(Family Features) When it comes to staying healthy, there is a natural emphasis on physical fitness. However, it’s important to know that nurturing and maintaining brain health is also important for leading a fulfilling life. 

The brain is the command center of the human body and as such, influences every aspect of life. Maintaining brain health requires providing it with nourishment, rest and healthy stimulation.

Consuming healthy, whole foods, including vegetables and fruits, such as grapes, can help establish a strong foundation for brain health. For example, grapes may help protect against metabolic decline in the brain associated with natural aging; in a human study of elderly subjects with mild cognitive decline, UCLA researchers found consuming 2 1/4 cups of grapes every day preserved healthy metabolic activity in regions of the brain associated with early-stage Alzheimer’s disease, where metabolic decline takes hold. 

Adding grapes to your favorite healthy recipes, or enjoying them as a simple snack, helps support a healthy brain. Consider these additional ways to promote positive brain health from the experts at the Mayo Clinic.

Sleep Well
Health experts recommend aiming for at least seven hours of sleep per night. As noted by the Mayo Clinic, adequate sleep may help boost overall memory and brain health by giving the brain time to effectively consolidate memories.

Follow a Healthy Diet
Eating nutritiously benefits the body in many ways, including playing a role in brain health. Healthy eating plans like the Mediterranean diet, which emphasizes plant-based foods, whole grains, fish, healthy fats, fruits and vegetables, are thought by experts to be especially beneficial. Recipes like Warm-Spiced Chickpeas and Couscous with Grapes and Arugula deliver an array of ingredients to support brain health in delicious ways. This recipe is also heart smart because what is good for the heart is also good for the brain.

Stay Social
Keep in touch with family and friends. According to health experts, including the Mayo Clinic, staying connected and interacting socially can help defend against depression and stress, which may contribute to memory loss.

Exercise Regularly
Staying physically active provides well-known benefits for the body, and exercising can also benefit the brain by increasing blood flow to it. Once your workout is over, turn to a post-workout snack like Grapes from California for an energy boost and natural hydration.

Keep Your Mind Active
Like muscles throughout your body, the brain should be used continuously to strengthen it. With nearly endless ways to stimulate the mind, there’s something for everyone to keep their brains in shape from crossword or jigsaw puzzles to reading, learning a new language, playing cards or conquering sudoku.

To find more information about the connection between grapes and health, or discover nutritious recipes, visit GrapesfromCalifornia.com.

Warm-Spiced Chickpeas and Couscous with Grapes and Arugula

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 2 tablespoons extra-virgin olive oil
• 1 small onion, chopped
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon kosher salt, plus additional, to taste, divided
• 1/8 teaspoon ground allspice
• 1 cup Israeli pearl couscous
• 3/4 teaspoon ground turmeric
• 1 1/2 cups water
• 1 can (15 ounces) no-salt-added chickpeas (garbanzo beans), drained
• 1 cup red Grapes from California, halved
• 2 tablespoons chopped fresh cilantro or parsley
• freshly ground black pepper, to taste
• 4 cups lightly packed baby arugula
• lemon wedges

1. In large saucepan over medium heat, heat oil. Add onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.
2. Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well. Serve warm or at room temperature with lemon wedges.

Nutritional information per serving: 370 calories; 12 g protein; 61 g carbohydrates; 9 g fat (17% calories from fat); 1 g saturated fat (2% calories from saturated fat); 0 mg cholesterol; 160 mg sodium; 8 g fiber.

Source: California Table Grape Commission

(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) Between the welcome warmth of the sun’s rays and a nearly universal desire to get outdoors, springtime is a beloved season for enjoying an al fresco meal. Add in fresh produce to heighten the flavors of family favorites and the table is set for a delicious picnic.

Whether your warm-weather adventures take you to a nearby park, a neighbor’s patio or simply your own backyard, satisfying those spring cravings often starts with plant-forward dishes. From tomatoes and onions to mushrooms, Brussels sprouts and other fruits and veggies, you can rely on Mother Nature to give picnic recipes a boost.

For example, these fresh ideas from Aramark’s Feed Your Potential program offer easy solutions to take your loved ones outdoors for a meal all can enjoy. As a popular springtime lunch, sandwiches provide the opportunity to customize servings according to each person’s preferences.

These Portobello Mozzarella Sandwiches are a plant-forward version loaded with grilled mushrooms, fresh mozzarella, pesto mayo, arugula and a balsamic glaze on ciabatta rolls. For an added touch of freshness, a homemade tomato bruschetta topping combines tomatoes, red onions, basil and more to capitalize on a peak produce season.

No picnic is complete without a side that perfectly complements the main course. For a delicious solution that’s fast and easy to make, try a new twist on an al fresco classic: coleslaw. A healthy accompaniment to the sandwiches, this Apricot Brussels Sprouts Coleslaw is an ideal spring dish that calls for less than 10 ingredients and requires simple prep so you can make it fresh before heading out the door.

Visit Aramark’s Feed Your Potential website, fyp365.com, to find more picnic-worthy recipe ideas.

