(Family Features) As a key part of a nutritious eating plan, protein intake can be a healthy step to take in the new year. One increasingly popular way to add protein to your at-home menu is with protein-packed, plant-based foods like tempeh.

Tempeh’s roots date back thousands of years and originate in Indonesia. It’s an all-natural protein source made with simple, whole-food ingredients – most often fermented soybeans, water and rice – and is high in protein, packed with fiber and low in fat, sodium and calories. Tempeh is also loaded with vitamins and minerals like calcium, manganese, phosphorus and iron, and has all nine essential amino acids. Because it’s fermented, the nutrients in tempeh are easy for the body to digest.

The health benefits of tempeh, including 18 grams of protein per serving, are one reason to give it a try, but another is it’s easy and versatile to cook. It has a firm texture, nutty taste and can be baked, fried, steamed or grilled. Tempeh also easily absorbs marinades, spices and sauces. To prepare tempeh, cut it into cubes, strips or crumble it then toss into a stir-fry, layer it onto a BLT sandwich or simply warm a skillet and sear it until golden brown.

The possibilities for tempeh are nearly endless, and it’s also increasingly easy to find. For example, Lightlife, founded in 1979 as “Tempeh Works,” was among the first commercial producers of tempeh in the United States. Today, it offers its Original Tempeh at more than 18,500 retail stores nationwide.

Find protein-packed meal ideas, like Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes, at lightlife.com.

Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes

Pickled Pink Onions:

• 1/4       cup white wine vinegar
• 2          teaspoons white sugar
• 1/4       teaspoon salt
• 1/2       small red onion, peeled and thinly sliced

Sesame Ginger Vinaigrette:

• 2          tablespoons vegetable oil
• 2          teaspoons sesame oil
• 2          teaspoons grated fresh ginger
• 2          teaspoons rice wine vinegar
• 2          teaspoons soy sauce
• 2          teaspoons toasted sesame seeds

Sweet Potatoes:

• 1          tablespoon olive oil
• 1          large sweet potato, peeled and cut into 1/2-inch slices

Tempeh:

• 1          package (8 ounces) Lightlife Original Tempeh
• 1          teaspoon vegetable oil
• 2          tablespoons soy sauce
• 2          cups baby spinach or kale
• 2          cups cooked tri-color quinoa, at room temperature
• 1/2       ripe avocado, cubed
• 1/2       cup canned chickpeas, rinsed and drained
• 6          red grape cherry tomatoes, halved
• 6          yellow grape cherry tomatoes, halved
• 1/2       cup pea shoots

1. To make pickled pink onions: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.
2. To make sesame ginger vinaigrette: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.
3. To make sweet potatoes: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.
4. To make tempeh: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.
5. To assemble bowls: On bottoms of two shallow bowls or plates, spread cooked quinoa. Top with piles of warm sweet potatoes, pickled pink onions, sauteed spinach or kale, avocado, chickpeas, grape tomatoes and pea shoots. Top with tempeh and serve with sesame ginger vinaigrette.

Source: Lightlife

(Family Features) A new year brings new opportunities for personal changes and improvement from taking steps forward in a career to bettering personal relationships and - perhaps most common - starting on a path toward better health. For many, the worthwhile challenge of enhancing physical health begins with the foods and beverages you eat and drink.

Step one is to leave behind the habit of turning to unhealthy meals and instead focus on dishes that call for fresh fruits and veggies like this Quinoa Salad with Orange Cilantro Salad Dressing. Simply start with cooked quinoa and mix together with your preferred produce like orange slices, grapefruit and diced avocado. Add feta cheese, lime juice and diced red onion to bring the flavor to life and drizzle with the light, zesty dressing.

Making nutritious choices goes beyond just your meals, however. Take your commitment to the next level with beverages that don't cancel out your effort to eat healthy. This Spiced Citrus Ginger Mocktail combines a concentrate made of orange juice, orange peel, lime juice and lime peel with zero-sugar, zero-calorie ginger ale.

These health-conscious recipes are made possible with the flavor enhancement of Zevia beverages, which are naturally sweetened with stevia and include no artificial ingredients, colors or preservatives. Ranging from sodas to organic teas, energy drinks, sparkling water and mixers for cocktails and mocktails, the zero-sugar beverages fit nearly any lifestyle including eating patterns like paleo, keto, intermittent fasting and gluten-free.

Visit zevia.com/recipes to find more nutritious food and drink solutions.

Quinoa Salad with Orange Cilantro Salad Dressing

Yield: 2 cups

Dressing:

• 1/2 cup Zevia Orange Soda
• 1/4 cup lime juice
• 1/2 cup olive oil
• 1 cup fresh cilantro
• 1/2 avocado
• 1 teaspoon garlic

Quinoa Salad:

• 1 cup quinoa
• leafy greens (optional)
• 1 orange, cut into pieces (optional)
• 1 grapefruit, cut into pieces (optional)
• 1 lime, juice only
• 1/2 avocado, diced (optional)
• 1/4 cup feta cheese (optional)
• 1/4 cup diced red onion (optional)

1. To make dressing: In food processor, pulse orange soda, lime juice, olive oil, cilantro, avocado and garlic until consistency is smooth.
2. To make quinoa salad: Cook quinoa according to package directions and let cool.
3. Once quinoa is cool, add to bowl with orange pieces, if desired; grapefruit pieces, if desired; lime juice; avocado, if desired; feta cheese, if desired; and diced onion, if desired. Top with orange cilantro salad dressing.

Spiced Citrus Ginger Mocktail

Yield: 1 mocktail

Concentrate:

• 1 cup fresh-squeezed orange juice
• 1/2 cup fresh-squeezed lime juice
• 1 orange peel
• 1 lime peel
• 1/2 teaspoon black peppercorns, lightly crushed
• 5 cardamom pods, lightly crushed
• 2 cinnamon sticks, lightly crushed

Mocktail:

• 1/3 cup concentrate
• 1 can Zevia Ginger Ale
• ice
• lime wedge, for garnish (optional)
• orange wedge, for garnish (optional)

1. To make concentrate: In small saucepan, combine orange juice, lime juice, orange peel, lime peel, black peppercorns, cardamom pods and cinnamon sticks. Bring to boil over high heat then turn to low; simmer until liquid has reduced by half, 3-4 minutes. Let cool and strain out solids. Transfer to glass jar and store until ready to use.
2. To make mocktail: Combine concentrate with ginger ale over ice.
3. Garnish with lime wedge or orange wedge, if desired.

Source: Zevia

(Family Features) While you may not be able to enjoy game day with thousands of your closest friends at the stadium this year, that doesn’t mean you can’t still enjoy tailgate-worthy grub at home with a smaller group of friends and loved ones.

