magazine-pdf.org_13325_Better_Nutrition_April_2017_2

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#$%&'()*(+TIPS, TRICKS, & RECIPES FOR EASY VEGETARIAN EATING Pesto Perfection Our homemade pesto shines in this wholesome, gluten-free salad /// BY MARY MARGARET CHAPPEL Bursting with fresh garden herbs and vegetables, pesto is not only full of antioxidants, but it also gives simple dishes instantly elevated flavor. And nowhere is that more apparent than in this simple spring tabbouleh. It’s also extremely versatile. Just add a little more liquid to our Sun-Dried Tomato Pesto, and it makes a great sauce for pasta or polenta. SORGHUM AND SUN-DRIED TOMATO PESTO TABBOULEH Serves 6 Sorghum is a gluten-free grain that is gaining popularity and becoming more available in stores. It has a chewy texture similar to couscous. ½ cup sorghum, rinsed and drained ½ cup Sun-Dried Tomato Pesto (see recipe below) 1 English cucumber, peeled and diced (2 cups) 2 cups halved grape or cherry tomatoes 1 cup chopped fresh basil, parsley, or cilantro 8 green onions, thinly sliced (1 cup) 2 Tbs. lemon juice 1. Combine sorghum and 1 cup water in medium saucepan; bring water to a boil. Cover pan, reduce heat to medium-low, and simmer 1 hour, or until grains are tender. Drain, and transfer to bowl. 2. Stir pesto into hot sorghum, then allow mixture to cool. Once sorghum is cool, stir in remaining ingredients, and season with salt and pepper, if desired. Let stand 1 hour or refrigerate overnight for best flavor. Per serving: 175 cal; 4g prot; 10g total fat (1g sat fat); 20g carb; 0mg chol; 23mg sod; 3g fiber; 6g sugars SUN-DRIED TOMATO PESTO Makes 2 cups Sun-dried tomatoes have such a rich, robust flavor that this sauce needs no cheese to taste decadent. 3 oz. dry-pack sun-dried tomatoes, sliced (1 cup) 1 cup packed fresh basil, parsley, or cilantro leaves 3 cloves garlic, peeled ½ cup olive oil ½ tsp. salt, optional ¼ tsp. freshly ground black pepper ,-./012/ 34156 Sun-dried tomatoes contain a higher concentration of lycopene and vitamins A and C than fresh tomatoes. 1. Place sun-dried tomatoes in small bowl, and cover with boiling water. Let soak 5 minutes, then drain, and discard liquid. Cool. 2. Place tomatoes, basil (or parsley or cilantro leaves), and garlic in food processor, and process until finely chopped. With motor running, add oil in steady stream, and process until smooth. Season with salt (if using) and pepper. Per 1-Tbs. serving: 75 cal;
FLAX - SESAME - SUNFLOWER - COCONUT - * Udo’s Oil provides all the omegas you need in one spoonful…we’re talking about omega-3 & -6 plus the added benefits of omega-9. We use pure, fresh-pressed flax oil and blend it with sunflower, coconut, and sesame oils ensuring that we provide you with all the omegas your body needs. Since your body can’t make them, it’s important to use Udo’s Oil daily…just blend, mix, and drizzle it into every meal. Udo’s Oil... because getting the omegas your body needs shouldn’t be complicated.
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