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Pyramid power

By JANET K. KEELER
Published April 27, 2005

The Great FOOD PYRAMID says that one size doesn't fit all. That's why there are 12 versions.

Someone who runs a lot can eat more BUTTER than someone who sits all day. Women, in general, should eat less MEAT than men, but neither gets DOUGHNUTS (at least not often).

Colorful produce, such as BLUEBERRIES and SPINACH , should be prominent in every diet. Push away WHITE BREAD , bring on the WHOLE GRAINS . Say no to PANCAKES and yes to CORNFLAKES.

The biggest hardship might be cutting portions. A WHOLE PLATE OF FRIED CHICKEN is not one serving. Limit PIZZA to a couple of slices. Must mealtime be bland, boring and an unsatisfying experience?

We say NUTS to that. Brighten FISH and SALADS with high-impact ingredients, such as FRESH HERBS. Use CHEESE sparingly, but when you do, make it a good one. Find food thrills in nature: a juicy MANGO or luscious LOBSTER . We offer our PYRAMID scheme: 10 healthful recipes packed with flavor, nutrition and even a little pizazz.

Three Bean Tacos

Artichoke Lasagna

Shells with Beans and Tuna

Caribbean Sweet Potato Salad

Salmon Fried Rice

Spinach Salad with Nectarine, Blueberries and Lime Balsamic Vinaigrette

Raw Vegetable Wrap with Feta

Fresh Fruit with Poppy Seed-Yogurt Dressing

Pineapple Muffins

Creamy Spinach Sage Soup

Three Bean Tacos

1 teaspoon olive oil

1 cup diced onion

1/2 cup diced red bell pepper

1/2 cup diced green bell pepper

1 tablespoon chili powder

2 teaspoon dried oregano

1 teaspoon ground cumin

1 garlic clove, minced

1 cup canned chickpeas (garbanzo beans), rinsed and drained

1/2 cup canned black beans, rinsed and drained

1/2 cup canned pinto beans, rinsed and drained

1 (8-ounce) can no-salt-added tomato sauce

12 taco shells

3/4 cup shredded romaine lettuce

3/4 cup diced tomato

1/2 cup finely shredded reduced-fat sharp Cheddar cheese

1/2 cup salsa

Heat oil in a large nonstick skillet over medium-high heat until hot.

Add onion and next six ingredients (onion through garlic), and saute two minutes. Add chickpeas, beans and tomato sauce. Bring to a boil; reduce heat and simmer 20 minutes or until thick. Prepare taco shells according to package directions.

Spoon 1/4 cup bean mixture into each taco shell.

Top each with lettuce, 1 tablespoon tomato, 2 teaspoons cheese and 2 teaspoons salsa.

Serves 12.

Nutritional information per taco: 136 calories, 5g fat (1g saturated), 5g protein, 19g carbohydrates, 4g fiber, 281mg sodium.

Source: www.3fatchicks.com

1 large russet potato, peeled and quartered

1 large sweet potato, peeled and quartered

1 cup corn

1 cucumber, halved lengthwise and chopped

1/2 red onion, thinly sliced

Dressing:

1/4 cup finely chopped peanuts

1 teaspoon prepared Dijon-style mustard

2 tablespoons fresh lime juice

3 tablespoons chopped fresh cilantro

1 clove garlic, minced

3 tablespoons canola oil

1/2 teaspoon salt

1/4 teaspoon ground black pepper

Place the Russet pieces into a large saucepan and cover with salted water. Bring to a boil, turn the heat down, and simmer for 10 minutes. Add the sweet potato and cook about 15 more minutes.

Once the potatoes are tender, add corn kernels; cook another 30 seconds. Drain.

Fill the saucepan with cold water and drop vegetables into it. Cool for 5 minutes and drain. To make dressing, whisk together mustard, lime juice, cilantro and garlic in large bowl. Slowly whisk in oil. Mix in salt and black pepper.

Cut cooled potatoes into 1-inch cubes and add to dressing along with cucumber and red onion. Toss well.

Serve at room temperature or chilled. Toss the peanuts in just before serving.

Serves 5.

Nutritional information per serving: 273 calories, 14g fat (2g saturated), 6g protein, 32g carbohydrates, 4g fiber, 357mg sodium.

Source: www.allrecipes.com

4 10-inch whole-wheat tortilla

8 romaine lettuce leaves, cut crosswise in 1/2-inch strips

24 watercress sprigs

4 scallions, green part only, cut into 6-inch lengths

1 cup alfalfa sprouts

16 thin cucumber slices

4 plum tomatoes, thinly sliced

1 cup crumbled feta cheese

Dressing:

1/4 cup tahini

2 pinches cayenne pepper

1/2 cup fresh lemon juice

Salt and freshly ground pepper

To assemble each wrap, lay a tortilla on a plate. Arrange 1/4 of lettuce strips down the center third of the tortilla. Tear the tough bottom part from the watercress, and arrange 1/4 of the sprigs on top of lettuce. Lay 1/4 of scallions down and arrange sprouts over all. Arrange 1/4 of tomato and cucumber over the greens and sprinkle 1/4 cup feta over tomatoes.

