Most of us are familiar with fast food restaurants that offer to supersize every meal we order.
Yet few of us would believe that the same thing could be happening in our homes.
I have a collection of plates and when I started to measure the older dinner plates, I discovered that the smallest, and one of the oldest, measured 9 1/2 inches in diameter.
As I compared the other plates they gradually got larger the newer they were. A modern square plate measured 11 inches in diameter.
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What was even more startling was the size of the plate surface area where you would normally place the food.
The older plates had a wide decorative border of about 1 3/4 inches around the plate. Then the plate dips down to where most of the food is put. On the oldest plate, this area was six inches.
The more modern styles lacked a decorative rim and the plates flattened out more quickly. Virtually all of the square plate could be covered with food, 11 inches.
Many people may be supersizing their meals at home without ever realizing it, depending on the type of plates they use.
Our eyes and minds can play funny tricks on us. If our dinner plate isn’t full, we may feel as though we have had enough to eat. Many diets recommend the use of smaller luncheon plates to help reduce the amount of food that we serve ourselves.
If you are trying to lose weight, take a look at the plate size you are using. By reducing the plate area, your portion sizes will reduce. Try it for a week and you might discover that your body adjusts to a smaller amount of food and you don’t feel as though you are starving.
MEGA MUFFINS
Muffins have grown through the years as well. Older muffin pans would often hold less than four tablespoons (60 mL) of water to fill them 3/4 full. I have a newer pan that requires five tablespoons (75 mL) of water to fill it 3/4 full. I estimated that it would take about 12 tablespoon or three quarters of a cup (175 mL) for the mega-size muffin that I bought at our local grocery store.
I have a mini muffin pan that only requires two tablespoons (30 mL).
I compared the weights of a mini bran muffin, which was one ounce (28 g) to my regular bran muffin, at 2 1/2 ounces (71 g) to a store bought mega bran muffin that weighed in at 6 1/2 ounces (184 g).
It might be worth investing in a mini muffin or smaller sized regular muffin pan, or just use less batter in a larger pan to reduce the size of muffins you serve.
BRAN MUFFINS
These muffins contain All-bran cereal and look white so they may be more acceptable to family members who balk at eating whole grains.
2 1/4 c. unbleached all-purpose flour 560 mL
1 c. granulated sugar 250 mL
1 c. All-Bran cereal 250 mL
1/4 c. ground flaxseed 60 mL
2 tsp. baking powder 10 mL
2 tsp. baking soda 10 mL
1 tsp salt
1 mL
2 eggs
2 c. 1% milk
500 mL
3/4 c. canola oil
175 mL
2 c. raisins (or cranberries)
500 mL
Preheat the oven to 350 F (180 c). Lightly oil two 12 cup regular size muffin tins with non-stick cooking spray or wipe lightly with an oiled paper towel.
In a large bowl, combine the flour, sugar, All-Bran, ground flaxseed, baking powder, baking soda and salt. In another bowl beat the eggs and add the milk and oil and mix. Add the liquid ingredients to the dry ingredients, add the raisins and mix just until combined.
Fill the prepared muffin tins two-thirds full. Bake for 18–20 minutes or until a wooden toothpick inserted in the centre of a muffin comes out clean.
Remove from the oven and cool in the tins for five minutes. Remove the muffins from the tins and transfer to a rack to cool completely.
These can be stored in an airtight container for up to two days or frozen for up to two months.
Yields 24 regular size muffins.
Adapted from Everything Flax by the Saskatchewan Flax Development Commission. C
Nutritional values per muffin
alories 204
rotein 3.5 g C
arbohydrates 31.5 g F
ibre 2.2 g F
at 8.3 g S
aturated 1.0 g M
onounsaturated 4.4g C
holesterol 16 mg
Folate
24 mcg
Potassium S196 mg
odium
266 mg
MUFFIN PAN HINT
When washing muffin pans and cookie sheets don’t use a detergent or put them in the dishwasher.
Let them soak in warm water and use a dishcloth to remove the crumbs. The detergent will remove the oily film that helps your baking not to stick. With regular metal pans the repeated oiling will build up an oily film that will require less oiling over time.
On non-stick cookwear, dish detergents will gradually make the nonstick surface less effective. I prefer to use a light spray of oil from a pump bottle or a piece of paper towel dampened with oil. I find many of the aerosol cooking sprays leave a sticky film that requires detergents and scrubbing to remove.
Changing things up
Another way to trick your mind into eating less is to serve the same food in a different way. For example a meal like a steak sandwich and caesar salad can be rolled into a tortilla and served on a smaller plate.
CAESAR STEAK SANDWICH ROLLS
1 lb. boneless beef top sirloin or top round steak, cut 3/4 inch thick
1/3 c. prepared non-creamy caesar dressing 75 mL 2
-3 c. romaine lettuce, torn into
all pieces 500–750 mL
2 tbsp. non-creamy caesar dressing 30 mL
1/4 c. Parmesan cheese, shredded 60 mL fr
esh ground black pepper 8
–8 inch (20 cm) whole grain tortilla Cu
t the beefsteak lengthwise in half, then crosswise into 1/8 to 1/4inch (.3-.6cm)th ickst rips.
In a medium size bowl, toss the beef strips and 1/3 cup (75 mL) dressing together to coat the meat. Cover and marinate in the refrigerator for 30 minutes to two hours.
Remove the beef from the marinade and discard the marinade. Heat a large nonstick skillet over medium-high heat until hot. Add half the beef; stir fry one to two minutes or until outside surface of beef is no longer pink. Do not overcook. Remove from skillet; keep warm and repeat with the remaining beef.
Toss the lettuce with the two tablespoons (30 mL) of dressing and cheese. Divide the salad and meat evenly between the tortillas, add fresh ground black pepper and roll tightly, use the side of a knife to hold the meat and lettuce from moving while rolling. Cut in half on an angle, garnish with extra cheese and serve with a dill pickle or peppers.
Adapted from www.cdkitchen.com/recipes.
Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
