(Family Features) Few things go together quite like fresh spring air, warm sunshine and a menu made up of delicious brunch bites. Whether you’re hosting a crowd or simply gathering your loved ones around the family table for quality time together, a menu of morning favorites can appease appetites of all kinds.

From sweet to savory and back again, you can turn your mid-morning meal into a full-blown feast with a menu made up of pleasing dishes such as this French Toast Casserole, which can serve as a make-ahead twist on the breakfast classic; customizable Breakfast Burritos that pack a protein punch; and a bite-sized treat like Double Chocolate Chip Mini Muffins for a sweet finishing touch to any brunch occasion.

Find more recipes to inspire your next brunch menu at Culinary.net.

Warm Up with a Fresh Casserole

An exciting twist on a breakfast classic, it’s hard to beat this French Toast Casserole when putting together your brunch spread. Crisp on top while soft and moist in the middle, it comes fresh out of the oven with the aroma of maple syrup and pecans that will have the whole house eager for a bite. It’s easy enough to make fresh in the morning but can also be prepared the night before so all you have to do is add the topping and pop it in the oven.

French Toast Casserole

• 1 loaf French bread (about 1 1/2 pounds), cut into 1-inch cubes
• 5 large eggs
• 1 1/2 cups unsweetened milk
• 2 tablespoons brown sugar
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon sea salt
• maple syrup, for serving

Topping:

• 2 tablespoons unsalted butter or coconut oil, melted
• 2 tablespoons brown sugar
• 1/2 cup chopped pecans
• 1 cup frozen strawberries
• 1 cup frozen blueberries
• confectioners' sugar, for dusting

1. Grease 9-by-13-inch baking dish. Place bread cubes in baking dish. In large bowl, whisk eggs, milk, brown sugar, vanilla, cinnamon, nutmeg and salt. Pour mixture evenly over bread cubes.
2. If making casserole ahead, cover baking dish and refrigerate overnight. If baking immediately, let stand 30 minutes at room temperature to allow bread to soak up egg mixture.
3. Preheat oven to 350 F.
4. To make topping: Drizzle casserole with melted butter and sprinkle with brown sugar and pecans. Top with strawberries and blueberries.
5. Cover and bake 35 minutes then uncover and bake 10-20 minutes, or until topping is browned and egg mixture has mostly set.
6. Remove from oven, cover loosely with foil and let stand 10 minutes. Dust with confectioners' sugar. Serve with maple syrup.

Brunch with a Powerful Punch

When you’re craving something hearty and rich, switch up your brunch habits with wholesome and filling Breakfast Burritos. With protein to keep you full, veggies for a touch of added nutrition and hot sauce to pack a powerful punch of flavor in every bite, this hearty recipe will keep you full and bursting with energy until your next meal. Plus, they’re easy to make in a matter of minutes and totally customizable to accommodate every palate.

Breakfast Burritos

Servings: 4

• 2 teaspoons canola oil
• 1 small red onion, diced
• 1 red bell pepper, seeded and diced
• 1 can black beans, drained and rinsed
• 1/4 teaspoon red pepper flakes
• salt, to taste
• pepper, to taste
• 4 eggs
• 4 egg whites
• 1/2 cup shredded pepper jack cheese
• nonstick cooking spray
• 4 flour tortillas
• 1/4 cup sour cream
• 1/4 cup salsa
• 1 large tomato, seeded and diced
• 1 avocado, sliced
• hot sauce (optional)

1. In large skillet, heat canola oil over medium heat. Add red onion and red bell pepper; cook 8 minutes. Add black beans and red pepper flakes; cook 3 minutes. Season with salt and pepper, to taste. Transfer to dish.
2. In medium bowl, whisk eggs and egg whites. Stir in cheese until combined. Heat large skillet over low heat, add egg mixture and scramble 3 minutes, or until cooked through.
3. Spread sour cream over tortilla. Spread salsa over sour cream. Spoon 1/4 bean mixture over salsa. Spoon 1/4 scrambled eggs over bean mixture. Top with diced tomatoes and avocado. Drizzle with hot sauce, if desired. Roll-up burrito. Repeat three times with remaining ingredients and serve.

Bite-Sized Chocolate Delights

Flavorful French toast, filling breakfast burritos and favorite fruits make a feast to look forward to, but no brunch spread is complete without a chocolatey bite to cap off the meal. In fact, make it a double.

These Double Chocolate Chip Mini Muffins offer a combination of two kinds of rich chocolate complemented by the caramel notes of C&H Light Brown Sugar for an irresistible dessert in bite-sized form. Tiny, tasty treats are a perfect way to send guests off with one sweet final bite.

Visit chsugar.com to find more delectable dessert recipes.

