Simple Carbohydrates/Complex Carbohydrates

Complex carbs vs . simple carbs: What’s the difference?

Simple carbohydrates

These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates

Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

• Fruits
• Vegetables
• Whole grain foods

Health benefits of complex carbohydrates

There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management

Foods that are high in complex carbohydrates are oftenlower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer

Most Americans don’t get the recommended amount offiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits

There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be a smart consumer: choose complex carbs over simple carbs

People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:

Be wary of misleading food labels

Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables

These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key

Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

Simple and complex carbohydrates

Simple carbohydrates or simple sugars ? These carbs are broken down and digested very quickly, but most simple carbs contain refined sugars and very few essential vitamins and minerals. Examples include table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar.
Complex carbohydrates ? The complex carbs take longer to digest and are packed with fiber, vitamins and minerals. Examples include vegetables, whole grain breads, oatmeal, legumes, brown rice and whole wheat pasta.

Carbs provide energy. Simple are digested faster and are found in a lot of processed foods. They can leave you feeling unsatisfied and can tend to make you overeat. They are also referred to as "Bad" carbs.

Complex carbs take longer to digest and usually have fiber, vitamins, and minerals. They are found in veggies, breads, cereals, and pastas. They provide you the energy you need when you're working out.

Simple & Complex Carbohydrates

Carbs are divided into two types, simple & complex. Simple carbs are also called simple sugars such as the sugar in your sugar bowl. Some examples of simple sugars are syrups & soda pop. They are absorbed very quickly. Simple carbs are also in fruits and milk. However, these contain vitamins, fiber and nutrients that the body need.

Complex carbs are known at starches such as grains and pasta. Some veggies also contain complex carbs. These take the longest to digest.

Barbecued Chicken Burritos

We're stuck in somewhat of a rut as far as what we eat - same thing week in week out. I was happy to get this assingment and take the time to look up something new and to take advantage of the rest of the posted recipies. I found this one at http://www.eatingwell.com/recipes/bbq_chicken_burrito.html


These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery barbecue sauce without added corn syrup.

Makes 4 servings, 1 wrap each

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

NUTRITION INFORMATION: Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrate; 33 g protein; 5 g fiber; 579 mg sodium.

Nutrition bonus: Fiber (24% daily value), Iron (20% dv).

2 1/2 Carbohydrate Servings

Shrimp With Serranos

Start to Finish: 25 minutes Makes: 4 servings

1 pound fresh or frozen peeled and deveined medium shrimp
2 TBSP. extra-virgin olive oil
1/4 cup chopped shallots
3 cloves garlic, minced (1 1/2 teaspoons minced)
1/4 cup chopped red sweet pepper
2-3 fresh serrano or jalapeno chile peppers, seeded and finely chopped
1 TBSP. lemon juice
1 TBSP. chopped fresh cilantro

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside.
2. In a large skillet heat oil over medium-high heat. Add shallots and garlic; stir-fry for 1 minute. Add peppers. Stir-fry for 1 minute more. Add shrimp; stir-fry for 2-3 minutes or until shrimp are opaque Drizzle with lemon juice. Sprinkle with cilantro.

Nutrition Facts per serving: 195 cal., 9 g total fat (1 g sat. fat), 172 mg chol., 171 mg socium, 5 g carbo., 0 g fiber, 24 g protein.

I love to serve this with another recipe I am posting--Southwestern Grain Medley. We all love these recipes (except Annie on the shrimp!). Enjoy!

Loving your class Mendy! Thanks a bunch!

Southwestern Grain Medley

Start to Finish: 30 minutes Makes: 4 servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 TBSP. thinly sliced green onion
2 TBSP. lime juice
1 TBSP. extra-virgin olive oil
1 1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper
1 1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 TBSP. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g protein.

**Note: Look for quinoa at a health food store or in the grains or organic section of a large supermarket. To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

Tropical Smoothie

I have made this once and it is delicious; however, I do not have the nutritional information. You can probably figure it out. Recipe courtesy of Barefoot Contessa.

