(Family Features) The seemingly constant rush of hectic school days and nights often leaves busy families feeling like there’s no time for a homemade meal around the table. However, taking shortcuts that don’t skip out on quality can mean more time together enjoying flavorful dishes without spending hours in the kitchen.
For starters, an easy yet filling breakfast like these Sausage, Egg and Cheese Muffins can help you begin your day the right way while calling for a simple list of ingredients and just a few steps.
Perfect for grabbing on the way out the door to power you through the day or enjoying at home as you manage double duty as parent and best teacher on the block. They’re made with ground turkey sausage, eggs, melty cheddar cheese and Success Tri-Color Quinoa, which is simplified even more by the “boil-in-bag” cooking process. Just add water to a saucepan, drop the convenient BPA-free bag into the water, boil 10 minutes and remove with a fork for a no-measure, no-mess shortcut.
When the dinner bell dings at the end of a long day of learning, feed your family an effortless recipe that allows the oven to do most of the work. The array of flavors and textures in these Vegetable and Rice Power Bowls can bring warmth to your loved ones while requiring little effort.
Sweet and buttery flavors of maple-roasted sweet potatoes, butternut squash and beets pair with the convenience, taste, texture and quality of Success Jasmine Rice, lentils, pumpkin seeds, goat cheese and balsamic vinaigrette for an abundance of flavors that help recharge and refuel with loads of nutrients combined in one comforting dish.
Find more ways to add ease to school day meals at successrice.com.
Sausage, Egg and Cheese Muffins
Total time: 30 minutes
- 1 bag Success Tri-Color Quinoa
- nonstick cooking spray
- 1 package (9.6 ounces) cooked turkey sausage crumbles
- 2 cups prepared baking mix
- 1 cup cheddar cheese
- 1 cup milk
- 4 whole eggs, lightly beaten
- maple syrup (optional)
- Prepare quinoa according to package directions. Preheat oven to 400 F. Coat 16 muffin cups with nonstick cooking spray.
- In large bowl, combine quinoa, sausage, baking mix and cheese. Stir in milk and eggs; blend well.
- Pour 3/4 cup mixture into each muffin cup.
- Bake 18-20 minutes.
- Serve warm with maple syrup, if desired. Refrigerate leftovers.
Substitution: In place of baking mix, substitute 2 cups all-purpose flour plus 1 tablespoon baking powder and 1 pinch of salt.
Vegetable and Rice Power Bowls
Total time: 45 minutes
- 2 cups chopped butternut squash
- 2 cups chopped sweet potatoes
- 3 tablespoons olive oil, divided
- 1 tablespoon fresh thyme leaves
- 1 tablespoon maple syrup
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 cups peeled, chopped beets
- 2 bags Success Jasmine Rice
- 4 cups mixed greens
- 1 can (15 ounces) brown lentils, drained and rinsed
- 1/2 cup crumbled goat cheese
- 1/3 cup pumpkin seeds
- 1/2 cup prepared balsamic dressing
- Preheat oven to 400 F. In large bowl, toss together butternut squash, sweet potatoes, 2 tablespoons oil, thyme, maple syrup, salt and pepper. Arrange in single layer on parchment paper-lined baking sheet.
- In same bowl, toss beets with remaining oil until well coated; add to baking sheet with butternut squash and sweet potatoes. Bake 30-35 minutes, or until golden brown and tender.
- Prepare rice according to package directions; divide among six bowls. Top each with greens, roasted vegetables, lentils, goat cheese and pumpkin seeds. Drizzle with balsamic dressing.
Source: Success Rice
(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.
Vegetarian Poke Bowl
Prep time: 20 minutes
- 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
- 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.
Roasted Cod with Fennel and Grapes
Prep time: 10 minutes
Cook time: 15 minutes
- 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
- Heat oven to 400° F. Arrange cod pieces in baking dish.
- 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.
- 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.
- 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.
Spaghetti Squash with Pesto and Grapes
Prep time: 15 minutes
Cook time: 45 minutes
- 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
- 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.
- 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.
- 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.