California Educator

December 2012

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THE FAB FOUR ��� Turkey sausage ��� Spinach ��� Roma tomato ��� Feta cheese Look for key ingredients that can be used in different dishes. Cut the recipe in half if you are just cooking for yourself, and you���ll still have some left over, for example: As a pasta dish 1 lb whole-grain pasta 5 links turkey sausage 1 bag fresh spinach, washed and trimmed 1 tablespoon onion flakes 1 tablespoon granulated garlic 4 ripe Roma tomatoes 8 oz seasoned feta cheese 1 tablespoon onion flakes 1 tablespoon granulated garlic Salt and pepper to taste Prepare pasta as directed. While you are waiting for the water to boil, cook sausage in a large skillet over high heat, crumbling with a wooden spoon. In separate pan saut�� spinach with a touch of water, onion and garlic, then remove from pan and coarsely chop. Cut tomatoes into chunks. When sausage is finished, mix in spinach and tomato and set aside. When pasta is done, drain and place in a large bowl. Toss with sausage mixture and finish off with the feta cheese. Q&A with Paul McCullough What were your considerations in developing these healthy lunches Why are you concerned about school and snacks for teachers? employees��� diet? First I considered adaptable recipes that Teachers and other professionals who work with students are responsible for educating the future of our country ��� and we need you. Educators are nurturers taking care of others, but you also need to take time to take care of yourself. If you are taking care of yourself from the inside out, feeding yourself a balanced diet, taking the stairs and fitting in a walk on your break, you will be a more effective educator. You will be more focused. I���ve heard people say, ���Eating healthy is expensive.��� My answer: So are high blood pressure, heart disease and obesity. FIND it ONLINE! From apples and avocados to carrots and dried fruit, many items you may already have in your pantry can create many healthy meals and snacks. For recipes and more, visit our website at 32 California Educator December 2012 ��� January 2013 could easily transform into diferent dishes. I wanted them to be tasty as well as provide balanced nutritional value. hey can be made in 20 minutes or less. Healthy eating does not necessarily require cooking. It���s knowing what to buy and how to put it together that���s half the battle. Time is something we all need more of, so I thought about taking a Sunday trip to the market where you could get everything you need for your lunches in a one-stop shop. What principles from these recipes can be applied to future lunches and snacks for a week? It is well known that five smaller meals during the day helps boost your metabolism and regulate blood sugar, and helps you stay focused. Think about a mid-morning snack, healthy lunch with complex carbs and lean protein, then an afternoon snack as well. And water! Lots of water. What makes these meals and snacks healthy? Because they are filled with vitamins and minerals. They are not processed foods that are leached of their natural goodness and filled with preservatives. Most of the menu items are low in fat where it counts: turkey sausage, low-fat cheese, lean chicken and

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