MyPlate Complete Meals

  Since this blog is about healthy eating, I want to start featuring more full meals that match up with the MyPlate model and the 2010 Dietary Guidelines. The MyPlate model is a quick and easy way to think about meal planning. Just fill half of the plate with vegetables or fruits, one quarter with grains (preferably whole grains), and the last quarter with a lean protein (animal or plant). Top it off with low-fat milk, yogurt, or soy milk. 

http://www.choosemyplate.gov

A well balanced meal.

  Four of my recent posts are featured in this photo. Lean meatloaf, cornbread with a heart healthy fat source, a few slices of fried green tomatoes, and fresh, sliced heirloom tomatoes make a healthy, delicious, and filling meal. Have an 8 oz. glass of milk, or some yogurt or sugar-free pudding for daily calcium.

Cornbread

  This is a recipe for regular cornbread. It's adapted from a Martha White recipe, and, like my Jalapeno Cornbread, it can also be filed under "How to Make Cornbread Without Grease". 

Ingredients:

1 egg

1 1/3 cups skim milk

1/4 cup vegetable oil

2 cups corn meal

1 Tbsp. baking powder

1 tsp. salt

Directions:

Preheat oven to 450F.

Spray a 9-inch iron skillet with non-stick spray, and place it in the oven. 

Combine all ingredients in a large mixing bowl, and stir well with a fork. 

Remove the skillet from the oven, and pour batter into skillet. 

Bake for 20 to 25 minutes. 

Makes 6 to 8 servings. 

Variations: 1 3/4 cups buttermilk may be substituted for the skim milk. 

Buttermilk adds a lot of sodium, though.

Did you know? Buttermilk is good in recipes because it is more acidic than regular milk. If you don't have buttermilk on hand, add 1 Tbsp. of white vinegar to a 1 cup measuring cup, then fill the rest of the way with plain milk. This is a much lower sodium version of buttermilk, too. Vinegar is also great as a seasoning on vegetables or meat because it adds flavor without adding sodium.

Meatloaf

This is a traditional ketchup-topped meatloaf. Plus, it has a boost of fiber in the bread crumbs, and is lightened up with lean ground beef.  

Ingredients:

1 1/2 pounds lean ground beef or ground sirloin

1 egg

1/2 cup fresh onion, chopped

1/2 cup Fiber One original, crushed (or 1/2 cup breadcrumbs) 

1/2 cup plain breadcrumbs

1/2 cup skim milk 

1/2 tsp. pepper

1/2 tsp. salt

1 can tomato sauce

1 tsp. Thyme

1 1/2 tsp. Worcestershire sauce, divided

1/2 cup ketchup

Directions: 

Preheat oven to 350F.

Combine crushed Fiber One and bread crumbs in a small bowl and soak in milk while preparing other ingredients. 

Combine beef, egg, onion, pepper, salt, tomato sauce, Thyme, 1 tsp. Worcestershire sauce, and soaked bread crumbs in a large mixing bowl. Combine thoroughly using hands. 

Spray a loaf pan or small, rectangular baking dish with non-stick spray. Form mixture into a loaf and place in pan. 

Stir together ketchup and 1/2 tsp. Worcestershire sauce.

Bake for 1 hour and 10 minutes. 

Remove from oven.

Fried Green Tomatoes

  Since tomatoes are now coming in from my little garden, I decided to fry up some of the green ones today. When made right, fried green tomatoes taste better then candy, and these are really good. I used whole wheat flour along with cornmeal, a small amount of sugar, and just a dash of salt, and lightly pan fried them in heart healthy vegetable oil. Draining on a wire rack helps to avoid sogginess. This recipe makes a lot of the coating, but it can be halved if needed. 

Ingredients:

4 to 5 green tomatoes, sliced

1/2 cup cornmeal

1/2 cup whole wheat flour

2 tablespoons sugar

dash of salt

2 tablespoons vegetable oil

Directions: 

Put cornmeal, flour, sugar, and salt on a dinner plate and stir together with a fork until well combined. 

Heat oil in a skillet over medium-high heat. 

Dredge sliced tomatoes in coating and fry on both sides until light brown. 

Place fried tomatoes on a wire rack to drain and cool. Eat within a few minutes of cooking.

Tomato Garden

  This an update on two previous posts about gardening and my delightful tomato plants. I'm still waiting on the cantaloupes to grow, and the raspberries and cherries unfortunately didn't make it. However, I do have a wonderful harvest of fresh heirloom tomatoes! 

  The ripe tomatoes are perfect for slicing on sandwiches and salads, or to eat fresh. I fried up some of the green tomatoes today (recipe and picture to follow)! 

Baked Beans

  This is a fun recipe for baked beans that mixes a few different types of beans. The result is more flavor and a more interesting presentation. Just be aware that this recipe makes a big pot of beans, so either prepare it for a large crowd or decrease the recipe as needed. 

