1 large zucchini (sliced)
Corn (about 1 cup)
Chickpeas (rinsed and drained, 1 can)
3 cloves garlic
Marinara sauce (about 1/2 cup)
spices: rosemary, chili, pepper, sea salt (a pinch)
Veggie crumble meat (or your choice of protein)
1. Cook brown rice according to package/bag
2. In large pot, cook ingredients on low heat, tossed in a tbsp or two of olive oil. Add a little water (about 1/2 cup), seasonings and cover. Stir occasionally and cook until veggies are soft.
3. Add marinara sauce and turn off heat. cover and stir for a minute.
4. In shallow bowl, place 1 serving brown rice and top w/ veggie mixture. Enjoy!
In the October 2012 issue of Cooking Light Magazine there was a great article (as always) on Healthy Living pg 56.
Brian Wansink, PHD is the author of Mindless Eating: why we eat more than we think.
Here are 6 tips for healthy living according to Brian:
1) Slow Down - Because it takes a few minutes for your stomach to relay signals of satiety to your brain, eating too fast means you pile on calories unawares. Slow down and you'll feel your body's signals sooner and eat less. When you sit down for a meal, make an eat-slower pledge.
2) Abandon the Clean Plate Club - In one Wansink study, Parisians were asked how they knew when to stop eating. Their answer: when they felt full. Chicagoans' answer: when everyone else is done eating or when my plate is empty. Think like a Parisian.
3) Be selective about what you put on the table: Plate entrees in the kitchen and then serve lower-calorie veggies and salads family-style at the table. Proximity can make the 20% difference (eating 20% less by not counting calories but still enjoying your food).
4) Think about the color of your dishes - If you're having mashed potatoes, you'll eat 18% more if they're served on a white plate than if they're served on a plate that offers more contrast. The reason is that the higher the contrast, the more aware you are of how big your serving is.
5) Face your food - Never eat directly from a package. Always portion food out into a dish so you must face exactly how much you will eat. We consume 20-30% more when we eat straight from a box or bag. And the bigger the package, the more we consume. If you buy in bulk, repackage snacks into individual containers or zip-top bags.
6) Remember the movie - munchie rule - Moviegoers who ate popcorn from a large bucket at 53% more than those who chose a medium-sized bucket. The takeaway: get in the habit of choosing and serving smaller portions all around. Give people a lot and they will eat a lot. It's just human nature.