mealtime conversation - washington state universitymeals. work toward happy, relaxing conversation...

Artwork courtesy of the Washington State Dairy Council

Eat Together • Eat Better

Talking together makes for pleasant family meals. Work toward happy, relaxing conversation at meals to set roots for a lifetime.

Set the table for the family…Set Roots for a Lifetime

Talking Together• Provides a chance to share cultural

and family traditions.

• Helps children learn how to take turns talking and listening.

• Gives children practice sharing their thoughts and feelings so they are more comfortable expressing themselves outside the home.

Keep conversations pleasant. Try using the ideas on the right for successful family meals table talk:

GUIDELINES FOR Mealtime Conversation

• Take turns talking. One person talks at a time.

• Listen carefully.

• Be open to new ideas.

• Turn off the TV, phone, personal electronic devices, or other distractions.



Talking together makes for pleasant family meals. Work toward happy, relaxing conversation at meals to set roots for a lifetime.


Talking Together• Provides a chance to share cultural

and family traditions.

• Helps children learn how to take turns talking and listening.

• Gives children practice sharing their thoughts and feelings so they are more comfortable expressing themselves outside the home.

Keep conversations pleasant. Try using the ideas on the right for successful family meals table talk:

GUIDELINES FOR Mealtime Conversation

• Take turns talking. One person talks at a time.

• Listen carefully.

• Be open to new ideas.

• Turn off the TV, phone, personal electronic devices, or other distractions.


Small Bites of N

utrition & C

onversation‘N

utritionally sound’ snacks can add to a child’s daily food intake. Preparing them

with your child provides an opportunity to talk to your

child on topics of interest.

This m

aterial was funded by U

SDA’s Supplem

ental Nutrition A

ssistance Program. T

he Supplemental N

utrition A

ssistance Program provides nutrition assistance to people w

ith low incom

e. It can help you buy nutritious foods for a better diet. To fi nd out m

ore, contact your local DSH

S Com

munity Service O

ffi ce.

This institution is an equal opportunity provider and em

ployer.


Kebab Sparklers

(Makes 20 ‘sparklers’)

Ingredients

1 fresh p

ear, cored an

d sliced

in

to ¾ in

ch p

ieces 20 red

grapes w

ith stem

s rem

oved

1 (15-oun

ce) can p

ineap

ple

chu

nks in

juice

1 p

ink grap

efruit, cu

t in h

alf 20 p

arty picks

1

Directions

1. Wash

fresh fru

it.2. O

pen

pin

eapp

le and

drain

; set aside on

pap

er towel.

3. Slice grapefru

it in h

alf and

place cu

t-side d

own

on a

plate.

To assemble kebabs

4. Hold

ing p

arty pick by th

e decorative en

d, slid

e one

piece each of pear, grapes, an

d pineapple on

to the pick.

5. Stick kebabs into th

e grapefru

it un

til all the ‘sp

arklers’ are in

serted.

1Toothpicks with a frilly cellophane end; used for appetizers.


Smal

l Bite

s of

Nut

ritio

n &

Con

vers

atio

n‘N

utri

tion

ally

sou

nd’

snac

ks c

an a

dd t

o a

chil

d’s

dail

y fo

od i

ntak

e.

Prep

arin

g th

em w

ith

your

chi

ld p

rovi

des

an o

ppor

tuni

ty to

talk

to y

our

child

on

topi

cs o

f in

tere

st.

Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

e Pr

ogra

m.

The

Sup

plem

enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.


Keb

ab S

park

lers

(Mak

es 2

0 ‘s

park

lers

’)

Ingr

edie

nts

1

fres

h p

ear,

cor

ed a

nd

sli

ced

in

to ¾

in

ch p

iece

s 2

0 re

d g

rap

es w

ith

ste

ms

rem

oved

1

(15-

oun

ce)

can

pin

eap

ple

ch

un

ks i

n j

uic

e

1 p

ink

grap

efru

it, c

ut

in h

alf

20

par

ty p

icks

1

Dire

ctio

ns1.

