(Family Features) Grilling season provides ample opportunities to put flavorful fare on the table, but it doesn’t have to be a lengthy cooking process. By planning ahead, having the right equipment on-hand and using ready-to-go ingredients, home cooks can quickly put family meals together.
With an option like Smithfield Marinated Fresh Pork, which is perfectly seasoned and ready to throw on the grill, you can have a delicious meal ready in 30 minutes or less. Available in a variety of flavors and quality cuts, it’s ideal for grilling, roasting or sauteing any night of the week. To get ready for your next grilling occasion, try something new like Grilled Pork Kebabs with Tzatziki Sauce or Grilled Pork and Potato Planks.
To help make this a successful grilling season, visit SmithfieldGetGrilling.com for more grilling tips and a chance to win $5,000.
Grilled Pork Kebabs with Tzatziki Sauce
Prep time: 25 minutes
Cook time: 10 minutes
- 1 Smithfield Roasted Garlic & Herb Pork Loin Filet, cut into 1 1/4-inch cubes
- 3 small zucchini squash, cut into 1/2-inch thick slices
- 2 large red bell peppers, cut into 1 1/4-inch pieces
- 1 large red onion, cut into 1 1/4-inch wedges
- bamboo skewers, soaked in water 30 minutes
- olive oil
- 2 medium cucumbers, peeled
- 1 clove garlic, minced
- 1 1/2 cups whole milk Greek yogurt
- 1/2 lemon juice
- 2 teaspoons chopped fresh dill weed
- 1/2 teaspoon sea salt
- freshly ground black pepper
- chopped fresh parsley
- Heat grill to 375° F. Alternately thread fresh pork cubes, zucchini, peppers and onions onto bamboo skewers. Brush kebabs lightly with olive oil.
- In food processor, process cucumbers and garlic until finely chopped. Drain liquid from cucumbers. Stir cucumbers with yogurt, lemon juice, dill, sea salt and pepper. Refrigerate until ready to use.
- Grill fresh pork skewers approximately 10 minutes, turning occasionally, until char marks form and pork is cooked through.
- Garnish skewers with parsley and serve with tzatziki sauce for dipping.
Grilled Pork and Potato Planks
Prep time: 5 minutes
Cook time: 22 minutes
- Nonstick cooking spray
- 2 Smithfield Roasted Garlic and Cracked Black Pepper Pork Tenderloins
- 2 pounds Yukon Gold or red potatoes, cut lengthwise into 3/4-inch-thick slices
- 2 tablespoons canola oil
- 3/4 cup shredded reduced-fat or regular sharp cheddar cheese
- 1/2 cup sour cream
- 1/4 cup finely chopped green onions
- Heat charcoal or gas grill to medium; spray grates with nonstick cooking spray. Grill tenderloins until internal temperature reaches 150° F, turning occasionally, about 20 minutes.
- Brush both sides of potato slices with oil; grill 15-20 minutes until just tender, turning occasionally. Remove potatoes and pork from grill.
- Top potatoes with cheese, sour cream and onions. Serve with tenderloins cut into 1/4-inch thick slices.
Add fruits, veggies to meals for plant-forward nutrition
(Family Features) Adding more fruits and vegetables is one of the simplest ways to make at-home meals healthier for your family.
Focusing your plate on more of the good stuff – vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish – can help you cut back on the not-so-good stuff, including refined carbohydrates, added sugars, processed meats, sodium and saturated and trans fats, according to the American Heart Association.
While some may think meat makes the meal and it can be part of an overall healthy eating pattern, a survey from Aramark, the largest U.S. based food service company, found many people want to ease up on meat consumption, and 2 out of 3 want to eat more fruits and vegetables. The company made sweeping changes to incorporate more plants into its menus, resulting in meals with fewer calories, less saturated fat and reduced sodium.
Punching up the plants on your plate can lead to better nutrition in your house, too. Try putting vegetables and fruits center-stage with these heart-healthy salads.
To help encourage healthier communities, the American Heart Association and Aramark have made it simple for you to learn better nutrition and lifestyle habits and to share that information. For more recipes, tips and resources, visit heart.org/healthyforlife.
Make the Most of Seasonal Fruits and Veggies
For many people, warmer weather means more time outdoors and food cooked on the grill. To help make your meals more nutritious, consider these ideas to choose, store and enjoy warm-weather fruits and veggies:
Straight from the cob, sweet corn is packed with fiber and antioxidants and can be grilled, boiled or even microwaved. Try tossing it with a small amount of light mayonnaise, lime juice, smoked paprika and cayenne pepper for a simple version of Mexican Street Corn.
Prep is a breeze with cucumbers, which can be eaten raw with or without the peel. For a no-fuss salad, toss together cucumbers, onion and fresh dill then add a dash of sugar, salt and pepper plus a splash of cider vinegar.
Full of nutrients, including vitamins A and C and the antioxidant lycopene, tomatoes are a popular option for seasonal dishes. Store them stem-up on the counter, rather than in the fridge, to prevent bruising and enhance the flavor.
