My Food: One-plate Lunch


Most Americans Still Aren’t Eating Enough Whole Grains

Cara Murez wrote . . . . . . . . .

Americans are eating more whole grains than ever before — but it’s still not enough.

Moreover, not everyone agrees on what whole grains actually are, according to a new study that found competing definitions.

The increase in whole grain intake over the past two decades is either 39.5% or 61.5%, according to researchers from the Tufts University Friedman School of Nutrition Science and Policy in Boston.

But by any definition, Americans are not getting the recommended amount of at least 3 ounces daily.

Researchers studied overlapping definitions from the Dietary Guidelines for Americans, the U.S. Food and Drug Administration, the American Heart Association, the American Association of Cereal Chemists International and the Whole Grains Council. They noted a need to standardize how consumers, researchers and policymakers talk about whole grain foods.

Using these varying definitions, the research team analyzed the dietary intakes of more than 39,700 adults who participated in the National Health and Nutrition Examination Survey (NHANES) between 2003 and 2018.

“We found that each definition captured very different types of grain- or flour-containing foods as whole grain foods, resulting in differences in the average consumption of whole grain foods and the associated trends,” study lead author Mengxi Du said in a Tufts news release. She is a PhD candidate in nutrition epidemiology and data science.

Whole grain bread consumption increased under all definitions. The FDA’s definition for whole grains was the strictest. The industry-led Whole Grains Council’s definition was most lenient. The latter may also be least healthy based on a prior study.

Whole grains are important because they are naturally high in fiber. A diet rich in these foods is associated with a reduced risk for various health problems.

The researchers in this study also analyzed different population subgroups for whole grain intake. They found that white people had a higher intake of whole grain foods compared with other racial/ethnical groups under all definitions, except for that of the American Heart Association. Hispanic people consumed more whole grains under the heart association definition, which include foods such as corn-based tortillas.

“We can’t say which is the best definition yet as we need to assess the nutrient profiles of each and how these different definitions are associated with health outcomes. Our findings, however, underscore the imperative need for a consensus on whole grain food definition,” said Fang Fang Zhang, study co-author and interim chair of the school’s division of nutrition epidemiology and data science.

“A consistent definition across agencies is essential to further promoting whole grain food consumption in the U.S. population,” she said in the release.

The study was published in the American Journal of Clinical Nutrition.

Source: HealthDay





Spareribs in Champagne Sauce


400 g spareribs
2 tsp chopped shallot
1 tbsp cornstarch
mint leaves to garnish


1-1/2 tbsp light soy sauce
1/2 tbsp Worcestershire sauce
2 tbsp Champagne
1 tsp sugar
dash sesame oil and ground white pepper


2 tbsp each water, sugar and Champagne
1 tbsp Worcestershire sauce
1/8 tsp salt


  1. Chop spareribs into 5-cm sections, mix with marinade and set aside for 2 hour.
  2. Heat half wok of oil. Coat spareribs with cornstarch. Lower into medium hot oil, deep-fry until golden in colour and cooked through, remove and drain.
  3. Heat 1 tablespoon oil in the wok, sauté chopped shallot. Add sauce and bring to a boil. Return spareribs to the sauce and stir-fry until sauce thickens.
  4. Add Champagne and stir-fry until the sauce is absorbed. Remove to the serving plate and garnish with mint leaves before serving.

Source: Towngas Millennium Cookbook

Today’s Comic




New Fruit Cakes of Quil Fé Bon Japan

Tiramisu with strawberry and condensed milk cream

Le Lectier pear tart

Apple and strawberry tart with chocolade-flavoured custard

White strawberry tart

Caper Relish Lightens Weeknight-friendly Sausage and Lentils

Christopher Kimball wrote . . . . . . . . .

Braised sausages and lentils are classic French comfort food, and by streamlining the recipe, we bring it out of the countryside and squarely into the weeknight rotation.

Many traditional recipes make a fuss out of an otherwise simple meal, often boiling the lentils and sausages separately, then assembling them together for a final bake. Instead, in this recipe from our book “Cook What You Have,” which draws on pantry staples to assemble easy, weeknight meals, we buck tradition and use one skillet, start to finish.

We use Italian sausages because they come already seasoned with spices, and you can decide on hot or sweet depending on your heat tolerance. After browning them, we take advantage of the flavorful fond in the pan to infuse lentils with flavor.

Dark-green French lentils du Puy take a bit more time to soften compared to other varieties of lentils, but they’re worth a few extra minutes of simmering since they hold their shape beautifully when fully cooked. Even then, the meal only requires about 20 minutes of active work.

A quick relish of capers, parsley and lemon zest and juice adds a welcome pop of tangy, herbal and citrusy flavor. A small amount does wonders to balance the rich sausage and earthy lentils.

Braised Sausages and Lentils with Parsley-Caper Relish

Servings: 4

4 tablespoons extra-virgin olive oil, divided
1 pound sweet OR hot Italian sausages
2 medium carrots, peeled and chopped
1 small red OR yellow onion, chopped
Kosher salt and ground black pepper
4 medium garlic cloves, minced
1 cup lentils du Puy, rinsed and drained
1 teaspoon grated lemon zest, plus 1 tablespoon lemon juice
2 cups lightly packed fresh flat-leaf parsley, finely chopped
1 tablespoon drained capers, chopped

In a 12-inch skillet over medium-high, heat 1 tablespoon oil until shimmering. Add the sausages and cook, turning occasionally, until browned on all sides, 4 to 6 minutes. Transfer to a plate.

To the fat in the skillet, add the carrots, onion, and ½ teaspoon each salt and pepper. Reduce to medium and cook, stirring occasionally, until the vegetables begin to soften, 5 to 7 minutes. Stir in the garlic, lentils and 2 cups water, then bring to a simmer over medium-high. Cover, reduce to medium-low and simmer, stirring occasionally, for 20 minutes (the lentils will be only partially cooked).

Place the sausages on the lentils, re-cover and cook until the lentils are tender and the sausages reach 160°F, 23 to 25 minutes.

Meanwhile, in a small bowl, whisk together the lemon zest and juice and the remaining 3 tablespoons oil. Stir in the parsley and capers; set aside until ready to serve.

When the lentils and sausages are done, remove the pan from the heat. Transfer the sausages to a cutting board and cut them on the diagonal into pieces of the desired size. Taste the lentils and season with salt and pepper, then transfer to a serving dish. Place the sausages on top. Serve with the parsley-caper relish on the side.

Source: AP