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Kale and Basil Pesto

Serves: Makes 16 servings

Ingredients:

1/2 cup (100 g) grated Parmesan cheese

3 garlic cloves, peeled

2 cups (25 g) basil leaves

2 cups (35 g) kale leaves

3 Tablespoons pine nuts

1/2 cup olive oil

¼ teaspoon salt

Pinch of ground black pepper

To serve:

1lb whole wheat spaghetti

1-2 cups grape tomatoes

1 can white beans, drained and rinsed

Extra basil

Instructions:

  1. Add the cheese, garlic, basil, kale and pine nuts to a food processor and pulse to combine.
  2. With the processor running, stream in the olive oil. Blend until fully incorporated.
  3. Season with salt and pepper.
  4. Toss with cooked whole wheat spaghetti, fresh grape tomatoes and white beans. Garnish with extra basil.

Notes:

If you don’t have a food processor you can finely mince the basil, kale and garlic and whisk it with olive oil, Parmesan and salt and pepper for a more chunky version of pesto.

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Summer Caprese Salad

Serves 8

Prep Time: 20 minutes

Ingredients

2 cups balsamic vinegar

4 large ripe tomatoes

12 ounces fresh mozzarella, thickly sliced

Large bunch fresh basil leaves

Olive oil, for drizzling (about 1 tablespoon)

Large pinch kosher salt

Large pinch freshly ground black pepper

Directions

Measure the balsamic vinegar and pour into a saucepan. Bring it to a gentle boil over a low heat. Cook it until the balsamic vinegar has reduced to a nice thick glaze (but still pourable), about 15 minutes. Allow the reduction to cool to room temperature before you serve it.

When you are ready to assemble the salad, cut the tomatoes into thick slices. Arrange them on a platter, alternating them with the mozzarella slices. Tuck the whole basil leaves in between the tomato and cheese slices.

Drizzle on the balsamic reduction. Then drizzle olive oil in a thin stream over the top. Finally, sprinkle on salt and pepper.

Nutrition Facts Per Serving:

Calories 140; Total Fat 9g; Protein 11g; Carbohydrate 5g; Fiber 1g; Sugar <1g; Sodium 200mg

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Zucchini Lasagna Roll-ups

yield: 6 servings

prep time: 45 minutes

cook time: 45 minutes

Ingredients

3 large zucchini, trimmed (about 4 pounds), sliced lengthwise into 24 ⅛-inch-thick strips

Kosher salt and freshly ground black pepper

1 tablespoon olive oil

3/4 pound ground chicken Italian sausage

1 cup part skim ricotta cheese

1/3 cup freshly grated Parmesan

1 large egg

1/4 cup chopped fresh basil leaves

2 cloves garlic, minced

1 1/2 cups marinara sauce, divided

2 cups shredded mozzarella, divided

Directions

Line a baking sheet with paper towels. Lay zucchini slices flat in a single layer onto the prepared baking sheet. Sprinkle each side with 1/4 teaspoon salt; let stand 15 minutes.

Heat olive oil in a large skillet over medium heat. Add Italian sausage and cook until browned, about 3-5 minutes, making sure to crumble the sausage as it cooks; drain excess fat.

In a medium bowl, combine sausage, ricotta, Parmesan, egg, basil and garlic; season with salt and pepper, to taste.

Preheat oven to 400 degrees F.

Spread 1 cup marinara sauce onto the bottom of a 1o-inch oven-proof skillet; set aside.

Spread 1 tablespoon ricotta mixture evenly along each zucchini slice; sprinkle with 1 tablespoon mozzarella cheese. Roll up and place in the prepared skillet; repeat with remaining zucchini slices and filling. Top with remaining 1/2 cup marinara sauce and sprinkle with remaining 1 cup mozzarella.

Place into oven and bake for 25-30 minutes, or until lasagna rolls are heated through and the cheese is beginning to brown. Serve immediately.

See how this recipe is made:

 

 

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Celebrating Health Centers: Home of America’s Health Care Heroes

National Health Center Week (August 12th- 18th) is an annual celebration with the goal of raising awareness about the mission and accomplishments of America’s health centers over the past five decades.

Health centers serve 27 million patients a number that continues to grow along with the demand for affordable primary care. In addition to their long history as health care homes to millions, health centers produce innovative solutions to the most pressing health care issues in their communities and reach beyond the walls of conventional medicine to address the social determinants of health affecting special patient populations.

