A Healthy Alternative to The USDA Food Pyramid: PCRM Power Plate

The Physician's Committee for Responsible Medicine has come up with a healthy alternative to the USDA's Food Pyramid.

The main reason it's helpful is that it is shaped in a plate which is helpful, since we don't eat in pyramids, we eat on plates. The plate then consists of four equal parts, legumes, vegetables, fruits, and grains. The PCRM claims, that these four food groups provide all the nutrition you need. There is no need for animal-derived products in their diet, and they claim you're better off without them. However, PCRM warns, "Be sure to include a reliable source of vitamin B12, such as any common multiple vitamin or fortified foods"

So, why should you fill your plate with a variety of whole grains, legumes, and plenty of colorful vegetables and fruits for a powerfully healthy diet?

One reason is fiber. Power Plate foods are high in fiber, which keeps things movingin your digestive system. It also can help lower cholesterol, promote weight loss, and keep your blood sugar normal. High-fiber champions include beans, peas, fresh fruit, whole grains, and vegetables. Another reason is for the calcium.Everyone knows calcium is important for building and keeping strong bones. Ample calcium is in “greens and beans” and foods that are often fortified with calcium, such as breakfast cereal, soymilk, tofu, and orange juice. Aim for 600 milligrams. There will be many people who don't think this is a healthy alternative to the USDA pyramid. But it's true that you get a lot of iron from these foods, and that iron helps red blood cellscarry oxygen from the lungs to the tissues. Iron in meat has been linked to insulin resistance and diabetes. Who wants that? Good Power Plate plant sources of iron include lentils, beans, spinach, tofu, raisins, and fortified cereal.

Some Great Recipes from PCRM:

Easy Banana Muffins

Makes 18 muffins

2 cups whole-wheat flour
2 cups oat bran
4 teaspoons baking powder
1/2 cup raisins (optional)
2 cups mashed ripe bananas (3â€“4 bananas)
1/2 cup unsweetened apple juice

Preheat oven to 350°F.

Sift flour, oat bran, and baking powder together. Add raisins, if using. Add banana and apple juice and stir until just mixed. Spoon the batter into 18 non-stick muffin cups and bake for 30 minutes, or until lightly browned.

Per muffin

Calories: 97
Fat: 1.1 g
Saturated Fat: 0.2 g
Calories from Fat: 10%
Cholesterol: 0 mg
Protein: 3.9 g
Carbohydrates: 23.4 g
Sugar: 4 g
Fiber: 3.9 g
Sodium: 110 mg
Calcium: 72 mg
Iron: 1.3 mg
Vitamin C: 2.2 mg
Beta Carotene: 7 mcg
Vitamin E: 0.2 mg

Peach Smoothie

Makes 3 to 4 1-cup servings

This smoothie is reminiscent of fresh peach ice cream. You can freeze your own peaches when they are in season or purchase frozen peaches at your supermarket.

2 fresh peaches, sliced and frozen
1 - 2 cup fortified vanilla soy- or rice milk
2 tablespoons apple juice concentrate

Combine all ingredients in a blender and process until smooth, 2 to 3 minutes. Serve immediately.

Per 1-cup serving

Calories: 97
Fat: 1.5 g
Saturated Fat: 0.2 g
Calories from Fat: 14.3%
Cholesterol: 0 mg
Protein: 3.6 g
Carbohydrates: 18.4 g
Sugar: 12.6 g
Fiber: 1.9 g
Sodium: 50 mg
Calcium: 106 mg
Iron: 1.1 mg
Vitamin C: 4.8 mg
Beta Carotene: 107 mcg
Vitamin E: 1.6 mg

Navy Bean Soup

Makes about 2 quarts (8 1-cup servings)

Serve this hearty soup with Roasted Broccoli and Quick and Easy Brown Bread.

2 cups dry navy beans or other small white beans
1 water
1 onion, chopped
2 garlic cloves, pressed or minced
1 large carrot, sliced
3 celery stalks, sliced
1 large potato, scrubbed and diced
1 large yam, peeled and diced
2 bay leaves
1/4 cup chopped fresh parsley
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
1/4 teaspoon liquid smoke (optional)
1 1/2 teaspoons salt, or to taste

Rinse beans, then soak in 4 cups of water for 6 to 8 hours or overnight.

