Embed Size (px)
Citation preview
Kitchen DivaSuper Spring Salads
by ANGELA SHELF MEDEARIS Saladsareinneedofanewimagebeyondtheiceberglet-tuceandranchdressingthatwecommonlythinkof.Asaladcanbesomuchmorethanaplainandboring“healthy”dish. Thesedays,everyoneisputtingatwistonsalads.Therearemany ways to incorporate the numerous varieties of springvegetablesintoa“super”saladbyaddingacombinationoffla-vorful ingredientsandsimplepreparationmethods.Hereareafewtipstomakeasaladthatwillappealtoeventhepickiesteater:Make it colorful! Skiptheicebergandoptforspinachoranotherdarkleafygreen.Darkleafygreenssupplyatremendousamountofnutri-ents,includingvitaminsA,CandK,iron,calcium,fiber.Addinsomecarrots,redbellpeppers,tomatoes,blanchedasparagus,beetsoranyothervegetabletoaddcolor,andyou’llgetad-ditionalnutrientscriticalformaintainingeyesight,bonehealthanddigestivehealth.Salad isn’t just for vegetables anymore! Tryaddingapples,citrussegments,grapes,strawberriesorblueberriestoyourplateofcolorfulvegetables.Justlikemanyvegetables, fruits contain antioxidants that can help protectagainstcertainformsofcanceraswellasreducelevelsofLDL,orbadcholesterol.Trytoavoidorlimittheamountofdriedfruitsyouaddtoyoursalad,suchasdriedcranberriesorblue-berries.Theseoftenhaveaddedsugarsthatcanupthecaloriecontentofyourmeal.Add a healthy crunch!Afewtoastedwalnutsoralmonds,spicybakedgarbanzobeansandquickpickledvegetablesareagreatadditiontoanysalad.Add some protein!Proteintakeslongertodigest,soitkeepsusfulllonger.Proteinalsoisneededforhealthymuscles.Eggs,leanmeat,beansandcheese(inlimitedquantities)areeasywaystoaddprotein. Find a healthier dressing! Therenowarequiteavarietyoflightdressingsandvinai-grettestochoosefrom.Vinegar-baseddressingstypicallyhavelessfatandcaloriesthancreamydressings.Oilandvinegarisahealthychoiceinlimitedamounts--thehealthyfatfromtheoilhelpsyourbodytoabsorbsomeofthevitaminsfromthesalad.Findoneofthesedressingsthatworksforyou. Creatingahealthysaladcanbeasimplewaytosatisfyrec-ommendationsforfruitandvegetableintake.Trymyrecipeforsupersaladwithzestypickledvegetablesandcreateanewwaytoeatwellthisspring!
Super Salad with Zesty Pickled Vegetables Youcanpreparethepickledvegetablesandthesaladdress-inguptothreedaysahead.Justshakethedressingtorecom-bine.Prewashedandpackageddressingsandsliceddelimeatsmakethisflavorfulsaladintoadeliciousmealinrecordtime.Toquicklypicklevegetables:1 cup unseasoned rice vinegar3 tablespoons sugar or stevia1 tablespoon kosher salt1/2 teaspoon garlic powder1/2 teaspoon onion powder1/4 teaspoon hot sauce8 ounces vegetables (small carrots, baby turnips, beets, cucumbers, sweet onions, red bell pepper, okra, zucchini or summer squash) sliced thinly or shaved on a mandolin (about 2 cups)3 sprigs of herbs -- dill, mint or basil3 to 4 black peppercorns Inasmallsaucepan,bringvinegar,sugar,salt,garlicpowder,onionpowderandhotsaucetoaboil.Removefromheatandaddvegetables,herbsandpeppercorns;letsituntiljusttender,about10minutes.Drain liquidanddiscardpeppercorns.Setasideforthesalad.For the salad dressing:1/3 cup olive oil1 tablespoon fresh lemon juice1 tablespoon unseasoned rice vinegar1/2 teaspoon salt1 teaspoon lemon pepper9 cups mixed tender greens (such as mizuna, tatsoi, arugula, dandelion greens and/or sorrel)3 cups romaine hearts cut into bite-sized pieces2 apples (Gala, Fuji or other sweet, crisp apples) or 2 pears (Green Anjou or Bartlett) sliced thinly or chopped into bite-sized pieces, 1 large orange, peeled and segmented or 3/4 cup of berries 6 ounces deli sliced roast turkey, roast chicken breast or roast beef, cut into bite-sized pieces1 large Haas avocado, peeled, seeded and cut into bite-sized chunks1/2 cup slivered almonds or walnut halves, toasted Whiskoil,lemonjuiceandvinegarinasmallbowl;seasonvinaigrettewithsalt,lemonpepper.Tossvinaigrette,greens,ro-maine,fruit,delimeatandavocadoinalargebowl.Addpick-ledvegetablestosalad.Tosstocombine.Sprinklewithnuts.Makes6servings.
*** Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cook-books. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Med-earis.(c) 2016 King Features Synd., Inc., and Angela Shelf Medearis
The Estill County Tribune, March 23, 2016, Page 9
Depositphotos.com
Community NewsMail announcements to The Estill Tribune,6135 Winchester Road, Irvine, KY 40336
Call (606) 723-5012; Fax to (606) 723-2743;or E-mail it to <[email protected]>
Attention: All retired andoldNationalGuardmembersofCharlieCompany1/149th.There will be a breakfast atCrackerBarrel,inRichmond,
onFriday,April1standonthefirstFridayofeachmonthat9a.m. All are invited and wel-come.Hopetoseeyouthere!
Friday, April 1st @ 9am
Retired Co. C Guard Breakfast
The Estill County Appala-chianDulcimerClubwillmeeteveryFridayfrom6to8p.m.at the Estill County Library,246 Main Street, Irvine, foranyone who plays an Appa-
lachianDulcimer,.Oranyonewho is interested is playingoneiswelcometoattend. TheAppalachian Dulcimerwasdesignatedastheofficialstate instrumentofKentucky.
Fridays, 6-8pm
Estill Appalachian Dulcimers
A program on Thursday,March 25th shares tips forbreaking the ice and havingdifficultconversationsaroundsomeofthemostcommonis-suesthatarisewhensomeoneshowssignsofAlzheimer’sordementia. Issuessuchasdoctorvisits,deciding when to stop driv-ing, planning for the future,andbuildingacareteamthatworksandcommunicateswell
are discussed. Learning howto approach these conversa-tionswillhelptoreducesomeof the stress that can accom-panytheprocessofaddressingadiseaselikeAlzheimer’s.Toregister, call the Alzheimer’sAssociation’s24/7Helplineat1-800-272-3900. Itwillbeheld10:30-11:30a.m. at the Madison CountySenior Center, 1215 WestMainStreetinRichmond.
Thursday, March 25th @ 10:30am
Conversations About Dementia
The Estill County Com-munity Chorus meets everyThursday night – except forMaundy Thursday (whichis March 24th, this year)from 7:00 p.m. – 8:30 p.m.,at Irvine United MethodistChurch-243MainSt.,Irvine,KY. OurTheme for theSpringSession and Concert is “I
Love America.” We will beperforming this concert onSunday,June5that3:00p.m.Our Director is Carol AnneWilson. Our Accompanist will beNancy Farmer, and our As-sistant Accompanist is AnnSiudmak. Anyoneiswelcometojointhechoir.
Thursdays @ 7:00pm
Estill Community Chorus
Beginner Yoga Class atMarcum&WallaceHospitalisheldintheMercyRoomeachWednesday from 5:30-6:30p.m. with instructor LaritzaGomez.Thecost isonenon-perishablefooditemforHelp-
ingHandsOutreachMinistry.The instructor will guide theclass through basic poses fo-cused on relaxation, buildingcore strength, and flexibility.Regularlypracticingyogahasmanyhealthbenefits!
Wednesdays @ 5:30pm
Beginner Yoga at Marcum & Wallace
Join the Estill County Li-onsClubona fun trip to theGrandOleOpryinNashville,TennesseeonMay20and21.We’ll depart Irvine at 8AMon Friday, May 20th aboardaTobyToursMotorcoach,ar-rivinginNashvilleintimefora luncheon cruise aboard theGeneralJacksonShowboat. We’llthenheadovertogetcomfortable at the GaylordOprylandHotel,beforehead-ingoutforaneveningofgreatentertainmentattheGrandOleOpry. Thenextmorning, enjoyadelicious buffet breakfast attheOprylandHotelandtakearideontheDeltaFlatboatbe-
foreheadingoutforacouplehours of shopping at the fa-mousOpryMillsMall.We’lldepartNashvilleintimetoar-rivebackinIrvinenear7PMonthe21st. Talk about a whirlwind offunandexcitement, llfortheamazing low price of: $282perpersondoubleoccupancy;$262 per person triple occu-pancy; $252 per person qua-drupleoccupancy. Pick a friend, grab yourspouse, but don’t miss thisone! Your participation alsosupportsourlocalLionsClub.Contact Terry Williams at723-5447 or Tracy Snowdenat723-4023.
