www.mycnews.com • Community News – St. Louis County • July 6, 2016
Learn & Play
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Recipe: Make summertime snacking nutritious, delicious For many, summertime is synonymous with outdoor adventures and on-the-go activities, ranging from biking and hiking to swimming and tennis. Choosing smart snacks that are simple to make, packed with nutrition and taste great can help power you up without slowing you down. “Creating DIY snacks with real foods, like Montmorency tart cherries, nuts and seeds, gives your snacking habits an upgrade. Not only do ingredients like these offer endless variety in flavor and texture; their nutri-
ent density will also make your snacks work harder for you,” said Matthew Kadey, registered dietitian and author of “Rocket Fuel: Power Packed Foods for Sports and Adventure.” Montmorency tart cherries, which are grown in North America, are packed with anthocyanins – natural compounds that provide their ruby-red color, distinctive tart taste and potential health benefits. For those bolstering their exercise regimens this summer, there are added reasons to take a look at tart cherries.
Tart Cherry, Dark Chocolate and Cashew Granola Bars Prep time: 10 minutes | Cook time: 15 minutes | Servings: 10 Recipe courtesy of Kristina LaRue of LoveandZest.com
Studies have shown that Montmorency tart cherry juice may help reduce strength loss and aid recovery after extensive exercise. “Try whipping up a batch of Cherry Mojito Popsicles,” Kadey said. “These cocktail-inspired popsicles are a refreshing way to work both recovery-boosting tart cherry juice and protein-laced Greek yogurt into your post-workout routine.” For more recipes and to find out more about Montmorency tart cherries, visit ChooseCherries.com.
Tart Cherry Mojito Pops Prep time: 15 minutes | Freeze time: 6 hours | Servings: 6 | Recipe courtesy of “Rocket Fuel” by Matt Kadey, RD Ingredients: 11/4 cups plain Greek yogurt 2 tablespoons honey 1 lime, zest only 11/4 cups Montmorency tart cherry juice 1 lime, juice only 1/3 cup finely chopped fresh mint leaves 2 tablespoons light rum (optional) Directions: Stir together yogurt, honey and lime zest. In separate bowl, stir together tart cherry juice, lime juice, mint and rum, if desired. Spoon two alternate layers of yogurt and cherry mixture into each mold. Insert sticks into molds and freeze until solid, about 6 hours. To unmold pops, run mold under warm water for a few seconds, being careful not to thaw pops. Store in freezer for up to 2 months.
Ingredients: 1 cup chopped raw cashews 1/2 cup chopped raw almonds 1/2 cup dried Montmorency tart cherries 1/2 cup puffed rice cereal 1/4 cup pumpkin seeds 1/4 cup semi-sweet chocolate chunks 1/8 teaspoon sea salt 1 tablespoon whole golden flaxseeds 1/4 cup brown rice syrup 1 tablespoon almond butter
Transfer bar mixture to prepared baking dish. Using extra sheet of parchment paper, press down on mixture to form it to pan, ensuring there are no spaces in mix. Bake 15 minutes; allow bars to cool completely in pan on wire drying rack. Place in fridge or freezer for faster cooling.
Directions: Heat oven to 325 F; line 8-by-8-inch baking pan with parchment paper. In bowl, mix all dry ingredients together. In small bowl, stir together syrup and almond butter until combined and gently fold into nut mixture until completely incorporated.
SUDOKU:
Remove parchment paper with cooled bars from pan and, using serrated knife, slice into 10 even bars. Remove parchment paper from bottom of each bar. Wrap each bar individually with plastic wrap. Place wrapped bars in airtight container and store on counter for up to 5 days, or in fridge for up to 2 weeks.
Fill in the blank squares in the grid, making sure that every row, column and 3-by-3 box includes all the digits 1 through 9.
See solution on page 13
Crossword Puzzle Theme: Great Poets ACROSS
1. Angry walk 6. Bell and Barker, e.g. 9. Fields and Basinger 13. Donny’s singing sister 14. *T.S. Eliot poem, “____ Wednesday” 15. Loosen laces 16. Glorify 17. *Theodor Geisel, ____ Dr. Seuss 18. Daughter of a sibling 19. *Wordsworth or Shakespeare 21. *He hears America singing 23. Pig’s digs 24. Discharge 25. Exchange for money 28. Grey, of tea fame 30. Like oxen put together 35. Second-hand 37. Saintly glow 39. Theater play 40. Ancient Scandinavian symbol 41. Pinch to save 43. F.B.I. operative 44. Nathaniels, to their friends? 46. Fencing weapon 47. Fail to mention 48. Swell 50. Unforeseen obstacle 52. Pub offering 53. *Cyrano de Bergerac had a big one 55. Cathode-ray tube 57. *Famous Russian poet 61. *”The Canterbury Tales” poet 65. Ernest, to mommy 66. Tarzan’s mom 68. Famous nurse Barton 69. Decorate 70. *____ McKuen, poet and songwriter 71. *”The Waste Land” poet 72. Lubricant 73. ATM extra 74. Slow on the uptake DOWN 1. Eurasian duck 2. It made Danny DeVitto a star 3. Word of mouth 4. Paper plants 5. The smallest, at the clothing store 6. “Howdy, ____!”
7. Pose a question 8. Medieval oboe 9. Make with needles 10. Individual unit 11. Flexible mineral 12. “____ but not heard” 15. Like the States 20. Nursemaids in India 22. Battleship game success 24. Oval 25. *”Auld Lang Syne” poet 26. “Round up the ____ suspects!” 27. Yiddish shrew 29. Garden ____ 31. Jason’s vessel 32. ABBA’s “_____ Mia!” 33. Not your grandmother’s mail 34. *”Divine Comedy” poet 36. Like Mariana Trench
38. Bad luck predictor 42. *”Do I dare to eat a ____?” 45. Like RMS Titanic 49. Person of interest, acr. 51. Honored with presence 54. Chow down voraciously 56. Ballerina’s skirt fabric 57. Ring like a bell 58. Pakistani language 59. Prig or snoot 60. Engage for service 61. Surrender territory 62. Jealous biblical brother 63. *”____ & Psyche” by Robert Bridges 64. Goes with interest 67. *”The Raven” poet See answers on page 13