Repeat for remaining three tortillas.

For the dressing, in a small bowl, whisk tahini and red pepper with lemon juice until creamy. Add cool water until dressing is thin enough to drizzle, about 1 tablespoon. Drizzle over filling and roll up.

Serve immediately. (Or wrap in plastic or foil and refrigerate. This wrap keeps up to 24 hours in the refrigerator.)

Serves 4.

Nutritional information per serving: 312 calories, 17g fat (7g saturated), 13g protein, 26g carbohydrates, 6g fiber.

Source: "12 Best Foods Cookbook" by Dana Jacobi (Rodale, 2005; $21.95).

1 pound uncooked medium shells or elbow macaroni (could use whole-wheat)

121/4 ounces chunk light tuna in water, drained

16 ounces canned kidney beans or pinto beans, rinsed and drained

1/2 medium red onion, chopped

1/4 cup chopped flat-leaf parsley

1/4 cup chopped black olives

2 tablespoons red wine vinegar

Salt to taste

1/4 teaspoon freshly ground black pepper

2 tablespoon grated asiago cheese

Prepare pasta according to package directions. While pasta is cooking, combine tuna, beans, onion, parsley and olives in a mixing bowl.

In a small bowl, whisk together vinegar, salt and pepper.

When pasta is done, drain it well and toss it with the bean mixture. Pour vinaigrette over pasta and toss well. Spoon cheese over pasta and toss gently.

Refrigerate and serve cold.

Serves 6.

Nutritional information per serving: 431 calories, 3g fat (1g saturated), 29g protein, 70g carbohydrates, 7g fiber, 405mg sodium.

Source: www.pastrywiz.com

1/2 cup plain nonfat yogurt

1 tablespoon honey

2 teaspoons lime juice

1/2 teaspoon vanilla extract

1 teaspoon poppy seeds

6 cups cut-up fresh fruit

Place all ingredients except fruit in small bowl and stir until well-combined.

Spoon fruit into 4 serving dishes and top each with yogurt mixture.

Serves 4.

Nutritional information per serving using 2 cups each fresh strawberries, cantaloupe and pineapple: 125 calories, 1g fat (no saturated), 3g protein, 30g carbohydrates, 3g fiber, 31mg sodium.

Source: www.applesforhealth.com

9 lasagna noodles

2 teaspoons olive oil

1 medium onion, chopped

3 garlic cloves, minced

1 cup low-sodium vegetable stock

1/4 cup chopped fresh basil

2 9-ounce boxes frozen artichoke hearts, partially thawed

1 box 10-ounce frozen chopped spinach, partially thawed

1 cup chopped roasted sweet red peppers

1 teaspoon light butter

11/2 teaspoons unbleached flour

1 12-ounce can evaporated skim milk

11/2 tablespoons grated Parmesan cheese

1/8 teaspoon grated nutmeg

3 tablespoons seasoned dry bread crumbs

In a large pot of boiling water, cook the noodles for 10 to 12 minutes, or until just tender. Drain and rinse with cold water. Set aside.

Meanwhile, in a large nonstick frying pan over medium heat, warm the oil. Add the onions and garlic; cook, stirring frequently, for 2 to 3 minutes, or until tender. Stir in the stock and basil; bring to a boil. Add the artichokes, spinach and peppers; cover and cook for five minutes. Remove the lid and cook until the liquid has evaporated. Set aside.

In a 1-quart saucepan over medium heat, melt the light butter. Whisk in the flour; cook for 1 minute. Slowly whisk in the milk, Parmesan and nutmeg; cook, stirring constantly, for 5 to 7 minutes, or until the sauce boils and thickens.

Preheat the oven to 350 degrees. Coat a 9- by 13-inch glass or ceramic baking dish with nonstick spray.

To assemble the lasagna, spread 1/3 cup of the sauce in the bottom of the prepared baking dish. Top with three of the noodles; spread with half of the artichoke mixture. Spoon 1/3 cup of the sauce over the artichoke mixture and sprinkle with 1 tablespoon of the bread crumbs. Repeat the procedure. Top with the remaining three noodles. Spread with the remaining sauce and sprinkle with the remaining 1 tablespoon bread crumbs.

Cover with foil and bake for 30 minutes. Uncover and bake for 10 to 15 minutes, or until bubbly. Let stand for 10 minutes before serving. Serves 6.

Nutritional information per serving: 312 calories, 4g fat (1g saturated), 16g protein, 56g carbohydrates, 10g fiber, 370mg sodium.

Source: Prevention magazine.

1 tablespoon olive oil

1 medium leek, sliced (white part only)

1 teaspoon sea salt

1/4 teaspoon white pepper

2 tablespoons fresh sage, finely chopped, reserving a few sprigs for garnish

2 tablespoons whole-wheat flour

4 cups vegetable stock

1 pound spinach, torn into large pieces, with stems removed

1 (18-ounce) container silken low-fat tofu, cubed

Sliced red bell pepper and sage for garnish

In a large soup pot, heat olive oil and saute sliced leek with salt until soft. Add white pepper, sage and flour, and cook two to three minutes, stirring constantly.

