Satisfying Super Salad #5 : Mediterranean Wheatberry Salad with Lentils and Chickpeas

When I was kid, I couldn't wait for June to arrive because that was the month when you could start picnicking. May was often too cool, and by August, it would be sweltering. The cool thing about living in Southern California is that you can picnic anytime. That's why I surprised my parents last January with a day trip to Palm Springs to buy some Medjool dates and to go on a picnic.

I couldn't pack just any picnic. After all, I remember vividly our family picnics that my mom used to prepare-- no bagged chips or hot dogs. Her picnics were typical Italian-American feasts, only placed inside Tupperware, set in coolers, and hauled to wherever we were going. Maybe there wasn't lasagna at a July picnic, but you can bet there was summer tomato and fresh mozzarella salad, crispy baked chicken cutlets, and hard, crusty bread to dunk in some silky extra virgin olive oil.

For our picnic I decided to go simple and Mediterranean. We started off with some wine, cheese, and bread from a local Italian deli. We then enjoyed a marinated olive, fennel, and orange appetizer I had made, and finished with a savory Mediterranean Wheatberry Salad with Lentils and Chickpeas.

Since we had already eaten quite a bit by the time we got to the wheatberry salad, I thought nobody would want it. I was wrong. After a few comments like, "Mmmm this is so good" and "Are you gonna finish that?" I wished I had made more. (It's the curse of being female and Italian. You NEVER feel as though you've made enough food.)

Since that day, both my mom and I have made this salad numerous times. In fact, Mom called this morning and said she had just made a double batch of it for a picnic she is going to on Saturday.

That's why it's the fifth installation of my Satisfying Super Salads series. Today's super ingredient is wheatberries, a wonderfully chewy, nutty flavored whole grain that is both protein and calcium rich.



Tossed with lentils and chickpeas (two fiber and protein powerhouses), this is one seriously healthy salad. With briny kalamata olives, savory sun-dried tomatoes and fragrant fresh herbs, the result is a pleasing medley of bold Mediterranean flavors and textures that will keep you satiated long after you've finished eating.

Enjoy it as a vegetarian main dish, or add sauteed pork, chicken, or shrimp. It's also a great side dish with grilled fish, and even works as a stuffing in peppers and zucchini.

I usually triple or quadruple the recipe because this makes the most delicious left-over lunch. In general, I am NOT a fan of left-overs, but this is one of those dishes that actually tastes better after it sits a day or two. Plus then you won't have to worry about anybody fighting over the last serving.


(Don't pass on the fresh Italian oregano pictured above; it's infinitely better than god-awful dried oregano in a bottle. Try it to see what I mean.)

Mediterranean Wheatberry Salad with Lentils and Chickpeas
Serves 4
Print recipe only here.

Salad:
1/2 cup dry wheatberries**
1/2 cup brown lentils
1 (15 oz) can chickpeas, drained and rinsed
12 sun-dried tomatoes, thinly sliced
2 small red bell peppers, thinly sliced
12 olives (Kalamata or Cerignola), sliced
2 tablespoons feta cheese
2 tablespoons pistachios, walnuts, or pine nuts

Zesty Lemon and Herb Dressing:
2 teaspoons extra virgin olive oil
4 teaspoons red wine vinegar
4 teaspoons lemon juice
1/2 teaspoon lemon zest
2 teaspoons sugar
1/2 teaspoon crushed red pepper flakes
salt, to taste
1/4 cup mixed, finely chopped fresh herbs such as basil, mint, oregano, and parsley


Soak wheatberries in cold water for at least 30 minutes, or up to 8 hours overnight. (The longer the soaking time, the shorter the cooking time will be.) In a small pot add 1/2 cup wheatberries to 2 cups water. Bring to a boil for 2 minutes, then simmer partially covered for 40-45 minutes, or until tender. Check the water level periodically. If it evaporates up and the wheatberries aren't cooked, simply add a little more.

In a small pot, add 1/2 cup lentils to 1 1/2 cups water. Bring to a boil for 3 minutes, then simmer, partially covered for 30-35 minutes, or until tender. Check the water level periodically. If it evaporates and the lentils aren't cooked, simply add a little more.

To make the dressing, whisk all ingredients (except fresh herbs) in a small bowl and set aside. Add the herbs just a few minutes prior to assembling the salad so they don't absorb too much of the dressing.

