Meal Ideas 28 May 2020

Support Your Immune System with Grapes

(Family Features) Boosting immune function through a healthy diet has become an important new focus for many people these days. One key dietary recommendation is to eat more fruits and vegetables each day to improve immune function and prevent heart disease and diabetes. When looking to guide your family to healthier snacks and meals or simply trying to mix up your at-home menu, success can be as simple as rethinking the ingredients you choose to use, including your favorite produce, such as grapes.

Fresh California grapes, for example, make for an ideal snack because they are tasty, healthy, hydrating and refreshing, but grapes can also be used to make good-for-you dishes that are also satisfying and delicious. Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. Plus, they are naturally fat-free, cholesterol-free and contain virtually no sodium.

Try recipes like Moroccan Grape and Grilled Chicken Bowls with Grape Vinaigrette, Spiced Chickpeas and Grapes with Yogurt, and Cauliflower Steaks with Grapes to pair heart-healthy grapes with other nutritious ingredients and add variety and fresh appeal in the kitchen.

Visit GrapesFromCalifornia.com for more nutritious family recipes

Moroccan Grape and Grilled Chicken Bowls with Grape Vinaigrette

Servings: 4

Couscous:

  • 1          cup Israeli couscous
  • 2          tablespoons extra-virgin olive oil
  • 1/2       cup carrots, thinly sliced
  • 1/2       cup tomatoes, diced
  • 1/2       cup parsley, leaves only
  • 1 1/2    teaspoons ras el hanout (Moroccan spice blend)
  • 1          teaspoon salt

Chicken:

  • 2          chicken breasts (8 ounces each)
  • 1          tablespoon harissa paste
  • 1          tablespoon extra-virgin olive oil
  • 1          teaspoon salt

Vinaigrette:

  • 1/4       cup green California grapes
  • 1          lemon, juice only
  • 1          preserved lemon, rind only
  • 1/4       cup extra-virgin olive oil
  • 2          tablespoons cilantro, chopped
  • salt, to taste
  • ground black pepper, to taste
  • 1          cup red California grapes, halved
  • 1/2       cup sliced almonds, toasted
  1. To make couscous: Cook couscous in boiling salted water. Drain, rinse with cold water and combine with olive oil. Add carrots, tomatoes, parsley leaves, ras el hanout and salt. Mix well and set aside.
  2. To make chicken: Heat grill to medium-high heat.
  3. Rub chicken breasts with harissa paste, olive oil and salt. Grill on both sides until just done. Set aside to cool. Slice into 1/4-inch slices.
  4. To make vinaigrette: In blender, puree green grapes, lemon juice, lemon rind, olive oil and cilantro until smooth. Add salt and pepper, to taste.
  5. Toss couscous mixture with vinaigrette and portion into four bowls. Top with sliced chicken, red grapes and almonds.

Nutritional information per serving: 590 calories; 30 g protein; 44 g carbohydrates; 32 g fat (49% calories from fat); 4.5 g saturated fat (7% calories from saturated fat); 65 mg cholesterol; 720 mg sodium; 3 g fiber.

Spiced Chickpeas and Grapes with Yogurt

Prep time: 15 minutes
Cook time: 5 minutes
Servings: 4

  • 1          can (15 ounces) chickpeas, rinsed, drained and patted dry
  • 1          cup California grapes
  • 1          tablespoon peanut oil
  • 1 1/2    teaspoons mustard seeds
  • 1          teaspoon cumin seeds
  • 1          teaspoon fennel seeds
  • 1/4       teaspoon salt, divided
  • 1          pinch red pepper flakes
  • 1          cup low-fat Greek yogurt
  • 1          tablespoon lemon juice
  • 1/2       teaspoon finely grated lemon zest
  • 1/2       garlic clove, grated
  • 2          tablespoons chopped cilantro
  • 2          tablespoons thinly sliced scallions
  1. In large bowl, mix chickpeas and grapes.
  2. In small skillet, warm oil over medium-high heat until shimmering. Add mustard seeds and cover. Cook until seeds stop popping then add cumin and fennel seeds; cook until fragrant, about 1 minute. Stir in 1/8 teaspoon salt and pepper flakes; pour over chickpeas and grapes. Mix well.
  3. In separate bowl, stir yogurt, lemon juice, lemon zest, garlic and remaining salt. Spread on serving platter and top with chickpea mixture, cilantro and scallions.

Nutritional information per serving: 220 calories; 11 g protein; 31 g carbohydrates; 6 g fat (25% calories from fat); 1.5 g saturated fat (6% calories from saturated fat); 5 mg cholesterol; 280 mg sodium; 1 g fiber.

