(Family Features) Whether your favorite springtime meals take you to the patio or have you throwing open the windows to let fresh air in, enjoying the sunshine and warmth with sweet and savory dishes is a perfect way to celebrate the season. Better yet – bring loved ones together with recipes that are as easy to make as they are delicious for refreshing taste without the hassle.

The uplifting aroma and flavor of Envy Apples offer an invitation to savor small moments around the table, especially when used in simple favorites like muffins, sandwiches, pizza or pies for delicious dishes all day long. Celebrating spring can start with this ultimate apple experience, allowing you to introduce loved ones to new ways to rethink weekly staples.

Wake up with breakfast or brunch on the patio, highlighted by Apple and Date Muffins you can prepare fresh or bake ahead of time then reheat for an easy, breezy morning. Spring often means outdoor activities which require a recharge at lunch like these Apple, Bacon and Brie Cheese Toasties featuring the perfect pairing of sweet with savory.

Wind down the day with Stilton Cheese Pizza, an ultimate family favorite and shareable solution. Finally, cap off the excitement of warming weather and time outdoors with a slice of Classic Apple Lattice Tart served with a scoop of ice cream or custard.

These recipes and more start with the craveable texture and crunch of Envy Apples – a leading apple variety – that provide balanced sweetness with flesh that remains whiter longer, even after cutting, so your favorite meals look as delicious as they taste.

Visit EnvyApple.com to find more patio-perfect recipe inspiration.

Classic Apple Lattice Tart

Servings: 8-10

• 2-3 sheets puff pastry dough
• 5 Envy Apples
• 2 tablespoons sugar
• 1 teaspoon finely grated lemon zest
• 1 tablespoon cornstarch
• 1 egg
• 1 tablespoon milk
• 1 tablespoon cinnamon sugar
• ice cream, custard or cream, for serving (optional)

1. Preheat oven to 365 F.
2. Use two sheets semi-thawed pastry to line fluted tart pan approximately 10 inches, pressing and trimming neatly to fit; chill 15 minutes.
3. Peel, core and thinly slice apples into large bowl; sprinkle with sugar, lemon zest and cornstarch then toss well to evenly coat.
4. Arrange apple slices in pastry-lined tart pan, laying flat.
5. Beat egg with milk. Brush egg wash around pastry rim.
6. Cut 1/2-inch strips from remaining pastry sheet and make lattice pattern over apples, crimping edges once lattice is completed.
7. Brush tart with egg wash and sprinkle with cinnamon sugar.
8. Bake 35-40 minutes, or until pastry is golden. Allow to cool at least 15 minutes before slicing. Serve with ice cream, custard or cream, if desired.

Apple and Date Muffins

Servings: 12

• 2 Envy Apples
• 1 tablespoon maple syrup
• 1 cup flour
• 1 cup bran flakes
• 3/4 cup brown sugar
• 1/2 cup chopped dates
• 1/2 teaspoon pumpkin pie spice
• 2 teaspoons baking powder
• 1 cup butter, melted
• 1 egg, beaten
• 3/4 cup milk
• butter or powdered sugar, for serving (optional)

1. Preheat oven to 375 F and line muffin pan with cupcake papers.
2. Peel and core apples and dice finely; toss with maple syrup.
3. In large bowl, combine flour, bran flakes, brown sugar, dates, pumpkin pie spice and baking powder; mix well.
4. In separate bowl, whisk melted butter, egg and milk.
5. Add half maple-apple mixture to dry ingredients.
6. Pour wet ingredients into dry and fold together until mixed. Spoon evenly into muffin tin cupcake papers. Add 1 teaspoon remaining maple-apple mixture to top of each muffin.
7. Bake 20-25 minutes until muffin mix is set and apple topping is golden. Allow muffins to cool 5 minutes before removing from tin.
8. Serve with butter or dust with powdered sugar, if desired.

