Eat, Save, and Be Healthy

Have you noticed the new MyPlate icon?  It replaced the Food Pyramid which we have become accustomed to seeing on food labels and nutrition education materials.  The new plate was released in June of this year and is pictured to the left.   Look for this icon as you continue to read food labels.  The MyPlate icon is divided into four wedges:

• fruits and vegetables (half of the plate),
• grains,
• proteins (meats, poultry, seafood, eggs, beans
  and peas, nuts and seeds).
• A circle icon adds dairy, such as a glass of
  skim milk or yogurt.

Try the following easy to make recipe as you help your family make healthy food choices.

Black Bean and Rice Salad

½ cup chopped onion

½ cup chopped green or red bell pepper

1 cup cooked and cooled brown rice

1 can (15 oz) black beans, drained and rinsed

Dressing:

¼ cup rice vinegar

½ teaspoon dry mustard powder

½ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon pepper

2 Tablespoons vegetable oil

In a mixing bowl, stir together onion, red or green pepper, rice and beans.

In a jar with a tight fitting lid, add vinegar, dry mustard, garlic powder, salt, pepper and vegetable oil.  Shake until dressing is evenly mixed.

Pour dressing over bean mixture and stir to mix evenly.
Chill for at least one hour.
Serve cold as a side dish or with tortilla chips.

Makes 3 cups.  Serving Size: 1 cup

Nutrition
Information:  290 Calories, 11 g. Fat, 10
g. Protein, 38 g. Carbohydrates, 10 g. Dietary Fiber, 830 mg. Sodium..  Excellent source of vitamins C and good source of iron.

Source:  http://www.montana.edu/nep/recipes.htm

Author:  Linnette Goard, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.