Portobello Mozzarella Sandwiches

Recipe courtesy of Aramark
Servings: 4

Tomato Bruschetta Topping:

• 1/4 pound fresh plum tomatoes, cored and diced
• 2 tablespoons red onion, peeled and minced
• 2 tablespoons fresh basil leaves, thinly sliced
• 1 teaspoon olive oil
• 1/4 teaspoon kosher salt
• 1 pinch ground black pepper
• 1 pinch fresh garlic, peeled and finely minced

Sandwiches:

• 1 pound fresh portobello mushrooms, cleaned, stems removed, sliced thin
• 3 tablespoons olive oil
• 1/4 teaspoon garlic powder
• 1/4 teaspoon kosher salt
• 1/8 teaspoon ground black pepper
• 1/4 cup mayonnaise
• 2 1/2 tablespoons prepared basil pesto
• 4 ciabatta rolls (4-by-4 inches), split in half
• 4 ounces fresh mozzarella cheese, sliced small
• 4 ounces tomato bruschetta topping
• 2 ounces fresh baby arugula
• 1/4 cup balsamic glaze

1. To make tomato bruschetta topping: In bowl, combine tomatoes, onion, basil, olive oil, salt, pepper and garlic. Set aside.
2. To make sandwiches: Preheat grill pan or grill to medium heat.
3. Toss sliced mushrooms with olive oil, garlic powder, salt and pepper.
4. Grill mushrooms until fork-tender, 3-4 minutes on each side. Let cool.
5. Mix mayonnaise with pesto until combined. Spread 2 tablespoons pesto mayonnaise on cut sides of each roll.
6. For each sandwich, layer 1/4 of grilled mushrooms, mozzarella slices, tomato bruschetta topping, arugula and balsamic glaze.
7. Top with other roll halves. Cut diagonally in half to serve.

Apricot Brussels Sprouts Coleslaw

Recipe courtesy of Aramark
Servings: 4

• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1 tablespoon granulated sugar
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• 2 cups trimmed and shredded Brussels sprouts
• 1 cup dried apricot, diced
• 1 cup red onion, trimmed and diced

1. Combine mustard, honey, sugar, salt and pepper. Mix well.
2. Add Brussels sprouts, apricot and onion; toss to coat.

Source: Aramark

(Family Features) Whether your festivities include immediate family or bring together relatives from around the country, the holidays are about making memories with loved ones. From the first days of the season to the last, many families spend their precious time together with favorite activities and the best foods the holidays have to offer.

This year, you can change things up and start new traditions with a fresh ingredient like Envy apples, which provide an easy way to update classics due to their sweet taste and availability. The sweet, sophisticated flavor; uplifting, fresh aroma; delightfully satisfying crunch; beautiful appearance; and naturally white flesh that doesn’t brown as quickly as other apples all lend themselves to shareable recipes like this Apple Wreath Salad or Roasted Apple Macaroni and Cheese, both perfect for holiday parties.

Because cherished memories are made with sweet ingredients, you can turn cozy movie nights into festive and memorable events year after year by pairing Hallmark Channel’s popular “Countdown to Christmas” holiday movies with delicious desserts like Apple Custard Sponge Trifle and Brown Butter Apple Pie.

Find more memory-making recipes at EnvyApple.com.

Apple Custard Sponge Trifle

Servings: 8-10

• 6 Envy apples
• 2 tablespoons golden caster sugar
• 1 teaspoon cinnamon
• 1/2 cup, plus 2 tablespoons, water
• 1 tablespoon corn flour
• 1 large plain sponge cake
• 2 cups vanilla bean custard
• 1/2 cup caramel or butterscotch sauce, plus additional for garnish, divided
• 1/2 cup creamfresh apple slices
• fresh strawberry slices

1. Peel, core and dice apples; place in large saucepan. Add caster sugar, cinnamon and 1/2 cup water. Simmer apples 5-8 minutes until tender.
2. Combine corn flour and remaining water. Stir corn flour mixture into apples until apples are syrupy.
3. Cut sponge cake into 2-centimeter diced pieces. Arrange 1/3 of sponge pieces in base of serving bowl. Add half of cinnamon apple pieces, including syrupy juices. Add 1 cup custard and drizzle with 1/4 cup caramel sauce. Repeat with remaining ingredients, finishing with sponge cake; chill.
4. Whip cream and spoon dollops over sponge cake to cover top. Garnish with apple slices, strawberry slices and caramel sauce.

Apple Wreath Salad

Recipe courtesy of "The Produce Moms" (@theproducemoms)

Balsamic Dressing:

• 1 tablespoon honey
• 1 tablespoon Dijon mustard
• 1/2 teaspoon fine sea salt
• 1/2 teaspoon black pepper, finely ground
• 1 large garlic clove, minced
• 1/4 cup balsamic vinegar
• 3/4 cup extra-virgin olive oil

Salad:

• 10 ounces baby arugula
• 3 Envy apples, sliced
• 9 ounces goat cheese, crumbled
• 3 ounces pomegranate arils
• 3 ounces pecans, toasted

1. To make balsamic dressing: In small serving bowl, whisk honey, Dijon mustard, salt, pepper, garlic, balsamic vinegar and olive oil.
2. Place dressing bowl in center of large board or platter. Arrange arugula around dressing bowl in wreath shape.
3. Place apple slices on top of arugula. Sprinkle on goat cheese, pomegranate arils and pecans.

