(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) Bolstering your immune system during winter, when coughs and colds seem to take control, is a must for the entire family. Supporting your wellness can start in a simple place – with the foods you eat and drink.

Consider an easy choice for any season like Florida Orange Juice, which can help you and your loved ones get the vitamins and minerals you need all winter long. With 100% of the daily recommended value of vitamin C in every 8-ounce serving along with key nutrients like potassium and magnesium, there’s a reason it’s referred to as the “Original Wellness Drink.”

With no added sugar or artificial flavor, it provides the benefits you need without the additives you don’t. It contains natural sugar from the whole fruit for a delicious solution that’s one of nature’s nutrient-rich foods with vitamins, minerals and phytonutrients. Plus, it’s easy to use as a nutritional ingredient in wintertime favorites like this comforting Orange Juice and Coconut Chickpea Soup or to start your day strong with a Superfruit Breakfast Smoothie.

Paired with a healthy lifestyle, 8 ounces of 100% orange juice may help support a healthy immune system as an excellent source of vitamin C and a good source of vitamin D in fortified juices. Vitamin C is commonly associated with helping maintain and strengthen healthy immune systems by protecting cells and promoting the production and function of immune cells. Meanwhile, vitamin D also plays an important role in regulating immune response by helping immune cells fight off bacteria and viruses.

“Safeguarding your health against the spread of illness is important year-round, especially during colder months when reports of cold and flu increase,” said Dr. Rosa Walsh, director of scientific research at the Florida Department of Citrus. “A key step in supporting your immune system is maintaining a well-balanced diet that is high in essential nutrients. Incorporating an 8-ounce glass of 100% orange juice can help you meet the recommended daily value of vitamin C and support your hydration.”

Beneficial plant compounds, like those in Florida Orange Juice, along with flavonoids and colorful carotenoids work to support the immune system by fighting inflammation and helping cells communicate, which can help strengthen immune responses when encountering infections.

Additionally, 100% orange juice is a source of phytonutrients like hesperidin, which has been shown in clinical studies to have antioxidant-like properties, heart health benefits and may help reduce inflammation. Hesperidin has also been linked with benefits related to cognitive function, immune system function and bone health.

To find more information and immunity-boosting winter recipes, visit FloridaJuice.com.

Orange Juice and Coconut Chickpea Soup

Servings: 8

• 1 tablespoon olive oil
• 1 cup diced yellow onion
• 1 red bell pepper, diced
• 1 1/2 cups diced carrots
• 1 1/2 teaspoons kosher salt
• 3 cloves garlic, finely grated
• 1/2 teaspoon ground cardamom
• 1 quart vegetable broth
• 1 can (14 ounces) light coconut milk
• 1 can (14 ounces) chickpeas, drained and rinsed
• 1/2 cup Florida Orange juice
• chopped cilantro (optional)

1. In medium saucepan over medium high, heat olive oil until it shimmers.
2. Add onions, bell pepper, carrots and salt; cook until onions are translucent, 5-7 minutes.
3. Add garlic and cardamom; cook 1-2 minutes, or until garlic is fragrant. Do not brown.
4. Add vegetable broth, coconut milk and chickpeas; bring to simmer.
5. Decrease heat to low and cook until carrots are tender, about 10 minutes.
6. Add orange juice, remove from heat and stir. Taste and adjust seasoning as desired.
7. Serve garnished with cilantro, if desired.

Superfruit Breakfast Smoothie

Servings: 2

• 8 ounces Florida Orange Juice
• 4 ounces dark sweet cherries
• 2 ounces pomegranate juice

1. In blender, puree orange juice, cherries and pomegranate juice then serve.

(Family Features) As rays of sunshine light up backyards and patios, many families take their meals outdoors to enjoy the warm weather while sharing special moments together. More time spent eating meals on the deck or patio calls for recipes that fit your al fresco theme from plant-forward takes on traditional summer fare to platters and spreads that offer everyone something to smile about.

For a unique twist on the classic backyard burger, prepare fresh Falafel Burgers with Cucumber Sauce that provide a plant-based way to emphasize nutrition at the center of your plate. As a trendy way to rethink summer cooking, this family-friendly recipe keeps flavor top of mind while adding plants to the menu.

If lunchtime or snacking in the sunshine calls for an even lighter dish, this Mediterranean Platter offers an opportunity for stylish expression that can be prepared ahead of time. As a simple snack that encourages people to gather and socialize, it’s a perfect summer spread that combines veggies, hummus, cheese and pita bread.

Visit Aramark’s Feed Your Potential website, fyp365.com, to find more ways to celebrate the season.

