recipes

Meal Ideas 22 June 2021

Sweet, Simple Solutions for Family Meals

(Family Features) Busy mornings, afternoons and evenings are the norm for many families with days full of work, school, extracurricular activities, social commitments and more. Finding time to pause and share a meal is often a priority that may remain difficult to achieve.

With easy family-friendly recipes that call for Envy apples – named America’s No. 1 apple for taste, crispness, aroma and appearance, according to an independent sensory test by Forward Agency – you can bring your loved ones together for shared meals.

Crisp Apple Tacos put a fresh and sweet spin on a dinnertime classic by making tacos with pork medallions, homemade slaw and apple wedges. With plenty of easy prep work to be done, they’re a convenient way to call everyone to the kitchen; even little ones can help by mixing the dressing, apple sticks and cabbage for the tasty slaw.

For a quick and easy dinner option on busy summer nights, fire up the grill and cook Grilled Apple Portobello Burgers. Distinctly sweet apple rounds are paired with savory, umami-rich portobello mushrooms for a flavor-packed, meatless take on traditional burgers.

Easily recognized by their large, sharable size, Envy apples boast bright red skin that sometimes features a golden blush. They are ideal for snacking, with their satisfying crunch and balanced sweetness, and can also be served as part of any meal of the day. For example, Apple Avocado Toast provides a simple way to fuel up on weekday mornings or can be enjoyed as part of a weekend brunch with the family.

Find these delicious apples at a grocer near you by visiting EnvyApple.com.

Apple Avocado Toast

  • 2          eggs
  • water
  • 4          slices sourdough bread
  • 1          ripe avocado, sliced
  • 1          Envy apple
  • 1          teaspoon lime juice
  • 1/4       cup shaved Parmesan cheese
  • 2          teaspoons chia seeds
  • 1          tablespoon minced chives
  • edible flowers, for garnish
  1. In pot, cover eggs with 1 inch cold water. Boil 6-7 minutes then place in cool water bath.
  2. Peel eggs, halve lengthwise and set aside.
  3. Toast sourdough bread then mash avocado across bread with fork.
  4. Cut apple into thin slices and place on top of avocado along with egg halves. Top with lime juice, Parmesan cheese, chia seeds and chives.
  5. Garnish with edible flowers.

Grilled Apple Portobello Burgers

  • 2          Envy apples
  • 4          portobello mushrooms
  • 1/2       cup olive oil, divided
  • 2          tablespoons lemon juice
  • 4          garlic cloves, minced
  • 2          teaspoons oregano
  • 2          teaspoons salt
  • 1          cup herbed goat cheese
  • 4          brioche buns
  • 4          large butter lettuce leaves
  • 4          tablespoons mayonnaise
  1. Heat grill to high heat.
  2. Slice apple horizontally into thick round wedges and remove seeds using fork.
  3. Remove portobello stems.
  4. In small bowl, combine 1/4 cup olive oil, lemon juice, garlic, oregano and salt. Using basting brush, coat mushrooms on both sides with olive oil mixture.
  5. Grill mushrooms stem sides down 2 minutes then flip. Add goat cheese and grill 2-3 minutes until cheese is melted.
  6. Coat apple rounds with remaining olive oil and grill 1-2 minutes per side to lightly char.
  7. Serve mushrooms with apple rounds on brioche buns with lettuce and mayonnaise.

Crisp Apple Tacos

  • 1/2       pound pork tenderloin
  • 3          tablespoons olive oil
  • 1          teaspoon salt, plus additional, to taste, divided
  • 1          teaspoon pepper, plus additional, to taste, divided
  • 2          Envy apples, divided
  • 3          sprigs rosemary
  • 1/2       cup shredded carrots
  • 1/2       cup shredded red cabbage
  • 1          cup shredded green cabbage
  • 4          tablespoons honey
  • 1          cup mayonnaise
  • 1          tablespoon mustard
  • 1          tablespoon white vinegar
  • 12        soft taco shells
  • 2          tablespoons sour cream
  • 1          lime, cut into wedges
  1. Cut pork crosswise into 1-inch medallions.
  2. Coat pork medallions with olive oil, 1 teaspoon salt and 1 teaspoon pepper then add to saucepan over medium heat.
  3. Slice half of one apple into thick wedges and add to saucepan. Slice remaining half into thin wedges and set aside.
  4. Add rosemary to saucepan and heat 2-3 minutes. Flip pork and heat 2-3 minutes until pork is slightly golden and cooked through.
  5. Let pork rest 3 minutes then slice into strips.
  6. Thinly slice half of remaining apple into thin sticks around same size of shredded cabbage. Reserve remaining half.
  7. In serving bowl, toss apple sticks, carrots, red cabbage and green cabbage.
  8. In bowl, mix honey, mayonnaise, mustard and vinegar into dressing. Add additional salt and pepper, to taste.
  9. Mix dressing and cabbage; refrigerate at least 1 hour prior to serving.
  10. Cut remaining apple half into thin wedges.
  11. Top taco shells with pork, slaw, sour cream and squeeze of lime juice. Top with apple wedges.