Brown Butter Apple Pie

Streusel Topping:

• 1/2 cup flour
• 1/4 cup chopped pecans
• 2 tablespoons light brown sugar
• 4 tablespoons butter, cut into 1/2-inch cubes

Filling:

• 4 tablespoons butter
• 2 pounds Envy apples, cut into 1/4-inch slices
• 1/2 cup light brown sugar
• 1/2 teaspoon cinnamon
• 1/8 teaspoon grated nutmeg
• 1/4 teaspoon salt
• 1 teaspoon vanilla
• 3 tablespoons flour

• 1 deep dish frozen pie shell

1. Preheat oven to 375 F.
2. To make streusel topping: Mix flour, chopped pecans and light brown sugar. Stir in butter using fingertips until incorporated with small lumps of butter visible. Refrigerate.
3. To make filling: In large skillet over medium heat, melt butter until amber, stirring often. Set aside to cool. In large bowl, stir sliced apples, brown sugar, cinnamon, nutmeg, salt, vanilla and flour using spatula. Pour brown butter over apples and mix, scraping skillet with rubber spatula to incorporate brown butter bits.
4. Place frozen pie shell on baking sheet. Add 2 cups apple mixture into shell, gently pressing apple slices for even base. Add remaining apple slices and gently press. Sprinkle streusel topping evenly over apples.
5. Bake 30 minutes then reduce oven temperature to 350 F and bake 35-45 minutes until topping is golden and apples feel tender when pierced with fork.

Roasted Apple Macaroni and Cheese

• Salted water
• 1 pound macaroni noodles
• 4 tablespoons butter
• 1 Envy apple, peeled and diced
• 4 tablespoons flour
• 2 cups heavy cream
• 2 cups milk
• 3 cups sharp cheddar cheese, grated
• 1 cup Romano cheese, grated
• 1 cup gruyere cheese, grated
• 1 tablespoon kosher salt
• 1 teaspoon Worcestershire

Topping:

• 2 tablespoons butter
• 1 cup panko breadcrumbs

1. Bring large pot of salted water to boil. Add noodles and cook until just tender. Drain and set aside.
2. In large pot over high heat, melt butter then saute diced apple until caramelized and tender. Sprinkle in flour and stir. Cook 1 minute, stirring frequently.
3. Whisk in heavy cream and milk; bring to boil, whisking frequently so milk doesn't burn.
4. Once boiling, turn heat to low and whisk in cheddar cheese, Romano cheese, gruyere cheese, salt and Worcestershire. Continue whisking until cheese is melted thoroughly.
5. Carefully pour mixture into large blender and blend on high until smooth.
6. Pour cheese sauce over noodles and stir.
7. Pour macaroni and cheese into 9-by-13-inch pan and spread evenly.
8. Heat oven to broil.
9. To make topping: In medium bowl, melt butter and stir in panko breadcrumbs.
10. Sprinkle breadcrumbs over macaroni and cheese; broil until golden brown.

Source: Envy Apples

(Family Features) Cool winter days and their cold, crisp air call for a quick warmup in the form of a classic combo: soup and sandwich. Next time you need warmed up from the inside out, go for a homemade pairing that brings together a cheesy handheld and hearty minestrone.

When you sit down for a wintertime meal with the family, Gourmet Grilled Cheese with Aunt Nellie’s Pickled Beets provides the comfort you crave with caramelized onions, gooey melted cheese and toasted sourdough. Slowly simmered to savory perfection, 3-Bean Tortellini Minestrone – powered by READ 3-Bean Salad – plays the ideal complement to the griddled sandwiches as a filling soup without the hassle.

To find more comforting meal ideas made for combatting the cold, visit AuntNellies.com and READSalads.com.

Gourmet Grilled Cheese with Pickled Beets

Recipe courtesy of "Carlsbad Cravings"
Prep time: 60 minutes

Caramelized Onions:

• 3 tablespoons butter
• 3 tablespoons olive oil
• 3 large yellow onions, halved, sliced 1/4-inch thick
• 1-2tablespoons water (optional)
• 1 tablespoon brown sugar
• 1 tablespoon balsamic vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1/8 teaspoon red pepper flakes

Sandwiches:

• 8 large sourdough slices, 1/2-inch thick
• 1/3 cup mayonnaise
• 4 ounces fresh goat cheese, at room temperature
• 8 ounces shredded gruyere cheese, at room temperature
• 1 jar Aunt Nellie's Sliced Pickled Beets (about 32 beets)
• 2 cups baby arugula
• 2 tablespoons butter, divided
• 2 tablespoons olive oil, divided

