Guest guest Posted August 4, 2003 Report Share Posted August 4, 2003 Hi Cronies, I've found some grain derivatives to be invaluable for obtaining optimal nutrition at 1400Kcal/day. These chiefly include rice bran, soy protein (in various forms), oat bran, and wheat germ. For example, here is a typical grain-centered breakfast that I frequently use: J's Porridge 1/3 C Oat Bran 1/3 C Wheat Germ 1/3 C dry nonfat milk (instant, with Vit. A) 1 TBSP dry sunflower seeds 1/3 C Berries (blue or chopped straw) add Splenda, cinnamon, vanilla extract to taste Add water to 2 cup line in a microwaveable bowl, and cook for 2.5 minutes (STIRRING TWICE! or it makes a mess) This usually this satisfying until mid-afternoon. Also, without water, it can be put into baggies for transportable single lunch portions (given that you have a microwave and water at work or wherever). Single servings, minus berries, can be prepared several days in advance, with minimal effort. An average cantaloupe slice is a good nutritional compliment (for only 70 calories), as the porridge is weak in A and C. The micronutrient proportions outstrip the daily calorie proportions in most categories, at least at my calorie level. I also find rice bran to be useful to add to the " CRON shake " (and other random recipes). Nutritional Info: Kcal: 314 Protein: 20.3 g Total Fat: 7.4 Sat Fat: 1.16 g Mono Fat: 1.28 Poly Fat: 4.24 Carbo: 45 g Fiber: 8.4 g Cholest: 4 mg (mg, mcg, g's, %RDA) Calcium: 319, 27% Copper: .44, 22% Iron: 3.44, 34% Magnesium 158, 45% Manganese: 5.49, 183% A: 586, 12% B6: .616, 31% B12: .918, 46% C: 2.66, 5% E: 3.29, 33% Thiam: .99 66% Folac: 1.28, 64% Ribof: .63, 37% Niacin: 3.15, 17% Pantoth: 2.097, 42% Phosphor: 640, 53% Potass: 827, 41% Selen: 42, 60% Sodium: 131, 26% Zinc: 5.92, 40% R. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2003 Report Share Posted August 4, 2003 Thanks, . I agree, brans appear to be a good way to incorporate grains. Soy, BTW, is a legume, not a grain. >From: " C.B. Rinaldo " <jcrina0@...> >Reply- >< > >Subject: [ ] More thoughts on Grains >Date: Mon, 4 Aug 2003 11:18:16 -0400 > >Hi Cronies, > I've found some grain derivatives to be invaluable for obtaining >optimal >nutrition at 1400Kcal/day. These chiefly include rice bran, soy protein >(in >various forms), oat bran, and wheat germ. For example, here is a typical >grain-centered breakfast that I frequently use: > >J's Porridge >1/3 C Oat Bran >1/3 C Wheat Germ >1/3 C dry nonfat milk (instant, with Vit. A) >1 TBSP dry sunflower seeds >1/3 C Berries (blue or chopped straw) > >add Splenda, cinnamon, vanilla extract to taste >Add water to 2 cup line in a microwaveable bowl, and cook for 2.5 minutes >(STIRRING TWICE! or it makes a mess) > >This usually this satisfying until mid-afternoon. Also, without water, it >can be put into baggies for transportable single lunch portions (given that >you have a microwave and water at work or wherever). Single servings, >minus >berries, can be prepared several days in advance, with minimal effort. An >average cantaloupe slice is a good nutritional compliment (for only 70 >calories), as the porridge is weak in A and C. The micronutrient >proportions outstrip the daily calorie proportions in most categories, at >least at my calorie level. > >I also find rice bran to be useful to add to the " CRON shake " (and other >random recipes). > >Nutritional Info: >Kcal: 314 >Protein: 20.3 g >Total Fat: 7.4 >Sat Fat: 1.16 g >Mono Fat: 1.28 >Poly Fat: 4.24 > >Carbo: 45 g >Fiber: 8.4 g >Cholest: 4 mg >(mg, mcg, g's, %RDA) >Calcium: 319, 27% >Copper: .44, 22% >Iron: 3.44, 34% >Magnesium 158, 45% >Manganese: 5.49, 183% >A: 586, 12% >B6: .616, 31% >B12: .918, 46% >C: 2.66, 5% >E: 3.29, 33% >Thiam: .99 66% >Folac: 1.28, 64% >Ribof: .63, 37% >Niacin: 3.15, 17% >Pantoth: 2.097, 42% >Phosphor: 640, 53% >Potass: 827, 41% >Selen: 42, 60% >Sodium: 131, 26% >Zinc: 5.92, 40% > > R. > > _________________________________________________________________ Add photos to your e-mail with MSN 8. Get 2 months FREE*. http://join.msn.com/?page=features/featuredemail Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 4, 2003 Report Share Posted August 4, 2003 another benefit that many believe grains add to the diet (along with starchy veggies such as corn and potatoes) is to increase and level out the seratonin levels in the brain. Important for those with a tendency toward insomnia and/or depression. Of course fish and fish oil is another important diet aid for these maladies. on 8/4/2003 12:38 PM, Dowling at dowlic@... wrote: > Thanks, . I agree, brans appear to be a good way to incorporate grains. > Soy, BTW, is a legume, not a grain. Quote Link to comment Share on other sites More sharing options...
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