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
- 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
- In large saucepan of gently boiling water, cook eggs 7 minutes then transfer to bowl of ice water.
- 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.
- 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.
- 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
- 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
- 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.
- 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.
- In blender, puree eggs, cream cheese, feta cheese, hot sauce and 1/4 teaspoon salt until smooth.
- 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.
- 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.
- 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.
- 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
- Set oven racks in upper- and lower-third positions. Preheat oven to 350 F. Line two cookie sheets with parchment paper.
- 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.
- 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.
- 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.
- In small microwave-safe bowl, add chocolate chips and microwave on high in 20-second increments, stirring after each, until melted, about 1 minute.
- 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.
(Family Features) A new year brings new opportunities for personal changes and improvement from taking steps forward in a career to bettering personal relationships and - perhaps most common - starting on a path toward better health. For many, the worthwhile challenge of enhancing physical health begins with the foods and beverages you eat and drink.
Step one is to leave behind the habit of turning to unhealthy meals and instead focus on dishes that call for fresh fruits and veggies like this Quinoa Salad with Orange Cilantro Salad Dressing. Simply start with cooked quinoa and mix together with your preferred produce like orange slices, grapefruit and diced avocado. Add feta cheese, lime juice and diced red onion to bring the flavor to life and drizzle with the light, zesty dressing.
Making nutritious choices goes beyond just your meals, however. Take your commitment to the next level with beverages that don't cancel out your effort to eat healthy. This Spiced Citrus Ginger Mocktail combines a concentrate made of orange juice, orange peel, lime juice and lime peel with zero-sugar, zero-calorie ginger ale.
These health-conscious recipes are made possible with the flavor enhancement of Zevia beverages, which are naturally sweetened with stevia and include no artificial ingredients, colors or preservatives. Ranging from sodas to organic teas, energy drinks, sparkling water and mixers for cocktails and mocktails, the zero-sugar beverages fit nearly any lifestyle including eating patterns like paleo, keto, intermittent fasting and gluten-free.
Visit zevia.com/recipes to find more nutritious food and drink solutions.
Quinoa Salad with Orange Cilantro Salad Dressing
Yield: 2 cups
- 1/2 cup Zevia Orange Soda
- 1/4 cup lime juice
- 1/2 cup olive oil
- 1 cup fresh cilantro
- 1/2 avocado
- 1 teaspoon garlic
- 1 cup quinoa
- leafy greens (optional)
- 1 orange, cut into pieces (optional)
- 1 grapefruit, cut into pieces (optional)
- 1 lime, juice only
- 1/2 avocado, diced (optional)
- 1/4 cup feta cheese (optional)
- 1/4 cup diced red onion (optional)
- To make dressing: In food processor, pulse orange soda, lime juice, olive oil, cilantro, avocado and garlic until consistency is smooth.
- To make quinoa salad: Cook quinoa according to package directions and let cool.
- Once quinoa is cool, add to bowl with orange pieces, if desired; grapefruit pieces, if desired; lime juice; avocado, if desired; feta cheese, if desired; and diced onion, if desired. Top with orange cilantro salad dressing.
Spiced Citrus Ginger Mocktail
Yield: 1 mocktail
- 1 cup fresh-squeezed orange juice
- 1/2 cup fresh-squeezed lime juice
- 1 orange peel
- 1 lime peel
- 1/2 teaspoon black peppercorns, lightly crushed
- 5 cardamom pods, lightly crushed
- 2 cinnamon sticks, lightly crushed
- 1/3 cup concentrate
- 1 can Zevia Ginger Ale
- lime wedge, for garnish (optional)
- orange wedge, for garnish (optional)
- To make concentrate: In small saucepan, combine orange juice, lime juice, orange peel, lime peel, black peppercorns, cardamom pods and cinnamon sticks. Bring to boil over high heat then turn to low; simmer until liquid has reduced by half, 3-4 minutes. Let cool and strain out solids. Transfer to glass jar and store until ready to use.
- To make mocktail: Combine concentrate with ginger ale over ice.
- Garnish with lime wedge or orange wedge, if desired.
(Family Features) Staying healthy is important year-round, but especially in the cooler months when temperatures drop, people spend more time inside and germs can spread easily. What you eat and the lifestyle you embrace are critical components of staying healthy.
