(WTNH) - Dietician Katie Jeffrey-Lunn shares tips for building a healthy plate in 2012.
Tips to building a healthy plate in 2012:
- Make half your plate nonstarchy vegetables. Think color and variety!
- Fill ¼ of your plate with lean protein sources.
- Enjoy at least 2 servings of fatty fish each week. Salmon is a super fish.
- Enjoy protein-rich plant foods such as beans, lentils, quinoa, edamame and tofu.
- Fill ¼ of your plate with nutrient-rich carbohydrates. Beans, lentils and quinoa fit into this category as do other whole grains such as whole wheat bread and pasta, brown rice, barley and oats.
- Fruit is also a nutrient-rich carbohydrate. Aim to enjoy at least 2 ½ cup of fruits and vegetables a day for optimal health.
- Choose low-fat or nonfat dairy products.
- Add heart healthy fat to your meals and snacks.
Quinoa Medley Salad
1 ½ cups water
1 cup uncooked quinoa
½ tsp. sea salt
2 tablespoons fresh chives, minced
3 garlic cloves, minced (about 1 Tbsp. minced garlic)
3 tablespoons extra virgin olive oil
¼ cup freshly-squeezed lime juice
2 tablespoons white vinegar
½ cup red onion, finely chopped
1 ½ cups cooked fresh corn kernels (about 2 ears) or frozen corn, thawed * see below for instructions
¾ cup thinly shredded carrots lightly packed (about 1 large carrot). Hint: use a grater or food processor
1 sweet bell pepper (red, yellow or orange), chopped
1 cup cherry tomatoes, sliced in quarters
¾ cup English cucumber, skin on with seeds removed and cut into ¼-inch wedges
¼ cup finely chopped fresh flat-leaf parsley or cilantro
2 ripe Haas avocados (skinned, pitted and diced into ½ inch cubes)
1 cup feta cheese, crumbled (optional)
Salt and freshly ground pepper to taste
- Rinse quinoa in cold water. Combine 1 ½ cups water, quinoa, and salt in a medium saucepan and bring to a boil. Cover, reduce heat and simmer 15 minutes, or until liquid is absorbed. Remove from heat and let stand 10 minutes (with cover). Fluff with a fork.
- While quinoa is cooking, prepare the dressing and chop the vegetables.
- Finely chop the chives and mince the garlic. In a small bowl, mix together the chives and garlic. Add olive oil, lime juice, vinegar and garlic to the chives and garlic mixture; set aside.
- In a large bowl, combine quinoa, onion, carrots, pepper, corn, tomatoes, cucumber, parsley, and avocado. Pour dressing over top and toss well to coat. Season with additional pepper, if desired.
- Place feta cheese in small serving bowl. If desire, sprinkle about 2 Tbsp. on top of each one cup serving.
Serving size: 1 cup
Prep time: 50 minutes for large recipe; 30 minutes for half of recipe
Katie Jeffrey-Lunn is a registered dietitian and a Board Certified Specialist in Sports Dietetics (CSSD) with an M.S. in Nutritional Sciences. She is a columnist and owner of FitNutrition, LLC in Old Lyme, CT. Her mission is to form a team with individuals to provide education, promote health and physical activity, and develop realistic, attainable lifestyle and nutrition goals that match client's unique needs.
Jeffrey-Lunn is the sports dietitian for Providence College athletes in Providence, Rhode Island.
Learn more at www.fitnutrition.net
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