Cauliflower Steaks with Grapes

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4

  • 1          large head cauliflower, leaves trimmed off
  • 3          tablespoons extra-virgin olive oil, divided
  • 2          teaspoons finely chopped rosemary
  • 1/2       teaspoon coarse salt
  • 1/2       teaspoon freshly ground black pepper, divided
  • 1          cup halved California grapes
  • 1/4       cup chopped Castelvetrano olives
  • 2          tablespoons chopped Italian parsley
  • 2          tablespoons chopped, toasted pistachios
  1. Heat oven to 450 F.
  2. Cut stem off cauliflower and cut remaining head crosswise into four 1-inch-thick slices, keeping as intact as possible. Place on sheet pan and brush sides with 1 1/2 tablespoons olive oil. Sprinkle with rosemary, salt and 1/4 teaspoon pepper. Roast until browned and tender, about 25 minutes.
  3. Combine remaining olive oil, remaining pepper, grapes, olives, parsley and pistachios. When cauliflower is roasted, transfer to serving plates and top with grape mixture.
  4. Nutritional information per serving: 210 calories; 5 g protein; 20 g carbohydrates; 14 g fat (60% calories from fat); 2 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 480 mg sodium; 5 g fiber.
  5. Healthy Eating is Easy with Grapes
  6. Grapes are prized for their taste and crisp, juicy texture, but fresh grapes are also a heart-healthy, hydrating snack choice. Grapes contain more than 1,600 natural plant compounds, including antioxidants and other polyphenols, which help protect the health and function of the body’s cells. Grapes can be paired with other healthy foods to enhance flavor and nutrition, including dark leafy greens, cauliflower, broccoli, whole grains, legumes and lean proteins.

Source: California Table Grape Commission

Meal Ideas 10 April 2020

Nutritious Eating at Home

(Family Features) If spending additional time in the comfort of your home has you rethinking the family menu and looking for new ways to enjoy nutritional meals, rest assured you can make better-for-you food choices without losing mouthwatering taste.

Easy, efficient at-home recipes like Thai Coconut Lime Freezer Chicken, Burrito Beef and Cauli Mac and Cheese can all be made in less than an hour while reducing the intake of carbs and unnecessary sugars. All are part of a balanced Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats.

The eating approach, which is a more flexible version of the popular ketogenic diet, offers a balanced mix of foods containing fiber-rich and nutrient-dense carbohydrates while focusing on reduced levels of refined carbohydrates, added sugars and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.

Introducing your family to smarter food choices can also support your immunity. According to research published in “The American Journal of Clinical Nutrition,” simply substituting whole grains for refined grains has a modest effect on gut microbiota and immunity. Refined grains have had most of the fiber milled out of them, leaving a refined carbohydrate that impacts your body the way sugar would. Opt for whole grains to get the fiber you need, along with protein and healthy fats.

Visit atkins.com for more nutritious recipes


Thai Coconut Lime Freezer Chicken

Prep time: 8 minutes
Cook time: 22 minutes
Servings: 4

  • 1 3/4    cups coconut milk
  • 2          tablespoons basil
  • 1          tablespoon xylitol (sugar substitute)
  • 1          ounce cilantro
  • 1          ounce fresh lime juice
  • 1/2       teaspoon salt
  • 1/2       teaspoon garlic
  • 1          teaspoon lime zest (optional)
  • 20        ounces boneless, cooked chicken breast
  • 20        ounces broccoli flower clusters
  1. In bowl, mix coconut milk, basil, xylitol, cilantro, lime juice, salt and garlic. For more citrus flavor, add lime zest, if desired.
  2. Add chicken, broccoli and sauce to 1-gallon zip-top freezer bag. Squeeze out any air and seal bag. Freeze bag flat up to 1 month.
  3. To cook: Thaw in refrigerator overnight. Heat oven to 350° F.
  4. Place in glass 8-by-8-inch pan and bake 20-25 minutes.

