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OKLAHOMA EAT S


To view healthy breakfast and snack ideas, access our digital edition at


www.ok-living.coop or download our free app.


Healthy Eating


ealthy eating—there’s nothing novel about it, despite the num- ber of fad diets that would suggest otherwise. In fact, most people are aware of the basics of a wholesome diet. Jane Stanley RD/LD, a registered dietician living in Tulsa, says there are three keys to healthy eating: balance, variety and self-control.


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For most people, a balanced dinner plate consists of three ounces of a protein, a half cup of starch, a half cup of cooked vegetables and a cup of raw vegetables, such as a salad. Based on an individual’s caloric needs, the portions can be increased.


“If you increase your meat, you need to in-


crease everything else too—to keep the plate balanced,” Stanley reminds.


Variety means changing up the proteins,


Toasted Quinoa Serves 4


✓ 2 t olive oil ✓ 2 t white miso paste ✓ 1 cup quinoa, rinsed ✓ 2 cups water ✓ Scallions


To a medium saucepan, add the olive oil, miso paste and quinoa and stir. Cook the quinoa over medium heat for about 5 minutes, stirring frequently, until it’s golden. Add the water. Once the water boils, reduce the heat to low and place a lid on the saucepan. Cook for 15 minutes. Fluff the quinoa with a fork. If desired, stir in some fi nely chopped scallions.


Miso-Glazed


Salmon Serves 4


✓ ¼ cup white miso paste ✓ 2 T low-sodium soy sauce


✓ 2 T olive oil ✓ 2 t sesame oil ✓ 2 T rice vinegar ✓ 2 T honey ✓ 4 4-ounce salmon fi llets ✓ Canola oil ✓ Sesame seeds ✓ Scallions


In a small bowl, mix together the miso paste, soy sauce, olive and sesame oils, vinegar and honey. Place the salmon fi llets in a zip-top bag and pour half of the miso mixture into the bag. Turn the fi llets to


30 OKLAHOMA LIVING


coat both sides. Place the bag in the refrigerator to marinate for 3 to 4 hours. Refrigerate the remaining miso mixture. When the fi sh is done marinating, place an oven rack about 8 inches from the broiler and preheat the broiler. Line a baking tray with foil and coat the foil with a thin layer of canola oil. Place the salmon on the baking pan, top (serv- ing) side down. Broil for 4 minutes; fl ip each fi llet and brush the fi sh with the remaining miso mixture. Continue cooking, about 4 more minutes, depend- ing on the thickness of your fi sh. When done, the fi sh should fl ake when you stick a fork into it. Garnish with toasted sesame seeds and chopped scallions.


Lemon-Avocado Ice Cream Yields 1 quart


✓ 2 avocados ✓ 2½ cups whole milk ✓ 1 cup sugar ✓ 2 lemons


Add the meat of the avocados, milk and sugar to a blender. Zest and juice the lemons into the blender. Puree the mixture until it’s smooth. Chill the mixture in the refrigerator; then freeze in an ice cream maker for about 30 minutes. For a fi rmer ice cream, place it in the freezer for a few hours before serving. OL


Photos by Laura Araujo


starches, vegetables and fruits you consume. If you eat broccoli one day, serve caulifl ower the next—that way you get the benefi ts of the varied nutrients. Finally, self-control—for many the most diffi cult aspect of healthy eat- ing. Stanley recommends that you listen to the body’s hunger signals. Keep a regular pattern for meals and avoid skipping meals, which can lead to overeating later. When you’re in need of a snack, skip the chips and sweets and opt for something fi lling, such as veggies and hummus or Greek yogurt with fruit.


This month’s recipes provide healthy inspiration to bring some variety to your table. Find more healthy breakfast and snack ideas in Oklahoma Living’s digital edition at www.ok-living.coop.


- Laura Araujo


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