1. To make caramelized onions: In Dutch oven over medium-high heat, melt butter and olive oil. Add onion and cook, stirring occasionally, 5 minutes then reduce heat to medium.
2. Cook until onions are caramelized and rich, deep golden brown, about 25 minutes, stirring often. Turn heat to medium-low or add water if onions are dry or start to scorch before caramelizing.
3. Add sugar, balsamic vinegar, salt, pepper and red pepper flakes; cook 1 minute. Onions should be jammy and darkly caramelized when done. Remove to plate to cool.
4. To make sandwiches: Spread out bread slices on flat surface. Spread thin layer of mayonnaise on one side of each bread slice.
5. Turn four bread slices over and spread goat cheese on plain side. Top goat cheese with gruyere, even layer of beets, caramelized onions and arugula. Top with remaining bread, mayo side out. Secure with toothpicks, if desired.
6. In large skillet over medium-low heat, melt 1 tablespoon butter with 1 tablespoon olive oil. Add two sandwiches, cover and grill until bottom of bread is toasted, about 5-7 minutes, and cheese starts melting, checking often. Flip and cook, uncovered, until cheese is melted and bottom of bread is toasted.
7. Repeat with remaining sandwiches.

3-Bean Tortellini Minestrone

Recipe courtesy of "Joy of Eating"
Prep time: 20 minutes
Cook time: 25 minutes

• 1 can (15 ounces) READ 3-Bean Salad
• 1/2 cup extra-virgin olive oil
• 1/2 medium yellow onion, diced
• 3 peeled garlic cloves, minced
• 2 pinches salt, plus additional to taste, divided
• 1 teaspoon Italian seasoning
• 1/4 teaspoon black pepper, plus additional to taste, divided
• 3 small carrots, trimmed, peeled and diced
• 2 celery stalks, trimmed and diced
• 1 medium zucchini, diced
• 1 can (28 ounces) diced tomatoes, undrained
• 1 Parmesan rind (optional)
• 6 cups low-sodium vegetable broth
• 9-10 ounces refrigerated cheese tortellini
• 2 cups baby spinach
• jarred pesto, for serving (optional)

1. Drain and rinse bean salad; set aside.
2. In large pot over medium heat, heat olive oil. Add onions, garlic and 1 pinch salt; saute until translucent, 3-4 minutes. Stir in Italian seasoning and 1/4 teaspoon black pepper. Cook until fragrant, about 1 minute. Add carrots, celery and zucchini with remaining pinch salt. Cook, stirring occasionally, until vegetables are crisp tender, 5-7 minutes.
3. Stir in tomatoes. Add Parmesan rind, if desired. Cook about 10 minutes until most tomato juice evaporates. Pour in vegetable broth. Bring to boil. Add tortellini; cook 2 minutes, or just until tender. Stir in bean salad and spinach. Cook 2-3 minutes to heat through.
4. Season with additional salt and black pepper, to taste. Serve garnished with pesto, if desired.

Source:

Seneca Foods

Family Features) As the weather turns the corner and temperatures rise, opportunities for dining outdoors and soaking up the sunshine abound. Patio meals often mean fresh flavors, making spring a perfect time for heading outside with your favorite seasonal dishes.

The freshness of Texas 1015 Sweet Onions is an ideal starting point for recipes that heighten the enjoyment of al fresco dining. As the first spring sweet onion of the season, they’re harvested and packed fresh, meaning they’re never stored. Plus, with no burning sensation when you cut them, you can skip the tears for more enjoyable meal prep.

It’s a versatile veggie that can be grilled, roasted, eaten fresh or caramelized for delightful recipes like this Flatbread with Caramelized Onions, Bacon and Arugula. Start by heating butter and olive oil then allow the onions to rest in the mixture; once they’re sweating, turn the heat down and cover the pan. Stirring every 10 minutes, cook for about 40 minutes until the onions reach a deep golden brown. In the final 10 minutes, stir in balsamic vinegar for savory flavor.

Layer the sweet, caramelized concoction along with cheese and bacon on a flatbread. Bake (or grill, if the weather allows) for 15 minutes before topping with fresh arugula for a lighter dish that reminds you springtime has arrived.

Find more recipes to celebrate spring at tx1015.com.

Storage Tips for Sweet Onions

Short-term storage for sweet onions is simple: If using them within a week, just leave them out on the counter. However, if you’re stocked up and thinking beyond a handful of days, consider these tips for keeping them fresh long-term.

1. Wrap and separate. If you plan to store in the refrigerator, wrap each bulb individually in a paper towel. Place the bulbs in the crisper with the vents closed.
    
2. Break out the pantyhose. Because sweet onions can be preserved if stored in a cool, dry place with air circulation, you can put one onion in each leg of clean pantyhose then tie a knot above the onion. Keep adding onions until each leg is full. Each time you need one, simply cut the sections based on the number of onions you need.
    
3. Keep away from spuds. Although they pair perfectly in dozens of recipes, for storage purposes, onions and potatoes don’t play nice. Storing together can cause onions to go bad quicker.