Burrito Beef

Prep time: 15 minutes
Cook time: 8 hours
Servings: 6

  • 2          pounds beef arm chuck roast
  • 4          tablespoons green taco sauce
  • 1          teaspoon minced garlic
  • 2          large scallions or spring onions, chopped
  • 1          jalapeno pepper, diced
  • 2          teaspoons chili powder
  • 1/2       teaspoon cumin
  • 1/2       teaspoon salt
  1. Trim fat from beef. In slow cooker on low heat, cook beef, taco sauce, garlic, onions, jalapeno, chili powder, cumin and salt 8 hours, or until beef is tender.
  2. Using two forks, remove beef and shred. Mix beef with 1/2 cup cooking juices before serving.
  3. A Low-Sugar Swap to Satisfy Cravings
  4. While spending more time at home than normal, those snack cravings can be hard to shake. Rather than relying on easy-to-grab eats from the pantry or freezer, focus on more nutritious choices that don’t sacrifice flavor.
  5. Turn to a creamy solution to satisfy your hunger such as the Atkins Milk Chocolate Delight Shake, a filling option for chocolate lovers. The drinks are packed with 15 grams of protein, 5 grams of fiber, 20% of the daily recommended amount of vitamin D and 1 gram of sugar to keep you going throughout the day.

Cauli Mac and Cheese

Prep time: 10 minutes
Cook time: 40 minutes
Servings: 6

  • Nonstick cooking spray
  • 1          teaspoon salt, divided
  • 1          head large (6-7-inch diameter) cauliflower
  • 1          cup heavy cream
  • 2          ounces cream cheese
  • 1 1/2    teaspoons ground mustard
  • 1 1/2    cups shredded cheddar cheese, divided
  • 1          clove garlic, minced
  • 1/4       teaspoon white pepper
  • 1/4       teaspoon pepper sauce
  1. Heat oven to 375° F and prepare 9-by-9-inch baking dish with nonstick cooking spray. Heat large pot of water to boiling and add 1/2 teaspoon salt.
  2. Remove stem and leaves from cauliflower. Cut into small pieces and place in boiling water; cook until crisp-tender; about 5 minutes. Drain well then pat between paper towels to remove moisture.
  3. In medium saucepan over medium heat, bring cream to simmer. Whisk cream cheese and powdered mustard into simmering cream until smooth. Add 1 cup cheddar cheese, garlic, remaining salt, white pepper and pepper sauce, whisking until cheese melts; about 1-2 minutes. Remove from heat and stir in cauliflower.
  4. Pour into baking dish and top with remaining cheese. Bake 15 minutes until browned and bubbly.

 

Photos courtesy of Getty Images (Thai Coconut Lime Freezer Chicken, Burrito Beef and Cauli Mac and Cheese)

Source: Atkins

Meal Ideas 31 March 2020

Refreshing Dishes for Dining Al Fresco

(Family Features) Some of life’s most cherished moments are shared with loved ones around the table. As temperatures climb, cheerful sunshine and sparkling blue skies are the perfect ingredients to make family time even more enjoyable with a meal served al fresco.

One of the great joys of dining outdoors is the chance to appreciate the simplicity of a gentle breeze or the first glimpses of seasonal blooms. Keeping meal prep simple makes it even easier to embrace these special moments.

A unique approach to an entree salad is easy to prepare and adds a festive flair to your picnic plate. These Ruby Beet Chicken Salad Skewers owe their zesty flavor to the delicate balance of sweetness and vinegar infused by Aunt Nellie’s Baby Whole Pickled Beets.

A cool salad is another must for your outdoor dining menu. Classic Mediterranean flavors like feta cheese and olives combined with READ 3 Bean Salad make this Mediterranean 3-Bean Quinoa Salad the perfect side dish to accompany a light lunch or grilled main course.

Find more ideas and recipes for meals to enjoy outside at auntnellies.com and READsalads.com.

Ruby Beet Chicken Salad Skewers

Prep time: 25 minutes
Cook time: 20 minutes
Servings: 8

  • 1          jar (16 ounces) Aunt Nellie’s Baby Whole Pickled Beets
  • 2          large boneless, skinless chicken breast halves (about 1 pound)
  • 1/2       teaspoon salt, plus additional, to taste, divided
  • 1/2       teaspoon pepper, plus additional, to taste, divided
  • 4 1/2    tablespoons stone ground mustard, divided
  • 1 1/2    tablespoons, plus 1/3 cup, orange marmalade, divided
  • 2          tablespoons minced fresh chives
  • 1          large lemon, zest and juice (1/3 cup juice)
  • 1/4       cup olive oil
  • 1          bag (9 ounces) leafy romaine lettuce pieces
  • 1/3       cup chopped almonds, toasted
  • 1/3       cup crumbled blue, feta or goat cheese
  1. Heat oven to 375° F. Drain beets; set aside.
  2. Season both sides of chicken with salt and pepper, to taste. In small bowl, combine 1 1/2 tablespoons mustard and 1 1/2 tablespoons marmalade. Brush mixture over chicken until completely coated. Bake chicken on rimmed baking sheet lined with aluminum foil about 20-25 minutes, or until juices run clear; set aside.
  3. To make vinaigrette: In medium bowl, combine remaining mustard, remaining marmalade, chives, lemon zest and juice, 1/2 teaspoon salt and 1/2 teaspoon pepper. Slowly pour in oil while whisking vigorously until completely combined.
  4. Slice cooled chicken into 1-inch pieces. Onto each skewer, thread one beet, one piece of chicken and 4-5 pieces of lettuce; repeat two times for each skewer, adding one beet at ends. Repeat to make eight skewers. Place skewers on large serving platter.
  5. Stir vinaigrette; drizzle lightly over skewers. Sprinkle with almonds and cheese. Serve with remaining vinaigrette.