Was

h f

resh

fru

it.

2. O

pen

pin

eap

ple

an

d d

rain

; set

asi

de

on p

aper

tow

el.

3. S

lice

gra

pef

ruit

in

hal

f an

d p

lace

cu

t-si

de

dow

n o

n a

p

late

.

To a

ssem

ble

keba

bs4.

Hol

din

g p

arty

pic

k by

th

e d

ecor

ativ

e en

d,

slid

e on

e pi

ece

each

of p

ear,

grap

es, a

nd

pin

eapp

le o

nto

the

pick

.5.

Sti

ck k

ebab

s in

to th

e gr

apef

ruit

un

til a

ll th

e ‘s

par

kler

s’

are

inse

rted

.1 T

ooth

pick

s w

ith

a fr

illy

cello

phan

e en

d; u

sed

for

appe

tize

rs.

CU

T H

ERE

CU

T HERE


Children get excited about eating when they help prepare food. Involve your child in planning and preparing some meals and snacks for the family. It’s fun for everyone!

Cooking Together• Introduces children to a variety of healthy foods.

• Helps children learn and practice new kitchen skills with adult direction.

A Task for Every AgeUse the information on the right to select tasks that will help your child to be successful.

When your child helps in the kitchen, remember cleanliness and safety. Wash hands with soap and

warm, running water before and after handling food or utensils. Review safety rules.


BEGINNER SKILLS• Gather ingredients• Scrub vegetables• Tear lettuce• Open packages• Stir ingredients• Peel eggs, oranges, bananas• Set the table

INTERMEDIATE SKILLS• Read recipes• Open cans• Measure ingredients• Combine ingredients• Roll dough• Shred vegetables and cheese*

• Learn how to use the oven

ADVANCED SKILLS• Learn how to use the knife*

• Use appliances (mixer and blender)*

• Plan meals and write shopping lists

• Prepare simple meals

*With adult supervision



Children get excited about eating when they help prepare food. Involve your child in planning and preparing some meals and snacks for the family. It’s fun for everyone!

Cooking Together• Introduces children to a variety of healthy foods.

• Helps children learn and practice new kitchen skills with adult direction.

A Task for Every AgeUse the information on the right to select tasks that will help your child to be successful.

When your child helps in the kitchen, remember cleanliness and safety. Wash hands with soap and

warm, running water before and after handling food or utensils. Review safety rules.


BEGINNER SKILLS• Gather ingredients• Scrub vegetables• Tear lettuce• Open packages• Stir ingredients• Peel eggs, oranges, bananas• Set the table

INTERMEDIATE SKILLS• Read recipes• Open cans• Measure ingredients• Combine ingredients• Roll dough• Shred vegetables and cheese*

• Learn how to use the oven

ADVANCED SKILLS• Learn how to use the knife*

• Use appliances (mixer and blender)*

• Plan meals and write shopping lists

• Prepare simple meals

*With adult supervision



Build-a-Salad

IngredientsFor each

serving p

repare:

1 c. leafy green

s

1 c. Vegetables &

Fruit group 2 – 3 oz. M

eat & Beans/M

ilk group

2 T. dressin

g

Directions

1. Wash

and

prep

are ingred

ients.

2. Place each in

gredien

t in its ow

n bow

l.3. In

a jar with

a tight-fi ttin

g lid, m

easure all d

ressing

ingred

ients. Sh

ake well.

4. Serve family-style; each

person

build

s their ow

n salad

.