Mediterranean Platter

Recipe courtesy of Aramark

• 1/2 lemon, thinly sliced
• 3/4 teaspoon kosher salt, divided
• 1/4 teaspoon sugar
• 3 3/4 teaspoons extra-virgin olive oil, divided
• 1 cup diced tomato
• 1 cup diced English cucumber
• 1 tablespoon diced dill pickle
• 2 tablespoons sliced green onion
• 2 tablespoons fresh flat-leaf parsley leaves, chopped
• 1 1/2 teaspoons red wine vinegar
• 1/8 teaspoon ground black pepper
• 1 pound fresh asparagus, trimmed
• 3 cups hummus
• 1/2 cup crumbled feta cheese
• 1 1/4 cups pitted mixed olives
• 6 pita breads, warmed and quartered

1. In bowl, mix lemon, 1/4 teaspoon salt and sugar. Cover and chill 2-6 hours. Dice lemon. Mix diced lemon and 1/4 teaspoon olive oil. Cover and chill.
2. Mix diced lemon, tomato, cucumber, pickle, green onion, parsley, vinegar, 1 1/2 teaspoons olive oil and 1/4 teaspoon salt. Cover and chill.
3. Lightly oil grill rack and heat grill to medium. Mix pepper, asparagus, remaining oil and remaining salt.
4. Grill asparagus 2 minutes, or until tender-crisp. Let cool. Cover and chill.
5. Set large serving platter on work surface. Place hummus and tomato salad in small bowls.
6. To assemble, place larger items on platter then arrange smaller items around them. Group pita in several small stacks next to bowls. Arrange feta and olives in remaining space.

Falafel Burgers with Cucumber Sauce

Recipe courtesy of Aramark

Cucumber Sauce:

• 2 medium cucumbers, peeled and coarsely grated
• 2 cups plain full-fat Greek yogurt
• 1/4 cup fresh lemon juice
• 2 tablespoons olive oil
• 2 small cloves garlic, minced
• 2 teaspoons dried dill
• 1 teaspoon kosher salt
• 2-3 tablespoons water

Falafel Patties:

• 2 cans (15 ounces each) chickpeas, rinsed, drained and patted dry
• 1/4 cup sesame seeds
• 1 large carrot, peeled and sliced
• 1 red onion, halved and sliced
• 1 cup loosely packed cilantro
• 6 cloves garlic, peeled
• 1 jalapeno, sliced
• 3/4 cup chickpea flour
• 4 teaspoons ground coriander
• 4 teaspoons ground cumin
• 2 teaspoons kosher salt
• 1 teaspoon ground black pepper
• 6 tablespoons grapeseed or vegetable oil
• 4 buns
• lettuce (optional)
• tomato (optional)

1. To make cucumber sauce: Place grated cucumber in clean dish towel. Roll dish towel around cucumber and squeeze to remove excess liquid.
2. In bowl, mix cucumber, yogurt, lemon juice, oil, garlic, dill and salt. Stir in 2 tablespoons water, adding more as needed until mixture is smooth and creamy. Cover and chill.
3. To make falafel patties: In food processor, cover and process chickpeas and sesame seeds until mixture is finely chopped. Transfer to bowl.
4. In food processor, cover and process carrot, onion, cilantro, garlic and jalapeno until finely chopped. Add vegetable mixture to chickpea mixture. Add flour, coriander, cumin, salt and black pepper; mix well.
5. Heat oven to 375 F. Line baking sheet with parchment paper. Shape chickpea mixture into four patties. In skillet over medium heat, heat oil. Cook patties 3 minutes, or until golden brown on bottoms. Turn over and cook 3 minutes. Drain on paper towels. Transfer patties to baking sheet.
6. Bake 20 minutes. Let patties cool 15 minutes. Place patties on buns and top with lettuce and tomato, if desired. Drizzle with cucumber sauce.

Source: Aramark

Recipes and Tips Rooted in Goodness

(Family Features) When cold weather hits, it’s natural to seek comfort in a variety of forms: warm blankets, layers of sweaters and delicious, hearty meals. Winter is the perfect season for spending time indoors honing cooking skills to take your culinary creations to the next level.

Opt for Seasonal Produce

While the days of peaches and watermelons may be over, dropping temperatures bring a slew of seasonal produce made for cool-weather cooking. Think winter squash, apples, root vegetables and cauliflower. Try using a seasonal food guide to learn what produce is in season in any state at any time of the year. Cooking with seasonal produce helps ensure your food is in peak form at its most nutritional and flavorful state.

Find more winter recipes at farmtoforksauce.com

Simple Recipes for Shorter Days

With less daylight hours during the winter, many people tend to get sleepy earlier. Quick weeknight dinner recipes are usually ideal, especially when they take only 30 minutes or so to prepare. Easy dishes are perfect for those nights when you want something savory and delicious, but you also want to get into pajamas and onto the nearest couch as soon as possible. Few things are better than a warm bowl full of flavor like this taste-tempting curry recipe bursting with caramelized onion and roasted garlic notes.

