(Family Features) Nutrition plays a key role in overall health and can positively affect everything from mood to energy levels. When thinking about ways to fuel busy days that will help you feel fuller, longer, look to clean, quality protein, which isn’t just good for muscle growth and repair but also plays an integral part in overall health.

In fact, protein helps keep bones strong, supports your immune system, fuels metabolism to sustain energy, curbs cravings, distributes nutrients throughout your body and more.

If you’re looking for ways to optimize your nutrition intake, it’s important to know the U.S. Department of Health and Human Services’ Dietary Guidelines for Americans recommends the average person consume 10-35% of their daily calories from protein. Some changes like replacing cereal with protein-rich foods like eggs, snacking on healthy fats like nuts or fibrous veggies and fruits, or starting meals by eating the protein first can help set you on the right path.

In honor of National Nutrition Month, consider these bite-sized tips from nutrition expert Steph Grasso, a registered dietitian nutritionist (RDN), social media influencer and member of the Orgain Nutrition Advisory Board, to help incorporate more quality nutrition into your diet in convenient, delicious ways and keep you feeling fuller, longer:

• Choose nutritious, filling snacks. As part of your preparation for the week ahead, meal prep refrigerated snack containers featuring nuts, sliced cheese, veggies and a fun dip, like hummus. Grab-and-go fuel is imperative to creating balanced eating habits when life gets crazy. Another convenient solution, a high-quality nutrition shake can serve as a delicious option on jam-packed days.

• Maximize nutrition when enjoying sweets. If you have a sweet tooth, adding a scoop of high-quality protein powder to baked goods can be a simple way to sneak more protein into your diet. For example, Grasso recommends adding unsweetened Orgain Plant-based protein powder to these High-Protein Pumpkin Pancakes. With 21 grams of vegan protein and an excellent source of iron with 6 milligrams per serving, organic protein powder is non-GMO and made without added sugar and artificial sweeteners.

• Have frozen veggies on hand. Frozen fruits and vegetables are just as nutritious and delicious as their fresh counterparts and often more affordable and convenient. They are typically picked and frozen at the peak of ripeness when they are most nutrient-dense. They are prepped and ready to go, making meal preparation fast and easy. An ideal accompaniment to your choice of protein and grain, this Frozen Veggie Side Dish includes Greek yogurt and cheese for an added protein punch.

Find more tips and protein-packed recipes at Orgain.com.

High-Protein Pumpkin Pancakes

Recipe courtesy of Steph Grasso on behalf of Orgain

• 2 cups oats
• 1/2 cup cottage cheese
• 1/3 cup pumpkin
• 2 scoops Orgain unsweetened plant-based protein powder
• 1 teaspoon vanilla extract
• 2 egg whites
• nonstick cooking spray
• berries, for topping (optional)
• bananas, for topping (optional)
• nut butter, for topping (optional)
• syrup, for topping (optional)

1. In bowl, use blender to blend oats, cottage cheese, pumpkin, protein powder, vanilla and egg whites.
2. Spray pan over medium heat with nonstick cooking spray.
3. Use 1/3 cup measuring cup to scoop batter into hot pan one scoop at a time.
4. Flip pancake once pan-side is lightly browned. Remove from pan once both sides are cooked. Repeat with remaining batter.
5. Stack pancakes and top with berries, bananas, nut butter and syrup, if desired.

Frozen Veggie Side Dish

Recipe courtesy of Steph Grasso on behalf of Orgain

• 1/2 bag (14 ounces) frozen white pearl onions
• 1 box (8 ounces) frozen quartered artichoke hearts
• 1 box (10 ounces) frozen chopped spinach
• salt, to taste
• pepper, to taste
• 1/2 cup frozen sweet peas
• 1/4 cup heavy whipping cream (optional)
• 1/4 cup 2% plain Greek yogurt
• 1/4 cup grated Parmesan cheese

1. Prepare frozen white pearl onions, artichoke hearts and spinach according to package instructions.
2. In pan over medium heat, saute onions and artichoke hearts until tender. Season with salt and pepper, to taste.
3. Add spinach, frozen sweet peas, heavy whipping cream, Greek yogurt and Parmesan cheese. Mix until cheese is melted, and peas are soft.
4. Serve with protein and grain of choice, if desired.