Place cooked wheatberries and lentils in a large bowl and add remaining salad ingredients. Toss until well combined. Add the dressing and fresh herbs and toss well. Garnish will additional feta cheese and/or fresh herbs, if desired. Serve at room temperature or chilled.

A shortcut for cooking wheatberries is the microwave. Since microwaves differ, you'd have to experiment with your settings. I find the following works well: Place 1/2 cup wheatberries and 2 cups water in a corning ware dish. Cover and microwave on half power for 15 minutes. Then microwave on high power for 20-25 minutes, or until the wheatberries have absorbed the water and are cooked through. They should be firm, but not hard. Also check the water level occasionally to make sure it hasn't evaporated. Sometimes you need to a bit more water before the end of the cooking time.

**Wheatberries are usually located in the bulk section of specialty and organic markets. Sometimes they are labeled "hard" or "soft." Hard wheatberries need to be soaked in water overnight before cooking, whereas soft ones don't.

You might also like:

Super Satisfying Salads 1-4:
Asian Noodle Salad with Tofu and Mango
Chipotle BBQ Bean and Corn Salad
Grilled Shrimp and Avocado Salad
Farro with Grilled Vegetables

Warm Bulgur Salad with Beets, Fennel, and Oranges

Inca Quinoa Salad

More wheatberry dishes you might like:

• Burcu's Spinach with Soft Wheatberries
• Kate's Wheatberry and Barley Salad
• Joe's Wheatberry Salad with Edamame
• A Year in Bread's Honey Wheatberry Bread

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Skinny Berry Parfaits

It's hot. The kids are complaining they're bored. And you want something sweet and satisfying to eat, just to take the edge off. You're afraid, however, that if you eat even one more ice cream cone, the spandex in your bathing suit will fail. What should you do?

How about making some skinny berry parfaits?!

They're ridiculously simple to whip up, versatile, and guaranteed to make you, your little ones, and anyone you give them to, happy.


I made my skinny parfaits with fat free vanilla pudding, orange scented berries, and a crisp oat and almond mixture, but feel free to come up with your own favorite fillings.

Food Blogga Disclaimer: Food Blogga lives in comfortably-cool San Diego. For those of you living areas where the air is so thick with humidity that water actually condensates on your skin when outdoors, note that this homemade pudding requires standing over a stove for 12 minutes. Food Blogga is heretofore not responsible for any overheating or general irritability induced by simmering pudding.

I'm passing along my Skinny Parfaits to lovely Linda of Make Life Sweeter! who is hosting Got Milk?, an event in honor of World Breastfeeding Week. You don't have to be breastfeeding or even have a baby to participate. Just make a sweet dish featuring milk. Simple, huh?



Skinny Berry Parfaits
Makes 4 small or 2 large servings
Print recipe only here.

Berries:
2 cups of mixed berries or fruit of your choice (I used blueberries, strawberries, & cherries)
2 teaspoons sugar
2 tablespoons orange juice
1/4 teaspoon orange zest

Place all ingredients in a large bowl and let macerate while you prepare the crisp mixture and pudding.

Crisp Mixture:
1 teaspoon Smart Balance butter substitute
1/2 cup rolled oats
2 tablespoons sliced almonds
1/4 teaspoon ground cinnamon

In a small skillet over medium heat, melt butter. Add oats, almonds, and cinnamon, and stir until well combined. Cook for 3-5 minutes, or just until the oats and nuts turn golden brown. Remove from heat and set aside.

Pudding:
6 tablespoons sugar
2 tablespoons cornstarch
2 cups skim milk (or milk of your choice)
pinch of salt
1 large egg, lightly beaten
1 teaspoon pure vanilla extract

Combine sugar and cornstarch in a medium pot over medium heat. Add 1 cup of milk, whisking until the sugar and cornstarch are dissolved. Add the second cup of milk and salt, and bring to a simmer, stirring frequently. Lower the heat, cooking pudding for 10 minutes, stirring frequently. Remove pudding from heat for 2-3 minutes. Lightly whisk one egg with vanilla extract and slowly add to the pudding, whisking constantly. (Removing it from the heat will prevent the egg from cooking). Simmer for 2-3 minutes, or until thick, stirring several times. Remove from heat.