Double Chocolate Chip Mini Muffins

Muffin Batter:

• 2          cups all-purpose flour
• 1/2       cup unsweetened cocoa powder
• 1          teaspoon baking soda
• 1/2       teaspoon salt
• 1          package (10 ounces) mini semi-sweet chocolate chips
• 2          large eggs
• 1/2       cup C&H Light Brown Sugar, packed
• 1/2       cup C&H Granulated Sugar
• 3/4       cup sour cream
• 1/2       cup vegetable oil
• 1/2       cup whole milk
• 1/2       teaspoon instant espresso (optional)
• 2          teaspoons vanilla extract
• 2          tablespoons flaked sea salt (optional)

1. Preheat oven to 350 F. Line mini muffin pan with mini cupcake liners.
2. In large mixing bowl, use whisk to combine flour, cocoa powder, baking soda and salt. Add chocolate chips and stir to ensure chocolate chips are coated in flour mixture.
3. In separate large mixing bowl, use wire whisk to whisk eggs and sugars until ingredients are combined and sugars are dissolved. Add sour cream, oil and milk. Whisk again to combine. If using espresso powder, add to vanilla then add to wet ingredients. Whisk vanilla espresso mixture into other liquid ingredients.
4. Pour liquid ingredients on top of dry ingredients. Using rubber spatula, mix until just combined, being careful to not overmix. Batter should be thick and shiny.
5. Using tablespoon or two spoons, spoon muffin batter into liners. Batter should be filled almost to top of each liner. Top each muffin with flaked sea salt before baking, if desired.
6. Bake muffins on center rack 6 minutes. Rotate pan and bake 6 minutes, or until toothpick inserted in muffin comes out clean. Once muffins finish baking, place muffin pan on cooling rack to cool completely.

(Family Features) The foundation of healthy eating may include nutritious breakfasts, lunches and dinners, but just as important are the snacks in-between meals. Regardless of when or where you snack, encourage better-for-you eating habits with nutritious nibbles to power through your day.

According to an online survey conducted among 1,000 Americans ages 18 and older across the U.S. by Wakefield Research on behalf of the American Pecan Promotion Board, Americans love snacks, and reach for them an average of three times a day.

However, where and when those snacks are eaten can vary from on the move to on the couch, from sunrise to after bedtime. Nearly a third (30%) of respondents are munching on snacks while in bed, calling it their favorite snacking spot. However, only 35% of their snack choices are considered healthy.

Fueling busy days can be easy with an option like pecans. According to the survey, 66% of snackers enjoy pecans on their own with 58% eating them as part of a trail mix. If you’re among the 50% who reach for a snack in the late afternoon, you can turn to nutritious, satisfying solutions to indulge afternoon cravings without the guilt. With pleasing crunch, comforting creaminess and a satisfying chew, pecans are the “no sacrifice” nut that can punch up your routine with both delicious taste and plant-based nutrition.

Just a handful of pecans – about 19 halves – provides a good source of fiber, thiamin and zinc and an excellent source of copper and manganese, a mineral that’s essential for metabolism and bone health. They also provide a mix of protein and good fats – 18 grams of unsaturated fat, including oleic acid, and only 2 grams of unsaturated fat – to help keep you full and energized throughout the day.

As an added bonus, their versatility and easy-to-pair profile makes them a perfect ingredient in recipes you can prepare in a cinch. For bite-sized treats that are packed with flavor and perfect for snack time, these Pecan Chickpea Cookie Dough Bites swap out flour and sugar in favor of blended pecans, chickpeas, vanilla extract, cinnamon and sea salt with dark chocolate chips folded in for a sweet finishing touch.

Or you can simply toss warm pecans with olive oil and sea salt in this Roasted Pecans recipe for a grab-and-go snack that can be prepared in advance without worrying about spoiling. Another benefit of pecans: They can be stored in the refrigerator for up to 9 months or frozen up to 2 years, giving them a longer shelf life than many pantry favorites. Plus, they can be thawed and refrozen without losing flavor or texture.

To find more surprisingly delicious nutritional facts or recipe inspiration, visit EatPecans.com.

Pecan Chickpea Cookie Dough Bites

Recipe courtesy of Dawn Jackson Blatner, RDN, on behalf of the American Pecan Promotion Board
Prep time: 10 minutes
Servings: 24

• 1 cup raw pecan pieces
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 tablespoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/2 teaspoon sea salt
• 1/2 cup dark chocolate chips

1. In blender or food processor, blend pecan pieces, chickpeas, vanilla extract, cinnamon and sea salt 3-5 minutes, scraping down sides occasionally, until smooth and creamy.
2. Fold in dark chocolate chips.
3. Form into 24 cookie dough balls. Eat as-is; no baking required.

Note: Store leftovers in airtight container in refrigerator 5 days or freeze up to 3 months.

