Diamond Editorial

Dry bones ain't got a chance

What do you do when faced with dead or dying situations in your life? Ezekiel has some answers. Upstream's editor Natasha Coker-Jones says she knows a thing or two about dry places.

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Diamond Features

'An Insatiable Desire to Live'

UWI graduate Kwesi Aguillera is a fighter. His rare condition baffled doctors for years. Successfully diagnosed, he can finally seek out the life-saving surgery he needs. See how ordinary people are pitching in and what you can do to make it happen.

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Diamond Features

I've Got a Future

He's young and single with a promising Gospel music career that was about to take off. Then the secret broke. He had been leading a double life. Worship leader Keron Ramsey had fallen--big time. And that's where the story might have ended. But God...

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Diamond Features

Jason Bishop - Transformed by Truth

It wasn't an accident, sickness or any kind of 'near death' experience that caused Jason Bishop to give up the perks of being a guitarist in one of T&T's top soca bands. But his story is no less intriguing.

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Diamond Features

Watch What You Watch!

Once upon a time it was said that 'real' Christians don't go to the cinema. That was light years ago. Today, movies are 'in' and many believers have no qualms about watching their favourite flick, be it the R-rated 'Sex in the City' or the horror 'Drag Me To Hell.' The big question is: Have we gone too far?

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Sneaky Little Salads: Keep unhealthy ingredients from slipping into your munchables

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by Roselle McCollin



Salads. They're the one meal you never have to feel guilty about - right? Wrong. Salads can actually be crammed as full of calories, fat, and cholesterol as your average fast food meal.

Let me explain. The basis of most salads is good. Fresh vegetables like lettuce, tomatoes, carrots, sweet peppers and their cousins are bursting with fibre, essential nutrients, antioxidants, and crisp, juicy flavour. What's added to this base is what makes a salad ‘health food' or ‘junk food.'

Here are three more ways to keep your salads on the straight and narrow.

salmon for salad photo 
Protein Power
Adding three to four ounces of lean protein will add muscle-building nutrients and keep you satisfied for hours. Tofu, beans, and baked or grilled seafood and lean meats are good choices. Fried meats, often disguised on menus as crispy, crunchy or breaded, are smothered in artery-clogging saturated fats.

Top of the Heap
Toppings are often where excess calories and saturated fats slip into salads. Just two teaspoons of bacon bits, for example weigh in at 66 calories and 14 grams of fat. Top your salad off right with fruit, seeds, nuts, and olives.

Dress for Success
Choose your salad dressing wisely and watch your portions. Use only enough to lightly cover all your vegetables, without the pool of dressing at the bottom of your plate. It's also best to stick with vinaigrettes, fat free or light varieties to avoid saturated fats. And don't be afraid to make your own. That way you'll know the ingredients are fresh and you can tweak it until it tastes just right.

Sabrina Rosales, executive chef at Batimamzelle restaurant in Cascade, Trinidad shared with us one of her own creations: a healthy, filling salad that should suit your budget.

Tropical Salmon Salad

Four crisp lettuce leaves
¼ cucumbers (Sliced)
Two radishes (sliced)
¼ avocado (sliced)
One five-ounce slice of marinated salmon
¼ red onion (sliced)
Two to three thin slices of sweet potato
Salmon Marinate: Paprika, Black Pepper, Garlic, Salt, Pinch Brown Sugar

Balsamic Vinaigrette
½ cup balsamic vinegar
½ cup extra virgin olive oil
½ tsp salt
½ tsp sugar
Reduce balsamic with salt and sugar, then add olive oil.

Handpick greens. Sear salmon fillet on one side for one minute and slice into small pieces. Toss or layer salad

 chef sabrina
Chef Sabrina Rosales 
ingredients together as preferred and add vinaigrette to taste. Serve.
N.B. Because salmon is a very oily fish, it doesn't require a long cooking process to be edible and tasty, Chef Rosales said.

What's in that dressing?

We know you're busy so Upstream took the time to compare four of your favourite salad dressings.

Kraft Zesty Italian Dressing
Serving size: 2 tablespoons
Calories: 109
Fats: 11.1 grams

Wish-Bone Red Wine Vinaigrette
Serving size: 2 tablespoons
Calories: 80
Fats: 5.0 grams

Subway Ranch Dressing
Serving size: 2 tablespoons
Calories: 160
Fats: 17.5 grams

Ruby Tuesday Balsamic Vinaigrette
Serving size: 2 tablespoons
Calories: 35
Fats: 2.0 grams


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