Assemble serving dishes. Start with some macerated berries on the bottom, then some pudding, then some crisp, and repeat. Top each serving dish with a dollop of pudding, and place a cherry or other fruit on top. Cover with Saran Wrap and refrigerate until chilled.

Don't forget! You have until Sunday 3 August to submit your Sugar High Friday posts to me.

You might also like these low-fat treats:


Grilled Watermelon Slices with a Honey-Lime Syrup





Date, Fennel, and Pistachio Scones (Heart Healthy & Low Fat!)





Pancakes with Fresh Raspberry-Strawberry Sauce





Summertime Strawberry Pie (if you skip the crust)





More pretty parfaits:

• Ann's Blueberry Parfaits and Rhubarb Gingersnap Parfaits
• Lynda's Strawberry and Mascarpone Cream Parfaits w/Balsamic Syrup and Mint
  
• Picky Palate's Honeyed Strawberry Shortcake Yogurt Parfaits
  

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How Many Whole Grains Can You Name?

So you call yourself a foodie, huh?
OK, quick, how many whole grains can you name in 1 minute?



Time's up!

• If you named zero
  
• You're probably still eating Fruit Loops for breakfast and need to acquaint yourself with Kashi (no, it's not a country in Middle East).
  
• If you named 1-5
  
• You're actually reading your cooking magazines instead of just using them for coasters. Good for you!
• If you named 6-10
  
• Then you likely have posters of all the Iron Chefs in your bedroom.
  
• If you named 11 or more
  
• Then you either just Googled "whole grains" or you are a true smarty-pants and find you sometimes have difficulty getting along with others.
  

According to the Whole Grains Council, there are 19 whole grains:

1. amaranth
2. barley
3. buckwheat
4. bulgur
5. corn
6. farro
7. grano
8. kamut
9. millet
10. oats
11. quinoa (keen-wa)
12. rice
13. rye
14. sorghum/milo
15. spelt
16. teff
17. triticale (trit-i-kay-lee)
18. wheat
19. wild rice
    

Technically speaking, whole grains retain the bran and germ as well as the endosperm unlike refined grains, which retain the endosperm only. Food Blogga translation: whole grains provide vitamins, fiber, and antioxidants, so they're much healthier for you. When shopping, make sure products are labeled "whole grain" or "whole wheat."

So why should you eat whole grains?

• They contain complex carbs, which your body digests more slowly, keeping you satiated longer.
  
• They are associated with a decreased risk of cardiovascular disease, diabetes, and stroke.
• They contain beneficial vitamins and are high in calcium, which is needed to build strong bones.
• They taste great.
  

Though I love many whole grains, I'm partial to chewy, nutty bulgur, which is a form of whole wheat that has been cleaned, parboiled, dried, and ground into different types of coarseness (medium and fine are most commonly available in the US). Therefore, it is a quick-cooking, highly nutritious grain. 1/4 cup dry bulgur is approximately 120 calories, 4 grams of protein, and 26 grams of carbohydrates. It also contains 5% of your daily calcium needs. It's high in manganese and iron and has more fiber than most whole grains.



When purchasing bulgur, buy those packages labeled either "bulgur" or "bulgur wheat." (It might also be spelled "bulghur.") Do not however buy "cracked wheat" which has not been parboiled and takes much longer to cook. I learned that the hard way.

This dish has a number of calcium-rich ingredients: bulgur, fennel, oranges, string beans, chick peas, nuts, and rosemary. Earthy beets, licorice-scented fennel, and sweet oranges, are enhanced by a warm and tangy fennel-honey-mustard vinaigrette. And it tastes even better the next day.

Would you like to participate in Beautiful Bones? You have until May 31st; the details are here.



Warm Bulgur Salad with Beets, Fennel, and Oranges
Serves 4
Print recipe only here.

Salad:
1 cup uncooked medium coarse bulgur wheat
4 small beets, roasted and sliced
1 cup sliced green beans
1/2 cup diced fennel bulb
2 medium navel oranges, peeled, sectioned, and chopped
1 (15 oz.) can chickpeas, rinsed and drained
2 tablespoons toasted walnuts, pecans, or pistachios

Warm Fennel-Honey-Mustard Vinaigrette:
1/2 teaspoon fennel seeds, toasted
2 tablespoons olive oil
2 tablespoons red wine vinegar
1/2 cup freshly squeezed orange juice (or from a carton)
1/2 teaspoon orange zest
2 teaspoons Dijon mustard
2 teaspoons honey
2 teaspoons water
1/2 teaspoon minced fresh rosemary
salt and freshly ground black pepper, to taste

Cut off beet tops, and clean beets. (If you’re keeping the beet greens; submerge in cool water to release any dirt, then drain. Par-boil the greens by dropping them in boiling water for about 1 minute; remove and plunge into a bowl of ice water.) Shocking the greens like this will maintain their vibrant color. Drain, and store in an air-tight container in the refrigerator.