  Beans are a great source of healthy fiber, and this recipe really has a moderate amount of sugar. Feel free to substitute your favorite beans, such as Great Northerns or limas, or add any variety of peppers for extra spice. Stick to 1/2 cup for a serving size.

Ingredients:

4 cans pork and beans

2 cans black beans, drained and rinsed well

2 cans butter beans, drained

1 onion, chopped

1 cup brown sugar

1/2 bottle barbecue sauce

Directions:

Combine all ingredients in an oven safe pot. 

Bake at 325F for 1 hour.

Home Food Safety

  Eating the right foods is important for staying healthy, but safely preparing those foods is just as vital in preventing foodborne illnesses. Here are some tips from the USDA and Homefoodsafety.org for safe food handling, preparation, and storage. 

Safe food handling:
-Always wash hands before handling food. Wash hands after touching any raw foods, or after sneezing, coughing, touching face, nose, or hair.
-Use separate cutting boards for raw meat, fruits and vegetables, and cooked foods to avoid cross-contamination.
-Wash all fresh produce before preparing.
-Cover hair, or tie back in a ponytail when preparing food.
-Check expiration dates on foods before using.
-Always thaw frozen foods in the refrigerator, never at room temperature on the counter top.
-Wash dishes thoroughly in hot soapy water or in a dishwasher, and let them air dry, rather than towel drying.

Cooking temperatures:
-Cook foods to the following internal temperatures:
  -Chicken and turkey: 165 degrees Fahrenheit.

  -Leftovers: 165 degrees F.
  -Eggs and egg dishes: 160 degrees F.
  -Ground beef: 160 degrees F.
  -Pork: 160 degrees F.
  -Fish: 145 degrees F.
  -Beef, steaks, or roasts: 145 degrees F. 

Serving temperatures:
-Hot foods should be held at > 135 degrees F for serving.
-Cold foods should be held at < 41 degrees F for serving.

Storage:
-Check the refrigerator and freezer temperatures before storing food to ensure that the freezer is < 0 degrees F, and the refrigerator is 32 to 40 degrees F. Dry storage areas should be 50 to 70 degrees F.
-Store fresh produce and cooked foods on the top shelves of the refrigerator or freezer, and store more hazardous foods like raw meat and eggs on the lower shelves. Store raw chicken on the bottom shelf, as it is the most hazardous.  
-Leftovers can be stored for 1 to 7 days in the refrigerator.

-Download this handy refrigerator leftover calculator to use as a guide for the storage of specific foods: http://www.homefoodsafety.org/pages/utilities/docs/calculator.pdf
-Most foods can be stored in the freezer for up to 12 months. Hazardous foods like poultry, casseroles, or leftovers can be frozen for 1 to 3 months. 
-Check storage and food preparation areas for signs of rodent or insect infestations.

For helping spread the word about the importance of home food safety, I was entered into a drawing for a $15 Starbucks gift card and an iPad through Summertime Food Smarts, a contest run by the American Dietetic Association and ConAgra Foods' Home Food Safety program. Home Food Safety is dedicated to raising consumer awareness about the seriousness of foodborne illness and providing solutions for easily and safely handling foods. Learn more at www.homefoodsafety.org.

The Price of Good Health

  Lately I've noticed a lot of people complaining that it's too expensive to eat right. I do agree that some healthier foods cost more, but there are strategies for eating well on a budget. 
-Shop sales and buy canned and frozen produce to save money. Freeze extra foods to use later.

-Try planting a small garden. Tomatoes, cucumbers, strawberries, and cantaloupes are some of the easiest fruits and vegetables to grow. They can even be grown in flower pots on a porch or balcony.

-Cook at home more often. Eating out, even at fast food restaurants, can get really expensive, and there are no leftovers for convenient meals or lunch boxes later. Even something simple like making a sandwich at home will be less expensive than going out.

  Basically, good nutrition is an investment in your health that's important for the prevention of chronic diseases like heart disease, stroke, and diabetes. It does require some time, money, and planning, but the benefits are worth it for you and your family. Spend a little extra time today preparing healthy foods at home, and enjoy the feeling of better health. How much is good health worth to you?

Blackberry Sauce

  There's no food I enjoy more than fresh, sweet blackberries eaten by the handful. I got some locally grown blackberries recently that were a bit sour, so this is how I sweetened them up and made a sauce ideal for pancakes, French toast, ice cream, or frozen yogurt. 

  Just wash the berries and place them in a saucepan with a little water so they don't stick to the bottom. Stir in some sweetener for recipes to taste and about 2 tablespoons of corn starch to thicken the sauce, the amounts will vary based on how many blackberries you have. Cook over medium heat and stir for a few minutes until the sauce is the desired thickness. Serve warm.
  This is a great way to use extra berries or to sweeten the sour ones. It has no more calories than the fresh berries would have.