(Family Features) Catching a cold or getting the flu can happen any time of year, but the height of cold and flu season requires extra precaution. Flu activity often increases in the fall and peaks between December and January, according to the Centers for Disease Control and Prevention.

Staying completely healthy throughout cold and flu season can’t be guaranteed, but, along with following guidance from your health care provider, dietary and lifestyle changes can help optimize your immune system and well-being.

Eat Healthfully
Eating a healthy diet is essential for optimizing your immune system. Many experts recommend consuming whole foods and plant foods like fruits, vegetables, nuts, seeds and legumes as well as whole grains. These foods contain beneficial plant compounds linked to health benefits in humans. Consider one prime example, fresh grapes, and how they may support immune health.

• At the most basic level, healthy cells are the foundation of good health. Natural grape compounds, including antioxidants and other polyphenols, help protect the health and function of the body’s cells.
• Studies suggest some grape compounds – resveratrol and certain flavonoids – may positively influence immune function.
• Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Maintaining healthy bodily systems is essential to defending against illnesses.
• Grapes are a good source of vitamin K, which may help support lung health.

An easy way to incorporate healthy foods into your diet is with simple recipes like this Immune-Boosting Green Grape Smoothie that contains additional nutritious ingredients that support immune health like spinach, walnuts and Greek yogurt.

Stay Hydrated
Drinking plenty of water is important for staying hydrated, which helps your immune system by keeping the body’s defenses functioning properly. In addition to water, you can increase hydration by eating foods with high water content like Grapes from California, which contain about 82% water.

Exercise Regularly
Getting your blood pumping with a little exercise can help improve immune response and reduce inflammation, according to a scientific review from the “Journal of Sport and Health Science.” Look toward aerobic activities like moderate-intensity walking, jogging and biking to increase the heart rate and encourage circulation of immune cells.

Practice Good Hygiene
You can protect yourself and others at the same time by taking preventive measures, like practicing good hygiene, to avoid spreading germs. At the most basic level, limit contact with others who are sick, cover your nose and mouth with a tissue while coughing or sneezing and wash your hands using soap and water.

Manage Stress
Stress can have a negative impact on many aspects of your health and wellness, including limiting your body’s ability to fight off infection. You can lower stress by practicing deep breathing or meditation and developing good habits like eating right, exercising and getting enough sleep. For late night snacking urges, choose foods such as grapes that are a natural source of melatonin, a compound which helps regulate sleep cycles. Talking with someone you trust, whether it’s a friend, family member or mental health professional, can help relieve stress as well.

Find more immunity-boosting recipes by visiting GrapesFromCalifornia.com.

Immune-Boosting Green Grape Smoothie

Prep time: 5 minutes
Servings: 1

• 1          cup green Grapes from California, chilled
• 2 1/2    ounces baby spinach
• 1/3       cup plain low-fat Greek yogurt
• 1/4       cup fresh orange juice
• 1          cube (1/2 inch) peeled fresh ginger or 2 teaspoons prepared minced ginger
• 1          tablespoon walnut pieces

1. In blender, blend grapes, spinach, yogurt, orange juice, ginger and walnuts until smooth, scraping down sides as needed.

Nutritional information per serving: 280 calories; 12 g protein; 46 g carbohydrates; 7 g fat (23% calories from fat); 1.5 g saturated fat (5% calories from saturated fat); 10 mg cholesterol; 110 mg sodium; 4 g fiber.

Source: California Table Grape Commission

(Family Features) Regardless of your motivation, opting for meatless meals regularly provides plenty of benefits that extend from the health of you and your loved ones to your wallet and the environment. 

Whether you’re a vegetarian, vegan, considering making some lifestyle changes or just want to give an on-trend meal prep strategy a try, going meatless can help reduce your intake of red and processed meats, decrease greenhouse gas emissions that cause climate change and save money on substitute ingredients like grains, vegetables, fruits and legumes that are often cheaper than meat.