Roasted Pecans

Recipe courtesy of the American Pecan Promotion Board
Prep time: 40 minutes
Cook time: 35 minutes
Servings: 8

• 2 1/4 cups raw pecan halves
• 2 teaspoons olive oil or pecan oil
• 1 teaspoon flaky sea salt

1. Preheat oven to 300 F.
2. Place pecans on baking sheet and bake 15 minutes.
3. In heat-proof bowl, toss warm pecans with olive oil and sea salt, crushing larger salt grains with fingers while sprinkling.
4. Return pecans to baking sheet in single layer and bake 20 minutes, or until slightly browned and dry. Remove from oven and cool on baking sheet.

Note: Store pecans in airtight container in refrigerator up to 9 months or freeze up to 2 years. Pecans can be thawed and frozen repeatedly without loss of flavor or texture.

Source: American Pecan Promotion Board

(Family Features) A smooth, fruity smoothie provides a delicious way to start your morning strong, add much-needed afternoon energy or cap off a successful day as a better-for-you dessert. The next time you crave a tasty treat, turn to this Tropical Boba Smoothie for a little sip of paradise.

Thicker than traditional boba tea, this tropical-inspired solution features a creamy blend of pineapple, mango, strawberries and coconut served over shiny black boba pearls. With a splash of milk and dollop of plain Greek yogurt, it also boasts the benefits of dairy that are fundamental to good nutrition.

In fact, a balanced diet includes a variety of foods – like dairy – to get essential nutrients and is important to maintain healthy gut and immune function and optimize overall wellness.

Visit MilkMeansMore.org to find more nutritious recipe ideas.

Watch video to see how to make this recipe!

Tropical Boba Smoothie

Recipe by Marcia Stanley, MS, RDN, culinary dietitian, on behalf of Milk Means More
Total time: 10 minutes
Servings: 1

• 1          pack (2.12 ounces) instant brown sugar boba
• 1 1/2    cups frozen mixed pineapple, mango and strawberries
• 1/2       cup milk (whole or 2%)
• 1/4       cup plain Greek yogurt (5%, 2% or fat free)
• 1          tablespoon honey
• 1/4       teaspoon coconut extract or vanilla

1. Prepare boba according to package directions.
2. In blender, combine fruit, milk, yogurt, honey and coconut extract. Cover and blend until nearly smooth.
3. Place boba in 14-16-ounce glass. Pour fruit mixture over top. Serve.

Source: United Diary of Michigan

(Family Features) If your goals for 2024 include a healthier lifestyle and added nutrition, your mission is likely to start with a refreshed menu. Add a few newfound favorites to this year’s rotation like wraps, salads and smoothies to power each day and propel yourself toward wellness success.

These easy-to-make, better-for-you recipes offer simple solutions to keep your goals on track without taking flavor off the table. Begin busy days with an energy boost from a Strawberry Oatmeal Smoothie then tackle lunchtime cravings or make family dinner a cinch with BLT Wraps with Avocado Spread. For a hearty salad to pair with favorite meals or enjoy all on its own, this Roasted Cauliflower and Potato Spinach Salad is an ideal way to make 2024 your best year yet.

Visit Culinary.net to discover more nutritious solutions in the new year.

Wrap Your Way to a Nutritious Year

Planning and executing a more nutritious menu can often be thwarted by lunchtime cravings or busy weeknights that leave little time to cook at home. Rather than giving in to those takeout temptations, turn to easy recipes you can create yourself with just a few simple, on-hand ingredients.

Grab tortillas out of the pantry and a few favorites from the refrigerator to make these BLT Wraps with Avocado Spread, which are perfect for meal-prepping weekday lunches or whipping up at a moment’s notice for a family dinner. Bacon, a nearly unanimous favorite, teams up with a homemade avocado spread, lettuce and tomatoes for fresh taste without the hassle.

For a satisfying meal without leaving behind health goals, serve with a hearty salad or Spanish rice and banana peppers on the side.

BLT Wraps with Avocado Spread

Servings: 4

• 8 slices bacon
• 1 avocado, peeled and pitted
• 1/4 cup sour cream
• 1 lime, juice only
• 1/2 teaspoon hot sauce
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 4 flour tortillas
• 4 large red leaf lettuce leaves
• 2 large tomatoes, cut into 1/4-inch slices
• Spanish rice (optional)
• banana peppers (optional)

1. In large skillet, cook bacon until crispy. Drain on plate lined with paper towels. Set aside.
2. In medium bowl, mash avocado, sour cream, lime juice, hot sauce, Worcestershire sauce and salt with fork until combined and smooth.
3. Spread thin layer of avocado mixture over tortillas. Layer with lettuce leaves, tomatoes and bacon. Fold sides up and roll.
4. Serve with Spanish rice and banana peppers, if desired.