Mediterranean 3-Bean Quinoa Salad

Recipe courtesy of "A New Dawnn"
Prep time: 20 minutes
Servings: 8

  • 2          cans (15 ounces each) READ 3 Bean Salad
  • 1          cup halved grape tomatoes
  • 1          cup crumbled feta cheese
  • 1          cup cooked quinoa
  • 1/2       cup chopped olives
  • 1/2       cup diced bell pepper, any color
  • 2          tablespoons fresh lemon juice
  • 2          teaspoons balsamic vinegar
  • 1/4       cup chopped fresh cilantro or parsley
  1. Drain bean salad; reserve 3 tablespoons liquid.
  2. In large bowl, combine bean salad, tomatoes, feta cheese, quinoa, olives and bell pepper. Add reserved bean liquid, lemon juice and balsamic vinegar. Stir gently to coat ingredients.
  3. Top with cilantro or parsley. Serve immediately.

Source:  Seneca Foods

Meal Ideas 30 March 2020

Family-Friendly Ways to Rethink Favorite Recipes

(Family Features) Freshen up family dinners by adding new ingredients like pecans, with natural richness and subtle sweetness coupled with irresistible crunch.

Kitchen staples are being used to add twists to traditional dishes, so finding an item you can use to mix up classic family recipes is key. Pecans pack flavor, texture and nutrition all in one bite, and they have a long shelf life. Shelled pecans can be kept in airtight containers in the refrigerator for about nine months and for up to two years in sealed plastic bags in the freezer.

While pecans are beloved in classic desserts, like pecan pie, they also offer a variety of nutrition benefits that can be added to nearly any meal. They are among the highest in “good” monounsaturated fats, contain 3 grams of plant protein per serving and are a source of fiber, flavonoids and minerals like manganese, which is essential for metabolism and bone health.

Nearly two decades of research document the heart-health benefits of pecans. In fact, according to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1 1/2 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. One serving of pecans (28 grams) has 18 grams of unsaturated fat and only 2 grams of saturated fat.

Add crunch to this Chinese Chicken Salad with Pecans by swapping out croutons, use chopped pecans as a flavorful and nutrient-dense coating for Pecan Chicken Meatballs and bake this Pecan Banana Bread as a nutritious and kid-friendly breakfast or snack to fill your home with a delicious scent.

Discover more nutritious recipes at AmericanPecan.com

Pecan Chicken Meatballs

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 9 meatballs

  • 1          pound ground chicken
  • 1/4       cup spinach, chopped
  • 1          tablespoon fresh lemon juice
  • 1          egg
  • 1          teaspoon minced garlic
  • 1/4       teaspoon onion powder
  • 1/4       teaspoon paprika
  • 1/4       teaspoon salt
  • 1/4       teaspoon pepper
  • 1/4       teaspoon cayenne pepper (optional)
  • 1          cup finely chopped fresh pecan pieces, divided
  1. Heat oven to 400° F. Line baking sheet with parchment paper.
  2. In large bowl, mix ground chicken, spinach, lemon juice, egg, garlic, onion powder, paprika, salt, pepper, cayenne (if desired) and 1/2 cup pecans until well combined.
  3. Roll chicken mixture into 1 tablespoon- sized meatballs.
  4. Place reserved pecans in bowl. Roll meatballs in pecans to coat then place on prepared baking sheet.
  5. Bake 20-30 minutes until meatballs are cooked through.
  6. Serve warm with sauces for dipping or over pasta.