Source: Envy Apples

Snacks 17 June 2021

Fun, On-the-Go Health Hacks

(Family Features) As many people start getting back into normal routines, they’re returning to familiar on-the-go lifestyles by heading back to work, traveling to new destinations and enjoying time with loved ones.

While you get out to explore and gather with family and friends again, remember you’ll need fuel for your adventures. According to a National Health and Nutrition Examination Survey, most Americans fail to get enough whole grains each day, opting instead for mostly refined grains.

Foods like tasty whole-grain popcorn offer an easy health hack so you can make every bite count. Try getting in the habit of popping 9 cups of popcorn in the morning and dividing it into two containers. Season one container with salt and herbs, the other with a pinch of sugar and cinnamon so you can alternate between sweet and salty throughout the day. Bringing delicious options like these while on the go can help satisfy hunger pangs while adding the fiber your body needs.

Because mouthwatering whole-grain popcorn is versatile and 3 cups is equal to one serving of whole grains, it’s a simple yet flavorful option for meeting dietary recommendations. It can be a breeze to add it to snacks like Blueberry and Pomegranate Power Bars, Crunchy Popcorn Trail Mix or Sweet and Savory Curried Popcorn. You can even satisfy kids’ cravings with Grab and Go Pizza Popcorn, a six-ingredient recipe made in a matter of minutes.

Visit popcorn.org to find more nutritious snack ideas.

Sweet and Savory Curried Popcorn

Yield: 8 cups

  • 8          cups unsalted, unbuttered popped popcorn
  • 1/3       cup ghee (clarified butter) or coconut oil
  • 2          tablespoons brown sugar
  • 1          tablespoon honey
  • 1          teaspoon curry powder
  • 1/2       teaspoon cumin
  • 2          teaspoons flaked sea salt
  1. Place popcorn in large mixing bowl.
  2. In saucepan over medium heat, melt ghee, brown sugar, honey, curry powder and cumin; stir until dissolved. Bring to light boil; remove from heat.
  3. Toss ghee mixture and salt with popcorn; transfer to serving bowl.

Crunchy Popcorn Trail Mix

Yield: 9 cups

  • 5          cups popped popcorn
  • 3          cups whole-grain oat cereal
  • 1/3       cup raisins
  • 1/3       cup peanuts or other nuts
  • 1/3       cup sunflower seeds
  • 1/4       cup (1/2 stick) butter or margarine
  • 6          tablespoons brown sugar
  • 2          tablespoons light corn syrup
  1. In large, microwavable bowl, stir popcorn, cereal, raisins, nuts and seeds; set aside.
  2. In small saucepan, heat butter, brown sugar and corn syrup until boiling; cook 3 minutes, stirring occasionally. Pour over popcorn mixture, stirring to coat evenly.
  3. Microwave 3-4 minutes, stirring and scraping bowl after each minute.
  4. Spread onto greased cookie sheet; cool. Break into pieces and store in airtight container.

Blueberry and Pomegranate Power Bars

Yield: 12 bars

  • Nonstick cooking spray
  • 8          cups popped popcorn
  • 1 1/2    cups old-fashioned rolled oats
  • 1          cup dried blueberries
  • 1/2       cup pomegranate seeds
  • 1/2       cup whole natural almonds, toasted and coarsely chopped
  • 2/3       cup honey
  • 2/3       cup light brown sugar
  • 2          tablespoons butter or margarine
  • 6          ounces bittersweet chocolate, melted
  1. Line 13-by-9-inch pan with foil; spray with nonstick cooking spray.
  2. In large bowl, combine popcorn, oats, blueberries, pomegranate seeds and almonds.
  3. In small saucepan over low heat, boil honey, brown sugar and butter 2 minutes. Pour over popcorn mixture and mix thoroughly.
  4. Using damp hands, press mixture firmly into prepared pan. Refrigerate until firm, about 2 hours. Cut into 12 bars.
  5. Dip bottoms of bars into melted chocolate. Place on wax paper-lined pan; refrigerate until ready to serve. Store in tight covered container in refrigerator.

Grab and Go Pizza Popcorn

Yield: 6 quarts

  • 6          quarts popped popcorn
  • olive oil cooking spray
  • 1          cup grated Parmesan cheese
  • 2          teaspoons garlic salt
  • 2          teaspoons paprika
  • 1          tablespoon Italian seasoning
  1. Place popcorn in large, sealable plastic container or 2 1/2-gallon plastic sealable bag.
  2. Spray popcorn lightly with olive oil cooking spray.
  3. Sprinkle cheese, garlic salt, paprika and Italian seasoning over popcorn and shake to distribute evenly.
  4. To serve, scoop popcorn into reusable plastic cups.

Source: Popcorn Board

Meal Ideas 04 May 2021

Power Up Athletic Performance with Real Milk-Inspired Dishes

(Family Features) From little ones learning the game to professional athletes pushing sports to new levels, nutrition impacts the ability to re-energize, stay hydrated and reach peak performance. Now, new data shows that one naturally nutrient-rich beverage provides more benefits than previously thought: dairy milk.

