Cent$ible Nutrition News
June/July 2015
Cost Cutter: Make Your Own Nut Toppings Instead of buying already prepared salad toppings consider making your own. For example, you can make your own crunchy pecan topping by heating ½ cup chopped pecans in a skillet over medium heat. Toast them lightly, until they are fragrant, but keep a close watch so they do not burn. Add 1 tablespoon of honey and a dash of cinnamon. Stir constantly until the mixture begins to simmer. Place on wax paper and let cool. Add these tasty nuts to your favorite fruit or lettuce salad.
Helping Families Eat Better for Less
Vol. 18, No. 3
Shake It Up with Delicious Summer Salads! Summer time is a great time to enjoy a variety of salads. Rather than going to your favorite restaurant for a pricey salad, consider making your own at home. You never know, you may just make something even more delicious. Put your creative powers to work. To get started, choose one or more ingredients from each of the following groups: • Greens – spinach, kale, romaine, mixed greens (Find your favorite in your backyard garden, at the farmers’ market or your local grocery store.) • Protein – grilled chicken, beef, or turkey; canned beans such as black, garbanzo, or white; canned tuna; hard boiled eggs; or leftover cooked meats • Sweet – diced apple, strawberry slices, raisins, orange slices • Salty or Crunchy – sunflower seeds, peanuts, walnut pieces, almonds, crunchy pecans • Other vegetables – peas, broccoli, cauliflower, carrots, cherry tomatoes, or zucchini • Dressing – store-bought or homemade If you would like to create your own vinaigrette, try the following recipe from the new Cent$ible Nutrition Cookbook. Remember, you can get this cookbook for free by taking a Cent$ible Nutrition class in your county. Create Your Own Vinaigrette: • Oil (½ cup): Olive, Canola, Vegetable, or Walnut • Acid (3 tablespoons): Vinegar or Citrus Juice • Seasonings (½ teaspoon powder, 1 teaspoon dried, or 3 tablespoons fresh): Herbs, Spices, Garlic, Onion, or zest from Orange or Lemon • Sweet (optional) (1 tablespoon) Honey, Brown Sugar, or Orange Juice Happy summer and enjoy salad making!
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