For example, starting with a versatile pantry staple like Success Brown Rice can make mealtimes quick and easy. Ready in just 10 minutes without measuring or the mess, the fluffy, nutty, non-GMO rice is free of MSG and preservatives, lending itself perfectly to satisfying and hearty meals like these Baked Vegetarian Taquitos. Or for a twist on a classic dish, Tri-Color Quinoa can be layered with traditional flavors in this Mushroom Spinach “Lasagna.” Packed with protein and all nine essential amino acids, the quinoa is a good source of fiber.

To find more meatless meal inspiration, visit SuccessRice.com.

Baked Vegetarian Taquitos

Prep time: 15 minutes
Cook time: 20 minutes
Servings: 4

• 1 bag Success Brown Rice
• 1 cup shredded collard greens, packed
• 1/4 cup frozen corn
• 1 cup canned black beans, drained and rinsed
• 2/3 cup canned pumpkin puree
• 1 1/2 tablespoons taco seasoning
• 8 flour tortillas (6 inches each)
• 1 cup Monterey Jack cheese, shredded
• 2 tablespoons olive oil
• sour cream, for dipping
• salsa, for dipping
• guacamole, for dipping
• fresh cilantro, for garnish

1. Prepare rice according to package directions; add collard greens and corn to water during last 5 minutes.
2. Preheat oven to 450 F. Drain rice and vegetables; transfer to saucepan. Stir in black beans, pumpkin puree and taco seasoning.
3. Spoon 1/3 cup rice mixture into center of one tortilla; sprinkle with 2 tablespoons Monterey Jack cheese. Roll up tightly. Place seam side down on parchment paper-lined baking sheet. Repeat with remaining tortillas, filling and cheese. Brush taquitos with olive oil; sprinkle with remaining cheese.
4. Bake 10-15 minutes, or until tortillas are crisp and cheese is melted.
5. Serve taquitos with sour cream, salsa and guacamole for dipping. Garnish with fresh cilantro.

Mushroom Spinach "Lasagna"

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 6

• 2 bags Success Tri-Color Quinoa
• 1 tablespoon olive oil
• 2 garlic cloves, chopped
• 1/2 cup onion, chopped
• 1 cup mushrooms, sliced
• 4 cups baby spinach leaves
• 3 cups tomato sauce
• 2 cups ricotta cheese
• 1 egg, lightly beaten
• 1/2 cup grated Parmesan cheese, divided
• 1 tablespoon Italian seasoning
• 1 1/2 cups shredded mozzarella cheese, divided

1. Prepare quinoa according to package directions.
2. Preheat oven to 375 F.
3. In large skillet, heat oil over medium heat. Add garlic and onions; saute 1 minute. Add mushrooms and cook 5 minutes, stirring occasionally. Add spinach and stir until wilted, about 2 minutes. Stir in tomato sauce and keep warm.
4. In medium bowl, combine ricotta, egg, 1/4 cup Parmesan cheese and Italian seasoning.
5. Place 1 cup sauce in bottom of 2-quart baking dish. Spread half of quinoa evenly over sauce. Top with half of ricotta mixture. Top with 1 cup sauce. Sprinkle with 1 cup mozzarella. Repeat layers, finishing with remaining mozzarella and Parmesan cheese.
6. Bake uncovered 30 minutes. Serve warm.

Source: Success Rice

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

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

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

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

Tuscan Chicken Pierogy Skillet

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

• 1          box Mrs. T’s Pierogies 4 Cheese Medley
• 3          tablespoons olive oil, divided
• 2          boneless, skinless chicken breasts, pounded to even thickness
• kosher salt, to taste
• ground black pepper, to taste
• 4          cloves garlic, minced
• 1          bag (5 ounces) fresh baby spinach
• 2          cups diced tomatoes
• 1          teaspoon dried Italian seasoning
• 1/4       cup chicken broth
• 1/2       cup heavy cream
• 3/4       cup freshly grated Parmesan cheese, plus additional, for garnish
• 1          tablespoon cold water
• 1/2       tablespoon cornstarch
• fresh basil, for garnish
• crushed red pepper flakes, for garnish

