(Family Features) For those seeking to be more health-conscious, the idea of eating nutritiously seems simple. However, understanding what’s truly “good for you” can sometimes be confusing.

In honor of National Nutrition Month and Healthy Fats Day, Avocados From Mexico is sharing how avocados – a delicious food and source of good fats and several vitamins – make everything better. Avocados From Mexico conducted a survey and found that while 76% of respondents believe fat is an essential component of a healthy diet, less than one-third are confident they know why it’s important to have “good fats” in their diets.

For starters, according to the survey, nearly half of Americans didn’t realize foods with good fats, like avocados, can help with weight management. However, monounsaturated and polyunsaturated fats found in avocados can lower the risk of becoming overweight, according to research published in “Nutrients.”

“Most people are aware of the Mediterranean Diet, but nearly half (40%) of survey respondents didn’t realize that this eating pattern does not limit fat coming from plantsources like avocados,” said nutrition expert and registered dietitianBarbara Ruhs. “These types of unsaturated good fats are also recommended by the American Heart Association for heart health. Eating avocados in place of foods containing saturated fat is an easy and delicious way to approach healthy eating.”

Virtually the only fresh fruit with good fats, avocados can help people meet both good fat and fruit and vegetable recommendations in the same bite with approximately 6 grams of good fats per serving (one-third of a medium avocado). They are nutrient-dense, making avocados a delicious food with super benefits. Avocados are also free of cholesterol and sodium and have nearly 20 vitamins and minerals.

Another finding from the survey is that while people believe fat is essential to a healthy diet, one-third of survey respondents believe saturated and trans fats are associated with health benefits, indicating confusion about the various types of fats. Many Americans need to balance their overall fat intake by reducing “bad” or saturated fat intake and increasing “good” or unsaturated (monounsaturated and polyunsaturated) fat intake. Replacing saturated fats with unsaturated fats can help reduce LDL, or bad cholesterol levels.

Dietary fat helps the body absorb vitamins A, D, E, and K. These vitamins are fat soluble, which means they can only be absorbed by the body with the help of fats. Per one-third of a medium avocado (50 grams), avocados contribute 6 grams of unsaturated fats, which are known to be essential for normal growth and development of the central nervous system and brain.

Make good fats a part of your next trip to the grocery store with this avocado-inspired Harvest Bowl Salad with Balsamic Vinaigrette certified by the American Heart Association’s Heart-Check Food Certification Program.

To find more nutritional facts and figures, along with recipes, visit AvocadosFromMexico.com.

Harvest Bowl Salad with Balsamic Vinaigrette

Servings: 8

Balsamic Vinaigrette:

• 1/2 Avocado From Mexico, diced
• 1 tablespoon avocado oil
• 2 tablespoons shallots, minced
• 1 tablespoon Dijon mustard
• 3 tablespoons white balsamic vinegar
• 1 tablespoon honey
• 3 tablespoons water

Salad:

• 2 Avocados From Mexico, diced
• 2 sweet potatoes, roasted and diced
• 2 cups quinoa, cooked
• 2 cups arugula
• 2 cups kale
• 1 cup Brussels sprouts petals, roasted
• 2 Honeycrisp apples, diced
• 2 tablespoons roasted pecans, unsalted
• 2 tablespoons roasted pepitas, unsalted
• 2 tablespoons dried cranberries

1. To make balsamic vinaigrette: In food processor, process avocado, avocado oil, shallots, Dijon mustard, balsamic vinegar, honey and water to smooth consistency. Set aside.
2. To make salad: In large bowl, combine avocados, sweet potatoes, quinoa, arugula, kale, Brussels sprouts petals, apples, pecans, pepitas and dried cranberries. Pour balsamic vinaigrette over salad mixture.
3. Toss salad to coat. Keep refrigerated until ready to serve.

Nutritional information per serving: 390 calories; 16 g total fat; 0 g saturated fat; 0 g cholesterol; 370 mg sodium; 55 g total carbohydrates; 11 g dietary fiber; 12 g sugar; 15 g protein.

(Family Features) As days get shorter and cooler weather sets in, the cravings for hearty, comforting meals often follow. Traditional fall fare, including roasted meats and veggies, can be enhanced with a delicious and compatible fall fruit: fresh grapes. Grapes work well with a variety of ingredients to make mealtimes more enjoyable.

In Smoked Paprika Lamb Chops with Fresh Grape Sauce, grapes provide a delightful sweet-tart accent to the savory meat. Juicy grapes also help balance the spicy kick of Hot Honey Roasted Broccoli with Grapes and Almonds. In addition to their delicious taste, fresh texture and vibrant color, grapes of all colors – red, green and black – are a heart-healthy food, too.

