recipes

Meal Ideas 10 August 2021

Go Plant Based for Healthy School Days

(Family Features) Filling the kitchen with plant-based ingredients is an easy way to nudge kids toward nutritious after-school snacks and make busy weeknight dinners as healthy as they are delicious.

When you consume foods that boost your energy and give your body the fuel it needs, you can expect to feel healthier, both physically and emotionally. In many cases the foods that deliver are plant-based, and you can create delicious and healthy meals while adhering to a plant-based eating plan.

Make Easy Substitutes
Having a vegetarian meal once a day is a great start, or even try “meatless Mondays” at home. Swap out ice cream and instead go for frozen blended bananas as an after-dinner treat. Try a nut- or grain-based milk in place of your normal dairy.

Make Gradual Changes
Drastically changing your eating habits can be challenging. Small, sustainable changes are easier to manage and simpler to implement. Even one change per day can lead to healthier eating, like swapping the meat in a normal sandwich for a plant-based protein, such as a salad made with chickpeas or lentils, for a quick and easy lunch.

Start Meal Planning
Meal planning can reduce the time you spend in the kitchen and cut the cost of your groceries while making plant-based eating easy. When you plan meals in advance, you can buy in bulk and do the prep work ahead of time, which means you can whip up tasty plant-based meals in minutes. Keep healthy staples on hand like vegan, cholesterol-free and trans fat-free Toufayan multi-grain pita bread. The pre-split pita is perfect to keep on hand and fill with your favorite plant-based ingredients for a quick meal or pair with hummus, chickpea salad or apples. Made with quality, wholesome ingredients, each bread is hearth-baked to a golden brown for a tasty, convenient and versatile complement to a wide range of plant-based foods. They’re easy to find in your local grocer’s deli section.

Get inspired to create family-friendly, plant-based dishes with these recipes and more at Toufayan.com.

Apple Pie Stuffed Pitas

Prep time: 10 minutes
Cook time: 17 minutes
Servings: 4

Filling:

  • 4          green apples, peeled, cored and thinly sliced
  • 1          teaspoon cinnamon
  • 1/2       teaspoon nutmeg
  • 2          tablespoons plant-based butter
  • 1/3       cup white sugar
  • 3          tablespoons water
  • 1          teaspoon cornstarch

Oat Crumble Topping:

  • 1/2       cup flour
  • 1/2       cup rolled oats
  • 1/4       cup brown sugar
  • 1/2       teaspoon cinnamon
  • 1          tablespoon orange juice
  • 1          pinch salt
  • 2          tablespoons plant-based butter
  • 4          Toufayan Multi-Grain Pita Bread
  1. Preheat oven to 350 F.
  2. To make filling: In large saute pan over medium heat add apples, cinnamon, nutmeg, butter, white sugar, water and cornstarch. Cook apples down about 10 minutes until they begin to get gooey.
  3. To make oat crumble topping: In medium bowl, mix flour, oats, brown sugar, cinnamon, orange juice and salt. Cut in butter and mix until crumbs begin to form.
  4. Cut pitas in half and line baking sheet. Fill one pita half with apple filling and lay on its side, being careful to not let apples fall out. Top with oat crumble. Repeat with remaining pitas.
  5. Bake about 6 minutes. If desired, broil 1 minute for additional color.

Roasted Chickpea Cauliflower Sandwiches

Prep time: 10 minutes
Cook time: 45 minutes
Servings: 6

  • 1          can chickpeas, roasted
  • 1/4       teaspoon salt, plus additional, to taste, divided
  • 1/8       teaspoon black pepper, plus additional, to taste, divided
  • garlic salt, to taste
  • 1          head cauliflower, cut into florets
  • 1/4       cup plant-based yogurt or sour cream
  • 1/2       red pepper, diced
  • 1/3       cup shredded carrots
  • 1          cup corn kernels (optional)
  • 1/4       teaspoon dill
  • 1/2       teaspoon garlic powder
  • 1/4       teaspoon paprika
  • 3          Toufayan Bakeries Multi Grain Pitas, halved
  • parsley, for garnish
  1. Preheat oven to 425 F.
  2. Season chickpeas with salt, pepper and garlic salt, to taste. Roast chickpeas 40-45 minutes.
  3. In bowl, mix chopped cauliflower; yogurt or sour cream, diced pepper; shredded carrots; corn, if desired; 1/4 teaspoon salt; 1/8 teaspoon pepper; dill; garlic powder and paprika.
  4. Once chickpeas are roasted, add to bowl and mix well. Spoon mixture into six pitas and garnish with parsley.

