(Family Features) Adding nutrition to meals is all about the ingredients you include. The next time you’re looking to add nutrients to your recipes, consider adding an ingredient like pecans, The Original Supernut, which are versatile and easy to add to meals and snacks.

Visit americanpecan.com for more nutritional information and recipe ideas.

Source:  American Pecan Council

Quick and tasty meals and snacks

(Family Features) For those who are always on the go, it can be difficult to find time to whip up meals and snacks that are both nutritious and tasty. However, with some simple changes – and timesaving recipes – you can create delicious dishes and meals that will keep you feeling energized to fuel your busy lifestyle.

For example, these quick and easy recipes for a main course, snacks and even desserts are all part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The eating approach, which is a more flexible version of the popular ketogenic diet, offers a balanced mix of foods containing fiber-rich and nutrient-dense carbohydrates while focusing on reduced levels of refined carbohydrates, added sugars and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.

An On-the-Go Morning Treat

Busy mornings can lead to breakfast being put on the backburner or skipped altogether. However, with an option like the Atkins Chocolate Banana Shake, which is made with real fruit, you can enjoy the most important meal of the day on-the-go or anytime you need a snack break.

A beneficial source of B vitamins, these protein-rich shakes can satisfy hunger with 5 grams of fiber and provide steady energy all day long. Made to easily fit into a busy lifestyle, they’re also gluten-free with no artificial colors or preservatives, and low-glycemic with 4 net carbs and 2 grams of sugar.

Kickstart a nutritious eating plan at Atkins.com

Egg Roll Bowl with Shrimp

Recipe courtesy of Atkins
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4

• 5          cups frozen cauliflower rice
• 3          tablespoons canola oil
• 3          tablespoons sesame oil
• 4          teaspoons minced or pressed garlic
• 2          teaspoons ginger paste
• 6          cups pre-cut coleslaw (cabbage and carrots)
• 1          cup sliced red bell pepper
• 1/2       cup thinly sliced scallions, root and tips trimmed
• 1          teaspoon Chinese five-spice blend
• 1/4       cup tamari soy sauce
• 2          tablespoons mirin rice cooking wine
• 1          pound cooked and peeled shrimp, thawed
• 4          teaspoons sesame seeds

1. In microwave, steam cauliflower according to package instructions.
2.  
3. While cauliflower is cooking, warm large, nonstick skillet with lid over medium heat. Add oils, swirl to coat pan and, when shimmering, add garlic and ginger. Sauté until sizzling and fragrant, stirring constantly, about 30 seconds.
4. Add coleslaw, bell pepper and scallions; continue sautéing, stirring frequently, until cabbage just begins to wilt, about 3 minutes.
5. Sprinkle on five-spice blend and stir to incorporate. Add soy sauce and mirin rice cooking wine to pan and stir to evenly coat cabbage. Add shrimp to skillet; toss to evenly distribute. Reduce heat to medium-low, cover with lid and allow shrimp to warm, about 3 minutes.
6. Measure about 1 cup cooked cauliflower rice into bottom of four bowls. Top evenly with shrimp and cabbage mixture, about 1 cup vegetables and 9-11 large shrimp per serving, drizzling with pan sauce evenly. Sprinkle each bowl with 1 teaspoon sesame seeds and serve while hot.

Notes: To help meal come together quickly, use frozen cauliflower rice, pre-grated ginger paste, pre-minced jarred garlic and bagged coleslaw mix. Green onions and bell pepper can also be pre-sliced.

Parmesan Crisps

Recipe courtesy of Atkins
Prep time: 2 minutes
Cook time: 8 minutes
Servings: 6

• 3/4       cup shredded Parmesan cheese
• 1/2       teaspoon Italian seasoning blend

1. Heat oven to 325° F. Line baking sheet with parchment paper.
2. Use large cup or mug to draw six roughly 4-inch circles on parchment paper. Fill each circle with 2 tablespoons Parmesan cheese, smoothing shreds out and creating slightly thicker outer edge. Sprinkle each with pinch of Italian seasoning and bake 7 1/2 minutes, or until outer edges and bottoms are golden but not burned.
3. Remove from oven and let cool at least 1 minute before eating. Store in airtight container at room temperature up to 1 day.

Avocado Chocolate Mousse

Recipe courtesy of Atkins
Servings: 4

• 3          avocados
• 1/2       cup unsweetened coconut milk
• 1/2       cup sugar-free chocolate chips
• 2 1/2    tablespoons cocoa powder
• 2          tablespoons Erythritol (low-carb sweetener)
• 3          teaspoons stevia-based sugar substitute
• 2          teaspoons vanilla extract
• 1/8       teaspoon salt

1. Mash avocado and place in blender with coconut milk. Blend until smooth.
2. In microwave-safe bowl, heat chocolate chips 20 seconds, stir well and heat in 10-second intervals until melted, stirring in-between. Once melted, add to avocado mixture and continue to blend while scraping down sides of bowl.
3. Add cocoa powder, sweetener, sugar substitute, vanilla and salt. Blend and scrape down sides of bowl until all ingredients are well combined and mousse is smooth and creamy. Add additional sugar substitute 1/4 teaspoon at a time if sweeter mousse is desired.

