(Family Features) Joining loved ones at the family table is an important moment for many, both as a filling way to enjoy a meal and an emotionally satisfying way to catch up on all the day’s events. Make those moments count by combining nutritious ingredients and creating recipes that can quickly become favorites.

As part of the Powerful Pairings initiative – launched by the United Sorghum Checkoff Program, National Pork Board and USA Pulses – these recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Combined, these three ingredients can work together in sweet and savory dishes alike, and they shine with a multitude of herbs, spices and sauces from around the world. A powerhouse nutritional trio, they include foods from the protein, vegetable and grain groups outlined in MyPlate, a template for balance, variety and moderation.

Plus, the taste and versatility of these ingredients make it easier to achieve more family meals, which promotes cohesion, communication and relationships, helping loved ones celebrate simple joys together and be more prepared for uncertainty and difficult life moments.

Find more information, resources and recipes at powerfulpairings.com.

Mediterranean Grain Bowl with Pork Skewers

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 45 minutes, plus 2 hours marinate time
Cook time: 75 minutes
Servings: 6 (1 pork skewer, 2/3 cup sorghum, 2 tablespoons hummus)

Red Lentil Hummus:

• 1 1/3    cups water
• 1/3       cup dried red lentils
• 1          tablespoon olive oil
• 1          tablespoon tahini
• 1          tablespoon lemon juice
• 1/2       teaspoon minced garlic
• 1/2       teaspoon cumin
• 1/4       teaspoon salt
• 1/4       teaspoon black pepper

• 12        ounces pork loin roast, trimmed of fat
• 4          tablespoons olive oil, divided
• 2          teaspoons minced garlic
• 1          teaspoon lemon zest
• 1          teaspoon ground cumin
• 1          teaspoon salt
• 1/2       teaspoon black pepper
• 1          sweet onion, chopped
• 3          cups no-salt-added chicken stock
• 3/4       cup whole-grain sorghum, rinsed and drained
• 1          cup canned garbanzo beans (chickpeas), rinsed, drained and dried with paper towels
• 1 1/2    cups halved cherry tomatoes
• 1          cup arugula
• 1          cup chopped cucumber
• 2/3       cup crumbled feta cheese
• 1/2       cup kalamata olives

1. To make Red Lentil Hummus: In small saucepan, combine water and dried red lentils; bring to boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes, or until lentils split and become soft. Cool and transfer to food processor. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper; process 30-60 seconds, or until smooth, stopping to scrape down sides as needed. Transfer to airtight container and store in refrigerator up to 5 days until serving time.
2. Cut pork loin into 1-inch cubes. Place in re-sealable plastic bag set in shallow dish. In small bowl, combine 3 tablespoons olive oil, garlic, lemon zest, cumin, salt and black pepper. Pour half olive oil mixture over meat, reserving remaining half. Seal bag; turn to coat meat. Marinate in refrigerator 2 hours, turning bag occasionally.
3. In medium saucepan, heat remaining olive oil over medium-high heat. Add onion, cook and stir 6-8 minutes, or until tender. Add stock and bring to boil. Add sorghum. Reduce heat and simmer, covered, 45-60 minutes, or until sorghum is tender, stirring occasionally.
4. Preheat oven to 400 F.
5. Arrange chickpeas on foil-lined 15-by-10-by-1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast 20-30 minutes, or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and increase oven to 500 F.
6. Drain meat, discarding marinade. Divide among six wooden or metal skewers. Arrange skewers on wire rack on baking sheet and bake 10 minutes, or until meat is slightly pink in center, turning once halfway through.
7. To serve, divide cooked sorghum between six shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.

Nutritional information per serving: 505 calories; 28 g total fat (8 g saturated fat); 14 mg cholesterol; 528 mg sodium; 43 g total carbohydrates (8 g dietary fiber, 6 g sugars); 23 g protein; 1% vitamin D; 15% calcium; 19% iron; 16% potassium; 361 mg phosphorus (29%).

Sorghum Split Pea Soup

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 20 minutes
Cook time: 60 minutes
Servings: 6 (1 1/4 cup each)

• 1 1/2    tablespoons olive oil
• 1          onion, chopped
• 3/4       cup sliced carrots
• 3/4       cup sliced celery
• salt, to taste
• pepper, to taste
• 1 1/2    teaspoons minced garlic
• 6          cups no-salt-added chicken stock
• 1 1/4    cups green split peas
• 1          small ham bone
• 2/3       cup chopped ham
• 2/3       cup pearled sorghum
• 4          sprigs thyme
• 2          bay leaves
• 1 1/2    tablespoons Worcestershire sauce
• chopped fresh thyme (optional)
• cracked black pepper (optional)

1. In 4-quart stock pot or large pot, heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper, to taste, and cook, stirring occasionally, 10-12 minutes, or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to boil; reduce heat and simmer, covered, 45-60 minutes, or until split peas are soft and sorghum is tender.
2. Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with salt and pepper, to taste.
3. Garnish with chopped fresh thyme and cracked black pepper, if desired.

Nutritional information per serving: 336 calories; 8 g total fat (2 g saturated fat); 22 mg cholesterol; 573 mg sodium; 48 g total carbohydrates (12 g dietary fiber, 7 g sugars); 20 g protein; 3% vitamin D; 5% calcium; 17% iron; 19% potassium; 227 mg phosphorus (18%).