Source: Toufayan

Meal Ideas 13 July 2021

Add Powerful Pairings to Your Plate

(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

Videos 07 July 2021

Peanut Butter Chocolate Chickpea Cookie Dip

(Family Features) For many families, the summer months offer a break in routine, and that extra time around the house or gathering with loved ones can lead to increased snacking opportunities. However, that warmer weather can also be accompanied by a desire for sweet treats.

To satisfy that sweet tooth without sacrificing nutrition, consider an option like Crunchmaster Protein Brownie Thins. The bite-size snacks – available in Dark Chocolate, Homestyle Milk Chocolate and Salted Caramel – pack the warm and gooey taste of baked brownies with a boost of 8 grams of protein per serving plus black bean and quinoa nutrition. Plus, they are free of gluten, artificial flavors, colors, cholesterol and trans-fat, and are non-GMO and kosher.

You can elevate your summer snacks by pairing them with this Peanut Butter Chocolate Chickpea Cookie Dip. Made using only eight ingredients, including chickpeas and peanut butter, it’s a healthier alternative to help satisfy those warm weather cravings.

Find more nutritious summer snack recipes that pack a crunch at crunchmaster.com.

Watch video to see how to make this recipe!

Peanut Butter Chocolate Chickpea Cookie Dip

  • 1          can (19 ounces) chickpeas, drained and rinsed
  • 1/2       cup peanut butter
  • 1/4       cup packed brown sugar
  • 2          tablespoons maple syrup
  • 2          tablespoons olive oil
  • 2          teaspoons vanilla extract
  • 1/4       teaspoon salt
  • 1/2       cup chocolate chips
  • 1          package (4 ounces) Crunchmaster Protein Brownie Thins Homestyle Milk Chocolate
  1. In food processor or blender, puree chickpeas, peanut butter, brown sugar, maple syrup, olive oil, vanilla and salt until smooth.
  2. Stir in chocolate chips. Spoon into serving dish. Serve dip with brownie thins.

Substitution: Nut butter or nut-free butter can be used in place of peanut butter.

Source: Crunchmaster

Healthy 01 March 2021

Give Spring Salads a Fresh Spin

(Family Features) With spring and warmer weather comes salad season, offering a perfect canvas for creating refreshing meals and appetizers centered around tasty greens, juicy tomatoes and crave-worthy dressings. Give your salads an update by avoiding the same tired mixes and instead create tasty meals fit for the season.

One easy way to up your salad game is by starting with quality ingredients like Fresh Express salad blends, NatureSweet Cherubs Tomatoes and Litehouse refrigerated salad dressings. These fresh, flavorful ingredients can be combined in a dish like this Chimichurri Chickpea Salad, a perfect way to go green this spring for nearly any occasion.

Part of the appeal of dishing up a homemade salad is the unlimited options you have at your fingertips to make the bowl of greens uniquely “yours.” For many, this means one thing: the more toppings, the better. With grilled chicken, crispy bacon, tomatoes, ripe avocado, hard-boiled eggs, blue cheese and a bed of fresh lettuce, this classic Cobb Salad offers an ideal lunch or even a quick family meal.

Because both these recipes can be made in 20 minutes or less, they provide simple solutions when short on time. Plus, the fresh ingredients sum up everything spring meals are made of.

Find more ways to create easy yet delicious salads at litehousefoods.com/iheartsalad.

