The Application of MyPlate in my Diet Plan TJ Vega 10/25/11 2 nd Period

Menu Breakfast Granola and yogurt Orange slices Lunch Black Bean Soup Cornbread Dinner Barbequed Tofu Noodles

Granola 2 bananas, peeled and diced 1 1/4 cups dates, pitted and chopped 1/4 cup packed brown sugar 1/4 cup hot water 1 tablespoon vanilla extract 1 teaspoon ground cinnamon 8 cups quick cooking oats 8 ounces dried mixed fruit 8 ounces blanched slivered almonds Preheat oven to 250 degrees F (120 degrees C). Puree the bananas and dates in a food processor. Add the brown sugar, hot water, vanilla and cinnamon; mix well. Pour mixture into a large mixing bowl, add oatmeal and mix well. Spread onto large baking sheets and bake at 250 degrees F (120 degrees C) for 1 to 1 1/2 hours stirring frequently. Cook longer for crunchier if desired. Once cooled add the dried fruits and nuts, as little or as much as you want, and mix.

Black Bean Soup 1 lb black beans, soaked 8 cups water 1 tablespoon kosher salt 1 cup onion, chopped 1 cup green pepper, chopped 1 cup celery, chopped 1 cup carrots, chopped 8 tablespoons olive oil 6 garlic cloves, peeled 1 1/2 teaspoons cumin (or to taste) 4 teaspoons white vinegar Simmer beans in water until soft. Sauté onion, pepper, celery and carrots in olive oil until the onions turn golden brown. Add garlic, cumin and vinegar. Cook, stirring for 3 minutes. Drain about 1/2 cup water from beans and add it to the sauté. Cook over low heat for 30 minutes. Combine vegetables with beans. Cook for another 30 minutes, adding more water if necessary.

Corn Bread 2 1/4 cups cornbread mix (recommend: Krusteaz Home-Style Cornbread Mix) 2 eggs 1/2 cup reduce fat milk 1/2 cup sugar 3/4 cup creamed corn (recommend: Del Monte) Preheat oven to 400 degrees F. Line a 12-cup cupcake pan with 2-inch baking cups Add all ingredients to a stand mixer starting with the dry cornbread. Start mixing on the slowest speed until the mixture reaches a semi-liquid consistency about 3 to 5 minutes. Increase mixing speed to medium and continue mixing until the mixture reaches a uniform liquid consistency (note: some corn kernels will remain visible). The "pancake batter" cornbread mixture is now ready for baking. Fill baking cups 2/3 full. Bake for 25 minutes in a preheated oven or until outer edge of muffin is golden brown. The muffins can be baked a couple of minutes longer to increase the golden brown color to cover the entire top of the muffin.

Noodles 1 rounded tablespoon sweet-hot mustard 1/4 cup tamari, dark, sweet soy sauce, eyeball the amount 1/2 cup vegetable stock, or about half of one 14 ounce container 2 teaspoons toasted sesame oil, from Asian foods aisle, a serious drizzle 2 tablespoons vegetable oil, 2 turns of the pan 1/2 to 1 teaspoon crushed red pepper flakes Salt and black pepper 1 carrot, cut into matchsticks 1 package (16 ounces) fresh linguini 12 to 16 shiitake mushrooms, thinly sliced 3 inches fresh ginger root, finely chopped or grated 1 red bell pepper, seeded and sliced 5 scallions, thinly sliced on an angle 2 cups fresh bean spouts, 4 handfuls 3 tablespoons toasted sesame seeds or black sesame seeds, for garnish Put a large pot of water on to boil for pasta. Place sweet hot mustard in a bowl. Whisk in Tamari sauce. Add stock and sesame oil to the broth and soy. Set aside. Slice the pork chop very thinly against the grain. When water for pasta boils, heat a large nonstick skillet over medium high to high heat. To the skillet, add 2 tablespoons vegetable oil, 2 turns of the pan in a slow stream. Add crushed pepper flakes to the oil, then the thinly sliced pork. Season pork with salt and pepper. Cook pork 2 minutes to caramelize the meat, then turn and stir-fry. Add salt to pasta water, then carrots. Blanch carrots for a minute, then remove with a slotted spoon. Add fresh linguini to boiling water. Transfer carrots to pork stir-fry. Add mushrooms, ginger, red bell pepper, scallions and bean sprouts. Toss and stir-fry veggies with pork for 2 minutes. Cook pasta to al dente. Drain and add to the pork and veggies. Pour Tamari and broth mixture over the noodles and pork. Toss and allow the noodles to completely soak up the liquids, a minute or so. Remove from heat. Serve large bowls of noodles, pork and veggies with a garnish of toasted sesame seeds or black sesame seeds.

Barbequed Tofu Timer Name: 25 Characters Max Enter Time: Start You can create up to five timers 2 tablespoons olive oil 4 cloves fresh chopped garlic 1/2 red onion, chopped 1/2 white onion, chopped 1/2 bell pepper, chopped 1 celery stick, chopped Salt Pinch curry 2 packages medium firm tofu, diced Barbeque sauce Preheat grill to medium. Heat up a pan over the grill and add olive oil. In pan, combine the garlic, onions, bell pepper and celery. Add salt and a pinch of curry. Add tofu to the saucepan and cook for 12 minutes. Add barbecue sauce to tofu, cover the grill and let the tofu simmer for 15 minutes. Serve immediately.

MyPlate Evaluation of my Diet