Beat the Heat –Serve a Main Course Salad! Health Begins in the Kitchen:

alads are oſten rel- egated to a first course or side dish, but they

can make up an entire, satisfy- ing meal, especially when you include cooked whole grains and legumes. And with the hot weather upon us, they make the perfect meal. Large main course salads are also a great way to incorporate more fruits and vegetables into your diet. Salads cannot only contribute critical nutrients like protein, fiber-rich carbohydrates, and healthy fats, along with most of the essential vitamins and min- erals, but they can also contain thousands of phytochemicals such as carotenoids, flavo- noids, and others. These plant chemicals protect the plant it- self from insects and UV rays from the sun, and they can pro- tect us from disease as well. Color is the prime indicator

for these healthy com- pounds, so

make your salads as colorful as possible. To minimize the consumption of pesticides and other chemical toxins, use or- ganic

ingredients when pos-

sible. Try creating a giant salad using some of the many ingre- dients listed below. Toss them with your favorite salad dress- ing or a simple dressing with balsamic vinegar, lemon juice and healthy oils (see below).


Artichoke hearts, arugula, as- paragus, bamboo shoots, beets, bell peppers, broccoli, Brussels sprouts, button mushrooms, cabbage, carrots, cauliflower, celery, chicory, collard greens, corn

kernels, daikon radish,

endive, hearts of palm, jica- ma, kale, lettuce, peas, radic- chio, radishes, red onion, scal- lions, sea vegetables, spinach, sprouts, Swiss chard, yellow squash, zucchini

of important nutrients, similar to what happens to grains when they are processed. Oils can form damaging trans-fats and other toxic byproducts when heated to certain temperatures during the refining process. • I look for a high amount of omega-3 fatty acids. • I avoid oil made from geneti- cally modified ingredients. • Of course, I select oils that taste good, as their flavor will be very noticeable in a salad dressing.

Fruits Apple, avocado, capers, cu-

cumbers, currants, dates, figs, grapes, grapefruit, mango, nec- tarines, olives, orange, papaya, peach, pear, pomegranate, rai- sins, tangerine, tomato


Blackberries, blueberries, dried cranberries, raspberries, straw- berries


Black-eyed peas, black beans, chickpeas (garbanzos), green beans, lentils, lima beans, peas, peanuts, pinto beans, snow peas

Grains Quinoa, rice, millet, wheat ber- ries, barley, farro


Fresh basil, cilantro, dill, mint, oregano, parsley, tarragon, and other large-leaf herbs.

Nuts, Seeds, and Other Toppings

Almonds, cashews, English walnuts, hazelnuts,


and other raw nuts; pumpkin, sunflower, hemp, sesame, or ground flax seeds; nutritional yeast.

Selecting Oils for Your Salad Dressing Although many people fear

fat of any kind, healthy oils are very important, and salad dressings are a good way to in- clude them in your diet. With- out good oils, you would not be able to absorb and store critical fat-soluble vitamins such as A, D, E, and K. These healthy oils are essential for heart health, a good immune system, high energy levels, reducing inflam- mation, brain development, a

healthy nervous system,

healthy skin, integrity of cell membranes, and more. When selecting oil for salad dress- ings, I look for the following:

• The oil must be unrefined. When oils are refined (to extend their shelf life) they are robbed


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Produces & Promotes concerts, festivals and events focusing on economic and environmental sustainability.

(707) 529-0816 No man was ever yet a great poet, without at the same time being a profound philosopher. ~ Hartley Coleridge UPBEAT TIMES, INC. • July 2018 • 27

My favorite two oils for salad dressing are cold-pressed hemp oil and extra-virgin olive oil. Cold-pressed hemp oil


composed mostly of good, polyunsaturated

fatty acids

and is rich in omega-3 fatty acids. One tablespoon of hemp oil provides around 2.5 grams of omega-3 and 8 grams of

UPBEAT TIMES, INC. • July 2018 • 27

Recipe by Dr. Joanne Mumola Williams ~ (Excerpt from her ebook, Health Begins in the Kitchen)

Weird Facts & Trivia - 6

What member of the Monkees, a holdout for nearly three decades, rejoined the other geezers for a 1996 album? A: Mike Nesmith.

Who was the first feline featured in Lifestyles of the

Rich and Famous? A: Morris the Cat.

What Sinatra signature tune became Elvis Presley’s

best-selling hit? A: My Way.

What video, the first to cost over $150,000, helped Michael Jackson’s Thriller soar?

... continued on page 30 A: Beat It.

A one woman play Devine Feminine Second Saturday’s ~ 7pm

From Eve to Me

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