1. Boil pierogies according to package directions. Drain then toss pierogies with 1 tablespoon olive oil to keep from sticking.
2. In 12-inch skillet over medium-high heat, heat 1 tablespoon oil. Season chicken with salt and pepper, to taste, and cook 8-10 minutes per side, until golden brown and cooked through. Transfer to plate, cover and allow to rest 5-8 minutes. Slice thin.
3. While chicken rests, lower heat to medium-low and add remaining oil to same skillet. Add garlic, spinach and tomatoes; saute 1-2 minutes until garlic is fragrant. Season with Italian seasoning and salt and pepper, to taste.
4. Stir in chicken broth, heavy cream and 3/4 cup Parmesan. In small bowl, whisk cold water and cornstarch then stir into pan. Simmer 4-5 minutes until thickened and creamy.
5. Return chicken and pierogies to skillet and toss to combine. If desired, top with additional seasonings, to taste. Garnish with fresh basil, Parmesan and red pepper flakes, if desired.

Source: Mrs. T’s Pierogies

(Family Features) Staying healthy is important year-round, but especially in the cooler months when temperatures drop, people spend more time inside and germs can spread easily. What you eat and the lifestyle you embrace are critical components of staying healthy.

Nourishing meals full of fruits, vegetables, protein-rich foods and whole grains help provide the body's immune system with the nutrients it needs. Maintaining a healthy lifestyle by getting enough sleep, being physically active every day, having enough fluids and reducing stress also help keep the immune system in shape.

As a nutritious food to include on your grocery list, grapes of all colors - red, green and black - contain more than 1,600 natural plant compounds such as antioxidants and other polyphenols that help protect the health of cells throughout the body. They also contain about 82% water, so they provide important fluids for hydration, which is also critical to a healthy immune system.

Grapes can be enjoyed as a healthy snack or an immune-boosting ingredient in recipes like Chicken, Spinach and Grape Pita sandwiches and Grape and Salmon Power Salad. Each provides a mix of immune-supporting nutrients, including zinc in chicken, vitamins A and C in kale, polyphenols in grapes and other important nutrients in the salmon, walnuts and barley.

Find these recipes and more in "Eating for Immune Health" along with additional ways to eat healthy and stay well at grapesfromcalifornia.com.

Chicken, Spinach and Grape Pita

Servings: 4

• 2 tablespoons pine nuts
• 2 tablespoons lemon juice
• 2 tablespoons minced shallot
• 3 tablespoons extra-virgin olive oil
• 1 pinch red pepper flakes
• 1/4 teaspoon ground sumac
• salt
• freshly ground black pepper
• 1 package (5-6 ounces) fresh baby spinach, washed and dried
• 1 1/2 cups shredded, cooked chicken (about 8 ounces)
• 1 cup red California grapes, sliced
• 1/4 cup crumbled feta cheese
• 4 whole-wheat pita breads (6 1/2 inches each), warmed and halved

1. In small skillet over medium-high heat, toast pine nuts, stirring constantly until toasted, about 5 minutes. Transfer to bowl and let cool. In large bowl, whisk lemon juice, shallot, olive oil, red pepper flakes, sumac, salt and pepper. Add spinach, chicken, grapes, feta and pine nuts; toss to mix. Stuff into pita breads and serve.

Nutritional information per serving: 445 calories; 24 g protein; 46 g carbohydrates; 20 g fat (39% calories from fat); 5 g saturated fat (10% calories from saturated fat); 57 mg cholesterol; 658 mg sodium; 6 g fiber.

Grape and Salmon Power Salad

Servings: 6

• 3/4 cup pearled barley
• 3 cups firmly packed kale leaves, torn and sliced into ribbons
• 1 cup halved red or black seedless California grapes
• 8 ounces cold, cooked salmon, skin and bones removed
• 1/2 cup walnuts, lightly toasted and coarsely chopped

Dressing:

• 1/4 cup freshly squeezed lemon juice
• 1 clove garlic, mashed
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 pinch cayenne pepper
• 1/2 cup extra-virgin olive oil

1. Cook barley according to package directions. Drain and cool.
2. Tenderize kale by blanching in boiling water 2-3 seconds or microwaving 1 minute. Rinse pieces in cold water to stop cooking; squeeze dry. Fluff and uncrimp dry kale pieces with fingers. In medium bowl, mix barley, kale, grapes, salmon and walnuts.
3. To make dressing: In small bowl, whisk lemon juice, garlic, salt, pepper and cayenne. Gradually mix in olive oil. Pour onto salad and fold gently to combine.