Stilton Cheese Pizza

Yield: 1 pizza

• 1 tablespoon pizza sauce
• 1 tablespoon sweet chili sauce
• 1 storebought pizza crust
• 1/2 cup mozzarella cheese, divided
• 1/3 cup stilton cheese, divided
• 1 Envy Apple
• 4 slices prosciutto
• fresh arugula leaves, for garnish
• fresh basil, for garnish
• toasted walnuts (optional)

1. Preheat oven to 450 F.
2. Combine pizza sauce and sweet chili sauce. Spread sauce over pizza crust.
3. Sprinkle with half of the mozzarella cheese and half of the stilton cheese.
4. Cut apple in half then core and slice into thin wedges. Arrange apple over cheese then top with remaining cheese.
5. Cook pizza 7-10 minutes until pale golden and starting to bubble. Add prosciutto and cook 2-3 minutes until golden and bubbling.
6. Serve with fresh arugula and basil. Sprinkle with toasted walnuts, if desired.

Apple, Bacon and Brie Cheese Toasties

Servings: 2

• 1 tablespoon butter
• 4 slices sourdough bread
• 1 teaspoon honey mustard, plus additional for serving (optional)
• 4 slices cooked bacon
• 1 Envy Apple, peeled, cored and thinly sliced
• 1 3/4 ounces brie cheese, sliced
• side salad, for serving (optional)

1. Butter one side of each bread slice.
2. Lay out two slices bread, buttered sides down. Top with honey mustard then layer with two bacon slices, apple slices and brie cheese slices. Top with remaining slices bread, buttered sides up, to create two sandwiches.
3. Heat grill pan or frying pan and cook sandwiches until golden brown on each side and cheese is beginning to bubble.
4. Cut sandwiches in half and serve with side salad or extra honey mustard, if desired.

Source: Envy Apples

(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

(Family Features) All aspects of health are important, but heart health is a crucial component of overall well-being. Heart disease is the leading cause of death among Americans but it doesn’t need to be – lifestyle choices play a key role in heart health and it’s never too soon to adopt healthful habits. 

From exercising and getting proper sleep to healthy eating – including heart-friendly snacks like grapes – consider these simple steps.

Eat Right
Adopting a balanced and nutritious diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can impact heart health. One way you may lower your risk for heart disease is by
As an easy, convenient, heart-healthy food, grapes are a perfect ingredient for a heart-friendly eating plan that includes recipes like Grape, Broccoli and Avocado Salad with Toasty Oat Topping. Savory broccoli slaw pairs with the delicate sweetness of crisp, juicy Grapes from California while the toasted oat topping provides a crunchy finish.

Grapes are low in sodium and a good source of vitamin K, which promotes heart health, and contain 7% of the daily recommended intake of potassium, a nutrient critical to heart health. Grapes are a natural source of beneficial antioxidants and other polyphenols and help maintain healthy circulation by promoting the relaxation of blood vessels.

In fact, according to a study published in the “Journal of Nutrition,” men with metabolic syndrome who consumed 1 1/2 cups of grapes every day showed reduced blood pressure, improved blood vessel function and a decrease in a key marker of inflammation.

Women who consumed 1 1/4 cups of grapes every day as part of a separate study published in the “Journal of Nutrition” benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Get Quality Sleep
Sleep is also critical for a healthy heart.  Most experts recommend 7-9 hours of sleep per night for adults. To help achieve that goal, create a bedtime routine by waking up and going to sleep at consistent times. Also ensure a comfortable sleep space by turning off electronics and setting the thermostat to a cozy temperature.

Exercise
A regular exercise routine can have a positive impact on many areas of health. It can be especially beneficial for heart health by lowering blood pressure, reducing inflammation and aiding in maintaining a healthy weight. At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity is recommended by the American Heart Association.  Fuel your workout and recovery with heart-healthy and hydrating foods such as grapes.

Find more heart-healthy recipes at GrapesFromCalifornia.com.

Grape, Broccoli and Avocado Salad with Toasty Oat Topping

Prep time: 30 minutes
Cook time: 5 minutes
Servings: 6

Toasted Oat Topping:

• 1/2 tablespoon butter
• 1/3 cup sliced almonds, coarsely chopped
• 3 tablespoons steel-cut oats
• 1/8 teaspoon seasoned salt
• 1/4 teaspoon Italian herb seasoning

Dressing:

• 6 tablespoons extra-virgin olive oil
• 1/3 cup quartered red or green Grapes from California
• 1/4 cup wine vinegar
• 1 tablespoon honey
• 1/4 teaspoon sea salt
• freshly ground pepper, to taste

Salad:

