My Plate: Protien

Let's explore proteins. Remember, most of this information is taken from www.myplate.gov, so check it out to learn more.

PROTEIN: What foods are in the Protein Foods Group? All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

Some commonly eaten choices in the Protein Foods Group, with selection tips, are:

• Meat such as lean beef, pork, venison, bison, lamb (this includes ground meats, just be sure it is LEAN). Be sure to look at fat content, how the meat is prepared and recommended serving portions.
  
• Poultry such as chicken, turkey and duck. Again, preparation is key. Duck is a higher fat meat than say, chicken breast. Darker poultry meat is higher in fat as well, that is why white chicken or turkey is the most recommended.
• Nuts and seeds such as peanuts, almonds, sunflower seeds, pumpkin seeds. Following recommended serving is best and nuts in their natural state are better than roasted or salted nuts.
• Seafood comes in several forms: fin fish, shell fish and canned. Salmon, tuna, trout, catfish are all examples of fin fish with salmon giving you the highest benefit. Shellfish are just that, fish with a shell. So things like crab, lobster, shrimp and crayfish. And then canned fish such as tuna, salmon, and anchovies. Again, grilled, not fried, cooking methods are best.
  
• Eggs When eaten in moderation, no more than 2 every other day or so, eggs add a great protein to your diet. Prepared poached, hard boiled, soft boiled or fried (in olive oil or a lightly sprayed pan) and then paired with black beans, whole grain English muffin or fruit, eggs a delicious variation to meat.
• Beans and Peas make a great substitution to meat and are great for vegetarian diets. Just remember to pair them with fruits and veggies. Black, pinto, kidney, and garbanzo beans are often found in CFA menu. Sometimes they are out in the open and other times they are within a dish adding a nice punch of protein. Did you know beans make a great thickener for soups and chilies as they give off starch?

As with most foods, protein is an essential part of your daily diet, but must be eaten in moderation and be low in fat.

Hummus

• 2 cups canned garbanzo beans, drained
• 1/3 cup tahini (sesame paste)
  
• 1/4 cup lemon juice
• 1 teaspoon salt
• 2 cloves garlic
• 2 T parsley
  
• 1 tablespoon olive oil
• 1 pinch paprika

In a food processor, blend the beans, tahini, lemon juice, garlic and parsley. Place in a serving dish and drizzle with olive oil, sprinkle with paprika and parsley, chopped.

This is a great recipe that can be enjoyed alone, as a dip (as shown) or a spread for various sandwiches.

Black Bean and Corn Salsa

1. 1 can black beans, drained and rinsed
2. 1 can sweet corn kernels, drained
3. 1 tomato, chopped
4. 1/4 C onion
5. 1 jalapeno, seeded and chopped
6. 1/2 bunch cilantro, rinsed and chopped
7. 2 T line juice
8. Garlic salt and pepper to taste
9. 1 Avocado, chopped (optional)

Mix first 8 ingredients in a bowl, lightly toss. Chill until ready to serve. If adding avocado, add just before serving as it will brown. Serve with Baja Fish Tacos (found in Camp Kitchen Magic cookbook), with chips, Mexican dishes or how you prefer.

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011

Healthy Spirit, Mind & Body

Over the course of the next few weeks, I will discuss healthy spirit, mind and body covering such topics as healthy eating, exercise, Raggers, mental health and of course, sharing recipes. If you have any ideas, would like me to cover a topic or just want to chime in, please feel free to email me at allisonh@ymcasatx.org.

Did you know that First Lady Obama recently helped launch the new "My Plate" healthy eating program? The USDA has replaced the food pyramid so many of us are used to seeing with the new, easier to understand "my plate" concept. The hope is that it is easier to understand and will lead to healthier eaters.

The graphic shown, a plate divided into portion size for each type of food is simple if understood. Let's take a little time to explore the plate. You can find complete information at www.myplate.gov.

The plate is divided into 5 categories, the majority taken up by vegetables and grain. The 5 categories are:
1. Vegetables
2. Fruits
3. Protein
4. Grains
5. Dairy

Over the next 5 weeks, I will take you on a closer look at all the categories, explaining what is meant and what to eat followed up by recipes from my recipe book and the CFA recipe book, "Camp Kitchen Magic"

Here is a recipe to get us started. Add some fruit and glass of milk and your plate is covered:

Camp Spaghetti w Meat Sauce

• 1 lb ground LEAN turkey or beef OR 1 1/2 Cs lentils
• 1 cup carrots
• 1 medium onion
• 1/2 lb mushrooms
  
• 3 gloves garlic
• 2 cans stewed tomatoes, pureed
  
• 1 T sugar
• 2 T cooking wine (optional)
  
• 2 cups water or low sodium chicken broth
• basil (fresh = 1/4 C; dried = 2 T) adjust to your liking
• salt and pepper to taste
• oregano, thyme, or other Italian seasonings you like (we only use basil at camp)
  
• 1/2 lb whole wheat spaghetti pasta (1/2 lb for up to 5 people)
  
• Parmesan (optional)
  

Begin browning meat in a large stock pot. Fine chop carrots, onion, mushrooms and garlic in a food process (if you don't need to "hide" veggies, hand chopping is fine and makes a pretty sauce). Add to browning meat and cook until meat is browned and veggies are tender. Stir in remaining ingredients, bring to a boil, reduce to a simmer. Simmer for 30 minutes or until you are ready to serve. If too runny, mix a slurry of 1/2 cup cold water to 2 T flour. Whisk into sauce, simmer until thick. Serve over whole wheat pasta and top with Parmesan.

If using lentils, omit in browning step, add with liquids. Cook for 1 hour or until lentils are tender. You may need to add more liquid as they cook, but probably not.

For vegetarian sauce, replace meat with:
1/2 C lentils
Add 1 1/2 Cs chopped zucchini and/or yellow squash

Eat well and be healthy. Remember to check out www.myplate.gov for more information.

In the Spirit of Camp,
Allison

Y182?

Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011