Flatbread with Caramelized Onions, Bacon and Arugula

Recipe courtesy of South Texas Onions
Servings: 2-3

• 1 tablespoon butter
• 1/2 tablespoon olive oil
• 1 large sweet onion, sliced
• 1/2 teaspoon balsamic vinegar
• 1 naan flatbread (rectangular shape)
• 1 cup cheddar cheese, shredded
• 1 cup fontina cheese, shredded
• 4 slices bacon
• arugula
• olive oil (optional)
• lemon juice (optional)

1. To make caramelized onions: In pan over medium-high heat, heat butter and olive oil. Add onions and let sit about 5 minutes. Once onions start sweating, turn heat to low and cover pan. Cook onions to deep golden brown, stirring every 10-15 minutes. With 10 minutes left, stir in balsamic vinegar.
2. To make flatbread: Preheat oven to 425 F.
3. On flatbread, layer cheese, bacon and caramelized onions. Bake 13-15 minutes, or until cheese is bubbly and edges are golden brown.
4. Toss arugula with olive oil and lemon juice, if desired, before placing on flatbread.

Source: South Texas Onions

Recipes to help boost iron levels, aid plasma donation recovery

(Family Features) Chef Nate Appleman knows how important it is to serve healthy meals to your family – ones they actually want to eat. Before having his first child, he transformed his eating and exercise habits and lost 85 pounds to get on a healthier path.

Now, he’s cooking meals for his family, including 14-year-old Oliver who was diagnosed with Kawasaki Disease as a toddler – an inflammation of the blood vessels that can cause damage to coronary arteries – as a healthy lifestyle is important to help manage the disease. Since Oliver’s diagnosis, Appleman made it his personal mission to create awareness of Kawasaki Disease and for the critical need for plasma donations that many people with the disease rely on for treatment, which is why he partnered with Abbott to bring attention to the need for plasma donations.

Plasma is a powerful part of your blood that supports essential bodily functions. It’s a lifeline for thousands of people who are immune-compromised and live with a variety of chronic and complex diseases. In fact, more than 125,000 Americans rely on medication made from plasma every day, according to the Plasma Protein Therapeutics Association (PPTA).

The COVID-19 pandemic led to a serious shortage of plasma donors – average donations per center in the United States were down approximately 11% during the first few months of 2021 compared to the previous year, further deepening the nearly 20% decline in donations in 2020 compared to 2019, according to the PPTA.

Donating plasma is a safe and relatively easy process. Since plasma is replaced in the body within about 24 hours, it can be donated up to twice per week. With a donation that typically takes between 1-3 hours, you can make a lasting impact by providing lifesaving medicine for patients like Oliver.

It’s a good idea to fuel up with iron-rich foods before and after donating, so Appleman created these fresh, nutritious recipes he loves to serve his family: Marinated Skirt Steak, Lemon Chicken with Roasted Red Onions and Potatoes, and Cheesy Frittata with Veggies.

Learn where you can donate at bethe1donor.abbott.

Marinated Skirt Steak

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Vinaigrette:

• 1/4 cup oil
• 1/4 cup fish sauce
• 1/4 cup rice wine vinegar
• 1/4 cup water
• 2 tablespoons raw sugar
• 1 cup chopped fresh cilantro
• 1 lime, juice only
• 1 clove garlic, minced
• 1 small Thai bird chile or serrano chile, chopped
• 1/4 head finely shaved green cabbage
• 1/4 head finely shaved purple cabbage
• 2 carrots, thinly julienned

Skirt steak:

• 1 1/2 pounds trimmed skirt steak
• 1/2 cup coconut milk
• 3 cloves garlic, minced
• 2 tablespoons lime juice
• 1/4 cup chopped fresh cilantro
• 2 tablespoons sriracha
• salt, to taste
• 3 cups cooked brown rice
• 1/2 cup crushed peanuts
• 1 lime, quartered, for garnish

1. To make vinaigrette: In large bowl, mix oil, fish sauce, rice wine vinegar, water, sugar, cilantro, lime juice, garlic and chile. Toss cabbage and carrots in vinaigrette; refrigerate until ready to serve.
2. To make skirt steak: Marinate steak in coconut milk, garlic, lime juice, cilantro, sriracha and salt, to taste, at least 1 hour, or up to 24 hours.
3. Heat grill to high.
4. Grill 3-4 minutes each side until medium rare.
5. Let rest 3 minutes.
6. Thinly slice steaks against grain and serve with vinaigrette, rice and crushed peanuts; garnish with lime wedges.