(Family Features) In what’s certain to be a holiday season unlike any other, you can transform your seasonal menu in 20 minutes of prep time or less by incorporating flavorful ingredients that make ordinary dishes extraordinary, ensuring the holidays are as special and memorable as any other year.

Stress-free holiday entertaining at home begins with ingredients like Holland House Cooking Wines that add an extra boost of flavor to recipes like Tuscan White Bean Soup. Perfect for chilly evenings, this recipe combines pantry staples and enticing seasonings for an easy-to-make soup that simmers in the slow cooker. This Sherry, Ham and Cheese Brunch Bake is another delicious and convenient recipe to feed your family on early holiday mornings. This simple, tasty brunch bake can be easily prepped the night before.

While holiday gatherings may be smaller this year, spending time with family can be made even more special when sharing a homemade, holiday-inspired meal. Sherry Cherry Pork Loin Roast, made in a time-saving slow cooker, provides an easy way to bring your family together for a flavorful holiday meal.

This festive season, Holland House Cooking Wines provide an easy way to delight your family. They’re available in four flavors – Marsala, Sherry, White and Red – made using fine grapes and blended seasonings, aged to perfection, to offer bold flavor to your holiday cooking.

Visit hollandhouseflavors.com to find more holiday-worthy dishes.

Sherry Cherry Pork Loin Roast

Recipe courtesy of Cate Meade of “Cate’s Kitchen Fit”
Prep time: 20 minutes
Cook time: 5-6 hours
Servings: 8-10

• 7          tablespoons avocado or grapeseed oil, divided
• 2          large Vidalia onions, halved and thinly sliced
• 4          teaspoons kosher salt, divided
• 1          pork loin roast (4-4 1/2 pounds), trimmed and patted dry
• 3          teaspoons freshly ground black pepper, divided

Sherry Cherry Sauce:

• 3/4       cup Holland House Sherry Cooking Wine
• 5-6       cloves garlic
• 1          cup frozen Bing cherries, divided
• 1 1/2    tablespoons dry mustard powder
• 4          tablespoons Holland House Balsamic Vinegar
• 2          tablespoons soy sauce
• 1          bunch fresh parsley, large stems removed, plus additional reserved for garnish
• 3          tablespoons cornstarch (optional)

1. In large slow cooker on high heat, add 2 tablespoons oil, sliced onions and 1 teaspoon salt.
2. Season roast evenly on all sides with 2 teaspoons salt and 1 tea­spoon pepper.
3. Place large skillet over medium heat. Add 2 tablespoons oil to pan. Sear pork loin 3 minutes on each side until golden brown. Transfer roast to slow cooker on top of onions.
4. Cover and cook on low 3 hours.
5. To make Sherry Cherry Sauce: In blender, blend sherry cooking wine, garlic, 1/2 cup cherries, mustard powder, balsamic vinegar, soy sauce, parsley, remaining olive oil, remaining salt and remaining pepper until smooth; set aside.
6. After pork loin cooks 3 hours, add Sherry Cherry Sauce around pork roast. Cover and cook 2-3 hours on low.
7. To glaze, brush roast with warm sauce 3-4 times in last hour of cooking.
8. Once pork reaches internal temperature of 145 F, remove and let rest 15-20 minutes before slicing.
9. To finish sauce, remove 1/4 cup cooking liquid and mix with cornstarch to make a slurry. Whisk slurry and remaining cherries into sauce. Cook in slow cooker on high 15 minutes, stirring occasionally.
10. Slice roast 1/2-inch thick, garnish with fresh parsley and serve with Sherry Cherry Sauce and braised onions.

