‘Summer Guide & Whats UP!


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Health Begins in the Kitchen BBQ: Grilled Rosemary Portobello Mushrooms


tatoes or polenta or simply eat them in a bun with your favorite burger toppings.


INGREDIENTS: ¼ cup extra-virgin olive oil ¼ cup red wine


2 tablespoons gluten-free soy sauce


1 tablespoon honey 2 tablespoons minced fresh rosemary


¼ teaspoon freshly ground black pepper


½ teaspoon garlic powder 4 (5-inch) portobello mush-


rooms DIRECTIONS


SONOMA COUNTY, CA. ~ Here’s a delicious meat alternative for your 4th of July BBQ. Place them on a heap of creamy mashed po-


Make a marinade by mix- ing the olive oil, red wine, soy sauce, honey, rose- mary, pepper, and garlic in a small bowl or cup.


Carefully remove the stems from the mush- rooms. Clean the mush- rooms with a damp pa- per towel and place them in a large casserole dish. Brush the marinade on both sides of each mushroom. Pour the re- maining marinade over the mushroom tops and marinate for 1 hour, turn- ing occasionally.


Heat


the barbecue grill to medium-hot. Place the mushrooms on the grill, gills up, brushing them with the remaining mari- nade. Cook until tender, turn-


ing several times, 10 to 12 minutes. Alternatively, you can broil them in the oven for 12 to 15 minutes.


Recipe by Dr. Joanne Mumola Williams creator of


www.FoodsForLongLife.com. Excerpt from her ebook, Health Begins in the Kitchen.


Nutrition:


Per serving: 100 calories, 7 g total fat, 1 g saturated fat, 54 mg omega-3 and 727 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 7 g carbohydrates, 1 g dietary fi ber, and 183 mg sodium (us- ing low sodium soy sauce.)


UPBEAT TIMES, INC. • JULY 2017 • 17 by Dr. Joanne Mumola Williams ~ www.FoodsForLongLife.com JOKES & Humor # 6


Dentist: I have to pull the aching tooth, but don’t worry, it will take just fi ve minutes.


Patient: And how much will it cost?


Dentist: It’s $90.00.


Patient: $90.00 for just a few minutes work???


Dentist: I can extract it very slowly if you like.


“Create a vision for the life you really


want and then work relentlessly towards


making it a reality.” Roy T. Bennett


An independent local Community Bank since 1890


Personal and Business Checking and Savings products and services: • Loans–Consumer and Business • Online Banking with Bill Pay and Paperless Statements–It’s the Greener way! • Youth Savings programs • ATM locations throughout Sonoma County for your convenience • A Customer Service team dedicated to answering your call before and after business hours


• We invite you to e-mail, call or visit us at any of our branches to answer your questions about how Exchange Bank can become your bank.


www.exchangebank.com 707.524.3000 or toll free 800.995.4066


“A fl ower blossoms for its own joy.” ~ Oscar Wilde


UPBEAT TIMES, INC. • JULY 2017 • 17


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