(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) The first thought that comes to mind when picturing grilling in the summer sun might be a perfectly cooked steak or a juicy burger, but no backyard barbecue is complete without the all-important sides and beverages that complete the meal.
Whether you're pairing a main protein with separate side dishes or going all-in-one by combining tender chicken with veggies on skewers, the opportunities are endless for a crave-worthy cookout.
Find more summer grilling recipes at Culinary.net.
5 Steps for Sizzling Steak
A sizzling steak is a surefire sound of summer, and the flavors achieved from one that's perfectly grilled are hard to match.
Before you fire up your grill, consider these five basics for cooking a chef-worthy steak:
Prepare Your Cut
Taste preferences (and prices) may differ among sirloins, ribeyes, T-bones and more, but the way you prepare steaks likely won't change much from cut to cut. You'll want to trim the thickness down to 1/2-1 inch for proper cooking, and setting the meat out ahead of time allows it to warm to room temperature before hitting the grill.
Add Some Salt
Feel free to add any spices you prefer, but remember a good steak typically doesn't require fancy seasoning - a pinch of salt works just fine. Add your salt anywhere between 30 minutes to a few hours before grilling time to help retain moisture and improve flavor.
Aim for High Heat
A two-zone fire is usually the way to go - one side of the grill should be hot (using direct heat) with the other side not quite as warm (indirect heat). This allows you to create a sear over direct heat before finishing cooking through - without burning - over indirect heat.
Sear and Slide
Cooking your steak over direct heat 1-2 minutes on each side is normally about right for creating a proper sear. At this point, depending on the thickness of your steak, you'll want to check for doneness. If it's not quite to the temperature you're looking to achieve, simply slide it over to the indirect heat for a finishing touch. Keep in mind these general guidelines for doneness: 120-125 F is rare, 130-135 F is medium-rare, 140-145 F is medium, 150-155 F is medium-well and 160-175 F is well done.
Finally, as hungry as you may be at this point, resting steaks is an important last step before diving in. Giving your steaks 5-10 minutes (foil or no foil) allows flavors to redistribute and moisture to be retained in the meat.
Less Prep, More Summer with a Skewered Solution
Make summer grilling easy and delicious by cooking your side dish and main dish together so you can spend more time outdoors and less time meal planning. These Grilled Greek Kebabs pair cubed chicken thighs with little potatoes on skewers, making for a classic cookout combo.
With no washing or peeling required, Creamer potatoes from The Little Potato Company require little prep, which helps make this recipe a breeze, and they cook quickly on the grill. Just marinate your chicken and potatoes with this zesty dressing and prepare for a taste bud-tingling backyard barbecue.
Visit littlepotatoes.com/summertime for more summer grilling recipes.
Grilled Greek Kebabs
- 3/4 cup olive oil
- 2 lemons, zest and juice only
- 1 teaspoon dried oregano
- 2 teaspoons Dijon mustard
- 1 garlic clove, finely chopped
- 1 teaspoon sugar
- salt, to taste
- pepper, to taste
- 3 teaspoons mayonnaise
- 2 cups The Little Potato Company Dynamic Duo bagged Creamer Potatoes, cut in half
- 4-6 boneless, skinless chicken thighs, cut into 1-inch cubes
- 8 wooden skewers dipped in water
- pita bread (optional)
- 2 cups cherry tomatoes, halved
- 4 sliced Lebanese cucumbers
- 1/4 cup red onion, finely sliced
- 1 cup feta cheese
- 1 cup pitted kalamata olives
To make dressing/marinade: In measuring cup, mix olive oil, lemon juice, lemon zest, oregano, Dijon mustard, garlic and sugar. Season generously with salt and pepper, to taste. Pour 1/3 cup marinade into large bowl. Refrigerate remaining.
To prepare skewers: Add potatoes and chicken pieces to bowl with marinade. Mix well to coat and marinate 30 minutes, or as long as overnight in refrigerator.
Preheat grill to medium heat.
Skewer potatoes and chicken cubes alternately on wooden skewers. Grill 6-8 minutes on both sides. Grill pita bread, if desired.
Finish dressing by adding mayonnaise.
To make salad: In large serving dish, mix tomatoes, cucumber, onions, feta cheese and olives. Place kebabs on top and drizzle with dressing.
Serve with grilled pita bread, if desired.
Sipping on Sweetness
When it's summertime, many people crave something cold and fruity. Simply combine frozen strawberries with frozen pink lemonade concentrate to create a cool concoction perfect for a sizzling day. This fizzy summertime treat can delight your taste buds and keep you quenched while enjoying the sun's rays.
Find more summer drink recipes at Culinary.net.
