Cilantro Brown RiceThis is a great recipe to introduce brown rice to your family.  It’s easy, requires only a few ingredients, and is packed with nutrients.

Brown rice is considered a whole grain.  Whole Grains include the entire grain:  bran, germ and endosperm.  Most of the nutrition is in the bran and germ which is packed with fiber, b-vitamins, trace minerals, vitamin E, antioxidants and healthy fats.

In contrast, white rice has been stripped of the bran and germ, leaving only the endosperm.  The endosperm is mainly carbohydrates and some protein.

Studies have found that a regular diet of whole grains helps attain and maintain a healthy weight, prevents heart disease, cancer and diabetes.

The 2010 Dietary Guidelines for Americans recommend that at least half our grains come from whole grains.

Ingredients:

1 Tbsp olive oil

1/2 small onion

1 garlic clove

1 cup short grain brown rice

2 cups vegetable broth or chicken broth

1 cup cilantro

Directions:

1. Chop the onion into small dice and finely chop the garlic.

2. Heat skillet on medium high and add olive oil.  When hot, add onion and cook until translucent.  Add garlic and cook for about a minute, stir continuously to prevent burning.

3.  Add rice and stir to combine.

4.  Pour broth into rice mixture and heat until boiling.  Reduce heat, cover and cook for about 3o-40 minutes.

5.  Chop cilantro and mix into rice mixture.  Add salt and pepper to taste. Enjoy!

To see video click HERE

 

 

 

 

 

 


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Baked Tortilla & Pita ChipsThese chips are more nutritious and lower in calories than regular chips.  They are higher in fiber,  lower in fat and salt and are a third of the cost of regular tortilla chips.  They are so easy to make that it’s a great recipe to make with your kids.

For Video click:  HERE

 

Ingredients:

3 corn tortilla, cut into quarters

3 whole wheat pita bread, cut into quarters

Olive or canola oil spray

salt

cayenne pepper or smoked paprika or any other spices you like

 

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2.  Place toritlla and pita pieces on a baking sheet, in a single layer.

3.  Spray with oil and sprinkle with salt and spices.

4.  Turn over and spray over side with oil and add spices.

5. Bake for about 15 to 20 minutes, checking periodically.  Half way through baking turn chips around.  Take out of oven when golden brown and crispy.  Serve with hummus or tomatillo salsa


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Bowl of beansBeans are a superfood.  Beans are packed with heart healthy protein, phytochemicals, iron, zinc and fiber.  In addition to the nutritional benefits, beans are inexpensive and so versatile.  You can use beans in soups, salads, dips and as a burger substitute.

This recipe is a basic recipe you can use on a variety of beans. You can add your own twist by adding spices and herbs. If you don’t know what to do with an entire pot of beans, you can freeze it into smaller portion sizes and defrost as needed.

Homemade beans are MUCH lower in sodium and taste so much better than canned beans.  Make them on a Sunday and you will have a delicious pot of beans and a healthy protein choice for the week.

 

For video click here:  How to Make Beans



 


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Quesadillas-whole wheat tortillas with melted cheese inbetween

Mushroom-Cilantro Quesadillas

When you make quesadillas at home, they can be a healthy afternoon snack or light dinner when served with a salad and/or beans.   These quesadillas are made with whole wheat flour tortillas, low-fat cheese and plenty of veggies.  I also like to use corn tortillas for this recipe, they are lower in fat and calories than regular flour tortillas and I love the taste.

 

 

 

 

 

 

 


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