For years, real milk has been recognized as a powerhouse beverage that delivers nine essential nutrients, including calcium, protein and vitamin D. However, updated nutrient daily values for nutrition labeling and more robust government nutrition databases have provided data that shows real milk delivers 13 essential nutrients, making it a good or excellent source of four more vital nutrients: potassium, zinc, selenium and iodine. These nutrients help build strong bones, maintain a healthy immune system and maintain your central nervous system, all of which directly impact athletic performance.

“As a kid, you thought of dairy milk as the drink that helped you grow and have strong bones,” said Briana Butler, MCN, RDN, LD, a performance and sports dietitian who advises athletes. “As you get older and start paying more attention to drinks’ attributes, you realize that truth applies to adults and athletes as well. Real milk is a trustworthy and nutrient-rich way to repair, rehydrate and replenish muscles and bodies. It is truly an undeniable favorite of mine to fuel performance.”

As the “original sports drink,” real milk has fueled athletes for centuries and offers a natural nutrient combination not found in formulated sports drinks. It provides benefits for fitness enthusiasts of all ages including building lean muscle, maintaining strong bones and supporting a healthy immune system.

With 13 nutrients, real milk isn’t just the ultimate training fuel, it also makes your favorite recipes more tasty and nutritious. Dishes such as Zucchini Oatmeal Muffins are made in just 15 minutes and are a quick and nutritious snack that can be enjoyed on the go, crumbled over yogurt or paired with eggs for a morning power-up. You can also try Rattle Snake Pasta, a better-for-you version of a family favorite that combines rotisserie chicken, peppers and linguine.

Visit gonnaneedmilk.com for more information on real milk’s nutrition and for milk-inspired meals.

Rattle Snake Pasta

Recipe courtesy of registered dietitian Bri Butler and Power Portions
Total time: 15 minutes
Servings: 6

  • 1/4       cup buttery spread
  • 2          tablespoons all-purpose flour
  • 3/4       cup dairy milk (2% recommended)
  • 1/2       cup vegetable broth
  • 1          tablespoon vegetable base
  • 1/2       cup Parmesan cheese, shredded
  • salt, to taste (optional)
  • pepper, to taste (optional)
  • 1/4       cup pickled jalapeno slices
  • 3          tablespoons minced garlic
  • 10        ounces cooked rotisserie chicken, shredded
  • 1          green bell pepper, sliced
  • 1          red bell pepper, sliced
  • 1          handful fresh cilantro, minced
  • 1          pound whole-wheat linguini, cooked
  1. In medium pot, melt buttery spread then add flour; mix well. Slowly add dairy milk and vegetable broth, stirring well.
  2. Add vegetable broth and Parmesan cheese; heat slowly until thickened. Add salt and pepper, to taste, if desired.
  3. Add jalapenos, garlic, bell peppers and roasted chicken; heat thoroughly.
  4. Serve over cooked linguini.

Zucchini Oatmeal Muffins

Recipe courtesy of registered dietitian Bri Butler and Power Portions
Total time: 15 minutes
Servings: 12

  • 1          zucchini
  • 1 1/2    cups dairy milk (2% recommended)
  • 3          bananas
  • 6          pieces pitted Deglet Noor dates
  • 1          teaspoon vanilla extract
  • 2          tablespoons safflower oil
  • 2 1/2    cups old-fashioned oats
  • 1 1/2    teaspoons baking powder
  • 1 1/2    teaspoons salt
  • 1          teaspoon ground cinnamon
  1. Preheat oven to 350 F.
  2. Grate zucchini. Using kitchen towel or cheesecloth, wring as much water as possible. Set aside.
  3. In blender, blend dairy milk, banana, dates, vanilla and oil until smooth. Set aside.
  4. In large bowl, combine oats, baking powder, salt and cinnamon.
  5. Combine milk mixture, zucchini and oat mixture until well combined. Pour into coated 12-muffin pan.
  6. Cook 30 minutes, or until golden brown.
  7. Tips: Pair muffin (counts as one grain) with eggs and unsweetened nut butter for a balanced meal. Crumble over plain yogurt for parfait twist.

 

Photos courtesy of Getty Images

Source: MilkPEP

Meal Ideas 12 April 2021

Go Gluten-Free with Family Favorites

(Family Features) Time available to cook, your family's preferred dishes, ingredients you have in the pantry - there are plenty of considerations that may limit your options for an at-home menu. Add in a gluten allergy, or simply a desire to avoid it, and it may feel impossible to appease everyone.

However, all it takes is simple ingredient swaps to turn a family favorite into a gluten-free recipe. From pizza at dinnertime to a chocolatey dessert, these dishes offer easy, flavorful ways to make your menu gluten-free.

A Healthier Homemade Pizza
Creating a gluten-free dinner can be as easy as tweaking some of your loved ones' favorite meals. Even pizza can offer a gluten-free solution when you rethink the ingredients included.

