(Family Features) Many busy weeknights come down to one decision for frazzled families: cook at home or give in to takeout cravings. Instead of stressing over a decision, enjoy the best of both worlds and make Asian-inspired dishes from the comfort of your own kitchen.

Featuring a blend of chilled, freshly chopped vegetables; ready-to-eat, pre-cooked noodles; gourmet dressing sauce; and crispy toppings, Fresh Express Hot or Cold Salad and Noodle Meal Kits offer two meal options in every bag – hot or cold – so you can make your salad, your way. Available in Teriyaki, Asian Sweet Ginger and Korean Sesame flavors, they’re the perfect inspiration for making takeout-style dishes at home.

Consider this Marinated Teriyaki Steak with Teriyaki Noodle Salad recipe, which combines juicy steak with crisp vegetables and pre-cooked Udon noodles for the ultimate at-home comfort food in an effortless meal. For a quick and delicious solution that may just become a family go-to, these Teriyaki Tofu Bowls are jam-packed with flavor, noodles and fresh veggies.

These homemade favorites feature a delicious blend of broccoli, red and green cabbage, kale, shredded carrots, radish and green onions in Fresh Express’s Hot or Cold Teriyaki Salad and Noodle Meal Kit. The vegetable blend is tossed with pre-cooked Udon noodles, white sesame seeds and crunchy wontons then finished with a gourmet teriyaki dressing sauce for familiar Asian flavor.

Visit freshexpress.com/hot-or-cold to discover more than 300 fresh recipes and find a store near you.

Marinated Teriyaki Steak with Teriyaki Noodle Salad

Prep time: 1 hour
Cook time: 24 minutes
Servings: 4

• 1/2 cup dark soy sauce
• 1/2 cup brown sugar
• 1 tablespoon Sriracha sauce
• 1/2 cup unsalted chicken stock
• 1 pound flank steak
• 1 tablespoon sesame oil
• 1 bag (16.9 ounces) Fresh Express Hot or Cold Teriyaki Salad and Noodle Meal Kit

1. In saucepan, add soy sauce, brown sugar, Sriracha sauce and chicken stock; bring to simmer while whisking. Simmer 4 minutes.
2. Cool mixture down until cool to touch, about 20 minutes.
3. Slice steak into thin strips and place in bowl. Pour marinade over steak and marinate for 1 hour.
4. In large pan over medium-high heat, stir-fry steak 2 minutes.
5. Remove steak from pan and allow to rest.
6. In same pan used for steak, add oil and cook hot or cold kit according to instructions on bag.
7. Add steak back to pan and stir to incorporate.
8. Garnish with toppings from hot or cold kit and serve.

Teriyaki Tofu Bowls

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

• 1 tablespoon rice wine vinegar
• 2 tablespoons dark soy sauce
• 1 tablespoon honey
• 1 teaspoon fresh grated ginger
• 1 tablespoon minced garlic
• 2 teaspoons white pepper
• 2 teaspoons Chinese five-spice
• 1/3 cup neutral oil
• 1 package (16 ounces) extra-firm tofu, cut into 1/2-inch pieces
• 1 bag (16.9 ounces) Fresh Express Teriyaki Hot or Cold Salad and Noodle Meal Kit

1. In bowl, whisk vinegar, dark soy sauce, honey, ginger, garlic, white pepper and Chinese five-spice until combined.
2. Slowly pour oil into mixture while whisking vigorously. Place cut tofu in mixture and allow to sit 15 minutes.
3. Bring large saute pan to medium-high heat and place tofu in, turning when crust forms.
4. When tofu is finished, set aside and prepare hot or cold salad and noodle meal kit.
5. Serve with tofu on top of hot or cold salad and noodle meal kit.

 Source: Fresh Express

(Family Features) Staying healthy goes far beyond physical activity. If you’re laying out a path toward healthier living, keep your brain’s fitness top of mind. As the command center of the body, it influences every aspect of life and requires healthy stimulation, nourishment and adequate rest.