Chimichurri Chickpea Salad

Total time: 15 minutes
Servings: 4

  • 1          cup fresh cilantro
  • 2/3       cup fresh parsley
  • 2          tablespoons dried oregano
  • 2          garlic cloves, minced
  • 1/4       cup red wine vinegar
  • 2/3       cup olive oil
  • 1/2       teaspoon salt
  • 1/2       teaspoon pepper
  • 1          can (14 1/2 ounces) chickpeas, drained
  • 1/4       teaspoon crushed red pepper flakes
  • 1          bag Fresh Express Baby Kale Mix
  • 1          cup NatureSweet Cherubs Tomatoes, diced
  • 1          medium avocado, diced
  • 4          tablespoons Litehouse Avocado Ranch Dressing
  1. In food processor, combine cilantro, parsley, oregano, garlic, red wine vinegar, olive oil, salt and pepper. Pulse until sauce is smooth.
  2. Place chimichurri sauce in small bowl with chickpeas and crushed red pepper flakes; toss to coat. Cover and refrigerate overnight, if possible.
  3. Divide kale, tomatoes and avocado between four bowls. Top each bowl evenly with marinated chickpeas. Drizzle with avocado ranch dressing and serve.

Cobb Salad

Total time: 20 minutes
Servings: 4

  • 3-4       eggs    
  • 1/4       pound bacon
  • 1          bag Fresh Express Sweet Butter Lettuce
  • 1          pound grilled chicken
  • 1          cup NatureSweet Cherubs Tomatoes, halved
  • 1          ripe avocado, sliced
  • 1/4       cup blue cheese
  • 1/4       cup Litehouse Homestyle Ranch Dressing
  1. Bring pot of water to boil. Use slotted spoon to place eggs in water. Boil 10 minutes then transfer to ice bath to stop cooking process. Peel eggs and slice.
  2. Heat skillet over medium heat. Dice bacon and add to pan. Saute until bacon is crispy and fat is rendered, about 7 minutes. Remove from pan with slotted spoon.
  3. To assemble salad, start with bed of lettuce. Top with hard-boiled eggs, grilled chicken, tomatoes, avocado, bacon and blue cheese; toss in ranch dressing.

Source: Litehouse

Healthy 11 December 2020

Turn to Tempeh for a Plant-Based Superfood

(Family Features) As a key part of a nutritious eating plan, protein intake can be a healthy step to take in the new year. One increasingly popular way to add protein to your at-home menu is with protein-packed, plant-based foods like tempeh.

Tempeh’s roots date back thousands of years and originate in Indonesia. It’s an all-natural protein source made with simple, whole-food ingredients – most often fermented soybeans, water and rice – and is high in protein, packed with fiber and low in fat, sodium and calories. Tempeh is also loaded with vitamins and minerals like calcium, manganese, phosphorus and iron, and has all nine essential amino acids. Because it’s fermented, the nutrients in tempeh are easy for the body to digest.

The health benefits of tempeh, including 18 grams of protein per serving, are one reason to give it a try, but another is it’s easy and versatile to cook. It has a firm texture, nutty taste and can be baked, fried, steamed or grilled. Tempeh also easily absorbs marinades, spices and sauces. To prepare tempeh, cut it into cubes, strips or crumble it then toss into a stir-fry, layer it onto a BLT sandwich or simply warm a skillet and sear it until golden brown.

The possibilities for tempeh are nearly endless, and it’s also increasingly easy to find. For example, Lightlife, founded in 1979 as “Tempeh Works,” was among the first commercial producers of tempeh in the United States. Today, it offers its Original Tempeh at more than 18,500 retail stores nationwide.

Find protein-packed meal ideas, like Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes, at lightlife.com.

Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes

Pickled Pink Onions:

  • 1/4       cup white wine vinegar
  • 2          teaspoons white sugar
  • 1/4       teaspoon salt
  • 1/2       small red onion, peeled and thinly sliced


Sesame Ginger Vinaigrette:

  • 2          tablespoons vegetable oil
  • 2          teaspoons sesame oil
  • 2          teaspoons grated fresh ginger
  • 2          teaspoons rice wine vinegar
  • 2          teaspoons soy sauce
  • 2          teaspoons toasted sesame seeds


Sweet Potatoes:

  • 1          tablespoon olive oil
  • 1          large sweet potato, peeled and cut into 1/2-inch slices

Tempeh:

  • 1          package (8 ounces) Lightlife Original Tempeh
  • 1          teaspoon vegetable oil
  • 2          tablespoons soy sauce
  • 2          cups baby spinach or kale
  • 2          cups cooked tri-color quinoa, at room temperature
  • 1/2       ripe avocado, cubed
  • 1/2       cup canned chickpeas, rinsed and drained
  • 6          red grape cherry tomatoes, halved
  • 6          yellow grape cherry tomatoes, halved
  • 1/2       cup pea shoots
  1. To make pickled pink onions: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.
  2. To make sesame ginger vinaigrette: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.
  3. To make sweet potatoes: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.
  4. To make tempeh: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.
  5. To assemble bowls: On bottoms of two shallow bowls or plates, spread cooked quinoa. Top with piles of warm sweet potatoes, pickled pink onions, sauteed spinach or kale, avocado, chickpeas, grape tomatoes and pea shoots. Top with tempeh and serve with sesame ginger vinaigrette.

Source: Lightlife

Meal Ideas 17 September 2020

Rethink Ingredients to Refresh Family Meals This Fall

(Family Features) If you’re looking to spice up your mealtime routines, especially during those busy school nights, you may find your solution in versatile ingredients that work for a multitude of dishes.

For example, you can turn to plantains as a replacement for often-used recipe staples like potatoes. Plantains are a fruit grown around the world that cooks and eats more like a vegetable. Members of the banana family, they’re starchier and lower in sugar, meaning they’re still green when ripe.

While you’re most likely to find them baked, roasted or fried as a savory side dish at Latin, African or Caribbean restaurants, they’re growing in popularity in North America as stars of their own recipes or as nutritious, exotic swaps for starches. For example, these dishes from Dole for Plantain Crusted Salmon Fillets and Slow Cooker Sweet Potato, Plantain and Lentil Caribbean Curry offer quick ways to enjoy plantains while saving time in the kitchen.

As an additional benefit, plantains can be used at every stage of ripeness. They can be boiled like a potato when green; prepared in sauces and soups, air-fried or roasted as snacks when yellow; or baked in desserts and sweet recipes when black or spotted.

Find more ways to enjoy plantains and other fresh fruits and vegetables in family recipes at dole.com.

Plantain Crusted Salmon Fillets

Prep time: 15 minutes
Total time: 30 minutes
Servings: 4

  •             Nonstick cooking spray
  • 1/3       cup chopped fresh cilantro
  • 1 1/2    tablespoons olive oil
  • 1 1/2    tablespoons lime juice
  • 1          tablespoon minced garlic
  • 1          teaspoon cumin
  • 4          salmon fillets (6 ounces each), skin on
  • 1/4       teaspoon salt, plus additional, to taste, divided
  • 1          DOLE® Plantain, green or half ripe
  • 2          Dole Green Onions, thinly sliced
  • 1/2       tablespoon grated lime peel

Preheat oven to 425 F. Line baking sheet with foil; spray with nonstick cooking spray and set aside.

Combine cilantro, olive oil, lime juice, garlic and cumin; set aside.

Arrange salmon fillets on prepared baking sheet. Season with salt, to taste. Spread about 1 tablespoon cilantro mixture on top of each salmon fillet to cover.

Using box grater, peel and grate plantain. Place grated plantain in bowl with green onions, lime peel and 1/4 teaspoon salt; toss to combine. Sprinkle about 1/4 cup plantain mixture on top of each salmon fillet, gently pressing to adhere. Spray plantain crust with nonstick cooking spray.

Bake 15 minutes, or until salmon is opaque and plantain crust is lightly browned.

