download and print THESE KEY recipes:
Key Ingredients:
POLENTA
- 1 serving: 1/4 cup dry (3/4 cup cooked)
- Approx. 150 calories, 3g protein, 32g carbs, 0 fat, 1g fiber
- Ground dried yellow dent corn, whole grain, often gluten-free, low-calorie, low fat, complex carbohydrate
- Nutrients: Fiber + protein help you feel satisfied
- Vitamins & Minerals: small amounts of Vit A, iron, magnesium, zinc
- Carotenoids (yellow color): antioxidant and heart benefits
- Shop: Regular, Quick Cooking, Instant, Pre-cooked tubes for slicing
- Prepare: Stove top, rice cooker if allowed, pressure cooker, porridge, sautéed or grilled slices, can sub for mashed potatoes, rice, grits
- Breakfast, Lunch, or Dinner
LONG-GRAIN BROWN RICE
- 1 serving: 1/4 cup dry (1/2 cup cooked)
- Approx. 108 calories, 3g protein, 22g carbs, 1g fat, 2g fiber
- Brown: retains bran and germ, leading to high fiber content
- Long-Grain: High amylose & low amylopectin prevents sticky grains
- Vitamins & Minerals: Vit B, Iron, Magnesium
- Gut benefits: fiber improves bowel function
- Whole grain, complex carbohydrate that helps avoid glucose spikes
- Shop: Jasmine, Basmati, Plain, Parboiled
- Prepare: Simmered/boiled, baked, rice cooker, pressure cooker, stove top, rinse prior to cooking to remove Arsenic and phytic acid
- Flavor profile: Chewier and nuttier taste than white rice
QUINOA
- 1 serving: 1/4 cup dry (1/2 cup cooked)
- Approx. 111 calories, 4g protein, 20g carbs, 2g fat, 3g fiber
- Considered a “Pseudo-Grain”. Actually an edible seed.
- Red, Black, white types and often gluten-free
- Nutrients: Fiber & Protein help you feel satisfied
- Vitamins & Minerals: Vit B, Magnesium, zinc, potassium, folate
- Gut benefits: fiber improves bowel function
- Antioxidant/Anti-inflammatory: Flavonoids Quercetin & Kaempferol
- Prepare: Simmered/boiled, baked, pressure cooker, stove top, rice cooker if allowed, short cooking time, rinse to remove phytic acid
- Sweet & Savory dishes