I tried a new homemade recipe of my own. I made mixed grains and added in red beans and cooked them in a slow cooker in enough amount to last for a week for breakfast. I had one cup of whole grains ( brown rice, barley, quinoa) and red beans cooked for breakfast ( microwaved for warmth ) and added 1/2 cup of blueberries and a banana.
grains and beans is about
7.4 grams of healthy fiber, and at least 14 grams of protein. 9.6 grams of unsaturated fat.
The blueberries provide an extra 5.4 grams of fiber
The bannana adds three more grams of fiber
The fiber is to help lower cholesterol
The high potassium in the banana is to help lower blood pressure
THe total calories of about 400 calories for this meal is to help me lose weight ( present weight 180- and my goal weight is 160) to also lower my blood pressure
Goal is to add exercise or activity today after work for at least 20 minutes and to plan my activity one day in advance.
This meal is about 400 calories with 18 grams of fiber, 15 grams of protein and all complex carbohydrates with no processed or simple sugars.
This high fiber meal would be excellent for people experiencing irritable bowel, because the fiber would prevent cramping, lessen diarrhea and improve constipation
This is also an example of using portion control in meal preparation
In terms of weight loss and diabetes, this meal would be ideal for a diabetic because the high fiber content and complex carbohydrates would cause a slow steady release of sugar into the blood and not a spike as with processed carbs.