Find more flavorful fall recipe ideas at grapesfromcalifornia.com.

Smoked Paprika Lamb Chops with Fresh Grape Sauce

Servings: 4

• 1          teaspoon smoked paprika
• 1          teaspoon kosher salt, plus additional, to taste, divided
• 1/2       teaspoon freshly ground black pepper, plus additional, to taste, divided
• 4          boneless sirloin leg lamb chops (3/4-inch thick each, about 1 1/2 pounds total)
• 1          tablespoon olive oil
• 3/4       cup dry riesling wine
• 2          shallots, minced
• 1/2       cup reduced-sodium chicken broth
• 1          teaspoon chopped fresh thyme
• 1 1/2    cups seedless Grapes from California, rinsed
• 1          tablespoon unsalted butter

1. In small bowl, combine paprika, 1 teaspoon salt and 1/2 teaspoon pepper. Rub chops with paprika mixture and set aside.
2. In large cast-iron or other heavy skillet over medium-high heat, heat olive oil. Add chops and cook to desired doneness, about 4 minutes per side for medium-rare. Transfer to platter and keep warm. 
3. In same pan, add riesling, bring to boil and scrape up any browned bits from bottom of pan. Cook until wine is reduced to glaze, about 5 minutes. Add shallots, broth and thyme; cook until reduced by half, about 4 minutes. Stir in grapes and butter; swirl to melt butter. Season with additional salt and pepper, to taste, then pour sauce over chops and serve.

Nutritional information per serving: 359 calories; 31 g protein; 14 g carbohydrates; 17 g fat (42% calories from fat); 105 mg cholesterol; 565 mg sodium; .9 g fiber.

Hot Honey Roasted Broccoli with Grapes and Almonds

Prep time: 10 minutes
Cook time: 12 minutes
Servings: 6

• 1          tablespoon honey
• 1          teaspoon apple cider vinegar
• 1/4       teaspoon crushed red pepper flakes
• 1          pound fresh, trimmed broccoli spears
• 1          tablespoon extra-virgin olive oil
• 1/4       teaspoon fine sea salt
• 3/4       cup black Grapes from California
• 1/4       cup sliced natural almonds

1. Heat oven to 450 F with rack in center.
2. In cup, combine honey, vinegar and crushed red pepper flakes; microwave 10 seconds until mixture is warm enough to stir to blend; repeat if necessary. Set aside and keep warm.
3. In shallow, 9-by-13-inch baking dish or rimmed baking sheet, toss broccoli spears with oil then spread in single layer in center of pan. Roast 7-8 minutes until broccoli begins to brown on edges. Remove from oven. 
4. Drizzle hot honey over broccoli and sprinkle with salt. Scatter grapes and almonds on top of broccoli and roast 4-5 minutes until broccoli is crisp-tender, almonds are toasted and grapes are warmed through.
5. Transfer broccoli and grape mixture to platter or individual plates and serve warm or at room temperature.

Nutritional information per serving: 110 calories; 3 g protein; 18 g carbohydrates; 4.5 g fat (37% calories from fat); 7 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 125 mg sodium; 3 g fiber.

Source: California Table Grape Commission

(Family Features) Summertime, for many, represents an opportunity to enjoy freshly cooked meals while enjoying time outdoors. Taking your dishes from ordinary to extraordinary starts with chef-inspired recipes that call to mind the flavors of the season.

Whether you’re a steak enthusiast who enjoys nothing more than a tender cut or a summer burger connoisseur looking for a fresh twist on tradition, these recipes call for high-quality beef from Omaha Steaks. Created by Omaha Steaks Executive Chef David Rose, the New York Strips Oscar-Style complement the thick, juicy, marbled flavor of the steaks with sauteed asparagus, bearnaise sauce and jumbo lump crab meat. Or turn your attention to Fried Lobster Po Boy Burgers with pimento remoulade sauce for a tempting way to combine two summertime favorites – seafood and burgers.

Visit OmahaSteaks.com for more summer meal inspiration.

