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THE PEABODY ADVOCATE
- Friday, April 21, 2017
Page 15
• Recipe
Warm Cannellini Salad with Prosciutto
Serves: 6
I
havemade this recipe for par-
ties and cooking demonstra-
tions and it’s always a success.
The prosciutto really takes the
beans to newheight. Great sal-
ad for a brown bag lunch.
4 to 6 slices prosciutto
(3 to 4 oz.)
3 tablespoons Olive oil
3 cloves garlic, minced
2 tablespoons lemon
juice
1 tablespoon snipped
sage
4 cups f resh arugu-
la, bite size or mixed
greens
1 -19 oz. can cannel-
lini beans (white kid-
ney beans), rinsed and
drained
1/8-teaspoon salt
Preheat oven to 375 degrees.
Arrangeprosciuttoinasinglelay-
er on a large baking sheet. Bake
for about 25 minutes (until you
become familiar with the pro-
cess, keep checking on the pro-
sciuttoafter15minutes)orwhen
it appears crispy (do not move
prosciutto during baking). Re-
move from oven. Crumble with
hands when cool. Set aside.
In a small saucepan heat oil
over medium heat. Add gar-
lic and cook oil until it begins to
brown. Remove from heat. Stir
in lemon juice, sage, and salt,
set aside.
Arrange arugula on serving
platter and top with beans then
prosciutto. Drizzle with warm
dressing. Serve immediately.
Tip: make prosciutto crispy on
the stovetop by placing it in a skil-
let in a single layer and cook on
mediumheat until crispy. Remove
from skillet and let cool. Crumble
withhands.
The Nutritionist Corner
Health Effects of Protein
By Anna Tourkakis,
Nutritionist
D
eveloping countries have
problems with malnutri-
tion, due to insufficient pro-
tein in their diets.In the United
States, getting enough protein
is rarely a problem. Most Amer-
icans consume substantially
more than the Recommend-
ed Dietary Allowance (RDA);
these recommended amounts
are the average daily require-
ments for healthy people. All
animal foods and their prod-
ucts, and plant foods such as
dry beans, peas, soybeans, nuts
and seeds are considered pro-
tein sources.
Too much of a good thing
Eating too much protein has
no benefit. Contrary to popu-
lar belief, consuming more pro-
teinwill not result inbiggermus-
cles, strongerbonesor increased
immunity. Similar to carbohy-
drates and fats, protein is an en-
ergy-yielding nutrient. Such nu-
trients furnish calories the body
needs to carry out its functions.
If toomany calories are taken in,
the extra protein is not stored
as protein but rather is convert-
ed to and stored as fat.All excess
calories, regardless of the source
-- carbohydrate, fat or protein --
are stored as fat.
Consuming high amounts
of protein can be bad for your
health, especially if you eat a lot
of high-fat animal proteins, such
as hamburgers and cheese, and
few plant proteins. High-fat an-
imal foods contain significant
amounts of saturated fat, which
raises your level of blood cho-
lesterol and increases your risk
of heart disease. Another nega-
tiveeffectwheneatingtoomany
high protein, high-fat foods is
weight gain, from simply con-
suming toomany calories.
Go for balance
Plantsourcesofprotein(beans,
peas, soybeans, nuts and seeds)
are a healthier choice. For the
most part, they contain less fat
and more fiber- although nuts
and seeds can be high in fat, it
is the healthy kind. Plant foods
also contain no cholesterol and
are rich invitamins andminerals.
TheDietaryGuidelines forAmer-
icans recommend that the aver-
age person consume five and
a half ounces of protein foods
daily. This intake
is based on the
premise that in-
dividuals con-
sume protein from both animal
and plant sources.
Balance your protein sources
andmakemealshealthier. Sever-
al times a week make plant pro-
teinthecenterpieceofyourplate
and use animal-based protein in
small quantities to embellish. In-
steadofmacaroni andcheesetry
pastaandbeans;makehummus
or bean dip spread your sand-
wichfilling inplaceofdelimeats;
when dining out order a com-
plete main dish such as chicken
broccoli and ziti.
Protein is certainly vital for
proper growth and keeping our
bodies ingoodworking form.To
obtain thebenefits of this essen-
tial nutrient and minimize dam-
agevaryandbalanceyourchoic-
esofprotein-richfoods.Keeppro-
tein harmony on your platewith
bothleananimal andplant foods
choices.See recipe – Warm Can-
nellini Saladwith Prosciutto.