Fresh Flavors for the New Year

If you’re among those looking to set goals and wellness intentions for the new year, it’s important to equip yourself with the right tools, whether information or inspiration, to help support you on your journey toward a healthier lifestyle. That can start with something as easy as elevating your menu and the ingredients you keep on-hand.

For example, Fresh Express offers more than 100 varieties of fresh, healthy and convenient ready-to-eat salads, including the French Blue Cheese Salad Kit, which combines a nutrient-dense salad mix of fresh baby spinach, spring mix, red cabbage and carrots, and is enhanced with aromatic blue cheese, crunchy garlic brioche croutons and a savory French blue cheese dressing. Available in the refrigerated produce department, the kit can be paired with better-for-you ingredients like roasted cauliflower and seasoned potatoes to make this Roasted Cauliflower and Potato Spinach Salad in less than an hour.

Visit freshexpress.com to discover more recipes and find a store near you.

Roasted Cauliflower and Potato Spinach Salad

Prep time: 15 minutes
Cook time: 40 minutes
Servings: 4

• 1 small head cauliflower, cut into florets
• 3 tablespoons olive oil, divided
• 2 teaspoons Italian seasoning, divided
• 1/2 teaspoon salt, divided
• 1 pound fingerling potatoes, quartered
• 1 package (8 ounces) Fresh Express French Blue Cheese Salad Kit

1. Heat oven to 425 F.
2. In large bowl, toss cauliflower florets with 2 tablespoons olive oil. Sprinkle with 1 teaspoon Italian seasoning and 1/4 teaspoon salt; mix well. Arrange in single layer on sheet pan.
3. Bake cauliflower 30-40 minutes, tossing once halfway through, until tender and lightly charred. Cool.
4. In bowl, toss potatoes with remaining olive oil. Sprinkle with remaining Italian seasoning and salt; mix well. Arrange in single layer on sheet pan.
5. Bake potatoes 20 minutes until tender and lightly browned. Cool.
6. Place greens from salad kit in large bowl; add roasted vegetables. Drizzle with dressing from salad kit; mix well. Top with croutons and blue cheese from salad kit.

Start Each Day Strong

Giving your mornings a delicious boost doesn't have to be a chore. In fact, it can be just as easy as it is delicious with a fresh, fruity smoothie ready in a matter of minutes.

Just six blended ingredients are all you need to make this Strawberry Oatmeal Smoothie, a creamy solution that makes for a nutritious, refreshing and filling breakfast before heading out the door.

Strawberry Oatmeal Smoothie

• 1/2 cup rolled oats
• 1 banana
• 14 frozen strawberries
• 1 cup soy milk
• 1 1/2 teaspoons sugar
• 1/2 teaspoon vanilla extract

1. In blender, grind oats. Add banana, strawberries, soy milk, sugar and vanilla extract then blend until smooth. Pour into glass or to-go container and serve.

Source: Fresh Express

(Culinary.net) On a cool, crisp morning, it’s hard to beat an exciting twist on a breakfast classic.

This French Toast Casserole is crisp on top while soft and moist in the middle, coming fresh out of the oven with the aroma of maple syrup and pecans that will have the whole house eager for a bite. It’s easy enough to make fresh in the morning- but can also be prepared the night before so all you have to do is add the topping and pop it in the oven.

Find more fresh breakfast recipes to start your day at Culinary.net.

Watch video to see how to make this recipe!

French Toast Casserole

• 1          loaf French bread (about 1 1/2 pounds), cut into 1-inch cubes
• 5          large eggs
• 1 1/2    cups unsweetened milk
• 2          tablespoons brown sugar
• 2          teaspoons vanilla extract
• 1          teaspoon cinnamon
• 1/4       teaspoon nutmeg
• 1/4       teaspoon sea salt
• maple syrup, for serving

Topping:

• 2          tablespoons unsalted butter or coconut oil, melted
• 2          tablespoons brown sugar
• 1/2       cup chopped pecans
• 1          cup frozen strawberries
• 1          cup frozen blueberries
• confectioners’ sugar, for dusting

1. Grease 9-by-13-inch baking dish. Place bread cubes in baking dish. In large bowl, whisk eggs, milk, brown sugar, vanilla, cinnamon, nutmeg and salt. Pour mixture evenly over bread cubes.
2. If making casserole ahead, cover baking dish and refrigerate overnight. If baking immediately, let stand 30 minutes at room temperature to allow bread to soak up egg mixture.
3. Preheat oven to 350 F.
4. To make topping: Drizzle casserole with melted butter and sprinkle with brown sugar and pecans. Top with strawberries and blueberries.
5. Cover and bake 35 minutes then uncover and bake 10-20 minutes, or until topping is browned and egg mixture has mostly set.
6. Remove from oven, cover loosely with foil and let stand 10 minutes. Dust with confectioners’ sugar. Serve with maple syrup.