Lemon-Garlic Tenderloin with Warm Sorghum Salad

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 25 minutes
Cook time: 70 minutes
Servings: 6 (2 ounces pork, 3/4 cup sorghum salad)

• 2          cups vegetable broth
• 2          cups water
• 1          cup whole-grain sorghum
• 2          tablespoons olive oil
• 1          tablespoon minced garlic
• 1          tablespoon minced fresh parsley
• 1 1/2    teaspoons lemon zest
• 1/2       teaspoon salt
• 1/2       teaspoon pepper
• 1          pork tenderloin (16 ounces), trimmed of fat
• 1          medium sweet potato, peeled and cut into 1/2-inch pieces
• 1          cup kidney beans, rinsed and drained
• 1/2       cup dried cranberries
• 1/2       cup pecan halves

1. Preheat oven to 425 F. In medium saucepan, combine vegetable broth and water. Bring to boil. Add sorghum. Reduce heat to simmer and cook, covered, 45-60 minutes, or until tender.
2. In medium bowl, combine olive oil, garlic, parsley, lemon zest, salt and pepper. Drizzle half oil mixture on pork; rub in with fingers. Place pork in shallow roasting pan. Add sweet potatoes to bowl with remaining oil mixture. Toss to coat and set aside.
3. Roast pork, uncovered, 10 minutes. Arrange sweet potatoes around pork and roast 15-20 minutes, or until pork reaches 145 F internal temperature and potatoes are tender. Remove pork from pan. Cover; let stand 10 minutes.
4. Stir roasted sweet potatoes, beans, cranberries and pecan halves into cooked sorghum and heat through.
5. Slice pork tenderloin and serve with warm sorghum salad.

Nutritional information per serving: 436 calories; 15 g total fat (2 g saturated fat); 55 mg cholesterol; 369 mg sodium; 55 g total carbohydrates (8 g dietary fiber, 16 g sugars); 25 g protein; 2% vitamin D; 6% calcium; 20% iron; 20% potassium; 377 mg phosphorus (30%).

Source: Powerful Pairings

(Family Features) Few moments make summers quite as special as family meals, whether you’re soaking up the sun’s rays on the patio or beating the heat at the dining room table. You can make evenings the highlight of the day with loved ones by centering dinner around the flavors of the season.

Fish, for example, is a popular choice for many with its lighter texture and a flavor profile that’s easily paired with a variety of veggies. These Blackened Salmon Sliders with Pickled Beet Relish can feed a family in a fun, handheld way with Aunt Nellie’s Pickled Beets serving as a perfect partner for the fish fillets.

No summer dinner is complete without a side dish like this BLT Potato Salad. A trio of classic warm-weather ingredients – bacon, lettuce, tomato – blend together with READ German Potato Salad and a homemade vinegar-based dressing for a delightful spin on a family favorite.

To find more summer-inspired meal ideas perfect for sharing with family and friends, visit readsalads.com and auntnellies.com.

Blackened Salmon Sliders with Pickled Beet Relish

Recipe courtesy of tarateaspoon.com
Prep time: 40 minutes
Yield: 12 sliders (2 per serving)

• 4 single-serve cups Aunt Nellie's Diced Pickled Beets
• 1 finely chopped scallion (about 2 tablespoons)
• 1/2 cup shredded radishes
• 1 cup plain Greek yogurt
• 1/2 cup finely crumbled feta cheese
• 2 tablespoons chopped flat-leaf parsley
• 2 teaspoons chopped oregano
• 1/4 teaspoon kosher salt, plus additional, to taste, divided
• 1 pinch ground black pepper
• 2 pounds salmon fillets, skinless
• 3 tablespoons blackened seasoning
• 2 tablespoons olive oil
• 12 slider buns
• 1 cup baby arugula

1. Drain beets well. In medium bowl, combine diced beets, scallions and radishes. Set aside.
2. In small bowl, combine yogurt, feta, parsley and oregano. Stir in 1/4 teaspoon kosher salt and black pepper. Set aside.
3. Cut salmon into 12 roughly 2 1/2-inch squares, about 1/2-inch thick. Slice thick parts of fillets in half to make thinner, if needed.
4. Sprinkle fillets with salt, to taste, on both sides. Sprinkle evenly with blackened seasoning until well coated.
5. Heat nonstick skillet or cast-iron pan over medium heat and add oil. Add salmon, in batches if needed, and cook, turning once, until salmon is crisped and almost cooked through, about 1 1/2 minutes per side. Remove and let rest.
6. Spread each slider bun with about 1 tablespoon yogurt sauce. Layer arugula, salmon and beet relish on each slider and serve.

BLT Potato Salad

Recipe courtesy of eazypeazymealz.com
Prep time: 20 minutes
Servings: 4

• 1 can (15 ounces) READ German Potato Salad
• 3 Roma tomatoes, diced
• 1/4 cup finely diced red onion
• 2 cups baby arugula
• 6 slices crisp-cooked bacon, crumbled

Dressing:

• 1/3 cup apple cider vinegar
• 3 tablespoons olive oil
• 3/4 teaspoon kosher salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper

1. Place potato salad in large bowl. Gently stir in diced tomatoes and onion.
2. Add arugula; stir gently to combine. Sprinkle with crumbled bacon.
3. To make dressing: In bowl, combine apple cider vinegar, olive oil, salt, garlic powder and black pepper. Drizzle over potato salad to serve.

Source: Seneca Foods

Aunt Nellies

(Family Features) During the past year, many people have missed the opportunity to travel and experience the sights, sounds and tastes of the world, but it’s easy to explore other cultures and cuisines by experimenting in the kitchen.

If you’re looking to transport your taste buds to the shores of Spain or the beaches of Greece, one of the best places to start is with the Mediterranean Diet. Renowned chef Geoffrey Zakarian recommends these tips to help home cooks elevate their dishes and easily incorporate the popular diet into everyday cooking.

Reach for Pantry Staples. There’s no single definition of the Mediterranean Diet, but it’s high in vegetables, fruits, whole grains, nuts, seeds, olive oil and seafood. By keeping your pantry stocked with canned versions of ingredients like beans and fish you can easily add them to your favorite dishes. Yellowfin Tuna Pasta Salad with Arugula Pesto and Dates, and Tuna Aioli Dip with Balsamic Drizzle are flavorful ways to bring Mediterranean flair to your dinner table.

