Wednesday, January 18, 2012

Whole Grain Wednesdays-Teriyaki Quinoa

Happy Wednesday! :)  Have you tried quinoa yet?  If not, why not? 

I have shared quite a few quinoa recipes on this blog.  Quinoa is a delicious whole grain that has become quite easy to find.  In fact, quinoa can be purchased in most grocery stores now, so a special trip to the health food store is not required.  I like quinoa because it is a good source of protein and is packed with so many other nutrients.

I tried this recipe out on my family and they all loved it.  It is a great side dish to serve instead of rice if you are making a stir-fry!

Teriyaki Quinoa
1 cup dry quinoa
2 cups water
2 cloves garlic, minced
3/4 teaspoon fresh ginger, grated (or substitute 1/2 teaspoon dried)
3 Tablespoons low-sodium tamari  (or other soy sauce)
2 Tablespoons honey
2 teaspoons fresh lemon juice
2 teaspoons sesame oil

Rinse the quinoa in a strainer under cold water for about 2 minutes to remove the bitter coating.  Place the quinoa in a small saucepan and add the water.  Stir in the garlic.  Bring to a boil and then reduce the heat to a simmer.  Cook, covered for 10-15 minutes or until the water is all absorbed and the quinoa is tender.  Take the pan off the heat and stir in the rest of the ingredients.  Cover and let sit for about 5 minutes.  Remove the cover and stir.

Crediting information:
Makes 12 servings.  Each serving creditable for 1 bread/bread alternate at any meal or snack for 3-5 year old children. 

Wednesday, January 4, 2012

Whole Grain Wednesdays- Whole Wheat Convenience Mix

Happy Wednesday and welcome back to Whole Grain Wednesdays!   Today I have a link to a website to share with you.  The University of Maine Cooperative Extension has a nice group of convenience mixes that can help you save money and time.  I like to use convenience mixes because I can mix them up over the weekend and then it saves me time when I want to cook biscuits or bread later in the week.  But most of all, I appreciate knowing everything that goes into them. Some of the mixes in the store, such as biscuit mixes, have a lot of questionable ingredients and preservatives in them.

For example, Bisquick has partially hydrogenated oils in it which you probably know is another word for trans fat.  Since ideally our trans fat intake should be zero, this is not something that I would buy for my family.  Plus you will notice that there is not a whole grain to be found anywhere in this product.

So, if you are interested in making your own whole wheat convenience mix, here is the University of Maine website.  Hope you enjoy it!

Monday, January 2, 2012

SuperTracker Is Here

Happy New Year!  Do you have any resolutions for the new year?  If you, like many others, would like to improve your diet or get more exercise, a new online tool may be of interest to you!  You are probably aware that the the USDA introduced MyPlate last year to replace the old food guide pyramid.  Now they have developed a new website to go along with the new plate design.  This website is a lot of fun, and best of all it is free!   The new SuperTracker website allows users to:
  • Track the foods they eat and track their daily physical activity.
  • Get personalized recommendations for what and how much to eat, and how much physical activity they should aim for daily.
  • Customize features such as setting goals, virtual coaching, and weight tracking.
  • Get reports of their progress over time.
There is even a "Food-a-Pedia" that lets users compare the nutrients in two foods which is pretty neat. 

You can even support your family and friends by adding their individual profiles.  Check out the website and see what you think!