Interesting Article about Fruit + A new favorite breakfast
I read an interesting article today from the University of Michigan Health System. They devised a “healing foods pyramid” which is shown below. I’ve mentioned before that researchers are now saying its better to eat 7-10 servings of fruits and vegetables per day, and as this article mentioned the more fruits and vegetables you eat the more significant the reduction of chronic disease.
One thing I thought was interesting about the article is that it talked a lot about phytochemicals. I know we hear about phytochemicals. Those are naturally occurring plant chemicals. Phytochemicals are not yet classified as nutrients, but their role in nutrition is still unfolding.
In the human body, some phytochemicals act as antioxidants, some protect and regenerate essential nutrients, while others work to deactivate cancer-causing substances in your body.
There are THOUSANDS of phytochemicals which have been identified in the plant foods we eat. One serving of fruit or vegetables may contain 100 different phytochemicals!
Newer food Pyramid
Notice how the bottom of the pyramid is water, followed by fruits and veggies, legumes, whole grains, etc… It kind of gives you a better reason to feed your body something that actually can heal itself vs. processed foods that are dead and yucky, or at least that’s how I am looking at it!
On another note, I tried something this morning for breakfast and I loved it! Are you a fan of cottage cheese? I’m not. I’ve tried it before, can’t eat it plain, but thought, what if I add them to my scrambled eggs? I bought Fiber One brand cottage cheese which is only 80 calories and 5 grams of fiber per half cup.
Yum!
In a skillet, I chopped up 1 Trader Joe’s chicken sausage that’s only 100 calories, then in a separate bowl I whisked 1 egg + 2 egg whites and added the 1/2 cup cottage cheese to that. After the chicken sausage was browned, I added the egg/cottage cheese mixture and just cooked until the eggs were cooked. It was creamy, melty, it bulked up the eggs a lot and I loved it!
So good!
And, I had a banana on the side, and don’t worry I had LOTS of fruits and veggies for dinner:
Super deluxe dinner!
I had mixed greens, romaine lettuce, celery, carrots, strawberries, grapes, sugar snap peas, green peas, jicama, homemade croutons, and a few soy nuts sprinkled on top. It took me forever to eat this huge salad, but it was SO good! Oh yeah, and I had a few ounces of grilled chicken in there too!
So, what do you like to make with cottage cheese? Do you like it plain, drizzled with honey, salt and pepper only? I need some more ideas to finish this container!
I’m not a fan of cottage cheese, but I’ve never thought of mixing it with scrambled eggs – way to get your protein, Jenn! Could you taste the CC or feel the texture?
-Shelley, I couldn’t feel the texture and it gave the eggs a great cheesy flavor – rich and creamy!
Unfortunately, for you I like my cottage cheese plain! But, I will have to try it in scrambled eggs!
Another trick – puree it until smooth in a food processor or blender, and then add seasonings for an instant veggie/chip dip! Like dill, garlic powder, salt, pepper….tastes like ranch dressing!
Oh…and a great giveaway over at my site!
Here’s my latest cottage cheese love. Mix it together and use it as a dip for veggies or crackers.
1/3 cup low fat cottage cheese
1/3 avocado (~1.5 oz.)
1/4 cup chopped scallions
1/4 cup chopped cilantro
Sometimes I take out the scallions and put in a (very) small clove of minced garlic.
I like to mix cottage cheese with chopped up tomato and Tony’s Creole Seasoning!
I love cottage cheese! Plain!!! Bring it over! : )