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About The skanner. (Portland, Or.) 1975-2014 | View Entire Issue (Oct. 31, 2012)
Food Good Food on a Tight Budget H ealth experts* have chosen these ingredients based on an in-depth review of government surveys and tests for nearly 1,200 foods. Grains Don’t be fooled. Read the label. Make sure the word “whole” is the very first ingredient listed. “Multi-grain” isn’t enough. Just because it looks brown, doesn’t mean it’s whole grain. Start kids off right with whole grains, not white bread and white pasta. If they’re not used to whole grains, mix them in gradually. Buy in bulk and stock up during sales. Packets cost more and are often loaded with salt and sugar. Buy brown rice in bulk and mix with white rice if needed to lower cost. Buy whole grain bread on sale and save in the freezer. Middle Eastern salad Bulgur and parsley are nutrition superstars and great buys. This delicious salad made with both makes a fantas- tic lunch and a yummy leftover. Basic ingredients 1 ½ cups boiled water 1 cup bulgur wheat 2 cups fresh parsley, chopped 1 large tomato, diced Seasoning juice from 2 lemons 2 tablespoons oil ¼ teaspoon salt and pepper pinch of cayenne pepper or paprika Tasty toppings ¼ cup cooked garbanzo beans ¼ cup sliced almonds 3 green onions, chopped ¼ cup mint leaves Preparation: 1. Boil 1 ½ cups of water. Pour boiled water over bulgur in a large bowl. Cover and set aside until soft and chewy, about 30 minutes. 2. In a colander, drain excess liquid from bulgur mixture. 3. Add parsley, tomato and seasoning to bulgur and your choice of toppings. * recipe by EWG (www.ewg.org) a not-for-profit organi- zation that marshals the power of information to protect human health and the environment. In collaboration with: Share Our Strength’s Cooking Matters® teaches families at risk of hunger how to get more food for their money and better nourishment from those foods, as part of the No Kid Hungry® campaign. Page 8 The Portland Skanner October 31, 2012