Chinese Chicken Salad with Pecans

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

Dressing:

  • 1/4       cup pecan butter
  • 1          tablespoon rice vinegar
  • 1          tablespoon honey
  • 1          teaspoon toasted sesame oil
  • 1 1/2    teaspoons soy sauce
  • 2          tablespoons warm water, plus additional as needed (optional)

Salad:

  • 4          ounces dried thin rice noodles
  • cold water
  • 4          cups chopped romaine lettuce
  • 4          cups chopped iceberg lettuce
  • 1/4       cup toasted and chopped pecans
  • 2          scallions, finely chopped
  • 1          cup bean sprouts
  • 1/2       cup crispy wontons
  • 1          cup mandarin oranges
  • 2          tablespoons sesame seeds
  • 2          cups rotisserie chicken breast, chopped
  1. To make dressing: In medium bowl, whisk pecan butter, rice vinegar, honey, sesame oil and soy sauce until smooth.
  2. Add 2 tablespoons warm water and whisk until incorporated. Add additional water, 1 teaspoon at a time, if desired, until dressing reaches pourable consistency.
  3. To make salad: Cook rice noodles according to package instructions. Once cooked, drain and transfer to bowl with cold water to keep from sticking.
  4. In large bowl, toss romaine and iceberg lettuces, pecans, scallions, bean sprouts, crispy wontons, mandarin oranges and sesame seeds.
  5. Divide salad among four plates; top each with 1/2 cup chicken and serve with dressing.

Pecan Banana Bread

Prep time: 15 minutes
Cook time: 60 minutes
Servings: 8

  • 10        ounces gluten-free baking flour mix
  • 1          teaspoon baking powder
  • 1/2       teaspoon baking soda
  • 1/2       teaspoon sea salt
  • 2          flax eggs
  • 1          cup organic brown or coconut sugar
  • 1/2       cup coconut oil
  • 1/2       vanilla bean
  • 1/2       cup vegan yogurt
  • 3/4       cup mashed bananas, ripe
  • 1          cup raw pecan pieces, chopped, plus additional for topping
  1. Heat oven to 350° F. Prepare 9-by-5-inch banana bread pan.
  2. In medium bowl, sift flour mix, baking powder, baking soda and sea salt; whisk to combine.
  3. In mixer bowl, mix eggs, sugar and coconut oil 2 minutes on medium-low speed.
  4. Scrape vanilla bean and add to mixture. Add vegan yogurt and mashed bananas; mix 2 minutes on medium-low speed.
  5. Remove bowl from mixer and fold 1 cup raw pecan pieces into batter until evenly distributed.
  6. Add batter to banana bread pan and use spatula to smooth down top. Sprinkle additional pecan pieces on top.
  7. Bake banana bread on top rack 60 minutes until toothpick comes out with few crumbs but not completely clean.
  8. Remove from oven and allow to cool 10 minutes in pan. Hold sides of pan and flip onto wire rack.
  9. Allow bread to cool completely. Slice as desired.

Source:  American Pecan Council

Meal Ideas 24 February 2020

Make Cents of a Healthy Diet

(Family Features) One of the great myths of healthy eating is that it’s expensive. Making healthier choices can actually save you money when you know how to shop smart.

To help encourage healthier communities, the American Heart Association and Aramark have simple tips to keep in mind as you seek out affordable, nutritious and tasty food options for your family:

  • Shop with a plan in mind. Taking a list to the store helps limit impulse purchases, but it’s OK to make smart swaps while shopping if items you’d normally use are on sale.
  • Consider your fruit and veggie options. Locally grown, seasonal fruits and vegetables are often reasonably priced for recipes like this Mediterranean Chicken and Grain Bowl. Canned and frozen options, meanwhile, can be just as nutritious as fresh options.
  • Cook once, eat twice. Choose recipes that make enough food to enjoy fresh for one meal and as leftovers later, such as this four-serving Curry-Spiced Tofu with Asian Vegetables.
  • Buy in bulk. Look for items with long shelf lives like whole grains and non-perishables such as canned beans and vegetables.
  • Focus on dishes with limited, common ingredients. They are easy to prepare and allow you to avoid purchasing items like rarely used spices.
  • Develop a budget. Assess your current food expenses each week. Multiply by the number of weeks that month to find your monthly food budget and determine if this fits with your other monthly expenses.

Find more recipes and tips to make healthy meals more affordable at fyp365.com or heart.org/healthyforlife.