For more ways to introduce fruits and veggies to fresh, seasonal meals, visit Aramark’s wellness blog at fyp365.com.
Tangy Kale Slaw with Cilantro and Honey
Recipe courtesy of Aramark
- 2 tablespoons red wine vinegar
- 1 tablespoon light mayonnaise
- 1 tablespoon honey
- 1 1/2 teaspoons cilantro leaves, washed and chopped
- 1 teaspoon lime juice
- 1/4 teaspoon kosher salt
- 1/8 teaspoon ground black pepper
- 2 cups kale leaves, washed, shredded and stems removed
- 1/2 cup red cabbage leaves, washed and shredded
- 1/2 cup carrot, trimmed and shredded
- 1/4 cup green onion, trimmed and thinly sliced
- In bowl, combine vinegar, mayonnaise, honey, cilantro, lime juice, salt and pepper. Whisk until well blended.
- Add kale, red cabbage, carrot and onion. Toss to coat.
- Cover and keep chilled prior to serving.
Nutritional information per serving: 40 calories; 1 g protein; 1 g fiber.
Watch video to see how to make this delicious recipe!
Black-Eyed Pea, Corn and Rice Salad
Recipe courtesy of the American Heart Association
- 2 cans (15 1/2 ounces each) no-salt-added or low-sodium black-eyed peas, rinsed and drained
- 1 can (15 1/4 ounces) low-sodium or no-salt-added whole-kernel corn
- 1 package (8 1/2 ounces) brown rice, microwaved according to package directions and broken into small pieces
- 2 medium ribs celery, chopped
- 1 medium bell pepper, seeded and chopped
- 1/4 cup chopped fresh parsley
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon water
- 1/8 teaspoon black pepper
- In large bowl, stir peas, corn, rice, celery, pepper, parsley, olive oil, water and black pepper until combined.
Nutritional information per serving: 231 calories; 10 g protein; 7 g fiber.
Simple Persian Salad
Recipe courtesy of the American Heart Association
- 2 medium cucumbers, seeded and diced
- 4 medium tomatoes, diced
- 1 medium red onion, diced
- 1/4 cup chopped fresh mint or parsley
- 2 tablespoons fat-free feta cheese, crumbled
- 2 medium limes, juice only
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon black pepper
- In bowl, stir cucumbers, tomatoes, onion, mint and feta. Cover and refrigerate 20 minutes.
- In small bowl, whisk lime juice, oil and pepper until well blended.
- Pour dressing over salad, tossing gently to coat.
Nutritional information per serving: 88 calories; 3 g protein; 3 g fiber.
(Family Features) When it comes to fresh fruit, watermelon is a top pick in many households.
It’s available year-round and makes for a nutritious snack, but its great taste is the reason most people buy watermelon, according to research from the National Watermelon Promotion Board.
Not only is watermelon a tasty snack by itself, it’s a great complement to other flavors, making it easy to create flavorful pairings. This sweet take on pizza combines watermelon with a host of other good-for-you ingredients for a delicious treat. Healthy enough for breakfast and sweet enough for dessert, this pizza can make its way into your weekly meal rotation.
For another nutritious option, consider this Buddha bowl featuring watermelon, which contains higher levels of lycopene, an antioxidant, than any other fresh fruit or vegetable. Watermelon is also an excellent source of vitamin C, and it provides vitamin B6 and potassium. It’s the perfect sweet addition to balance the savory flavors of this traditional plant-based Buddha bowl.
Each of these recipes leaves plenty of room for personalization; experiment with your favorite flavors to make each dish your own. Also remember that watermelon travels well, so these recipes make for ideal take-along snacks when you’re on the go.
Find more fresh, fruity recipes to enjoy any time of year at watermelon.org.
Watermelon Buddha Bowl
Citrusy Tahini Dressing:
- 3 tablespoons tahini (ground sesame seed paste)
- 1/3 cup fresh-squeezed orange juice
- 1/4 cup rice vinegar
- 1 teaspoon soy sauce
- 1 teaspoon freshly grated ginger
- 1/2 teaspoon salt
- 2 cups seedless watermelon, cubed
- 4 mini cucumbers, thinly sliced
- 1 cup sweet cherries, pitted and halved
- 2 avocados, sliced
- 2 cups cooked black rice
- 1 cup sliced, toasted almonds
- Citrusy Tahini Dressing
- To make Citrusy Tahini Dressing: In bowl, whisk tahini, orange juice, rice vinegar, soy sauce, ginger and salt. If dressing seems thick, add more orange juice or water to reach desired consistency.
- To arrange Buddha Bowls: Separate watermelon, cucumbers, cherries, avocados and rice in four bowls. Sprinkle with toasted almonds and drizzle with dressing. Serve immediately.
Sweet Watermelon Pizza
- Greek yogurt
- Watermelon, cut to 1-inch thick round slice
- Shredded coconut
- Berries, such as blueberries, strawberries or blackberries
- Slivered almonds
- Spread yogurt to cover fleshy part of watermelon, leaving room to hold rind. Sprinkle with coconut, mint, berries and almonds, or other toppings, as desired.