Source: Culinary.Net

(Family Features) Once the table is cleared and gifts are put away, it’s often time for one of the favorite moments of holiday gatherings. The taste (and smell) of those divine desserts you may only make once a year is enough to keep guests hungry even after the main course.

Put a new staple on holiday menus for years to come with this Cran-Raspberry Quinoa Pudding Trifle that combines fresh raspberries, vibrant cranberry sauce, orange juice and orange zest for a unique dessert. Ready in 30 minutes, it can be an easy way to impress everyone at the table with a creamy pudding base inspired by favorite winter flavors.

As a tasty treat that’s ideal for just about any occasion, this take on rice pudding is made using Success Boil-in-Bag Tri-Color Quinoa, which offers a heat-safe, BPA-free and FDA-approved bag and is easily prepared in just 10 minutes. Its light, nutty flavor and versatility creates a pudding that’s perfect for a wide range of pairings, from satisfying chocoholics or pumpkin-spice fanatics to whipping up a sweet, simple dessert.

For a comforting dish full of familiar cold-weather flavors, serve Pumpkin Pecan Rice Pudding Bars. Pumpkin-spice fanatics can enjoy their favorite ingredient mixed into a rice pudding base sweetened with coconut milk, brown sugar, vanilla extract, whipping cream and maple syrup.

This holiday-inspired dessert relies on the fluffiness of Success Boil-in-Bag White Rice as a high-quality, precooked solution. The boil-in-bag rice is quick and easy with no measuring and no mess, and it’s ready in 10 minutes to make seasonal recipes a cinch.

Find more sweet holiday recipe inspiration at SuccessRice.com.

Cran-Raspberry Quinoa Pudding Truffle

Prep time: 25 minutes
Cook time: 5 minutes
Servings: 6

Quinoa Pudding:

• 2 bags Success Tri-Color Quinoa
• 4 cups almond milk
• 3 tablespoons honey
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon

Creamy Yogurt Layer:

• 2 cups plain Greek yogurt
• 3 tablespoons honey
• 1 teaspoon vanilla extract
• 1/2 cup heavy cream

Cran-Raspberry Layer:

• 1/2 cup cranberry sauce
• 1/4 cup orange juice
• 1 teaspoon orange zest
• 2 cups fresh raspberries

• 1/2 cup sliced almonds, toasted
• 2 cups gluten-free vanilla cookies, chopped
• 1/2 cup fresh raspberries

1. To make quinoa pudding: Prepare quinoa according to package directions, substituting almond milk for water. Drain, reserving almond milk.
2. Remove quinoa from bags and stir into almond milk in saucepan over medium heat. Stir in honey, vanilla and cinnamon. Bring to simmer. Cook, stirring constantly, 5-8 minutes, or until thickened slightly. Refrigerate 45-60 minutes, or until well chilled.
3. To make creamy yogurt layer: In large bowl, stir yogurt, honey and vanilla. In separate bowl, beat cream until stiff peaks form. Stir whipped cream into yogurt mixture until blended. Refrigerate until ready to use.
4. To make cran-raspberry layer: In medium bowl, stir cranberry sauce, orange juice and orange zest. Gently fold in raspberries.
5. To assemble: In 10-cup trifle dish, layer 1/3 quinoa mixture, 2 tablespoons almonds, 1/3 cran-raspberry mixture, 1/3 vanilla cookies and 1/3 yogurt mixture. Repeat layers twice. Garnish with remaining raspberries and almonds.

Pumpkin Pecan Rice Pudding Bars

Prep time: 10 minutes
Cook time: 40 minutes
Servings: 4-6

• 1 bag Success White Rice
• 1 cup pecans
• 4 cups coconut milk
• 1 can (15 ounces) pumpkin puree
• 3/4 cup brown sugar
• 2 teaspoons pumpkin pie spice
• 1/2 teaspoon salt
• 3 eggs
• 1/2 teaspoon vanilla extract
• 1 cup heavy whipping cream
• 2 tablespoons maple syrup

1. Prepare rice according to package directions. Preheat oven to 350 F. Spread pecans on baking sheet and toast 8-10 minutes. Cool then chop.
2. In large saucepan over medium-high heat, combine milk, pumpkin, brown sugar, pumpkin pie spice and salt. Bring to boil, stirring constantly. Slowly add about 1/2 cup hot liquid to eggs and beat well. Stir egg mixture back into saucepan and cook over medium-high heat 2 minutes. Remove from heat and stir in cooked rice, vanilla and pecans.
3. Pour mixture into greased 13-by-9-inch baking dish. Bake, uncovered, 30 minutes, or until knife inserted near center comes out clean.
4. Whip heavy cream to soft peaks then add maple syrup and continue beating until peaks form. Serve with warm pudding.