• 1 bag (12 ounces) broccoli slaw
• 2 cups lightly packed torn curly kale
• 1 1/2 cups halved Grapes from California
• 1/2 cup minced red onion
• 1/3 cup chopped dried figs
• freshly ground pepper, to taste
• 1 large, firm but ripe avocado, diced

1. To make toasted oat topping: In medium skillet over medium-low heat, cook butter, almonds, oats, salt and Italian herb seasoning about 5 minutes, or until lightly toasted and fragrant, stirring frequently.
2. To make dressing: In small blender, puree olive oil, grapes, wine vinegar, honey, sea salt and pepper, to taste, until smooth.
3. To make salad: In large bowl, mix broccoli slaw, kale, grapes, red onion and figs; season with pepper, to taste, and drizzle with dressing; toss well to coat. Add avocado and toss lightly. Transfer to six serving plates or bowls and sprinkle with toasted oat topping.

Nutritional information per serving: 320 calories; 5 g protein; 29 g carbohydrates; 22 g fat (62% calories from fat); 3.5 g saturated fat (10% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 7 g fiber.

Source: California Table Grape Commission

(Family Features) Summertime celebrations with friends, family and neighbors are a perfect way to enjoy the sunshine, warm weather and camaraderie. To satisfy a hungry crowd, though, you’ll need recipes fit for the occasion.

Turn to a versatile signature ingredient like Grapes from California, which can be used in dishes of all kinds from refreshing salads and entrees to flavorful condiments and sweet desserts. Grapes are crisp, juicy and sweet, making them a fantastic addition of flavor and texture for a wide range of recipes. Whether fresh, sauteed, roasted, grilled or even pickled, grapes make it easy to take meals to the next level.

For example, you can start the festivities with grapes as an easy, portable and healthy snack perfect for summer days or use them as a juicy addition to this all-in-one Honey-Lime Quinoa and Grape Salad that’s ideal as a light appetizer or a meal all on its own. Follow it up (or pair it) with a summertime staple – hot dogs – given a sweet-tart twist from pickled grape relish that takes these Sweet and Tangy Pickled Grape Hot Dogs to new heights.

Dessert can’t be much easier than Creamy Vegan Grape Ice Cream as a dairy-free alternative to traditional summer sweets. Oat coffee creamer and pureed grapes are all you need to create this delicious frozen treat. Simply freezing whole grapes also makes for an easy and healthy frozen dessert.

Visit GrapesFromCalifornia.com to discover more summer entertaining inspiration.

Honey-Lime Quinoa and Grape Salad

Prep time: 15 minutes, plus at least 1 hour chill time
Cook time: 22 minutes
Servings: 6 (1 1/3 cups per serving)

Lime Vinaigrette:

• 1/2 cup extra-virgin olive oil
• 1/3 cup lime juice
• 2 tablespoons honey
• 3/4 teaspoon sea salt
• freshly ground pepper, to taste

Salad:

• 1 1/2 cups quinoa
• 2 cups vegetable broth
• 2 cups halved Grapes from California
• 1/2 cup minced red onion
• 1/4 cup chopped fresh cilantro
• 2 tablespoons minced jalapeno pepper
• 1 large firm, ripe avocado, peeled, pitted and cut into bite-size pieces
• 1/2 cup chopped peanuts (optional)

1. To make lime vinaigrette: In medium bowl, whisk olive oil, lime juice, honey, sea salt and pepper, to taste.
2. To make salad: In fine mesh strainer, rinse quinoa; drain well. In medium saucepan, bring broth and quinoa to boil; reduce heat and simmer, covered, 12 minutes. Remove from heat and let stand 10 minutes then fluff with fork and let cool. Transfer to large bowl.
3. Pour vinaigrette over quinoa; stir well to coat. Add grapes, onion, cilantro and jalapeno pepper; cover and chill at least 1 hour.
4. Lightly stir in avocado and transfer to decorative bowl. Sprinkle with nuts, if desired.

Notes: Salad may be prepared and refrigerated up to 2 days ahead without avocado and peanuts. Add avocado and peanuts just before serving.

Nutritional information per serving: 520 calories; 10 g protein; 52 g carbohydrates; 32 g fat (55% calories from fat); 4 1/2 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 490 mg sodium; 7 g fiber.

