I’m sure you’ve heard the recommendations that a healthy diet should include lots of vegetables, fruits, whole grains and not so much refined food such a white flour, desserts, red meat, etc. A book written several years ago by Harvard nutritionists Walter C. Willett and Meir J. Stampfer, Eat, Drink, and Be Healthy (Simon & Schuster, August 2001), describes this nutritional approach, which is based on decades of research. The nutritional guidelines are easily summarized in their food pyramid. Basically, this “nutrition lifestyle” (don’t call it a diet), recommends sharply restricting red meat, potatoes and refined grain products such as white bread; limiting dairy products to one or two servings a day; replacing unhealthy saturated fat with healthier unsaturated vegetable oils; and emphasizing whole grains, fruits and vegetables.

Notice that the bottom layer of the pyramid lists exercise and weight control. Although this is not actually nutritional, it stresses that your lifestyle should be based on a strong foundation of exercise. Also, near the bottom of the pyramid are whole grains and plant oils, which means that a significant proportion of your calories should come from these foods. As you move up the pyramid you should eat decreasing amounts of the listed food categories—fruits and vegetables, nuts and legumes, fish and poultry, not too much dairy products, until you get to the top. The foods listed at the top are ones to avoid most of the time—the whites (rice, bread, potatoes, pasta) and red meat and butter.

Given that your lifestyle should include a lot of whole grains, I offer a recipe for brown rice pilaf. Try replacing white rice or potatoes with this dish.

[stextbox id=”black” caption=”Perfect Brown Rice”]In a 1-quart sauce pan add 1 teaspoon of olive oil (optional), 3/4 cup of brown rice (I usually use basmati), and one can of chicken stock. Heat over high heat until the broth comes to a rolling boil. Cover and reduce the heat to low; cook for 45 minutes.[/stextbox]

Brown Rice Pilaf

Ingredients

The mirepoix, garlic and spices

¾   cup brown rice
1    can chicken broth
⅓   cup onion, chopped
⅓   cup celery, chopped
⅓   cup sweet peppers, chopped
2    cloves garlic, minced
1    tablespoon olive oil
1    teaspoon cumin
½   teaspoon coriander
1    teaspoon dried basil
freshly ground black pepper to taste

Instructions

Sauté the onion, celery and peppers for 2-3 minutes until they are soft.  Add the minced garlic and saute another minute.  Stir in the rice and add the chicken broth and spices.  Bring to a rolling boil.  Reduce heat to low and simmer with the lid on for 45 minutes.

[stextbox id=”info” caption=”Try it with quinoa”]

Quinoa Pilaf

Substitute quinoa for brown rice and keep the rest of the recipe the same. Quinoa only needs to cook about 15-20 minutes.

Quinoa, (pronounced KEEN-wah) is an ancient grain that is indigenous to the Andes region of South America.  It contains more protein than any other grain and is a good source of fiber.  It can be cooked like rice and expands to about four times its original volume.  

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