Mediterranean Chicken and Grain Bowl

Recipe courtesy of Aramark
Servings: 6

  • 8          ounces farro or brown rice
  • 6          cups spinach, stems removed
  • 1 1/2    cups diced seedless cucumbers
  • 1 1/2    diced tomatoes
  • 6          thin slices red onion   
  • 3          cups cauliflower florets
  • 3/4       cup balsamic vinaigrette
  • 3          cups cooked skinless chicken breast, visible fat discarded
  • 6          tablespoons fat-free or low-fat crumbled feta cheese
  • 3          tablespoons kalamata olives
  1. Cook farro according to package instructions.
  2. On serving plate, place 1/2 cup farro. Around farro, arrange 1 cup spinach; 1/4 cup cucumber; 1/4 cup tomatoes; 1 slice red onion, separated into rings; and 1/2 cup cauliflower.
  3. Drizzle balsamic vinaigrette over salad. Top with 1/2 cup chicken and garnish with 1 tablespoon feta cheese and 1 1/2 teaspoons olives. Repeat with additional servings. 

Nutritional information per serving: 342 calories; 12 g total fat; 52 mg cholesterol; 551 mg sodium; 35 g carbohydrates; 4 g fiber; 8 g sugars; 25 g protein.

Curry-Spiced Tofu with Asian Vegetables

Recipe courtesy of the American Heart Association
Servings: 4

  • 12        ounces light, extra-firm tofu, drained and patted dry, cut into four slices
  • 1          tablespoon, plus 1 1/2 teaspoons, curry powder, divided
  • 12        ounces packaged fresh stir-fry vegetables
  • 1          tablespoon water
  • 2          teaspoons canola oil
  • 1          teaspoon toasted sesame oil
  • 1          large onion, cut into 3/4-inch wedges
  • 4          large garlic cloves, minced
  • 1/4       cup light coconut milk
  • 1/4-1/2             teaspoon chili garlic sauce
  1. Put tofu on large plate. Sprinkle tofu on both sides with 1 tablespoon curry powder.
  2. In large microwaveable bowl, microwave vegetables and water on high 2-3 minutes, or until vegetables are almost tender-crisp. Pour off remaining water.
  3. In large nonstick skillet, heat canola oil over medium-high heat, swirling to coat bottom. Cook tofu in single layer 3-4 minutes on each side, or until browned. Transfer to separate large plate. Cover loosely to keep warm.
  4. In same skillet, heat sesame oil over medium-high heat, swirling to coat bottom. Cook onion 1 minute, stirring frequently.
  5. Stir in vegetables and garlic. Cook 1-2 minutes, or until vegetables are tender-crisp, stirring constantly.
  6. Stir in coconut milk, chili garlic sauce and remaining curry powder. Bring to boil over medium-high heat. Spoon vegetable mixture over tofu.

Nutritional information per serving: 151 calories; 6.5 g total fat; 86 mg sodium; 14 g carbohydrates; 4 g fiber; 4 g sugars; 10 g protein.

Source: American Heart Association/Aramark

Meal Ideas 26 March 2019

Wild About Blueberries

Family Features) If you're looking for tasty ways to improve your diet, you're in luck. You can get big taste and big benefits from a little fruit - Wild Blueberries.

The Color Connection

A diet rich in fruits and vegetables can help maintain a healthy weight and reduce the risk of chronic diseases like diabetes, heart disease and some cancers. Eating across the color spectrum is important so you get a variety of nutritional benefits.

Wild Blueberries get their color from naturally occurring phytochemicals, which are primarily responsible for antioxidant activity. Wild Blueberries are antioxidant rich, making them a great choice for their nutritional benefits and disease fighting potential. In fact,

  • USDA studies rank Wild Blueberries highest in antioxidant capacity per serving, compared with more than 20 other fruits including cranberries, strawberries, apples and even cultivated blueberries.
  • Health magazine has named Wild Blueberries high on its list of "America's Healthiest Superfoods for Women," singling out their variety of potential health benefits, including preventing memory loss, improving motor skills, lowering blood pressure, and fighting wrinkles.

Wild Blueberries are available year-round in supermarkets nationwide. Frozen at the peak of ripeness, all the farm-fresh taste and nutritional benefits are locked-in. Most studies show that frozen fruits and vegetables are higher in vitamins, minerals and phytonutrients because they are frozen near the time of harvest.

Great taste, good nutrition and really convenient - no wonder so many people are wild about blueberries. Learn more about this superfruit and get more great recipes at www.wildblueberries.com.

Did You Know?

Wild Blueberries are a different berry from cultivated blueberries. They grow naturally in the fields and barrens of Maine and Canada. They are smaller in size, have a unique sweet-tart taste, and are only available frozen.

Freezer Facts

Here are some of the reasons frozen produce is a perfect option for people looking to fill the pantry with healthy foods all year round.

