Whole Grain Goodness: Brown Rice Veggie Bowls

March 1, 2023 General /FamilyRecipes

Eating whole grain foods—things like brown rice, corn tortillas, oatmeal, and 100% whole wheat breads and pasta—is good for the health of your family. Whole grains are more nutritious than refined grains; they contain fiber, which fills you up and keeps you full longer, and they’re also good for your heart.

At least half of the grains you choose each day should be whole grains. To meet that goal, choose whole grain cereals or muffins in the morning, make wraps with whole wheat tortillas for lunch, and try brown rice or whole grain pasta with dinner.

Brown Rice Veggie Bowls

Some children are used to seeing white rice on the dinner table, so they may be surprised when the more nutritious brown-colored rice is served. But since there are so many fun colors in this dish—green snow peas, orange carrots, and yellow eggs—you can have lots of fun naming the colors and tasting each one … including the brown rice!

MAKES 3 TO 4 SERVINGS

  • 1 cup instant brown rice
  • 1 teaspoon canola oil
  • 4 ounces snow pea pods, trimmed and cut diagonally into 4 to 5 pieces each, (about 1 cup)
  • 1 cup pre-cut matchstick carrots
  • 3 green onions, root ends removed, white and light green parts thinly sliced
  • 2 large eggs
  • 1 tablespoon water
  • 3 tablespoons light teriyaki sauce
  • 2 tablespoons chopped fresh cilantro, optional
  • 2 tablespoons chopped roasted peanuts, optional
  • Cook rice according to package directions. (You’ll end up with about 2 cups cooked rice.) While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add snow peas, carrots, and green onion and cook, stirring frequently, until tender, 5 minutes.
  • Place eggs and water in a bowl and whisk until well combined. Add to skillet and scramble until eggs are set, 1 minute. Stir in cooked rice, teriyaki sauce, and cilantro as desired. Reduce heat to low and warm through, stirring, about 1 more minute.
  • Serve in bowls and top with peanuts as desired.

Tip: For more protein, top with chopped cooked chicken, beans, or cooked tofu.

Nutrition Information per Serving (about 1 cup):
200 calories, 5g fat (1g saturated, 0.2g omega-3), 350mg sodium, 30g carbohydrate, 4g fiber, 8g protein, 140% vitamin A, 45% vitamin C, 10% iron

Whole Grains Blind Taste Test

HERE’S HOW IT WORKS:

1

Ask your children if they want to play the Blind Taste Test game. If they say, “yes,” have them close their eyes or put on a blindfold.

Toast one slice of white bread and one slice of whole wheat bread. Top each with your child’s favorite jam, jelly or peanut butter. Ask your taste tester to take a bite of each slice and then vote for their favorite. They can raise two hands if it’s a tie.

2

3

Do the same taste test with white and whole wheat pasta. Cook one cup of each, toss with pasta sauce, and then let the kids place their votes.

Other foods to compare include whole grain crackers versus regular crackers, whole wheat bagels versus white, and a whole grain breakfast cereal versus a refined one.

4

hand-expierence

HAND EXPRESSION

How it works

Use your hand to gently massage and compress your breast to remove milk.

What’s Involved

  • Requires practice, skill, and coordination.
  • Gets easier with practice and can be as fast as pumping.
  • Good if you are not often away from your baby or you need an option that is always with you. All moms should know how to hand express, in case they need to do it unexpectedly.

Average Cost

Free

Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position