Nutritional literacy with Chef Wendell

By Wendell Fowler

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Keep a variety of fresh, seasonal vegetables & fruit on hand for convenience. Add frozen / fresh blueberries, strawberries, cranberries or blackberries to your cereal. Eat a high-fiber, whole grain cereal for breakfast. Chose a cereal with at least 6 grams of fiber per serving. Ditch Kellogg’s and Quaker oats. Try Steele-cut oatmeal with some berries stirred in. Cook it in apple cider. [ad#single-post] Sprinkle ground flax seeds or wheat germ on everything; Colon pow! Stuff your favorite omelet with low-fat shredded soy or regular cheese, tomatoes, and spinach (cook & drain spinach first). Avoid white flour completely. Avoid processed sugar. Dose down on cheese. Chose whole grain, high fiber breads. Chose bread with at least three grams of fiber per serving. Read labels: If you see the word “enriched” in the ingredient list, run away quickly. Instead seek words like “whole grain,” “stone ground,” “whole ground,” “whole wheat flour,” “whole oat flour” and “whole rye flour.” Have a 6-ounce serving of 100 percent fruit juice each day. This counts as one serving of fruit. Keep a 6-ounce cans of low-sodium vegetable juice handy for a quick serving of vegetables. Snack on baby carrots, celery, cucumbers, radishes and humus dip instead of nasty ranch dressing. Eat low-sodium bean or lentil soup for lunch. It’s quick, convenient, and it counts as a serving of beans and/or vegetables. Regularly use canned, dried or jarred beans. Rinse well until water runs clear and sprinkle them on salad to add protein and fiber to your meal. Use whole-grain pasta instead of white pasta. Add ground flax seed and no one will know. Make homemade pizza crust with whole-grain flour. Wheat germ can be added. On your next homemade pizza, substitute shredded carrots for a third to half of the cheese; an excellent way to squeeze in another vegetable serving! For a salad, steam several cups of frozen or fresh vegetables (cauliflower, carrots, broccoli, asparagus, Brussels sprouts), until tender and crisp. Add 1/4 cup of low-fat salad Italian dressing. Mix well and refrigerate until chilled. Perk up the nutritional value of your family’s favorite main dish casserole by adding one cup of frozen mixed vegetables. Try to use a for the veggie blend that include cauliflower, broccoli and carrots. Stuff your favorite potato with healthy toppings such as salsa, enchilada sauce, peppers, green onions, plain yogurt, blanched broccoli or low-fat cheese. Try a sweet potato instead of a white potato for more nutrition. Get acquainted with green, leafy vegetables. Try adding a few leaves of kale, chard, cilantro, mustard, collard or dandelion greens, watercress or any other green leafy food to your regular salad. Purslane will be the next super food. Try to have three-quarters of your plate covered by vegetables, fruit, whole grains and beans. Focus on variety. The more color you eat, the better. Try to eat all colors of plant foods including green, red, yellow, orange, purple and white foods. Think red peppers, cranberries, cherries, beets and strawberries; squash and lemons; carrots, oranges and sweet potatoes; blueberries, purple cabbage, and eggplant; and cauliflower, garlic and onions. The more color and variety, the better.

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