Add Seafood. Eating more seafood is one of the leading principles of the Mediterranean Diet. Tuna salad is one tried-and-true dish that can help incorporate fish into your menu. To make it more nutritious, opt for tuna that’s packed in extra-virgin olive oil, so you don’t have to add much mayo to the base. For example, Genova Premium Tuna provides a tasteful addition to recipes and is high in protein, a great source of omega-3s and has a uniquely rich and savory flavor that offers a taste of the Mediterranean in every bite.

Visit GenovaSeafood.com for more recipe inspiration.

Tuna Aioli Dip with Balsamic Drizzle

Prep time: 15-20 minutes
Cook time: 10-15 minutes
Servings: 4

• 6          ounces Genova Albacore Tuna in Olive Oil
• 1/4       cup balsamic vinegar
• 1          dried bay leaf
• 1          sprig fresh rosemary
• 1⁄3       cup mayonnaise
• 2          tablespoons capers, drained
• 2          anchovies
• 1/2       lemon, juice only (about 1 1/2 tablespoons)
• raw vegetables, such as carrots, celery, cucumber spears, endive leaves, sliced fennel and bell pepper strips, for dipping

1. Drain tuna, reserving 2 tablespoons oil.
2. In small saucepan, combine balsamic vinegar, bay leaf and rosemary sprig. Bring to boil and reduce until syrupy, about 1 tablespoon. Let cool slightly; discard bay leaf and rosemary sprig.
3. In blender or food processor, process tuna and reserved oil, mayonnaise, capers, anchovies and lemon juice to make smooth dip. Transfer to flat serving bowl. Drizzle with balsamic syrup. Serve with raw vegetables.

Yellowfin Tuna Pasta Salad with Arugula Pesto and Dates 

Prep time: 20-30 minutes
Cook time: 20-25 minutes
Servings: 4

• 2          cans (5 ounces each) Genova Yellowfin Tuna in Olive Oil, drained
• 1/2       cup pine nuts
• 4          cups arugula
• 1          garlic clove 
• 2          tablespoons butter (optional)
• 1          cup grated Parmigiano-Reggiano, plus additional for garnish (optional)
• 2          lemons, zest only (optional)
• 1/2       teaspoon kosher salt 
• 1/2       teaspoon freshly ground black pepper
• 3/4       cup extra-virgin olive oil 
• 8          ounces whole-wheat orecchiette 
• 1/2       cup jarred sun-dried tomatoes in oil, chopped
• 1/2       cup dates, pitted and quartered 
• 1/4       cup kalamata olives, pitted and chopped 
• 1/4       cup dill, chopped (optional)
• 1/4       cup parsley, chopped (optional)

1. Preheat oven to 325 F.
2. On a sheet tray, toast pine nuts 8-12 minutes, or until golden. Set aside to cool.
3. Bring large pot of salted water to boil. Prepare ice water bath by filling large bowl with cold water and ice. Stir arugula into boiling water and cook until bright green and tender, about 30 seconds. Drain arugula, immediately shock in ice water and set aside to fully drain; cover with towel. 
4. In blender or food processor, add arugula; garlic; pine nuts; butter, if desired; Parmigiano-Reggiano; lemon zest, if desired; salt; and pepper. Puree on high, incorporating olive oil to desired thickness. 
5. Place pesto in bowl and cover tightly to avoid discoloring.
6. Bring large pot of salted water to boil.
7. Add pasta and return to boil, stirring occasionally. Taste pasta for doneness 2 minutes earlier than package instructions. Once cooked, drain and transfer to large bowl. Do not rinse. 
8. Add pesto gently until evenly distributed. Fold in tuna, sun-dried tomatoes, dates and olives.
9. Divide between shallow bowls and finish with additional Parmigiano-Reggiano, dill and parsley, if desired.

Source: Genova Tuna

(Family Features) Cooking and entertaining outdoors can bring friends and family back together, but it doesn’t have to be complicated. Simple, flavorful recipes can be easy on the home chef yet still tasty and enjoyable for those at the table.

One of the best parts of the season is grilled fare like burgers, hot dogs and fresh vegetables. This year, consider adding a plant-based option to your menu. Made with simple, recognizable ingredients, Lightlife offers vegan, non-GMO options that are made for the grill, like Plant-Based Burgers, Smart Dogs and Italian Smart Sausage. These products can help satisfy the craving for protein and are made with ingredients you can feel good about serving your friends and family.

“Food brings people together, and now more than ever, grilling season and dining al fresco is one of the best ways to do that,” said Tommy McDonald, executive chef at Greenleaf Foods. “Think of the grill as an additional seasoning element – a zero-fuss way to add miles of flavor. One of my favorite products is Lightlife’s Smart Dogs, which have been reformulated to taste better than ever. Try topping them with a freshly made onion jam or quick-pickled relish.”

Consider these tips from McDonald to properly grill plant-based variations of your favorite meals:

Be mindful of cook times. Plant-based protein products typically taste best when cooked properly, usually over a low, open flame. When you’re almost ready to dish them out in recipes like Grilled Pineapple Burgers with Honey Garlic Barbecue Sauce or Avocado Toast Dogs, give them a quick sear. If you’re unsure, reference the recommended cook times on the packaging.

Keep it separate. During these seasonal celebrations, there’s often some people who want traditional meat and others who crave plant-based options. To satisfy your group, drop a cast-iron skillet on the grill and allow it to heat up. Put your favorite plant-based proteins in the skillet, along with veggies, to keep the grill organized.