Nutritional information per serving: 413 calories; 15 g protein; 30 g carbohydrates; 16 g fat (47% calories from fat); 3 g saturated fat (8% calories from saturated fat); 22 mg cholesterol; 232 mg sodium; 500 mg potassium; 4 g fiber.

Source: California Table Grape Commission

(Family Features) Turning to easy recipes that require minimal cooking time can help your loved ones take the stress out of busy back-to-school evenings while increasing the opportunities for sharing family moments together.

Skip the long cook times of complicated dishes and instead turn to an option like this Skillet Macaroni and Cheese, a kid-friendly and parent-approved meal to turn hectic school nights into happy time with family.

With a slight twist on the childhood classic, this version calls for chicken to add protein along with spinach and cherry tomatoes for increased veggie intake. Plus, it’s made with milk and cheese as part of an important daily intake of dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.

Visit milkmeansmore.org to find more kid-friendly meals.

Watch video to see how to make this recipe!

Skillet Macaroni and Cheese

Recipe courtesy of Katie Serbinski of “Mom to Mom Nutrition” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 4-6

• 1          cup dried elbow macaroni
• 2          tablespoons olive oil
• 1          pound boneless, skinless chicken breast, cut into 1-inch pieces
• 1/2       cup onion, finely chopped
• 1          package (5 ounces) semisoft cheese with garlic and fine herbs
• 1 1/2    cups fat-free milk
• 1          tablespoon flour
• 1          teaspoon hot sauce
• 1/2       cup shredded cheddar cheese
• 2          cups fresh baby spinach
• 1          cup quartered cherry tomatoes

1. Cook macaroni according to package directions; drain.
2. Heat large skillet over medium-high heat. Add olive oil, chicken and onion. Cook 6-8 minutes, or until chicken is no longer pink.
3. Reduce heat to medium. Stir in semisoft cheese. Gradually add milk and flour. Continue stirring and cooking until mixture is thickened and bubbly.
4. Reduce heat to low. Add hot sauce, cheddar cheese and cooked macaroni. Cook and stir 1-2 minutes until cheese is melted. Stir in spinach.
5. Top with cherry tomatoes and serve.

Source:  United Dairy of Michigan

(Family Features) If you’re juggling a new set of responsibilities right now, you’re not alone. Those busy mornings may still pose challenges even if your commute no longer exists.

Making breakfast in advance can give you a few extra minutes to move your body, center your mind or simply hit the snooze button one more time and still put a delicious, nutritious breakfast on the table. Aim to use ingredients with a mix of protein, fiber and good fats to keep you full and energized for whatever the day has in store. 

Take morning meal prep off your plate for days at a time by making a batch of No-Bake Walnut, Cocoa and Cherry Bars or Savory Walnut Egg Cups, which can be made with mostly pantry staples or frozen ingredients to help limit trips to the grocery store.

Find more make-ahead recipes for any meal of the day at walnuts.org/meal-prep. 

Savory Walnut Egg Cups

Total time: 1 hour, 15 minutes
Servings: 12

• Nonstick cooking spray
• 1 1/2    cups old-fashioned oats
• 3/4       cup chopped walnuts
• 1/4       cup extra-virgin olive oil
• 1/4       teaspoon salt
• 2          tablespoons cold water
• 9          large eggs
• 1/2       teaspoon garlic powder
• 1          teaspoon dried oregano leaves
• 1          tablespoon stone ground Dijon mustard
• 1          cup baby spinach, coarsely chopped
• 1          small red bell pepper, diced
• 3/4       cup extra sharp shredded cheddar cheese

1. Heat oven to 350° F and generously spray 12-cup muffin pan with nonstick cooking spray.
2. In bowl of food processor, pulse oats until fine and flour-like. Add walnuts and pulse until blended with oat flour. Pulse in olive oil, salt and water until mixture comes together.
3. Spoon walnut-oat crust mixture evenly (about 1 1/4 tablespoons each) into each muffin cup and press into bottom and partially up sides. Bake 25 minutes until crust begins to brown. Cool on wire rack 10 minutes.
4. In large bowl, whisk eggs, garlic powder, oregano and mustard until well combined. Stir in spinach, bell pepper and cheese.
5. Fill each muffin cup evenly with egg-veggie mixture and bake 20 minutes, or until eggs are set. Cool slightly on wire rack before removing egg cups by carefully inserting sharp knife between crust and muffin pan.