Sweet and Tangy Pickled Grape Dogs

Prep time: 15 minutes, plus 1 hour marinating time
Cook time: 5 minutes
Servings: 8 (1/4 cup relish per serving)

• 1/2 teaspoon mustard seeds
• 1/2 teaspoon coriander seeds
• 1/2 teaspoon black peppercorns
• 1/2 cup wine vinegar
• 1/4 cup packed brown sugar
• 2 1/4 cups quartered or coarsely chopped Grapes from California (red, green, black or combination)
• 1/4 cup thinly sliced red onion
• 8 turkey or chicken hot dogs
• 8 hot dog buns, lightly toasted

1. Place mustard seeds, coriander seeds and black peppercorns in small resealable bag. Using meat mallet or rolling pin, crush seeds and peppercorns.
2. In small saucepan, stir vinegar, sugar, seeds and peppercorns; bring to boil. Remove from heat and stir to dissolve sugar; let cool. Stir in grapes and onion; set aside to cool and marinate 1 hour, stirring occasionally.
3. Heat grill to medium heat.
4. Grill hot dogs 5 minutes, turning occasionally, or until charred and heated through.
5. Place hot dogs in buns. Using slotted spoon, top with pickled grapes.

Nutritional information per serving: 280 calories; 10 g protein; 39 g carbohydrates; 10 g fat (32% calories from fat); 2 g saturated fat (6% calories from saturated fat); 35 mg cholesterol; 630 mg sodium; 1 g fiber.

Creamy Vegan Grape Ice Cream

Prep time: 20 minutes
Cook time: 10-15 minutes
Servings: 8 (1/2 cup per serving)

• 1 pound stemmed black Grapes from California
• 12 ounces vanilla oat coffee creamer, well chilled
• 12 ounces unsweetened oat coffee creamer, well chilled

1. In high-speed blender, puree grapes until smooth. Transfer to medium saucepan and bring to simmer. Reduce heat to low and cook 10-15 minutes, or until reduced to 1 cup. Cover and refrigerate until well chilled.
2. Stir creamer into pureed grapes and pour into bowl of ice cream maker. Freeze according to manufacturer's directions. Transfer to freezer-safe container; cover and freeze until firm.

Substitution: For lighter color, use 3/4 pound black grapes and 1/4 pound red.

Note: Make sure ice cream maker bowl is well chilled or frozen before making ice cream.

Nutritional information per serving: 140 calories; 0 g protein; 22 g carbohydrates; 6 g fat (39% calories from fat); 0 g saturated fat; 0 mg cholesterol; 45 mg sodium; 1 g fiber.

Source: California Table Grape Commission

(Family Features) As families and friends gather on patios and decks to enjoy the warmth of summer and meals fresh off the grill, many are searching for that perfect ingredient that can complement salads, appetizers, main courses, desserts and more.

This year, you can turn to pecans to elevate meals and give your guests something to rave about. Iconic for their flavor versatility – shining in a wide range of profiles from sweet and spicy to salty, smoky and savory – they’re a tasty addition for favorite summertime recipes.

From an enjoyable crunch to comforting creaminess and a satisfying chew, pecans deliver a perfect bite and texture. These Grilled Pork Chops with Peach Pecan Salsa, for example, are loaded with fresh flavors for an easy, nutritious warm-weather meal.

Taste is just the beginning – pecans also pack a nutritious punch with a unique mix of health-promoting nutrients and bioactive compounds. Known for their rich, buttery consistency and naturally sweet taste, pecans have a longstanding tradition as a nut topping. They’re sprinkled atop this Spiced Pecan Grilled Peach Salad with Goat Cheese for a refreshing seasonal salad with a nutty crunch.

To find more recipes that take summer entertaining to the next level, visit EatPecans.com.

Grilled Pork Chops with Peach Pecan Salsa

Cook time: 25 minutes
Servings: 4

• 4 boneless pork loin chops (each 1-inch thick)
• 3/4 teaspoon, plus 1/8 teaspoon, kosher salt, divided
• freshly ground black pepper, to taste
• 2 medium peaches, diced
• 2/3 cup raw pecan pieces
• 2 tablespoons red onion, diced
• 2 tablespoons chopped fresh basil
• 1 teaspoon minced jalapeno pepper
• 2 teaspoons lime juice

1. Season pork chops with 3/4 teaspoon salt and black pepper, to taste.
2. Heat grill or grill pan to medium-high heat.
3. Grill pork chops until browned, about 5 minutes. Flip and cook 5-6 minutes until food thermometer inserted in center registers 135 F.
4. Transfer to plate and rest at least 5 minutes until internal temperature rises to 145-160 F.
5. Gently stir peaches, pecans, onion, basil, jalapeno, lime juice and remaining salt.
6. Add salsa on top of each pork chop with remaining salsa on side.