Nourishing meals full of fruits, vegetables, protein-rich foods and whole grains help provide the body's immune system with the nutrients it needs. Maintaining a healthy lifestyle by getting enough sleep, being physically active every day, having enough fluids and reducing stress also help keep the immune system in shape.
As a nutritious food to include on your grocery list, grapes of all colors - red, green and black - contain more than 1,600 natural plant compounds such as antioxidants and other polyphenols that help protect the health of cells throughout the body. They also contain about 82% water, so they provide important fluids for hydration, which is also critical to a healthy immune system.
Grapes can be enjoyed as a healthy snack or an immune-boosting ingredient in recipes like Chicken, Spinach and Grape Pita sandwiches and Grape and Salmon Power Salad. Each provides a mix of immune-supporting nutrients, including zinc in chicken, vitamins A and C in kale, polyphenols in grapes and other important nutrients in the salmon, walnuts and barley.
Chicken, Spinach and Grape Pita
- 2 tablespoons pine nuts
- 2 tablespoons lemon juice
- 2 tablespoons minced shallot
- 3 tablespoons extra-virgin olive oil
- 1 pinch red pepper flakes
- 1/4 teaspoon ground sumac
- freshly ground black pepper
- 1 package (5-6 ounces) fresh baby spinach, washed and dried
- 1 1/2 cups shredded, cooked chicken (about 8 ounces)
- 1 cup red California grapes, sliced
- 1/4 cup crumbled feta cheese
- 4 whole-wheat pita breads (6 1/2 inches each), warmed and halved
- In small skillet over medium-high heat, toast pine nuts, stirring constantly until toasted, about 5 minutes. Transfer to bowl and let cool. In large bowl, whisk lemon juice, shallot, olive oil, red pepper flakes, sumac, salt and pepper. Add spinach, chicken, grapes, feta and pine nuts; toss to mix. Stuff into pita breads and serve.
Nutritional information per serving: 445 calories; 24 g protein; 46 g carbohydrates; 20 g fat (39% calories from fat); 5 g saturated fat (10% calories from saturated fat); 57 mg cholesterol; 658 mg sodium; 6 g fiber.
Grape and Salmon Power Salad
- 3/4 cup pearled barley
- 3 cups firmly packed kale leaves, torn and sliced into ribbons
- 1 cup halved red or black seedless California grapes
- 8 ounces cold, cooked salmon, skin and bones removed
- 1/2 cup walnuts, lightly toasted and coarsely chopped
- 1/4 cup freshly squeezed lemon juice
- 1 clove garlic, mashed
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 pinch cayenne pepper
- 1/2 cup extra-virgin olive oil
- Cook barley according to package directions. Drain and cool.
- Tenderize kale by blanching in boiling water 2-3 seconds or microwaving 1 minute. Rinse pieces in cold water to stop cooking; squeeze dry. Fluff and uncrimp dry kale pieces with fingers. In medium bowl, mix barley, kale, grapes, salmon and walnuts.
- To make dressing: In small bowl, whisk lemon juice, garlic, salt, pepper and cayenne. Gradually mix in olive oil. Pour onto salad and fold gently to combine.
Nutritional information per serving: 413 calories; 15 g protein; 30 g carbohydrates; 16 g fat (47% calories from fat); 3 g saturated fat (8% calories from saturated fat); 22 mg cholesterol; 232 mg sodium; 500 mg potassium; 4 g fiber.
(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
- 10 wooden skewers
- 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
- In bowl, soak skewer sticks in water at least 10 minutes to prevent burning on grill). Preheat grill to medium-high heat.
- 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.
- Cook skewers about 9 minutes, rotating every 3 minutes until veggies and shrimp are seared but not overcooked. Remove and place on large platter.
- 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
- 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
- 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.
- 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.
- Refrigerate leftover salsa.
Source: Seafood Nutrition Partnership
(Family Features) Whether you live on your own or are a busy parent, cooking at home can help ensure you're eating fresh, wholesome meals. Regardless of your abilities in the kitchen, creating simple dishes featuring fresh produce and good-for-you sources of protein can not only benefit your health, but also increase the amount of quality time spent with loved ones around the family table.
The thought of cooking lamb at home can be intimidating for some, however, New Zealand grass-fed lamb steaks like those from Silver Fern Farms can be prepared the same way you would grass-fed beef. With no added growth hormones or antibiotics, the natural, minimally processed cuts of lamb are a nutrient-dense source of protein, iron and zinc, and packed with vitamins and minerals. Plus, grass-fed lamb from New Zealand is a lean, finely textured and flavorful meat, well-suited for a variety of dishes.