Fried Lobster Po Boy Burgers

Recipe courtesy of Omaha Steaks Executive Chef David Rose
Prep time: about 20 minutes
Cook time: about 20 minutes
Servings: 2

Pimento Remoulade:

• 1/2       cup mayonnaise
• 1 1/2    tablespoons minced pimentos
• 1          tablespoon Dijon mustard
• 1          tablespoon minced bread and butter pickles
• 1          pepperoncino (seeded and minced)
• 1/4       teaspoon smoked paprika
• 1/4       teaspoon garlic powder
• 1/4       teaspoon freshly ground black pepper
• 1          tablespoon freshly squeezed lemon juice
• 3          dashes hot sauce
• kosher salt, to taste

Fried Lobster Tails:

• Vegetable oil, for frying
• 1/2       cup all-purpose flour
• 1/2       teaspoon kosher salt, divided
• 1/2       teaspoon freshly ground black pepper, divided
• 1/4       teaspoon garlic powder
• 1/4       teaspoon smoked paprika
• 1          large egg
• 1          tablespoon water
• 2          dashes hot sauce
• 1/4       cup potato chips, finely blended in food processor
• 1/3       cup panko breadcrumbs
• 1          tablespoon minced flat leaf Italian parsley
• 2          Omaha Steaks lobster tails (5 ounces each)

Cheeseburgers:

• 1          pound Omaha Steaks premium ground beef
• salt, to taste
• freshly ground black pepper, to taste
• 2          tablespoons unsalted butter, at room temperature
• 2          brioche buns
• 2          slices yellow cheddar cheese
• 3          leaves romaine lettuce, shredded

1. To make pimento remoulade: In small bowl, mix mayonnaise, pimentos, mustard, pickles, pepperoncino, paprika, garlic powder, black pepper, lemon juice and hot sauce until well incorporated. Season with salt, to taste.
2. To make fried lobster tails: Preheat grill to 400 F and add oil to 10-inch cast-iron pan about 1/2-inch deep.
3. In medium bowl, whisk flour, 1/4 teaspoon salt, 1/4 teaspoon pepper, garlic powder and smoked paprika until well incorporated. Set aside.
4. In separate medium bowl, whisk egg, water and hot sauce. Set aside.
5. In third medium bowl, whisk potato chips, panko breadcrumbs and parsley until well incorporated. Set aside.
6. Cut lobster tails in half lengthwise, remove meat from shell and season with remaining kosher salt and black pepper.
7. Toss halved lobster tails in flour mixture first, egg mixture second then potato chip mixture third, coating thoroughly.
8. Fry lobster tails 3-4 minutes on each side until golden brown and cooked through. Close grill lid between flipping.
9. To make cheeseburgers: Preheat grill to 450 F using direct heat. Form ground beef into two 1/2 pound patties, each about 1/2-inch thick.
10. Using thumb, make dimple in center of each patty to help cook evenly.
11. Season both sides of burger with salt and pepper, to taste. Spread butter on each cut side of buns.
12. Grill burgers 4-5 minutes per side for medium doneness.
13. Add one slice cheddar cheese on each burger, close lid and grill about 30 seconds to melt cheese. Remove patties from grill to clean plate. Place buns cut sides down on grill grates and toast 20-30 seconds, or until well toasted, being careful to avoid burning.
14. To assemble: Place desired remoulade on buns. Place cheeseburgers on bottom buns. Top each with two fried lobster tail halves. Place handful shredded lettuce on lobster tails. Top with buns.
     

New York Strips Oscar-Style

Recipe courtesy of Omaha Steaks Executive Chef David Rose
Prep time: about 30 minutes
Cook time: about 3 1/2 hours
Servings: 4

Sauteed Asparagus:

• 1/2       pound jumbo asparagus (about 1 bunch), blanched in salted boiling water
• 3          tablespoons olive oil
• 2          garlic cloves, minced
• 2          tablespoons minced shallots
• salt, to taste
• freshly ground black pepper, to taste

Bearnaise Sauce:

• 1/4       cup white wine vinegar
• 2          tablespoons minced shallots
• 1          tablespoon chopped tarragon
• 3          egg yolks
• 2          tablespoons water, plus additional for boiling, divided
• 2          dashes hot sauce
• 12        tablespoons unsalted butter, melted
• salt, to taste
• freshly ground black pepper, to taste

Jumbo Lump Crab Meat:

• 1          pound jumbo lump crab meat
• 2          tablespoons kosher salt

New York Strip Steaks:

• 4          Omaha Steaks Private Reserve or Butcher’s Cut New York Strips (10 ounces each)
• salt, to taste
• freshly ground black pepper, to taste
• water
• 4          tablespoons grapeseed oil
• 4          tablespoons unsalted butter
• 3          garlic cloves
• 2          fresh thyme sprigs