Tuscan White Bean Soup

Recipe courtesy of Jillian Wade of “Food, Folks & Fun”
Prep time: 15 minutes
Cook time: 8 hours
Servings: 8

• 4          cups chicken stock
• 1          cup Holland House White Cooking Wine
• 1          can (14 1/2 ounces) diced tomatoes
• 1          medium yellow onion, diced small
• 1          cup celery, diced
• 1          cup carrots, diced
• 6          large cloves garlic, minced
• 3          cans (15 1/2 ounces each) cannellini beans, rinsed and drained
• 1          can (13 3/4 ounces) artichoke hearts, rinsed and drained
• 1          bay leaf
• 1          teaspoon poultry seasoning
• 1          teaspoon salt
• 1          teaspoon ground black pepper
• 1/4       teaspoon dried rosemary
• 4          cups kale (about 6 ounces), cleaned, destemmed and chopped
• 5          ounces pancetta or bacon, diced
• 8          teaspoons Parmesan cheese, shaved (for garnish)

1. Place chicken stock, white cooking wine, tomatoes, onion, celery, carrots, garlic, cannellini beans, artichoke hearts, bay leaf, poultry seasoning, salt, pepper and rosemary in slow cooker. Cover and cook on low 7-8 hours or high 4-5 hours.
2. About 30 minutes before serving soup, stir in kale and cover.
3. In 10-inch skillet over medium heat, cook pancetta until crispy, about 4 minutes. Move pancetta to paper towel-lined plate to drain.
4. Ladle soup into bowls and sprinkle with pancetta and Parmesan cheese shavings.

Sherry, Ham and Cheese Brunch Bake

Recipe courtesy of Jillian Wade of “Food, Folks & Fun”
Prep time: 20 minutes
Cook time: 1 hour, 20 minutes
Servings: 10

• 8          tablespoons salted butter, melted, plus additional for greasing pan, divided
• 2          teaspoons olive oil
• 2          large shallots, minced
• 1/2       cup Holland House Sherry Cooking Wine
• 1          package (20 ounces) frozen hash brown potatoes
• 1/2       teaspoon salt
• 1/2       teaspoon pepper
• 2          cups (8 ounces) shredded white cheddar cheese
• 1          cup (4 ounces) shredded Parmesan cheese
• 8          ounces precooked ham, cut into 1/2-inch pieces
• 8          large eggs
• 1 1/4    cups whole milk
• 1/2       teaspoon dry mustard powder
• 2          tablespoons fresh chopped dill
• 1          teaspoon fresh chopped dill, for garnish (optional)
• 2          teaspoons freshly grated Parmesan cheese, for garnish (optional)

1. Move oven rack to middle position and preheat to 400 F. Generously grease 9-by-13-inch baking dish with butter; set aside.
2. In 10-inch nonstick skillet, add olive oil and preheat pan over medium heat. Add shallots and cook, stirring often, until softened and golden, about 7-8 minutes.
3. Stir in cooking wine and cook until liquid is evaporated, about 3-5 minutes. Remove from heat.
4. Add frozen hash browns to prepared baking dish. Pour melted butter over potatoes and add salt, pepper and caramelized shallots.
5. Use spoon to mix well. Bake 30 minutes, or until potatoes are cooked through and some edges are beginning to brown. Remove potatoes from oven and reduce temperature to 325 F.
6. Sprinkle cheddar cheese and 1 cup shredded Parmesan cheese evenly over potatoes followed by ham.
7. In large measuring cup or small bowl, vigorously whisk eggs, milk, mustard powder and dill until fully combined and eggs become frothy, about 1 minute.
8. Pour egg mixture evenly over potatoes, cheese and ham. Store covered in refrigerator if prepping night before.
9. Bake 35-40 minutes, or until edges of casserole are golden brown and center of casserole is set.
10. Cool 5 minutes before slicing and serving. Serve with chopped dill and grated Parmesan cheese, if desired.

Source: Holland House

(Family Features) Grilled meals provide a summer escape for many families by offering opportunities to spend moments together while enjoying flavorful dishes. As Americans face uncertainty in many aspects of life, one place they should be able to turn to for normalcy is food.

One option that checks boxes including comfort, fun, taste and variety: seafood. As a nutritious protein available across the country, it is versatile and can be paired with a variety of cuisines and flavors. Options range from salmon and shrimp to crab, tuna and more.

