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Every culture around the world has their own version of beans and rice. These foods are commonly found, easy to prepare, and provide a lot of nutrients. This week we're sharing a variety of recipes featuring beans and rice from around the world and how you can create 75% plate meals with them.
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Make it a Full Plate Meal: Serve this Asian inspired stir fry over brown rice and end the meal with sliced kiwi.
75%water-fiber – foods edamame, broccoli, zucchini, snap peas, ginger, brown rice, kiwi
25% – foods sauce
Recipe Note: Don’t have time to make the sauce from scratch? Use your favorite store-bought variety.
Make it a Full Plate Meal: Since the entire bowl is composed of fiber foods, you can choose your own 25% food here – grilled fish or tofu would work well with this recipe.
75% water-fiber foods – brown rice, plantains, red onion, jalapeño, black beans, red bell pepper, avocado, cilantro.
25% foods – olive oil, chicken/tofu
Make it a Full Plate Meal: This soup is made mostly from fiber-rich ingredients. Since they all fall in the 75% plate category, you can choose a 25% food such as whole grain Naan bread to go along with the meal.
75% water-fiber foods – lentils, onion, garlic, tomatoes, parsley, brown rice
25% foods – whole grain Naan bread
Recipe Note: If you’re trying to balance blood sugar levels, opt for this Persian Shirazi Salad instead of the Naan bread.
Make it a Full Plate Meal: Serve these flavorful red beans and rice with a Canjun Chopped Salad and pick your own 25% item.
75% water-fiber foods – onion, green pepper, celery, garlic, red beans, fire roasted tomatoes, brown rice, salad veggies
25% foods – dressing, 25% item of choice
Make it a Full Plate Meal: Once again, this is a meal made up of 100% water-fiber ingredients. You can pick your own 25% food item, whether that's chips, chicken or tofu.
75% water-fiber foods – avocado, brown rice, pinto beans, corn, romaine lettuce, salsa, fresh cilantro
25% foods – chips/chicken/tofu
Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains. For a more detailed explanation, watch Lesson 1.
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