Spiced Pecan Grilled Peach Salad with Goat Cheese

Prep time: 5 minutes
Cook time: 50 minutes
Servings: 4

Spiced Pecans:

• 1 large egg white
• 3 tablespoons dark brown sugar
• 1 teaspoon cinnamon
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon kosher salt
• 2 cups pecan halves

Salad:

• 1/4 cup, plus 2 teaspoons, extra-virgin olive oil or pecan oil, divided
• 1/4 cup white wine vinegar
• 1 teaspoon Dijon mustard
• 1/4 teaspoon garlic powder
• 1/8 teaspoon kosher salt
• pepper, to taste
• 2 large peaches, halved and pits removed
• 6 cups mixed baby greens (such as arugula, spring mix and spinach)
• 4 ounces soft goat cheese

1. To make spiced pecans: Preheat oven to 275 F. Line rimmed baking sheet with parchment paper and set aside.
2. In medium bowl, whisk egg white, brown sugar, cinnamon, cayenne pepper and salt until well combined. Fold in pecans and mix until evenly coated in mixture. Spread in single layer on prepared baking sheet.
3. Bake 45-50 minutes, stirring occasionally until pecans are fragrant and golden brown. Allow to cool completely.
4. To make salad: Heat grill to medium-high heat.
5. In small bowl, whisk 1/4 cup olive oil, white wine vinegar, Dijon mustard, garlic powder, salt and pepper, to taste. Set aside.
6. Brush cut sides of peach halves with remaining olive oil and grill until grill lines appear and peaches become tender, 3-5 minutes. Remove peaches and cut into slices.
7. Divide greens among four plates. Top with grilled peach slices and goat cheese. Divide 1 cup spiced pecans evenly among salads and reserve remaining cup for snacking. Drizzle each salad with vinaigrette.

Source: American Pecan Promotion Board

(Family Features) Get out of the kitchen and head outdoors this summer for fresh, delicious meals that call for lighting the grill and relaxing in the warmth of the season. Take some of your favorite courses – like salads, for instance – to the next level by adding grilled ingredients for that perfect bit of char.

This Grilled Sweetpotato and Blueberry Salad offers all the tastes of the season with spring salad mix, fresh blueberries, walnuts and blue cheese. Topped with homemade lemon honey vinaigrette, it’s a light yet filling meal fit for warm days thanks in part to the superfood that takes it to new heights: sweetpotatoes.

As one of the most versatile vegetables that’s easy to add to a variety of recipes for flavor and nutrition enhancement, sweetpotatoes can be a key ingredient in simple or elevated, sweet or savory dishes alike. Whether they’re cooked on the stove, baked, microwaved, slow-cooked or grilled to a perfect doneness with a crispy char, they can be an ideal addition to better-for-you summer meals.

Plus, they’re a “diabetes superfood” per the American Diabetes Association because they’re rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. When enjoyed with the skin on, one medium sweetpotato contains more than 100% of the recommended daily amount of vitamin A, an important vitamin affecting vision, bone development and immune function. They’re also a good source of fiber and rich in potassium.

Another fun fact: the National Sweetpotato Collaborators officially adopted the one-word spelling in 1989 to avoid confusion with equally unique and distinctive potatoes, which are also grown and marketed in the U.S. Sweetpotato is a noun, not an adjective, meaning “sweet” is not a descriptor but part of the actual nomenclature. This is different than other potatoes using adjectives like white, red or russet to describe an entirely different vegetable.

Find more nutritional information, fun facts and summer recipe ideas at NCSweetpotatoes.com.

Watch video to see how to make this recipe!