Lemon Chicken with Roasted Red Onions and Potatoes

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Lemon chicken:

• 1 whole chicken, cut into eight pieces
• 1 ounce minced garlic
• 1/4 teaspoon granulated garlic
• 1/4 teaspoon paprika
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon ground fennel seed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon ground coriander
• 1 tablespoon kosher salt

Potatoes:

• 2 1/2 pounds Yukon gold potatoes
• salted water
• oil

Cauliflower:

• 1 head cauliflower
• salted water
• ice
• 2 tablespoons mayonnaise
• 1 teaspoon tamari or soy sauce
• 1 tablespoon chopped parsley

Roasted onions:

• 1 red onion
• salt
• oil

For serving:

• 3 ounces pitted Castelvetrano or green olives, cut into quarters
• 5 ounces wild arugula
• 1 lemon, quartered

1. To make lemon chicken: Marinate chicken in mixture of minced garlic, granulated garlic, paprika, smoked paprika, fennel pollen, dried oregano, coriander and salt; let sit overnight.
2. To make potatoes: Boil potatoes in heavily salted water until tender. Cool, peel and cut into 1 1/2-inch chunks. Toss with oil to coat; reserve.
3. To make cauliflower: Cut cauliflower into florets and blanch in salted water 1 minute; shock in ice bath. Remove from ice and dry. Toss with mayonnaise, tamari and parsley; reserve.
4. To make roasted onions: Preheat oven to 450 F. Peel onion and slice into 1-inch rings. Toss with salt and oil; roast until slightly caramelized with texture. Chill and reserve.
5. Preheat oven to 450 F.
6. Bake chicken on sheet pan approximately 15 minutes. Add potatoes and cauliflower. Bake approximately 15 minutes then switch oven to broil approximately 10 minutes.
7. Squeeze lemon over reserved onion.
8. When chicken is crispy and reaches internal temperature of 165 F, remove from oven and add onions and olives. Plate chicken, potatoes, onions, olives and cauliflower on top of arugula and garnish with lemon.

Cheesy Frittata with Veggies

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Roasted Garlic:

• 2 heads garlic
• olive oil
• salt

Frittata:

• oil
• 2 medium leeks, sliced
• 8 ounces blanched, chopped broccoli
• salt, to taste
• 9 eggs
• 2 tablespoons chopped fresh parsley
• 2 ounces grated Parmigiano Reggiano
• 2 tablespoons heavy cream

1. To make roasted garlic: Preheat oven to 400 F.
2. Slice 1/4 inch off entire heads of garlic and place cut sides down in 1-liter casserole dish. Drizzle with olive oil and sprinkle with salt; cover with lid.
3. Bake 35-45 minutes until heads of garlic are soft and light brown. Let cool then use back of knife to squeeze garlic from pods.
4. To make frittata: Lower oven to 375 F.
5. In saute pan, heat oil over medium-high heat. Cook leeks until soft; add broccoli then season with salt, to taste, and remove from heat.
6. In mixing bowl, mix roasted garlic, sauteed leeks and broccoli, eggs, parsley, Parmigiano Reggiano and cream; place in 9-inch pie dish and bake approximately 20 minutes until top of frittata is brown. Remove from oven and let cool slightly before cutting and serving.

Source: Abbott

(Family Features) Warm weather and grilling go hand-in-hand, and few dishes say summer like burgers. While traditional beef patties come to mind for many, there are also healthy protein options to satisfy that burger craving without sacrificing flavor.

For example, salmon is a nutritionally well-rounded alternative that offers a variety of health benefits, and an option like gluten-free Trident Seafoods Alaska Salmon Burgers are made with wild, sustainable, ocean-caught whole filets with no fillers and are lightly seasoned with a “just-off-the-grill,” smoky flavor. Topped with melted cheddar then piled on top of fresh arugula, peppered bacon and zesty mayo, these Alaskan Salmon Burgers with Peppered Bacon are a twist on tradition that can help you put a protein-packed, flavorful meal on the table in minutes.

Find more healthy seafood recipes at tridentseafoods.com.

Watch video to see how to make this recipe!

Alaskan Salmon Burgers with Peppered Bacon

Prep time: 13 minutes
Servings: 4

• 1/2       cup mayonnaise
• 1 1/2    tablespoons lemon juice
• 1/2       teaspoon lemon zest
• salt
• pepper
• 1          box (11.2 ounces) Trident Seafoods Alaska Salmon Burgers
• 4          cheddar cheese slices
• 4          seeded burger buns, split and toasted
• 4          cups arugula
• 6          strips peppered bacon, cooked
• 12        bread-and-butter pickles, drained

1. In small bowl, combine mayonnaise, lemon juice and lemon zest. Season with salt and pepper. Set aside.
2. Cook salmon burgers according to package directions. When almost cooked through, top each with slice of cheese, cover and cook until melted.
3. Spread cut sides of buns with mayonnaise and top bottom buns with arugula. Cover with salmon burgers, bacon, pickles and top buns.

Source: Trident Seafoods

(Family Features) Joining loved ones at the family table is an important moment for many, both as a filling way to enjoy a meal and an emotionally satisfying way to catch up on all the day’s events. Make those moments count by combining nutritious ingredients and creating recipes that can quickly become favorites.

As part of the Powerful Pairings initiative – launched by the United Sorghum Checkoff Program, National Pork Board and USA Pulses – these recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Combined, these three ingredients can work together in sweet and savory dishes alike, and they shine with a multitude of herbs, spices and sauces from around the world. A powerhouse nutritional trio, they include foods from the protein, vegetable and grain groups outlined in MyPlate, a template for balance, variety and moderation.