This year, the National Association of Community Health Centers and the Health Center Advocacy Network invites you to celebrate the incredible health care heroes– individuals who live and breathe the health center mission and exceed the call of duty to support health centers in providing quality health care for patients in the community.

At CHAS Health, we are celebrating by hosting 2 community celebrations! Open House at Cheney Health Center and Ribbon Cutting and Reception at our BRAND NEW East Mission Dental Clinic. Join us August 15th and 16th! Both events will feature a lot of fun and FREE food!

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Idaho Enhanced Medicaid Benefits Now Available!

The state of Idaho has recently reinstated Enhanced dental benefits for all Medicaid eligible adults, meaning that patients can access important preventive dental services like exams, cleanings, and fillings. Keep your smile healthy by calling CHAS for a dental appointment today!

 

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Tips for summertime fun!

Go outside! The warmer months are a wonderful opportunity to explore, play and learn outdoors.

Here are a few tips to stay safe in the sun:

Bright Sun and Healthy Skin
• Keep your skin protected from sun damage to prevent sunburns, skin cancers and wrinkles later in life. Remember that small amounts of sun exposure over time causes most sun damage – It is important to protect yourself every day, not just on long pool days.
• Use sunscreen that is at least SPF 30 or higher, protects from UVA and UVB rays, and is water resistant if you will be spending time in the water. Re-apply every 2 hours and after getting out of the pool!
• Fight heat exhaustion! It can start slowly but become serious quickly.
– Drink plenty of fluids on hot days, especially during time in the sun.
– Be careful about moderate to heavy exercise at midday.
– If overheating, have your child lie down in the shade and seek medical care immediately if concerned.

 

Hiking and Camping
• There is Poison Ivy all around in Eastern Washington and North Idaho. Don’t forget: “leaves of three, let them be”.
• Check for ticks! Lyme disease, which ticks can carry, is not common in Washington. It is still important to examine for ticks and remove them quickly if they are found. Be sure to check behind the ears, scalp, under the arms and groin.
• DEET-containing insect repellent is safe for children older than 2 months old. Use 10-30% and apply one time per day. Do not apply to the face, or to the hands of young children.

 

Water Activities
• Learn about water safety. Swimming is fun and can be a lifelong healthy activity, but it is very important to know how to stay safe around the water. Nearly 1,000 kids drown each year – most in swimming pools.
• Plan to enroll in swimming lessons after the child turns four years old. Even if a child knows how to swim, all children deserve close observation when around water.
• Life vests are very important for kids to wear whenever they are near water.
• Install a fence around a pool if there is one in the home.
• If there is concern for drowning, pull the child out of the water, call for help/911, and if child is not breathing start CPR if you have been trained.

Learn more by asking your pediatrician!

by Marcus Baca, MD – Pediatrician at Valley Clinic

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Autism, what is it?

Autism spectrum disorder (ASD) is a complex developmental disability; signs typically appear during early childhood and affect a person’s ability to communicate, and interact with others. Your Pediatrician can start to recognize these symptoms between 1-2 years old and should be testing for concerns. ASD is defined by a certain set of behaviors and there is a wide spectrum as to how it impacts each child’s life.

There is no known single cause of autism, but increased awareness and early diagnosis/intervention and access to appropriate services/supports lead to significantly improved outcomes.

Many of the early signs of Autism deal with difficulties with social interaction. 

The range and severity of symptoms can vary widely. Common symptoms include:

  • difficulty with communication
  • difficulty with social interactions
  • obsessive interests
  • repetitive behaviors
  • difficulty making eye contact
  • poor motor skills’ and sensory sensitivities (overly sensitive to the feel of clothing or texture of foods).

A person with ASD may follow many of these behaviors or just a few, or many others as well. The diagnosis of autism spectrum disorder is applied based on analysis of all behaviors and their severity and how they impact that child life and learning.

Autism is treatable.

Children do not “outgrow” autism, but studies show that early diagnosis and intervention lead to significantly improved outcomes. For more information on developmental milestones, visit the CDC’s “Know the Signs. Act Early” site.

  • Lack of or delay in spoken language
  • Repetitive use of language and/or motor mannerisms (e.g., hand-flapping, twirling objects)
  • Little or no eye contact
  • Lack of interest in peer relationships
  • Lack of spontaneous or make-believe play
  • Persistent fixation on parts of objects

Early recognition, as well as behavioral, educational, and family therapies may reduce symptoms and support development and learning.