Chef’s Salad

South-of-the Border

Vegetables& Fruit

Rom

aine or sp

inach

Tomato w

edges

Cu

cum

ber slicesSw

eet onion

Celery

Green

beans

Leaf lettuce

Tomato

Wh

ole-kernel corn

Avocad

oR

ed on

ionFresh

cilantro

Jalapeñ

o chiles, can

ned

Meat & Bean/Milk

Ch

eeseLean

ham

Hard

boiled eggs

Can

ned

salmon

Garban

zo or kidn

ey beans

Black or p

into bean

sC

hed

dar or Jack ch

eeseC

hicken

Dressing

1⁄3 c. olive oil 2 T. lem

on ju

ice 1 t. red w

ine vin

egar 1 T. fresh

parsley or ch

ives, ch

opp

ed 1⁄8 t. salt

1⁄3 c. olive or vegetable oil ¼

c. mild

salsa ¼

c. lime ju

ice or vinegar

Salt an

d pepper to taste


This m


SDA’s Supplem

ental Nutrition A


he Supplemental N

utrition A


ith low incom



S Com

munity Service O

ffi ce.


ployer.


Build

-a-S

alad

Ingr

edie

nts

For

each

ser

vin

g p

rep

are:

1

c. l

eafy

gre

ens

1

c. V

eget

able

s & F

ruit

gro

up 2

– 3 o

z. M

eat &

Bea

ns/M

ilk g

roup

2

T. d

ress

ing

Dire

ctio

ns1.

Was

h a

nd

pre

par

e in

gred

ien

ts.

2. P

lace

eac

h i

ngr

edie

nt

in i

ts o

wn

bow

l.3.

In

a j

ar w

ith

a t

igh

t-fi

ttin

g li

d,

mea

sure

all

dre

ssin

g in

gred

ien

ts. S

hak

e w

ell.

4. S

erve

fam

ily-

styl

e; e

ach

per

son

bu

ild

s th

eir

own

sal

ad.

Che

f’s S

alad

Sout

h-of

-the

Bor

der

Vegetables& Fruit

Rom

ain

e or

sp

inac

hTo

mat

o w

edge

sC

ucu

mbe

r sl

ices

Swee

t on

ion

Cel

ery

Gre

en b

ean

s

Leaf

let

tuce

Tom

ato

Wh

ole-

kern

el c

orn

Avo

cad

oR

ed o

nio

nFr

esh

cil

antr

oJa

lap

eño

chil

es, c

ann

ed

Meat & Bean/Milk

Ch

eese

Lean

ham

Har

dbo

iled

egg

sC

ann

ed s

alm

onG

arba

nzo

or

kid

ney

bea

ns

Bla

ck o

r p

into

bea

ns

Ch

edd

ar o

r Ja

ck c

hee

seC

hic

ken

Dressing

1 ⁄3 c

. oli

ve o

il 2

T. l

emon

ju

ice

1 t.

red

win

e vi

neg

ar 1

T. f

resh

par

sley

or c

hiv

es,

chop

ped

1 ⁄8 t

. sal

t

1 ⁄3 c

. oli

ve o

r ve

geta

ble

oil

¼ c

. mil

d s

alsa

¼ c

. lim

e ju

ice

or v

ineg

ar

Sal

t an

d pe

pper

to

tast

e


Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

e Pr

ogra

m.

The

Sup

plem

enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.

CU

T H

ERE

CU

T HERE


Special family celebrations are fun and create fond memories that set roots for a lifetime.

Family Celebrations• Help family members feel connected.

• Help children practice and share family foods and cultural traditions.

• Model and practice good manners.

Try some of the ideas on the right when planning a special meal:


RESTAURANT NIGHTSet the table with a centerpiece. Have one child or teen be the waitperson and serve the family. Turn down the lights, eat by candlelight and enjoy a ‘night out’ at home.

GAME NIGHTMake individual pizzas using English muffi ns, then play a family game. Take turns choosing the game so everyone wins.

CELEBRATE THE SEASONSCelebrate opening day at the Farmers’ Market, the leaves falling, or the fi rst fl owers of spring. Or how about an indoor picnic during winter with your favorite summer foods?



Special family celebrations are fun and create fond memories that set roots for a lifetime.

Family Celebrations• Help family members feel connected.

• Help children practice and share family foods and cultural traditions.

• Model and practice good manners.