Step up your home-gate with an appetizing pre-game lineup featuring customized hot dogs and bratwursts as the main course with other plate-filling appetizers on the side to keep the noshing going right up to game time like bacon-wrapped potatoes, sweet cinnamon churros and a savory take on guacamole.

Find more game day recipes worth cheering about at Culinary.net.

Build-Your-Own Brat Bar

A simple and tasty main course, hot dogs and bratwursts are mainstays on game day and can be easily topped and customized to match each guests’ taste buds, regardless of age. Consider setting out a variety of garnishes and topping options such as these:

• Ketchup
• Mustard
• Relish
• Onions
• Chili
• Nacho cheese
• Shredded cheese
• Jalapeno peppers
• Diced tomatoes
• Sauerkraut
• Cole slaw
• Pickle spears
• Barbecue sauce
• Sriracha

A Bacon-Wrapped Winner

Creating a mouthwatering game day spread is all about teamwork, and it’s hard to find a better set of teammates than crispy bacon and potatoes.

Take one to the house with these Pigskin Potatoes that cut down on prep time and cleanup as an easy-to-eat finger food that can be made in advance. Just prep the potatoes and wrap with bacon a day or two ahead of time then throw in the oven an hour or so before kickoff.

Your base ingredient in these tasty, touchdown-worthy snacks, Wisconsin Potatoes, are low in calories, high in fiber and a source of vitamin B6, potassium, vitamin C and antioxidants.

Find more game day inspiration at eatwisconsinpotatoes.com .

Pigskin Potatoes

Recipe courtesy of The Little Potato Company on behalf of Wisconsin Potatoes
Prep time: 20 minutes
Cook time: 44 minutes
Serves: 8

• 1 1/2    pounds Boomer Gold Little Potatoes
• 6          ounces plain cream cheese, at room temperature
• 1/3       cup orange cheddar cheese, finely shredded
• 3          tablespoons fresh chives, finely chopped
• 1/8       teaspoon salt
• 1/8       teaspoon pepper
• jalapenos, to taste (optional)
• 1       pound bacon, thinly sliced, rashers cut in half

1. Preheat oven to 400 F.
2. Boil potatoes until fork tender, approximately 15-20 minutes. Cut in half and allow to cool.
3. In bowl, use spatula to combine cream cheese, cheddar, chives, salt, pepper and jalapenos, if desired.
4. Once potatoes cool, spread cream cheese on one half of each cut potato and sandwich using other half. Wrap each potato using half rasher of bacon around cut middle to secure cheese filling.
5.  
6. Bake on middle rack 10 minutes to allow bacon to set. Flip and bake 10 minutes.
7. Turn oven to broil. Broil 2 minutes, turn and broil 2 minutes until bacon reaches desired crispiness.

Tip: Bacon-wrapped potatoes can be made ahead of time and kept in refrigerator until ready to bake.

A Sweet Cinnamon Snack

Sweet, handheld snacks make for perfect teammates while watching a game at home, and these Churros are an ideal example of a quick, fun bite that’s made with ease.

Requiring less than an hour in the kitchen, they can be made in short order without missing your favorite team’s first play. Lightly coated with fresh cinnamon and flavored with C&H Golden Brown Sugar, these deep-fried delights are as simple to make as they are delicious.

Find more home-gating recipe ideas at chsugar.com .

Churros

Prep time: 20 minutes
Cook time: 20 minutes
Yield: 45 churros

• 1 1/4    cups water
• 1/2       cup (1 stick) unsalted butter
• 2          teaspoons C&H Golden Brown Sugar
• 1/4       teaspoon salt
• 1          cup all-purpose flour
• 3          large eggs, lightly beaten
• 3          cups canola oil, for frying
• 1          cup C&H Granulated Sugar
• 2          tablespoons ground cinnamon

1. In medium saucepan over high heat, combine water, butter, sugar and salt; bring to boil.
2. Reduce heat and add flour. Using wooden spoon, mix vigorously until mixture forms into dough. Remove from heat.
3. While stirring, gradually add eggs into dough. Mix well. Place dough in pastry bag fitted with large star tip.
4. In heavy pot over medium-high heat, heat oil until it reaches 365 F.
5. On plate, mix granulated sugar and cinnamon; set aside.
6. Squeeze churro dough in 4-inch strips into hot oil. Fry 5-6 churros in batches until golden brown, about 2 minutes per side. When ready, transfer to plate lined with paper towels.
7. Roll churros in sugar-cinnamon mix.

A Tasty Take on a Tailgate Favorite

Even at home, game day means good times with friends and family while enjoying moments together watching your favorite teams. A menu full of flavorful favorites takes the experience to another level, and tackling your spread by starting with a tasty dip is a sure way to fire up the crowd.

No tailgate or home-gate is complete without fresh guacamole made with the Avocados From Mexico brand. Because they’re always in season, you can enjoy guac during your favorite sporting events and beyond.

Take it to the house with a twist on a game day classic by testing out this Bacon Chipotle Guacamole, a tailgate-worthy snack loaded with crowd-pleasing flavor. Because it’s such a fan-favorite, you might find yourself making another round at halftime.

To find this recipe and more ways to take your tailgate to new heights, including more than 200 guacamole recipes to choose from, visit avocadosfrommexico.com .

Bacon Chipotle Guacamole

• 3          Avocados From Mexico, halved, pitted and peeled
• 3          tablespoons shallot, minced
• 2          garlic cloves, minced
• 1/2       cup cilantro, finely chopped
• 1          lime, juice only
• 8          ounces applewood smoked bacon, cooked and crumbled
• 1/2       cup tomatoes, small diced
• 2          canned chipotle chiles, finely chopped
• ground cumin. to taste
• salt, to taste
• pepper, to taste

1. In large bowl, mash avocados with shallots, garlic, cilantro and lime juice to desired consistency. Fold in bacon, tomatoes and chipotle chiles until well combined. Season with cumin, salt and pepper, to taste.

Photo courtesy of Getty Images (hot dogs)

Photo courtesy of The Little Potato Company (Pigskin Potatoes)
Photo courtesy of C&H Sugar (Churros)
Photo courtesy of Avocados From Mexico (Bacon Chipotle Guacamole)

Sources: Wisconsin Potatoes
C&H Sugar
Avocados From Mexico

(Family Features) According to the “Journal of Nutrition Education and Behavior,” studies have proven that eating meals together as a family can improve communication and relationships, which is especially important during times of uncertainty and life’s more difficult moments. Great-tasting foods like pork and pulses can be combined to bring families together with quality nutrition, which helps bodies survive and thrive.

Pulses are the nutritionally dense, edible seeds of legumes including dry peas, beans, lentils and chickpeas. Together with pork, this pairing provides critical nutrients to support weight management and immune function, along with plenty of protein – providing all nine essential amino acids – fiber, B vitamins, zinc, iron, potassium, selenium and folate.