Satisfy your family's needs with an option like Toufayan Gluten-Free Wraps in place of traditional crust in this Gluten-Free Barbecue Skillet Pizza. Made from wholesome, all-natural ingredients with no cholesterol or trans fats, these easily foldable wraps are available in four flavors, making them perfect for homemade pizza.

Visit Toufayan.com to find more mealtime solutions.

Gluten-Free Barbecue Skillet Pizza

Servings: 6

  • 1 tablespoon olive oil, divided
  • 1 Toufayan Gluten-Free Original Wrap
  • 3 tablespoons gluten-free barbecue sauce
  • 4 cooked sausage links, crumbled
  • 2 cups diced Mozzarella cheese
  • 2 tablespoons chopped green onion
  • fresh Parmesan cheese, for garnish (optional)
  • fresh fennel fronds, for garnish (optional)
  • crushed red pepper, for garnish (optional)
  • salt, to taste
  • pepper, to taste
  1. Heat oven to broil.
  2. Heat cast-iron skillet over medium heat. Add 1-2 teaspoons olive oil; spread to cover bottom of skillet.
  3. Place wrap in skillet, brush with barbecue sauce and add sausage, Mozzarella and green onion.
  4. Fry 2-3 minutes, or until bottom of wrap is golden and crispy.
  5. Place skillet under broiler until cheese is melted and bubbly, about 2 minutes.
  6. Remove from broiler, place on cutting board and sprinkle with Parmesan, fennel fronds and crushed red pepper, if desired.
  7. Season with salt and pepper, to taste; drizzle with remaining olive oil, cut and serve.

Dish Up a Dynamic Dessert

Going gluten-free isn't just for meals from breakfast to dinner - you can cut gluten from delicious desserts, too.

This Cookie Brownie Supreme calls for layers of cookie dough, cookies and brownies for a taste bud tempting way to round out a meal with those you love. One of the key ingredients is Goodie Girl Chocolate Creme Sandwich Cookies, made with real cocoa and a sweet cream filling between two chocolate wafers. They're made without artificial flavors, colors or preservatives for a gluten-free, vegan and peanut-free treat.

Find more varieties and dessert ideas at goodiegirl.com.

Cookie Brownie Supreme

Recipe courtesy of glutenfreewith3.com

Cookie Dough Layer:

  • 1 stick softened butter
  • 1/2 cup brown sugar
  • 1/4 cup sugar
  • 1 1/4 teaspoons vanilla extract
  • 1 egg
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/4 cups gluten-free flour
  • 1 cup semi-sweet chocolate chip

Cookie Layer:

  • 25 Goodie Girl Chocolate Creme Sandwich Cookies

Brownie Layer:

  • 1 stick butter
  • 1 1/2 cups sugar
  • 1/2 teaspoon salt
  • 1 teaspoon vanilla extract
  • 3/4 cup cocoa powder
  • 3 eggs
  • 3/4 cup gluten-free flour
  • 1 teaspoon baking powder
  • 6 Goodie Girl Chocolate Creme Sandwich Cookies, crushed
  • 1/4 cup semi-sweet chocolate chips
  • vanilla ice cream (optional)
  • chocolate syrup (optional)
  1. Preheat oven to 350 F. Prepare 9-by-9-inch cake pan with parchment paper.
  2. To make cookie dough layer: In large bowl, combine softened butter, brown sugar, sugar and vanilla. Mix with handheld mixer until combined and creamy. Add egg and beat until combined.
  3. In small bowl, combine baking soda, salt and flour. Beat flour mixture gradually into sugar mixture. Once completely combined, fold in chocolate chips. Add cookie dough layer to bottom of prepared pan and spread evenly.
  4. To make cookie layer: Layer cookies on top of cookie dough layer.
  5. To make brownie layer: In saucepan, melt butter, sugar and salt until completely combined. Remove from heat and transfer to large bowl. Add vanilla, cocoa and eggs; mix. Slowly add flour and baking powder. Mix until completely combined.
  6. Pour brownie mixture over cookie layer. Spread evenly.
  7. Top with crushed cookies and chocolate chips.
  8. Bake 50 minutes. Let cool completely before removing from pan. Slice and top with vanilla ice cream and chocolate syrup, if desired.

Source: Toufayan

Videos 24 March 2021

Easter Bunny Rolls with Spinach Dip

(Culinary.net) Easter is about coming together with loved ones, enjoying beautiful spring weather and eating your family’s favorite foods. The kids will be playing, adults will be chatting and all will be patiently waiting for the table to be set.

If you’re visiting and making memories with family and friends you haven’t seen in a while, there are few things better than diving into a marvelous Easter spread.

While eyeing the table, you notice all the colors popping off the dishes. Fruits and veggies make the feast come to life, but a warm Easter dip paired with rolls for dipping is a perfect way to start the festivities.

These Easter Bunny Rolls with Spinach Dip are as eye-catching as they are delicious. Not only will the kids love its shape, but the layers of taste will wow your Easter crowd.