For example, these New Zealand Grass-Fed Lamb Steaks with Yogurt and Cilantro Marinade are served over a bed of couscous and marinated in a mixture of lemon, garlic, cumin, cilantro and yogurt. Because the natural cuts of meat are hand-selected to deliver a quality eating experience, they are easy to prepare and can be put on the table in less than 30 minutes.
Find more information, cooking tips and recipes at beefandlambnz.com.
Recipe courtesy of Silver Fern Farms on behalf of Beef + Lamb New Zealand
Prep time: 8 minutes
Cook time: 15 minutes
- 2 Silver Fern Farms 100% New Zealand Grass-Fed Lamb Steaks (4 ounces each)
- sea salt, to taste
- freshly ground pepper, to taste
- 1 lemon, zest and juice only
- 2 cloves garlic, crushed
- 1/2 teaspoon ground cumin
- 1/4 cup fresh cilantro, chopped
- 1/4 cup natural yogurt
- 1 prepared vegetable couscous
- crumbled feta cheese
- To prepare lamb: Season lamb steaks with salt and pepper, to taste.
- To make marinade: In resealable bag or mixing bowl, combine lemon zest and juice, garlic, cumin, cilantro and yogurt.
- Using pastry brush or spoon, coat lamb steaks with marinade and let rest 15 minutes.
- Wipe excess marinade from lamb steaks. Reserve remaining marinade in bag.
- On grill warmed to high heat or skillet over medium-high heat, cook lamb steaks approximately 3-4 minutes on the first sides for medium-rare steaks then flip to cook other sides for 3-4 minutes.
- Once lamb steaks are cooked to desired doneness, transfer to cutting board or plate, cover with tinfoil and let rest 5 minutes.
- Slice lamb steaks across grain and serve over vegetable couscous.
- Drizzle with remaining marinade, if desired, and garnish with crumbled feta cheese.
Source: Beef + Lamb New Zealand
(Family Features) Some of life’s most cherished moments are shared with loved ones around the table. As temperatures climb, cheerful sunshine and sparkling blue skies are the perfect ingredients to make family time even more enjoyable with a meal served al fresco.
One of the great joys of dining outdoors is the chance to appreciate the simplicity of a gentle breeze or the first glimpses of seasonal blooms. Keeping meal prep simple makes it even easier to embrace these special moments.
A unique approach to an entree salad is easy to prepare and adds a festive flair to your picnic plate. These Ruby Beet Chicken Salad Skewers owe their zesty flavor to the delicate balance of sweetness and vinegar infused by Aunt Nellie’s Baby Whole Pickled Beets.
A cool salad is another must for your outdoor dining menu. Classic Mediterranean flavors like feta cheese and olives combined with READ 3 Bean Salad make this Mediterranean 3-Bean Quinoa Salad the perfect side dish to accompany a light lunch or grilled main course.
Ruby Beet Chicken Salad Skewers
Prep time: 25 minutes
Cook time: 20 minutes
- 1 jar (16 ounces) Aunt Nellie’s Baby Whole Pickled Beets
- 2 large boneless, skinless chicken breast halves (about 1 pound)
- 1/2 teaspoon salt, plus additional, to taste, divided
- 1/2 teaspoon pepper, plus additional, to taste, divided
- 4 1/2 tablespoons stone ground mustard, divided
- 1 1/2 tablespoons, plus 1/3 cup, orange marmalade, divided
- 2 tablespoons minced fresh chives
- 1 large lemon, zest and juice (1/3 cup juice)
- 1/4 cup olive oil
- 1 bag (9 ounces) leafy romaine lettuce pieces
- 1/3 cup chopped almonds, toasted
- 1/3 cup crumbled blue, feta or goat cheese
- Heat oven to 375° F. Drain beets; set aside.
- Season both sides of chicken with salt and pepper, to taste. In small bowl, combine 1 1/2 tablespoons mustard and 1 1/2 tablespoons marmalade. Brush mixture over chicken until completely coated. Bake chicken on rimmed baking sheet lined with aluminum foil about 20-25 minutes, or until juices run clear; set aside.
- To make vinaigrette: In medium bowl, combine remaining mustard, remaining marmalade, chives, lemon zest and juice, 1/2 teaspoon salt and 1/2 teaspoon pepper. Slowly pour in oil while whisking vigorously until completely combined.