 

Slow Cooker Sweet Potato, Plantain and Lentil Caribbean Curry

Prep time: 20 minutes
Servings: 6

  • 1          tablespoon, plus 2 teaspoons, grapeseed oil, divided
  • 1          large DOLE® White Onion, chopped
  • 4          cloves garlic, minced
  • 2          teaspoons curry powder
  • 1/2       teaspoon cayenne pepper
  • 1/2       teaspoon grated fresh ginger
  • 1          can (15 ounces) reduced sodium chickpeas, drained and rinsed
  • 2          large Dole Sweet Potatoes, chopped (about 4 cups)
  • 2          medium Dole Plantains, chopped (about 3 cups)
  • 4          cups low-sodium vegetable broth
  • 1/2       cup red lentils
  • 3          cups packed, chopped collard greens
  • 1/4       cup roasted salted pepitas
  1. In large skillet over medium-high heat, heat 2 teaspoons oil; add onion and cook 3 minutes, or until softened, stirring occasionally. Add garlic, curry powder, cayenne pepper and ginger; cook 2 minutes, or until fragrant and starting to brown, stirring occasionally.
  2. Transfer onion mixture to 3-4-quart slow cooker; add chickpeas, potatoes, plantains, broth and lentils. Cover and cook on high 4 hours or low 8 hours, or until potatoes and lentils are tender.
  3. Stir in collard greens; cook 20 minutes, or until greens are tender. Serve garnished with pepitas.

Source: Dole

Seafood 12 June 2020

Add Seafood to Summer Meals

(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

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 29 April 2020

Ways to Make Hearty Meals at Home with Pantry Staples

(Family Features) Stocking up on pantry essentials is a productive practice, especially as people across the country spend more time at home. However, having all those ingredients on-hand doesn't do as much good if you aren't sure how to use them or feel as if you're constantly whipping up the same dishes.

For example, canned protein is a popular pantry item as it cuts down on prep time and holds a long shelf life while adding important nutrients to family meals. Canned seafood, in particular, is a versatile choice that can be used in a variety of easy recipes or simply eaten on its own.

An option like Chicken of the Sea Chunk Light Tuna in Water, which is 99% fat free and a good source of protein and heart-healthy omega-3s, makes for an easy and versatile addition to dishes like pasta. A 5-ounce can contains 24 grams of high-quality protein, making it a nourishing source of energy while helping to easily satisfy hunger.

Try adding some modern flair to the table with this Mediterranean Tuna Pasta, perfect for a family of four and ready in just 20 minutes. Virtually any canned seafood can be used from salmon to tuna in place of more traditional proteins used in this pasta and many other dishes.

If your family prefers to stick to tradition, Mom's Favorite Tuna Noodle Casserole provides a warm, hearty meal with a hint of nostalgia while gathering loved ones around the dinner table.

Ingredients in these recipes can be easily substituted for similar options you may already have on hand, such as another dried pasta in place of penne or carrots in lieu of peas.

Find more filling family recipes at chickenofthesea.com.

Mediterranean Tuna Pasta

Total time: 20 minutes
Servings: 4

  • 1          package (16 ounces) penne pasta
  • 1          can (15 ounces) chickpeas, drained
  • 1          can (14 1/2 ounces) diced tomatoes with basil, garlic and oregano
  • 1          medium zucchini, sliced 1/4-inch thick
  • 2          tablespoons sliced ripe olives
  • 1          can (5 ounces) Chicken of the Sea Chunk Light Tuna in Water, drained
  • 1/2       cup Parmesan cheese
  1. Cook pasta according to package directions.
  2. In large skillet, bring chickpeas, tomatoes, zucchini, olives and tuna to boil; stir constantly.
  3. Reduce heat and simmer, uncovered, 5 minutes.
  4. Spoon mixture over cooked pasta. Top with Parmesan cheese.

Substitution: Use any canned seafood such as salmon in place of canned tuna.