To roast the beets, wrap them in foil and place in a 400 degree oven for about 1 hour, or until tender when pricked with a fork. Let cool slightly; rub off skins. (You might want to wear gloves and an apron for this part). Slice and set aside.

To make the bulgur, add 1 cup uncooked bulgur and 2 cups water to a medium sauce pan. Bring to a boil for 2 minutes, then simmer with the cover on for about 10 minutes, or until all of the water is absorbed and the bulgur is cooked (it should retain some firmness).

Meanwhile boil the string beans for 2-3 minutes, then plunge into a bowl of ice water. Drain and slice into 1-inch long pieces. Chop fennel and slice oranges; set aside.
To toast the walnuts, place in a small, dry skillet over medium. Shake pan handle to ensure even toasting, for 1-2 minutes or until slightly toasted and aromatic.

To make the vinaigrette, place anise seeds in a small, dry skillet over medium. Shake pan handle to ensure even toasting, for 1-2 minutes or until slightly toasted and aromatic. Add all other ingredients to skillet and keep over a low heat for about 1-2 minutes, whisking until well emulsified. Remove from heat and set aside.

In a large bowl, toss together the cooked bulgur, vegetables, oranges, chickpeas, and nuts. Drizzle the dressing over the salad and toss gently until well coated. Sprinkle individual servings with toasted nuts and extra fresh minced rosemary, if desired.

You might also like:


Breakfast Quinoa with Dried Cherries, Raisins, and Pecans





Baby Artichoke and Asparagus Risotto





Italian Easter Rice Pie (though it's delicious 12 months of the year!)

Are Your Kids Getting Enough Calcium (and Chocolate Pudding)?

Kids need calcium to build strong bones and teeth. And as much as they might wish it, chicken nuggets just ain't gonna cut it.

Here are some facts about kids, calcium, and bone health:

• Unfortunately, bone fractures are on the rise in children. Researchers believe this may be the result of decreased bone mass and reduced physical activity among today's children.
• Drinking less milk and more soda is a potentially dangerous combination for children's bones. By not drinking milk, children's bones are not absorbing the calcium necessary to build bone. Then by drinking soda, they are stripping their bones of calcium.
• Starting at age 9, kids need almost twice as much calcium as they did previously! That's because teens' and tweens' bones are growing the fastest.
• Fewer than 10% of girls and only 25% boys ages 9 to 13 are at or above their adequate intake of calcium. This lack of calcium can have a negative impact on both bones and teeth as these adolescents enter adulthood.
  
• 90% of adult bone mass is acquired in girls by age 18 and by 20 in boys.

How can you ensure that your kids build strong bones and teeth?

• Make sure they consume their needed amount of calcium every day through well-balanced meals. Click here to find out your child's calcium needs from birth to age 18.
• Serve a healthy breakfast. Kid favorites such as pancakes, French toast, and waffles can be made with whole wheat flour and calcium-fortified milk or soy milk. Plus, did you know that children who eat breakfast tend to perform better on standardized tests?
• Serve vitamin D enriched milk, which helps the body absorb calcium.
• If your child is lactose-intolerant, then make sure he/she gets enough calcium from non-dairy sources, such as calcium-fortified soy milk and orange juice as well as lean protein, whole grains, fresh fruits and vegetables, legumes, and nuts.
  
• Encourage them to get some physical activity for 30-60 minutes a day.
• Make sure they see their doctor regularly.

Remember, building strong bones early in life helps prevent osteoporosis later in life.

Many thanks to all of you who have submitted entries for Beautiful Bones. We have an amazing array of calcium-rich dishes from breakfast to dessert. Would you like to participate? You have until May 31st, and can see the details here.

Now for the chocolate pudding...