- Slice cooled chicken into 1-inch pieces. Onto each skewer, thread one beet, one piece of chicken and 4-5 pieces of lettuce; repeat two times for each skewer, adding one beet at ends. Repeat to make eight skewers. Place skewers on large serving platter.
- Stir vinaigrette; drizzle lightly over skewers. Sprinkle with almonds and cheese. Serve with remaining vinaigrette.
Recipe courtesy of "A New Dawnn"
Prep time: 20 minutes
- 2 cans (15 ounces each) READ 3 Bean Salad
- 1 cup halved grape tomatoes
- 1 cup crumbled feta cheese
- 1 cup cooked quinoa
- 1/2 cup chopped olives
- 1/2 cup diced bell pepper, any color
- 2 tablespoons fresh lemon juice
- 2 teaspoons balsamic vinegar
- 1/4 cup chopped fresh cilantro or parsley
- Drain bean salad; reserve 3 tablespoons liquid.
- In large bowl, combine bean salad, tomatoes, feta cheese, quinoa, olives and bell pepper. Add reserved bean liquid, lemon juice and balsamic vinegar. Stir gently to coat ingredients.
- Top with cilantro or parsley. Serve immediately.
Source: Seneca Foods
(Family Features) While heart disease is a leading cause of death for both men and women in the United States, many of the risk factors associated with the condition can be controlled with dietary and lifestyle changes. By centering your meals around better-for-you ingredients and recipes, you can show your heart some extra love.
Consider walnuts, which are a heart-healthy food certified by the American Heart Association. More than 25 years of research shows walnuts may play a key role in heart health. In fact, the U.S. Food and Drug Administration approved one of the first qualified health claims for a whole food, finding that eating 1 1/2 ounces of walnuts per day as part of a low-saturated fat and low-cholesterol diet while not increasing caloric intake may reduce the risk of coronary heart disease.
Additionally, walnuts are the only nut significantly high in omega-3s, with 2 1/2 grams of alpha-linolenic acid per ounce. Walnuts can add this essential nutrient to dishes like these American Heart Association Heart-Check Mark certified recipes for Greek Cucumber Walnut Bites and Banana Bread Overnight Oats.
Find more information and heart-healthy recipes at walnuts.org/heart-health.
Greek Cucumber Walnut Bites
Recipe courtesy of Beth Stark, RDN, LDN on behalf of the California Walnut Board
Prep time: 25 minutes
- 1/2 cup walnuts, chopped
- 1 English cucumber, ends trimmed (about 14 ounces)
- 1/2 cup roasted red pepper hummus
- 1/2 cup reduced-fat crumbled feta cheese
- 5 cherry tomatoes, quartered
- Heat oven to 350 F.
- On small baking sheet, arrange walnuts evenly. Bake 8 minutes, checking frequently, until toasted.
- Slice cucumber crosswise into 3/4-inch thick slices. Using small spoon, gently scoop out and discard center of each cucumber slice, leaving bottom and sides intact.
- In small bowl, stir 6 tablespoons chopped walnuts and hummus. Spoon walnut-hummus mixture into each cucumber slice and top with reserved chopped walnuts, feta cheese and quartered tomatoes.
Banana Bread Overnight Oats
Recipe courtesy of Crowded Kitchen on behalf of the California Walnut Board
Prep time: 15 minutes
- 3 ripe bananas, sliced
- 2 cups old-fashioned oats
- 1 tablespoon ground cinnamon
- 1/2 teaspoon salt
- 1 teaspoon vanilla
- 3/4 cup chopped California walnuts, divided
- 1 tablespoon maple syrup
- 3 cups skim milk
- In large container with lid, add sliced bananas. Use potato masher or fork to mash bananas until smooth.
- Add oats, cinnamon, salt, vanilla, half the chopped walnuts, maple syrup and milk. Combine thoroughly and refrigerate overnight.
- To serve, divide among four canning jars or glass containers with lids. Top each with remaining walnuts before serving.
Source: California Walnut Board
(Family Features) Cinco de Mayo is, officially, a holiday celebrating Mexico's victory over France in the 1862 Battle of Puebla. In the U.S., where it is actually celebrated with more gusto than in its native country, the holiday has become a celebration of Mexican heritage and culture.
The holiday also provides a great excuse to make irresistible Mexican-inspired recipes for entertaining and, of course, a big batch of margaritas to wash it all down. Fresh sweet corn is an essential component of many Mexican dishes and a cultural staple.