Slowly stir in vegetable stock. Add spinach and cook until spinach is soft. Puree mixture with tofu until well-blended and creamy. Return to pan and heat through. Garnish with think slices of red pepper and additional sprigs of fresh sage. Serves four to six.

Nutritional information per serving (6): 99 calories, 4g fat (less than 1g saturated), 9g protein, 9g carbohydrates, 3g fiber, 705mg sodium.

Source: Adapted from "Meals that Heal" by Lisa Turner (Inner Traditions, 1996).

4 cups (4 ounces) baby spinach

1/4 cup mint leaves

Juice of 1/2 lime

2 teaspoons balsamic vinegar

1 teaspoon chopped shallot

1/2 teaspoon salt

1 tablespoon extra-virgin olive oil

Freshly ground pepper

1 nectarine, thinly sliced

1/2 cup fresh blueberries

Place the spinach in a large mixing bowl. Stack the mint leaves and cut them crosswise into thin strips. Toss the mint with the spinach.

For the dressing, combine the lime juice, vinegar, shallot and salt in a small bowl. Whisk in the oil. Season the dressing to taste with pepper.

Pour the dressing over the greens, tossing to coat lightly. Divide the dressed spinach among four salad plates. Fan 1/4 of the nectarine sliced on one side of each plate. Sprinkle the blueberries over the spinach. Serve immediately. Serves four.

Nutritional information per serving: 72 calories, 4g fat (0 saturated), 1g protein, 10g carbohydrates, 2g fiber.

Source: "12 Best Foods Cookbook" by Dana Jacobi (Rodale, 2005; $21.95).

1 cup all-purpose flour

2 teaspoons baking powder

1 cup bran cereal with raisins

1 cup nonfat milk

3 tablespoons applesauce

1/2 cup crushed pineapple, drained

1 egg

1/2 cup chopped walnuts

Preheat oven to 350 degrees. Grease muffin cups or line with paper muffin liners. In a bowl, combine flour and baking powder. Stir in cereal, milk, applesauce and egg. Fold in pineapple and nuts. Scoop batter into prepared muffin cups.

Bake in preheated oven for 20 minutes, until a toothpick inserted into center of a muffin comes out clean.

Makes 12 muffins.

Nutritional information per muffin: 103 calories, 4g fat (less than 1g saturated), 3g protein, 15g carbohydrates, 1g fiber, 136mg sodium.

Source: www.allrecipes.com

1 tablespoon peanut oil

1 small red onion, halved and sliced vertically in thin crescents

1 clove garlic, finely chopped

2 cups cooked jasmine or basmati rice, chilled or frozen

6 ounces cooked fresh salmon, flaked

3 scallions, green and white parts, chopped

1 medium tomato, seeded and chopped

1 teaspoon salt

1/8 teaspoon ground white or black pepper

2 tablespoons shredded fresh basil

1 tablespoon chopped cilantro for garnish

Place a wok or large skillet over high heat. Drizzle in the oil and stir-fry the red onion and garlic until the garlic starts to color, 30 seconds.

Add the rice, and stir-fry for three minutes, alternately pressing the rice firmly against the side of the wok and tossing it. When the grains start to look fluffy, add salmon, scallions, tomato, salt and ground pepper.

Stir-fry until all the ingredients are evenly combined with the rice, 1 minute. Scoop the fried rice into a serving bowl, garnish with the basil and cilantro, and serve immediately. Serves 4.

Nutritional information per serving: 244 calories, 9g fat (2g saturated), 12g protein, 27g carbohydrates, 2g fiber.

Source: "12 Best Foods Cookbook" by Dana Jacobi (Rodale, 2005; $21.95).

1 large russet potato, peeled and quartered

1 large sweet potato, peeled and quartered

1 cup corn

1 cucumber, halved lengthwise and chopped

1/2 red onion, thinly sliced

Dressing:

1/4 cup finely chopped peanuts

1 teaspoon prepared Dijon-style mustard

2 tablespoons fresh lime juice

3 tablespoons chopped fresh cilantro

1 clove garlic, minced

3 tablespoons canola oil

1/2 teaspoon salt

1/4 teaspoon ground black pepper

Place the Russet pieces into a large saucepan and cover with salted water. Bring to a boil, turn the heat down, and simmer for 10 minutes. Add the sweet potato and cook about 15 more minutes.

Once the potatoes are tender, add corn kernels; cook another 30 seconds. Drain.

Fill the saucepan with cold water and drop vegetables into it. Cool for 5 minutes and drain.

To make dressing, whisk together mustard, lime juice, cilantro and garlic in large bowl. Slowly whisk in oil. Mix in salt and black pepper.

Cut cooled potatoes into 1-inch cubes and add to dressing along with cucumber and red onion. Toss well.

Serve at room temperature or chilled. Toss the peanuts in just before serving. Serves 5.

Nutritional information per serving: 273 calories, 14g fat (2g saturated), 6g protein, 32g carbohydrates, 4g fiber, 357mg sodium.

Source: www.allrecipes.com

[Last modified April 26, 2005, 14:09:13]