Consider a few key suggestions from the experts at the Mayo Clinic to keep your brain sharp:

Satisfy Cravings with Healthy Foods
You can establish a strong foundation for brain health by consuming healthy, whole foods such as whole grains, fish, legumes and healthy fats, plus an abundance of fruits and vegetables, including grapes and leafy greens. Research suggests grapes help maintain a healthy brain. 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. 

Combinations of these healthy foods can be made into tasty dishes that support brain health such as this Chicken and Grape Cauliflower Rice Bowl, which features fresh Grapes from California alongside grilled chicken, cauliflower, zucchini, garbanzo beans and healthy spices.

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.

Sweat It Out
Physical activity provides well-known benefits for the entire body, including increasing blood flow to the brain. After breaking a sweat, make sure you refuel with a post-workout snack like Grapes from California for natural hydration and an energy boost.

For more information on grapes and brain health, visit GrapesfromCalifornia.com and find more tasty recipes that support brain health.

Chicken and Grape Cauliflower Rice Bowl

Servings: 4

Chicken:

• 1/2 tablespoon olive oil
• 1 teaspoon minced garlic
• 1 teaspoon minced fresh ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• salt, to taste
• pepper, to taste
• 1 pound (3-4 pieces) small boneless, skinless chicken breast halves

Zucchini:

• 1 tablespoon olive oil
• 2 medium zucchini, trimmed and cut into 3/4-inch chunks
• 1 1/3 cups halved red Grapes from California

Cauliflower Rice:

• 1 bag (1 pound) thawed frozen riced cauliflower
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 1/3 cup water
• 2 large garlic cloves, minced
• 2 teaspoons fresh ginger, minced
• 1 tablespoon ground cumin
• 1 teaspoon turmeric
• 1 can (15 ounces) garbanzo beans, drained and rinsed well
• 1/3 cup chopped fresh cilantro
• salt, to taste
• pepper, to taste

1. To make chicken: In medium bowl, combine oil, garlic, ginger and cumin. Add turmeric, season lightly with salt and pepper, to taste, and whisk to blend. Lightly pound chicken pieces to even them out then turn to coat in oil-spice mixture. Let stand 20-30 minutes.
2. Heat heavy, large skillet over medium-high heat until hot. Add chicken, smooth side down, and cook until golden brown underneath, about 4 minutes. Flip with spatula, reduce heat to medium and cook about 4 minutes until just cooked through. Transfer chicken to plate and tent with foil. Do not clean pan.
3. To make zucchini: In medium skillet over medium-high heat, heat oil until hot. Add zucchini pieces and cook, stirring often until crisp-tender, about 4 minutes. Remove from heat.
4. To make cauliflower rice: In colander, drain cauliflower well. In same large skillet used for chicken, add oil, onion and water over medium heat; cook, stirring until softened, about 3 minutes. Add garlic, ginger, cumin and turmeric; cook, stirring, 3 minutes. Add drained cauliflower and garbanzo beans; cook until hot, about 5 minutes. Stir in cilantro and season with salt and pepper, to taste.
5. Divide cauliflower rice among four large soup bowls. Slice chicken against grain and arrange on top of cauliflower rice along with grapes and cooked zucchini. Serve warm.

Nutritional information per serving: 420 calories; 34 g protein; 42 g carbohydrates; 14 g fat (30% calories from fat); 2.5 g saturated fat (5% calories from saturated fat); 65 mg cholesterol; 280 mg sodium; 10 g fiber.

 Source: California Table Grape Commission

(Family Features) Getting back into a routine during the fall can be a struggle. Consider a schedule that dedicates more nights to long-term wellness with easy, nutritious recipes.

Registered dietitian Alexis Joseph recommends Meatless Mondays, which help her family create fruit- and vegetable-forward dishes with nutrient-dense ingredients. One ingredient to consider is California grown prunes from Sunsweet – a good source of vitamins and minerals that help maintain bone and heart health, keep you feeling full and are an all-natural source of fiber and healthy fat.

