28 • May 2018 • UPBEAT TIMES, INC.

Italian Stuffed Artichokes Weird Facts & Trivia - 7

Recipe by Dr. Joanne Mumola Williams creator of Health Begins in the Kitchen:

SONOMA COUNTY, CA. ~ Stuffed artichokes have been my favorite food since I was a child.

Tis antioxidant-

rich power- house is also packed with dietary fiber, each provid- ing around

40% of the recommended dai- ly requirement. Cook on the stovetop or in your Instant Pot.


4 medium artichokes ¾ cup plain bread crumbs (see Note)

½ teaspoon garlic powder ½ teaspoon salt, plus more for sprinkling ¼ teaspoon black pepper, plus more for sprinkling ½ teaspoon dried basil

½ teaspoon dried oregano 2 tablespoons dried parsley flakes 3 tablespoons nutritional yeast 1 teaspoon grated lemon zest 4 teaspoons extra-virgin olive oil

Directions Holding the stems, cut off the pointed top of the artichoke leaves with a sharp knife. Us- ing a pair of scissors, cut off the tops of the remaining leaves by about ½ inch. Remove the bot- tom stems with a knife so that the artichokes can sit flat. Peel the bottom stems and set aside. Wash the artichokes un- der cold water while slightly opening the leaves with your thumbs. Drain upside down while preparing the filling. Mix the bread crumbs, gar-

lic powder, salt, pepper, basil, oregano, parsley, nutritional yeast, and lemon zest until well



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combined. Using a teaspoon, fill each

leaf with a small amount of the mixture, making sure that the filling is placed lower down on the leaf.

To make

on the stovetop, place the ar- tichokes on a steamer basket in a large, deep soup pot with water coming up slightly above the artichoke bottoms. Drizzle 1 teaspoon olive oil over each artichoke and place a stem on top of each artichoke. Sprinkle salt and pepper over the stems and tops and steam until the leaves can be easily removed and are very tender, 1 to 1½ hours, adding more hot water to the pot as needed. To make in an Instant Pot,

place the cooking rack and 1 inch of water in the pressure cooker and put the artichokes on the rack. Drizzle 1 teaspoon of olive oil over each artichoke and top each artichoke with its stem. Sprinkle salt and pepper over the stems and tops. Secure the lid, press the “Manual” but- ton, and set for 30 to 40 min- utes at high pressure. When done, press the “Off” button, quickly release the pressure, and remove the lid carefully with the

steam pointed to-

wards the back. Test the leaves for tenderness. If they can’t be removed easily, secure the lid and cook longer. Cooking time will depend on the size of the artichoke. Gently remove the artichokes and stems from the pot and serve.

YIELD: Four Servings

Nutritional Information Per serving: 244 calories, 7 g total fat, 1 g saturated fat, 131 mg omega-3 and 1,077 mg omega-6 fatty acids, 0 mg cholesterol, 11 g protein, 38 g carbohydrates, 14 g dietary fiber, and 565 mg sodium.


To make your own bread crumbs, take cubes of stale bread and briefly process them in a food processor or blender. Use gluten-free bread if you are avoiding wheat.

Fruit was first added to commercially produced yogurt in the U.S. in 1946 by Danon Yogurt.

It takes about 1 pound of whole milk to make 1 pound of yogurt.

Mickey Mouse, Goofy, Kermit the Frog, and Donald Duck all make appearances when Triton arrives at the concert hall in The Little Mermaid.

Mickey Mouse, Goofy, Kermit the Frog, and Donald Duck all make appearances when Triton arrives at the concert hall in The Little Mermaid.

The chills you get when you listen to music is called ‘mu- sical frisson’.

Success does not consist in never

making mistakes but in never

making the same

one a second time. George Bernard Shaw

Enter Your Stuff in the Sonoma-Marin Fair

... continued from page 20

carving, or decorating – the So- noma-Marin Fair, running June 20-24, 2018, has a special spot just for you. Entries opened this week and staff are on hand to answer any questions you may have, but most of what you need is available online. Check out this year’s Participants’ Guide- book for a full outline and de- scription of the categories, how to enter, when your projects are due and so much more. You can

... continued on page 31 Never leave that till tomorrow which you can do today. ~ Benjamin Franklin

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