Let's Eat
featured recipe


With some ingredients "less is more" This recipe is an example of this idea. Make sure you buy the freshest beans you can find.


Garlic green beans

1 pound fresh green beans (haricots verts), washed, ends trimmed
1 clove fresh garlic, minced
4 tablespoons unsalted butter
1 teaspoon vegetable oil
salt and pepper

1.  In a medium size pot, bring about 4 quarts of water to a boil. Once it is boiling, add about 4 tablespoons of salt and drop in beans. Cook for about 3-5 minutes uncovered. Beans will be tender-crisp and bright green. Drop into a bowl of ice water to stop the cooking. Drain thoroughly.

2.    To prepare for serving, melt the oil and butter in a sauté pan over medium-high heat. Add the garlic and cook until fragrant (15-20 seconds).  Reduce the heat to medium, add the blanched green beans, and sauté for one to two minutes, until heated through.

  Copyright 2009

This is the first in a series of 6 articles that will highlight the food groups and other information provided in the USDA Food Guide Pyramid. Additional information can be found at www.mypyramid.gov.
 
Grains



 
What counts as a grain?
Breads, cereal, pasta, rice, popcorn, tortilla shells, etc. There are many types and varieties of grain products available.
 
How much should I eat?
The recommendation is 6 servings a day for an average person, at least 3 of those being whole grains. You can check nutrition labels to find out if an item is made using whole grains. A serving is typically 1 ounce. Again, check labels to help you determine serving sizes.
 
Why should I eat grains?
Grains contain carbohydrates, which you body uses for quick energy. They are also a good source of essential vitamins, like thiamin, riboflavin, niacin, and folate (all B vitamins) and essential minerals, like iron, magnesium, and selenium. All of these nutrients play important roles in a healthy, functioning body. Plus, whole grains contain fiber. Fiber can help lower cholesterol, make you feel fuller longer, and will keep you regular.
 
What about those low-carb diets?
Carbohydrates, which are found in many types of foods, including grains, are essential for your body. Any diet that eliminates food groups or cuts out protein, fat, or carbohydrates, is not going to be healthy. Now, there is a difference between limiting and eliminating. Limiting certain foods can be a healthy part of a diet.
 
Other information:
An important thing to remember is that every body is different. Perhaps you can't eat whole grains because they give you kidney stones. Maybe you have an allergy to wheat gluten, so you only eat other types of grains. It could be that you feel sluggish if you eat carbohydrates by themselves. All these situations would make it difficult to follow a typical diet. But they can be worked with. If you can't eat whole grains because of kidney stones, be sure to have other sources of fiber in your diet. If you can't have gluten, look for alternative grain sources, like rice flour bread, or potato flour bread. If carbs make you sluggish, try eating protein with the carbs, since the protein will provide a longer-lasting source of energy for your body, thus lessening the effect of the carbs.
 
The point is, get to know your own body, and know what foods make your own body happy.
 
If there is a topic you would like me to cover in an upcoming article, or if you have a nutrition question, you can email me at mkshaw5@hotmail.com. Thanks!
 
Until next time,
Melodie
 
* This article is for information purposes only and is not meant to diagnose or treat any disease or disorder.