1/2 ripe mango, peeled and seeded
1/2 ripe papaya, peeled and seeded
1 ripe banana
1/4 cup freshly squeezed orange juice
1/2 cup skim milk
1/4 nonfat yogurt
1 tsp. good honey
2 cups ice

In a blender, combine mango, papaya, banana, orange juice, milk, yogurt, honey and ice. Blend until smooth.

Quick Panzanella with Chicken

This salad is great for a hot day!! I make an easy version; this version is courtesy of Cooking Light Magazine. The best thing about this salad is you can change it up, depending on what you like. Enjoy!

4 (6 oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
Cooking spray
2 cups (1 inch) cubed tomato
2 cups diced ciabatta bread (about 4 oz. )
1 cup thinly sliced celery (2 stalks)
1/2 cup fresh basil leaves, torn
2 tbsp. extra-virgin olive oil
2 tbsp. red wine vinegar
1 small red onion, thinly sliced
1/2 English cucumber, halved lengthwise and thinly slice (about 1 cup)

Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 tsp. salt and 1/4 tsp. pepper. Coat pan w/ cooking spray. Add chicken to pan; cook 6 minutes on each side. Remove from heat and chop.
Place tomato in large bowl; sprinkle with remaining salt and pepper. Let stand 5 minutes. Add chicken, bread and remaining ingredients to tomato mixture, tossing well to combine. Serve immediately. 4 servings. Refrigerates well; good for a few meals.

serving size 2 1/2 cups, calories 385, fat 13 g(sat 2.4g, mono 7.5g, poly 2g), protein 43.5g, carb 23g, fiber 2.6g, chol 108 mg, iron 3 mg, sodium 757mg, calcium 50 mg

Summer Chocolate Cake

1 Chocolate cake mix made with applesauce for oil & egg substitute for eggs.
Bake according to box directions. While the cake is still hot poke holes in the cake and pour 1 sugar free carmel ice cream topping over the cake. Allow to cool. Then mix together 1 container of fat free cool whip and 1 bag of heath pieces. Cover cake with cool-whip topping. Refrigerate and enjoy.

I don't have an actual calorie count for this. I will go to the calorie calculator and see if I can figure it out.

fresh fruit crepes

great summer treat!

Crepes
1 cup strawberries
whip cream

The crepes are only 51 calories, 1 cup strawberries - 45 calories, whip cream - 38 calories

If you're having guests, you may want to offer some warm chocolate sauce to drizzle over it.

Chrissy

Cindy's summer recipe

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=631696

Here is my summer recipe.

Recipe - Apple Berry Salsa

Apple Berry Salsa
2/3 cup = 49 calories / 0.2g fat / 1.6g fiber

Ingredients:
2 medium Granny smith
1.5 cups of Strawberries, diced
2 Kiwi, peeled and diced
1 tsp orange zest
2 Tbsp orange juice
2 Tbsp of packed brown sugar
2 Tbsp of fruit preserves (I use sugar free strawberry)

Directions:
Peel, core and coarsely chop apple slices.
Dice strawberries and kiwi and place fruit in small bowl.
Add orange zest, juice, brown sugar and jelly to fruit mixture; mix gently.
Refrigerate until ready to serve.

(I pair this with homemade cinnamon chips and it's a great side dish. I've also used it as a topping over angel food cake.)

Recipe Analyzer Sites

Calculating nutritional information came up during out Wednesday chat time - here are a couple of sites that I use with new recipes:

http://recipes.sparkpeople.com/recipe-calculator.asp

http://caloriecount.about.com/cc/recipe_analysis.php

I like the one at Spark People a little better, because it offers a search field for ingredients. With Calorie Count, you just type in items and sometimes the site will recognize what you're using. If it doesn't, it will put the item in red type and you have to play around with the wording.

