Were you taught to eat "according to the pyramid" when you were growing up?
I certainly was. That meant the largest portion of my diet - the pyramid base - consisted mainly of gluten-filled wheat products!
Discovering I could no longer tolerate gluten, the wheat-laden bottom of the pyramid crumbled. The USDA's plan didn’t fit. I eventually found my way to the gluten free whole grains as the solution.
The USDA’s new Food Plate is a welcome change. As you can see, grains are just a portion of the plate, not the whole bottom of the pyramid!
Let's have a look at this new Food Plate...
I love how veggies and grains are near-equals now.
Also, even though the USDA still tops its list of grains with “whole wheat flour”, there are, as I mentioned above, other grains we can enjoy in our gluten free diet!
Have a look at this list: amaranth, quinoa, millet, buckwheat, sorghum, and teff. These whole grains are all gluten free and also all high in protein, getting us into the purple triangle!
And... If you're vegan these high-protein whole grains make it possible to even have a vegan Food Plate that looks like this!
“Buckwheat Rice Patties, Sweet Potato-Chickpea Hummus, Green Salad, & Strawberries”
Now, notice the dairy "satellite". It's easy to “detach” if you’re dairy free like me. It's there because it's not so critical. Why? Well... that brings us to the answer to our trivia question in Tuesday's post:
What is the #1 non-dairy source of calcium that can also fill the "veggies" section of your Food Plate?
Our answer is "collard greens!"
The nutrients that come from dairy products can be found in calcium-rich foods like dark leafy greens like collards and kale, as well as cruciferous veggies like broccoli (more on this below).
As for fruits and veggies, the left-hand side of the Food Plate, you may already be eating plenty of them.
Just remember to “eat the rainbow”... Incorporate those bright colored fruits and veggies into your diet each day for nutrient dense and tasty fare!
Speaking of "rainbow plates", I love my friend Janet Nezon’s site, The Rainbow Plate, for inspiration!
When choosing your veggies, you can eat all kinds. If you’re dairy free we now know to remember the dark leafy ones. They'll take care of the calcium you need!
In fact, consider this idea. It's my favorite summertime snack-of-the-moment... Collard Chips!
I can’t get enough of these crispy chips! Season them up any way you like and you'll discover plenty of variety!
Here are a few other recipes for some tasty fruit & vegetable inspiration:
Trust me, there’s a fruit in this last one!
Avocado: Fruit or Vegetable?
You see, even though the USDA lists avocados in the “Vegetable” group, an avocado is a fruit.
Remember, I'm a scientist. The avocado (Persea americana), falls into a category of non-botanical berries called “drupes”. That means inside the fruit is a seed with a hard outer covering (think peaches and plums).
The avocado does have a hard seed. It just lacks the hard outer seed covering.
Think of how easy it is to tap your knife into an avocado seed to remove it.
Don’t try this with a peach seed!
This is why the avocado is technically considered “drupe-like” instead of a drupe. Nevertheless, it is a fruit.
That's the science of it all anyway. Here’s the health part...
Avocados, whether called a fruit or a vegetable, are full of anti-inflammatory compounds, phytonutrients, and heart healthy oleic acid. They are also rich in fiber, potassium and vitamins B, E, and K.
Use this healthy fruit often. It's super versatile! Just check out these delish gluten free avocado recipes that incorporate my favorite fruit into your diet!
~g~
I'm Giving YOU a Present for MY One-year Blogaversary!
The One-year "blogaversary" of GlutenFreeGigi.com is coming-up on July 21!
To celebrate I'm doing something I've never seen done on another blog...
I'm mailing everyone who signs-up a special thank you recipe card in the U.S. MAIL.
I'm also giving everyone who registers at least one chance to win one of three $50 gift cards!
Why "at least one" chance? If you tell your friends and they sign-up you'll get more chances to win!
Don’t miss it!
I've made the sign-up process fast and simple. You may rest assured I'll keep your information private.
Start celebrating my one-year blogaversary with me here!
Of course, Sunday, we'll be relaxing for Sipping Sunday. I'll have a very obscure tea for you to discover with me. I'll also have a new list of four teas for another "Reader's Choice" selection!
Always look for more gluten free, dairy free, nut free, and soy free dishes on GlutenFreeGigi.com! I’ve got new vegan and raw recipes coming soon so look for those too!
xo,
Gluten Free Gigi
Don’t take my word for it... Check my sources:
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