A8 • HERMISTONHERALD.COM
SATURDAY, JUNE 20, 2015
FOOD FEATURE
SUMMER FRUIT BOWL
KITCHEN DIVA PHOTO
People who eat fruit as part of an overall healthy diet are likely to have a reduced risk of heart disease, including heart attack and stroke.
honeydew melon and or-
ange juice.
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KITCHEN DIVA
helps reduce blood choles-
he best part of the terol levels and may lower
bounty of summer the risk of heart disease. Fi-
is the abundance of ber is important for proper
fresh fruits. Eating fruit bowel function, and helps
is not only delicious and reduce constipation and
refreshing, it’s also good diverticulosis. Fiber-con-
for you. Most fruits are taining foods such as fruits
naturally low in fat, sodium help us feel full with fewer
and calories. None have calories. (Note: Fruit juices
cholesterol.
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People who eat fruit as
Folate (folic acid) helps
part of an overall healthy form red blood cells. In
diet are likely to have a re- women of childbearing
duced risk of heart disease, age, folic acid reduces the
including heart attack and risk of neural tube defects,
stroke. It also may protect VSLQDEL¿GDDQGDQHQFHSK-
against certain types of aly during fetal develop-
cancers, and reduce the risk ment.
of obesity and Type 2 dia-
My recipe for fruit sal-
betes.
ad is combined with qui-
Fruits are the source of noa to make it a healthier
many essential nutrients and more versatile dish for
that aren’t consumed as breakfast, lunch or dinner.
much as they should be, in- Quinoa is native to Bolivia
cluding potassium, dietary and is a relative of Swiss
¿EHU YLWDPLQ & DQG IRODWH chard, spinach and beets.
(folic acid).
It comes in three varieties
Diets rich in potassi- (whole grain white, red
um may help to maintain and black) and is gluten
healthy blood pressure. free and packed with nutri-
Sources of potassium in- WLRQDOEHQH¿WV
clude bananas, prunes and
Quinoa also is a com-
prune juice, dried peaches plete protein, which means
and apricots, cantaloupe, it provides all nine essen-
BY ANGELA SHELF
MEDEARIS
T
tial amino acids neces-
sary for good health. Your
body can’t produce these
nutrients itself, so you
have to get them frequent-
ly through food. Just one
cup contains 8 grams of
SURWHLQ JUDPV RI ¿EHU
SOXV VLJQL¿FDQW DPRXQWV
of iron, magnesium, folate
and heart-healthy omega 3
fatty acids.
Summer Fruit Salad
with Quinoa can be served
for breakfast with the
sweet Poppy Seed Dress-
ing. For a spicy, sweet and
savory lunch or as a light
summer supper or side
dish, serve with the Spicy
&KLOL9LQDLJUHWWH
— Angela Shelf Med-
earis is an award-winning
children’s author, culinary
historian and the author of
seven cookbooks. Her new
cookbook is “The Kitchen
Diva’s Diabetic Cook-
book.” Her website is
www.divapro.com. To see
how-to videos, recipes and
much, much more, Like
Angela Shelf Medearis,
The Kitchen Diva! on
Facebook. Recipes may
not be reprinted without
permission from Angela
Shelf Medearis
SUMMER FRUIT SALAD
WITH QUINOA
POPPY SEED DRESSING
1/4 cup honey
1 1/3 cup water
2 tablespoons lemon or lime juice
2/3 cup quinoa (whole grain white,
1/2 teaspoon poppy seeds
red or black varieties)
1/8 teaspoon salt
2 cups sweet cherries, stemmed
1/3 cup oil
1/2 pound watermelon, cut in small
Beat together honey, lemon juice,
wedges
4 small plums, pitted and cut into poppy seeds and salt. Gradually beat in
RLO XQWLO GUHVVLQJ WKLFNHQV &RYHU DQG
wedges
1 medium papaya, peeled, seeded chill. Makes about 2/3 cup.
and sliced
WDEOHVSRRQV ¿QHO\ FKRSSHG IUHVK SPICY CHILI VINAIGRETTE
mint
3RSS\6HHG'UHVVLQJRU6SLF\&KLOL
WDEOHVSRRQV ¿QHO\ PLQFHG UHG RQ-
9LQDLJUHWWH
ion
2 tablespoons lime juice
&RPELQH ZDWHU DQG TXLQRD LQ D
1/8 teaspoon salt
medium saucepan. Bring to a boil, re-
7KDLRUVHUUDQRFKLOHSHSSHU¿QHO\
duce heat to simmer and cook with cov-
er on for 15 minutes. Remove from heat chopped
2 tablespoons chopped cilantro
and set aside, with cover off, to cool
1/4 cup extra-virgin olive oil
completely.