My Summer Recipe

Grilled Tilapia with Pineapple Salsa
From:Taste of Home (June/July 2009)

Servings: 8

2 C. Cubed fresh pineapple
2 green onions, chopped
1/4 C. finely chopped green pepper
1/4 C. minced fresh cilantro
4 tsp. plus 2 Tbsp. lime juice, divided
1/8 plus 1/4 tsp. salt, divided
Dash cayenne pepper
1 Tbsp. canola oil
8 Tilapia fillets (4OZ. each)
1/8 tsp. pepper

In a small bowl, combine the pineapple, onions, green pepper, cilantro, 4 tsp. lime juice, 1/8 tsp. salt and cayenne. Chill until serving.

Combine oil and remaining lime juice; brush over fillets. Sprinkle with pepper and remaining salt.

Coat grill rack with cooking spray before starting the grill. Grill fish, covered, over medium heat for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with salsa.

Nutrition Facts: 1 Fillet with 1/4 C. salsa equals 131 calories, 3 g fat (1g sat. fat), 55 mg cholesterol, 152 mg sodium, 6 g carbs, 1 g fiber, 21 g protein, Diabetic Exchanges: 3 very lean meat, 1/2 fruit.

Thanks for making us work hard! Stacey

Summertime Healthy Recipe

Enjoy this recipe from Kraft Foods:

Cheese-Topped Grilled Tomatoes

Prep: 5 min Total: 17 min

4 plum or small vine-ripe tomatoes, cut lengthwise in half
1/4 c. Kraft Light Zesty Italian Reduced Fat Dressing
1/2 c. Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
2 T. Kraft 100% Grated Parmesan Cheese
1 T. chopped fresh herbs (basil, chives and/or parsley)

PREHEAT grill to medium-high heat. Place tomatoes, cut-sides up, in greased 8-inch foil pan. Drizzle with dressing; sprinkle evenly with cheeses. Place pan on grill; close lid.

GRILL 10 to 12 minutes or until cheeses are melted and bottoms of tomatoes are browned.

SPRINKLE with herbs just before serving.

Makes 4 servings, 2 topped tomato halves each.

Cal 80, Fat 4.5g (sat 2.5g), Chol 10mg, Sodium 410 mg, Carb 4g, Fiber <1g, Sugars 3g, Protein 6g, Vit A 15%DV, Vit C 6%DV, Calcium 15%DV, Iron 0%DV

So much going on

I try...I really try. I try to not be so normal, but it just comes naturally. I really want to go against the grain and not be so busy in my life. I want to focus on family, loving others, serving God, and the things that really matter, but it just keeps happening.

Body's 2nd Brain

Ever had a physical sensation that something wasn’t quite right? Or perhaps an odd feeling that a situation was somehow dangerous? Or have you had “butterflies” in your stomach just before an important meeting or situation? That was your second brain in action... “My second brain?” you ask. Yes. Unknown to most people, we actually have two physical brains. You’re intimately familiar with the brain encased in your skull. But did you know you also have a second brain in your gut? Actually, over one half of your nerve cells are located in your gut. And you may be even more surprised to learn that your second “gut brain” contains neurons and neurotransmitters just like those found in your skull. Plus here’s something that may come as even more of a shock! Just like your primary brain, your “gut brain” is also able to learn, remember, and produce emotion-based feelings. The expression “gut-level feeling” isn’t just a “saying.” We really do have feelings in our gut. Our two brains communicate back and forth via a major nerve trunk extending down from the base of your brain all the way down into your abdomen. Because of this, your two brains directly influence each other. When one brain becomes upset, the other joins right in. That’s why your stomach might get “fluttery” because of anxiety before an important meeting. Or why a late night spicy snack that’s hard on your stomach might also give you some nasty nightmares.

my journey

My journey is never ending. I struggled to lose weight after my 1st child because I did not exercise and eat healthy while pregnant.

I have never been a small eater. I really like to eat!!!! I love ice cream. I love pasta. Anything with the word "italian" and I am there!!!

I started exercising taking classes and doing weight watchers to lose waiting after my first. With the second I stayed fit during my pregnancy and the weight came off easier. I decided after the birth of my 2nd that I was no longer going to be a slave to my compulsive/emotional eating habits. When my second was 6 months old I began running. I loved running...I ran every morning from 6 a.m. to 7 a.m. I lost all my baby weight. I love the alone time and often the friend time. it was a great way to start my day, refresh my mind and prepare for the long day of crying kids, dirty diapers, and play dough messes!!!