As part of the Powerful Pairings initiative, launched by the National Pork Board and USA Pulses in an effort to promote pairing whole foods to bring taste, balance and nutrition to the center of the plate, these recipes for Green Chili Jack Smash Burgers, Cuban Black Beans and Pork Chops with Smashed Yellow Peas and Black-Eyed Pea Gravy encourage a nutritious way to enjoy fresh taste.

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

Green Chili Jack Smash Burgers

Recipe courtesy of the National Pork Board and USA Pulses
Servings: 4

Burger Patties:

• 1          pound ground pork
• 4          tablespoons red onion, scrubbed with vegetable brush under running water and finely minced
• 1          teaspoon garlic, minced
• 1          teaspoon chipotle chili powder
• 2          teaspoons ancho chili powder
• 1          cup cooked black-eyed peas, drained
• 1          teaspoon salt, plus additional, to taste
• 4          slices Jack cheese

Caramelized Onions:

• 2          tablespoons butter
• 1          large onion, scrubbed with vegetable brush under running water and sliced thin
• 1/2       cup water
• 1/2       teaspoon salt

Charred Green Chili Mayo:

• 1          can (3 ounces) diced green chilies
• 2/3       cup mayonnaise
• 1          clove garlic, crushed
• 1          tablespoon lime juice
• 2          green onions, gently rubbed under cold running water and finely sliced
• 1/4       cup cilantro, gently rubbed under cold running water and chopped

• 4          hamburger buns
• 1          avocado, peeled and sliced
• 1/2       head lettuce, gently rubbed under cold running water

1. In large bowl, mix ground pork, onion, garlic and chili powders. Add black-eyed peas and salt; mix well. Form into four loosely packed balls and refrigerate at least 30 minutes.
2. To make Caramelized Onions: In large skillet over medium-high heat, warm butter. Add onions, water and salt; cook, stirring, until onions soften and turn golden brown, about 5 minutes. Remove from heat and set aside.
3. To make Charred Green Chili Mayo: Place green chilies in hot cast iron skillet over medium-high heat. Cook, turning, until chilies begin to soften and turn black. Remove from heat and place in small bowl. Add mayonnaise, garlic and lime juice; whisk to blend. Add green onions and cilantro; stir well and refrigerate.
4. To make burgers: Warm cast iron or nonstick griddle pan over medium-high heat. Place pork balls on hot skillet; flatten with heavy metal spatula. Season with salt, to taste. Cook approximately 3 minutes; flip and cook 2-3 minutes until internal temperature reaches 145 F.
5. Lightly toast buns. Place each burger on toasted bun with slice of cheese, Caramelized Onions, Charred Green Chili Mayo, avocado and lettuce.

Pork Chops with Smashed Yellow Peas and Black-Eyed Pea Gravy

Recipe courtesy of the National Pork Board and USA Pulses
Servings: 4

• 2          cups yellow split peas, cooked and drained
• 1/4       cup, plus 2 tablespoons, softened butter, divided
• 1/4       cup cream
• 1/4       teaspoon salt, plus additional, to taste
• 4          pork chops
• pepper, to taste
• 2          tablespoons olive oil
• 1          onion, gently rubbed under cold running water and diced
• 1          can black-eyed peas with juice
• 1/8       cup flour
• 1          cup milk

1. In medium bowl, use fork or potato masher to mash peas. Stir in 1/4 cup butter, cream and 1/4 teaspoon salt.
2. Season pork chops with additional salt and pepper, to taste.
3. In large skillet, warm oil over medium heat. Add pork chops to pan and cook approximately 4 minutes per side, or until they reach internal temperature of 145 F. Remove pork chops from pan; keep warm.
4. In same pan, add remaining butter, onion and black-eyed peas. Cook 2-3 minutes until warm throughout, scraping pan. Add flour and season with salt and pepper, to taste. While stirring, slowly add milk.
5. Serve mashed peas topped with pork chops and black-eyed pea gravy.

Cuban Black Beans

Recipe courtesy of Carolina Molea on behalf of the National Pork Board and USA Pulses
Serving: 6

• 1          quart water
• 1          green bell pepper, scrubbed with vegetable brush under running water and diced, divided
• 4          cloves garlic, peeled, divided
• 1          cup dried black beans, rinsed and soaked overnight
• 1          bay leaf
• 2          tablespoons olive oil
• 2          slices bacon, diced
• 1/2       Spanish onion, scrubbed with vegetable brush under running water and diced
• 1/2       teaspoon dried oregano
• 1/4       teaspoon ground cumin
• 1/2       teaspoon black pepper
• 2          tablespoons apple cider vinegar
• 1          tablespoon light brown sugar

1. Fill large pot with water. Add 1/2 diced green pepper, two garlic cloves, beans and bay leaf. Bring to boil over high heat. Reduce heat, cover and simmer until beans are tender, about 1 hour.
2. In skillet over medium-high heat, warm olive oil. Add bacon; cook, turning, until bacon starts to brown, about 2 minutes. Add remaining green pepper and onion; cook, stirring, until slightly softened, about 3 minutes.
3. Chop remaining garlic cloves. Add to skillet with oregano, cumin and black pepper. Stir 1 minute. Pour in vinegar, scraping browned bits from bottom of pan with wooden spoon.
4. When beans are cooked, discard bay leaf. Transfer 1 cup beans to blender; blend to make paste. Return blended beans to large pot. Add bacon mixture and sugar. Stir well; bring to boil over medium heat. Lower heat, simmer and cook, uncovered, 20 minutes, skimming foam from top.

Source: National Family Meals Month

(Family Features) Regardless of what back to school looks like this year, preparing family meals throughout the week does not have to be a challenge. Shopping at a store like ALDI can stretch your budget and help you make five different meals over five days for about $5 a meal pretax for a family of four.

Using a mix of kitchen staples you already may have, along with fresh ingredients, you can make delicious, affordable recipes for the whole family. Simply select a protein or main ingredient and explore versatile ways to build other meals around it during the week. 

Grilled chicken breasts are ideal for on-the-go lunches or weekday dinners. Busy parents can get dinner on the table in less than 30 minutes with an easy Chicken Cacciatore in the pressure cooker or simple prep-ahead Chicken Enchiladas. These convenient dishes make it a snap to add variety by substituting chicken with shrimp, beans or vegetables.

Serving organic produce, fresh and frozen meats, seafood and on-the-go snacks can be easy when you shop at a store like ALDI for the back-to-school season. Plus, you can find foods to fit any dietary style without breaking the bank.

Find more family meal solutions at aldi.us.