Plus, the taste and versatility of these ingredients make it easier to achieve more family meals, which promotes cohesion, communication and relationships, helping loved ones celebrate simple joys together and be more prepared for uncertainty and difficult life moments.

Find more information, resources and recipes at powerfulpairings.com.

Mediterranean Grain Bowl with Pork Skewers

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 45 minutes, plus 2 hours marinate time
Cook time: 75 minutes
Servings: 6 (1 pork skewer, 2/3 cup sorghum, 2 tablespoons hummus)

Red Lentil Hummus:

• 1 1/3    cups water
• 1/3       cup dried red lentils
• 1          tablespoon olive oil
• 1          tablespoon tahini
• 1          tablespoon lemon juice
• 1/2       teaspoon minced garlic
• 1/2       teaspoon cumin
• 1/4       teaspoon salt
• 1/4       teaspoon black pepper

• 12        ounces pork loin roast, trimmed of fat
• 4          tablespoons olive oil, divided
• 2          teaspoons minced garlic
• 1          teaspoon lemon zest
• 1          teaspoon ground cumin
• 1          teaspoon salt
• 1/2       teaspoon black pepper
• 1          sweet onion, chopped
• 3          cups no-salt-added chicken stock
• 3/4       cup whole-grain sorghum, rinsed and drained
• 1          cup canned garbanzo beans (chickpeas), rinsed, drained and dried with paper towels
• 1 1/2    cups halved cherry tomatoes
• 1          cup arugula
• 1          cup chopped cucumber
• 2/3       cup crumbled feta cheese
• 1/2       cup kalamata olives

1. To make Red Lentil Hummus: In small saucepan, combine water and dried red lentils; bring to boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes, or until lentils split and become soft. Cool and transfer to food processor. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper; process 30-60 seconds, or until smooth, stopping to scrape down sides as needed. Transfer to airtight container and store in refrigerator up to 5 days until serving time.
2. Cut pork loin into 1-inch cubes. Place in re-sealable plastic bag set in shallow dish. In small bowl, combine 3 tablespoons olive oil, garlic, lemon zest, cumin, salt and black pepper. Pour half olive oil mixture over meat, reserving remaining half. Seal bag; turn to coat meat. Marinate in refrigerator 2 hours, turning bag occasionally.
3. In medium saucepan, heat remaining olive oil over medium-high heat. Add onion, cook and stir 6-8 minutes, or until tender. Add stock and bring to boil. Add sorghum. Reduce heat and simmer, covered, 45-60 minutes, or until sorghum is tender, stirring occasionally.
4. Preheat oven to 400 F.
5. Arrange chickpeas on foil-lined 15-by-10-by-1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast 20-30 minutes, or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and increase oven to 500 F.
6. Drain meat, discarding marinade. Divide among six wooden or metal skewers. Arrange skewers on wire rack on baking sheet and bake 10 minutes, or until meat is slightly pink in center, turning once halfway through.
7. To serve, divide cooked sorghum between six shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.

Nutritional information per serving: 505 calories; 28 g total fat (8 g saturated fat); 14 mg cholesterol; 528 mg sodium; 43 g total carbohydrates (8 g dietary fiber, 6 g sugars); 23 g protein; 1% vitamin D; 15% calcium; 19% iron; 16% potassium; 361 mg phosphorus (29%).

Sorghum Split Pea Soup

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 20 minutes
Cook time: 60 minutes
Servings: 6 (1 1/4 cup each)

• 1 1/2    tablespoons olive oil
• 1          onion, chopped
• 3/4       cup sliced carrots
• 3/4       cup sliced celery
• salt, to taste
• pepper, to taste
• 1 1/2    teaspoons minced garlic
• 6          cups no-salt-added chicken stock
• 1 1/4    cups green split peas
• 1          small ham bone
• 2/3       cup chopped ham
• 2/3       cup pearled sorghum
• 4          sprigs thyme
• 2          bay leaves
• 1 1/2    tablespoons Worcestershire sauce
• chopped fresh thyme (optional)
• cracked black pepper (optional)

1. In 4-quart stock pot or large pot, heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper, to taste, and cook, stirring occasionally, 10-12 minutes, or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to boil; reduce heat and simmer, covered, 45-60 minutes, or until split peas are soft and sorghum is tender.
2. Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with salt and pepper, to taste.
3. Garnish with chopped fresh thyme and cracked black pepper, if desired.

Nutritional information per serving: 336 calories; 8 g total fat (2 g saturated fat); 22 mg cholesterol; 573 mg sodium; 48 g total carbohydrates (12 g dietary fiber, 7 g sugars); 20 g protein; 3% vitamin D; 5% calcium; 17% iron; 19% potassium; 227 mg phosphorus (18%).