Note: All ingredients should be at room temperature to make blending smooth and easy.

Yogurt Parfait

Prep time: 5 minutes
Servings: 1

• 13        pieces Atkins Honey Almond Vanilla Crunch Bites
• 1/4       cup fresh blueberries
• 1/4       cup plain, unsweetened whole milk Greek yogurt
• 1          tablespoon almond butter
• 1          pinch cinnamon
• 1          pinch sugar substitute

1. Roughly chop crunch bites.
2. In small glass, layer blueberries, crunch bites and yogurt. Swirl almond butter on top and finish with sprinkle of cinnamon and sugar substitute.

Photos courtesy of Getty Images (Egg Roll Bowl with Shrimp, Parmesan Crisps and Avocado Chocolate Mousse)

Source: Atkins

(Family Features) Fall is perfect for making time for fun before the busy holiday season – go for a fall picnic, visit your local orchard or pumpkin patch, and take advantage of all the flavors fall has to offer. Try these delicious, comforting, no-hassle fall ideas that won’t carve a big chunk out of your budget:

• The great taste of seasonal produce can stand on its own, adding star power to simple recipes. Baked pears or apples are a sweet, festive treat. Slice them in half and fill with walnuts, drizzle with honey and sprinkle with cinnamon. Bake until the sugars caramelize and fruits soften.

• Take on-the-go snacks to the next level by coating almonds or garbanzo beans in your favorite seasonal spices and baking until crispy.

No matter the season, trim time grocery shopping by relying on a one-stop-shop like ALDI. Whether you’re looking for a new pumpkin spice treat or need quality ingredients for your famous chili, you can find it all at wallet-friendly prices.

Find more tips and recipes for a hassle-free fall at ALDI.us.

Pumpkin Pie Smoothie Bowl

Recipe Courtesy of Chef Audrey, ALDI Test Kitchen

• 1/2       cup Baker’s Corner 100% Pure Canned Pumpkin
• 1/2       cup Friendly Farms Plain Nonfat Greek Yogurt
• 1/2       frozen banana
• 1/2       cup Friendly Farms Unsweetened Original Almondmilk
• 2          teaspoons Specially Selected 100% Pure Maple Syrup
• 1          teaspoon Stonemill Pumpkin Pie Spice

Optional garnishes:

• SimplyNature Flax Seed
• Southern Grove Chia Seeds
• Baker’s Corner Semi-Sweet Mini Morsels
• Southern Grove Chopped Pecans, toasted
• Apple slices
• SimplyNature Organic Ground Cinnamon

1. Blend canned pumpkin, yogurt, banana, milk, syrup and pumpkin pie spice until smooth. Transfer to serving bowl. Top with desired garnishes.          

Mini Pumpkin Parfait with Cranberry Caramel

Recipe courtesy of Chef Kates, ALDI Test Kitchen

• 1          package Cafe Bistro Spekulatius Spiced Cookies
• 1/2       cup Countryside Creamery Unsalted Butter, divided
• 1/2       cup packed Baker's Corner Brown Sugar
• 1/4       cup water
• 1          cup Sweet Harvest Whole Berry Cranberry Sauce
• 8          ounces Happy Farms Pumpkin Spice Cream Cheese Spread, softened
• 1/4       cup Baker's Corner Powdered Sugar
• 1          cup Baker's Corner 100% Pure Canned Pumpkin
• 8          ounces Friendly Farms Whipped Topping, divided

1. Place cookies in food processor and pulse to form fine crumbs. 
2. In medium saucepan, melt 1/4 cup butter. Add cookie crumbs and stir over medium heat 5 minutes, or until toasted. Remove from heat.
3. To make caramel: Bring brown sugar and water to simmer. Cook about 10 minutes, or until color changes to dark amber. Do not stir, but watch closely. Stir in cranberry sauce and remaining butter. Return to simmer and continue stirring until well combined and thickened slightly, 3-4 minutes. Remove from heat and let cool to room temperature.
4. Press warm cookie crumbs in bottom of small serving glasses, such as clear shot glasses, espresso cups, small bowls or parfait glasses. Set aside.
5. In medium bowl, beat cream cheese and powdered sugar until light and fluffy. Add pumpkin and continue mixing to combine. Gently fold in 6 ounces whipped topping.
6. To complete assembly, top crumbs with layers of cranberry caramel and pumpkin cream. Repeat layers, including crumbs, 2-3 times depending on glass size. Top each parfait with dollop of remaining whipped topping. Serve immediately or refrigerate up to 8 hours.