To make this recipe, start by combining a 16-ounce package of frozen spinach, cream cheese and garlic in a skillet. Once heated, add mayonnaise, salt, onion powder, chili powder and Italian seasoning.

Add in Parmesan and mozzarella cheeses then stir until combined.

Next, roll out crescent rolls. Stretch the dough then cut into 24 rolls.

Form the bunny shape and scoop your spinach dip mixture into the center of the bunny and its ears. Sprinkle the spinach dip with mozzarella cheese before baking at 375 F for 18 minutes.

This dish is made for a crowd, served warm and full of cheesy goodness. You can watch as your family dips into the spinach and one-by-one, before you know it, the rolls will have disappeared and the dip will be devoured.

Find more Easter recipes at Culinary.net.

Watch video to see how to make this recipe!

Easter Bunny Rolls with Spinach Dip

Serves: 24

  • 16        ounces frozen spinach, thawed                                                         
  • 8          ounces cream cheese
  • 2          cloves garlic, minced
  • 1/2       cup mayonnaise
  • 1/2       teaspoon salt
  • 1/2       teaspoon onion powder
  • 1/4       teaspoon chili powder
  • 1/4       teaspoon pepper
  • 1          teaspoon Italian seasoning
  • 1          cup shredded Parmesan cheese
  • 1 1/2    cups shredded mozzarella cheese, divided
  • 2          crescent roll tubes (8 ounces each)
  1. Heat oven to 375 F.
  2. In skillet, over medium heat, cook spinach, cream cheese and garlic 3-4 minutes until cream cheese is melted. Stir in mayonnaise, salt, onion powder, chili powder, pepper and Italian seasoning. Stir in Parmesan cheese and 1/2 cup mozzarella cheese. Cook until cheese is melted. Keep skillet on burner over low heat.
  3. Remove dough from tubes. Leaving dough intact, roll and stretch into 18-inch ropes. Cut each rope into 12 pieces for 24 total.
  4. On baking sheet with parchment paper, form bunny head by placing one piece of dough in middle then surrounding it with six more pieces. Use 13 pieces to form round body. Use remaining pieces to form ears on top of head.
  5. Scoop hot spinach dip into center. Spoon small portions on each ear. Sprinkle ears and belly with remaining mozzarella cheese.
  6. Bake 18 minutes, or until crescent dough is golden brown and thoroughly cooked.
Meal Ideas 16 March 2021

Celebrate All-Star Moms with a Simple, Delicious Meal

(Family Features) From big things like juggling a career and family priorities to little things like writing lunchtime love notes, there are so many ways moms lift up their families and the people they love every day. In today’s world, where multi-tasking has taken on a whole new meaning, it’s clear moms deserve to be celebrated.

One of the easiest ways to do something special for the all-star mom in your life is to make her a homemade meal and enjoy some quality time together around the dinner table. For those in need of inspiration, consider a delicious option like this Tuscan Chicken Pierogy Skillet for an easy, elevated, sure-to-impress dish that comes together in 45 minutes.

The key ingredient: Mrs. T’s Pierogies, which are pasta pockets stuffed with creamy mashed potatoes, cheesy goodness and other big, bold flavors. Found in the frozen food aisle and available in 13 flavors, in full and mini size varieties, they can be boiled, baked, sauteed, fried or grilled. They are easy to prepare, which means less time in the kitchen and more time together.

Visit mrstspierogies.com to find more recipe inspiration to celebrate mom.

Tuscan Chicken Pierogy Skillet

Prep time: 10 minutes
Total time: 45 minutes
Servings: 4

  • 1          box Mrs. T’s Pierogies 4 Cheese Medley
  • 3          tablespoons olive oil, divided
  • 2          boneless, skinless chicken breasts, pounded to even thickness
  • kosher salt, to taste
  • ground black pepper, to taste
  • 4          cloves garlic, minced
  • 1          bag (5 ounces) fresh baby spinach
  • 2          cups diced tomatoes
  • 1          teaspoon dried Italian seasoning
  • 1/4       cup chicken broth
  • 1/2       cup heavy cream
  • 3/4       cup freshly grated Parmesan cheese, plus additional, for garnish
  • 1          tablespoon cold water
  • 1/2       tablespoon cornstarch
  • fresh basil, for garnish
  • crushed red pepper flakes, for garnish
  1. Boil pierogies according to package directions. Drain then toss pierogies with 1 tablespoon olive oil to keep from sticking.
  2. In 12-inch skillet over medium-high heat, heat 1 tablespoon oil. Season chicken with salt and pepper, to taste, and cook 8-10 minutes per side, until golden brown and cooked through. Transfer to plate, cover and allow to rest 5-8 minutes. Slice thin.
  3. While chicken rests, lower heat to medium-low and add remaining oil to same skillet. Add garlic, spinach and tomatoes; saute 1-2 minutes until garlic is fragrant. Season with Italian seasoning and salt and pepper, to taste.
  4. Stir in chicken broth, heavy cream and 3/4 cup Parmesan. In small bowl, whisk cold water and cornstarch then stir into pan. Simmer 4-5 minutes until thickened and creamy.
  5. Return chicken and pierogies to skillet and toss to combine. If desired, top with additional seasonings, to taste. Garnish with fresh basil, Parmesan and red pepper flakes, if desired.

