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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (July 13, 2016)
Page 16 July 13, 2016 F OOD Salad sans Lettuce P Astor A PPreciAtion Fellowship MBC Celebrates Pastor Johnny Pack IV and Sis Angela Pack with their 29th Appreciation July 17th @ 3:00pm. 4009 N. MISSOURI AVE Guest Speaker: Bishop Garry Tyson, Pastor of Goodwill Baptist Church, Seattle, WA Make Your Own Super Salad Without Lettuce STEP 1 – Choose Veggies How: Pick at least 3 different kinds of vegetables Why: Utilizing more than 1 kind of vegetable keeps things interest- ing and provides variety of nutri- ents. Examples: broccoli, cauliflower, bell peppers, tomatoes, cucumber, hearts of palm, artichokes, mush- rooms, carrots, onions, squash, potatoes. Note: Leftover veggies work great, use the ones you’ve already grilled or roasted. Try pre-cut and washed veggies too. Note: The above grains cook rel- atively quick, so they won’t take much time to prepare. Make a big batch and freeze extra for your next Super Salad. STEP 3 – Add a Bean, Nut or Seed How: Pick at least 1 kind of bean and/or one kind of nut and/or one kind of seed. Why: Beans, nuts and seeds add more satisfaction to your salad in the way of vegetarian protein. And nuts and seeds provide healthy fats to boost that satisfaction. Examples: garbanzo beans, black beans, lentils, kidney beans, can- nellini beans; almonds, walnuts, peanuts, cashews, pecans, pista- chios; flax seeds, chia seeds, sun- flower seeds, pumpkin seeds and sesame seeds. Note: Use canned beans, but drain and rinse first to remove some of the sodium. Salad a meal, so why not add pro- tein and flavor to the mix? Examples: Small amounts of fla- vorful cheeses such as feta, goat, sharp cheddar and blue cheese; fjsh such as light tuna, sardines, and salmon; lean meats such chicken and turkey; tempeh, tofu or seitan. Note: Buy pre-cooked or canned meats and seafood. Look for low-sodium or no-salt added va- rieties. STEP 5 – Pick a Salad Dress- ing and Mix it all Up How: This one is easy, just pick a salad dressing. Why: Your salad needs some moisture and flavor. The dressing ties it all together! Examples: Italian or vinegar and olive oil-based dressings are clean and simple and work well STEP 2 – Select a Whole Grain for many Super Salads. Or try a How: Pick at least 1 whole grain. lemon vinaigrette or even a yo- Why: Whole grains provide a va- gurt-based dressing. riety of energy-boosting nutrients STEP 4 – Pick a Protein Note: Use the dressing you al- How: Pick a cheese, a meat, fish, ready have! Thin it with a little and supply filling fiber. Examples: quinoa, bulgur, ama- tempeh or tofu water, vinegar or plain yogurt to Why: We’re making this Super make it stretch. ranth, millet and brown rice