Pressure Cooker Chicken Cacciatore

Recipe courtesy of “Pinch of Yum” on behalf of ALDI
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 6

• 1-1 1/2             pounds chicken breasts or chicken thighs
• flour
• 1          pinch salt, plus 2 teaspoons, divided
• 2          tablespoons extra-virgin olive oil
• 1          onion, diced
• 16        ounces mushrooms, sliced
• 3          cloves garlic, minced
• 1/2       cup chicken broth
• 1          bell pepper, diced
• 1          can (28 ounces) diced tomatoes
• 4          tablespoons butter
• capers (optional)
• parsley, plus additional for topping (optional)
• lemon
• preferred pasta
• Parmesan cheese (optional)

1. Dredge chicken in flour and pinch of salt. Turn on saute function on pressure cooker. Add oil; saute chicken 2-3 minutes on each side. Remove and set aside (chicken will finish cooking later).
2. Add onion, mushrooms and garlic. Saute until softened. Add broth and let sizzle out.
3. Add chicken, bell pepper, tomatoes and remaining salt to pressure cooker. Cook on high pressure 15 minutes. Release pressure.
4. Shred chicken. Stir in butter, capers, parsley and lemon. Serve with preferred pasta and top with additional parsley and Parmesan cheese, if desired.

Easy Chicken Enchiladas with Black Beans

Recipe courtesy of “Wellness for the Win” on behalf of ALDI
Prep time: 25 minutes
Cook time: 25 minutes
Servings: 10

• Nonstick cooking spray
• 1          medium onion, chopped

Chicken:

• 1          pound chicken breasts
• 1/4       teaspoon garlic powder
• 1/4       teaspoon onion powder
• 1/4       teaspoon chili powder
• 1/4       teaspoon cumin
• salt, to taste
• pepper, to taste

Enchiladas:

• 15        ounces black beans, drained and rinsed
• 10        ounces diced tomatoes and green chilies, drained
• 2          cups shredded Mexican cheese, divided
• 16        ounces restaurant-style salsa, divided
• 10        whole-wheat tortillas

Optional Toppings:

• diced avocado
• plain Greek yogurt
• cilantro

1. Preheat oven to 400 F. Spray 9-by-13-inch pan with nonstick cooking spray and set aside.
2. In medium skillet over medium-high heat, cook onion until translucent, about 3-5 minutes. Transfer to large bowl and set aside.
3. To make chicken: Season chicken breasts with garlic powder, onion powder, chili powder, cumin and salt and pepper, to taste. Add chicken to same skillet over medium-high heat. Cook 5-7 minutes on each side, or until cooked through. Use fork and knife to shred chicken.
4. To make enchiladas: In large bowl with cooked onion, add shredded chicken, black beans, diced tomatoes, green chilies and 1 cup shredded Mexican cheese. Use spoon to mix well.
5. Pour 1 cup salsa on bottom of greased pan and use spatula to spread evenly. Scoop about 1/2 cup chicken and veggie mixture into each tortilla. Roll tightly and place seam side down in pan.
6. Top enchiladas with 3/4 cup salsa and remaining shredded cheese; use spatula to spread evenly.
7. Cover pan tightly with foil and bake 25-30 minutes. Remove from oven; serve hot. Add avocado, yogurt and cilantro, if desired.

Source:  ALDI

(Family Features) A distinctive and unexpected ingredient like rice vinegar is an easy way to bring faraway flavors to your favorite summer dishes. This pantry staple adds an Asian-inspired flavor to recipes of all kinds, from marinades to high-end meals.

Explore a new way to enjoy steak this summer with a recipe for zesty, marinated beef paired with crisp broccolini and peppers to give a familiar dish a fresh makeover using flavors from another origin. Give fajitas an Asian makeover with shrimp seared in a decadent hoisin-ginger sauce or try a fresh take on a crunchy salad with this Mexican-meets-Asian layered approach that’s perfect for lunch.

Include seasonal produce like cucumbers, bell peppers and tomatoes to enhance your summer flavor fusions. Pantry staples like black beans and canned corn also offer accessible ways to make elevated summer classics.

Capture Asian flavors with ingredients like NAKANO Rice Vinegar, which has perfected its rice vinegars over eight generations to offer unique and delicious flavors perfect for making mouthwatering Asian-inspired recipes at home.

Pro Flavor-Fusion Tips

• The key to a successful stir-fry is to use high heat to quickly cook meats and vegetables in stages without overcrowding the pan. This ensures that veggies stay slightly crisp, and meats develop a delicious sear instead of steaming.

• Avocado oil has one of the highest smoke points, making it a great choice for high-heat cooking like stir-frying.

• Hoisin sauce, which you can find in the Asian section of most grocery stores, is used frequently in Chinese and Vietnamese cuisine. It’s a salty, fermented soybean paste often combined with garlic, chiles and five-spice powder, which adds a sweet, umami-rich, aromatic flavor to the dish.

• Shishito peppers are slender, mild, green Japanese peppers available in the produce section of well-stocked grocery stores or Asian markets. If shishito peppers are unavailable, substitute with multicolored mini peppers.

• To accommodate those who love a lot of spice and those who prefer less spice, serve mild-to-medium-spicy foods with additional chili sauce on the side.

• Swap out heavy, high-calorie salad dressings for a splash of additional flavor with NAKANO rice vinegar.

Find more flavorful ways to put an Asian twist on your summer dishes at nakanoflavors.com.

Sizzling Shrimp Fajita Stir-Fry

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 6

• 1 1/2    pounds large, raw shrimp, peeled and deveined (21-25 shrimp total)
• 2          tablespoons soy sauce, divided
• 4          teaspoons cornstarch, divided
• 1/4       cup NAKANO Roasted Garlic Rice Vinegar
• 3          tablespoons hoisin sauce
• 2          teaspoons grated fresh ginger
• 3          tablespoons vegetable oil, divided
• 1          red onion, cut into thin slivers
• 1          red bell pepper, cut into thin strips
• 1/2       pound shishito peppers, stemmed
• 6          warmed corn or flour tortillas
• 1/2       cup finely shredded red cabbage
• 1/4       cup thinly sliced green onions

1. In medium bowl, combine shrimp, 2 teaspoons soy sauce and 2 teaspoons cornstarch; let stand 5 minutes to marinate.
2. In separate bowl, whisk remaining soy sauce, remaining cornstarch, rice vinegar, hoisin sauce and ginger until blended.
3. In large nonstick skillet over medium-high heat, heat 1 tablespoon oil until shimmering. Add half of shrimp; cook 1 minute on each side. Transfer to clean bowl; repeat with remaining shrimp. Wipe out skillet with paper towel.
4. In same pan, heat remaining oil until shimmering. Add red onion, bell pepper and shishito peppers. Cook, stirring, 2-4 minutes until peppers begin to blister. Add vinegar mixture; cook, stirring, 1-2 minutes, or until sauce is slightly thickened. Add shrimp to pan. Cook, tossing well until shrimp and vegetables are coated with sauce.
5. Fill tortillas with shrimp mixture, cabbage and green onions.

