recipes

Meal Ideas 25 June 2018

Good-for-You Meals with Grape Taste

(Family Features) When it comes to balancing heart-healthy meals with appealing flavors, it’s important to lean on nutritious ingredients that pack mouthwatering taste. For example, grapes are a delicious yet subtle way to incorporate a little something extra into your diet while adding a juicy burst of flavor.

Grapes of all colors – red, green and black – can be enjoyed as a ready-to-eat, on-the-go food anytime and anywhere. Grapes are also a healthy choice, as they’re a natural source of antioxidants and other polyphenols, and contain no fat and virtually no sodium.

Because of their versatility, heart-healthy grapes can also be used as an ingredient to add fresh appeal, vibrant color and a light touch of sweetness to almost any dish, like Roasted Cod with Fennel and Grapes or Spaghetti Squash with Pesto and Grapes. For something quick and nutritious featuring fresh fruits and vegetables, try this Vegetarian Poke Bowl with tofu, fresh grapes, avocado and crunchy, raw beets and carrots.

Grape Goodness for Healthy Aging

In addition to helping maintain heart health, grapes may also play a role in healthy aging. A review of the science linking the consumption of grapes to health highlights grapes’ potential to impact many areas of health, according to research published in “Grapes and Health: A Monograph.” The evidence that grapes support heart health is well-established, and emerging research in other areas of health suggests that grapes’ ability to promote antioxidant and anti-inflammatory activities at the cellular level may also play a protective role in eye, brain and joint health, among others.

Find more recipes to make healthy eating easy at GrapesfromCalifornia.com.

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Vegetarian Poke Bowl

Prep time: 20 minutes
Servings: 4

  • 5          cups cooked brown or white jasmine rice
  • 2          packages (6 ounces each) extra-firm tofu, cubed
  • 2          cups red California grapes, halved
  • 1          avocado, pitted, peeled and thinly sliced
  • 1          large golden beet, peeled and shredded
  • 1          large carrot, peeled and shredded
  • 2          scallions, thinly sliced
  • sprinkle of toasted sesame seeds
  • 6          ounces light Asian ginger-sesame salad dressing
  1. Divide rice between four bowls and arrange tofu, grapes, avocado, beets and carrots on top. Sprinkle with scallions and sesame seeds; serve with dressing.

Nutritional information per serving: 620 calories; 19 g protein; 101 g carbohydrates; 17 g fat (25% calories from fat); 2.5 g saturated fat (4% calories from saturated fat); 450 mg sodium; 11 g fiber.

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Roasted Cod with Fennel and Grapes

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

  • 1          pound cod loin, cut into four equal pieces
  • 2          tablespoons extra-virgin olive oil, divided
  • 1          tablespoon fresh lemon juice
  • 1/2       teaspoon orange zest
  • 1/4       teaspoon sea salt, divided
  • fresh ground pepper
  • 1          tablespoon white wine vinegar
  • 1          tablespoon orange juice
  • 1          tablespoon minced shallot
  • 1/4       teaspoon ground coriander
  • 1          teaspoon honey
  • 1          tablespoon fresh chopped oregano
  • 1          medium fennel bulb, fronds removed, chopped and reserved
  • 1          cup red California grapes, halved
  1. Heat oven to 400° F. Arrange cod pieces in baking dish.
  2. In small bowl, combine 1 tablespoon olive oil with lemon juice, orange zest, 1/8 teaspoon salt and pepper. Spoon mixture onto cod in equal amounts. Bake 10-12 minutes, or until desired doneness is reached.
  3. While cod is baking, in small bowl, combine remaining olive oil, remaining salt, pepper, vinegar, orange juice, shallot, coriander, honey and oregano; set aside. Halve and core fennel bulb then thinly slice and place in separate bowl. Add grapes and dressing; toss to combine.
  4. Serve cod topped with fennel and grape salad. Garnish each serving with 1 tablespoon chopped fennel fronds.

Nutritional information per serving: 200 calories; 19 g protein; 15 g carbohydrates; 8 g fat (36% calories from fat); 1 g saturated fat (4% calories from saturated fat); 45 mg cholesterol; 240 mg sodium; 2 g fiber.

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Spaghetti Squash with Pesto and Grapes

Prep time: 15 minutes
Cook time: 45 minutes
Servings: 6

  • 1          large spaghetti squash
  • 1/3       cup extra-virgin olive oil, divided
  • 1/2       cup chopped walnuts, divided
  • 2          cloves garlic
  • 2          cups packed basil leaves
  • 1          cup packed arugula
  • 1          tablespoon lemon juice
  • 1          teaspoon lemon zest
  • 1/3       cup freshly grated Parmesan cheese
  • 1/4       teaspoon salt
  • freshly ground pepper, to taste
  • 1          cup cannellini beans, rinsed and drained
  • 1 1/2    cups red California grapes, halved
  1. Heat oven to 400° F. Cut squash in half lengthwise and remove seeds. Using fork, poke shallow holes in skin of squash then brush with 1 tablespoon oil and place it, cut-side down, in rimmed baking dish. Bake 30-40 minutes, or until tender.
  2. To make pesto: In food processor, process 1/4 cup walnuts, garlic, basil, arugula, lemon juice and lemon zest until well chopped. Add remaining olive oil, Parmesan, salt and pepper; process until well blended.
  3. Once squash is done baking, remove from oven. Cool squash 5-10 minutes then, using fork, scrape inside flesh of squash, removing “spaghetti,” and place it in large bowl. Add pesto and beans to cooked squash and toss gently with tongs to combine. Divide equally into six bowls and top each with 1/4 cup grapes and 2 teaspoons chopped walnuts.