Learn more about proteins;
BringEatingFromWithin toyour
workplace! Contact me to learn
more about my corporate well-
ness programs.
Anna Tourkakis is a nutritionist, author and founder of Eating
FromWithin Nutrition. She provides nutrition advisory services
and healthy eating programs to companies and individuals to help
clients manage health conditions and maintain healthy eating
lifestyles.Anna can be reached at anna@eatingfromwithin.com
T. 781 334-8752; www.eatingfromwithin.com
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Savvy Senior
What to Do with Cremated Ashes?
Dear Savvy Senior,
Whenmy father passedaway a fewmonths agowe hadhim
cremated, but are now wondering what to do with his ashes.
My sister and I would like to do something celebratory for his
life, but aren’t sure what to do. Any suggestions?
No Instructions Left
Dear No,
If your dad didn’t leave any final instructions on what to
do with his cremated remains (ashes), you have a wide ar-
ray of choices. They can be kept, buried or scattered in a va-
riety of ways and in many locations. Here are some differ-
ent options to help you decide.
Keep Close By
Formany people, keeping the ashes of their deceased love
one close by provides a feeling of comfort. If you fit into this
category, you could keep his ashes in an urn on the mantel
or in a cabinet, or you could also scatter some of them into
your lawn or garden, shake them into a backyard pond or
dig a hole and bury them. Another possible option is eco-
friendly urns (like
UrnaBios.com
or
EterniTrees.com
) that con-
tain a seed that grows into a tree or plant after being buried.
Cemetery Options
If you want your dad’s final resting place to be at a cem-
etery, you have several choices depending on how much
you’re willing to spend. With most cemeteries, you can ei-
ther bury his ashes in a plot, or place them in cremation
monument, a mausoleum, or a cemetery building called a
columbarium.
Scatter Them
If you want to scatter his ashes, to help you chose an ap-
propriate location, think about what your dad would have
liked. For example, did he have a favorite fishing spot, camp-
ing area, golf course, beach or park that held a special mean-
ing? These are all possibilities, but be aware to that if you
choose to scatter his ashes in a public location or on private
land, you’ll need get permission from the management, lo-
cal government or the land owner.
National parks, for example, require you to have a permit
before you scatter ashes. If you wish to dispose of them at
sea, the Environmental Protection Agency asks you be at
least three miles from shore. Beach scatterings are also il-
legal in some states, including California, but are rarely en-
forced. Andmany public areas, like Central Park andDisney-
land prohibit scattering ashes too, as do most professional
and college sports stadiums.
Untraditional Methods
If you want to do something truly unique with his ash-
es, you have many choices here too, but they can get pricy
ranging from a few hundred to several thousand dollars.
Here are several to consider.
Scatteringbyair:
This free-spiritedoption lets you spread
your dad’s ashes into the sky so the particles can be taken
by the wind. To do this, you could hire a private plane, heli-
copter or hot air balloon service, or use a balloon scattering
service like
EternalAscent.com
or
Mesoloft.com
. Or, you could
even sendhis ashes intoouter spacewith
ElysiumSpace.com
.
Scattering by sea:
If your dad loved the water, there are
many businesses that offer ash scattering services at sea, es-
pecially close to coastal areas, or you could rent a boat and
do it yourself.There are also companies like
EternalReefs.
com
that offer reef memorials so your dad’s ashes can rest
on the ocean floor.
Ashes to keepsakes:
If you want a keepsake of your dad,
you can also turn some of his ashes into a wide variety of
memorabilia, such as: diamonds (see
LifeGem.com
or
DNA-
2Diamonds.com
); jewelry or other handcrafted glass items
(
ArtFromAshes.com
and
Memorials.com
); vinyl records (
An-
dvinyly.com
); gun ammunition (
MyHolySmoke.com
); or an
hourglass urn (
InTheLightUrns.com
).
Send your senior questions to: Savvy
Senior, P.O. Box 5443, Norman, OK 73070,
or visit SavvySenior.org. JimMiller is a
contributor to the NBC Today show and
author of “The Savvy Senior” book.
by Jim Miller
Warm Cannellini Salad with
Prosciutto.