Luckily, Cinco de Mayo falls right in the middle of Florida's Sunshine Sweet Corn season, meaning that the sweetest corn, available all year, arrives just in time to be a part of your Cinco de Mayo celebration. These naturally-bred varieties are grown by a group of family farmers who are committed to producing the finest sweet corn.
Get the fiesta started with this Fire Roasted Corn and Chorizo Dip and a big bowl of tortilla chips. Crunchy, spicy, sweet and creamy, this addictive dip will have your guests asking for more.
Next, be sure to serve Mexican Style Corn, a truly authentic and delicious Mexican street food. Crunchy ears of fresh sweet corn are charred to perfection then slathered with a mixture of cheese and mayo, sprinkled with chili powder and squirted with lime for simple flavor perfection.
Finally, no Cinco de Mayo celebration is complete without tacos. For a healthful twist on your typical taco, try this recipe for Charred Corn Tacos with Radish Zucchini Slaw that will have both vegetarians and meat eaters clamoring for seconds.
Incorporating more healthful whole foods and veggies into your Cinco de Mayo celebration this year makes it easier to justify one more margarita. No matter what you serve at your Cinco de Mayo celebration, make sure to incorporate the sweet and wholesome flavor of fresh spring sweet corn.
Discover more mouth-watering recipes for Cinco de Mayo and every time of year at www.sunshinesweetcorn.com.
Six Global Spreads for Sweet Corn
- North America: Maple Bourbon Butter - Combine one stick butter, 4 teaspoons bourbon, 2 teaspoons maple syrup and pinch of salt.
- South America: Lime-Avocado Crema - In a blender, combine one avocado, 1/4 cup lime juice, one garlic clove, 1/2 bunch cilantro, 1/2 cup sour cream and pinch of salt. Blend until smooth. Add water if necessary.
- Europe: Combine 2 ounces goat cheese, 2 tablespoons butter, 1 tablespoon fresh thyme, and pinch of salt and pepper. Stir until smooth.
- Asia: Sriracha Butter - Combine 1/3 cup butter with 3 tablespoons Sriracha.
- Africa: Harissa-Yogurt Spread - Whisk together 1 cup Greek yogurt, 1 tablespoon extra virgin olive oil, 1/2 teaspoon lemon juice, 2 tablespoons Harissa sauce, one crushed garlic clove and pinch of salt.
- Australia: Honey-Ginger BBQ Sauce - In saucepan combine 1 1/2 cup apple cider vinegar, 1/2 cup honey, 1/2 cup ketchup, 1 1/2 tablespoons hot sauce, 4 minced garlic cloves, 2 tablespoons minced ginger and 1 teaspoon salt. Simmer, stirring occasionally until thickened and reduced to about 1 1/4 cup, 20 to 25 minutes.
Mexican Style Corn
- 4 ears fresh Sunshine Sweet Corn, husked
- 1/4 cup mayonnaise
- 4 ounces Cotija or feta cheese
- 1 teaspoon chili powder
- 4 lime slices
- Preheat grill or broiler. Grill or broil corn, turning occasionally until hot and some kernels turn golden brown, about 5 minutes. Using knife, coat each ear of corn with about 1 tablespoon of mayonnaise. Crumble cheese on one side of each corn ear.
- Sprinkle with chili powder, dividing evenly. Broil until cheese starts to melt, approximately 1 to 2 minutes. Serve with lime.
Charred Corn Tacos with Radish Zucchini Slaw
- 4 ears Sunshine Sweet Corn
- Extra virgin olive oil, as needed
- Salt and freshly ground pepper, as needed
- 1/2 cup torn cilantro, parsley and mint leaves
- 1/2 small red onion, thinly sliced
- 2 1/2 tablespoons fresh lime juice
- 1 teaspoon maple syrup
- 1 cup radishes, cut into matchsticks
- 1 small zucchini, cut into matchsticks
- 1 jalapeno, seeded and thinly sliced
- 1/2 cup (2 1/2 ounces) crumbled Cotija or feta cheese
- 10 to 12 small (6-inch) soft corn tortillas
- Brush corn with olive oil and season with salt and pepper. Over hot grill or open gas stove flame, char ears of corn until well blackened but not completely burnt. Remove from heat; cool. With large knife, shave off kernels into bowl. Add cilantro, parsley and mint; reserve.
