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“НАШЕ ЖИТТЯ”, КВІТЕНЬ 2016 WWW.UNWLA.ORG 33 Eventually, you’ll reach the beloved bread aisle. You knew this was coming sooner or later. Hopefully, most of us are now selecting whole wheat products rather than the “cottony” bread products that surround them. This is a good choice but remember to read labels anyway. Check for whole wheat as the first ingredient and watch out for high fructose content. Be careful with dark-colored breads—many of them are just that, artificially “colored.” And finally, despite the “high in fiber” note on the packaging, remember that your fiber should come from produce not from bread. One tasty bread alternative is wraps that can be cut into chunks and are available in whole wheat versions. As you pass the snack aisle, avoid pretzels. They are full of carbohydrates and have no nutri- tional value. A much better choice is popcorn that you can add your list of approved toppings. Nuts are good but should be limited because of their high caloric content so remember to read labels before choosing. Macadamia nuts, walnuts, and almonds are among the good choices. As you cruise down the beverage aisle, limit yourself to seltzers and flavored water, pref- erably without artificial sweeteners. You can ac- tually train your taste buds to get used to certain types of food, and this includes training them to enjoy beverages without added sweeteners. New temptations surround you in the candy aisle, so brace yourself with the mantra “all things in moderation” and take comfort in the knowledge that it is fine to select a good and well- made product that will give you pleasure as long as you don’t gorge. So go ahead and buy that good quality chocolate and enjoy it. After all, you did so well with your other choices in all the other aisles, you’ve earned a reward. After reading all these suggestions, rec- ommendations, and warnings, you may think that all of this is ridiculous. Who can shop like this and eat this way? But like all the beneficial things you have learned to do in life, this is a shopping and eating philosophy that can be learned in incre- ments. Sooner than later, you are likely to discov- er it is actually an adventurous way to shop and a tastier way to eat. More importantly, it is an ap- proach that will make you feel better. As with most things in life, this guide should be followed with common sense; the recommendations are not etched in stone and can accommodate excep- tions and changes. Happy, healthy shopping! I’ll end this column with a favorite recipe that fits the bill and illustrates the possibilities. Smachnoho! REFRESHING SEAFOOD SALAD This works as an appetizer or as a complete light meal based on portion selection. Makes four servings. 1 large unpeeled cucumber cut into thin slices 4 cups of chopped, cooked chilled seafood (try a combination of shrimp, salmon, scallops) 2 oranges, peeled and sliced into bite-size segments 4 tablespoons of finely chopped celery 4 tablespoons of finely chopped parsley 4 tablespoons of finely chopped red onion 4 teaspoons of fresh lemon juice 4 teaspoons of white vinegar 4 tablespoons of extra virgin olive oil 2 teaspoons of honey 1/2 teaspoon of salt 1/2 cup of shelled walnuts, almonds, or Macadamia nuts Line four bowls with the cucumber slices. In a separate bowl, combine the seafood you selected with the celery, parsley, and red onion. In a separate bowl, whisk together the lemon juice, vinegar, olive oil, hon- ey, and salt. Divide seafood mixture into four equal portions and arrange on cucumber slices. Add orange segments and then drizzle the liquid ingredients over the contents of each bowl. Top with nuts. Tastes best when assembled right before serving, but the individual steps may be prepared earlier.
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