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glorila nò (Observer
June 25. 2014
Snacks For Health
9
Sunflower Lentil
Spread With Pita Bread
Eating snacks with the right ratio o f nutrients, with the right calories, will help keep you body
energized and help you lose weight. Protein (plus exercise) fuels the growth o f lean muscle mass,
which boosts metabolic rate and increases calorie bum. Fiber, meanwhile, helps improve digestion
and keeps you from binging on fats and sugars. So while there's no food that will literally "bum fat"
while you eat it, smart choices with these ingredients will help your body operate at maximum effi­
ciency. Here are a few simple snacks and one feature snack that also makes a good light meal.
1. An apple and skim milk
2. Remove the pit from one half of an avocado and fill the space with 2 ounces of 1% cottage cheese.
3. Canned tuna on whole-wheat crackers: For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat
crackers—complete with 3 grams of fiber and 20 grams of protein.
Ingredients:
• 1 (15-ounce) can lentils, rinsed and drained
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons sunflower seeds
• 1 celery stalk, finely diced
• 1 scallion, finely diced
• 2 tablespoons chopped fresh parsley
• 2 pitas, halved
Preparation:
1. Combine lentils, lemon juice, salt, and pepper in a blender;
process until smooth.
2. Stir in sunflower seeds, celery, scallions, and parsley.
3. Microwave pita at HIGH 1 minute. Serve with spread.
MMMMf
Cheeses You Can
Make in an Hour
Inspired to teach her­
T
self the ancient practice of
cheesem aking, Portland
author C lau d ia L ucero
shares her expertise in the
inspiring, full color cook­
book One Hour Cheese:
R ic o tta ,
m o z z a re lla ,
c h e v re , p a n e e r, even
burrata. Fresh and simple
cheeses you can make in
Ricotta, mozzarella, chèvre, paneer—
an hour or less! (W ork­
even burrata. Fresh and simple cheeses
manpublishing)
you can make in an hour or less!
Based on thousands of
years o f cheesem aking
wisdom, the approach is
simple: Heat milk, add co­
' Photographed itep-by-ttep instructions
agulant, drain, salt, and
• As few as four simple ingredients
press. Simplified further
• Foolproof results
w ith th e g u id a n c e o f
C L A U D IA L U C E R O
Lucero, anyone can take
on this beloved food.
Through step-by-step instructions and time; plus unique serving suggestions for
photos, Lucero teaches readers how to each cheese (straw berry cheesecake
make 16 delicious cheeses - each with anyone?), how to make the perfect
endless variations, simple instructions, cheese platter, cocktail recipes, and
easy-to-find ingredients, and limited prep more!
ONE
Oregon Bmineu Network in partnership w ith 100 invite you to;
R e tire m e n t C e le b ra tio n
Thursday, June 26, 2014
6:00 PM - 8:30PM
(please no gifts or flowers, Margaret wants it that w a y)
Ambridge Event Center
1333 NE Martin Luther King Jr. Blvd
Portland, OR
HSVP - 503-569-6757 or 503-2318259