Try some of the ideas on the right when planning a special meal:


RESTAURANT NIGHTSet the table with a centerpiece. Have one child or teen be the waitperson and serve the family. Turn down the lights, eat by candlelight and enjoy a ‘night out’ at home.

GAME NIGHTMake individual pizzas using English muffi ns, then play a family game. Take turns choosing the game so everyone wins.

CELEBRATE THE SEASONSCelebrate opening day at the Farmers’ Market, the leaves falling, or the fi rst fl owers of spring. Or how about an indoor picnic during winter with your favorite summer foods?



A C

elebration of Meatballs A

round the World

(Makes 6 servings)

Ingredients

Directions

1. In large bow

l, place m

eatball ingred

ients (excep

t oil). M

ix well. Sh

ape in

to balls (about 2 T. each

).2. In

skillet on m

edium

-high

heat, add 2 T. oil an

d brown

m

eatballs on all sid

es. Rem

ove from skillet.

3. Pou

r off all bu

t 2 T. fat. Ad

d d

ry sauce in

gredien

ts o

r cut vegetables. Stir fo

r 1 – 2 min

utes. A

dd

liqu

id

ingred

ients. C

ook un

til mixtu

re bubbles.

4. Ad

d m

eatballs to

skillet. C

ov

er and

simm

er for

15 – 30 min

utes or u

ntil in

ternal tem

peratu

re is 165° F. Stir to p

revent stickin

g.5. Serve w

ith w

hole grain

pasta or brow

n rice.


This m


SDA’s Supplem

ental Nutrition A


he Supplemental N

utrition A


ith low incom



S Com

munity Service O

ffi ce.


ployer.

ItalianA

sian

Meatballs

1 pou

nd

lean grou

nd

beef 1 on

ion, ch

opp

ed 1 (10-ou

nce) box frozen

, ch

opp

ed sp

inach

, well

drain

ed ½

c. dry Italian bread crum

bs 1 egg ½

t. black pep

per

½ t. garlic p

owd

er ¼

c. grated Parm

esan ch

eese 2 T. oil (for brow

ning meatballs)

1 pou

nd

groun

d ch

icken

2 cloves garlic, min

ced 2 T. fresh

grated gin

ger 2 green

onion

s, fi nely

chop

ped

2 T. hoisin

sauce

Salt an

d p

epp

er to taste 2 T. oil (for brow

ning meatballs)

Sauce/Vegetables

2 T. fl our

1 t. Italian h

erbs ½

t. oregano

1 (28-ounce) can

tomato

sauce 1½

c. water

1 c. shred

ded

carrots 1 c. bean

sprou

ts 1 c. sn

ow p

ea pod

s, cut

into p

ieces ½

c. low-sod

ium

soy sauce


A C

eleb

ratio

n of

Mea

tbal

ls A

roun

d th

e W

orld

(Mak

es 6

ser

ving

s)

Ingr

edie

nts

Dire

ctio

ns1.

In

larg

e bo

wl,

pla

ce m

eatb

all i

ngr

edie

nts

(exc

ept

oil)

. M

ix w

ell.

Sh

ape

into

bal

ls (

abou

t 2

T. e

ach

).2.

In

ski

llet o

n m

ediu

m-h

igh

hea

t, a

dd 2

T. o

il an

d br

own

m

eatb

alls

on

all

sid

es. R

emov

e fr

om s

kill

et.

3. P

ou

r o

ff a

ll b

ut

2 T.

fat

. A

dd

dry

sau

ce i

ngr

edie

nts

o

r cu

t ve

geta

bles

. St

ir f

or

1 –

2 m

inu

tes.

Ad

d l

iqu

id

ingr

edie

nts

. Coo

k u

nti

l m

ixtu

re b

ubb

les.

4. A

dd

mea

tbal

ls t

o s

kil

let.

Co

ver

an

d s

imm

er f

or

15 –

30

min

ute

s or

un

til i

nte

rnal

tem

per

atu

re is

165

° F.

