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6A Daily News – Wednesday, September 4, 2013 County Fare & tasty fresh Tabbouleh gets healthy take courtesy of lentils By Alison Ladman The Associated Press My mother loves tabbouleh. And given how healthy it is, it's not such a bad food to love. Except that she made it a lot. As in, after I moved out, I avoided it at all costs. I'd grown up with a tabbouleh overload. When I did eventually come back around to tabbouleh, I found that if I tweaked the recipe a bit, I liked it a lot more. The classic combination of lemon, parsley and garlic on cracked wheat is good, but it can be so much more. It can be different and inspired. And you don't have to bring the same version over and over to every backyard barbecue between the months of April and October. I like to start by swapping out the traditional cracked bulgur wheat base for a different whole grain, such as farro, spelt, kamut, barley or even brown rice. For this recipe, I used green lentils, which are packed with nutrients, low in fat, and high in fiber and protein. Plus, they have a subtle flavor, perfect for a salad with plenty of other robust flavors. Next up, the herbs. Traditionally, tabbouleh is made with lots of parsley and some mint. It's pretty easy to switch those up for just about any fresh, green, leafy herb. Try cilantro or even basil. We AP photo by Larry Crowe Broccoli with lemon, olive and caper sauce. fresh oregano 4 cloves garlic, minced 3 stalks celery, diced 1⁄2 cup sliced Kalamata olives 1 red bell pepper, cored and diced 3 tablespoons red wine vinegar 3 tablespoons lemon juice 2 tablespoons extravirgin olive oil Ground black pepper 1⁄2 cup slivered almonds, toasted kept the parsley, but added a bit of oregano and thyme. To round it all out, we added red wine vinegar and lemon juice, minced fresh garlic, chopped celery, toasted almonds, chopped olives, and red bell pepper. To finish it off, you'll want to add a drizzle of really good extra-virgin olive oil. Because it's a simple salad, the quality of the olive oil is important. Lentil Tabbouleh Start to finish: 30 minutes. Servings: 12 Ingredients 2 cups dry green or French lentils Salt 1 cup chopped fresh parsley 2 tablespoons chopped fresh thyme 2 tablespoons chopped Directions Bring a medium pot of salted water to a boil. Add the lentils and cook until al dente, about 15 minutes. Use a mesh strainer to drain the lentils, then spread them in an even layer on a rimmed baking sheet. Transfer to the WE ACCEPT FOOD STAMPS WE FEATURE BLACK CANYON ANGUS BEEF 8049 Hwy 99E, Los Molinos, CA CUSTOM CUT MEATS AT NO EXTRA CHARGE "Your Family Supermarket" NO CARDS REQUIRED FOR EVERYDAY LOW PRICING OR SALE ITEMS We appreciate your business - and we show it! 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Oil Corona Beer Pepsi Soft Drinks 18 pks. 12 oz. 2 liters 899 + crv 1599 $ + crv 1 39 $ 29 Pepsi or Coke Soft Drinks 12 pk. 12 pk. cans 1999 $ + crv 99¢ + crv Visit us at: www.nuwaymarket.iga.com 399 $ + crv Broccoli may help slow, prevent arthritis By Relaxnews A compound found in broccoli could be key to preventing or slowing the progress of the most common form of arthritis, according to new research led by the University of East Anglia in the UK. Results from the laboratory study show that sulforaphane slows down the destruction of cartilage in joints associated with osteoarthritis. The researchers found that mice fed a diet rich in the compound had significantly less cartilage damage and osteoarthritis than those that were not. Sulforaphane is released when eating cruciferous vegetables such as brussels sprouts and cabbage, but particularly broccoli, the researchers said. Previous research has suggested that sulforaphane has anti-cancer and anti-inflammatory properties, but this is the first major study into its effects on joint health, they added. The researchers discovered that sulforaphane blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation. Findings were published Wednesday, Aug. 28, in the journal Arthritis & Rheumatism. Convenient snacks for those who can't eat most somethings By Vicky Hallett The Washington Post Katelyn Sornik wanted something she could stuff in her purse to eat on the go. The problem? The 29year-old Georgetown resident can't eat most somethings. "I had food poisoning and it messed up my whole system," says Sornik, whose 2007 illness forced her to eliminate dairy, eggs, meat and gluten from her diet. "I couldn't digest like I used to. A lot of my go-to foods were off the table." The sudden shift inspired her learn to cook and start a blog — newkidontheveganblock.com — about her culinary adventures. That's when she started experimenting to develop a snack bar she could actually stomach. In search of protein, fiber and a chewy texture, Sornik blended almond butter, coconut, rolled oats, chia seeds and flax meal with fruits and spices. She added in rice cereal because, she says, "It breaks it apart, so it's not such a brick of a bar." Sornik's mostly organic creations were raw originally, but those weren't any good when Red Bluff Garden Club presents "An Elegant Garden Party" 69 3 ¢ $ 30 pks. 12 oz. cans $ 48 oz. bottle refrigerator to cool. Meanwhile, in a large bowl, combine the parsley, thyme, oregano, garlic, celery, olives and red pepper. Set aside. In a small bowl, whisk together the vinegar, lemon juice and olive oil. Drizzle the dressing over the herbs and vegetables, then mix thoroughly. Once the lentils have cooled (they don't need to be chilled, just no longer hot), add to the bowl and mix well. Season with salt and pepper, then sprinkle the almonds over the top. Nutrition information per serving: 180 calories; 45 calories from fat (25 percent of total calories); 5 g fat (0.5 g saturated; 0 g trans fats); 0 mg cholesterol; 25 g carbohydrate; 6 g fiber; 3 g sugar; 11 g protein; 160 mg sodium. Luncheon, Auction, Vendors, Photo courtesy of Katebakes Each Kate Bakes bar has 220 calories, 7.5 grams of protein and 4 grams of fiber; the bars currently come in four flavors. she couldn't be near her fridge. Once she figured out a way to cook the bars at just the right time and temperature so they wouldn't be "hard as a rock," Sornik's friends got a taste — and they persuaded her to start selling. That's how she started Kate Bakes (katebakesbars.com), which currently sells four flavors of the 220-calorie, 2-ounce bars for $3 each: Banana Cinnamon Oatmeal, Chocolate Coffee, Sunflower Raisin Butter and Cardamom Date. Her successful Kickstarter cam- & Floral Design Program by Kate Gleim House of Design Rolling Hills Casino Corning Sat., Oct. 12, 2013 9:30am-2:00pm Tickets $28 Last day to purchase Oct.1st 527-9403 or 384-1913 paign that ended July 31 netted her more than $5,000 to expand the line to include more flavors and add granola. Kate Bakes products have also just arrived at her first retailer, the Muse Cafe in Washington's Corcoran G a l l e r y (toddgraysmuse.com). The success is a sign to Sornik that she's not the only one looking for easily portable vegan and gluten-free options. "It's a convenient food that's made in a much more evolved way," she says. Expect more evolution ahead. 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