| The food pyramid is not a new concept. | | | | |
| However, for the first time in more than a | | | | 2 - 14 ounce cans diced tomatoes |
| decade, the USDA has updated the food pyramid | | | | |
| based on the latest scientific findings on | | | | 1 - 8 ounce can tomato sauce |
| how to treat your body to better health. | | | | |
| Awareness of the benefits of healthy food | | | | 1 -10.5 ounce can low-fat chicken broth |
| choices, like high fiber foods, has been more | | | | |
| and more prevalent in our proactive American | | | | 2/3 cup cracked wheat |
| quest for wise nutrition. | | | | |
| | | | 1 - 16 ounce can kidney beans, drained |
| Fiberlady has continually emphasized a | | | | |
| fruitful (one must learn to appreciate the | | | | 1 - 16 ounce can green beans, drained |
| pun) diet for her high fiber imperative. The | | | | |
| undeniable truth is that vegetables, fruits | | | | 1/4 cup fresh parsley |
| and whole grains are needed for daily | | | | |
| vitamins, minerals and fiber. | | | | 3/4 cup shredded mozzarella cheese |
| | | | |
| The first step (orange) of the new food | | | | Preparations: |
| pyramid recommends eating 5-8 ounces of | | | | |
| grains per day depending on age and gender. | | | | Heat oil in a large Dutch oven over |
| Whole grains breads, cereals and brown rice | | | | medium-high heat; add onion and garlic and |
| are among the healthy choices. One step up | | | | sauté 5 minutes or until tender. Add |
| (green) on the pyramid are the vegetables and | | | | zucchini and mushrooms and cook 5 minutes. |
| fiber-rich plants. It is recommended 2½ | | | | |
| cups of vegetables per day to include a | | | | Add Italian seasoning, crushed red pepper, |
| variety of legumes, leafy greens and orange | | | | tomatoes, chicken broth, and wheat. Bring to |
| colored vegetables such as butternut or acorn | | | | a boil, cover, reduce heat and simmer 30 |
| squash. Next, the red step represents fruits. | | | | minutes. Uncover, add kidney beans, green |
| Eating two cups of fruit a day is the | | | | beans and parsley; simmer until heated |
| standard guideline. | | | | through. Ladle into each bread bowl. Sprinkle |
| | | | with cheese.per serving: Calories: 292; Total |
| Overall, here are the daily recommendations: | | | | fat: 7 grams |
| | | | |
| 3 to 5 servings of vegetables | | | | Fiber: 14 grams |
| | | | |
| 2 to 4 servings of fruits | | | | Whole Wheat Bread Bowls |
| | | | |
| 2 to 3 servings of milk, yogurt & cheese | | | | Servings: 6 4-inch bowls |
| | | | |
| 6 to 11 servings of bread, cereal, rice, & | | | | Ingredients: |
| pasta | | | | |
| | | | 1 1/4 cups warm water (105-115°F) |
| 2 to 3 servings of meat, poultry, fish, dry | | | | |
| beans, eggs & nuts | | | | 1 package active dry yeast |
| | | | |
| Use fats, oils & sweets sparingly | | | | 1 1/2 teaspoons sugar |
| | | | |
| The new food pyramid recognizes the essential | | | | 1 1/2 teaspoons salt |
| role of dietary fiber every day. A high fiber | | | | |
| diet helps to lower high cholesterol levels, | | | | 1 tablespoon olive oil |
| aids in weight loss, controls diabetes, | | | | |
| reduces the risk of colon cancer, lowers | | | | 2 1/4 to 2 3/4 cups bread flour |
| blood pressure and helps to curb heart | | | | |
| disease. | | | | 1 cup whole wheat flour |
| | | | |
| In cultures where the foods are high in fiber | | | | 1 large egg, beaten |
| and the fiber remains intact, there is a much | | | | |
| lower rate of cancer. High fiber foods sweep | | | | 1 tablespoon milk |
| out the colon, helping to prevent high | | | | |
| concentrations of carcinogens from sticking | | | | Preparations: |
| around. Foods that are highly processed and | | | | |
| overly refined (way too much of this stuff | | | | Preheat oven to 400°F. |
| dominates our grocery shelves) attribute to | | | | |
| the growing rate of cancer and other chronic | | | | Measure water into large bowl; sprinkle in |
| diseases in our society. | | | | yeast and stir until dissolved. Add sugar, |
| | | | salt, oil, and 1 1/4 cups bread flour; beat |
| Create and adapt your own nutritional plan | | | | until smooth. Add whole wheat flour and |
| based upon MyPyramid; choose wisely, and get | | | | enough additional bread flour to make stiff |
| plenty of exercise. The important lesson is | | | | dough. Turn onto lightly floured board; knead |
| that every change you make towards a | | | | until smooth and elastic, 10 to 12 minutes. |
| healthier you is a positive step. Fiberlady | | | | Place dough in bowl that has been lightly |
| asks you to learn an important new mantra. | | | | coated with nonstick spray, turning to grease |
| "Every little step counts." | | | | top. Cover; let rise in warm place until |
| | | | double, about 1 hour. |
| And don't let anyone tell you differently... | | | | |
| wheat is cracked up to what it's supposed to | | | | Grease outside of 6 ovenproof bowls that are |
| be. | | | | approximately 4-inches in diameter (10-ounce |
| | | | custard cups). |
| Vegetable Stew w/Cracked Wheat in Bread Bowl | | | | |
| | | | Punch dough down; divide into 6 pieces. Cover |
| 6 servings | | | | and let rest 10 minutes. Spread each piece |
| | | | into a circle about 6 inches in diameter. |
| Ingredients: | | | | Place over outside of bowl, working dough |
| | | | with hands until it fits. Set bowls, dough |
| 1 tablespoon olive oil | | | | side up, on baking sheet coated with nonstick |
| | | | spray. Cover with plastic wrap; let rise in |
| 1 cup chopped onion | | | | warm place until doubled, about 30 minutes. |
| | | | |
| 4 garlic cloves, minced | | | | Combine egg and milk; gently brush mixture on |
| | | | dough. Bake for 15 to 20 minutes until golden |
| 1 medium zucchini, thinly sliced | | | | brown. Using potholders, carefully remove the |
| | | | bowls. Set bread bowls, open side up on |
| 8 ounces fresh mushrooms, sliced | | | | baking pan; bake 5 minutes. |
| | | | |
| 1 teaspoon dried Italian seasoning | | | | *Frozen bread dough can be used. A one-pound |
| | | | loaf will make 4 bowls. |
| 1/2 teaspoon crushed red pepper | | | | |