Top it off. Don’t skimp on the toppings. The next time you’re looking to jazz up burgers, sausages or hot dogs, make an easy DIY onion jam to spread on top. While the burgers and dogs are on the grates, prepare some extra coals; once they’ve burned down a bit, bury foil-wrapped onions in the coals. After the onions are soft and warmed through, pull them out and enjoy a smokey onion jam.

For more simple summer recipes, visit Lightlife.com/Recipes.

Grilled Pineapple Burgers with Honey Garlic Barbecue Sauce

Total time: 30 minutes
Serving: 2

• 2          rings freshly cored pineapple
• 2          Lightlife Plant-Based Burger patties
• salt, to taste
• pepper, to taste
• 2          sesame seed burger buns, lightly toasted
• 1          cup baby arugula
• 1/4       cup crispy fried onions
• 2          tablespoons honey garlic barbecue sauce

1. Heat grill to medium. Grill pineapple slices 4-5 minutes per side until grill-marked and slightly caramelized. Cut slices in half and set aside. Wipe down grill.
2. Season burger patties with salt and pepper, to taste. To grill burgers from refrigerator, grill 4-5 minutes per side until evenly browned with internal temperature of 165 F.
3. To assemble burgers, layer toasted bottom buns with arugula then top each with burger patty and two slices grilled pineapple. Sprinkle with crispy fried onions and drizzle with barbecue sauce. Top each with top bun.

Avocado Toast Dogs

Total time: 15 minutes
Servings: 4

•             Oil
• 2          medium avocados
• 1/2       lemon, juice only
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 4          Lightlife Smart Dogs
• 4          hot dog buns
• 1/2       teaspoon everything bagel seasoning
• sriracha

1. Lightly coat grill grates with oil and preheat to medium heat.
2. In small bowl, mash avocados, lemon juice, salt and pepper. Cover and rest in refrigerator.
3. Grill dogs 6-7 minutes, turning frequently.
4. While dogs are grilling, lightly toast buns.
5. Spread avocado mixture on one side of toasted buns. Sprinkle each with everything bagel seasoning. Add dogs and drizzle with sriracha.

Source: Lightlife

(Family Features) Enjoying a meal outside is one of the many benefits of warmer weather, which makes spring a favorite season for those who relish the opportunity to dine outdoors. When the weather cooperates, a light dish focused around fresh ingredients is a perfect way to savor the moment.

Center your next al fresco dining occasion around a recipe like this Flatbread with Caramelized Onions, Bacon and Arugula. Whether you choose to bake this spring delight in the oven or lay it flat on the grill, it’s an easy way to enjoy fresh flavors in the sunlight.

It starts with sweet caramelized Texas 1015 onions, a versatile veggie that can be grilled, roasted or eaten fresh on salads and sandwiches. Straight from more than 100 Texas farm fields to grocery stores, the low sulfur content makes them a “no tear” onion, meaning there’s no “hot” or burning sensation when you cut or eat them.

Once the onions are caramelized, simply layer them along with cheese and bacon on a flatbread before baking or grilling less than 15 minutes. Top with arugula tossed with olive oil and lemon juice for a sweet spring eat.

Find more warm-weather recipe ideas at tx1015.com.

Flatbread with Caramelized Onions, Bacon and Arugula

Recipe courtesy of South Texas Onions
Servings: 2-3

• 1 tablespoon butter
• 1/2 tablespoon olive oil
• 1 large sweet onion, sliced
• 1/2 teaspoon balsamic vinegar
• 1 naan flatbread (rectangular shape)
• 1 cup cheddar cheese, shredded
• 1 cup fontina cheese, shredded
• 4 slices bacon
• arugula
• olive oil (optional)
• lemon juice (optional)

1. To make caramelized onions: In pan over medium-high heat, heat butter and olive oil. Add onions and let sit about 5 minutes. Once onions start sweating, turn heat to low and cover pan. Cook onions to deep golden brown, stirring every 10-15 minutes. With 10 minutes left, stir in balsamic vinegar.
2. To make flatbread: Preheat oven to 425 F.
3. On flatbread, layer cheese, bacon and caramelized onions. Bake 13-15 minutes, or until cheese is bubbly and edges are golden brown.
4. Toss arugula with olive oil and lemon juice, if desired, before placing on flatbread.

Source: South Texas Onions

Take on 2021 with a sustainable, low-carb eating plan

(Family Features) A new year brings with it new opportunities to better yourself in all kinds of ways, including your health. Start by evaluating your at-home menu to make sure it aligns with your nutritional goals.

These recipes for Vegetarian Ramen Zoodle Bowls, Broccolini and Bacon Egg Bites and Flourless Salted Peanut Butter Chocolate Chip Cookies from Atkins offer better-for-you options that fit within a low-carb lifestyle that can help you eat right and make smarter choices in your kitchen. Each option offers a balanced approach to eating comprised of high-fiber carbohydrates, optimal protein and healthy fats. Plus, they’re easily personalized, allowing each recipe to help you meet your goals regardless of what eating plan you’re following and whether you’re looking to achieve weight loss, maintain your weight or achieve optimal health.

An Easy-to-Follow Food Guide

The latest science continues to support the many health benefits of a low-carb approach to eating beyond just weight loss. Simply reducing your carb and sugar intake by two-thirds over the “Standard American Diet” helps avoid the development of obesity, metabolic syndrome and type 2 diabetes.

While many eating approaches can be vague in their approach, “The Atkins 100 Eating Solution’s” fan-favorite program provides a clear-cut way to control your carb intake with 100 grams of net carbs (the total carbohydrate content of the food minus the fiber content and sugar alcohols) and shows you how to make delicious and satisfying food choices that lessen their impact on your blood sugar. This personalized approach is a way of eating you can follow for life.

With cutting-edge research and delicious recipes, this book provides a variety of foods with plenty of room for personalization. This easy-to-use guide, written by Colette Heimowitz, the company’s vice president of nutrition and education, can also show you how the plan can be modified to fit in with most ways of eating, including vegetarian, Paleo, Mediterranean and more regardless of food preferences, lifestyle or cooking abilities.

