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