“Dedicating time each week to your overall nutrition with ‘Meatless Mondays’ will motivate you to add healthful staples like California grown prunes from Sunsweet to your diet and make getting back into a routine easier,” Joseph said. “It can also yield results. Research suggests eating 5-6 prunes each day may help prevent bone loss and improve risk factors for heart disease and inflammation.”

Consider Joseph’s Cauliflower Tacos with Peanut Sauce or Veggie Stir Fry for your next weeknight meal. Both spotlight California grown prunes as a substitute for unhealthy fats and sugars to reduce calories and increase health benefits without losing flavor.

Find more mealtime inspiration at sunsweet.com.

Cauliflower Tacos with Peanut Sauce

Cook time: 30 minutes
Servings: 4

• 1 medium head cauliflower, chopped into florets (about 6-7 cups)
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon fine sea salt
• 8 tortillas
• chopped green onions, for garnish
• California grown prunes from Sunsweet, for serving
• peanuts, for garnish
• lime wedges, for serving

Cabbage Slaw:

• 3 cups shredded red cabbage
• 1/2 cup shredded carrots
• 1/3 cup cilantro, chopped
• 2 tablespoons fresh lime juice
• 1 teaspoon extra-virgin olive oil
• 2 teaspoons pure maple syrup
• 1/4 teaspoon fine sea salt

Peanut Sauce:

• 4 California grown prunes from Sunsweet
• 1/2 cup unsweetened non-dairy milk
• 1/3 cup natural salted peanut butter
• 3 tablespoons reduced-sodium soy sauce
• 1 tablespoon fresh lime juice
• 1/2 tablespoon maple syrup
• 1 teaspoon minced ginger
• 1 teaspoon sriracha
• 2 tablespoons water, plus additional for thinning (optional)

1. Preheat oven to 425 F.
2. On large baking sheet, place cauliflower in single layer. Add olive oil and salt; toss well to combine. Roast 30 minutes, tossing halfway through.
3. To make cabbage slaw: In medium mixing bowl, add cabbage, carrots, cilantro, lime juice, olive oil, maple syrup and salt. Toss to combine; set aside to soften.
4. To make peanut sauce: In blender, blend prunes, milk, peanut butter, soy sauce, lime juice, maple syrup, ginger, sriracha and water until smooth. Taste and add more water, if desired.
5. Warm tortillas, fill with roasted cauliflower and top with slaw, peanut sauce, green onions, prunes and peanuts. Serve with lime wedges.

Veggie Stir Fry with Prune Teriyaki Sauce

Cook time: 15 minutes
Servings: 4

• 1 tablespoon toasted sesame oil
• 1/2 large onion, diced
• salt, to taste, divided
• 3 cloves garlic, minced
• 1 tablespoon minced ginger
• 2 cups shredded carrots
• 1 red bell pepper, sliced
• 1 medium zucchini, diced
• 8 ounces sugar snap peas
• pepper, to taste, divided
• 1/2 cup roasted salted cashews, plus additional for serving, divided
• 1 cup edamame
• 2-3 cups cooked jasmine rice, for serving
• 1/3 cup sliced green onions, for serving
• California grown prunes from Sunsweet, for serving

Prune Teriyaki Sauce:

• 1 cup canned pineapple, plus 1/4 cup pineapple juice
• 1/4 cup California grown prunes from Sunsweet (about 6 prunes)
• 6 tablespoons reduced-sodium soy sauce
• 1 tablespoon pure maple syrup
• 1 tablespoon rice vinegar
• 1 garlic clove
• 1 teaspoon sriracha

1. In large skillet over medium heat, warm sesame oil. Once hot, add onion and pinch of salt; saute 5 minutes.
2. Add garlic and ginger; cook 30 seconds, or until fragrant. Add carrots, bell pepper, zucchini, snap peas and pinch of salt and pepper. Saute 10 minutes, stirring often, until veggies are crisp tender.
3. To make teriyaki sauce: In blender, blend pineapple, pineapple juice, prunes, soy sauce, maple syrup, rice vinegar, garlic and sriracha until smooth.
4. Remove veggies from heat and stir in 1/2 cup cashews, edamame and teriyaki sauce to coat. Season with salt and pepper, to taste, and serve on bed of rice garnished with green onions, prunes and additional cashews.