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Chickpea Sunflower Sandwich

Prep Time: 30 minutes

Serves: 3

Ingredients

1 15-ounce can chickpeas, rinsed and drained

1/4 cup roasted unsalted sunflower seeds (if salted, scale back on added salt)

3 Tbsp vegan mayo (sub tahini for a more earthy, nutty flavor)

1/2 tsp dijon or spicy mustard (if using tahini instead of mayo, use 1/4 tsp)

1 Tbsp maple syrup (or sub agave or honey if not vegan)

1/4 cup chopped red onion

2 Tbsp fresh (or 1 Tbsp dried) dill, finely chopped

healthy pinch each salt and pepper (to taste)

4 pieces rustic bread, lightly toasted (gluten-free for GF eaters)

optional: Sliced avocado, onion, tomato, and or lettuce for serving

 

Garlic Herb Sauce (optional)

1/4 cup hummus

juice of 1/2 lemon (~1 Tbsp)

3/4 – 1 tsp dried dill (or sub 2-3 tsp fresh)

2 cloves garlic, minced

Water or unsweetened almond milk to thin

 

Instructions

  1. Prepare garlic herb sauce and set aside.
  2. Add chickpeas to a mixing bowl and lightly mash with a fork for texture. Then add sunflower seeds, mayo, mustard, maple syrup, red onion, dill, salt, and pepper and mix with a spoon. Taste and adjust seasonings as needed.
  3. Toast bread (if desired) and prepare any other sandwich toppings you desire (tomato, onion, lettuce).
  4. Scoop a healthy amount of filling onto two of the pieces of bread, add desired toppings and sauce, and top with other two slices of bread.
  5. Sunflower-chickpea mixture will keep covered in the fridge for up to a few days, making it great for quick weekday lunches!

Nutrition Information (without sauce, bread or toppings)

Serving size: 1/3 of recipe Calories: 311 Fat: 16g Saturated fat: 1.7g Carbohydrates: 26g Sugar: 7.3g Sodium: 107mg Fiber: 9g Protein: 11.5g

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Cucumber, Watermelon and Arugula Salad

Number of Servings: 8

Serving Size: 1 1/4 cups

Yield: 11 cups

Start to Finish: 25 min

 

Ingredients

4 cups chilled seedless watermelon cut into small chunks

4 cups baby arugula

1 medium seedless cucumber, halved lengthwise and thinly sliced

1 cup thinly sliced red onion (1 large)

1/2 cup snipped fresh mint

3 tablespoons white wine vinegar

3 tablespoons olive oil

1/2 teaspoon kosher salt

1/2 teaspoon ground black pepper

1/2 cup crumbled feta cheese (2 ounces)

1/2 cup chopped walnuts, toasted (optional)

Directions

  1. In a large bowl combine watermelon, arugula, cucumber, red onion, and mint. If desired, cover and chill for up to 1 hour.
  2. For vinaigrette, in a screw-top jar combine vinegar, oil, salt, and pepper. Cover and shake well. Pour vinaigrette over watermelon mixture; toss gently to coat. Sprinkle with cheese and walnuts.

Nutrition Facts (per serving): 159 cal., 12 g fat (2 g sat. fat), 6 mg chol., 10 g carb., 209 mg sodium, 2 g fiber, 6 g sugar, 3 g pro.

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Easy Quinoa Salad

yield: serves 4

prep time: 10 minutes

total time: 10 minutes

 

Ingredients

FOR THE DRESSING:

1/4 cup olive oil

1 clove minced garlic

2 tablespoons lemon juice (1 large lemon)

1 tablespoon golden balsamic vinegar or champagne vinegar

1 teaspoon pure maple syrup or honey

Kosher salt and black pepper, to taste

 

FOR THE SALAD:

2 cups cold cooked quinoa

2 cups fresh spinach leaves, chopped

1 cup chopped cucumber

1 cup halved grape or cherry tomatoes

1 large avocado, pitted, peeled, and chopped

2 green onions, sliced

Kosher salt and black pepper, to taste

 

Directions

First, make the dressing. In a small bowl or jar, whisk together the olive oil, garlic, lemon juice, vinegar, maple syrup or honey, salt and pepper. Set aside.

In a large bowl, combine quinoa, spinach, cucumber, tomatoes, avocado, and green onions.

Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste. Serve.