Tip: For sweeter pudding, increase brown sugar to 1 1/2 cups.

Source:

Success Rice

(Family Features) Back-to-school season means many families are busier than ever, leaving less time to plan weeknight meals. While a new school year brings plenty of exciting moments, it also adds up to early mornings, long days and late evenings, making it tough to keep nutrition top-of-mind.

With new routines and jam-packed calendars, quick and easy recipes can be the solutions you need. Swapping out complicated dishes for simple dinners and make-ahead snacks allows you to make your loved ones’ health a priority while also managing hectic schedules.

To help make those simple yet tasty menu additions a reality, look to a flavor favorite and nutrition powerhouse like pecans. They’re the ideal nut to keep on hand to incorporate into favorite meals and after-school snacks.

Taste is just the beginning when it comes to pecans. Their nutritious punch provides a unique mix of health-promoting nutrients. Plus, they’re a versatile ingredient that can shine in a wide range of flavor profiles from sweet or spicy to salty, smoky and savory.

These benefits make them a delicious, nutrient-dense option to power up school days. Consider them as a better-for-you addition to breakfast in banana bread recipes and energizing snacks like these Superfood Pecan Energy Bars. They’re simple and nutritious, making them an ideal after-school snack and on-the-go solution between activities.

When the whole family comes home after a long day of school, work, games and social commitments, pecans can add a delightful crunch to air-fried favorites like chicken tenders or childhood classics like Mac and Cheese with Pecan Breadcrumbs.

For more back-to-school recipe inspiration, visit EatPecans.com.

Mac and Cheese with Pecan Breadcrumbs

Cook time: 50 minutes
Servings: 6

• 8 ounces cavatappi pasta
• 1 teaspoon salt, plus additional for salting pasta water, to taste
• 1 tablespoon butter
• 1 block (8 ounces) cheddar cheese
• 1/2 cup raw pecan pieces
• 15 ounces part-skim ricotta cheese
• 4 tablespoons sour cream
• 1/4 teaspoon ground pepper
• 1 large egg, lightly beaten

1. Preheat oven to 375 F.
2. Cook cavatappi in salted boiling water. Drain, reserving 1/2 cup pasta cooking water. Return pasta to pot and stir in butter.
3. Using box grater, shred cheddar cheese.
4. Using food processor, combine 1/4 cup shredded cheddar cheese with pecans. Process to coarse breadcrumb consistency.
5. Add remaining cheddar cheese, ricotta, sour cream, 1 teaspoon salt and pepper to warm pasta. Stir until thoroughly combined. Add egg; stir. Add 2-4 tablespoons reserved pasta water to loosen mixture; stir until smooth.
6. Pour into buttered 9-inch square or round casserole dish and top evenly with pecan topping.
7. Bake 30 minutes.

Substitutions: Use pre-shredded cheese in place of cheddar cheese block. Use pasta of choice in place of cavatappi.

Superfood Pecan Energy Bars

Cook time: 40 minutes
Servings: 14

• 15 Medjool dates (9 ounces)
• 1 cup pecan pieces
• 1/2 cup gluten-free oats
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon kosher salt

1. Preheat oven to 200 F.
2. In food processor, process or pulse dates until chopped and rough texture forms. Add pecan pieces, oats, chia seeds, vanilla extract, cinnamon and kosher salt; process about 1 minute until crumbly dough forms.
3. Line baking sheet or jelly roll pan with parchment paper. Dump dough into center of parchment paper and use rolling pin to roll into 6-by-10 1/2-inch rectangle. Cut dough into 14 bars about 1 1/2-by-3 inches or into desired shapes.
4. Bake bars 30 minutes. Cool bars to room temperature then refrigerate in sealed container between sheets of wax paper.
5. To package for on-the-go snacking, cut 4-by-6-inch rectangles of wax paper, wrap around bars and secure with tape.

Source: American Pecan Promotion Board

(Family Features) Social media frequently touts weight loss trends and solutions. However, there’s another aspect to healthy eating that’s underappreciated but critical for overall wellness – gut health.

The body contains approximately 40 trillion bacteria, most of which are found in your gut, according to “Molecular Science.” The right balance of these bacteria is the key to good gut health.

Keeping your digestive system on track plays an important role in overall well-being, including immune health and mental health, according to “Clinical Practice.” When there is a gut bacteria imbalance, many people experience discomfort or digestive issues.

To help improve and maintain gut health – and your overall wellness – consider these tips from Mia Syn, MS, RDN, and Chobani:
 

1. Get a dose of probiotics. Probiotics are live microorganisms that provide health benefits when consumed. They aid digestion and help maintain a healthy balance between good and bad bacteria.
    