Visit atkins.com/atkins-100-eating-solution-book to purchase the book.

Vegetarian Ramen Zoodle Bowls

Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 30 minutes
Servings: 4

• 4          large eggs
• ice water
• 2          cups fresh water
• 1          quart vegetable broth
• 5          ounces (3 cups) broccoli florets, cut into bite-size pieces
• 10        ounces (4 cups) spiralized zucchini
• 5          ounces (5 packed cups) baby spinach
• 1          tablespoon, plus 2 teaspoons, white miso paste
• 1/4       teaspoon kosher salt, plus additional, to taste, divided
• 1          tablespoon toasted sesame oil, plus additional for garnish, to taste
• 2          cups mung bean sprouts, for garnish
• chili garlic sauce, for garnish
• 1          cup shredded raw carrot, for garnish
• 4          tablespoons crushed peanuts, for garnish

1. In large saucepan of gently boiling water, cook eggs 7 minutes then transfer to bowl of ice water.
2. Drain cooking water from saucepan then add broth and fresh water. Bring to simmer over medium-high heat. Add broccoli and cook 3 minutes then add zucchini and spinach. Continue cooking until spinach is wilted and zucchini is crisp-tender, 2-3 minutes. Remove from heat.
3. Ladle about 1/2 cup broth from saucepan into small bowl. Add miso paste and 1/4 teaspoon salt; whisk to combine. Return mixture to soup, add sesame oil and stir to combine. Add additional salt, to taste. Cover to keep warm.
4. Remove eggs from ice bath; peel then cut in half lengthwise. Ladle 2 cups soup into four serving bowls. Top each portion with one egg and 1/2 cup sprouts. Drizzle with chili garlic sauce and additional sesame oil, to taste. Top each serving with 1/4 cup shredded carrot and 1 tablespoon crushed peanuts.

Nutritional information per serving: 10 grams net carbs; 17 grams total carbs; 7 grams fiber; 16 grams protein; 13 grams fat; 253 calories.

Broccolini and Bacon Egg Bites

Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 45 minutes
Servings: 4

• Nonstick cooking spray
• 5          slices (4 ounces) no-sugar- added bacon
• 5          large eggs
• 3          ounces cream cheese
• 2          tablespoons feta cheese
• 1          tablespoon hot sauce
• 1/2       teaspoon kosher salt, plus additional, to taste, divided
• 4 1/2    ounces broccolini (5-7 stalks), stalks and florets thinly sliced
• 1          tablespoon water
• 1 1/2    cups baby arugula
• 1          tablespoon lemon juice
• 1          tablespoon extra-virgin olive oil
• freshly ground black pepper, to taste
• 1 cup fresh blueberries

1. Preheat oven to 350 F. Lightly coat eight silicone egg-bite mold cups or eight cups of standard nonstick muffin tin with nonstick cooking spray and set in large baking pan.
2. In large nonstick skillet, cook bacon over medium heat until golden, about 5 minutes per side. Transfer to paper towel-lined plate to drain. Chop bacon into small pieces.
3. In blender, puree eggs, cream cheese, feta cheese, hot sauce and 1/4 teaspoon salt until smooth.
4. Pour off all but 1 tablespoon fat from skillet. Add broccolini, water and 1/4 teaspoon salt. Cook over medium-high heat, stirring frequently, until broccolini is tender, 3-5 minutes. Remove from heat.
5. Fill each egg cup with 1 teaspoon bacon and 1 tablespoon broccolini. Top with egg mixture, filling cups to about 1/8 inch from top. Add just enough boiled water to baking pan to come halfway up sides of molds.
6. Bake egg bites until set, 20-25 minutes. Take pan from oven then take molds from water bath. Let egg bites cool then remove from molds.
7. In medium bowl, toss arugula, lemon juice, oil and salt and pepper, to taste. Place 3/4 cup salad, two egg bites and 1/4 cup blueberries on four plates and serve.

Nutritional information per serving: 9 grams net carbs; 11 grams total carbs; 2 grams fiber; 14 grams protein; 34 grams fat; 400 calories.

Flourless Salted Peanut Butter Chocolate Chip Cookies

Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 50 minutes
Yield: 24 cookies

• 1          cup sugar-free smooth or creamy peanut butter
• 2          teaspoons stevia extract powder
• 1/2       teaspoon baking soda
• 1/4       teaspoon kosher salt
• 1          large egg
• 1          teaspoon vanilla extract
• 1/2       cup sugar-free semisweet chocolate chips
• 1 teaspoon flaky sea salt

1. Set oven racks in upper- and lower-third positions. Preheat oven to 350 F. Line two cookie sheets with parchment paper.
2. In medium bowl, use handheld electric mixer on medium speed to beat peanut butter, stevia, baking soda and salt, scraping down sides if needed, until well combined, about 1 minute. Reduce speed to low, add egg and vanilla extract; beat until combined.
3. Shape dough into 24 balls (about 1 tablespoon each) and place 2 inches apart on prepared cookie sheets. Using tines of fork, carefully flatten each ball, creating crisscross pattern.
4. Bake, rotating cookie sheets from top to bottom and back to front halfway through, until edges begin to brown and cookies are set, 7-9 minutes. Cookies should not be browned. Let cool 10 minutes on cookie sheets then carefully transfer to cooling rack to cool completely.
5. In small microwave-safe bowl, add chocolate chips and microwave on high in 20-second increments, stirring after each, until melted, about 1 minute.
6. Dip dry fork into chocolate then drizzle over cookies. Sprinkle with sea salt.

Nutritional information per serving (1 cookie): 1.5 grams net carbs; 3 grams total carbs; 1.5 grams fiber; 3 grams protein; 6.5 grams fat; 79 calories.