  • Frozen offers great value when compared to in-season pricing.
  • No aging or spoiling means no waste, saving you money.
  • Frozen produce is ideal for smoothies, entrees, desserts, breakfast, and most recipes that call for blueberries.
  • Frozen Wild Blueberries are thoroughly washed and have no caloric syrups or additives.

Chicken Breast with Sweet and Sour Wild Blueberry Sauce

Prep Time: Approximately 20 minutes
Serves 1

  • 1 6-ounce skinless, boneless chicken breast
  • Salt and pepper to taste
  • 1 teaspoon oil
  • 1 small red pepper
  • 1 small green pepper
  • 2 tablespoons fig jam (or apricot jam)
  • 4 teaspoons balsamic vinegar
  • 1/4 teaspoon sugar
  • 2 tablespoons sweet and sour chili sauce
  • 2/3 cup frozen Wild Blueberries, thawed and drained
  1. Season chicken breast with salt and pepper. Heat oil in small, non-stick frying pan. Fry chicken breast for 12 to 15 minutes. Remove from heat and let cool.
  2. Wash, seed and cut peppers into bite-sized pieces. Cut cooked chicken breast into bite-sized pieces; combine with peppers. Mix jam with balsamic vinegar, sugar and chili sauce. Gently stir in Wild Blueberries.

Wild Blueberry Gingered Lemon Muffins

Prep Time: 30 minutes
Yield: approximately 36 muffins

  • 6 cups cake flour
  • 2 tablespoons baking powder
  • 2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 2 cups low-fat buttermilk
  • 1 1/2 cups (12 ounces) egg substitute
  • 1 1/2 cups granulated sugar
  • 1/2 cup canola oil
  • 4 cups frozen Wild Blueberries
  • 1/3 cup (3 ounces) crystallized ginger, chopped
  • 1/3 cup granulated sugar, for topping
  • 2 tablespoons lemon zest
  1. In bowl combine flour, baking powder, baking soda and salt; reserve.
  2. In another bowl beat together buttermilk, egg substitute, 1 1/2 cups sugar and oil; stir into flour mixture just to blend. Fold in Wild Blueberries, ginger and lemon zest.
  3. Scoop 1/4 cup batter into each greased 1/3-cup muffin tin. Sprinkle each muffin with sugar. Bake in 400°F conventional oven or 375°F convection oven 18 to 22 minutes or until firm to the touch. Serve warm.

Wild Blueberry Lemon Jam

Prep Time: 25 to 30 minutes
Yield: about 8 half-pints

  • 5 cups frozen Wild Blueberries
  • 1 package dry pectin
  • 5 cups sugar
  • 1 tablespoon lemon zest
  • 1/3 cup lemon juice
  1. Crush thawed Wild Blueberries one layer at a time, or chop frozen in food processor.
  2. Combine thawed, crushed Wild Blueberries and pectin in a large saucepot. Bring to a boil, stirring frequently. Add sugar, stirring until dissolved. Stir in grated lemon zest and lemon juice. Return to a rolling boil. Boil hard 1 minute, stirring constantly.
  3. Remove from heat. Skim foam if necessary. Ladle hot jam into hot jars, leaving 1/4-inch headspace. Adjust two-piece caps. Process 15 minutes in a boiling water canner.

Wild Blueberry Ice Cream Pops

Prep Time: Approximately 15 minutes, plus thaw and freezing time
Yield: 6 Pops

  • 1 cup frozen Wild Blueberries
  • 1 ounce milk chocolate chips
  • 2 cups fat-free vanilla frozen
  • yogurt, softened slightly
  • Materials: small wooden or plastic sticks
  1. Thaw Wild Blueberries and purée. In a bowl, combine puréed Wild Blueberries, chocolate and frozen yogurt. Mix thoroughly.
  2. Rinse 6 standard muffin cups with cold water and spoon in Wild Blueberry mixture, dividing it evenly between the cups (silicone muffin cups need not be rinsed first). Place a stick in the center of each "muffin" and freeze until firm, at least 2 hours.

Tip: Mixture can also be frozen with plastic sticks in small glasses or espresso cups.

Source:Wild Blueberry Association

Meal Ideas 26 October 2018

Try the Trendiest Flavors Tonight

New seasonings make it easy

(Family Features) Exotic flavors common in the Middle Eastern region of the world like harissa, za’atar and shawarma are having a moment, appearing on restaurant menus and in popular make-at-home recipes.
 
Now is the perfect time to give these flavors a try. Thanks to new global seasonings from McCormick Gourmet, the spice combinations are already blended for the ultimate taste and simplicity.