2. Arrange cherries, watermelon,
In a large bowl, whisk together
plums and papaya in container with lid.
7RVVZLWKTXLQRDDQGPLQW&RYHUDQGUH- onions, lime juice, salt, chile and ci-
frigerate salad until ready to serve with lantro. Drizzle in oil while continuing
your choice of dressing. Do not dress sal- to whisk constantly. Makes about 2/3
cup.
ad until ready to eat. Makes 6 servings.
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Homes for Sale,
Pendleton
100
Homes for Sale,
Pendleton
100
Homes for Sale,
Pendleton
100
$109,000, ONE level
3 bedroom, flat lot
with fenced back-
yard. New Roof,
Open Concept, Nice
kitchen,
Excellent
Value,
Might
go
Fast! Matt Vogler
541.377.9470
MLS:15127217
John J. Howard &
Associates
541-377-9470
$154,500 – 4 Bed-
room 2 Bath on
North Hill.
Hard-
wood Floors. Cen-
tral Heat & Air.
Large back deck.
Garage. 1924 Sq.
Ft. Nice inside and
out.
MLS#
14211391
Rocky Mikesell
Blue Jeans Realty
(541-379-8690)
$205,000 – 3 Bed-
room 3 Bath Home.
Office or 4th Bed-
room. Fenced Yard.
2 car garage. Plenty
of Parking. Located
on
18th
Street.
Needs
cosmetics
and carpet. MLS#
15339642
Rocky Mikesell
Blue Jeans Realty
(541-379-8690)
$125,000
EXTRA
Large Living Room
with high ceilings en-
hances this comfort-
able family home.
Nice kitchen with
separate
dining.
Master suite, De-
tached garage, RV
parking. Matt Vogler,
541.377.9470
MLS15079110
John J. Howard &
Associates
541-377-9470
$155,000 – 3 Bed-
room 2 Bath View
Home. Large .6 acre
lot. Nice condition
throughout.
Gor-
geous view from the
deck and living room.
Sherwood
School
Dist.
MLS#
15115206
Rocky Mikesell
Blue Jeans Realty
(541-379-8690)
$205,000 – 4 Bed-
room 3 Bath 2362
sq ft. Home. Very
nice
condition
throughout.
Large
back deck. Fenced
back yard.
Gor-
geous view.
.
MLS# 14029793
Rocky Mikesell
Blue Jeans Realty
(541-379-8690)
$199,000 4 Bed 3
Bath Home.
Very
nice
throughout.
Newer Kitchen. Co-
rian Counter tops.
Newer Furnace and
Central Air. Two car
garage.
MLS#13384063
Rocky Mikesell
Blue Jeans Realty
(541-379-8690)
1.83 ACRES with
bonus
rental home
.$199
900
#15461834 6 bed
w/2 bath home +
smaller
manufac-
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help with your financ-
ing. Seller may carry.
Call Kerry to tour
541 377 6855
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$135,000 – 3 Bed-
room
1.5
Bath
Home. Over 2,000
Square ft. Large liv-
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Small
separate house. Ga-
rage/Storage build-
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MLS# 14049686
Rocky Mikesell
Blue Jeans Realty
(541-379-8690)
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541.377.9470
MLS:15468472
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541-377-9470
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Shop. Vaulted Great
Room. Creek and 2
Ponds.
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$153,000 PRICE JUST REDUCED!
Well maintained 3 bdrm, 2 bath
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One level with double garage with lots of
storage overlooking Rice Park w/sunset
view. Newer vinyl, siding, roof, deck,
updated kitchen. Gas heat/gas fireplace,
central air, sunken living room, large
master suite, fenced low maintenance yard.
1496 square feet. Built in 1979.
971-317-1247 & 541-278-3391
541-379-5311 & 541-377-0171