2. Focus on fiber. Fiber helps keep digestion running smoothly. One type of fiber, prebiotics, may be especially beneficial because they help nourish and support the growth of good gut bacteria to create a balanced and healthy microbiome.
    
3. Power up with protein. While protein is not directly involved in nourishing gut bacteria, it provides essential amino acids and other nutrients that contribute to a healthy gut and overall digestive function. Protein is essential for the repair and maintenance of the gut lining, digestive enzyme production, efficient gut motility and more.
    

Options like Chobani Zero Sugar Drinks (not a low-calorie food) provide 10 grams of protein per 7-ounce serving, plus billions of probiotics. Available in four flavors – Mixed Berry, Peaches & Cream, Strawberry Cheesecake and Milk & Cookies – the drinks are perfect while on-the-go or can be used as an ingredient in recipes like this Protein-Powered Chia Pudding 4 Ways. Sweetened with only natural sugar alternatives, free of lactose and preservatives, these drinks contain 0 grams total sugar, are 50 calories and are made using only natural, non-GMO ingredients.

Find more recipes and solutions to support gut health at Chobani.com.

Protein-Powered Chia Pudding 4 Ways

Prep time: 15 minutes
Servings: 1 per flavor

Mixed Berry Blast:

• 1 Chobani Zero Sugar Mixed Berry Drink
• 3 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• 1/4 teaspoon pure vanilla extract
• 1 cup mixed berries (blueberries, raspberries, blackberries or chopped strawberries)

Peaches and Cream Dream:

• 1 Chobani Zero Sugar Peaches & Cream Drink
• 3 tablespoons chia seeds
• 2 teaspoons manuka honey
• 1/4 teaspoon pure vanilla extract
• 1 peach, chopped
• 1 tablespoon sliced almonds

Strawberry Cheesecake Delight:

• 1 Chobani Zero Sugar Strawberry Cheesecake Drink
• 3 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• 1/4 teaspoon pure vanilla extract
• 1 cup chopped strawberries
• 2 tablespoons low-sugar granola

Milk and Cookies Madness:

• 1 Chobani Zero Sugar Milk & Cookies Drink
• 3 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• 1 tablespoon unsweetened cocoa powder
• 1/4 teaspoon pure vanilla extract
• 2 teaspoons cacao nibs
• 2 teaspoons chopped hazelnuts

1. To make Mixed Berry Blast: In small bowl, use fork to whisk mixed berry drink, chia seeds, maple syrup and vanilla extract. Let mixture sit 10 minutes to thicken then stir to distribute seeds. Stir in 1/2 cup berries and transfer to serving glass. Top with remaining berries.
2. To make Peaches and Cream Dream: In small bowl, use fork to whisk peaches and cream drink, chia seeds, honey and vanilla extract. Let mixture sit 10 minutes to thicken then stir to distribute seeds. Stir in half the peaches and transfer to serving glass. Top with remaining peaches and sliced almonds.
3. To make Strawberry Cheesecake Delight: In small bowl, use fork to whisk strawberry cheesecake drink, chia seeds, maple syrup and vanilla extract. Let mixture sit on 10 minutes to thicken then stir to distribute seeds. Stir in 1/2 cup strawberries and transfer to serving glass. Top with remaining strawberries and granola.
4. To make Milk and Cookies Madness: In small bowl, use fork to whisk milk and cookies drink, chia seeds, maple syrup, cocoa powder and vanilla extract. Let mixture sit 10 minutes to thicken then stir to distribute seeds. Transfer to serving glass and top with cacao nibs and chopped hazelnuts.

Source: Chobani

(Family Features) A balanced breakfast can go a long way toward setting you up for success each day and on a path to healthier eating overall. In fact, you can level up the nutritional value of “the most important meal of the day” by gaining a better understanding of whole grains and their importance as part of heart-healthy diets.

Whole grains – like the sorghum flour used to provide the mild, nutty flavor in these Raspberry Streusel Muffins – are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system. These flavorful muffins and other heart-healthy recipes that use whole grain sorghum as a key ingredient can be part of an overall healthy diet as recommended by the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff.

To find more heart-healthy recipe inspiration, visit Heart.org/healthyforgood.

Watch video to see how to make this recipe!