Recipe adapted from Taste of Home
- 1 package (10 ounces) frozen sliced strawberries, sweetened and thawed
- 2 liters lemon-lime soda, chilled
- 1 can (12 ounces) frozen pink lemonade concentrate, thawed
- In blender, process strawberries until blended thoroughly.
- Pour strawberries into large pitcher; stir in soda and pink lemonade.
A Simple Stuffed Side
Whether you need a quick appetizer or something to snack on, these Stuffed Cherry Tomatoes make for an appealing bite.
Find more snack recipes at Culinary.net.
Stuffed Cherry Tomatoes
Recipe courtesy of Culinary.net
- 24-48 cherry tomatoes
- 1 package (8 ounces) cream cheese, softened
- 2 tablespoons mayonnaise
- 1 medium cucumber, peeled and diced
- 3 green onion stalks, diced
- 2 teaspoons minced dill
- fresh dill, for garnish
- Cut thin slice off top of each tomato. Scoop out pulp. Invert tomatoes on paper towel to drain.
In medium bowl, combine cream cheese and mayonnaise until smooth. Stir in cucumber, green onion and dill. Spoon mixture into tomatoes. Top with fresh dill.
- Refrigerate until ready to serve.
Photo courtesy of Getty Images (Steak)
Source: The Little Potato Company
(Family Features) The start of each school year brings new routines for families to adjust to, which can leave little to no time to think about dinner. With the right ingredients, however, it’s still possible to create a healthy, home-cooked meal in a matter of minutes, allowing you to spend less time in the kitchen and more time at the dinner table catching up on the day’s events.
Cookbook author, actress, designer and mom of two Haylie Duff knows a thing or two about juggling her family’s busy schedule on top of her own. When it comes to getting a fresh, fast meal on the table, she looks for easy meal helpers that help cut down on time, but not on flavor, that she can feel good about feeding to her family, like Smithfield Marinated Fresh Pork. It’s conveniently pre-seasoned, packed with protein and can be grilled, roasted, sauteed or slow-cooked – making it a versatile dinner solution for any night of the week.
For your next weeknight meal, try Haylie Duff’s recipes for Tomatillo, Pineapple and Bacon Pork Tacos or Pork Gyros with Fresh Tzatziki, which feature a few simple ingredients and can help you make dinner in a matter of minutes.
Find more time-saving tips and fresh, flavorful weeknight dinner ideas for the whole family at SmithfieldRealFlavorRealFast.com.
Tomatillo, Pineapple and Bacon Pork Tacos
Recipe courtesy of Haylie Duff
Prep time: 20 minutes
Cook time: 20 minutes
- 1 Smithfield Applewood Smoked Bacon Marinated Fresh Pork Loin Filet
- 2 tablespoons olive oil, divided
- 1 fresh pineapple, peeled and cut into 1-inch thick slices
- 1 teaspoon taco seasoning blend
- 12 white corn tortillas
- 1-2 radishes, chopped
- 1 jalapeno, seeds removed and thinly sliced
- 1 bunch fresh cilantro, chopped
- 1 cup (4 ounces) crumbled queso fresco
- 1 jar (16 ounces) tomatillo salsa (salsa verde)
- Cut pork loin filet into 1-inch cubes. Bacon will fall off, but make sure to keep it.
- In large skillet over medium-high heat, heat 1 tablespoon oil. Saute half the pork cubes and bacon bits 7-8 minutes until browned. Repeat with remaining oil, pork cubes and bacon.
- Heat grill to medium at about 400° F. Sprinkle pineapple slices with taco seasoning; grill until char marks appear, turning once. Cut into 1-inch pieces.
- Place tortillas on grill until warm. Top tortillas with pork loin filet cubes, pineapple, radishes, jalapeno, cilantro and queso fresco. Serve with tomatillo salsa.
Pork Gyros with Fresh Tzatziki
Recipe courtesy of Haylie Duff
Prep time: 15 minutes
Cook time: 16 minutes
- 1 Smithfield Slow Smoked Mesquite Marinated Fresh Pork Loin Filet
- 2 tablespoons olive oil, divided
- 8-12 Greek pita breads, warm
- shredded romaine lettuce or arugula
- chopped tomatoes
- crumbled feta cheese
- 1 cup tzatziki sauce
- Cut pork loin filet in half lengthwise and thinly slice. In large skillet over medium-high heat, heat 1 tablespoon oil. Stir-fry half the fresh pork loin filet 7-8 minutes until browned; set aside. Repeat with remaining oil and pork slices.
- Layer warm pitas with shredded lettuce, pork slices, tomatoes and feta. Top with tzatziki sauce.