No-Bake Walnut, Cocoa and Cherry Bars

Total time:15 minutes
Servings: 9

• 1/2       cup old-fashioned oats
• 1          cup (about 12) pitted medjool dates
• 1/2       cup shelled walnuts
• 1/2       cup unsweetened dried cherries
• 2          tablespoons unsweetened cocoa powder
• 1/2       teaspoon salt

1. In large food processor bowl, combine oats, dates, walnuts, cherries, cocoa powder and salt. Process 1-2 minutes, or until mixture resembles crumbly dough.
2. Turn mixture onto wax paper and shape evenly into 1/2-inch thick rectangle.
3. Chill at least 1 hour and cut into nine bars.

Source:  California Walnuts

(Family Features) The spring season brings to mind flowers blooming and plants springing back to life, making it the ideal time to enjoy fresh produce in meals throughout the day. Salads are of course one of the easiest ways to combine the flavors of your favorite fruits and veggies, but you can take your greens to the next level with refreshing recipe ideas.

Creating a cool, satisfying salad can be easy when you start with quality ingredients like Fresh Express salad blends, NatureSweet Cherubs Tomatoes and Litehouse dressings for versatile bases in a nearly endless array of options. For example, salads aren’t limited to lunch or appetizers – this Breakfast Salad Bowl makes for an energizing start to the day by combining classic salad ingredients with quinoa, bacon and avocado.

Perfect for those busy weeknights, heartier salad recipes can also provide quick, simple dinner options. As a more traditional mix to enjoy at the family table, this Salmon and Grains Salad Bowl brings together salmon, tomatoes and chickpeas on a bed of lettuce topped with ranch dressing.

Find more ways to create hearty salads this spring at litehousefoods.com/iheartsalad.

Salmon and Grains Salad Bowl

Servings: 2

• 4          ounces salmon
• 2          tablespoons paprika, divided
• salt, to taste
• pepper, to taste
• 15        ounces chickpeas
• 2          tablespoons olive oil
• 2          ounces Fresh Express Sweet Butter Lettuce
• 1          cup red quinoa, cooked
• 6          ounces NatureSweet Cherubs Tomatoes
• 2          tablespoons Litehouse Homestyle Ranch Dressing

1. Heat oven to 350° F. Sprinkle salmon with 1 teaspoon paprika; season with salt and pepper, to taste. Bake on lined baking sheet 15 minutes, or until it reaches desired doneness.
2. In bowl, toss chickpeas in olive oil and remaining paprika; add salt and pepper, to taste. Add chickpeas to lined baking sheet. Bake at 400 F 30-40 minutes.
3. Add lettuce to plate or bowl. Top with quinoa, chickpeas, salmon and tomatoes. Drizzle with ranch dressing.

Breakfast Salad Bowl

Servings: 2

• 10        ounces NatureSweet Cherubs Tomatoes
• 2          tablespoons olive oil, divided
• 2          ounces Fresh Express Baby Spinach
• 1          egg
• 2          bacon strips, halved
• 1          cup quinoa, cooked
• 1/2       avocado, sliced
• 2          tablespoons Litehouse Jalapeno Ranch Dressing

1. Heat oven to 400° F. Toss tomatoes in 1 tablespoon olive oil. Bake tomatoes on lined baking sheet 40 minutes.
2. In skillet, add remaining olive oil and cook baby spinach until wilted, stirring as necessary.
3. Cook egg as desired. Remove egg from skillet and set aside. Add bacon to skillet and cook until crispy, turning halfway through.
4. In bowl, layer quinoa, bacon, avocado, egg, spinach and tomatoes. Drizzle with jalapeno ranch dressing.

Source: Litehouse