I still struggle with eating. I used to fall into the trap of thinking that I could eat whatever I wanted because I had ran 8 miles that morning. After about a year of struggling to lose the last few pounds I wised up and used some common sense eating. Most of us know what we are doing wrong .... I did and I still always do.

Fake it 'till you make it

When I first began this program last October, I was so jazzed and ready to get back in shape. I had my second son in March and was giving myself time to adjust to being a Mom to two young boys who needed alot from me, and I didn't want to focus on my weight just yet. By the end of the summer, I was out of excuses and missing my cute clothes. Time to do something. I lost 8 pounds in 7 weeks and felt really good. I was being more thoughtful about what I was eating and was able to run a little without dying. I was stronger and leaner that I had been in 2 years. Then I made a big mistake. When the session was over, I didn't return. I stopped exersizing and Winter set in. I did nothing for 4 months. I am not really sure why except that I put myself last on my list.
Once January was over, I started the session again. This time I would reach my goal. This time would be better than last time. So I signed up for 2 classes. And then the kids got sick. Then I got sick. Then it was snowing. A million excuses got in the way, and I was so unmotivated. I did not know how to get moving again. I knew I wouldn't quit, but I was not into it like before. But I showed up. I had to just go to class, get it done and then I would feel better. I had to fake it, then maybe I would make it. It took a few weeks, and then Mendy gave us a food challenge. Eat 7-8 small, healthy meals or snacks. At first I was like, no way. I don't eat that way. It is unnatural for me. 4 days into it and I was hooked. This was a major boost for me. I loved being able to eat something, not waiting 4 hours until lunch. I loved not feeling stuffed and bloated after dinner, rolling myself to bed to sleep on hundreds of calories. This new way of eating really worked for me. After the first week of eating this way, I lost 4 1/2 pounds. Wow. I have never lost that much in one week in my life! I have more energy, and I eat healthier this way. I have never been a perfect eater; I love junk food. But I am making much better choices. Now I need to make the same progress with exersize. And if I have to fake it 'till I make it, I will do it.

Here is one of my favorite quotes:

Even if your on the right track, you'll get run over if you just sit there. Will Rogers

Kendra

My favorite quotes

"A man who dares to waste one hour of time has not discovered the value of life".....
Charles Darwin

my all time favorite quote:

"The world is a book, and those who do not travel read only a page"......
Saint Augustine

Snacking challenge

I am just preparing you for next weeks challenge/homework. Starting Monday I want all of you to stop eating meals.....yes I said stop eating meals!!!! Instead, I want you to eat 7-3 small meals throughout the day. That means that everytime you eat you will eat approx. 200-250 calories and nothing more. Honestly, this should be pretty easy. You will literally be snacking all day.
Example, if you have your first snack at 6 a.m. then your day would look like this:
6ish
8ish
10ish
12ish
1ish
3ish
5ish
7ish
You are still expected to stay within your calorie range.

test

Testing this to see if it works.

baked egg rolls and egg drop soup

Egg flower power soup cal 50cal per cup
4 cups broth
½ c egg whites about 4 eggs whites
1 small carrot
1 small zucchini
½ med red bell pepper
3 med scallions chopped
1 tablespoon light or low sodium soy sauce
1 teaspoon lemon juice
Optional salt black pepper 4 lemon wedges
Directions
Pour egg whites into a container with a spout stir briefly to eliminate any lumps and then set aside
Cut all veggies into matchsticks sized strips
Combined broth, carrots, zucchini , peppers soy sauce and lemon juice in a pot bring to a boil
Once at a boil reduce to a med. Heat low boil and add scallions cook about 5 minutes until veggies are limp
Reduce heat to lowest setting very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately
4 lemon wedges