To encourage hungry Americans to enjoy the many benefits of eating seafood, the “Eat Seafood America” campaign offers these reasons to add fish, shrimp and more to your menu:

• Whether you order online, head to a store or purchase fresh from a local fisherman, seafood is widely available.
• Seafood works for a variety of dishes and cooking methods, such as these recipes for Easy Shrimp Skewers, a light and hassle-free family meal, or Seared Salmon with Mediterranean Salsa, a fun spin on cowboy caviar.
• Seafood provides essential nutrients that support immune health, such as omega-3s that may even help reduce anxiety, according to research published by “The Journal of the American Medical Association.”
• Purchasing seafood supports 2 million American jobs for men and women who follow high levels of food safety practices to provide sustainable seafood.
• Seafood offers an escape as a way for families to enjoy a favorite meal that reminds loved ones of vacation memories from oceanside paradises.

Find more ways to add seafood to your summer menu at eatseafoodamerica.com.

Easy Shrimp Skewers

Recipe courtesy of Annessa Chumbley, RDN, on behalf of the Seafood Nutrition Partnership
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 5

• 10        wooden skewers
• water
• 2          medium zucchinis, cut into large chunks
• 2          medium bell peppers (any color), cut into large chunks
• 2          red onions, cut into large chunks
• 1          cup cherry tomatoes
• 10-12   ounces cooked shrimp, peeled, deveined, tails on
• olive oil
• sea salt, to taste
• 1          lemon, juice only

1. In bowl, soak skewer sticks in water at least 10 minutes to prevent burning on grill). Preheat grill to medium-high heat.
2. Build skewers by alternating zucchinis, bell peppers, onions, tomatoes and shrimp, pushing ingredients closely together on each skewer. Brush each with olive oil and sprinkle with sea salt, to taste.
3. Cook skewers about 9 minutes, rotating every 3 minutes until veggies and shrimp are seared but not overcooked. Remove and place on large platter.
4. Drizzle with lemon juice and serve.

Seared Salmon with Mediterranean Salsa

Recipe courtesy of Annessa Chumbley, RDN, on behalf of the Seafood Nutrition Partnership Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4-6

• 2          tablespoons olive oil
• 4-6       salmon filets (each about 1-inch thick)
• sea salt, to taste
• 1          can chickpeas, drained and rinsed
• 1          can quartered or chopped artichoke hearts, drained
• 1          cup diced cucumber
• 1          cup diced cherry tomatoes
• 1/3       cup diced red onion
• 1/2       cup crumbled feta cheese
• 1          handful fresh spinach, chopped
• balsamic glaze

1. In skillet over medium-high heat, heat olive oil. Sear salmon filets 4 minutes. Sprinkle tops of each salmon filet with sea salt, to taste. Flip and cook 4 minutes until barely done. Remove to serving platter.
2. In medium bowl, make salsa by gently folding together chickpeas, artichoke hearts, cucumber, tomatoes, red onion, feta and spinach. Sprinkle with sea salt, to taste. Drizzle with balsamic glaze and spoon salsa over each salmon filet.
3. Refrigerate leftover salsa.

Source: Seafood Nutrition Partnership

(Family Features) When it comes to entertaining, it’s not always about three-course meals or hours upon hours of preparation. Sometimes, the best hosts look toward simple snacks and small plates to please guests with an array of palates.

Herbs, onions, artichokes and olives create a medley of flavors atop this savory flatbread that makes it easy to give guests a fresh bite without spending too much time in the kitchen. Or you can enjoy a berry and beet chutney as a topping for crostini that is spread with goat or cream cheese, or topped with a thin slice of Gouda or a runny slice of Brie. It’s also a welcome addition to an open-face sandwich.

The secret is using convenient ingredients like Aunt Nellie’s Harvard Beets and Holland-Style Onions that contribute great flavors to recipes and also help streamline preparation as guests settle in for an evening of fun and relaxation.

Explore more ideas to make your entertaining skills shine at AuntNellies.com.