Stir

to

pre

ven

t st

icki

ng.

5. S

erve

wit

h w

hol

e gr

ain

pas

ta o

r br

own

ric

e.


Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

e Pr

ogra

m.

The

Sup

plem

enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.

Ital

ian

Asi

an

Meatballs

1 p

oun

d l

ean

gro

un

d b

eef

1 o

nio

n, c

hop

ped

1 (

10-o

un

ce)

box

froz

en,

chop

ped

sp

inac

h, w

ell

dra

ined

½ c

. dry

Ita

lian

bre

ad c

rum

bs 1

egg

½ t.

bla

ck p

epp

er ½

t. g

arli

c p

owd

er ¼

c. g

rate

d P

arm

esan

ch

eese

2 T

. oil

(for b

row

ning

mea

tbal

ls)

1 p

oun

d g

rou

nd

ch

icke

n

2 c

love

s ga

rlic

, min

ced

2 T

. fre

sh g

rate

d g

inge

r 2

gre

en o

nio

ns,

fi n

ely

chop

ped

2 T

. hoi

sin

sau

ce

Sal

t an

d p

epp

er t

o ta

ste

2 T

. oil

(for b

row

ning

mea

tbal

ls)

Sauce/Vegetables

2 T

. fl o

ur

1 t

. Ita

lian

her

bs ½

t. o

rega

no

1 (2

8-ou

nce

) ca

n t

omat

o sa

uce

1½ c

. wat

er

1 c

. sh

red

ded

car

rots

1 c

. bea

n s

pro

uts

1 c

. sn

ow p

ea p

ods,

cu

t in

to p

iece

s ½

c. l

ow-s

odiu

m s

oy s

auce

CU

T H

ERE

CU

T HERE

Eat Together • Eat BetterSet the table for the family…Set Roots for a Lifetime


Build-a-Salad Asian-style

IngredientsFor each serving prepare: 1 c. cabbage 1 c. Vegetables & Fruit group 2 – 3 oz. Meat & Beans/Milk group 2 T. dressing

Directions1. Wash and prepare ingredients.2. Place each ingredient in its own bowl.3. In a jar with a tight-fi tting lid, measure

all dressing ingredients. Shake well.4. Serve family-style; each person builds

their own salad.

Asian Salad

Vegetables&

FruitNapa or Savoy cabbageCarrot, gratedCucumberGreen onionPineapple or mangoFresh mint, basil,

or cilantro

Meat &

Bean/M

ilkLean chicken, pork, or tofu

Toasted sesame seeds, ground peanuts, or sunfl ower seeds

Dressing ½ c. canola oil

2 t. sesame oil 2 T. rice vinegar 2 T. low-sodium soy sauce 2 t. sugar or honey 2 T. fresh grated ginger



Build-a-Salad Asian-style

IngredientsFor each serving prepare: 1 c. cabbage 1 c. Vegetables & Fruit group 2 – 3 oz. Meat & Beans/Milk group 2 T. dressing

Directions1. Wash and prepare ingredients.2. Place each ingredient in its own bowl.3. In a jar with a tight-fi tting lid, measure

all dressing ingredients. Shake well.4. Serve family-style; each person builds

their own salad.

Asian Salad

Vege

tabl

es&

Fru

it Napa or Savoy cabbageCarrot, gratedCucumberGreen onionPineapple or mangoFresh mint, basil,

or cilantro

Mea

t &

Be

an/M

ilk Lean chicken, pork, or tofu

Toasted sesame seeds, ground peanuts, or sunfl ower seeds

Dre

ssin

g ½ c. canola oil 2 t. sesame oil 2 T. rice vinegar 2 T. low-sodium soy sauce 2 t. sugar or honey 2 T. fresh grated ginger


This m


SDA’s Supplem

ental Nutrition A


he Supplemental N

utrition A


ith low incom



S Com

munity Service O

ffi ce.


ployer.