V10 soup
60 cal per cup
4 cups broth
2 cups green cabbage chopped
1 ¼ c chopped celery
1 cup mushrooms chopped
1 cup bean sprouts
2/3 cup frozen green beans
1 med zucchini diced
2 plum tomatoes diced
¾ cup sliced carrots
½ cup diced onion
5 asparagus spears chopped
1 ½ tomato paste
1 teaspoon minced garlic
½ teaspoon basil
¼ teaspoon oregano
¼ teaspoon parsley
Salt and black pepper to taste
Directions
Spray pot with non stick spray cook tomatoes, carrots onions asparagus and garlic over low heat for about 5 minutes
Raise heat to high, add all other ingredients and stir. Once soup reaches a full boil after gets to boil simmer for 20 minutes till beans are tender

Sassy veggie egg rolls
1 rolls 82 cal.
12 large egg roll wrappers
2 cups shredded cabbage
1 cup chopped onion
½ cup shredded carrots
½ c chopped bean sprouts
1/2c chopped celery
½ c canned pineapple in juice chopped
½ c water chestnuts chopped
½ c light soy sauce
2tbsn minced garlic
Salt and pepper to taste
Directions
Preheat oven to 350
Place cook veggies
Spoon mixture in wrappers make egg roll
Spray with non stick spray bake for 25 minutes until golden brown
cool

My Quotes

Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch

A man's health can be judged by which he takes two at a time - pills or stairs. ~Joan Welsh

I found these resently and I really like the second one it makes me laugh. The first reminds me of all the things I feel with a good work out.

my quote

As requested by Mendy, my quote is:

Overeating and underexercising are forms of self abuse.
Stop making excuses and get on with it!

MENDY'S QUOTES

As all of have seen several times...my favorite quote is by an unknown source, but I use it on my email signature....it says, "ask your doctor if getting off your butt is right for you."

Here ARE my most recent favorite quoteS that I think will keep me going when I want to head to the pantry on a tired/stressed afternoon:

Nothing will work unless you do.
- John Wooden

Fall seven times, stand up eight.
- Japanese proverb

"Superficial goals lead to superficial results"
- Attila the Hun

bean and veggie wraps

Bean and Veggie Wraps Black beans, mushrooms, spinach leaves and reduced-fat Cheddar cheese are tasty and nutrient-rich partners in this quick-to-make wrap sandwich. From eatbetteramerica.
Prep Time:10 min
Start to Finish:15 min
makes:4 servings
4
fat-free flour tortillas (6 to 8 inch)
2
cups sliced fresh mushrooms (5 oz)
1
medium onion, cut lengthwise in half, then cut crosswise into thin slices
1
can (15 oz) Progresso® black beans, drained, rinsed
4
cups fresh spinach leaves
1/2
cup shredded reduced-fat Cheddar cheese (2 oz)
1.
Heat tortillas as directed on package.
2.
Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
3.
Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.
Nutritional Information
1 Serving: Calories 270 (Calories from Fat 30); Total Fat 3 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 280mg; Total Carbohydrate 43g (Dietary Fiber 8g, Sugars 5g); Protein 16g % Daily Value*: Vitamin A 60%; Vitamin C 10%; Calcium 25%; Iron 25% Exchanges: 2 Starch; 0 Other Carbohydrate; 2 Vegetable; 1 Lean Meat Carbohydrate Choices: 3 MyPyramid Servings: 1/2 c Dairy, 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1 3/4 c Vegetables