When I was kid there was nothing better than coming home from school, opening the refrigerator, and seeing those old-fashioned ice cream dessert glasses filled with Mom's chocolate pudding, bananas, and Graham Crackers. Cool, creamy, and soothing, just what any kid could use after a long day at school. Plus it's low in fat and high in bone-building calcium, vitamin D and protein.

I make pudding with soy milk for me and skim milk for Jeff, and both always come out satisfyingly thick and creamy. Even though there are no children in our house, every time I eat this pudding, I feel like a kid again.



Mom's Chocolate Pudding with Bananas and Graham Crackers
Serves 4
Print recipe only here.

This recipe also works well with vanilla or banana pudding partnered with Vanilla Wafers (my brother Paul's childhood favorite). You could also mix in some shredded coconut, chopped nuts, or Cool Whip--whatever makes your little one smile.

6 tablespoons sugar
2 tablespoons cornstarch
2 cups soy milk (or skim milk)
pinch of salt
1/2 cup semi-sweet chocolate chips
1 large egg, lightly beaten
1 teaspoon pure vanilla extract
8-10 low-fat graham crackers
1 large banana or 2 small ones, sliced

Optional garnishes:
toasted coconut shreds
chopped roasted peanuts
Cool Whip

Combine sugar and cornstarch in a medium pot over medium heat. Add 1 cup of milk, whisking until the sugar and cornstarch are dissolved. Add the second cup of milk and salt, and bring to a simmer, stirring frequently. Lower heat, cooking pudding for 10 minutes, stirring frequently. Remove pudding from heat for 2-3 minutes. Whisk in the chocolate chips. Lightly whisk one egg with vanilla extract and slowly add to the pudding, whisking constantly. (Removing it from the heat will prevent the egg from cooking). Simmer for 2-3 minutes, or until thick, stirring several times. Remove from heat.

Assemble 4 serving dishes. Place a layer of bananas on the bottom of each dish, then top with some pudding, then graham crackers, and repeat. Cover with Saran Wrap and refrigerate until chilled. Garnish with your choice of toppings.

Here are some other high-calcium recipes your kids might like:

• Kids and pancakes just go together. Why not try ricotta hotcakes? They're like pancakes, only softer and fluffier and have lots of calcium.
• Your kids might like spinach if it's tucked inside a crispy calzone with calcium-rich ricotta and mozzarella cheese.
• Make pizza healthier by using whole wheat dough, adding vegetables, and using different sauces like BBQ sauce for a BBQ pizza.
• Over 50% of kids cite strawberries as their favorite fruit. So they'll love these Fresh Strawberry, Almond, and Coconut Muffins for breakfast and this Strawberry-Rhubarb Sponge Pudding for dessert.
  
• Although it's well past St.Patrick's Day, what kid wouldn't love a bright green milkshake?

Ivy thinks my blog is yummy! Thank you, dear Ivy, for bringing a big smile to my face. Here are more yummy blogs:

• Anamika: Her cakes are works of art.
• Linda : I'd love to bake in the kitchen with her.
• Nicisme: I get a sugar high looking at her sweets.
• Patricia: I become the Cookie Monster when I visit her blog.

I'm also sending a warm and fuzzy hug to Amy and Deeba for giving me the I Love You This Much Award. Amy and Deeba are always generous with spreading the love and always manage to brighten my day. Allow me to share this award with all of you!

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Do you tofu? I do.

Tofu. Is there another food so misunderstood, so unjustly maligned?

Some people don't simply dislike tofu, they hate it. Why? Here's my theory about tofu antipathy: It's not the taste (there isn't any; it takes on the flavors of other ingredients), or the texture (there are many different ones to choose from), or the price (it's not expensive).

It's because of Tofurky.

Tofurky is a mock-turkey eaten as a vegetarian alternative to turkey. Look at it. Does that look like turkey to you? I mean, it actually comes in a box.

Of course, with a little creativity, you could make it look more like a turkey.

I guess it's not only Tofurky, though; it's all those meat wanna-be tofu products that have ruined it for tofu. What's the point of tofu sausage or tofu bacon? They aren't fooling anyone.

These imposters have made it too easy to poke fun at tofu and dismiss it as "weird." It's not. It's good. Really. And good for you too. Tofu is rich in calcium, protein, iron, and isoflavones, which may help prevent osteoporosis as well as preserve already osteoporotic bones.

