GREETINGS AND HAPPY HOLIDAYS!! I
hope you’re all keeping warm! I have an AWESOME recipe for ya’ll today! So
clear up that schedule because if you don’t make this, you’ll be sorry!
THEME:
TIS THE SEASON
Last week I cuddled up with my
favorite cozy foods: muffins and apple cider! Unlike the muffins found at the
grocery store, these muffins are full of a variety of ingredients from almost
EVERY food group! Which explains why they’re BURSTING with flavor. Your mouth
might even explode :o It tastes just like Christmas!
WHAT? Food variety means eating a wide variety of
foods (a balanced diet) from within and across each of the five food groups, in
the amounts recommended. Eating many different foods helps maintain a healthy,
well-balanced and interesting diet that provides adequate nutrition. Eating a
variety of foods can help prevent diseases such as diabetes, cancer and
cardiovascular disease.
WHY? Eating many different foods helps maintain a
healthy and interesting diet that provides adequate nutrition. Eating a variety
of foods can help prevent diseases such as diabetes, cancer and cardiovascular
disease.
Defining the Five major food groups
Each of the five food groups
contains at least one nutrient (called the ‘characterizing’ nutrient) for which
it makes a particularly rich contribution to the total diet. For example, the
milk group is known as a rich source of protein, calcium and riboflavin.
In each food group, different foods provide more of some nutrients than others. If you eat a variety of foods from each group, you will probably get all the nutrients provided by the foods in that group. For example, some vegetables contain vitamin C (capsicums), while others (asparagus and spinach) are high in folate. Most of the variety in your foods should come from plant foods (fruits, vegetables and grains).
In each food group, different foods provide more of some nutrients than others. If you eat a variety of foods from each group, you will probably get all the nutrients provided by the foods in that group. For example, some vegetables contain vitamin C (capsicums), while others (asparagus and spinach) are high in folate. Most of the variety in your foods should come from plant foods (fruits, vegetables and grains).
Choose a variety of foods
Choosing a variety of foods within each group will also help to
make your meals interesting, so you don’t get bored with your diet. The major
food groups are:
- Fruit
- Vegetables, legumes
- Lean meat, fish, poultry, eggs, nuts, legumes
- Bread, cereals, rice, pasta, noodles
- Milk, yogurt
Ways to include the five food groups in your diet
It’s not hard to include foods from the major food groups into snacks and meals. Here are some suggestions:
Fruit – this is easy to carry as a snack or it can be included as a part
of most meals. For example, try a banana with your breakfast cereal, an apple
for morning tea and an orange for an afternoon snack. Fresh whole fruit is
recommended over fruit juices and drinks because fruit juices and drinks
generally contain less fiber and are more concentrated sources of sugar and
energy.
Vegetables and legumes – raw or cooked vegetables can be used as a
snack food or as a part of lunch and dinner. Salad vegetables can be used as a
sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries,
vegetable patties and vegetable curries make nutritious evening meals. Try raw
vegetables like carrot and celery sticks for a snack ‘on the run’.
Lean meat, fish, poultry, eggs, nuts, legumes and tofu – these can all provide
protein. It’s easy to include a mixture of protein into snacks and meals.
Bread, cereals, rice, pasta and noodles – grains and cereals come
from a wide variety of sources including breakfast cereals (oats, muesli and
wholegrain flakes), whole wheat breads and biscuits, rice, barley, corn and
varieties of pasta.
Milk, yogurt and cheese – eat a diverse range of dairy foods including milk, cottage
cheese, yogurt and other types of cheese
(1).
RECIPE: Healthy Morning Muffins (0:35
minutes)
Nonstick cooking spray
1 1/4 cups all-purpose flour (spooned and leveled)
1/2 cup packed dark-brown sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground nutmeg
1/2 teaspoon coarse salt
1 cup
old-fashioned rolled oats
1/2 teaspoon baking powder
1/2 teaspoon ground nutmeg
1/2 teaspoon coarse salt
1 cup old-fashioned rolled oats
1/2 cup raisins OR craisins
3 tablespoons extra-virgin olive oil
1 large egg
1/3 cup skim milk
4medium carrots, shredded
1 medium ripe banana, mashed
1/8 cup almond slices (optional)
1. Preheat oven
to 400 degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl,
whisk together flour, brown sugar, baking soda, baking powder, nutmeg, and salt
until there are no lumps. Stir in oats and raisins. Add oil, egg, milk,
carrots, and banana and stir until blended.
2. Fill each
muffin cup with 1/4 cup batter the sprinkle almond slices on top. Bake until a
toothpick inserted in center of a muffin comes out clean, 23 to 25 minutes.
Serve muffins warm or at room temperature (2).
Make a whole bunch because
TRUST ME, with a nutrient packed deal like this, you’ll want to eat them all at
once!
STAY HEALTHY!
The Food Enthusiast,
Aly
Sources Cited:
1. www.betterhealth.vic.gov.aubhcv2/bhcarticles.nsf/pages/Food_variety-and-a-healthy-diet
2. www.marthastewart.com/339779/healthy-morning-muffins
