Current weekly ad Commissary - Fort Irwin - Back to School - Valid from 07/31 to 08/13 - Page nb 9

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vegan pattern burger tomatoes fruit vegetable seafood top hat beef water cheese vitamins beans garlic microwave salt cheddar rice orange sauce

MACROS | SERVING SIZE Protein 38g | Fat 12g* | Carbs 50g INGREDIENTS (SERVES 4) after about3-5 minutes, the quinoa will turn cup dry quinoa golden. (This steps optional and adds a bit of 2cups water nutty flavor), Bring the quinoa and water toa boilina medium sized pot. Sti, add 1 tsp. of thehots sauce, cover and tum heat to low. Let the quinca sit until the liquid is absorbed (about 15 minutes), Remove lid and fluff. tbsp. canola ail 160z. ground beef, 95% lean 110 02. can tomatos with diced green chilis 1155 oz. can kidney beans (low sodium) ‘1202 bag frozen collards ‘ Pour the collards, remaining hat sauce and 2 tsp. hot SG . a ° sare canned tomatoes in a microwave safe dish, Ts non pwr Cook8 minutes, Yetsp. salt Meanwhile cook the burger, drain the grease, Add the remaining spices and drained kidney beans. Add the collards and tomatoes to the burger to heat though and mix. Yetsp. garlic powder 4.02. shredded cheddar cheese (optional) DIRECTIONS Gently rinse the quinoa using a colander with wholes tight enough together to prevent quinoa Fluffthe quinoa and place 1/4 th ina bow! and top with 1/4 th each of the burger mixture and 4 CALORIES OF MACROS | SERVING SIZE Calories 461| Protein 33% | Fat 24% | Carbs 43% Se IES MUR) teh: NUTRIENTS | SERVING SIZE Fiber Tig | Sodium 873mg | Sat. Fat 3g ost define “diet’, as some type of restriction to lose weight, or prescribed way one should eat ta manage a medical condition such as diabetes, high blood pressure, heart disease, etc, The actual definition of “diet” is truly what one eats to nourish oneself. Itis unfortunate that the term for many means restriction’ rather than plentiful opportunity to build a healthy eating pattern that includes “indulgences”. The Dietary Guidelines for Americans promotes an eating pattern (diet), that not only includes foods from all food groups (fruits, vegetables, grains, dairy and lean protein foods), but also to consume a variety of foods within each food group. Variety is truly important because each food group supplies different micro and macro nutrients that the body needs while foads within each group are considered good and great sources especially for vitamins, minerals, and other important substances such as polyphenols, For example, vegetables are grouped in to 5 subgroups: dark green, red and orange, starchy, legumes and beans. A winning strategy ‘to increase the nutrient quality of any diet, is to increase the number of vegetables consumed and aiming to at least 5-6 servings while at the same time eating 2 servings of fruits. Aim toforat least 4 different colors daily of produce, and assess that every 2-3 days, intake Tepresents all the colors of the rainbow. Another food group “lean protein foods’. This group includes meats, fish and seafood and fumerous plant-based protein, Aim to consume at least 2 different types of proteins from. : ‘ cheese (optional this group per day along with including at least two servings of fish or seafood per week. For im Sarai ee ‘e TIP: The dish will tum out ust fine by starting those that are nat vegan or vegetarian, try for meatless day or 3 meatless meals per week varieties of quinoa). atstep3. Using plant-based proteins. Inalargeskilet, bring the canal ito DIETITIAN TIP This meal includes all food groups and varies the types of foad within each food group and is temperature onesrnedia tow heat. Add the Aim foratleast diferent colors of fruit and agreat startfor assessing and practicing Variety. Give this fecipea try and then the next time quinaaand sirconstantltopreventburing, vegetables per dy. vary the veggies, proteins, and even grains to your liking, $168 Goya $] 06 Green $9u Louisiana eZ Near Sie Pictsweet sq2 Ro-Tel $Q50Sargento oun’ Giant . East Farms a & le, sass Organic Red Kidney Whole Kernel Quinoa &Brown Rice Chopped Collard Diced Tomatoes & Fancy Blend 4 Beans 15.5 oz Sweet Corn 15.25 oz Hot Sauce 12 0z Blend 4.9 oz Greens 14 oz Green Chilies 10 oz Mexican Cheese 24 oz For more recipes and nutrition education information visit COMMISSARIES.COM/HEALTHY-LIVING SHOP.COMMISSARIES.COM | COMMISSARIES.COM S INCLUDING I THEAPPEA JTE ENDORSEMENT.