Source: Mrs. T’s Pierogies

Healthy 25 January 2021

Protect Your Health with a Heart-Smart Eating Plan

(Family Features) As people have spent more time at home, many have rediscovered the simple joy of home-cooking and stumbled upon a secret weapon for health at the same time. By making smart, intentional decisions from breakfast to dinner and every meal (and drink) in-between, they are supporting strong bodies.

A heart-smart eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association’s Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool.

Healthy eating provides benefits for the whole family whether members are managing existing health conditions or not. This recipe for Baked Parmesan Chicken is packed with 30 grams of protein in each serving yet delivers only 280 calories. For a tasty way to increase vegetable intake, try pairing the no-sugar chicken dish with Green Beans with Mushrooms and Onions.

A key to feeling your best begins with the first meal of the day. Start the morning on a nutritious note with this Ham and Broccoli Frittata – a low-sugar, low-fat, low-calorie alternative to traditional fat- and sugar-laden breakfast foods. With this recipe, you’re setting yourself up for a healthy day and getting the energy you need to live it to the fullest.

Find more recipes and learn more about managing the connection between diabetes and heart health at KnowDiabetesbyHeart.org/Recipes.

Baked Parmesan Chicken

Recipe courtesy of Know Diabetes by Heart
Prep time: 15 minutes
Cook time: 18 minutes
Servings: 4 (3 ounces chicken per serving)

  • Cooking spray
  • 1          large egg
  • 1          tablespoon water
  • 2          teaspoons olive oil
  • 1/3       cup finely crushed, low-sodium, whole-grain crispbread
  • 1/3       cup shredded or grated Parmesan cheese
  • 2          tablespoons minced fresh parsley
  • 1/2       teaspoon ground oregano
  • 1/4       teaspoon pepper
  • 4          boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness
  1. Preheat the oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray.
  2. In a shallow dish, whisk the egg, water and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano and pepper. Dip the chicken in the egg mixture then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray.
  3. Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown.

Nutritional information per serving: 280 calories; 80 calories from fat; 9 g total fat; 2.5 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4 g monounsaturated fat; 125 mg cholesterol; 340 mg sodium; 530 mg potassium; 18 g total carbohydrate; 4 g dietary fiber; 0 g sugar; 0 g added sugar; 30 g protein; 370 mg phosphorus. Choices/Exchanges: 1 starch, 4 lean protein.

Ham and Broccoli Frittata

Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4 (1/4 frittata per serving)

  • Cooking spray
  • 2          cups frozen fat-free potatoes O’Brien, thawed
  • 6          ounces small broccoli florets, rinsed in cold water, drained but not dried
  • 8          large egg whites
  • 1          large egg
  • 4          ounces lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes
  • 1/4       cup fat-free milk
  • 1/4       teaspoon pepper
  1. Preheat the oven to 400 F.
  2. Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4-5 minutes, or until potatoes are golden brown, stirring occasionally.
  3. In a microwaveable bowl, microwave the broccoli, covered, on high for 3-4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.
  4. In a medium bowl, whisk the egg whites and egg. Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well.
  5. Bake for 15-18 minutes, or until the eggs are set.

Nutritional information per serving: 180 calories; 30 calories from fat; 3 g total fat; 1 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 60 mg cholesterol; 460 mg sodium; 570 mg potassium; 17 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 1 g added sugar; 18 g protein; 210 mg phosphorus. Choices/Exchanges: 1 carbohydrate, 2 lean protein.

Green Beans with Mushrooms and Onions

Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4 (1/2 cup per serving)

  • Water
  • 8          ounces green beans, trimmed
  • 2          teaspoons olive oil
  • 4          ounces sliced mushrooms, stems discarded
  • 1/2       cup thinly sliced onion
  • 1          medium garlic clove, minced
  • 1/8       teaspoon salt
  • 2          teaspoons fresh lemon juice
  • 1          pinch pepper
  1. Fill a medium saucepan 3/4 full of water. Bring to a boil, covered, over high heat. Cook the green beans, uncovered, 5 minutes, or until tender-crisp. Drain well in a colander.
  2. In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms, onion, garlic and salt 5 minutes, or until the mushrooms are soft and lightly browned, stirring frequently. Stir in the lemon juice, pepper and cooked green beans.

Nutritional information per serving: 60 calories; 25 calories from fat; 2.5 g total fat; 0.5 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 0 mg cholesterol; 60 mg sodium; 300 mg potassium; 9 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 0 g added sugar; 2 g protein; 70 mg phosphorus. Choices/Exchanges: 2 vegetable, 1/2 fat.

Source: American Heart Association and American Diabetes Association

Meal Ideas 19 January 2021

Easy Ways to Eat More Plants This Year

(Family Features) Plant-forward eating should be easy and delicious – and it can be. Rather than follow strict rules, simply add plant foods like fruits, vegetables, nuts, beans and grains to more meals throughout the day.