Photos courtesy of Alexis Joseph

Source: Sunsweet

(Family Features) Between juggling work, family, friends and social activities, powering through busy day-to-day schedules requires a lot of energy. Building meals around recipes packed with a plant-based protein such as peanuts or peanut butter can help your family come together to refuel.

In fact, at 7 grams per serving, a nutrient-rich powerhouse like peanuts delivers the most protein of any nut and contains six essential vitamins – vitamin E, folate, riboflavin, thiamin, niacin and vitamin B6 – and seven essential minerals – phosphorus, iron, magnesium, potassium, zinc, copper and calcium.

As a versatile ingredient that can be enjoyed as a standalone snack or part of a variety of recipes from morning to night, peanuts can take center stage at the family table when it’s time to recharge at the end of long days. Start with an appetizer like Broccoli and Edamame Salad with Peanut Dressing, which can be on the table in 10 minutes, to hold over hunger ahead of a protein-packed main course like Chicken with Peanut Sauce in Lettuce Wraps. Finish off the evening meal with Peanut Butter Cottage Cheese Cheesecake as a better-for-you dessert.

Find more delicious ideas for keeping your family energized at gapeanuts.com.

Chicken with Peanut Sauce in Lettuce Wraps

Recipe courtesy of Parker’s Plate on behalf of the Georgia Peanut Commission
Prep time: 10 minutes
Cook time: 15 minutes
Servings: 4

• 2 pounds ground chicken
• 2 tablespoons sesame oil
• 3/4 cup diced shiitake mushrooms
• 1 small onion, diced
• 2 garlic cloves, grated
• 1 1/2 tablespoons fresh grated ginger
• 1/2 cup hoisin sauce
• 1/2 cup water chestnuts, diced
• 3 green onions (both white and green parts), chopped
• 2 garlic cloves, grated
• 1/4 cup cilantro, chopped, for garnish
• 1/4 cup crushed peanuts, for garnish
• iceberg or butter lettuce, for wraps

Peanut Sauce:

• 3 tablespoons creamy peanut butter
• 2 teaspoons brown sugar
• 1 tablespoon fresh lime juice
• 2 tablespoons chili garlic sauce
• 1 teaspoon fresh grated ginger
• 1 tablespoon soy sauce

1. In pan, saute ground chicken in sesame oil until cooked through. Drain if mixture is watery.
2. Add shiitake mushrooms and onion; saute until mushrooms have softened and appear caramel colored.
3. Add garlic, ginger, hoisin, water chestnuts and green onions. Let chicken mixture simmer on low.
4. To make peanut sauce: In saucepan over medium-low heat, mix peanut butter, brown sugar, lime juice, chili garlic sauce, ginger and soy sauce until smooth, warm and thinned slightly.
5. Fold into chicken mixture. Stir until combined and simmer on low until peanut sauce is evenly distributed.
6. Garnish with fresh cilantro and crushed peanuts. Serve in lettuce wraps.

