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