Walnuts, for example, are a kitchen multi-tasker with uses well beyond baked goods. In fact, walnuts can be used as a simple, whole-food meat alternative. One ounce of walnuts contains important nutrients including 4 grams of protein, 2 grams of fiber, 2.5 grams of monounsaturated fat, 13 grams of polyunsaturated fat and 2.5 grams of essential omega-3 alpha-linolenic acid.

Try walnuts as an alternative to meat in recipes like Walnut Meatless Meatballs or Pizza with Plant-Based Walnut Crumble, and find more plant-forward recipes at walnuts.org/plantrecipes.

Walnut Meatless Meatballs

Total time: 42 minutes
Servings: 4

  • 1          tablespoon olive oil
  • 1/4       cup minced onion
  • 1          teaspoon minced garlic
  • 1          tablespoon tomato paste
  • 1/2       cup California Walnuts, chopped
  • 1/4       cup cooked brown rice
  • 1/4       cup chopped roasted red peppers
  • 1/4       cup panko breadcrumbs
  • 1/4       cup Parmesan cheese
  • 1          tablespoon Italian seasoning
  • 2          tablespoons chopped Italian parsley
  • 1          egg, beaten
  1. Preheat oven to 375 F and line baking sheet with parchment paper.
  2. In small skillet over medium heat, heat oil. Add onion and garlic; saute 1 minute. Add tomato paste and cook 1 minute. Transfer to food processor with walnuts, rice, roasted red peppers, breadcrumbs, Parmesan, Italian seasoning, parsley and egg. Pulse until combined but not mushy.
  3. Form into eight equal balls and place on prepared baking sheet. Cook 12 minutes, or until firm to touch. Serve with sauce of choice.

Pizza with Plant-Based Walnut Crumble

Total time: 38 minutes
Servings: 4

Walnut Sausage Crumble:

  • 1          cup California Walnuts
  • 1/2       cup cannellini beans, rinsed and drained
  • 1          tablespoon coconut aminos
  • 1          tablespoon olive oil
  • 2          teaspoons fennel seeds
  • 2          teaspoons Italian seasoning
  • 1          teaspoon onion powder
  • 1          teaspoon garlic powder
  • 1          teaspoon smoked paprika
  • 1/4       teaspoon celery salt

Walnut Sausage Pizza:

  • 1          pound pizza dough
  • 6          tablespoons pizza sauce
  • 2/3       cup mozzarella cheese, divided
  • Walnut Sausage Crumble, divided
  • 6          tablespoons pesto
  • 1/4       cup sliced small tomatoes
  • fresh basil leaves
  • shaved Parmesan cheese
  1. To make Walnut Sausage Crumble: In food processor, pulse walnuts, cannellini beans, coconut aminos, olive oil, fennel seeds, seasoning, onion powder, garlic powder, paprika and salt to sausage like consistency.
  2. To make Walnut Sausage Pizza: Preheat oven to 500 F and line two large baking sheets with parchment paper. Divide dough into four pieces and roll out into thin ovals; place on baking sheets.
  3. Spread two dough pieces with equal amounts pizza sauce, 1/3 cup mozzarella cheese and half of Walnut Sausage Crumble.
  4. Spread remaining dough pieces with pesto, remaining cheese, remaining Walnut Sausage Crumble and tomatoes.
  5. Bake 8 minutes, or until pizza edges are golden brown. Garnish with basil leaves and shaved Parmesan.

Source: California Walnuts

Videos 02 December 2020

Creamy Macaroni and Cheese Casserole

(Culinary.net) There’s almost nothing better than keeping warm and cozy on cold winter days. One thing that can help make staying indoors more enjoyable is delicious, warm, perfectly baked food. Casseroles are hearty options for cold, brisk winter days with mixed ingredients baked in a hot oven and served in large scoops.

This Creamy Macaroni and Cheese Casserole is a twist on a childhood favorite (adult-approved, too). Adding a hint of seasoning, like dry mustard and onion powder, and making the cheese sauce with dairy and lots of shredded cheeses gives it just the right amount of flavor and kick.

This recipe is fairly simple, and kids will devour it in seconds. It’s creamy, cheesy and rich with ingredients that combine to create one spectacularly cozy comfort food. It’s baked to meld all those wonderful ingredients into one large masterpiece.

Start by following the package instructions to cook your noodles. Then melt butter, whisk in flour and stir. Next add your dairy and seasonings. Then it’s time for cheese. Combine the noodles and cheese sauce then bake. It only requires a few steps, with one cooking pot and one baking pan, and it’s guaranteed deliciousness.

Next time your family is stuck at home, try this recipe and see the smiles appear on your little ones’ faces as they gobble down every bite. It’s almost impossible to resist a recipe with 4 cups of shredded cheddar cheese and 1 cup of shredded Parmesan cheese. It’s what makes this recipe so gooey and delectable.

