menu for yor
Empanadas
2 cups dried Masa
2 Tbs. Tomato Paste
2 1/2 cups Water
2 tsp. Salt
1/2 cup Whole wheat flour
1 recipe Vegetarian Carnitas p. 53
2 cups Oil
Mix Masa, flour, and salt. Set aside. Dissolve tomato paste
in water. Moisten masa mixture with water mixture. Knead
until mixed evenly. Divide Masa into even size balls of
desired size. Roll out each ball as you would for a tortilla.
Put 2 Tablespoons of the Vegetarian Carnitas on 1/2 of tortilla
then fold over and seal edges. Continue until all the
dough is used. Fry in med-heat oil. Brown one side, then
turn and brown the other. Place on paper towel to cool
and drain off excess oil. (Add more oil as needed)
Serving Suggestions:
• top with:
Guacamole
Tomato salsa
Chili Salsa
Pico de Gallo
Essential Fatty Acids
The essential fatty acids
(EFA’s) are sometimes called
vitamin F. Researchers have
found that all animals and humans
require essential fatty
acids in the diet. A partial list
of EFA’s include: omega-3,
alpha-linoleic, and omega-6
linoleic acid. These cannot be
synthesized by the human
body, and therefore are
termed “essential”. More of
these EFA’s are required by
the body than all other types
of fats or nutrients that are
“essential”. Every single cell,
organ, and tissue requires a
daily supply of EFA. Omega-
6 is obtained from vegetable
oils, but the omega-3 is often
lacking. The vegetable oils
that contain the highest
amount of omega-3 include:
Pumpkin seed oil
Canola oil
Walnut oil
Flaxseed oil
Soy oil
All dark, green leafy
vegetables also contain high
amount of the omega-3. Flaxseed
oil has the highest content
of omega-3 (52%).
About 2 tablespoons of flax
oil daily will add a generous
supply of the essential
omega-3 fatty acids.
ไม่มีความคิดเห็น:
แสดงความคิดเห็น