Register Early for May 20 & 21
Lions Club Opry Trip Planned
The Four Seasons GardenClub’s meeting will be onThursday, March 17, 2016at3:00p.m.attheBonnysatWisemantown. Tom Bonny, will give ademonstration on “PruningFruitTrees.”The meeting isopentothepublicandfreeofcharge. Theobjectoftheclubistostimulate theknowledgeandlove of gardening; to aid in
theprotectionofnativetrees,plants,andbirds;andtopro-motecleanliness,beauty,andimprovement of property inEstill County. New mem-bersarewelcometojointheclubwhichmeetsonthe3rdThursdayofeachmonth. The Four Seasons GardenClubisamemberoftheNa-tional Council of State Gar-denClub,Inc.
Thursday, March 17th @ 3:00pm
Four Seasons Garden Club
Now ReopenedEnjoy your stay at . . .
Johnetta’s BERGMAN HOUSEBED & BREAKFAST
233 Main St. Irvine, Ky513-205-9113Theme Rooms WIFIReasonable Rates
[email protected] www.bergmanhouse.com
Sammie’s722 Main St. , Ravenna ● 723-6562
Open Mon. -Fri. , 9-6, and Sat. , 9-5 ●DutchCraftAmish-MadeBedding ●NewBedroomSuites ●NewLivingRoomSuites ●NewRecliners&LiftChairs ●WedoSpecialOrders ●Tables&ChairsFree Delivery & Set Up12 Months Same As Cash**WithApprovedCredit
Furniture & Appliances
Now
Accepting
PAINTEDROOFING METAL
We offer 16 colors of our #1 grademetal roofing tin cut to the inch.
Now with a 40-year warranty, thisensures a roof that will last for years. Higher Gauge -- Same Low Prices!! We carry all metal roofing accessories!Phone in or Fax orders welcomeCall606-593-7080
We now accept Credit & Debit Cards!
Wolf Creek MetalOpen five days for your convenience
Mon. -Fri. 8am-5LOCATED1. 5 miles south of
Booneville, KY on Hwy. 11in the Lone Oak Industrial Park
The April meeting of Es-till County Public Library’sSpace Planning CommitteehasbeenchangedtoTuesday,April19,at12:00nooninthe
library meeting room. Theregular meetings, which areheldonthesecondThursdayofthemonth,willresumeonMay12,2016.
Tuesday, April 19th @ 12:00 Noon
Library Space Planning Committee
The Estill County LionsClubwillmeetTuesday,April1, 2016, andon the first andthirdTuesdayofeverymonthatRaders’RiverRestaurant.Themealisat6:30p.m.andbusi-nessmeetingbeginsat7p.m. EstillCountyLionsClubispartofLionsClubInternation-
al,with1.35millionmembersin 205 countries around theworld. WeinvitethosewhofeelacalltomakeourcommunityabetterplacethroughservicetoattendandlearnabouthowLi-onsaroundtheworldearnourmotto,“We Serve . . .”
Tuesday, April 1st @ 6:30pm
Estill County Lions Club
AChrist-FirstBusiness
NOW OPEN!!Just Cuts SALON
(Walk-in only!)Mon.-Thur.-Fri. 2:00-7:00
Saturday - 11:00-3:00383 Richmond Rd. Irvine, KY
AmericanLegionPost#79atMillersCreekwillbehav-ing an Easter egg hunt for
childrenofmembersandtheirguestsonSaturday,March26,2016at3p.m.
Saturday, March 26th @ 3pm
American Legion Easter Egg Hunt
Attention Veterans AVeteransBenefitsFieldRepresentativewillbeattheNationalGuardArmory,335CowCreekRoad,Ravenna,onThursday,April6thandnormallythefirstThursdayofeachmonth.Thehoursare1:30p.m.until3:30p.m. Veteransandtheirdependantswillreceiveassistancefil-ingforFederalandstateveteransbenefits.Thisserviceisprovidedfreeofchargeby theKentuckyDepartmentofVeteransAffairs.Toapply,veteransneedtofurnishcopiesofpertinentdocumentationtoverifyeligibility.Forfurtherinformation,pleasecalltollfreewithinKentucky,1-866-376-0308,tospeakwithaVeteransBenefitsFieldRepre-sentative.