Grain and Veggie casserole

Grain and Vegetable Casserole Barley, bulgur and veggies make a tantalizing veggie-lovers casserole. From eatbetteramerica.
Prep Time:20 min
Start to Finish:1 hr 30 min
makes:4 servings (1 1/2 cups each)
2
medium carrots, halved lengthwise, thinly sliced
1
can (14.5 oz) Muir Glen® organic diced or stewed tomatoes, undrained
1
cup sliced fresh mushrooms
1
can (15 oz) Progresso® black beans, drained, rinsed
1
cup Cascadian Farm® frozen whole kernel corn (from 10-oz bag)
1/2
cup vegetable broth
1/2
cup uncooked pearl barley
1/2
cup finely chopped onion
1/3
cup chopped fresh parsley
1/4
cup uncooked bulgur
1
clove garlic, finely chopped
1
teaspoon Italian seasoning
1/4
teaspoon salt
1/4
teaspoon pepper
Shredded Cheddar cheese, if desired
Sliced green onions, if desired
1.
Heat oven to 350ºF. In ungreased 2-quart casserole or 13x9-inch (2-quart) glass baking dish, mix all ingredients except cheese and green onions.
2.
Cover with foil; bake 30 minutes. Stir. Cover and bake 30 to 35 minutes longer or until barley and bulgur are tender and liquid is absorbed.
3.
To serve, sprinkle with cheese and green onions.
High Altitude (3500-6500 ft): No change.
Nutritional Information
1 Serving: Calories 360 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 600mg; Total Carbohydrate 71g (Dietary Fiber 18g, Sugars 10g); Protein 14g % Daily Value*: Vitamin A 120%; Vitamin C 20%; Calcium 15%; Iron 25% Exchanges: 3 1/2 Starch; 1 Other Carbohydrate; 1 Vegetable Carbohydrate Choices: 5 MyPyramid Servings: 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 2 c Vegetables

Veg. shepards pie

Fill Up on Fiber
Peas, corn and beans are loaded with plenty of dietary fiber—the soluble kind. Try to eat at least 25 grams of fiber daily.
14 ratings : 5 reviews
Vegetarian Shepherd's Pie Mashed potatoes lovers, unite! The instant mashed potatoes let you make this yummy comfort food fast. From eat betteramerica.
Prep Time:10 min
Start to Finish:35 min
makes:6 servings
2
cans (15 oz each) Progresso® kidney beans, drained, rinsed
1
jar (16 oz) Muir Glen® organic salsa (any variety)
1
cup Green Giant® Valley Fresh Steamers™ Niblets® frozen corn
1
medium carrot, chopped (1/2 cup)
1 1/4
cups water
1/4
cup fat-free (skim) milk
2
tablespoons no-trans-fat margarine or butter
1/4
teaspoon salt
1 1/4
cups plain mashed potato mix (dry)
2
tablespoons grated Parmesan cheese
Chopped fresh chives or parsley, if desired
1.
In 10-inch nonstick skillet, heat beans, salsa, corn and carrot to boiling. Reduce heat to low; cover and simmer about 15 minutes or until carrot is tender.
2.
In 2-quart saucepan, heat water, milk, margarine and salt to boiling. Remove from heat. Stir in mashed potato mix just until moistened. Let stand about 30 seconds or until liquid is absorbed. Whip mashed potatoes with fork until fluffy.
3.
Spoon mashed potatoes onto bean mixture around edge of skillet. Cover; simmer 5 minutes. Sprinkle with cheese and chives before serving.
Nutritional Information
1 Serving: Calories 290 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 520mg; Total Carbohydrate 46g (Dietary Fiber 10g, Sugars 6g); Protein 14g % Daily Value*: Vitamin A 45%; Vitamin C 10%; Calcium 10%; Iron 20% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 3 MyPyramid Servings: 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 1 c Vegetables

dry beans

Mendy and I talked about this a few weeks ago.
I thought since we are talking about legumes this week I would post how to cook beans from dry. at least the way I do it.

I soak the beans over night in water. add water before bed because the grow.

then I keep them soaking until I am ready to cook them. I then boil them for a bout 10-20 min. depending how soft I want the bean. Sometimes I use chicken stock (low sodium or homemade)
I often add green peppers and onion.
Then I turn them into whatever recipe I am making.
I have never tried it but I also think you could just soak them, cook them and then freeze them and pull them out when you wanted.

Here is another one......

This is a recipe using legumes that is really tasty that could be modified in a lot of ways.