Source: ALDI

(Family Features) Even if you’ve mastered the art of a smart workday lunch and can pick the most nutritious items on a restaurant menu like a pro, eating healthy at home is an unexpected downfall many people face.

When you find the chance to take a break from the busy pace of life and spend some time at home, it can be easy to slip into an all-indulgence mindset. Just remember that doesn’t have to mean going all-out on junk food.

Enjoy the comforts of home and keep your eating on track with these helpful tips.

When you’re spending time with family

It’s easy to catch a carefree spirit while you’re running the bases in an impromptu game of backyard baseball or being tempted by yet another imaginary dessert from the kiddie kitchen. When playtime winds down for dinner, there’s no reason for the fun to stop. Have kids get hands-on to help assemble a healthy meal everyone can enjoy. Skip the cutting, peeling and mess by using Dole Jarred Fruit to prepare salads, desserts and even main dishes that satisfy the whole family’s sweet tooth.

When you’re tackling chores

From seasonal landscaping to the myriad projects you’ve been putting off, the list of chores around the house may seem never-ending. Remember to stay hydrated, especially if you’re working outdoors, and be sure you make time to eat, even if it’s just a quick bite to keep you fueled. Air-popped crackers and hummus is a smart alternative to chips and dip, or get your pick-me-up from a handful of nuts and a serving of sweet, juicy fruit.

When you want to be a couch potato

When a new TV season begins this fall, keep your guilty pleasure in check with quick, healthy dishes to enjoy as you binge watch your favorite shows. Keep your kitchen stocked with ingredients such as high quality, ready-to-eat Dole Jarred Fruit so you can create quick and easy snacks with a serving of fruit in between episodes or during a commercial break.

Sweet Treats

Tickle your taste buds with these tricks that transform a kitchen staple like jarred fruit into a tasty treat:

• Brighten up bland yogurt or frozen waffles with a serving of jarred fruit, such as sliced peaches or mandarin oranges.
• Dip jarred pineapple chunks in melted chocolate and pop them in the freezer until hardened.
• Top a serving of jarred tropical fruit with coconut flakes for an island escape.

For more recipes you can enjoy at home, visit dolesunshine.com.

Pineapple Parfait

Total time: 10 minutes
Servings: 1

• 1 jar (23.5 ounces) Dole Pineapple Chunks
• 2 tablespoons Greek yogurt
• 2 vanilla wafers, crushed

1. Measure 1/2 cup drained fruit.
2. Spoon pineapple chunks into dessert glass. Spoon yogurt over pineapple. Sprinkle crushed wafers on top.

Tropical Rum Raisin Dessert

Total time: 30 minutes
Servings: 4

• 1 jar (23.5 ounces) Dole Tropical Fruit, drained, juice reserved
• 1/2 cup Dole Seedless Raisins
• 1/4 cup spiced or coconut rum
• 2 cups vanilla ice cream or frozen yogurt, divided
• 4 teaspoons toasted shredded coconut, divided

1. Place fruit in medium bowl and set aside. In small bowl, combine raisins, rum and 1/4 cup reserved juice. Allow raisins to soak at least 20 minutes until plump. Drain off liquid.
2. Combine fruit and rum raisins; spoon into serving bowls. Top each bowl with 1/2 cup scoop of ice cream and top each with 1 teaspoon toasted coconut.

Tip: 1/2 teaspoon rum extract and 1/2 cup reserved juice may be used instead of rum.

Asian Chicken Lettuce Wraps

Total time: 15 minutes
Servings: 1

• 1/2 cup refrigerated cooked chicken breast strips
• 2 Bibb or Boston lettuce leaves
• 1/2 cup Dole Mandarin Oranges, drained
• 2 teaspoons slivered almonds
• 1 tablespoon light Asian salad dressing

1. Divide chicken equally inside two lettuce leaves, making two wraps.
2. Add 1/4 cup of Dole Mandarin Oranges and 1 teaspoon slivered almonds into each wrap.
3. Serve lettuce wraps with light Asian salad dressing for dipping.

Orange Chipotle Avocado Toast

Total time: 10 minutes
Servings: 1

• 1 slice whole wheat bread
• 1/2 avocado, diced or smashed
• salt
• pepper
• 1/3 cup Dole Mandarin Oranges, drained
• 1/2 teaspoon chipotle peppers in adobo sauce, finely chopped
• 1/4 lime

1. Lightly toast whole-wheat bread and top with diced avocado. Season with salt and pepper, to taste.
2. In medium bowl, toss oranges with chipotle peppers.
3. Spoon oranges over avocado toast and finish with a squeeze of lime.

Tip: For spicier toast, include pepper seeds. For more mild heat, remove seeds. A sprinkle of chili pepper can also be used to add spice.

Source: Dole

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