Grilled Sweetpotato and Blueberry Salad

Recipe courtesy of the North Carolina Sweetpotato Commission and Andrea Mathis (beautifuleatsandthings.com)
Servings: 4

Lemon Honey Vinaigrette:

• 6          tablespoons olive oil
• 1/4       cup lemon juice
• 2          tablespoons Dijon mustard
• 2 1/2    tablespoons honey
• salt, to taste
• pepper, to taste
• 3          medium sweetpotatoes, peeled and sliced
• 2          tablespoons olive oil
• salt, to taste
• pepper, to taste
• 4          cups spring salad mix
• 1          cup fresh blueberries
• 1/3       cup chopped walnuts
• 1/4       cup blue cheese crumbles
• lemon wedges, for garnish (optional)

1. To make lemon honey vinaigrette: In bowl, mix olive oil, lemon juice, Dijon mustard and honey. Season with salt and pepper, to taste. Refrigerate until ready to serve.
2. Preheat grill to medium heat. Drizzle sweetpotatoes with olive oil and season with salt and pepper, to taste. Grill sliced sweetpotatoes on each side about 5 minutes, or until sweetpotatoes are tender and slightly charred. Remove from grill and let cool.
3. To arrange salad, spread spring salad mix onto large platter and top with grilled sweetpotatoes, blueberries, walnuts and blue cheese crumbles.
4. Top with lemon honey vinaigrette and garnish with lemon wedges, if desired.

Source: North Carolina Sweetpotato Commission

(Family Features) Nothing makes family time special quite like a homemade meal, especially one made with locally sourced ingredients that are as fresh and flavorful as they are thoughtfully prepared.

Whether your gatherings with loved ones take place in the family kitchen, on the patio or at a picnic area, this Asparagus, Bacon and Egg Salad makes for a perfect brunch or appetizer that leans on local ingredients like Michigan asparagus, which takes just about three days to get from the field to your table. Grown by more than 100 family farmers, it can be found in your local store at 1-4 days old, compared to 10-20 days old for imported asparagus.

Local means fresh, which makes for an especially delicious meal, but it also means sustainability. Because the Michigan asparagus season relies on the weather and uses rainwater instead of irrigation, it makes for a sustainable product that’s environmentally friendly.

As a nutrient-dense, low-calorie vegetable with no fat, no cholesterol and little sodium, it’s also easy to prepare – just don’t overcook it. Look for thicker spears at the store, as they tend to have greater texture and more flavor and tenderness because the fiber is less concentrated.

Visit michiganasparagus.org to find more flavorful recipes to share with your nearest and dearest.

Watch video to see how to make this recipe!

Asparagus, Bacon and Egg Salad

Recipe courtesy of Ashley from “Cheesecurd in Paradise” on behalf of the Michigan Asparagus Advisory Board

• 6          bacon slices
• 1          pound fresh Michigan asparagus, ends trimmed
• 1/3       cup olive oil
• 2          tablespoons champagne vinegar
• 1          tablespoon honey
• 1          tablespoon Dijon mustard
• 1/4       teaspoon salt
• 1/2       teaspoon black pepper
• 4          hard-boiled eggs, peeled and quartered
• 2/3       cup halved cherry tomatoes
• 1/4       cup sliced green onion

1. In skillet, cook bacon until crisp. Remove from pan. Set aside.
2. Cut asparagus into four pieces. Add asparagus to same skillet used to cook bacon. Cook until fork tender, about 4 minutes, depending on thickness of asparagus.
3. While asparagus cooks, prepare dressing. Whisk oil, vinegar, honey, mustard, salt and pepper. Set aside.
4. Chop bacon.
5. Remove asparagus from pan and place on platter. Top with chopped bacon, eggs, tomatoes and green onion. Pour dressing over top.

Source: Michigan Asparagus Advisory Board

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

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

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

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

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

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

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

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

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

Harvest Bowl Salad with Balsamic Vinaigrette

Servings: 8

Balsamic Vinaigrette:

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

Salad:

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

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

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

(Family Features) Bright, beautiful spring days often call for fresh, delicious meals that give you energy to enjoy the great outdoors. Whether you’re hitting the pavement for a run, powering up for an afternoon at the office or picnicking with loved ones, nutrition and flavor can go hand in hand with an easy-to-make salad.

For your next springtime meal, lean on a versatile ingredient like sweetpotatoes as a key ingredient in this Sweetpotato Power Salad, a light yet filling solution that can feed the whole family. Easy to add to a variety of recipes to enhance flavor and nutrition content, sweetpotatoes can be used in sweet, savory, simple or elevated recipes. Plus, they can be prepared on the stove, baked, microwaved, grilled or slow cooked to fit your favorite dishes as a natural sweetener without added sugar.