Spicy Steak and Broccoli

Prep time: 20 minutes
Cook time: 10 minutes
Servings: 6

• 1          beef tenderloin (1 1/2 pounds), cut into 2-inch cubes
• 1          tablespoon soy sauce
• 1          tablespoon cornstarch
• 1/2       teaspoon ground black pepper
• 1/2       teaspoon garlic powder
• 3          tablespoons avocado oil, divided
• 2          cups multicolored, mini sweet peppers, cut into thin rings
• 1/4       pound broccolini, cut into 3-inch sections
• 2          large shallots, chopped
• 1/4       cup NAKANO Seasoned Rice Vinegar
• 1          tablespoon sugar
• 1          teaspoon sambal oelek (Asian-chili garlic sauce) or sriracha
• 1/4       teaspoon kosher salt
• 2          teaspoons grated fresh ginger

1. In medium bowl, combine beef, soy sauce, cornstarch, black pepper and garlic powder.
2. In large nonstick skillet over medium-high heat, heat 1 tablespoon oil. Add peppers, broccolini and shallots; cook 3 minutes, or until tender crisp. Transfer to clean bowl.
3. In same skillet over high heat, heat 1 tablespoon oil until shimmering. Add half of beef in single layer. Cook undisturbed 2 minutes, or until bottoms are browned. Stir. Cook 1 minute, or until outer surfaces are no longer pink. Transfer to bowl with vegetables. Repeat with remaining oil and beef. Return beef and vegetables to skillet over medium-high heat.
4. In small bowl, combine rice vinegar, sugar, sambal oelek, salt and ginger. Add mixture to pan. Cook 2 minutes, or until sauce is slightly thickened.

Glass Jar Layered Taco Salad

Prep time: 10 minutes
Servings: 1

• 1/2       avocado
• 1/4       teaspoon serrano pepper
• 1          tablespoon cilantro
• 2          tablespoons NAKANO Organic Seasoned Rice Vinegar
• 2          tablespoons sesame oil
• 1          teaspoon lime juice
• 1/3       teaspoon salt
• 1/2       cup corn
• 1/2       cup red cabbage, shredded
• 1/2       cup jicama, diced
• 1/2       cup black beans, rinsed
• 1/2       cup shredded green cabbage
• 1/2       cup cherry tomatoes, halved
• 1/2       cup extra-firm tofu, diced
• 1/2       cup corn chips, crushed
• 1/2       cup spinach
• 1          tablespoon queso fresco

1. In bowl, mash avocado and add serrano pepper, cilantro, rice vinegar, sesame oil, lime juice and salt. Stir to combine.
2. Build salad in layers of corn, cabbage, jicama, black beans, cabbage, tomatoes, tofu, corn chips, spinach and queso fresco while adding drizzles of dressing between layers.

Source: NAKANO

(Family Features) Losing weight and focusing on a healthful diet may lead you back to the same tried-and-true tricks, however, conventional wisdom doesn’t always pay dividends. Some eating plans may offer up new twists to help you and your family eat meals you enjoy without forgoing your health goals.

For example, “Always Eat After 7 PM,” written by Joel Marion, CISSN, NSCA-CPT, five-time best-selling e-book author and co-founder of the e-commerce supplement company BioTrust Nutrition, debunks popular diet myths and offers an easy-to-follow diet that accelerates fat-burning and allows you to indulge in your most intense cravings by eating the majority of your calories at night. The outlined plan features a 14-day “acceleration phase” designed for rapid results, a “main phase” when you’ll learn which fat-burning foods to eat to achieve your weight loss goals and a “lifestyle phase” to keep the weight off for good.

Conventional wisdom dictates that it’s best to avoid carbs, eat an early dinner and never eat immediately before bed. However, Marion debunks the myths underlying traditional dieting with a simple, highly effective weight loss program allowing readers to enjoy social dinners without restriction, satisfy nighttime hunger with fat-burning sweet and salty pre-bedtime snacks and indulge cravings with strategically timed cheat meals.

With straightforward food lists, easy-to-follow meal plans and recipes for each phase, this can be a simpler, more enjoyable way to lose weight without feeling restricted. Taken directly from the book, these recipes for Pot Roast Tacos with Chimichurri, Cheesy Ground Beef Skillet and Chili Loaded Baked Potato can help you take part in the program while enjoying time with loved ones at the family table.

Learn more about the diet and book at joelmarion.com.

Pot Roast Tacos with Chimichurri

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 10 minutes
Cook time: 5 minutes
Servings: 8

Chimichurri:

• 1 1/2    cups fresh Italian parsley
• 1          cup fresh cilantro
• 2          tablespoons green onion, chopped
• 1          tablespoon garlic, chopped
• 1/4       cup olive oil
• 2          tablespoons fresh lemon juice
• 1          tablespoon water
• 1          teaspoon sea salt
• 1          teaspoon crushed red pepper

Tacos:

• 3          cups chuck roast, slow cooked and chopped
• 8          yellow corn tortillas (6 inches)
• 1          ripe avocado, pitted and sliced
• 4          radishes, sliced
• 1/4       cup queso fresco, crumbled

1. To make chimichurri: In food processor, combine parsley, cilantro, onion and garlic until chopped. Add olive oil, lemon juice, water, salt and red pepper; process until fully combined.
2. To assemble tacos: In medium skillet over medium-high heat, cook chopped chuck roast 5 minutes. Remove from heat and mix in 1/2 cup chimichurri. In grill pan, char tortillas then fill evenly with meat, avocado, radishes and queso fresco. Serve with remaining chimichurri.

Nutritional information per serving: 410 calories; 24 g fat; 12 g carbohydrates; 366 mg sodium; 2 g fiber; 41 g protein; 1 g sugar.