Lemon-Garlic Tenderloin with Warm Sorghum Salad

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 25 minutes
Cook time: 70 minutes
Servings: 6 (2 ounces pork, 3/4 cup sorghum salad)

• 2          cups vegetable broth
• 2          cups water
• 1          cup whole-grain sorghum
• 2          tablespoons olive oil
• 1          tablespoon minced garlic
• 1          tablespoon minced fresh parsley
• 1 1/2    teaspoons lemon zest
• 1/2       teaspoon salt
• 1/2       teaspoon pepper
• 1          pork tenderloin (16 ounces), trimmed of fat
• 1          medium sweet potato, peeled and cut into 1/2-inch pieces
• 1          cup kidney beans, rinsed and drained
• 1/2       cup dried cranberries
• 1/2       cup pecan halves

1. Preheat oven to 425 F. In medium saucepan, combine vegetable broth and water. Bring to boil. Add sorghum. Reduce heat to simmer and cook, covered, 45-60 minutes, or until tender.
2. In medium bowl, combine olive oil, garlic, parsley, lemon zest, salt and pepper. Drizzle half oil mixture on pork; rub in with fingers. Place pork in shallow roasting pan. Add sweet potatoes to bowl with remaining oil mixture. Toss to coat and set aside.
3. Roast pork, uncovered, 10 minutes. Arrange sweet potatoes around pork and roast 15-20 minutes, or until pork reaches 145 F internal temperature and potatoes are tender. Remove pork from pan. Cover; let stand 10 minutes.
4. Stir roasted sweet potatoes, beans, cranberries and pecan halves into cooked sorghum and heat through.
5. Slice pork tenderloin and serve with warm sorghum salad.

Nutritional information per serving: 436 calories; 15 g total fat (2 g saturated fat); 55 mg cholesterol; 369 mg sodium; 55 g total carbohydrates (8 g dietary fiber, 16 g sugars); 25 g protein; 2% vitamin D; 6% calcium; 20% iron; 20% potassium; 377 mg phosphorus (30%).

Source: Powerful Pairings

(Family Features) Few moments make summers quite as special as family meals, whether you’re soaking up the sun’s rays on the patio or beating the heat at the dining room table. You can make evenings the highlight of the day with loved ones by centering dinner around the flavors of the season.

Fish, for example, is a popular choice for many with its lighter texture and a flavor profile that’s easily paired with a variety of veggies. These Blackened Salmon Sliders with Pickled Beet Relish can feed a family in a fun, handheld way with Aunt Nellie’s Pickled Beets serving as a perfect partner for the fish fillets.

No summer dinner is complete without a side dish like this BLT Potato Salad. A trio of classic warm-weather ingredients – bacon, lettuce, tomato – blend together with READ German Potato Salad and a homemade vinegar-based dressing for a delightful spin on a family favorite.

To find more summer-inspired meal ideas perfect for sharing with family and friends, visit readsalads.com and auntnellies.com.

Blackened Salmon Sliders with Pickled Beet Relish

Recipe courtesy of tarateaspoon.com
Prep time: 40 minutes
Yield: 12 sliders (2 per serving)

• 4 single-serve cups Aunt Nellie's Diced Pickled Beets
• 1 finely chopped scallion (about 2 tablespoons)
• 1/2 cup shredded radishes
• 1 cup plain Greek yogurt
• 1/2 cup finely crumbled feta cheese
• 2 tablespoons chopped flat-leaf parsley
• 2 teaspoons chopped oregano
• 1/4 teaspoon kosher salt, plus additional, to taste, divided
• 1 pinch ground black pepper
• 2 pounds salmon fillets, skinless
• 3 tablespoons blackened seasoning
• 2 tablespoons olive oil
• 12 slider buns
• 1 cup baby arugula

1. Drain beets well. In medium bowl, combine diced beets, scallions and radishes. Set aside.
2. In small bowl, combine yogurt, feta, parsley and oregano. Stir in 1/4 teaspoon kosher salt and black pepper. Set aside.
3. Cut salmon into 12 roughly 2 1/2-inch squares, about 1/2-inch thick. Slice thick parts of fillets in half to make thinner, if needed.
4. Sprinkle fillets with salt, to taste, on both sides. Sprinkle evenly with blackened seasoning until well coated.
5. Heat nonstick skillet or cast-iron pan over medium heat and add oil. Add salmon, in batches if needed, and cook, turning once, until salmon is crisped and almost cooked through, about 1 1/2 minutes per side. Remove and let rest.
6. Spread each slider bun with about 1 tablespoon yogurt sauce. Layer arugula, salmon and beet relish on each slider and serve.

BLT Potato Salad

Recipe courtesy of eazypeazymealz.com
Prep time: 20 minutes
Servings: 4

• 1 can (15 ounces) READ German Potato Salad
• 3 Roma tomatoes, diced
• 1/4 cup finely diced red onion
• 2 cups baby arugula
• 6 slices crisp-cooked bacon, crumbled

Dressing:

• 1/3 cup apple cider vinegar
• 3 tablespoons olive oil
• 3/4 teaspoon kosher salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper

1. Place potato salad in large bowl. Gently stir in diced tomatoes and onion.
2. Add arugula; stir gently to combine. Sprinkle with crumbled bacon.
3. To make dressing: In bowl, combine apple cider vinegar, olive oil, salt, garlic powder and black pepper. Drizzle over potato salad to serve.

Source: Seneca Foods

Aunt Nellies