According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood” because they’re rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. Due to their high carbohydrate content, they’re an ideal option for athletes before and after exercising with complex carbohydrates that provide sustained energy. Additionally, the antioxidants help reduce inflammation and aid in muscle repair, meaning sweetpotatoes can help both your endurance and recovery.

Another fun fact: the North Carolina Sweetpotato Commission deliberately spells “sweetpotato” as one word, a spelling officially adopted by the National Sweetpotato Collaborators in 1989 to avoid confusion with the white potato or yam among shippers, distributors, warehouse workers and consumers. However, this spelling isn’t universal; you can help teach others and update dictionary entries by signing the change.org petition to give this superfood its due.

Find more information and springtime recipe inspiration at ncsweetpotatoes.com.

Watch video to see how to make this recipe!

Sweetpotato Power Salad

Recipe courtesy of Carol Brown on behalf of the North Carolina Sweetpotato Commission
Servings: 6

• 4-6       North Carolina Sweetpotatoes, peeled and diced (6 cups)
• 2          teaspoons, plus 1 tablespoon, olive oil, divided
• 3/4       teaspoon salt, divided
• 1/4       teaspoon pepper
• 1 1/2    bunches curly kale, rinsed and chopped (7-8 cups)
• 1/2       large lemon, juice only
• 1          can (15 ounces) garbanzo beans, rinsed and drained
• 1          large avocado, pitted and diced
• 1/2       cup cranberries
• 1/2       cup coarsely chopped almonds
• 1/4       cup red onion, chopped
• 1/2-3/4             cup feta or goat cheese

Dressing:

• 2          tablespoons pure maple syrup
• 2          tablespoons olive oil
• 1/4       cup balsamic or white vinegar

1. Preheat oven to 375 F.
2. Place sweetpotatoes in large bowl. In small bowl, lightly whisk 2 teaspoons olive oil, 1/2 teaspoon salt and pepper. Toss on sweetpotatoes and place potatoes on large sheet pan. Bake 35-40 minutes until tender, flipping once during baking.
3. Place chopped kale in large bowl. In small bowl, lightly whisk remaining olive oil, remaining salt and lemon juice. Pour over kale and massage with hands until mixed, about 1 minute.
4. To make dressing: In bowl, whisk syrup, olive oil and vinegar.
5. In bowl with kale, add garbanzo beans, avocado, cranberries, almonds, red onion, sweetpotatoes and cheese. Toss with salad dressing and serve.
6. Note: Sweetpotatoes can be baked and refrigerated 1 day in advance.

Source: North Carolina Sweetpotato Commission

(Family Features) Your next snack or office lunch can get a boost of flavor from this Smashed Cucumber and Grape Salad, perfect for making ahead of time to pack along for whatever the day might bring your way.

As an easy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture and color – plus a healthy boost – that make them an appealing addition to snacks and meals.

To find more good-for-you recipe inspiration, visit GrapesFromCalifornia.com.

Watch video to see how to make this recipe!

Smashed Cucumber and Grape Salad

Servings: 6

• 1 1/4    pounds English or Persian cucumbers, ends trimmed
• 1          teaspoon kosher salt
• 2          tablespoons rice vinegar
• 1          tablespoon reduced-sodium soy sauce
• 2          teaspoons granulated sugar
• 1-2       teaspoons chili oil
• 1          teaspoon toasted sesame oil
• 1          cup halved Grapes from California
• 2          scallions, thinly sliced
• 2          teaspoons toasted sesame seeds

1. Using rolling pin, lightly smash whole cucumbers to break open. Tear or cut cucumbers into 1 1/2-inch pieces and season with salt. Transfer to sieve and drain 10 minutes.
2. In large bowl, whisk vinegar, soy sauce, sugar, chili oil and sesame oil; stir in grapes and scallions.
3. When cucumbers are done draining, add to bowl with grape mixture and stir to combine. Sprinkle with sesame seeds and serve.

Nutritional analysis per serving: 70 calories; 1 g protein; 11 g carbohydrates; 2.5 g fat (32% calories from fat); 0 g saturated fat; 0 mg cholesterol; 170 mg sodium; 1 g fiber.

Source: California Table Grape Commission