Made from high-quality herbs and spices, the seasonings are USDA-Organic certified and Non-GMO Project verified so you can feel good about the ingredients used in your cooking. The expertly blended spices help create distinctive global-inspired dishes that take your home dining experience to the next level so you can explore these flavors from around the world without leaving the comfort of home.

  • Za’atar: This traditional Middle Eastern blend of spices including thyme, oregano and sesame seeds is perfect for sprinkling on flatbreads, roasted vegetables, nuts
    or popcorn. It can also be mixed into hummus or oil
    for dipping.
  • Harissa: A spicy flavor found in North African cuisine, this seasoning is made from a combination of chilies, warm spices and mint. Add it to meat and veggies before roasting, stir it into cooked rice and grains, mix it into yogurt to make a dip or combine it with roasted bell peppers and oil to turn this spice into its namesake sauce.
  • Shawarma: Often associated with the slow roasting of meat, this Middle Eastern street food favorite is made with cinnamon, coriander, cardamom and more. Use this seasoning to flavor an easy marinade for chicken, pork or steak.

Look for these flavors as well as new Peruvian and Berbere seasonings in the spice section of retailers nationwide. Find more recipe ideas at McCormickGourmet.com.
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Grilled Chicken Shawarma

Prep time: 10 minutes
Cook time: 16 minutes
Servings: 8

  • 1 1/4    cup plain Greek yogurt, divided
  • 5          teaspoons McCormick Gourmet Organic Shawarma Seasoning, divided
  • 2          tablespoons olive oil
  • 1          tablespoon fresh lemon juice
  • 1          teaspoon McCormick Gourmet Sicilian Sea Salt
  • 2          pounds boneless, skinless chicken breast
  • 4          pita pockets, halved
  • 1          medium seedless cucumber, thinly sliced
  • 8          lettuce leaves
  1. In small bowl, mix 1 cup yogurt and 1 teaspoon shawarma seasoning. Cover and refrigerate until ready to serve.
  2. In small bowl, mix oil, lemon juice, remaining yogurt, remaining shawarma seasoning and sea salt. Reserve 2 tablespoons of mixture; set aside.
  3. Place chicken in large re-sealable plastic bag or glass dish. Add marinade; turn to coat well. Refrigerate 1 hour, or longer for extra flavor.
  4. Heat grill or skillet to medium heat.
  5. Remove chicken from marinade. Discard remaining marinade. Grill or saute 6-8 minutes per side, or until cooked through and internal temperature reaches 165 F, brushing with reserved marinade.
  6. Slice chicken into thin strips. Serve in pitas with cucumber, lettuce and yogurt dressing.

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Shaved Carrot Salad with Pomegranate Harissa Dressing

Prep time: 20 minutes
Servings: 5

  • 1/4       cup chopped fresh mint
  • 3          tablespoons pomegranate juice
  • 1          tablespoon honey
  • 2          teaspoons McCormick Gourmet Organic Harissa Seasoning
  • 1/2       teaspoon McCormick Gourmet Sicilian Sea Salt
  • 1/4       teaspoon McCormick Gourmet Organic Black Pepper, coarse ground
  • 3          tablespoons extra-virgin olive oil
  • 1/2       pound multicolor carrots, washed and peeled
  • 1/2       cup shelled roasted pistachios
  • 1/2       cup dried cranberries
  • 3          cups baby arugula
  • 1/4       cup crumbled feta cheese
  1. In large bowl, mix mint, pomegranate juice, honey, harissa seasoning, sea salt and pepper. Gradually add oil while mixing with wire whisk until well mixed. Set aside.
  2. Trim carrot ends. Slice each carrot lengthwise into ribbons with vegetable peeler or mandoline. In medium bowl, toss carrots with 1/4 cup prepared dressing. Stir in pistachios and cranberries.
  3. Arrange arugula on serving platter. Drizzle with remaining dressing and top with carrot mixture. Sprinkle with feta before serving.


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Za’atar Labneh

Prep time: 5 minutes
Servings: 8 (2 tablespoons each)

  • 1          cup labneh (yogurt cheese)
  • 2          teaspoons McCormick Gourmet Organic Za’atar Seasoning, divided
  • 1          tablespoon olive oil
  • pita bread, for serving (optional)
  • pita chips, for serving (optional)
  • sliced fresh vegetables, for serving (optional)
  1. In small bowl, mix labneh and 1 teaspoon seasoning until well blended.
  2. Drizzle with olive oil and sprinkle with remaining seasoning.
  3. Serve with fresh pita bread, pita chips or sliced fresh vegetables, as desired.

Source:  McCormick

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