Herbed Mediterranean Flatbread

Prep time: 15 minutes
Cook time: 10-12 minutes
Servings: 4

• 1          jar (16 ounces) Aunt Nellie's Holland-Style Onions
• 1          jar (7 1/2 ounces) quartered, marinated artichoke hearts
• 1/4       cup finely chopped red bell pepper
• 1/4       cup chopped fresh parsley
• 2          tablespoons chopped or sliced Kalamata olives
• 1/4       teaspoon crushed red pepper flakes
• coarsely ground black pepper
• 2          tablespoons shredded Parmesan cheese, divided
• 2          teaspoons olive oil
• 1/2       teaspoon dried thyme leaves, crushed
• 1          clove garlic, minced
• 2          whole-grain round or square flatbreads (about 6-7 inches diameter)
• fresh basil (optional)

1. Heat oven to 400° F. Drain onions. Pat dry. Discard liquid. Drain artichokes well. Discard liquid.
2. Press onions with spatula to crush lightly. Pat dry again. Place in large bowl. Coarsely chop artichokes. Add to bowl with onions. Stir in bell pepper, parsley, olives, red pepper flakes, black pepper and 1 tablespoon Parmesan cheese; set aside.
3. In small bowl, stir together olive oil, thyme and garlic. Brush over one side of flatbreads. Place on baking sheet; bake 2 minutes. Remove from oven.
4. Top each flatbread with onion mixture. Sprinkle with remaining Parmesan cheese. Return to oven. Bake 8-10 minutes, or until heated through and flatbread is crisp.
5. Cut each flatbread in half. Sprinkle with fresh basil, if desired.

Beet and Berry Chutney

Prep time: 20 minutes
Servings: 10

• 1/2       cup orange marmalade
• 1          jar (15 1/2 ounces) Aunt Nellie’s Harvard Beets, not drained
• 1/4-1/2 teaspoon crushed red pepper flakes
• 1          tablespoon finely chopped candied ginger (optional)
• 1 1/2    cups berries (fresh or frozen unsweetened cranberries, blueberries, raspberries or strawberries, cut in half or quartered, if large)

1. In medium saucepan over medium heat, stir marmalade until melted. Stir in beets and red pepper. Cook 3-5 minutes until liquid is reduced by about half, stirring frequently. Add ginger, if desired.
2. If using only cranberries, add to pan with beet mixture and cook until they just begin to pop. If also using other berries, add to beet-cranberry mixture; stir and heat through. If using only blueberries, raspberries or strawberries, add to beet mixture after reducing liquid. Stir and heat through.
3. Remove pan from heat; cool to room temperature before serving.

Note: Chutney can also be served chilled. Store, covered, in a refrigerator up to 1 week.

Source: Aunt Nellie’s

(Family Features) One of the secrets to ordering less takeout and serving more nutritious homemade meals may be as simple as keeping a well-stocked pantry of canned foods. By cooking with canned foods, you can cut down prep time, meaning less time in the kitchen and more time with family.

Canned fruits, vegetables, proteins and soups can help you get through the week with creative meals you can feel good about serving your family like Panzanella Salad and Slow Cooker Coconut Curry Chili. In addition, according to a study published in “Nutrients,” kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients, including potassium, calcium and fiber.

Canned foods can also help reduce the amount of perishable fruits and vegetables purchased then thrown away. how many times you’ve opened the fridge only to find the fresh produce you purchased only days ago has already spoiled. Because fresh fruits and vegetables are harvested at the peak of ripeness and canned within four hours, sealing in their nutrition and flavor, your family can have access to seasonal, ready-to-use fruits and vegetables year-round. Simply reach in your pantry – or your “cantry” – and get cooking.

For more information about the benefits of cooking with canned foods and to find more flavorful recipes, visit CansGetYouCooking.com.

