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