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Make Half Your Grains Whole

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Education Resource Category: 
General
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Choosing High-Fiber Foods

Fact Sheets
Education Resource Category: 
General
Organization/School: 
Harvard School of Public Health
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Grains – A Great Way to Get Your Fruit and Veggies

Author: 
Jula Kinnaird
10/26/2011
Working to make half your plate fruits and vegetables as called for by the new MyPlate Dietary Guidelines?
Grains can help!  Grains, fruits and veggies make perfect partners.  Grains can also provide an easy, more palatable way to work these important foods into our daily diets.  
Read more

Weight Loss, Carbohydrates and Portions Tips & Factoids

Weight Loss, Carbohydrates and Portions

FACT:  Carbohydrates, such as pasta and bread, are neither the cause of weight gain nor weight loss.  Carbs have the same amount of energy per gram as protein (4 calories per gram) and less energy per gram than fat (9 calories per gram).

FACT:   To gain one pound, one must consume 3,500 calories.  To lose one pound, one needs to burn or eliminate 500 calories per day through diet and/or exercise.Read more

Pumpkin

Submitted by admin on Tue, 09/20/2011 - 5:35pm

Pumpkins mean fall, Jack O’-Lanterns and Halloween. But they also mean yummy pumpkin bread, muffins, pasta, cakes, cookies and pies.

Some pumpkin facts:Read more

Related Recipe: 
Pumpkin Lasagna
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Pumpkin Lasagna

Ingredient List: 

1/2 pound sliced fresh mushrooms 1 small onion, chopped 1/2 teaspoon salt, divided 2 teaspoons olive oil 1 can (15 ounces) solid-pack pumpkin 1/2 cup half-and-half cream 1 teaspoon dried sage leaves Dash pepper 9 no-cook lasagna noodles 1 cup reduced-fat ricotta cheese 1 cup (4 ounces) shredded part-skim mozzarella cheese 3/4 cup shredded Parmesan cheese

Directions:
In a small skillet, saute the mushrooms, onion and 1/4 teaspoon salt in oil until tender; set aside. In a small bowl, combine the pumpkin, cream, sage, pepper and remaining salt.

Spread 1/2 cup pumpkin sauce in an 11-in. x 7-in. baking dish coated with cooking spray. Top with three noodles (noodles will overlap slightly). Spread 1/2 cup pumpkin sauce to edges of noodles. Top with half of mushroom mixture, 1/2 cup ricotta, 1/2 cup mozzarella and 1/4 cup Parmesan cheese. Repeat layers. Top with remaining noodles and sauce.Read more

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Broccoli Swiss Quiche with Whole Wheat Pie Crust

Ingredient List: 

Whole Wheat Pastry Crust 

1 cup whole wheat pastry flour 
1 teaspoon sugar 
¾ teaspoon salt 
5 tablespoons vegetable oil 
2 tablespoons milk 

Ingredient List: 
Quiche Filling

3 eggs
1 cup broccoli, cooked and chopped 
1 1/2 cups low-fat Swiss cheese, shredded 
8 ounces evaporated skim milk 
2 cloves garlic, minced 
1 small onion, chopped 
1 teaspoon salt 
1/2 teaspoon pepper 
1 medium tomato, sliced 
1/4 cup Parmesan cheese  

Directions for Crust:

Preheat oven to 400°F.

Into 8 or 9-inch quiche plate or pie plate, stir together flour, sugar and salt. With fork, whip together oil and milk; pour over flour mixture. Mix with fork till all flour is dampened. Press dough evenly against bottom and sides of plate. Crimp edges.Read more

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