Mom's Favorite Tuna Noodle Casserole

Total time: 40 minutes
Servings: 6-7

  • 2          cans (10 3/4 ounces each) cream of mushroom soup
  • 1          cup milk
  • 2          cups frozen peas
  • 2          cans (12 ounces each) Chicken of the Sea Chunk Light Tuna in Water, drained
  • 4          cups medium egg noodles, cooked
  • 4          tablespoons dry breadcrumbs
  • 2          tablespoons butter, melted
  1. Heat oven to 400° F.
  2. In bowl, stir soup and milk until smooth.
  3. In 3-quart casserole dish, combine peas, tuna and noodles with soup mixture.
  4. Bake 30 minutes, or until warm and bubbling; remove from oven and stir.
  5. In bowl, mix breadcrumbs with melted butter; sprinkle over tuna mixture.
  6. Bake 5 minutes, or until golden brown.

Substitution: Use any frozen vegetable in place of frozen peas.

 

Photo courtesy of Getty Images (Mediterranean Tuna Pasta)

Source:  Chicken of the Sea

Healthy 27 February 2020

Fresh Salads Perfect for Spring

(Family Features) The spring season brings to mind flowers blooming and plants springing back to life, making it the ideal time to enjoy fresh produce in meals throughout the day. Salads are of course one of the easiest ways to combine the flavors of your favorite fruits and veggies, but you can take your greens to the next level with refreshing recipe ideas.

Creating a cool, satisfying salad can be easy when you start with quality ingredients like Fresh Express salad blends, NatureSweet Cherubs Tomatoes and Litehouse dressings for versatile bases in a nearly endless array of options. For example, salads aren’t limited to lunch or appetizers – this Breakfast Salad Bowl makes for an energizing start to the day by combining classic salad ingredients with quinoa, bacon and avocado.

Perfect for those busy weeknights, heartier salad recipes can also provide quick, simple dinner options. As a more traditional mix to enjoy at the family table, this Salmon and Grains Salad Bowl brings together salmon, tomatoes and chickpeas on a bed of lettuce topped with ranch dressing.

Find more ways to create hearty salads this spring at litehousefoods.com/iheartsalad.

Salmon and Grains Salad Bowl

Servings: 2

  • 4          ounces salmon
  • 2          tablespoons paprika, divided
  • salt, to taste
  • pepper, to taste
  • 15        ounces chickpeas
  • 2          tablespoons olive oil
  • 2          ounces Fresh Express Sweet Butter Lettuce
  • 1          cup red quinoa, cooked
  • 6          ounces NatureSweet Cherubs Tomatoes
  • 2          tablespoons Litehouse Homestyle Ranch Dressing
  1. Heat oven to 350° F. Sprinkle salmon with 1 teaspoon paprika; season with salt and pepper, to taste. Bake on lined baking sheet 15 minutes, or until it reaches desired doneness.
  2. In bowl, toss chickpeas in olive oil and remaining paprika; add salt and pepper, to taste. Add chickpeas to lined baking sheet. Bake at 400 F 30-40 minutes.
  3. Add lettuce to plate or bowl. Top with quinoa, chickpeas, salmon and tomatoes. Drizzle with ranch dressing.

Breakfast Salad Bowl

Servings: 2

  • 10        ounces NatureSweet Cherubs Tomatoes
  • 2          tablespoons olive oil, divided
  • 2          ounces Fresh Express Baby Spinach
  • 1          egg
  • 2          bacon strips, halved
  • 1          cup quinoa, cooked
  • 1/2       avocado, sliced
  • 2          tablespoons Litehouse Jalapeno Ranch Dressing
  1. Heat oven to 400° F. Toss tomatoes in 1 tablespoon olive oil. Bake tomatoes on lined baking sheet 40 minutes.
  2. In skillet, add remaining olive oil and cook baby spinach until wilted, stirring as necessary.
  3. Cook egg as desired. Remove egg from skillet and set aside. Add bacon to skillet and cook until crispy, turning halfway through.
  4. In bowl, layer quinoa, bacon, avocado, egg, spinach and tomatoes. Drizzle with jalapeno ranch dressing.

Source: Litehouse

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