Chickpea, Spinach and Coconut Curry

Prep time: 20 minutes
Cook time: 12 minutes
Servings: 6

• 2          tablespoons olive oil
• 1          tablespoon ginger, freshly grated
• 3          cloves garlic, minced
• 1          large yellow onion, chopped
• 1          tablespoon turmeric
• 2          teaspoons kosher salt
• 1/2       teaspoon crushed red pepper, plus additional, to taste
• 1          can (29 ounces) chickpeas, drained and rinsed
• 1          jar (24 ounces) FarmToFork Caramelized Onion & Roasted Garlic Sauce
• 1          can (15 ounces) light coconut milk
• 4          cups baby spinach
• 1/2       cup non-fat plain Greek yogurt, stirred
• 1/2       cup cilantro, coarsely chopped
• 2          naan flatbreads, toasted and sliced

1. In large skillet over medium heat, heat olive oil, ginger, garlic, onions, turmeric, salt and 1/2 teaspoon crushed red pepper. Cook 6-8 minutes, or until onions begin to brown, stirring frequently. Add chickpeas, sauce and coconut milk; cook 3-4 minutes, or until heated through. Add spinach; cover with lid. Simmer 3-4 minutes, or until spinach is wilted. Mix well.
2. Spoon mixture into six serving bowls and top each with spoonful of yogurt, pinch of cilantro and additional crushed red pepper, to taste. Serve with flatbread slices.

The Perks of Passive Cooking

Wintry weekends call for warming meals that bring an extra sensation of coziness through the wafting aroma of slow-cooked dishes. Wintertime is the perfect season to break out your slow cooker or put your stove on low heat and let fragrant dishes such as Savory Harissa-Roasted Chicken and Vegetables simmer slowly and fill your home with enticing smells.

Savory Harissa-Roasted Chicken and Vegetables

Prep time: 20 minutes
Cook time: 50 minutes
Servings: 6

• 1/3       cup harissa paste, divided
• 1/3       cup olive oil, divided
• 1          large red onion, cut into 1/2-inch thick slivers
• 1          small head cauliflower, cut into small florets
• 1          jar (24 ounces) FarmToFork Marinara Sauce, divided
• 1/2       teaspoon ground cumin
• 3/4       teaspoon kosher salt, divided
• 3/4       teaspoon ground black pepper, divided
• 6          bone-in, skin-on chicken thighs (about 2 pounds)
• 1          pound rainbow carrots, trimmed and peeled
• 1          lemon, juice only, divided
• 1/4       cup finely chopped fresh herbs such as dill, mint or cilantro, divided
• 1 1/2    cups plain Greek yogurt

1. Heat oven to 425° F. In large bowl, whisk 2 tablespoons harissa and 2 tablespoons oil. Add onions and cauliflower; toss to combine. Spread vegetable mixture in single layer on 17-by-12-inch foil-lined rimmed baking sheet.
2. In same bowl, whisk remaining harissa, 2 tablespoons oil, 1 cup marinara sauce, cumin, 1/2 teaspoon salt and 1/2 teaspoon pepper. Add chicken; toss with tongs until well coated. Arrange chicken atop vegetables on baking sheet. Bake 50-55 minutes, or until chicken is deep golden brown and internal temperature reaches 165° F.
3. Use vegetable peeler to create long ribbons of carrots. In bowl, toss carrots with 1 tablespoon lemon juice, 2 tablespoons chopped herbs and remaining oil, salt and pepper. In separate bowl, mix yogurt, remaining lemon juice and remaining herbs.
4. Serve each chicken thigh with roasted vegetables, dollop of herbed yogurt, carrot mixture and 1/4 cup warmed marinara sauce.

Find Comfort in Your Favorite Foods

Almost nothing beats pasta and sauce on a chilly night. When craving warm and filling meals during winter, a quality, jarred pasta sauce like FarmToFork can add simple goodness to hearty dishes like Gnocchi with Hearty Mushroom Bolognese. Made with sustainably grown, vine-ripened tomatoes and fresh garlic, basil and onions, the sauce brings rich, distinctive flavor to a variety of cool-weather favorites from traditional pasta recipes to soups and oven bakes. During the season of giving, comfort and warmth can also be found in doing good for others, which is why FarmToFork supports Big Green, a national nonprofit organization that partners with low-income schools around the country to bring garden-based learning and food literacy curriculums to children.

Gnocchi with Hearty Mushroom Bolognese

Prep time: 15 minutes
Cook time: 25 minutes
Servings: 6

• 1          yellow onion, coarsely chopped
• 1          carrot, coarsely chopped
• 2          ribs celery, coarsely chopped
• 2          cloves garlic
• 3          tablespoons olive oil
• 1 1/2    teaspoons kosher salt
• 1/2       teaspoon ground black pepper
• 2          pounds button, cremini or portobello mushrooms
• 1          jar (24 ounces) FarmToFork Marinara Sauce
• 3          tablespoons butter
• 1          pound refrigerated or frozen gnocchi
• 1/2       cup pecorino Romano cheese, grated
• 1/4       cup Italian parsley, coarsely chopped

1. In food processor, pulse onions, carrots, celery and garlic until finely chopped. In large pot over medium-high heat, heat olive oil. Add chopped vegetables, salt and pepper. Cook 10 minutes, or until softened, stirring occasionally.
2. In food processor, pulse mushrooms until coarsely chopped. Add to large pot with vegetables. Cook 10-12 minutes, or until most liquid is evaporated, stirring occasionally. Stir in marinara sauce and butter.
3. Cook gnocchi according to package directions; drain. Add to sauce mixture; mix gently. Sprinkle with cheese and parsley.

Source:  FarmToFork