If you're a tofu newbie, then check out Kalyn's article, "Tackling Tofu." Then try her Stir Fried Tofu with Scallions, Garlic, Ginger and Soy Sauce, which she submitted to my Beautiful Bones event that runs through May 31st. Ever humble, Kalyn gives Mark Bittman too much credit -- she clearly has the tofu touch.

Here's some help with understanding tofu:

1. Firm tofu (and extra-firm) is dense and holds less water than other types, so it's ideal for sauteing and grilling because it maintains its shape. Usually you have to place the tofu between two sheets of paper towels and place a heavy object like a pan on top to squeeze the water out. Most extra firm tofu, however, has so little water that just patting it dry is sufficient. Try it in salads, sandwiches, and stir-fries.
   
2. Soft tofu is great for blending. Use it in soups, dressing, or sauces.
3. Silken tofu has a soft, creamy texture and also works well in blended dishes such as purees and desserts such as puddings.

My favorite brand, Trader Joe’s Super Firm Extra High Protein Organic Tofu, has a whopping 14 grams of soy protein and only 100 calories per serving. I really love it with string beans and Thai peanut butter sauce, which is faster to make than ordering take-out. That's why I'm sending it to a new blogger friend, the delightful Rita of Mochachocolata-Rita for her Chinese Take-Out Party. The longest part is the rice, but you could make it ahead of time, use a quick cooking rice, or even make it the microwave. The rest of the meal takes about 15 minutes.



String Beans and Tofu with Thai Peanut Butter Sauce
Makes 4 servings
Print recipe only here.

3/4 pound string beans, cleaned and trimmed
12 ounces extra-firm tofu, sliced into strips
1 teaspoon sesame oil

Sauce:
2 cups lite coconut milk
3 tablespoons low-sodium soy sauce
3 tablespoons chunky peanut butter
1 tablespoon plus 1 teaspoon light brown sugar
juice of 1/2 lime (about 2 teaspoons)
2 tablespoons minced fresh ginger
1 tablespoon hot curry powder
1 Thai chili, minced (with or without seeds--you decide)
1 tablespoon cornstarch dissolved in 1 tablespoon water
salt, to taste

1 tablespoon chopped unsalted, roasted peanuts
1 tablespoon toasted unsweetened shredded coconut, optional
1 tablespoon chopped fresh cilantro, optional

2 cups cooked brown rice

Bring a large pot of water to a boil. Cook string beans for two minutes. Drain and plunge into a bowl of ice water to stop the cooking and retain their vibrant green color. After 1-2 minutes, drain and pat dry. Set aside.

To cook tofu, add 1 teaspoon sesame oil to a large non-stick skillet. Add tofu and saute over medium-high for 7-10 minutes, or until lightly golden and crispy.

To make the sauce, combine all ingredients in a bowl, and whisk until nearly smooth (the pb is chunky, after all).

In a medium pot, add the peanut butter sauce and cook over medium heat for 3-5 minutes, until bubbly. Lower the heat, and continue cooking until sauce begins to thicken. Add the cooked string beans to the skillet with the tofu, then pour the sauce on top. Mix well and cook over a low heat for 2-3 minutes, or until the sauce clings to the tofu and vegetables.

Serve over brown rice, and top with chopped peanuts. Garnish with toasted shredded coconut and fresh cilantro, if desired.

Check out these tantalizing tofu dishes:

• Heidi's Caramelized Tofu
• Sophie's Tofu with Hot and Sour Rhubarb Sauce
  
• Susan V's Maitake and beech Mushrooms with Simmered Tofu on Sesame Rice

Here are two calcium-rich recipes you might like:

Breakfast Egg Sandwich with Avocado and Chipotle-Mayo





Sicilian Sardine and Broccoli Rabe Pasta





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Note: Many women are concerned about eating tofu or other soy products for fear that the isoflavones, which can mimic the action of natural estrogens, might lead to cancer. This is complicated. There is no conclusive evidence that shows soy causes cancer. In fact some studies have suggested that soy may reduce a women's risk for some cancers, such as ovarian, while others have suggested a diet very high in soy may increase a woman's risk for some cancers, such as breast cancer. If you have concerns about soy, especially if you have/have had breast cancer or are on hormone replacement therapy, then you should discuss it with your doctor.

photo credit: gaia online