- In small bowl, combine onion and lime juice; let stand 10 minutes. Stir in maple syrup, radishes, zucchini, jalapeno and 2 tablespoons of oil. Season with salt and pepper; set aside.
- Heat your tortillas one of two ways: Wrap whole stack in foil and place in warm 250°F oven for 15 minutes, or coat cast-iron skillet with thin layer of oil and heat over high heat; warm each tortilla 30 seconds to 1 minute each side, until lightly blistered.
- To make tacos, fill each tortilla with 1/4 cup corn. Top with cheese and radish-zucchini slaw. Serve with lime wedges, if desired.
Fire Roasted Corn and Chorizo Dip
Serves: 8 to 12
- 3 to 4 ears Sunshine Sweet Corn
- 1 small onion, peeled and sliced into rings
- 1 small red bell pepper
- 1 cup cooked chorizo
- 3 cloves garlic, minced
- 1(8-ounce) package cream cheese, softened
- 1/2 pound spicy pepper cheese, like pepper-jack or habanero cheddar
- 1/4 cup chopped green onions
- Preheat oven to 400°F and preheat grill to high heat.
- Remove cornhusks and corn silk, and place fresh Florida Sweet Corn, onion slices and red bell pepper on grill.
- Grill corn and bell pepper for 8 to 10 minutes, turning every 2 minutes until all sides are slightly charred.
- Grill onion slices for approximately 3 minutes per side. When veggies are cool enough to handle, cut corn off cob. Then chop onions and pepper, removing pepper seeds. In 8-by-8-inch baking dish or one-quart souffle dish, mix all ingredients together until well combined.
- Bake for 10 to 15 minutes until edges are bubbly. Serve warm with tortilla chips.
Source: Sunshine Sweet Corn
(Family Features) Summertime entertaining should be easy and fun. And it can be - with some simple solutions and fresh recipes.
Start with Simple Recipes
- For this tropical dessert pizza, make the cookie crust the day before. Mix the filling and store it in an airtight plastic container, then cut up fruit and store in individual resealable plastic bags. Be creative and substitute your family's favorite fruits. Kids will have fun arranging the sliced fruit on this yummy dessert pizza!
- Three ingredients plus three minutes equals one tasty marinade. Let the kids help pour the ingredients into a resealable plastic bag to flavor juicy pork tenderloins with a subtly sweet, spicy marinade.
- The combination of crisp watermelon, juicy tomatoes and fresh basil with balsamic vinegar creates a fantastic and refreshing light salad. Just cut up ingredients and store in separate plastic containers, then toss together right before the party to keep the flavors fresh.
- For picnics on damp ground, placing an inexpensive plastic tablecloth under a blanket helps keep dampness from reaching picnickers - and keeps your blanket cleaner, too.
- Wash, chop, measure and prepare your ingredients 1 to 2 days before an event or party. They can be stored in resealable plastic bags or airtight containers in the refrigerator to make putting together recipes much easier the day of the party.
- Save plastic grocery bags to send guests home with leftovers. Placing an empty plastic grocery bag in a picnic basket is also a great solution for collecting trash after a picnic in the park - it doesn't take up much room and will act as a waterproof barrier to prevent spills.
- Create a dipping station for barbeque and grill sauces using reusable plastic storage containers with lids. Guests can spoon sauces onto their plates; when the party is over, simply place the lids back on the sauces and store in the refrigerator. They come in all different shapes and sizes and even fun colors.
- Use resealable plastic bags for marinades. Put meat in the bags with marinade and refrigerate overnight. It helps save space in the refrigerator and clean up is easy. This also works for coating and breading.
For more tips on ways to make summer entertaining a breeze, visit www.PlasticsMakeitPossible.com.
Tropical Fruit Dessert Pizza
Makes 12 servings
- 1 18-ounce roll refrigerated ready-to-slice sugar cookie dough
- 1/3 cup sugar
- 1 8-ounce package fat-free cream cheese
- 1 teaspoon coconut extract
- 1 1/2 teaspoons grated orange rind
- 1 cup fat-free frozen whipped topping, thawed
- 1 26-ounce jar mango slices, drained, or 2 fresh mangoes, sliced
- 1 16-ounce can pineapple slices, drained, or 1 fresh pineapple, sliced
- 1 11-ounce can mandarin orange segments, drained
- 1/2 cup apricot preserves
- 2 tablespoons orange liqueur or orange juice
- 2 tablespoons coconut, toasted, optional
- Preheat oven 350°F.
