The new food pyramid unveiled last spring by the U.S. Department of Agriculture offers, well, modest improvement. It does include daily exercise and emphasizes vegetables by separating them from fruit.
But www.mypyramid.gov is filled with useful tips about food choices and portion sizes.
Vegetables are sorted into easy-to-remember groups, including green vegetables (broccoli, spinach, leafy greens), orange vegetables (carrots, sweet potatoes, squash) and starchy vegetables (corn, peas, potatoes).
Dried beans crop up twice, first with vegetables and then as a protein source under ‘meat and dried beans’.
Beans are a great meat extender, especially if your aim is to limit cholesterol and increase fiber.
Me, I’m happy to have an unusual mélange of flavors and textures that makes up easily, tastes good to me and is good for me.
If the yogurt is a little wet, drain it in a strainer first. When the entrée is virtuous, tempt you and your family with a dessert of what the USDA calls ‘discretionary calories’!
CHICKPEA & CHICKEN SALAD
Time to table: about 2 hours
Makes 6 1-cup servings
- 15 ounces canned chickpeas (garbanzo beans)
- 1 cup non-fat yogurt
- Zest & juice of a lemon
- 1 teaspoon caraway seed
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 red pepper, chopped (about 1 cup)
- 1/4 red onion, chopped (about 1/2 cup)
- 1/4 cup parsley, chopped
- 1 cup olives, pitted and halved
- 3 cups cooked chicken, chopped
- Salt & pepper
Rinse chickpeas in running water and drain in colander. While chickpeas drain, mix all ingredients except chicken in large bowl. Add chicken and chickpeas and combine well. Taste, then season as needed with salt and pepper. Cover and refrigerate at least 90 minutes for flavors to meld.
Ready for Some of Those 'Discretionary' Calories?
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