Raspberry Streusel Muffins

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 muffin per serving)

Muffins:

• Nonstick cooking spray
• 1 1/2    cups whole grain sorghum flour
• 1          teaspoon ground cinnamon
• 3/4       teaspoon baking soda
• 3/4       cup low-fat buttermilk
• 1/3       cup firmly packed light brown sugar
• 3          large egg whites
• 1/4       cup canola or corn oil
• 2          teaspoons grated lemon zest
• 1          teaspoon vanilla extract
• 1          cup fresh or frozen unsweetened raspberries, thawed if frozen

Streusel:

• 2          tablespoons whole grain sorghum flour
• 2          tablespoons light brown sugar
• 2          tablespoons uncooked quick-cooking rolled oats
• 2          tablespoons chopped pecans
• 2          tablespoons light tub margarine
• 1/2       teaspoon ground cinnamon

1. To make muffins: Preheat oven to 400 F. Lightly spray 12-cup muffin pan with nonstick cooking spray.
2. In large bowl, stir sorghum flour, cinnamon and baking soda.
3. In medium bowl, whisk buttermilk, brown sugar, egg whites, oil, lemon zest and vanilla. Stir into flour mixture until batter is just moistened and no flour is visible without overmixing. Spoon batter into muffin cups. Top each muffin with raspberries.
4. To make streusel: In small bowl, stir sorghum flour, brown sugar, oats, pecans, margarine and cinnamon to reach texture of coarse crumbs. Sprinkle over muffins, gently pushing into batter. Bake 16 minutes, or until wooden toothpick inserted in center comes out clean. The USDA recommends cooking egg dishes to 160 F.
5. Transfer pan to cooling rack. Let stand 5 minutes. Carefully transfer muffins to rack. Let cool completely, about 20 minutes.

Source: American Heart Association

(Family Features) Nutritious eating, including smarter snacking, is an important way to protect your heart and maintain overall health and wellness. While many people understand the basics of healthy eating – avoiding too many sugary treats, for example – some are confused about important food categories that can impact nutrition.

According to a survey conducted by The Harris Poll on behalf of the American Heart Association, U.S. adults are least knowledgeable about refined vs. whole grains compared to other food categories like fruits, vegetables and proteins. Whole grains are, in fact, a key feature of the Association’s recommendations for a heart-healthy diet.

There are two types of grain products: whole grains, which contain the entire grain, and refined grains, which have been milled into a finer texture like flour or meal. Most adults, according to the survey, are able to distinguish whole vs. refined grains. However, there are a few misperceptions.

Most incorrectly believe multi-grain bread is a whole grain. Additionally, only 17% believe sorghum is an example of a whole grain when it is, in fact, a whole grain option. Whole grains like sorghum, oatmeal and brown rice are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system.

These sweet, chewy Date Nut Granola Bars from the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff, are a perfect go-to snack for enjoying throughout the week. Popped sorghum adds a surprise ingredient for crunchy texture while dry-roasted oats and nuts provide a delicious, toasted flavor.

To discover more whole-grain recipes that can support a healthy heart, visit Heart.org/healthyforgood.

Date Nut Granola Bars

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 bar per serving)

• Nonstick cooking spray
• 1 1/2 cups rolled oats
• 1/4 cup almond slices or whole almonds, coarsely chopped
• 1/4 cup shelled pistachios, coarsely chopped
• 1 cup pitted dates
• 1/2 cup unsweetened dried cranberries
• 1/4 cup uncooked whole-grain sorghum
• 1/4 cup honey
• 1/4 cup low-sodium peanut butter
• 1 teaspoon vanilla extract
• 1/8 teaspoon salt

1. Preheat oven to 350 F.
2. Line bottom and sides of 8-inch square baking pan with plastic wrap or parchment paper. Lightly spray with nonstick cooking spray.
3. On large baking sheet, spread oats, almonds and pistachios in single layer. Bake 10-15 minutes, or until lightly brown, stirring occasionally. Let cool slightly.
4. In food processor or blender, process dates and cranberries 1-1 1/2 minutes, or until chopped and clumpy. Transfer to large bowl.
5. Put 2 tablespoons sorghum in silicone microwaveable bowl or clean, brown paper bag. If using microwaveable bowl, cover with lid. If using paper bag, roll shut and place on microwavable dinner plate with fold facing down. Microwave on high 2 minutes, or until there are more than 10 seconds between pops. Repeat with remaining sorghum, microwaving 1 1/2 minutes, or until more than 10 seconds between pops.
6. Stir popped sorghum, oats, almonds and pistachios into date mixture.
7. In small saucepan over low heat, heat honey and peanut butter 5 minutes, or until peanut butter is smooth and mixture is warmed, stirring occasionally. Remove from heat. Stir in vanilla and salt.
8. Pour peanut butter mixture over date mixture, stirring to break into small clumps. Transfer half to baking pan. Using bottom of drinking glass or fingers lightly sprayed with nonstick cooking spray, press down firmly to flatten and pack tightly so clumps adhere to each other. Repeat with remaining half. Freeze, covered, about 1 hour, to firm.
9. Place cutting board over pan. Turn pan over. Discard plastic wrap. Using knife, cut into 12 bars. Refrigerate leftovers in airtight container up to 1 week.