturate yourself with it, there is something your body needs in it. she also tells us to pay attention to hunger and fullness cues.......something those of us raised in the clean plate club, tend to ignore.
have a wonderful day.