what can you make your family for dinner
that’s healthy and tastes good you can
follow the plate method this healthy
eating plan works for everybody
including people with diabetes indeed
making nutritious healthy meals will be
a snap
what’s a healthy plate it’s a way to
control your serving sizes where you
don’t have to count simply use a 7-inch
plate for children and a 9-inch plate
for adults first divide the plate in
half and fill one of them with
vegetables there are two types of
vegetables starchy like potatoes corn
peas or plantains and non starchy like
zucchini jicama cucumbers carrots or
salad if you have diabetes fill half
your plate with non starchy vegetables
then fill 1/4 with whole grains or
starches like brown rice corn beans or
whole wheat pasta in the other quarter
add some lean protein like tofu grilled
fish or chicken what about adding a side
of tortilla or bread it’s hard to resist
I know the trick is serve yourself a
smaller portion of the other starches on
your plate instead to complete your meal
add a drink like unsweetened coffee tea
or a glass of milk but remember that
drinking 8 ounces of milk affects your
blood sugar just as it would if you ate
another tortilla or a slice of bread or
you can also choose water with a squeeze
of lemon or lime how you create your
plate is up to you you have many options
as long as you remember to follow these
healthy guidelines and you’re all set
you might be thinking how can you use a
plate method to make vegetable beef soup
or other meal simply follow the same
idea
fill your pot with low sodium broth and
lots of healthy vegetables like corned
cabbage zucchini carrots and onions and
some lean beef but not too much just
like you’d put on a quarter of your
plate for each person you’re serving if
you want to add your favorite type of
bread on the side and you’ve got the
right amount for a healthy meal mm-hmm
enjoy
QUICK OATMEAL RECIPE | savoury and sweet flavours
today i’m going to show you how to make
the perfect bowl of oatmeal
oatmeal is one of the easiest healthy
meals you can make and while you can’t
go wrong with a
basic bowl of creamy oatmeal you can
also jazz it up with a variety of sweet
and savory flavor combinations i’ll give
you a few ideas for toppings and some
cooking tips in today’s video
so i say we just dive right in today i’m
making oatmeal with old-fashioned rolled
oats which are the ones in the middle
here
but steel cut oats and quick cooking
oats are also popular
so let me give you some quick pros and
cons of the different varieties
steel cut oats are whole oat groats
chopped into
pieces resembling little grains of rice
they retain their shape well after
cooking and result in a chewy and creamy
porridge
but the cooking time is fairly long
about 30 minutes
old-fashioned rolled oats which are my
favorite oats to use
are steamed then rolled flat which
allows them to be cooked faster
while still creating a deliciously
creamy and hearty texture
and quick cooking oats are the most
processed of the bunch as they’re
already pre-cooked dried rolled and
pressed
they tend to produce a mushier oatmeal
but on the bright side
they only require about one minute to
cook to make perfect oatmeal every time
with rolled oats
just remember this easy ratio one to two
for every portion of oats you need
double the amount of liquid
and for the liquid you can use water or
any type of milk
or a 50 50 blend of the two which i
think makes for that perfect level of
creaminess
so let’s make your basic single serving
of oatmeal
add one cup of the liquid of your choice
to a pot and bring that to a boil
once it’s boiling add the oats a pinch
of salt and reduce the heat to
medium-low
stir the oats occasionally and let them
simmer for about five minutes or until
the oatmeal reaches your desired texture
and consistency
i personally prefer my oatmeal a little
chunkier but if you want it creamier all
you have to do is add a splash more
liquid
and if you accidentally add too much
liquid just let the oats rest for a bit
as they’ll continue to absorb and soak
it up you can serve the oatmeal plain
or with a splash of milk or with a
variety of toppings which we’ll get to
in a second
but that’s how easy it is to make
oatmeal on the stovetop
the stovetop method is the best method
for making several servings of oatmeal
but for single batches it’s also easy to
use the microwave
for this method just combine the water
or milk oats and a pinch of salt in a
bowl
give it a quick stir then microwave it
for a minute and a half to two minutes
the oats will start to bubble a bit so i
also recommend using a larger bowl to
prevent any overflowing
when you remove your oatmeal from the
microwave the bowl will be hot
so just be careful and the oats may look
a bit more liquidy
but just give it a minute to rest and it
will soon have the same consistency as
the stovetop
method all right i’m going to make a
much larger batch of oatmeal now so that
i can show you all of these flavor
variations
and again the ratio is simple it’s just
double the liquid to oats
so if i’m making four servings it’s 2
cups of oats to 4 cups of water
i also want to make a quick note about
purchasing gluten-free oats
if you’re gluten intolerant or celiac