Taco Salad
4 flour tortillas (8inch)
3/4lb ground beef or turkey
1tbsp chili powder
1/2 cup salsa
1 cup kidney beans--drained and rinsed
4 cups mixed or spring salad greens--good with spinach as well
1/2cup reduced fat chedder cheese
1 tomato chopped
2 tbsp light ranch dressing

Directions:
1. Preheat oven to 425
2. Crumble 4 large sheets of foil to form 3-inch balls; arrange on baking sheet.
3. Arrange 1 tortilla over each ball; spray with cooking spray(tortillas will drape over balls as they bake).
4. Bake 6-8 minutes or until tortillas are golden brown.
5. Cook meat with chili powder until browned.
6. Add salsa and beans; cook until heated through.
7. Fill tortillas with salad greens, meat mixture, cheese, tomato and dressing.

Calories--420

Love those Legumes:)

Here are a few more recipes to incorporate our wonderful world of legumes:) I love hummus, so I am looking forward to trying to make my own. I usually have the store bought kind as a snack with Nut Thin crackers (Hy-Vee carries these in the health food secion).

Easy Hummus

Ingredients:
2 cups cooked chickpeas
2/3 cup water
3 Tablespoons tahini
1 large clove garlic
1/2 teaspoon salt
2 Tablespoon olive oil
2 Tablespoons lemon juice

Directions:
Place all ingredient in blender. Blend until creamy and serve. Keep refrigerated.


Lentil Soup for Crockpot (great for us busy mamas)
My mom makes something very similar to this. She does not use bacon bits, but rather some ham cut up, which I think is probably a little better in terms of nutrition. Anyway, I thought this may be good on one of these cold days!

Ingredients:
2 cups dried lentils
8 cups water
1 1/2 tbsp. crumbled bacon or bacon bits
1/2 c. chopped onion
1/2 c. chopped celery
1/4 c. chopped carrot
3 tbsp. snipped parsley
1 clove garlic, crushed
2 1/2 tsp. salt
1/4 tsp. ground black pepper
1/2 tsp. dried leaf oregano
1 can (14.5 ounces) tomatoes
2 tbsp. wine vinegar
Preparation:Rinse lentils; place in cooker. Add 8 cups water and remaining ingredients except tomatoes and vinegar. Cook on LOW for 8 to 10 hours. Add tomatoes and vinegar. Turn to HIGH and cook 15 minutes longer, until hot.

Easy Bean Salad
* If you are not a tofu fan, I think that this could go sans the tofu, but maybe add another can of beans or blackeyed peas.
Ingredients:
1 package extra firm tofu, cubed
2 cans kidney or garbanzo beans
1 small can sliced olives
1/2 cup chopped fresh parsley
2 tablespoons olive oil
1 tablespoon lemon juice or cider vinegar
salt and pepper to taste

Directions:
Put all ingredients into a bowl and mix well. Chill for a few hours and serve.

Kidney Beans and Rice

Ingredients:
1 cup rice, cooked according to package directions
1 teaspoon olive or canola oil
1 can black beans
1 can kidney beans
1/4 onion, diced
1/2 green pepper, diced
1/2 red pepper, diced
1 teaspoon dried sage
1 teaspoon ground ginger
1/2 teaspoon paprika
Tabasco sauce and crushed red pepper flakes to taste

Directions:
In a large frying pan, heat the oil over medium heat.
Add pepper and onion and cook, stirring often, for 3-4 minutes.
Add the dried spices and beans and cook, stirring, until beans are heated through.
When the beans are heated thoroughly, and the Tabasco sauce. Serve over rice!

Christine's Legume Recipes

These are two favorites that definitely utilize legumes.

#1 Christine's Hummus

1 can chick peas (garbanzo beans) drained and rinsed--keep the liquid
couple cloves of garlic (more if you like a lot of garlic)
couple good squeezes of lemon juice
couple little drizzles good extra virgin olive oil (maybe 1 tsp each to start)
pinch kosher salt sesame seeds (I throw about 1/4 --1/3 cup into a hot pan to toast, then mortar and pestal it and throw it in)

Put everything into a food processor or blender (blender if you like it really smooth). You may have to add some of the liquid to get it moving, a little at a time.
Top it with 1 more tsp. of olive oil and if you like paprika--it's great either way!