Chili Loaded Baked Potato

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 15 minutes
Cook time: 1 hour, 35 minutes
Servings: 6

• 6          sweet potatoes (8 ounces each)
• nonstick cooking spray
• salt, to taste
• pepper, to taste
• 1          tablespoon olive oil
• 2          pounds ground chuck
• 2          yellow onions, diced
• 2          tablespoons garlic, minced
• 3          tablespoons chili powder
• 2          tablespoons ground cumin
• 1          tablespoon dried oregano
• 2          teaspoons smoked paprika
• 1/4       teaspoon cayenne pepper
• 3          cups low-sodium beef broth
• 1          can (28 ounces) crushed tomatoes
• 1          tablespoon apple cider vinegar
• 1          can (15 ounces) butter beans, drained and rinsed
• 1/2       cup fresh cilantro, chopped
• 1          Anaheim chile, minced
• 1          teaspoon sea salt
• 1/2       cup plain Greek yogurt
• 1/4       cup fresh cilantro leaves
• 1/4       cup red onion, minced

1. Heat oven to 400° F. Line baking sheet or pan with parchment paper. Rinse and scrub sweet potatoes; pat dry with paper towel and pierce several times with fork or knife. Place in prepared pan. Lightly spray sweet potatoes with nonstick cooking spray and season with salt and pepper, to taste. Bake 45 minutes- 1 hour until tender when poked.
2. In pot, heat olive oil. Saute chuck until fully cooked. Drain fat and return to pot; add onion, garlic, chili powder, cumin, oregano, paprika and cayenne pepper. Reduce heat to medium-low and saute until onions are soft, about 10 minutes, stirring often.
3. Add broth, crushed tomatoes and vinegar to pot. Increase heat to high and bring to boil. Reduce to medium-low and simmer 10 minutes. Add butter beans, cilantro and chile; cook 5 minutes. Season with sea salt.
4. Split potatoes lengthwise; fluff flesh with fork. Top evenly with chili, yogurt, cilantro leaves and red onion.

Nutritional information per serving: 573 calories; 10 g fat; 58 g carbohydrates; 588 mg sodium; 11 g fiber; 25 g protein; 12 g sugar.

Cheesy Ground Beef Skillet

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 20 minutes
Cook time: 38 minutes
Servings: 6

• 1 3/4    cups water
• 1          teaspoon sea salt
• 1          cup white rice
• 1          tablespoon olive oil
• 1          pound extra-lean ground beef
• 1          yellow onion, chopped
• 1          tablespoon garlic, chopped
• 1          red bell pepper, seeded and chopped
• 1          teaspoon dried oregano
• 1          teaspoon dried basil
• 1/2       teaspoon crushed red pepper
• 1/2       teaspoon sea salt
• 1/4       teaspoon ground black pepper
• 1/2       cup tomato sauce
• 1          can (15 ounces) kidney beans, rinsed and drained
• 1          cup shredded cheddar cheese
• 1/3       cup fresh parsley, minced

1. In saucepan over high heat, bring water to boil. Add salt and rice; stir once then cover pot and reduce to low heat 18 minutes.
2. In large skillet, heat olive oil. Stir in ground beef. Cook and stir until beef is crumbly and no longer pink. Drain and discard excess grease. Mix in onion and garlic; cook until tender, about 5 minutes. Add bell pepper, oregano, basil, red pepper, sea salt and black pepper; cook and stir until bell pepper is tender, about 5 minutes.
3. Stir in cooked rice, tomato sauce and kidney beans. Reduce heat and cover until vegetables are tender, about 8 minutes. Remove pan from heat, sprinkle cheese over top and garnish with parsley.

Nutritional information per serving: 399 calories: 14 g fat; 36 g carbohydrates; 816 mg sodium; 4 g fiber; 30 g protein; 3 g sugar.

Source: Promote A Book

(Family Features) With more than half of Americans willing to eat more plants and less meat in 2020 (and beyond), according to a study conducted by Yale and Earth Day Network, one thing holds true: Even when food is better for you and the planet, families crave quality taste.

Walnuts are one of the original plant-based superfoods that can carry sweet or savory flavors to satisfy snackers, add hearty crunch to salads or breakfast dishes and serve as a simple, whole-food meat alternative. In addition to being a delicious plant-based staple, 1 ounce of walnuts contains important nutrients including 4 grams of protein, 2 grams of fiber and good fats with 2.5 grams of monounsaturated fat and 13 grams of polyunsaturated fat, including 2.5 grams of omega-3 alpha-linolenic acid (ALA).

Try walnuts as an alternative to meat in recipes like Walnut “Chorizo” Tacos or Sweet Potato Walnut Falafel Bowls, and find more plant-based recipes at walnuts.org/plant-based.

Sweet Potato Walnut Falafel Bowls

Falafel:

• 1          raw sweet potato (12 ounces), peeled and cut into chunks
• 1          cup cooked quinoa
• 1/2       cup California walnuts
• 1          teaspoon sea salt
• 1/2       teaspoon ground cumin
• 1/2       teaspoon onion powder
• 1/2       teaspoon garlic powder
• 1/2       cup flour
• 1          egg
• vegetable oil

Tahini Dressing:

• 1/4       cup tahini
• 3          tablespoons lemon juice
• 2          tablespoons water
• 1          tablespoon pure maple syrup
• 1/4       teaspoon ground cumin
• 1/4       teaspoon garlic powder
• sea salt, to taste

Bowls:

• 4          cups loosely packed curly kale, coarsely chopped
• 2          cups cooked quinoa
• 1          cup julienned carrots
• 1          avocado, sliced

• toasted, chopped California walnuts, for garnish (optional)
• minced red onion, for garnish (optional)

1. To make falafel: In food processor, pulse sweet potato until finely minced. Add quinoa, walnuts, ground cumin, onion powder and garlic powder; pulse until all pieces are uniform in size. Add flour and egg; pulse until well mixed, scraping down sides as needed.
2. Using wet hands, shape mixture into 16 equal balls.
3. In deep skillet or pot, heat oil. Cooking in batches, fry falafel balls 2-3 minutes on each side, or until golden brown and cooked through. Let drain on paper towel-lined tray.
4. To make tahini dressing: In small bowl, whisk tahini, lemon juice, water, maple syrup, ground cumin, garlic powder and salt.
5. To prepare bowls: Place equal amounts kale, quinoa, carrots and avocado in four large salad bowls. Place four falafel balls in each bowl and drizzle with dressing. Garnish with toasted walnuts and minced red onion, if desired.

Walnut “Chorizo” Tacos

Pickled Vegetables:

• 1/2       cup fresh lime juice
• 1 1/2    teaspoons sugar
• 3/4       teaspoon sea salt
• 8          radishes, thinly sliced
• 2          medium jalapeno peppers, thinly sliced
• 1          large clove garlic, thinly sliced

Walnut Chorizo Crumble:

• 1 1/2    cups black beans, rinsed and drained
• 2          cups California walnuts
• 3          tablespoons olive oil, divided
• 1          tablespoon white vinegar
• 1          tablespoon smoked paprika
• 1          tablespoon ancho chili powder
• 1          teaspoon dried oregano
• 1          teaspoon kosher or sea salt
• 1          teaspoon ground chipotle
• 1          teaspoon ground cumin
• 1          teaspoon ground coriander

Tacos:

• 16        whole wheat tortillas
• olive oil
• thinly sliced romaine lettuce
• fresh cilantro leaves
• lime wedges

1. To make pickled vegetables: In small bowl, stir lime juice, sugar and sea salt. Stir in radishes, jalapenos and garlic slices; let stand 30 minutes to pickle.
2. To make walnut “chorizo” crumble: In food processor, pulse beans and walnuts until coarsely chopped. Add 2 tablespoons oil, white vinegar, paprika, chili powder, oregano, salt, chipotle, cumin and coriander; pulse until mixture is finely chopped and resembles ground meat, stirring several times and moving mixture from bottom of food processor bowl to top to evenly mix.
3. In large nonstick skillet over medium heat, heat remaining oil. Add “chorizo” mixture and cook 10 minutes, or until mixture is browned and resembles ground meat, stirring frequently.
4. To prepare tacos: Brush each tortilla lightly with oil. On skillet over medium-high heat, cook briefly to brown on both sides, keeping warm in foil until all tortillas are cooked.
5. Remove pickled vegetables from liquid and discard garlic slices. Fill each tortilla with equal amounts “chorizo” and pickled vegetables. Garnish with lettuce and cilantro; serve with lime wedges.

