Stick to the plate plan this fall

The Monroe News
·4 min read
Stock Photo
Stock Photo
Corser
Corser

Having a lighter meal keeps me alert and more productive during my work day.

According to an article on the Cleveland Clinic's website, "Mini-meals can aid in satisfying the appetite, stabilizing blood sugar levels, and providing nutrients to the body throughout the day. Smaller, more frequent meals in your daily eating patterns also can aid in a more efficient metabolism compared to a slower metabolism when meals are skipped."

I learned in school that following the healthy eating plate will make a

difference in the overall function of your body:

  • Vegetables and fruits should take up half your plate - aim for color and variety, and remember that potatoes don't count as vegetables in this case because of their negative impact on blood sugar.

  • Whole grains - whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with these ingredients - should make up 1/4 of your plate.

  • Protein should make up the remaining quarter of your plate. Fish, poultry, beans, and nuts are all healthy, versatile protein sources — they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

For additional information on USDA Plate Plan go to MYPlate.gov.

Approaching the fall season, I really focus on sticking to the plate plan. So

today, I will share some of my favorite plate plan combinations to try in your

home kitchen. Remember: servings can be adjusted depending on the

number of guests, or you may plan an individual portion.

Philanthropist and educator Steve Maraboli said "By choosing healthy over skinny you are choosing self-love over self-judgement.”

With this, I could not agree more!

Jacqueline Iannazzo-Corser is a contributing writer to The Monroe News, writing about food and recipes. She is a chef, co-owner of Public House, Culinary Specialist at the Opportunity Center at the Arthur Lesow Community Center, and an adjunct professor of culinary arts at Monroe County Community College. She can be reached at jcorser@monroeccc.edu.

Two Lunch Suggestions:

Salad with bananas, apples, and nuts

Serves 4

Ingredients:

  • 12 oz. of your choice of lettuce mix

  • 2 Bananas Firm

  • 2 1/2 medium apples of your choice Sliced

  • 3/4 cup unsalted dry roasted peanuts

Dressing:

  • 1/3 cup plain low-fat yogurt

  • 2 tablespoons fat-reduced mayonnaise

  • 1 tablespoon honey

  • 2 teaspoons paprika- Optional

Directions:

  • Prepare salad dressing then refrigerate.

  • In a large salad bowl, toss together mixed greens, bananas, apples, peanuts, and dressing.

  • Serve

Note: This is a salad that can be prepared ahead of time. You may add a

grain bread or cracker.

Pasta casserole made simply

Serves 6 to 8

Ingredients:

  • 1-pound of selected Pasta noodles.

  • 1- 12 oz. can or fresh Chicken Breast

  • 1 – 15 oz. can low-sodium tomato sauce

  • 1- 8 oz. Can of Frozen or Canned Peas, (Low sodium Preferred).

  • 3 slices pasteurized process American cheese. Colby, Cheddar, or Velveeta.

Directions:

  • Preheat oven to 350 degrees.

  • Cook pasta noodles following package directions then drain.

  • Then in a large casserole dish mix the chicken, tomato sauce, peas, and macaroni.

  • Add the 3 slices of cheese on top of the casserole.

  • Bake for 30 to 40 minutes.

Note: The cheese is a great source of calcium and protein. You may add

a green salad to accompany your entrée. If using fresh chicken bake with

lite oil, internal temperature is 165 degrees.

Two Dinner Suggestions:

Simple Vegetable Soup

Serves 6

Ingredients:

  • 1- Pound can or Fresh Chicken Breasts chicken

  • 3 - cups water or low sodium chicken stock

  • 3 – Corn either fresh on husk, canned, or Frozen low sodium

  • 1 – 15 oz. of Canned, Fresh, or Frozen Peas low sodium

  • 1 - pound fresh carrots, Canned, or Frozen low sodium.

  • 1 1/2 to 2 pound’s potatoes Diced

Directions

  • In a large pot heat, the chicken water or chicken stock until hot.

  • Add the corn, peas, carrots, and potatoes, then bring to a boil

  • Lower heat and simmer for 30 to 45 minutes.

Note: If using fresh chicken bake with lite oil, internal temperature should

be 165 degrees. Serve with a Green Salad

Chicken stir-fry

Serves 4 to 6

Ingredients:

  • 2 Tbsp. of lite cooking oil

  • 1/2 cup carrots fresh frozen or canned. peeled, Cut small low-sodium.

  • 1/2 cup celery -sliced thin

  • 1/4 cup onion cut into strips

  • 1 green pepper cut into strips

  • 1 tablespoon garlic chopped Small

  • 1-pound chicken Breasts Cut into strips

  • 1/2 teaspoon sugar

  • 3 tablespoons soy sauce

  • 3 cups white or brown rice

Directions:

  • Heat a large pan with lite oil over medium heat.

  • Add vegetables and garlic to the hot pan. Stir until garlic is slightly brown.

  • Add the chicken, sugar and soy sauce to the pan.

  • Stir for 2 to 4 minutes in the pan.

  • Serve with cooked rice.

Note: A Crisp Green Salad is a wonderful addition to this meal.

This article originally appeared on The Monroe News: Stick to the plate plan this fall