Panzanella Salad

Prep time: 10 minutes
Servings: 4

Dressing:

• 1/2       cup olive oil
• 1/4       cup white wine vinegar
• 1/2       teaspoon kosher salt
• 1/2       teaspoon fresh black pepper

Salad:

• 1          pound day-old Italian bread, cut into 1/2-inch cubes
• 8          ounces romaine lettuce, chopped
• 2          cans (10 ounces each) tomato wedges
• 1          can (15 1/2 ounces) garbanzo beans
• 1          can (14 1/2 ounces) artichoke hearts
• 1          can (3.8 ounces) olives
• 1          can (1 1/2 ounces) sliced radishes

1. To make dressing: In small bowl, stir together olive oil, white wine vinegar, salt and pepper. Set aside.
2. To assemble salad: In large bowl, toss bread cubes, lettuce, tomato wedges, beans, artichoke hearts, olives and radishes; drizzle with dressing.

Slow Cooker Coconut Curry Chili

Prep time: 10 minutes
Cook time: 4-8 hours
Servings: 6-8

•             Nonstick cooking spray
• 1          small yellow onion, diced
• 2          cloves garlic, minced
• 2          cans (12 1/2 ounces each) white premium chunk chicken breast, drained
• 1          can (14 1/2 ounces) diced tomatoes with green chilies, drained
• 3          tablespoons red curry paste, plus additional, to taste
• 1/4       cup all-natural peanut butter
• 1          tablespoon brown sugar
• 1/2       teaspoon ground ginger
• 1          can (13 1/2 ounces) coconut milk
• 1          tablespoon fish sauce
• 3          tablespoons soy sauce
• 1          can (15 1/2 ounces) chickpeas, drained
• 1          can (14 1/2 ounces) whole potatoes, drained and cubed
• 1          can (14 1/2 ounces) sliced carrots, drained
• 3          tablespoons lime juice, plus additional, to taste
• salt, to taste
• brown rice, cooked according to package instructions (optional)
• cilantro, for garnish
• salted peanuts, for garnish

1. Grease slow cooker with nonstick cooking spray. Add onion, garlic, chicken, tomatoes, red curry paste, peanut butter, brown sugar, ginger, coconut milk, fish sauce and soy sauce to slow cooker. Stir to combine. Cover and cook on high 4 hours or low 8 hours.
2. Uncover and stir in chickpeas, potatoes, carrots and lime juice. Taste and add lime juice and salt, to taste, if necessary.
3. Serve on top of brown rice, if desired, and garnish with cilantro and peanuts.

Source:  Can Manufacturers Institute

(Family Features) Although you may share a passion for a favorite sports team, not everyone has the same taste when it comes to the tailgating menu. Enter these seven dips: from a yogurt turmeric dip to spicy buffalo chicken dip, you’re sure to please nearly every game-day guest.

Visit McCormick.com or find McCormick on Facebook and Pinterest for more recipes to make your tailgating menu a winner.

Texas Trash Dip

There won’t be any trash talk when it comes to this dip. It’s the ultimate ooey, gooey, cheesy dish that’s sure to be all the rage at game-day parties and social gatherings.

Easy Buffalo Chicken Dip

Games and wings go hand-in-hand, but you can keep hands mess-free with this alternative that combines all the flavors of savory Buffalo chicken wings in a warm, creamy dip. 

Sweet Georgia Peach and Pecan Dip

Think outside the box this season with a dip that is the perfect blend of salty and sweet. Bacon, Georgia peaches, sweet onions and a brown sugar bourbon marinade are complemented by pecans for a nutty, crunchy finish.

Creamy Turmeric and Cinnamon Dip

Low-fat yogurt and milk blend with golden turmeric and cinnamon for a tangy dip just waiting for crispy dippers like pita chips and veggies.

Roasted Carrot Yogurt Dip

Move over cheesy, chili dips – the tangy sweetness of orange juice, carrots and honey make for a simple dip you can feel good about devouring.

Spinach Artichoke and Dill Dip

Warm up with this crowd-pleasing dip made with fresh spinach, artichoke hearts, cream cheese and Parmesan.

Spicy Black Bean Dip

Simply mix together a can of black beans, chopped tomatoes and spices like chili powder and cumin for an easy dip to throw together for last-minute guests.

Source: McCormick