Source:  California Walnuts

(Family Features) Whipping up a fresh cooked meal is one of the true joys of summer, especially when grilled grub is paired with tantalizing sides and tempting desserts.

Spice things up with Mexican Beef Sliders with Jalapeno Salsa and Avocado Cream coupled with a side like Roasted Potatoes then cap off a filling meal with these sweet and decadent Strawberry Cream Cheese Tartlets. If you’re looking for ways to mix meat and veggies all at once, these ideas for kebabs are a surefire way to please a variety of palates.

Find more summer meal ideas at Culinary.net.

Cook Up Kebabs

As one of the most versatile main courses that can be grilled, kebabs offer nearly endless opportunities for customization. From protein to veggies, soaked wooden skewers can be loaded with just about any favorite flavors before hitting the grates. Consider these options for kicking your kebabs up a notch:

• Steak, cut into chunks
• Chicken, cut into chunks
• Bratwurst or sausage, cut into slices
• Ground beef, shaped into balls
• Lamb
• Shrimp
• Salmon, cut into chunks
• Bacon, cut into small pieces
• Sliced onions
• Sliced bell peppers
• Sliced jalapenos
• Sliced mushrooms
• Sliced cucumbers
• Cherry tomatoes

Summer Sliders with a Spicy Kick

Summer calls for firing up the grill for a fresh-cooked meal, and sliders are an ideal way to enjoy a downsized version of a warm weather favorite.

These Mexican Beef Sliders with Jalapeno Salsa and Avocado Cream are perfect for summer with their spicy kick of salsa and bright, cooling cream. Made with grass-fed beef from New Zealand, where the animals are allowed to roam and graze freely over lush green hills and pastures year-round, the mini burgers boast a lean, finely textured meat that tastes just as nature intended.

Find more tasty summer recipes at beefandlambnz.com.

Mexican Beef Sliders with Jalapeno Salsa and Avocado Cream

Recipe courtesy of Beef + Lamb New Zealand
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 4

Patties:

• 1 1/3    pounds lean New Zealand grass-fed ground beef
• 1          clove garlic, crushed
• 1          medium onion, grated or finely chopped
• 1          egg, lightly beaten
• 3/4       cup red kidney beans, rinsed and drained
• 2          tablespoons tomato paste
• 3          teaspoons dried oregano, chopped
• 2          teaspoons mild smoked paprika
• 2          teaspoons ground cumin
• 1          teaspoon ground coriander
• 1/2       cup Parmesan cheese, grated
• salt, to taste
• pepper, to taste
• olive oil

Jalapeno Salsa:

• 1          cup cucumber, thinly sliced into long ribbons
• 3/4       cup fresh cilantro leaves, chopped
• 1          red onion, finely sliced
• 1/2       cup pickled jalapenos, finely chopped
• salt, to taste
• pepper, to taste
• olive oil
• lime juice

Avocado Cream:

• 1          avocado, mashed
• 1/2       cup sour cream
• 1          lime, juice and zest only
• salt, to taste
• pepper, to taste

• 8-12     slider buns, halved
• 2-3       cobs sweet corn, cooked and sliced into shards
• 8-12     small bamboo skewers

1. To make patties: In bowl, combine beef, garlic, onion, egg, kidney beans, tomato paste, oregano, paprika, cumin, coriander, Parmesan cheese, salt, to taste, and pepper, to taste. Shape into 8-12 small patties. Cover and refrigerate 15 minutes.
2. Heat grill or frying pan to medium heat.
3. Brush patties with oil on both sides. Cook 2-3 minutes on each side, turning once to brown both sides evenly, until cooked through.
4. To make Jalapeno Salsa: In bowl, combine cucumber, cilantro, onion and jalapenos; season with salt and pepper, to taste. Drizzle with olive oil and lime juice.
5. To make Avocado Cream: In bowl, combine avocado, sour cream, lime juice and lime zest; season with salt and pepper, to taste.
6. Spread Avocado Cream on bottom buns and place patties on top. Top patties with Jalapeno Salsa, corn and top buns. Press down gently and poke in skewers to secure sliders.

A Sweet Summer Treat

Sweet flavors and warm weather go hand-in-hand, and many summer occasions and get-togethers call for dessert. Take advantage of warm weather favorites like strawberries and raspberries with these Strawberry Cream Cheese Tartlets.

Made using the best berries nature can provide, these bite-size tartlets feature a graham cracker crust base and an indulgent cream cheese filling flavored with sliced strawberries, honey and lemon topped with Well•Pict’s sweet, juicy strawberries and raspberries, which come fresh in clamshell packaging made from 70% recycled water bottles.

Find more sweet recipes that can bring a smile to your loved ones’ faces at wellpict.com/recipe.

Strawberry Cream Cheese Tartlets

Makes: 24 tartlets (4 ounces each)

• 1/2       cup water
• 2          tablespoons lemon juice
• 3          tablespoons lemon zest
• 2          tablespoons gelatin
• 4          cups Well•Pict Strawberries, sliced, divided
• 1/3       cup honey
• 2          packages (8 ounces each) cream cheese
• 1/2       cup sour cream
• 1          cup ice cubes
• 2          cups graham cracker crumbs
• 1/2       cup melted butter
• 1          cup Well•Pict Strawberries, rinsed, for garnish
• 1          cup Well•Pict Raspberries, rinsed, for garnish

1. In blender, mix water, lemon juice, lemon zest and gelatin until frothy.
2. Add 2 cups strawberries and honey; blend until smooth. Pour into bowl and chill mix 15 minutes.
3. In blender, mix cream cheese, sour cream and ice cubes while incorporating strawberry mixture. Mix in remaining strawberries.
4. In blender or food processor, mix graham crackers and melted butter to crumb consistency. Lightly grease two medium muffin pans and pack graham cracker mixture at bottom of each opening. Pour strawberry mixture over graham cracker mixture and chill until set. Gently pull tartlets from muffin tins and place on serving tray. Garnish with strawberries and raspberries.