Nutritional information per serving: 290 calories; 7 g protein; 24 g carbohydrates; 20 g fat (62% calories from fat); 3 g saturated fat (9% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 6 g fiber.

Source:  California Table Grape Commission

Holiday 09 November 2017

Cook Like a Top Chef this Holiday Season

(Family Features) This holiday season, you can impress your guests with these tips and recipes from award-winning chefs Seamus Mullen and John Tesar:

  • Start with fresh, high-quality ingredients that are versatile and easy to cook, like fresh pork.
  • Look for meats with marbling, which translates to flavor and tenderness.
  • Let your meat rest before cutting into it, to help retain moisture and juiciness.

Try out these festive dishes featuring all-natural, hand-trimmed Smithfield Prime Fresh Pork. For more holiday recipe inspiration, visit smithfield.com/primechefs.

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Pork Tenderloin and Fennel with Cranberry-Ginger Relish

Recipe courtesy of Chef Seamus Mullen
Prep time: 20 minutes
Cook time: 1 hour
Servings: 8

  • 2          Smithfield Prime Fresh Pork Tenderloins
  • 1          piece fresh ginger
  • 2          tablespoons unsalted butter
  • 4          stars anise
  • 2          cups cranberries
  • 1/4       cup honey
  • kosher salt
  • ground black pepper
  • 4          bulbs fennel, quartered
  • 1          lemon, sliced thin, seeds removed
  • 6          tablespoons olive oil, divided
  1. Heat oven to 400° F.
  2. Remove fresh pork tenderloins from package and let rest up to 15 minutes.
  3. Use vegetable peeler to peel skin off ginger. Cut lengthwise to make paper-thin slices. Stack slices and use knife to cut into thin threads.
  4. In saucepan, heat butter until foamy. Stir in 2-3 tablespoons ginger, star anise and cranberries; saute about 5 minutes.
  5. Add enough water to cover mixture. Reduce heat to simmer; cook until cranberries break down, about 7-10 minutes. Stir in honey; season with salt and pepper. Keep warm.
  6. In large baking pan, combine fennel, lemon slices and 1/4 cup olive oil; season with salt and pepper. Roast in oven 25-30 minutes.
  7. While fennel is roasting, in cast-iron skillet, heat remaining olive oil over high heat. Season tenderloins with salt and pepper; brown all sides, about 5 minutes.
  8. Transfer skillet to oven and bake until internal temperature reaches 145° F. Let stand 10 minutes before slicing.
  9. Place tenderloins and fennel on platter; top with cranberry-ginger relish.

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Ancho Chile Rubbed Pork Loin with Fig Chutney

Recipe courtesy of Chef John Tesar
Prep time: 10 minutes, plus marinade time
Cook time: 1 hour, 50 minutes
Servings: 6

Pork Loin:

  • 1          Smithfield Prime Boneless Center Cut Fresh Pork Loin
  • 1/4       cup ancho chile powder
  • 1 1/2    tablespoons paprika
  • 2 1/2    teaspoons mustard powder
  • 2 1/2    teaspoons ground coriander
  • 2 1/2    teaspoons ground oregano
  • 1          teaspoon kosher salt, plus additional for seasoning
  • 1          teaspoon ground black pepper, plus additional for seasoning
  • 1/2       teaspoon ground cumin
  • 1/2       teaspoon ground chile de arbol
  • 3          tablespoons canola oil

Fig Chutney:

  • 1          cup tawny port
  • 3/4       cup dried figs, quartered
  • 1/4       cup water
  • 2          tablespoons unsalted butter
  • 1          strip lemon zest
  • 1          small bay leaf
  • 1/2       cinnamon stick
  • 1/2       tablespoon sugar
  • coarse ground salt
  • ground black pepper
  1. Remove fresh pork loin from package and let rest up to 15 minutes.
  2. Mix together ancho chile powder, paprika, mustard powder, coriander, oregano, 1 teaspoon salt, 1 teaspoon pepper, cumin and chile de arbol. Combine with canola oil; mix well.
  3. Rub pork loin with chile rub and refrigerate 4 hours.
  4. Heat oven to 400° F.
  5. Season pork loin with salt and pepper, and place in roasting pan; roast 1 hour until internal temperature reaches 145° F. Let stand 15 minutes; slice into 1-inch-thick slices.
  6. To make chutney: In saucepan, combine port, figs, water, butter, lemon zest, bay leaf, cinnamon and sugar. Season with salt and pepper.
  7. Bring to boil; reduce heat and simmer, partially covered, until liquid is consistency of jam, about 30 minutes. Discard bay leaf and cinnamon stick.
  8. Place pork loin slices in bowl and top with chutney. Serve over creamy polenta.

Source: Smithfield

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