MyPlate in my D iet Plan TJ Vega 102511 2 nd Period Menu Breakfast Granola and yogurt Orange slices Lunch Black Bean Soup Cornbread Dinner Barbequed Tofu Noodles Granola 2 bananas peeled and diced ID: 193805
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Slide1
The Application of MyPlate in my Diet Plan
TJ
Vega
10/25/11
2
nd
PeriodSlide2
Menu
Breakfast
Granola
and yogurt
Orange slices
Lunch
Black Bean Soup
Cornbread
Dinner
Barbequed Tofu
NoodlesSlide3
Granola
2 bananas, peeled and diced
1 1/4 cups dates, pitted and chopped
1/4 cup packed brown sugar
1/4 cup hot water
1 tablespoon vanilla extract
1 teaspoon ground cinnamon
8 cups quick cooking oats
8 ounces dried mixed fruit
8 ounces blanched slivered
almonds
Preheat
oven to 250 degrees F (120 degrees C).
Puree
the bananas and dates in a food processor. Add the brown sugar, hot water, vanilla and cinnamon; mix well.
Pour
mixture into a large mixing bowl, add oatmeal and mix well.
Spread
onto large baking sheets and bake at 250 degrees F (120 degrees C) for 1 to 1 1/2 hours stirring frequently. Cook longer for crunchier if desired. Once cooled add the dried fruits and nuts, as little or as much as you want, and mix. Slide4
Black Bean Soup
1
lb
black beans, soaked
8 cups water
1 tablespoon kosher salt
1 cup onion, chopped
1 cup green pepper, chopped
1 cup celery, chopped
1 cup carrots, chopped
8 tablespoons olive oil
6 garlic cloves, peeled
1 1/2 teaspoons cumin (or to taste)
4 teaspoons white vinegar
Simmer
beans in water until soft. Sauté onion, pepper, celery and carrots in olive oil until the onions turn golden brown. Add garlic, cumin and vinegar. Cook, stirring for 3 minutes. Drain about 1/2 cup water from beans and add it to the sauté.
Cook
over low heat for 30 minutes.
Combine
vegetables with beans.
Cook
for another 30 minutes, adding more water if necessary.Slide5
Corn Bread
2
1/4 cups cornbread mix (recommend:
Krusteaz
Home-Style Cornbread Mix)
2 eggs
1/2 cup
reduce fat
milk
1/2 cup sugar
3/4 cup creamed corn (recommend: Del Monte)
Preheat
oven to 400 degrees F. Line a 12-cup cupcake pan with 2-inch baking cups
Add
all ingredients to a stand mixer starting with the dry cornbread. Start mixing on the slowest speed until the mixture reaches a semi-liquid consistency about 3 to 5 minutes. Increase mixing speed to medium and continue mixing until the mixture reaches a uniform liquid consistency (note: some corn kernels will remain visible). The "pancake batter" cornbread mixture is now ready for baking. Fill baking cups 2/3 full.
Bake
for 25 minutes in a preheated oven or until outer edge of muffin is golden brown. The muffins can be baked a couple of minutes longer to increase the golden brown color to cover the entire top of the muffin. Slide6
Noodles
1 rounded tablespoon sweet-hot mustard
1/4 cup tamari, dark, sweet soy sauce, eyeball the amount
1/2 cup vegetable
stock
, or about half of one 14 ounce container
2 teaspoons toasted sesame oil, from Asian foods aisle, a serious drizzle
2 tablespoons vegetable oil, 2 turns of the pan
1/2 to 1 teaspoon crushed red pepper flakes
Salt and black pepper
1 carrot, cut into matchsticks
1 package (16 ounces) fresh linguini
12 to 16 shiitake mushrooms, thinly sliced
3 inches fresh ginger root, finely chopped or grated
1 red bell pepper, seeded and sliced
5 scallions, thinly sliced on an angle
2 cups fresh bean spouts, 4 handfuls
3 tablespoons toasted sesame seeds or black sesame seeds, for garnish
Put a large pot of water on to boil for pasta.
Place sweet hot mustard in a bowl. Whisk in Tamari sauce. Add stock and sesame oil to the broth and soy. Set aside.
Slice the pork chop very thinly against the grain.
When water for pasta boils, heat a large nonstick skillet over medium high to high heat. To the skillet, add 2 tablespoons vegetable oil, 2 turns of the pan in a slow stream. Add crushed pepper flakes to the oil, then the thinly sliced pork. Season pork with salt and pepper. Cook pork 2 minutes to caramelize the meat, then turn and stir-fry. Add salt to pasta water, then carrots. Blanch carrots for a minute, then remove with a slotted spoon. Add fresh linguini to boiling water. Transfer carrots to pork stir-fry. Add mushrooms, ginger, red bell pepper, scallions and bean sprouts. Toss and stir-fry veggies with pork for 2 minutes. Cook pasta to al dente. Drain and add to the pork and veggies. Pour Tamari and broth mixture over the noodles and pork. Toss and allow the noodles to completely soak up the liquids, a minute or so. Remove from heat. Serve large bowls of noodles, pork and veggies with a garnish of toasted sesame seeds or black sesame seeds.Slide7
Barbequed Tofu
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2 tablespoons olive oil
4 cloves fresh chopped garlic
1/2 red onion, chopped
1/2 white onion, chopped
1/2 bell pepper, chopped
1 celery stick, chopped
Salt
Pinch curry
2 packages medium firm tofu, diced
Barbeque sauce
Preheat
grill to medium. Heat up a pan over the grill and add olive oil. In pan, combine the garlic, onions, bell pepper and celery. Add salt and a pinch of curry. Add tofu to the saucepan and cook for 12 minutes. Add barbecue sauce to tofu, cover the grill and let the tofu simmer for 15 minutes. Serve immediately. Slide8
MyPlate Evaluation of my Diet