CARBOHYDRATES

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Complex Carbs

My hot cereal for morning meals. Country Choice is the multi-grain I use in the flap jack recipe in the book and the protein carb cake\bars recipe on the Healthy Recipes page of this site. I get it at Trader Joes. Quaker also makes a multi grain cereal that I used to get at Shop-Rite. Now I don't live by a Shop-Rite and cannot find it in any stores around where I live. The Quaker Oatmeal and Nabisco Cream of Rice are in major stores, cheaper in Weis.

Success Brown Rice is a great way to get in clean complex carbohydrates. I buy the larger Boil-in-Bags to last longer. Weis only carries the smaller bags as of now, but Giant has the big box of larger bags for right around $4. Mixed with sliced grilled or broiled chicken, vegetables, canola oil, salt substitute and pepper...... yum, yum.

Red Potatoes are my favorite. I also eat Yukon Gold or Yams. You may hear potatoes are bad for you with a high glycemic index, however, if a part of a meal with a sufficient amount of protein, it balances out, and thus is an excellent form of complex carbs. I thoroughly wash, wrap in paper towels, microwave a bunch for the week, put in tupperware, mash with a fork, add canola oil, salt substitute and pepper and reheat for lunch at work. Delicious!

I've recently found Brown Rice Pasta by Tinkyada at Health Food Stores and Giant. The Spinach Spaghetti Style is my favorite with a little canola or olive oil and italian seasonings, salt substitute or tomato sauce (no salt added) and seasonings. Again, brown rice is a great form of clean complex carbs so this spaghetti with spinach is no exception - great way to get carbs in. It's somewhere around $3.00.

Milton's is the best bread I've tasted. Absolutely love it for when I have my weekend Salmon sandwiches, lean beef cheese burgers, when I have with bread and when I want toast on the weekends. I like it better though untoasted, very soft and tasty. Sometimes, I just smother some Smart-balance Light on the bread and have it alone. Trader Joe's carries Milton's bread.

An example of one of my healthy cereals and soymilk. This cereal is very good, I don't even need to sweeten it - it's sweetened slightly with cane juice and it's all organic. Usually a part of my weekend breakfast.

Bread Crumbs for when I make my turkey meatloaf, recipe in the book. Jaclyn's I find at Roots, Ian's at Whole Foods.

FIBROUS CARBS (VEGES)

For frozen vegetables Safeway has an organic line which is pretty decent. Of course when I get to Trader Joe's, I can get organic. Cascadian Farms can be found in most stores, is very good and I'll get that when it's on sale. I usually end up with Birds Eye often as it seems to be on sale a lot and is good. Basically, even store brand frozen vegetables are fine if nothing else is on sale. As long as the ingredients are simply the vegetables with no added salt, it's good with me. If it says Peas, Corn and Carrots, good. If it says, Peas, Corn, Carrots and Salt, it gets put back in the store freezer. I usually go with the vegetable mix pictured on the bottom, which are small cuts, for lunch. I'll fancy it up for dinner with the larger, whole vegetables, like whole baby carrots, little corn stalks, sugar snap peas, pictured in the top half of the picture. Small amount of canola oil, some No Salt and pepper, maybe some grape tomatoes and when not dieting to lose fat, only maintaining, I'll throw in some wasabi peas or sesame nuggets for some crunch....... yum.

SPINACH - Either frozen, no salt added or fresh, usually microwaved and mixed in with other vegetables.

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