Roasted and Ready to Serve

Summer meals centered around grilled fare call for a complementary pairing that completes the classic profile of warm weather food. Using a versatile vegetable like potatoes allows you to think up different methods of cooking for a new flavor each time.

While you’re focused on the main dish being grilled, these Roasted Potatoes can bake away indoors for a simple side that requires little attention.

Find more health resources at usda.gov.

Roasted Potatoes

Recipe courtesy of “A Harvest of Recipes with USDA Foods”
Servings: 6

• 1          pound potatoes, chopped into 1-inch cubes
• 1/2       cup onion, chopped into 1-inch cubes
• 1/2       cup green pepper, chopped into 1-inch cubes
• 1          teaspoon garlic, finely chopped
• 1          teaspoon vegetable oil
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 1          tablespoon parsley, finely chopped
• 1/2       teaspoon paprika

1. Preheat oven to 350° F.
2. In medium bowl, mix potatoes, onions, green peppers and garlic.
3. Add vegetable oil, salt, pepper, parsley and paprika. Mix well.
4. Cover bowl and refrigerate 15 minutes.
5. Spread potato mixture evenly on cookie sheet. Bake about 35 minutes.

Photos courtesy of Getty Images (Kebabs and Roasted Potatoes)

Source:  New Zealand Wagyu Beef
Well•Pict Berries

(Family Features) As families spend more time at home, Americans are finding comfort in a surprising source: bread. In fact, a 20-year trend of declining grain food consumption has been reversed.

A national study by the Grain Food Foundation suggests that the turnaround is more than a one-time sales blip due to pantry loading. In reality, consumers count bread among their top comfort foods. The study revealed one-third of Americans named pasta and bread as foods that are comforting during a stressful time.

In addition to the comforting flavor, this trend provides valuable nutritional benefits. As a part of many healthy eating plans, bread and pasta are nutritionist approved and provide nutrients needed for healthy aging such as B vitamins, magnesium, selenium, iron, folate and fiber.

“For years, we’ve been telling consumers that grain foods are the foods we love that love us back,” said Christine Cochran, executive director of the Grain Foods Foundation. “The stress has given us permission to enjoy bread and pasta again, but unlike most comfort foods, consumers recognize that grains have nutritional value.”

The highest-ranking comfort foods were ice cream; baked goods like cakes, cookies and pastries; salty snacks; candy; and fast food. However, when asked to identify comfort foods with nutritional advantages, consumers identified bread and pasta as the top two.

Beyond identifying comfort foods and their nutritional value, consumers also expressed worry that bread is in short supply right now.

“We can all rest assured that there is enough supply of grain food products in this country,” Cochran said. “Shoppers may be experiencing some sporadic unavailability of certain high-demand items. However, manufacturers are working closely with retailers to make sure that out-of-stocks are short lived. Consumers will be able to buy their favorite grain-food products and eat them, too.”

To learn more about the role of grain foods in a healthful diet, visit GrainFoodsFoundation.org.

Avocado Veggie Sandwich

Recipe courtesy of the Grain Foods Foundation
Prep time: 10 minutes
Servings: 2

• 1/2       ripe avocado, peeled
• 1          tablespoon fresh lemon juice
• 1/8       teaspoon salt
• 4          slices bread
• 4          slices tomato
• 8          slices cucumber
• 12        slices sweet bell pepper
• 2          tablespoons red wine vinegar
• 2          lettuce leaves

1. In small bowl, combine avocado, lemon juice and salt. Spread mixture evenly over two bread slices.
2. Place tomatoes, cucumber and peppers on covered surface. Drizzle with vinegar.
3. Layer lettuce, tomato, cucumbers and peppers evenly between slices of bread, creating two sandwiches.

Panzanella Bagel Salad

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 5 minutes
Servings: 6

• 2          medium Roma tomatoes, seeded and diced
• 1 1/4    cups canned diced tomatoes, undrained
• 1/4       cup green bell pepper, diced
• 1/4       cup cucumber, peeled, seeded and diced
• 2          tablespoons red onion, diced
• 2          tablespoons Parmesan cheese, grated, plus additional (optional)
• 1          tablespoon balsamic vinegar
• 2          tablespoons fresh basil, chopped
• 2          bagels (4 ounces each) cut into 2-inch pieces, toasted
• assorted greens (optional)

In medium bowl, mix tomatoes, canned tomatoes with juice, green pepper, cucumber, onion, cheese, vinegar and basil.

Add toasted bagel pieces; toss gently. Marinate, covered, in refrigerator 1 hour. Serve within 1 hour after marinating. Sprinkle with additional cheese and serve on bed of assorted greens, if desired.

Rotini with Sausage and Mushrooms

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 18 minutes
Servings: 8

• 1          box (13 1/4 ounces) whole-grain rotini
• 1          tablespoon olive or vegetable oil
• 1          pound chicken sausage, sliced
• 1          cup leeks, thinly sliced
• 1          cup green onions, thinly sliced
• 2          cups mushrooms, sliced
• 1          cup chicken stock
• 1/4       cup parsley chopped
• 6          leaves from tarragon sprigs, chopped
• 1          cup Romano cheese grated
• Parmesan-Romano cheese (optional)

1. Prepare rotini according to package directions. Drain and transfer to large bowl.
2. In large skillet, heat oil over medium heat. Cook sausage 2-3 minutes, or until well browned. Add leeks, onions and mushrooms; cook until tender. Add chicken stock and simmer 3-5 minutes, or until hot. Fold sausage mixture into warm pasta. Add parsley, tarragon and Romano cheese; toss again. Top with Parmesan-Romano cheese, if desired.

Cheesy Black Bean Toast with Pico de Gallo

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 15 minutes
Servings: 4

• 6          Roma tomatoes, diced
• 1⁄2       medium onion, finely chopped
• 1          clove garlic, finely minced
• 2          serrano or jalapeno peppers, finely chopped
• 3          tablespoons fresh cilantro, chopped
• 1          lime, juice only
• 1⁄8       teaspoon oregano, finely crushed
• 1⁄8       teaspoon salt (optional)
• 1⁄8       teaspoon pepper
• 1⁄2       Hass avocado, diced
• 4          bolillos (6 inches) or large Kaiser rolls, sliced in half lengthwise
• 1          can (16 ounces) seasoned low-fat refried black beans
• 2          cups shredded Chihuahua or mozzarella cheese

1. Heat oven to 350 F.
2. In medium mixing bowl, combine tomatoes; onion; garlic; peppers; cilantro; lime juice; oregano; salt, if desired; pepper; and avocado; set aside.
3. On medium platter, split rolls. With medium spatula, spread refried beans onto each bread half; sprinkle cheese among bread.
4. Bake 5-8 minutes, or until cheese is melted and hot.

Source:  Grain Foods Foundation