WEDNESDAY, JANUARY13, 2021 ❚ SIUSLAW NEWS
butter also packs protein.
“Research has shown
that the consumption of
small amounts of pea-
nuts or peanut butter has
been associated with a
reduced risk of cancer,
heart disease and dia-
betes,” says Sterling. “It’s
easy to incorporate pea-
nuts and peanut butter
into breakfast, lunch or
dinner.”
Moving? Art Project?
D-057
Mediterranean Grain
Medley with Peanuts
3 Tbsp. peanut oil
2
garlic
cloves,
minced
½ tsp. hot pepper
fl akes
½ red bell pepper,
diced
1 yellow squash, diced
8 oz. snap peas
2 cups beluga lentils
or brown lentils, pre-
cooked
1 cup jasmine rice,
pre-cooked
2-inch piece of ginger,
grated
1 cup peanuts, plain,
roasted
1 bunch green onions,
chopped
Salt to taste
Lime juice to taste
Cilantro as garnish
Heat a sauté pan
and add peanut oil.
Add garlic and pepper
fl akes, cook for 30 sec-
onds. Add bell pepper
and squash, sauté for
3−4 minutes. Add snap
peas, cook for an ad-
ditional minute. Add
lentils, rice, ginger,
lime juice and salt, mix
well. Heat the grains for
1 minute then toss in
the peanuts and green
onions. Serve warm,
enjoy!
For more delicious and
healthy recipes, visit pea-
nutinstitute.com.
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Good Health Reset
(NAPSI)—A
good
health reset can happen
any time of the year. It
simply takes a commit-
ment to making small,
sustainable changes that
add up to impactful,
healthy habits. Dr. Sama-
ra Sterling with Th e Pea-
nut Institute says it’s best
to begin by concentrat-
ing on the good habits
you already follow.
“Set yourself up for
success by building on
the healthy things you
like to do,” says Sterling.
“For example, if you typ-
ically eat one serving of
fruit a day, fi gure out a
way to increase that to
two servings.”
Over time, as you amp
up your healthy habits,
the detrimental ones
tend to fade away more
easily.
As part of a good
health reset, Dr. Sterling
recommends incorpo-
rating more protein, es-
pecially plant-based pro-
teins, into a daily diet.
“Proteins and healthy
fats make you feel full-
er for longer and can
help eliminate the urge
to snack and consume
empty calories,” explains
Sterling.
Peanuts are an exam-
ple of a powerful plant
protein. Just one serving
of peanuts delivers seven
grams of protein, 19 vita-
mins and minerals and
heart-healthy fats.
“Peanuts are catego-
rized as a superfood
because they’re nutri-
ent-dense and deliver
superior health benefi ts
in a very small serving,”
says Dr. Sterling. “If you
combine superfoods, like
kale and peanuts or qui-
noa and peanuts, you’re
really maximizing your
nutritional intake.”
Th ere’s more good
news because peanut
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