1. To make asparagus: Cut asparagus stalks into 1/4-inch pieces. Heat large pan over medium-high heat and add olive oil.
2. Add garlic and shallots to pan; lightly saute about 20 seconds, or until fragrant.
3. Add asparagus to pan; saute about 2 minutes until lightly browned. Add salt and pepper, to taste.
4. To make bearnaise sauce: In small saucepan, bring vinegar, shallots and tarragon to boil then reduce to simmer 3-4 minutes until reduced by about half. Cool to room temperature.
5. Bring medium pot half full of water to slow boil.
6. In small bowl, whisk egg yolks, vinegar reduction, water and hot sauce until well incorporated.
7. Place bowl over pot of boiling water and continue whisking ingredients until it starts to emulsify and becomes sauce-like. Alternate whisking on and off heat every 30 seconds to prevent eggs from scrambling.
8. Gradually add melted butter, continuously whisking until sauce becomes rich with ribbony consistency and sets up. Season with salt and pepper, to taste. If too thick, add 1 tablespoon water at a time and whisk to desired consistency.
9. To make crab meat: In medium bowl, lightly toss crab meat with salt until well coated.
10. To make steaks: Pat steaks dry with paper towels and season heavily with salt and pepper, to taste. Bring steaks to room temperature.
11. Place sous vide immersion circulator in pot of water and set to 5 F below target doneness.
12. Place seasoned steaks in sous vide bag or zip-top bag and cook 2 hours.
13. Remove bag and remove steaks from bag. Pat steaks dry with paper towels.
14. Warm large cast-iron pan over high heat and add oil. Add steaks, butter, garlic cloves and thyme leaves. After about 1 minute, steaks should start to brown.
15. Flip steaks and baste with butter until caramelized. Remove steaks from pan and rest 7-8 minutes.
16. To assemble: Place asparagus on bottom of plate. Top with steaks (whole or sliced), crab meat and bearnaise sauce.

Source: Omaha Steaks

(Culinary.net) Many families crave savory and delicious weeknight meals. After a long day of work and school, it’s time to gather around the table to share a mouthwatering meal and memories together.

For something truly wholesome, try this Beef Tenderloin with Roasted Cauliflower and Spinach Salad. It’s a full meal the whole family can enjoy, and you’ll be surprised at how easy it makes it to feed all the smiling faces.

This meal has layers of flavor and sneaks in a few vegetables like spinach and cauliflower, but even picky eaters can’t resist trying it.

Start with a beef tenderloin and drizzle it generously with olive oil. Add 2 tablespoons of pepper. Flip and repeat on the other side. Bake for 12 minutes at 475 F.

Next, add one head of cauliflower to a mixing bowl with five shallots cut into quarters. Add 2 tablespoons of olive oil; mix well with salt and pepper, to taste. Add this to the baking sheet with the beef tenderloin and bake 18-25 minutes.

While that’s cooking, add 3 tablespoons of olive oil to a mixing bowl with lemon juice, Dijon mustard, salt, pepper and baby spinach.

To plate, add baby spinach salad first then the cauliflower and shallot mixture and, finally, that juicy, perfectly cooked beef tenderloin. Garnish with cranberries for a splash of color.

This meal is satisfying and only requires some mixing bowls and a large sheet pan to make cleanup a breeze so you can focus on what really matters most: time with your loved ones.

Find more recipes and savory main dishes at Culinary.net.

Beef Tenderloin with Roasted Cauliflower and Spinach Salad

Servings: 4-6

• 1          beef tenderloin (4 pounds), wrapped with butcher’s twine
• 9          tablespoons olive oil, divided
• 4          teaspoons pepper, divided
• 1          head cauliflower
• 5          shallots, quartered
• 2          teaspoons salt, divided
• 3          tablespoons lemon juice
• 2          teaspoons Dijon mustard
• 1          package (5 1/2 ounces) baby spinach
• dried cranberries, for garnish

1. Heat oven to 475 F. Place beef on baking sheet. Rub 4 tablespoons olive oil and 2 teaspoons pepper over beef into beef. Bake 12 minutes.
2. In large bowl, toss cauliflower, shallots, 1 teaspoon salt and 1 teaspoon pepper to combine. Scatter vegetables around beef and bake 18-25 minutes, or until desired doneness is reached. Allow meat to rest 15 minutes covered in aluminum foil.
3. In medium bowl, whisk 3 tablespoons olive oil, lemon juice, mustard and remaining salt and pepper until combined. Add spinach; stir until combined.
4. Serve by layering spinach topped with cauliflower and shallots then sliced tenderloin. Garnish with dried cranberries.