- Press cookie dough into a 12 to 14-inch pizza pan coated with nonstick cooking spray. Bake 12 minutes, cool completely.
- In medium mixing bowl, blend together sugar, cream cheese, coconut extract until well mixed. Stir in orange rind and whipped topping, mixing until smooth. Spread cream cheese mixture on top of cooled crust.
- Arrange mango slices around edge of iced pizza. Then, arrange pineapple slices around edge. Next, arrange mandarin orange slices in another ring to fill center of pizza.
- In small saucepan or in microwave, heat apricot preserves and orange liqueur just until melted. Spoon glaze over fruit. Sprinkle with toasted coconut, if desired. Refrigerate until serving.
Terrific Tidbit: Go ahead and grate more orange rind than you'll need for the recipe - you can grate a whole orange or lemon and freeze the rind in a plastic freezer bag until needed.
Watermelon and Tomato Salad
Makes 10 (1/2-cup) servings
- 4 cups scooped out watermelon balls or chunks
- 1/2 cup chopped red onion
- 1 pint cherry tomatoes, halved
- 2 tablespoons fresh chopped basil
- 1 tablespoon olive oil
- 2 tablespoons balsamic vinegar
- Salt to taste
- 1/3 cup crumbled reduced fat feta cheese, optional
- In bowl, combine watermelon, onion, tomatoes and basil. Whisk together oil and vinegar and toss with salad. Season to taste. Refrigerate until serving.
3-Ingredient Marinade for Pork Tenderloin
Makes 6 to 8 servings
- 2 1-pound pork tenderloins, trimmed of excess fat
- 1/4 cup reduced sodium soy sauce
- 1/4 cup roasted garlic seasoned rice vinegar
- 2 tablespoons honey
- Preheat oven 350°F.
- In bowl, combine all ingredients except tenderloins. Place meat in dish or large resealable plastic bag, pour marinade over meat. If time permits, refrigerate overnight, turning meat several times.
- Bake 40 to 45 minutes or until meat thermometer inserted into the thickest portion of the tenderloin registers 160°F. Slice tenderloin, serve.
Quick Tip: Tenderloins come two to a package. If one will be enough for you to serve, halve recipe, freeze other tenderloin in freezable plastic bag.
Source: American Chemistry Council
(Family Features) If you want to impress your guests, try serving this puff pastry recipe as an appetizer at your next gathering.This flaky pastry filled with a delicious combination of spinach, onions and feta cheese can keep them coming back for more.
For more appetizer ideas, visit culinary.net.
Watch video to see how to make this delicious recipe!
- 1 package puff pastry sheets
- 1 tablespoon unsalted butter
- 1 small onion, diced
- 10 ounces frozen chopped spinach, thawed and drained
- 4 ounces light cream cheese, softened
- 2 eggs, divided
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup crumbled garlic and herb feta cheese
- 1 tablespoon cold water
- Heat oven to 375° F.
- Thaw folded pastries 15 minutes. Once thawed, unfold sheets to thaw out flat.
- In a large skillet over medium heat, melt butter. Add onions and saute 3 - 5 minutes, or until tender and translucent.
- Stir spinach into softened onions. Continue cooking, stirring frequently, until water from spinach evaporates and spinach is mostly dry. Transfer spinach mixture to large bowl.
- In small bowl, blend cream cheese with one egg, salt and pepper until smooth. Fold cream cheese mixture into spinach mixture to combine. Stir in feta cheese and set aside.
- Line baking pans with parchment paper or silicone baking mats.
- On floured surface, roll one sheet of puff pastry out to 10 by 12 inch rectangle. Cut sheet in half lengthwise, then again widthwise to form four 5 by 6 inch rectangles. Place rectangles on prepared baking sheets.
- Place spoonful of filling onto center of each cut pastry. Whisk remaining egg with cold water to create egg wash. Lightly brush egg wash around perimeter edges of each pastry square.
- Pick up short side of pastry and fold over filling toward other short side. Press edges to seal before crimping with fork. Repeat with remaining pastries.
- Brush small amount egg wash over top of each pastry. Cut small slits on top of each pastry to allow filling to vent steam while cooking.
- Bake 25 - 30 minutes, or until pastries are evenly browned on top.
- Transfer pastries to wire rack. Cool 8 - 10 minutes before serving.
Recipe adapted from MilkMeansMore.org.