ON LI N E EXTRA


Healthy Eating Bonus Online Content


F


or a healthy start to your day, try a raw, dairy-free green smoothie, a tasty way to make sure you consume the fi ve recommended servings of fruits and vegetables. And when the three o’clock lull hits, snack on some crispy and delicious roasted chickpeas, packed with pro- tein and iron.


- Laura Araujo


Green Smoothie Serves 1


✓ 1½ cups fresh spinach ✓ ¼ cup cantaloupe ✓ ¼ cup blueberries ✓ 3 strawberries ✓ ½ banana ✓ ¼ cup water ✓ 4 ice cubes


Place all ingredients in the blend- er and process until smooth.


Spicy Roasted Chickpeas Yields 1 cup


✓ 2/3 cup dry chickpeas or 1 15-ounce can


✓ 2 t olive oil ✓ 1/8 t sea salt ✓ ¼ t paprika ✓ 1/8 t cayenne pepper, optional


Soak dry chickpeas overnight in plenty of water; then discard the water. If using canned beans, drain and rinse them. Preheat the oven to 400 degrees. Place the chickpeas in a medium bowl. Add the olive oil, sea salt, paprika and cayenne pepper. Mix well. Pour the chickpeas onto a parchment-lined baking tray. Bake for 15 minutes; shake the tray to ro- tate chickpeas and continue cooking approximately 5-10 more minutes, or until chickpeas are golden and crispy.


Extra Tips


Jane Stanley RD/LD, a registered dieti- cian in Tulsa, shares the following tips for healthy eating:


✓ Variety, balance and self-control are the keys to a healthy diet.


✓ Some fat is needed in a healthy diet. Opt for foods with monounsaturated and polyunsaturated fats rather than ones high in saturated or hydrogenated fats.


✓ Choose 100% whole grains instead of products “with whole grains,” which may not be substantial sources of whole grain.


✓ For maximum nutrients, consume fresh vegetables instead of canned. If- fresh aren’t available, look for frozen.OL

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