Source: Atkins

(Family Features) There’s something about summertime that ushers in an easygoing spirit. The long, hot summer months are often celebrated with backyard barbecues, beach days and spending time with friends and family. It’s a time to fire up the grill, slow down and roll with the punches.

So, when you’re thinking about what to feed your family off the grill, it should be a breeze, and you shouldn’t have to choose between good and good for you. Next time you turn on your grill, consider these tips for creating healthier, flavorful meals you can feel confident serving.

Keep it simple. Skip the complicated recipes that call for a wide variety of ingredients, a multitude of steps and long cook times. Instead, seek out products and dishes that are made with ingredients you recognize and have just a handful of instructions. This will ensure less time in the kitchen and more time with loved ones.

Focus on seasonal, clean ingredients. Get inspired by your local farmer’s market. One of the best parts about summer is the abundance of fresh fruits and vegetables that can add flavor and nutrients to your plate. Plant-based meat, like the burgers, ground and sausages from Lightlife, are also a healthier swap for traditional animal meat products. The pea protein-based product line features only simple ingredients, like pea protein, beet powder and red bell pepper, and are non-GMO, gluten-free and soy-free, perfect for use in recipes like this Burger with Grilled Pineapple and Honey Garlic Barbecue Sauce.

“I know how hard it can be to create fast and flavorful meals that the entire family will love,” said Dan Curtin, president of Greenleaf Foods. “That’s why we’re focused on making delicious food with the cleanest ingredients possible. The fact that they’re all plant-based is just a bonus.”

Don’t forget the sides. Food should be a source of confidence, with everything enjoyed in moderation. To balance your spread of burgers and hot dogs, consider serving fresh asparagus or sweet corn in place of other salty, processed options. Fruits like peaches and pineapple work well on the grill, too, but remember to group produce by similar cooking times. 

Aim for a quick and fun cleanup. Perhaps one of the most overlooked secrets to a stress-free meal is to cut down on cleanup. A backyard barbecue can be one of the easiest messes to maintain as most of the prep is done outside on the grill. Try setting up a buffet line on your deck or patio where your family can build their burgers with customized toppings, like cheese, veggies and sauces. Then add a little bit of fun by putting on your favorite music playlist to help make a simple, everyday meal feel even more special.

Visit lightlife.com to discover more plant-based recipes and solutions.

Burger with Grilled Pineapple and Honey Garlic Barbecue Sauce 

Total time: 30 minutes
Servings: 2 

• 2          rings freshly cored pineapple  
• 2          Lightlife Plant-Based Burger patties, thawed 
• salt, to taste
• freshly ground black pepper, to taste
• 1          cup baby arugula 
• 2          sesame seed burger buns, lightly toasted 
• 1/4       cup crispy fried onions 
• 2          tablespoons honey garlic barbecue sauce  

1. Heat grill to medium heat. Grill pineapple slices 4-5 minutes per side until grill-marked and slightly caramelized. Cut slices in half and set aside. Wipe down grill to cook burger patties. 
2. Season burger patties with salt and pepper, to taste. Grill 4-5 minutes per side until burgers are evenly browned with internal temperature of 165 F.  
3. To assemble, layer handful of baby arugula leaves on toasted bottom buns, top each with burger and two cut slices each of grilled pineapple. Sprinkle on crispy fried onions, drizzle with honey garlic barbecue sauce and place toasted sesame seed bun on top. 

Source:  Greenleaf Foods

(Family Features) Burgers and brats have earned a spot in the backyard barbecue hall of fame, no doubt, but if you’re looking for a different type of barbecue, add some finesse to your menu with flatbreads.

Set up a DIY bar. Let guests flex their creative culinary muscles and curb their cravings with a selection of toppings. Offer a variety of proteins, plenty of veggies, fresh or dry herbs, seasonings and a selection of cheeses so everyone can make a personal masterpiece. Ingredients can quickly dry out on the grill, so be sure to include dressings like pesto, hummus or herb-infused olive oil.

Re-imagine favorites off the grill. A sizzling steak sprinkled with blue cheese is a classic barbecue choice, but try serving it on grilled flatbread for a new menu option that is sure to delight. To make a Steak and Blue Cheese Flatbread, grill a flatbread for a few minutes and top with hummus and flank steak to add a bright flavor and mouthwatering texture to your dish. An option like Sabra Hummus is available in more than a dozen flavors to complement your favorite dishes.

Incorporate non-traditional ideas. While many backyard cookouts feature meat, veggies like corn, asparagus and mushrooms can add big flavors for those with different dietary restrictions. Choose your desired produce and grill until tender then add light seasoning for a fresh take on summer grilling with a dish such as this Vegan Garden Flatbread.

Look for more recipes to serve this summer at Sabra.com/flatbread.

Steak and Blue Cheese Flatbread

Yield: 1 flatbread

• 1          flatbread, any variety
• 3          tablespoons Sabra Classic Hummus
• 1/2       cup fresh arugula, rinsed and dried
• 4          ounces thinly sliced, cooked flank steak
• 1/4       cup crumbled blue cheese
• thinly sliced red onion (optional)
• salt, to taste
• pepper, to taste

1. Heat grill (or oven) to 450° F; bake flatbread 3-5 minutes until it begins to crisp.
2. Spread hummus onto flatbread. Layer arugula (reserving 3-4 leaves to garnish), steak and crumbled blue cheese. Top with onion, if desired.
3. Place on grill, close lid and cook 3-5 minutes (if using oven, broil approximately 2 minutes).
4. Add salt and pepper, to taste, before serving.

