Robert Lauterbach 3/4/2013
0700 - arrived on island.
0715 - drove around perimeter of island.
0800 - met ferry and picked up fire firefighter partner.
0930 - drove through Brackett Ave. and 0945 ferry.
1100 - met ferry.
1230 - met ferry.
1320 - drove through Central Ave.
1430 - met ferry.
1530 - met ferry.
1645 - met ferry.
1720 - checked DPW lot and met 1750 ferry.
1930 - met ferry.
2030 - met ferry.
2045 - patrolled island and met 2130 ferry.
2245 - met ferry.
Health Tip of the
Week
Get Your Vitamin K - Kale is the New
Spinach
Kale is one of the healthiest veggies you can put on your plate. One
serving, which contains just 30 calories, provides a day's worth of vitamin C,
twice the recommended daily intake of vitamin A, and nearly seven times the
recommended amount of vitamin K. Add a sizable dose of minerals and healthy
fatty acids, and you've got yourself a nutrition powerhouse. But due to its
sturdy texture and slightly bitter flavor, kale can be more challenging to cook
with than some other greens. Don't be intimidated!
Acorn Squash and Kale Over
Penne
1. Place squash in a casserole dish with 1/4 cup water. Cover with
plastic wrap. Microwave 7 minutes on HIGH or until tender.
2. Heat oil in a Dutch oven over medium-high heat. Add garlic; cook
1 minute, stirring constantly. Add kale and broth; cover. Cook 3 minutes,
stirring occasionally. Uncover; cook 1 minute. Stir in the salt, pepper, and
nutmeg. Stir in squash and pasta, tossing gently. Sprinkle with cheese.
Nutritional Information:
|
Calories per serving:
|
306
|
|---|---|
| Fat per serving: |
6g
|
| Saturated fat per serving: |
2g
|
| Monounsaturated fat per serving: |
3g
|
| Polyunsaturated fat per serving: |
1g
|
| Protein per serving: |
12g
|
| Carbohydrates per serving: |
54g
|
| Fiber per serving: |
8g
|
| Cholesterol per serving: |
6mg
|
| Iron per serving: |
4mg
|
| Sodium per serving: |
297mg
|
| Calcium per serving: |
293mg
|