Great with fresh veggies of your choice (we love cucs and carrots), or toasted pitas.

Toasted Pitas:
Take the whole wheat pocket pitas and cut each 1/2 into three slices (like a pizza), then pull them apart and place them on a cookie sheet. Spray very lightly with nonstick spray-like two or three sprays and shake a little Salt Free Montreal Chicken on them. Bake at 380 for about 7 minutes. They are done when they crisp up a bit.



#2 Christine's EASY Chili

1 can kidney beans-drained
1 can red beans-drained
2 cans chili beans
1 package original Williams chili seasoning
1 lb 93% lean beef or ground turkey breast-browned with 1/3 cup onion of your choice
3 cans tomatoes (whole, you break them up, or chopped)
1 can mild Rotel

(you can sub. black beans, garbanzos for any other beans above)

the longer you cook it the better it is...slow cooker is great--low all day or as long as you can on the stove on low.

Good luck!

As part of our homework this week, Mendy asked that we share a recipe using legumes. Here is one that I made this week and it was very good. I got this recipe out of a Cooking Light cookbook.

Slow Cooker Red Beans and Rice
3cups water
1cup dried red kidney beans
1cup chopped onion
1cup chopped green pepper
3/4cup chopped celery
1teaspoon dried thyme
1teaspoon paprika
3/4teaspoon ground red pepper
1/2teaspoon black pepper
1/2(140z) package turkey, pork, and beef smoked sausage, sliced
1bay leaf
5 garlic cloves, minced
1/2teaspoon salt
3cups hot cooked long grain rice
1/4cup chopped green onions

Directions:
1. Place first 12 ingredients in a 2 quart slow cooker. Cover with lid and cook on high for 5 hours or low for 8 hours. I cooked it for about 10 hours and it was fine.

2. Discard bay leaf, stir in salt. Serve over rice; sprinkle with green onions. Serves 4
(Serving size: 1cup bean mixture, 3/4cup rice, and 1tablespoon green onions)

Calories--413

Today

please fogive me, but I am drawing the line today. I know we are only doing 7 miles, but it is 8 degrees and the colder it is the more my ankle bothers me. Plus I will be doing Pilates all day Saturday and Sunday. Sorry for not coming to day. See you next week. Mendy

Protein Shake recipes

Strawberry Protein Shake
1 1/2 cups of frozen strawberries
1 cup light vanilla soy milk
1/2 cup o.j.
1 scoop whey protein powder

275 calories

Mix together in blender or hand held blender. If too thick you can add a 1/4 cup of water.

push ups on the ball

Make sure to keep your naval pulled into your spine, your head level with your body, and do not let your hips fall -keep your body on the same plane.

Red and black bean stuffed pepper

Mendy asked me to post this recipe. That is more difficult than it sound because there is no recipe. This is one of those things that I just make and really don't think about it. so here goes


Ingredients:

Beans: I used red and black combined. but you could pick whatever kind you want
Rice I also have used the Kashi 7 grain pilaf and that's good too.
peppers any color. and amount based on the number you want to make
tomato sauce
onion,
carrots
zucchini
yellow sqaush
seasons to taste. I like Italian spices I use lots of oregano and basil and Mrs dash
if there in seasons fresh tomatoes are nice
2% milk cheese I like the Mexican mix cheese

cook rice or pilaf
prep beans. I always use dry and soak them and cook them. but if you used canned us ope them
chop all veggies except peppers
cut peppers in half deseed and steam lightly
after rice is done. mix all chopped veggies, seasons and beans mix together in bowl
after peppers are done. spray glass dish with Pam. place peppers on their backs in the dish.
fill with rice, bean veggie mix. I always fill all the empty spaces with extra goo
sprinkle with cheese. slice tomato and put on top

bake at 350 for 20-30 min till cheese is melted and everything is hot.

I have done this same basic thing with ground turkey or sirloin.
I have also froze the "goo" and made the peeper part later. My husband has also suggested chopping the peppers up in it instead of having the "pepper boats"
This is a very fluid recipe I do the whole thing to taste.
enjoy