So when the wind is howling and there is snow on the ground, don’t fret about making a filling and satisfying dinner. This Creamy Macaroni and Cheese Casserole has you and your family covered.

Find more recipes and comfort food favorites at Culinary.net.

Watch video to see how to make this recipe!

Creamy Macaroni and Cheese Casserole

Servings: 4-6

  • 12        ounces dry elbow macaroni
  • 1/4       cup butter
  • 1/4       cup flour
  • 2          cups milk
  • 1          cup heavy whipping cream
  • 1/2       teaspoon dry mustard
  • 1          teaspoon onion powder
  • 1/2       teaspoon salt
  • 1/8       teaspoon pepper
  • 4          cups shredded sharp cheddar cheese, divided
  • 1          cup shredded Parmesan cheese
  1. Heat oven to 425 F.
  2. Cook macaroni according to package directions. Drain and set aside.
  3. In large saucepan, melt butter over medium heat. Whisk in flour and cook 2 minutes, stirring continuously. Slowly whisk in milk, cream, mustard, onion powder, salt and pepper. Whisk and cook until thickened. Remove from heat and stir in cheeses until melted.
  4. In large bowl, add cooked macaroni and cheese sauce. Mix well and pour into greased 9-by-13-inch baking pan.
  5. Bake 18-24 minutes, or until bubbly. Cool slightly before serving.
Meal Ideas 24 November 2020

Filling Family Comfort Foods

Family Features) Just the thought of comfort foods is often enough to warm the soul, especially as cool winds blow and temperatures drop. When cooler weather calls for hearty meals to give your family a warming boost, you can turn to simple shortcuts for comforting flavor without skipping on quality.

It's hard to go wrong with a casserole on a chilly day. This Chicken and Rice Casserole with Spinach and Mushrooms is made with simple ingredients you probably already have on hand. Because it takes just 20 minutes to make, this recipe is easy to put on the table quickly and may become a new family favorite. Plus, you only use a couple of dishes to prepare, which makes for a simple cleanup after a filling meal.

Parmesan Stuffed Peppers with Rice is the perfect recipe if you are looking for a tasty dish that's a little outside the box. It's an Italian spin on a classic dish using a variety of cheeses packed into colorful bell peppers. You can preheat the oven while completing the minimal preparation then bake to a bubbling, golden perfection.

The convenience, taste, texture and quality of Success Brown Rice as one of the main ingredients in these recipes helps make mealtime a cinch. In fact, any variety can be used in this recipe, including white rice, quinoa and more. Its "Boil-in-Bag" cooking process provides a satisfying shortcut as you simply add water to a saucepan, drop the BPA-free bag into the water, boil for 10 minutes and remove with a fork for a no mess, no measure timesaver.

Visit SuccessRice.com for more comfort food recipes.

Chicken and Rice Casserole with Spinach and Mushrooms

Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4

  • 1 bag Success Brown Rice
  • 1/2 cup ricotta cheese
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon chopped Italian parsley
  • 1 tablespoon olive oil
  • 1/3 cup chopped onions
  • 2 garlic cloves, minced
  • 1/2 package (4 ounces) mushrooms, sliced
  • 1/4 cup white wine
  • 4 cups baby spinach leaves
  • 2 cups shredded, cooked chicken breast
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  1. Prepare rice according to package directions. In small bowl, combine ricotta, Parmesan and parsley; reserve.
  2. In large skillet over medium heat, heat oil. Add onions and garlic; saute 2 minutes. Add mushrooms and wine to skillet. Continue cooking 3 minutes, stirring occasionally. Add spinach and chicken. Stir until spinach is wilted and chicken is heated through, about 2 minutes. Stir in rice, salt and pepper.
  3. Serve casserole topped with dollops of reserved cheese mixture.

Parmesan Stuffed Peppers with Rice

Prep time: 15 minutes
Cook time: 30 minutes
Servings: 6

  • 2 bags Success Brown Rice
  • 2 cups (or 1 can, 15 ounces) tomato sauce, divided
  • 1/2 cup grated Parmesan cheese, divided
  • 1/4 cup basil pesto
  • 3 large bell peppers in assorted colors, halved lengthwise
  • 1 cup shredded mozzarella cheese
  • 1/4 cup fresh basil leaves, thinly sliced
  1. Preheat oven to 425 F. Prepare rice according to package directions.
  2. Add 1 1/2 cups tomato sauce to greased 13-by-9-inch baking dish. In bowl, toss rice with remaining tomato sauce, 1/4 cup Parmesan cheese and pesto.
  3. Divide rice mixture evenly among peppers. Place stuffed peppers in prepared baking dish. Sprinkle mozzarella and remaining Parmesan cheese over peppers.
  4. Cover with foil; bake 18-20 minutes, or until peppers are tender, filling is heated through and cheese is melted. Remove foil. Broil 3-5 minutes, or until cheese is golden brown. Garnish with fresh basil.

Substitutions: Use fontina or provolone for mozzarella cheese and olive tapenade for basil pesto.

Source: Success Rice

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