Vegan Garden Flatbread

Yield: 1 flatbread

• 1          flatbread, any variety
• 2          tablespoons basil pesto (prepared or homemade)
• 2          tablespoons Sabra Classic Hummus
• 3-4       white button mushrooms
• 2          tablespoons corn (fresh or frozen)
• 3          spears asparagus, cooked until just tender
• 1/4       cup vegan mozzarella cheese, shredded
• olive oil
• red pepper flakes (optional)
• salt, to taste
• pepper, to taste

1. Heat grill (or oven) to 450° F; bake flatbread 3-5 minutes until it begins to crisp.
2. Spread pesto, followed by hummus, over flatbread then layer mushrooms, corn and asparagus. Top with shredded mozzarella cheese.
3. Place on grill, close lid and cook 3-5 minutes (if using oven, broil approximately 3 minutes).
4. Drizzle with olive oil; sprinkle with red pepper flakes, if desired. Add salt and pepper, to taste, before serving.

Source: Sabra

(Family Features) Fad diets come and go, and as many Americans find, so do the pounds they lose. Most experts agree that eliminating, or drastically reducing, any of the major foods groups from your diet can be detrimental to your health and prevent you from achieving long-term healthy eating goals.

Each of the food groups plays a distinct role in fueling your body and providing it with the vitamins and nutrients it needs. Attempt a well-rounded approach to eating, such as one that includes more nutritious choices for popular dishes like sandwiches. In general, pay attention to the variety, amount and nutrition of the foods you consume.

Consider these ideas for creating a balanced diet and a nutritious sandwich to help ensure you get enough of each food group:

Start from the Outside
There are two groups of grains: whole grains and refined grains. Whole grains contain the entire grain kernel, while refined grains have been milled for a finer texture and are required to be enriched per government mandate to help the population make up for nutrient shortfalls. Grains should account for about one quarter of each meal, but at least half of them should be whole grains - a fact that may surprise some people.

"Many health professionals mistakenly encourage consumers to skip the bread when trying to improve diets," said Yanni Papanikolaou from Nutrition Strategies Inc., who completed a study to assess the energy and nutrients contributed from sandwiches in diets of children and adolescents. "Americans need to think twice before cutting bread from their diets. In fact, bread packs more of a nutrient punch than a caloric one."

The ingredients inside a sandwich, not the bread itself, are the most significant drivers of calories, fat and sodium, according to Papanikolaou's research. A separate study published in the journal "Nutrients" shows grain foods contribute less than 15 percent of all calories in the total diet, while delivering greater than 20 percent of three shortfall nutrients - dietary fiber, folate and iron - and greater than 10 percent of calcium, magnesium and vitamin A.

Consumers can significantly and positively impact their caloric, fat and sodium intake by making more deliberate decisions about sandwich ingredients, including choosing either whole-grain or enriched-grain bread.

Learn how grains support a healthy diet at GrainFoodsFoundation.org

Rethink the Ingredients
Making more nutritious choices with sandwiches and positively impacting your consumption of calories, fat and sodium is oftentimes a matter of changing the way you stack ingredients between the bread. Consider this sample sandwich: two slices of whole-grain or enriched bread, 2-3 slices of lunchmeat, two slices of cheese, a few spinach or lettuce leaves and a slice of tomato.

Contrary to popular belief, research shows that sandwich eaters who choose either whole- or enriched-grain bread can consume less calories, fat and sodium compared to the typical sandwich consumed in the American diet. This demonstrates the need to focus on the ingredients between the bread for a better (more healthful) sandwich.

Try a different take on a lunchtime favorite by adding spicy horseradish to this Roast Beef and Arugula Sandwich, or make packing a lunch even simpler with this Ultra-Thin Pastrami Sandwich Lunchbox.

Protein
According to the USDA, most Americans get about the right amount of protein in their diets, but could do better at choosing leaner options and adding more variety to their menus.

Incorporating more variety doesn't have to mean sacrificing convenience. For example, while prepared meats like deli meats, hot dogs and jerky are sometimes a target of critics, numerous studies and the Dietary Guidelines for Americans affirm they can be part of a healthy, balanced diet. Prepared beef products provide a convenient source of protein, vitamins and minerals. Because most prepared meats are pre-cooked, they offer consumers easy, on-the-go access to the nutrient density in meat.

The prepared meats category is diverse and offers choices to meet nutrition needs, tastes, budgets and personal preferences. Thousands of products are available in the meat case, including low- and reduced-sodium products, low- and reduced-fat products, American Heart Association-certified, organic, Kosher grass-fed options and more. 

Learn more about the nutrition benefits of meat at meatpoultrynutrition.org

Roast Beef and Arugula Sandwich

Recipe courtesy of the Grain Foods Foundation
Prep time: 5 minutes
Servings: 2

• 1 tablespoon low-fat mayonnaise
• 2 teaspoons horseradish
• 4 slices whole-wheat bread
• 4 slices tomato
• 4 ounces lean roast beef, thinly sliced
• 1 cup arugula or wild greens

1. Spread mayonnaise and horseradish evenly over two bread slices.
2. Layer tomato, roast beef and arugula on top of mayonnaise and horseradish. Top with remaining bread slices.

Ultra-Thin Pastrami Sandwich Lunchbox

Recipe courtesy of the North American Meat Institute
Servings: 1

• 2 slices thin whole-wheat sandwich bread
• 2 tablespoons low-fat garden vegetable cream cheese
• 1 ounce ultra-thin pastrami
• 1 ounce unsalted pretzels
• 1 apple
• 1 squeezable low-fat yogurt
• 1 water bottle (8 fluid ounces)

1. Using knife, spread bread slices with cream cheese. Layer pastrami on bottom slice and top with second slice.
2. Fill lunchbox with sandwich, pretzels, apple, yogurt and water bottle.