Falafel – Middle Eastern ‘M

eat’balls(M

akes 6 servings)

Ingredients

Directions

1. In large bow

l, place m

eatball ingred

ients (excep

t oil). M

ix well. Sh

ape in

to balls (about 2 T. each

).2. In

skillet on m

edium

-high

heat, add 2 T. oil an

d brown

m

eatballs on all sid

es (7 – 10 min

utes). R

emove from

skillet.

3. Prepare vegetables an

d yogu

rt sauce.

4. Serving su

ggestion: C

ut p

ita in h

alf and

stuff w

ith

two falafel, lettu

ce, tomato, an

d yogu

rt sauce.

For lower-fat preparation (replaces Step 2)

Om

it oil. Place falafel o

n greased

baking sh

eet and

bake in

350° F oven for 10 m

inu

tes.

Meatballs

Vegetables/Grain/M

ilk

Falafel

2 (16-ounce) can

s garbanzo

beans, drain

ed and fi n

ely groun

d in blen

der 1 c. fi n

ely chop

ped

onion

1 bun

ch p

arsley, fi nely

chop

ped

3 cloves garlic, min

ced 2 T. fl ou

r 1⁄8 t. black or cayen

ne

pep

per

1 t. cum

in 1 t. salt 1 T. lem

on ju

ice 2 T. oil (for brow

ning meatballs)

Pita breadLeaf lettu

ce, shred

ded

Tomatoes, ch

opp

ed

Yogurt dressing 1 c. p

lain yogu

rt ½

cucumber, seeded

and fi n

ely chopped

1 small clove garlic,

min

ced


Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

e Pr

ogra

m.

The

Sup

plem

enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.

Fala

fel –

Mid

dle

East

ern

‘Mea

t’bal

ls(M

akes

6 s

ervi

ngs)

Ingr

edie

nts

Dire

ctio

ns1.

In

larg

e bo

wl,

pla

ce m

eatb

all i

ngr

edie

nts

(exc

ept

oil)

. M

ix w

ell.

Sh

ape

into

bal

ls (

abou

t 2

T. e

ach

).2.

In

ski

llet o

n m

ediu

m-h

igh

hea

t, a

dd 2

T. o

il an

d br

own

m

eatb

alls

on

all

sid

es (

7 –

10 m

inu

tes)

. Rem

ove

from

sk

ille

t.3.

Pre

par

e ve

geta

bles

an

d y

ogu

rt s

auce

.4.

Ser

vin

g su

gges

tion

: C

ut

pit

a in

hal

f an

d s

tuff

wit

h

two

fala

fel,

let

tuce

, tom

ato,

an

d y

ogu

rt s

auce

.

For

low

er-fa

t pre

para

tion

(rep

lace

s St

ep 2

)O

mit

oil

. Pl

ace

fala

fel

on

gre

ased

bak

ing

shee

t an

d

bake

in

350

° F

oven

for

10

min

ute

s.

Mea

tbal

lsVe

geta

bles

/Gra

in/M

ilk

Falafel

2 (

16-o

unce

) can

s ga

rban

zo

bean

s, d

rain

ed a

nd

fi nel

y gr

oun

d in

ble

nde

r 1

c. fi

nel

y ch

opp

ed o

nio

n 1

bu

nch

par

sley

, fi n

ely

chop

ped

3 c

love

s ga

rlic

, min

ced

2 T

. fl o

ur

1 ⁄8 t

. bla

ck o

r ca

yen

ne

pep

per

1 t

. cu

min

1 t

. sal

t 1

T. l

emon

ju

ice

2 T

. oil

(for b

row

ning

mea

tbal

ls)

Pita

bre

adLe

af l

ettu

ce, s

hre

dd

edTo

mat

oes,

ch

opp

ed

Yogu

rt d

ress

ing

1 c

. pla

in y

ogu

rt ½

cuc

umbe

r, se

eded

an

d fi n

ely

chop

ped

1 s

mal

l cl

ove

garl

ic,

min

ced

CU

T H

ERE

CU

T HERE

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