Meal of the month: Hearty salad supper

A big, hearty salad can be a great way to get your daily dose of vegetables. Add other filling ingredients to turn your salad into a healthy, satisfying meal. Here’s a template for creating one.

Greens. Darker greens tend to have higher levels of heart-protecting nutrients. Good choices include kale, spinach, and romaine lettuce.

Vegetables. Create a rainbow with raw vegetables such as tomatoes, carrots, yellow bell peppers, cucumbers, and purple cabbage. Or just use whatever you have on hand, including any leftover steamed or roasted vegetables, such as asparagus, green beans, or broccoli.

Starches. Cooked and cooled grains add extra fiber and other nutrients. Try bulgur, farro, quinoa, or wild rice. You could also add chunks of regular or sweet potatoes, or whole-wheat pasta.

Protein. Like starches, protein makes a salad more filling. Try canned beans (such as chickpeas or white beans), nuts (walnuts, pecans, or almonds), cubes of tofu, chopped hard-boiled eggs, or small pieces of cheese (such as cheddar or feta), chicken, turkey, or fish.

To make a simple dressing, whisk together three parts olive oil with one part vinegar or lemon juice, adding salt, pepper, chopped garlic, and herbs to taste. Or try one of the dressings from the Harvard T.H. Chan School of Public Health’s Nutrition Source:

Bible verses for today’s meditation and inspiration: Matthew E. McLaren

2 Corinthians 13:9 For we rejoice when we ourselves are weak but you are strong; this we also pray for, that you be made complete.

Colossians 1:28 We proclaim Him, admonishing every man and teaching every man with all wisdom, so that we may present every man complete in Christ.

Colossians 4:12 Epaphras, who is one of your number, a bondslave of Jesus Christ, sends you his greetings, always laboring earnestly for you in his prayers, that you may stand perfect and fully assured in all the will of God.

2 Corinthians 10:15-16 not boasting beyond our measure, that is, in other men’s labors, but with the hope that as your faith grows, we will be, within our sphere, enlarged even more by you, so as to preach the gospel even to the regions beyond you, and not to boast in what has been accomplished in the sphere of another.

2 Thessalonians 1:3 We ought always to give thanks to God for you, brethren, as is only fitting, because your faith is greatly enlarged, and the love of each one of you toward one another grows ever greater;

2 Peter 3:18 but grow in the grace and knowledge of our Lord and Savior Jesus Christ To Him be the glory, both now and to the day of eternity. Amen.

Ephesians 1:17-18 that the God of our Lord Jesus Christ, the Father of glory, may give to you a spirit of wisdom and of revelation in the knowledge of Him. I pray that the eyes of your heart may be enlightened so that you will know what is the hope of His calling, what are the riches of the glory of His inheritance in the saints,

Ephesians 3:16-19 that He would grant you, according to the riches of His glory, to be strengthened with power through His Spirit in the inner man, so that Christ may dwell in your hearts through faith; and that you, being rooted and grounded in love, may be able to comprehend with all the saints what is the breadth and length and height and depth, read more

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