Photo courtesy of Getty Images (main image)

Source:

North American Meat Institute
Grain Foods Foundation

Refreshing, dairy-infused dishes for warm days

(Family Features) Keep your kitchen cool and comfortable with grilled meals that banish the heat to the outdoors. Crisp, fresh greens and a perfect blend of spices and savory ingredients make each of these refreshing dishes perfect solutions for toasty days.

Featuring ingredients across the food groups, these dairy-fueled recipes from Milk Means More are ideal for well-rounded meals filled with nutritious flavor. Zesty mustard, spicy Sriracha and rich buttermilk lend a marinated flavor upgrade to traditional grilled chicken, while homemade pesto, fresh corn and ham create a perfect harmony for a cheesy grilled pizza. Or make a salad the star of your dinner table with a simply seasoned sirloin steak, plenty of veggies and a tart twist on a creamy dressing made with yogurt and milk.

Find more refreshing meal solutions at milkmeansmore.org.

Grilled Buttermilk Chicken

Recipe courtesy of Lori Yates of Foxes Love Lemons on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 16 minutes
Servings: 4

• 1 1/2    cups buttermilk
• 1          tablespoon mustard powder
• 1          tablespoon Sriracha
• 2          teaspoons minced garlic
• 2          teaspoons paprika
• 4          chicken drumsticks, bone in, skin on
• 4          chicken thighs, bone in, skin on
• vegetable oil, for grill
• 1/4       cup chopped fresh parsley
• 1         lemon, cut into wedges (optional)

1. In medium bowl, whisk buttermilk, mustard powder, Sriracha, garlic and paprika.
2. Place chicken in large zip-top bag; pour buttermilk mixture over chicken. Seal bag and refrigerate 2 hours or overnight.
3. Heat outdoor grill for direct grilling over medium heat. Remove chicken from marinade, shaking off excess; discard marinade. Lightly oil grill grates. Transfer chicken to grill and cook, turning occasionally, 16-18 minutes, or until internal temperature reaches 165° F.
4. Transfer chicken to serving platter. Sprinkle with parsley and serve with lemon wedges, if desired.

Grilled Steak Salad with Chive Yogurt Dressing

Recipe courtesy of Kirsten Kubert of Comfortably Domestic on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 6

Dressing:

• 1          cup plain yogurt
• 3          tablespoons freshly squeezed lime juice (3 small limes)
• 2          tablespoons milk
• 2          tablespoons chopped fresh chives
• 1          clove garlic, peeled and minced
• 1/4       teaspoon kosher salt
• 1/8       teaspoon black pepper

Steak:

• 1          teaspoon kosher salt
• 1/4       teaspoon black pepper
• 1/4       teaspoon granulated garlic
• 20        ounces boneless petite sirloin steak

Salad:

• 3          cups baby spinach
• 3          cups chopped romaine lettuce hearts
• 1/2       cup sweet red pepper rings
• 1/2       cup sweet yellow pepper rings
• 1          cup avocado chunks
• 1/4       cup thinly shaved red onion

1. To make dressing: In blender, combine yogurt, lime juice, milk, chives, garlic, salt and pepper. Blend on low until smooth consistency forms and chives are completely incorporated. Transfer dressing to jar with tight-fitting lid and refrigerate until serving.
2. Heat grill to medium.
3. To prepare steak: Combine kosher salt, black pepper and granulated garlic to create rub. Sprinkle half of seasoning mix over one side of steak, pressing it into meat. Repeat with remaining seasoning on opposite side of steak.
4. Grill steak over direct medium heat to desired level of doneness, approximately 4-5 minutes per side for medium pink center. Remove steak from grill and let rest 7-10 minutes on cutting board.
5. To make salad: Toss spinach and romaine on large platter. Scatter red and yellow peppers, avocado and onion over greens. Slice grilled sirloin thinly against grain. Arrange meat slices along center of salad.
6. Drizzle dressing over salad just prior to serving.

Grilled Pizza with Arugula Pesto, Corn and Ham

Recipe courtesy of Rachel Gurk of Rachel Cooks on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 6

Arugula Pesto:

• 2          cups fresh arugula, tightly packed
• 1          clove garlic
• 1          tablespoon lemon juice
• pinch red pepper flakes, (optional)
• 1/3       cup shredded Parmesan cheese
• 1/2       cup extra-virgin olive oil
• salt, to taste
• pepper, to taste

Grilled Pizza:

• 2          tablespoons flour, divided
• 1          pound pizza crust dough (at room temperature if using refrigerated dough)
• vegetable oil, for grill
• 1/2       cup Arugula Pesto
• 1/2       cup part-skim ricotta cheese
• 1/2     cup diced deli ham
• 1/2-3/4             cup fresh corn kernels (about 1 cob)
• 1/4     cup thinly sliced red onion
• 1/4     cup shredded Parmesan cheese

1. Heat grill to medium heat (350-400° F).
2. To make Arugula Pesto: In food processor, combine arugula, garlic, lemon juice, red pepper flakes and Parmesan. Pulse until combined then, with food processor on, drizzle in olive oil until pesto forms, scraping down sides as needed. Taste and season with salt and pepper, to taste.
3. To make Grilled Pizza: Flour pizza dough lightly and stretch or roll to about 1/2-inch thickness (14-16-inch diameter).
4. Sprinkle remaining flour on large rimless baking sheet, pizza peel or pizza stone. Transfer dough to baking surface.
5. Clean grill grate and grease with oil-soaked paper towel and tongs. Slide dough off baking surface onto grill. Cover and cook until dough is bubbling on top and golden brown on bottom, 2-3 minutes.
6. Carefully flip dough over using peel or tongs. Remove crust from grill to add toppings. Spread Arugula Pesto over dough. Top with ricotta, ham, corn kernels, onion and Parmesan. Return pizza to grill, cover and cook until toppings are heated through and bottom of crust is crispy, 5-7 minutes.
7. Remove from grill, slice and serve.

Source: United Dairy Industry of Michigan