Nourishing Your Body: MyPlate and Easy Recipes

Nourishing Your Body: MyPlate and Easy Recipes

Welcome back to the Life Skills Blog! Today, we're delving into the concept of MyPlate – a simple and effective tool to help you create balanced and nutritious meals. MyPlate divides your plate into four sections: fruits, vegetables, grains, and protein, with a side of dairy.

Understanding MyPlate

• 1. Fruits: These should cover about one-quarter of your plate. Think of a colorful array of fruits like berries, apples, oranges. Not only do they add sweetness to your meal, but they also provide essential vitamins and antioxidants.

• 2. Vegetables: Similar to fruits, vegetables should make up a quarter of your plate. Choose a variety of colors and types, such as leafy greens, carrots, or bell peppers. They are rich in fiber, minerals, and vitamins.

• 3. Grains: Aim for whole grains like brown rice, quinoa, or whole wheat pasta. These should fill about one-quarter of your plate. Whole grains provide long-lasting energy and essential nutrients.

• 4. Protein: Fill one-quarter of your plate with lean protein sources. This can include poultry, fish, beans, tofu, or nuts. Proteins are vital for muscle repair, immune function, and overall body maintenance.

• 5. Dairy: Include a side of dairy or dairy alternatives, such as milk, yogurt, or cheese. These provide calcium for strong bones and teeth.

• Now, let's put MyPlate into action with fresh and exciting recipes covering all components!

New Wholesome Recipes

1. Taco Salad Bowl

Ingredients:

• 1 cup cooked brown rice

• 1 cup black beans, drained and rinsed

• 1 cup cherry tomatoes, halved

• 1 cup corn kernels (fresh or frozen, cooked)

• 1 avocado, diced

• 1 cup shredded lettuce

• 1/2 cup shredded cheddar cheese

• 1/4 cup Greek yogurt (as a sour cream alternative)

• 1/4 cup salsa

• Cilantro for garnish

• Lime wedges for serving

Instructions:

1. In a bowl, layer brown rice, black beans, cherry tomatoes, corn, avocado, lettuce, and cheddar cheese.

2. Top with Greek yogurt and salsa.

3. Garnish with cilantro and serve with lime wedges on the side.

2. Chicken and Vegetable Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa

• 1 chicken breast, grilled and sliced

• 1 cup broccoli florets, steamed

• 1 bell pepper, thinly sliced

• 1 carrot, julienned

• 1/2 cup cherry tomatoes, halved

• 2 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• 1 teaspoon Dijon mustard

• 1 clove garlic, minced

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions:

1. In a large bowl, combine cooked quinoa, grilled chicken slices, steamed broccoli, sliced bell pepper, julienned carrot, and cherry tomatoes.

2. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper.

3. Drizzle the dressing over the quinoa and chicken mixture. Toss gently to coat everything evenly.

4. Garnish with fresh parsley and serve.

3. Fruit and Yogurt Parfait with Granola

Ingredients:

• 1 cup Greek yogurt

• 1/2 cup granola

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• 1 banana, sliced

• 1/4 cup almonds, chopped

• 1 tablespoon honey

Instructions:

1. In a glass, layer Greek yogurt, granola, mixed berries, banana slices, and chopped almonds.

2. Repeat the layers until you reach the top.

3. Drizzle with honey and enjoy this delightful fruit and yogurt parfait.

These recipes not only embrace the MyPlate philosophy but also provide a burst of flavors, textures, and nutrients. Feel free to customize these recipes to suit your taste and dietary preferences. Here's to nourishing your body with delicious and well-balanced meals!