Pour off soaking water, rinse beans, and place in a pot with 6 cups of fresh water. Add onion, garlic, carrot, celery, potato, yam, and bay leaves. Bring to a simmer and cook, loosely covered, until beans are tender, about 1 1/2 hours.

Remove bay leaves and transfer about 3 cups of the soup to a blender. Add parsley, thyme, black pepper, and liquid smoke, if using. Starting on low speed and holding lid on tightly, blend until completely smooth, about 1 minute. Transfer to a bowl and repeat with remaining soup. Return blended soup to pot, add salt to taste, and heat until steamy.

Per 1-cup serving

Calories: 229
Fat: 0.9 g
Saturated Fat: 0.1 g
Calories from Fat: 3.5%
Cholesterol: 0 mg
Protein: 11.3 g
Carbohydrates: 45.6 g
Sugar: 3.3 g
Fiber: 14.8 g
Sodium: 469 mg
Calcium: 113 mg
Iron: 4 mg
Vitamin C: 13.6 mg
Beta Carotene: 2910 mcg
Vitamin E: 0.4 mg

Winter Vegetable Medley

Makes 3 1-cup servings

The nutritious combination of broccoli, cauliflower, and carrots is colorful and delicious.

1 cup broccoli florets
1 cup cauliflower florets
1 cup thinly sliced carrots
1 tablespoon lemon juice
1 tablespoon Sesame Salt

Steam vegetables over boiling water until just tender, about 5 minutes. Sprinkle with lemon juice and Sesame Salt.

Per 1-cup serving

Calories: 47
Fat: 1.8 g
Saturated Fat: 0.3 g
Calories from Fat: 34.8%
Cholesterol: 0 mg
Protein: 2 g
Carbohydrates: 7.1 g
Sugar: 2.3 g
Fiber: 3.1 g
Sodium: 87 mg
Calcium: 56 mg
Iron: 0.8 mg
Vitamin C: 32 mg
Beta Carotene: 3338 mcg
Vitamin E: 0.9 mg

Easy Veggie Fajitas

Makes 6 servings

1/4 cup Vegetable Broth or water
1 onion, sliced into strips
1 teaspoon ground cumin
3 bell peppers (red, yellow, green, or a combination), seeded and sliced into strips
2 15-ounce cans black beans, drained and rinsed
6 whole-wheat tortillas
1 cup salsa

Heat broth or water in a non-stick skillet. Add onion and cook until translucent. Add cumin and bell peppers. Cook over medium heat until peppers are tender.

Heat beans in microwave for 1 minute.

Place tortilla in a large skillet over medium-low heat. Add 1/2 cup of heated black beans and 1/2 cup of the onion and pepper mixture. Fold tortilla in half, over the beans and vegetables, and cook for 3 minutes. Remove from heat and garnish with salsa. Repeat this procedure with the remaining 5 tortillas.

Per serving (1/6 of recipe)

Calories: 257
Fat: 2 g
Saturated Fat: 0.4 g
Calories from Fat: 7%
Cholesterol: 0 mg
Protein: 12.9 g
Carbohydrates: 50.3 g
Sugar: 8 g
Fiber: 10.5 g
Sodium: 408 mg
Calcium: 101 mg
Iron: 4.2 mg
Vitamin C: 83.4 mg
Beta Carotene: 681 mcg
Vitamin E: 1.3 mg

Italian Pasta Marinara

Makes 4 to 6 servings

1 onion, finely chopped
1/2 pound mushrooms, cleaned and finely chopped
1 - 2 teaspoon crushed garlic
1/2 cup water
1 15-ounce can chopped tomatoes
1 8-ounce can tomato sauce
1 15- or 16-ounce can crushed tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
2 tablespoons dried parsley
8 - 16 ounces dry spaghetti noodles

Sauté onion, mushrooms, and garlic in water for 10 minutes. Add remaining ingredients except spaghetti. Simmer over low heat 1 hour until sauce thickens. Do not cover.

About 15 minutes before serving, cook spaghetti noodles according to package directions.

Serve the sauce over the noodles.

Per serving (1/4 of recipe)