Class Notes & a recipe

Tips:
Cinnamon  is  a natural appetite stimulant. 
Lemon juice stimulates digestive and liver function. 
Wash your fruit and veg in a vinegar and water solution (skip those expensive vegetable washes you find in the produce department at the store. Rinse you veggies at home in a sink or bowl full of water with a dash of white vinegar. Vinegar is antimicrobial. 

Wednesday night's class recipe. Seasonal fruit. For all of you in colder climes you might not want a cold dinner but it was 88 degrees here today. 

Waldorf Salad
3/4 Cup cooked wheatberries 
3 Cups apples diced
1 1/4 Cup celery thin sliced
1/4 C raisins
1/4 Cup walnuts, chopped
juice of 1/2 lemon
1/4 tsp cinnamon
2 TBS  mayonnaise
2 TBS non-fat sour cream

In a large bowl mix together the apples, celery, cooked wheat berries, raisins and walnuts. 
In a smaller bowl combine the lemon juice, sour cream, mayonnaise and cinnamon. Mix well
Add the mayo mix to the apple mix and toss
Cover and chill at least one hour before serving 

Notes:
wheat berries. Cook in simmering water about an hour ratio of berries to water 1:3. 
you can sub spelt berries or farro
other ideas for changes and substitutions: grapes, cranberries, dried cherries, pears, yogurt (for the mayo, sour cream or both) 


if you are unfamiliar with  wheat berries here is a link
http://www.gourmetsleuth.com/Dictionary/W/Wheat-Berries-5586.aspx

Have you had a Bahn Mi? I'm hooked on the  vegetarian version at Tam Deli on North Lamar and I just found a recipe that looks feasible (I actually have all of the ingredients on hand except the buns). I'll give it a try soon and let you know the results. 
Happy Weekend.  Eat well and stay fit. 
I'll be walking the Austin Komen 5 K on Sunday morning.