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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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
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 ~ www.FoodsForLongLife.com
(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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