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THE REVERE ADVOCATE
- Friday, April 21, 2017
Page 15
• Recipe
Warm Cannellini Salad with Prosciutto
Serves: 6
I
have made this recipe for par-
ties and cooking demonstra-
tions and it’s always a success.The
prosciutto really takes the beans
to new height. Great salad for a
brown bag lunch.
• 4to6slicesprosciutto(3to4oz.)
• 3 tablespoons Olive oil
• 3 cloves garlic, minced
• 2 tablespoons lemon juice
• 1 tablespoon snipped sage
• 4 cups fresharugula, bite sizeor
mixed greens
• 1 -19 oz. can cannellini beans
(white kidney beans), rinsed
and drained
• 1/8-teaspoon salt
Preheatovento375degrees.Ar-
range prosciutto in a single layer
on a large baking sheet. Bake for
about 25 minutes (until you be-
come familiar with the process,
keep checking on the prosciutto
after 15 minutes) or when it ap-
pears crispy (do not move pro-
sciutto during baking). Remove
from oven. Crumble with hands
when cool. Set aside.
In a small saucepan heat oil
overmediumheat. Addgarlicand
cook oil until it begins to brown.
Remove from heat. Stir in lemon
juice, sage, and salt, set aside.
Arrangearugulaonservingplat-
ter and top with beans then pro-
sciutto. Drizzle with warm dress-
ing. Serve immediately.
Tip:makeprosciuttocrispyonthe
stovetopbyplacing it inaskillet ina
single layer and cook on medium
heat until crispy. Remove from skil-
letandletcool.Crumblewithhands.
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The Nutritionist Corner
Health Effects of Protein
By Anna Tourkakis,
Nutritionist
D
eveloping countries have
problems with malnutrition,
due to insufficient protein in
their diets.In the United States,
getting enough protein is rarely
aproblem.MostAmericanscon-
sume substantially more than
the Recommended Dietary Al-
lowance (RDA); these recom-
mended amounts are the av-
erage daily requirements for
healthy people. All animal foods
and their products, and plant
foods such as dry beans, peas,
soybeans, nuts and seeds are
considered protein sources.
Toomuch 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, regardlessof thesource
-- 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
arerich invitaminsandminerals.
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 consumeprotein from
both animal and plant sources.
Balance your protein sources
andmakemealshealthier. Sever-
al times a week make plant pro-
teinthecenterpieceofyourplate
anduseanimal-basedprotein in
small quantities toembellish. 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
obtainthebenefitsof thisessen-
tial nutrient andminimize dam-
agevaryandbalanceyourchoic-
es of protein-rich foods.Keep
protein harmony on your plate
with both lean animal and plant
foodschoices.Seerecipe–Warm
Cannellini Saladwith Prosciutto.
Learn more about proteins;
BringEatingFromWithintoyour
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
Warm Cannellini Salad with
Prosciutto.
Answers on page 17
1. The lady’s slipper belongs to what
flower family?
2. In computerese, what does MIME
mean?
3. On April 21, 1790, in Philadelphia,
whose funeral did 20,000 people
attend?
4. In tennis, what word means zero?
5. In the 1933 “Alice in Wonderland”
movie, who plays Humpty Dumpty?
6. In ancient mythology, who did Echo
love? (Hint: a flower)
7. “Breaking Away” is a movie about
what sport?
8. On April 21, 1828, who published the
largest English language dictionary of
its time?
9. In music, what does the abbreviation
“ST” mean?
10. Where is the Nobel Museum?
11. In spring, what flower is widely
celebrated in Japan?
12. In “The Autocrat of the Breakfast-
Table,” who said, “Boston State-house
is the hub of the solar system”?
13. What European city’s subway is called
the Tube?
14. On April 22, 1972, what holiday was
created?
15. What New York baseball great said,
“The future ain’t what it used to be”?
16. On April 23, 1981, what first in burn
treatment happened at Mass. General
Hospital?
17. Which country has won the most
Oscars for Best Foreign Language
Film?
18. On April 25, 1859, what canal had its
ground-breaking?
19. Which president was the first U.S.
breeder of roses?
20. In Shakespeare’s “A Midsummer
Night’s Dream,” what was Robin
Goodfellow also called?