Broccoli and Edamame Salad with Peanut Dressing

Recipe courtesy of Parker’s Plate on behalf of the Georgia Peanut Commission
Prep time: 10 minutes
Cook time 5 minutes
Servings: 4

Dressing:

• 1/2 fresh lime, juice only
• 1/4 cup toasted sesame seed oil
• 3 tablespoons honey
• 2 tablespoons tahini
• 3 tablespoons creamy peanut butter
• 1 teaspoon chili oil
• 1 garlic clove, grated
• 1 teaspoon fresh ginger, grated
• kosher salt, to taste
• 1 tablespoon hot water, plus additional for thinner consistency (optional)

Salad:

• 2 cups broccoli slaw
• 1 cup shelled edamame, cooked
• 1 1/2 cups chopped raw broccoli
• 1/2 cup English cucumber, quartered and chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup salted peanuts, roughly chopped
• toasted sesame seeds, for garnish (optional)

1. To make dressing: In bowl, whisk lime juice, toasted sesame seed oil, honey, tahini, peanut butter, chili oil, garlic, ginger and salt, to taste. Add hot water, adding additional, if necessary, until dressing reaches desired consistency. Set aside.
2. To make salad: In large bowl, combine broccoli slaw, edamame, broccoli, cucumber, mint, cilantro and peanuts. Toss with dressing to combine and garnish with toasted sesame seeds, if desired.

Peanut Butter Cottage Cheese Cheesecake

Recipe courtesy of Parker’s Plate on behalf of the Georgia Peanut Commission
Prep time: 25 minutes
Cook time: 2 hours
Servings: 8 (1 slice each)

Crust:

• 2 cups pretzels
• 1 1/2 cups vanilla-flavored wafer-style cookies
• 1/2 cup peanuts
• 12 tablespoons unsalted butter
• nonstick cooking spray

Filling:

• 1/2 cup cottage cheese
• 1 cup heavy whipping cream
• 3 tablespoons sugar
• 3 tablespoons creamy peanut butter
• 1/2 cup roughly chopped dark chocolate
• 1/2 cup roughly chopped peanuts
• 1 pinch sea salt

1. To make crust: In food processor, pulse pretzels, wafer-style cookies and peanuts until chopped but not powdery.
2. In skillet, melt butter. Add pretzel mixture until combined with butter.
3. Spray pie pan with nonstick cooking spray and spread mixture on bottom of pan and slightly up sides; press down until even.
4. To make filling: In bowl using hand mixer, whip cottage cheese until lumps are smoother, 3-4 minutes.
5. In separate bowl, use hand mixer to whip heavy cream and sugar until stiff peaks form.
6. Add cottage cheese and peanut butter to heavy cream mixture; whip until combined, about 1 minute.
7. Top pie with chopped chocolate and peanuts and freeze 2 hours. Remove from freezer 15 minutes before ready to serve.
8. Before serving, sprinkle with sea salt.

Source:

Georgia Peanut Commission

(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) No matter your motivations, it’s never too late or too early to start focusing on your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health.

One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute. Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

Being more physically active, managing stress, getting quality sleep and not smoking combined with DASH can put you on a path toward a healthy heart for life.

Encouraging others to join you on your heart-health journey can also be rewarding. Research shows social support and personal networks make it more likely you’ll stick to healthy habits like eating healthy.

Sharing heart-healthy recipes with family and friends is an added bonus, and these DASH-friendly meals can help you take the guesswork out of putting nutritious dinners on the table. Greek-Style Flank Steaks with Tangy Yogurt Sauce offer the bold flavors of the Mediterranean while Teriyaki-Glazed Salmon with Stir-Fried Vegetables is as easy to make as it is colorful. For a complementary combination of pork and sweet fruit flavor, these Baked Pork Chops with Apple Cranberry Sauce are perfect to serve alongside brown rice or steamed broccoli.

Learn more about heart health and find DASH-friendly recipes at nhlbi.nih.gov/DASH.

Greek-Style Flank Steak with Tangy Yogurt Sauce

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 25 minutes
Cook time: 25 minutes
Servings: 4

Marinade:

• 1/4 cup lemon juice
• 1 tablespoon olive oil
• 2 teaspoons fresh oregano, rinsed, dried and chopped
• 1 tablespoon garlic, minced (2-3 cloves)
• 1 beef flank steak (12 ounces)

Yogurt Sauce:

• 1 cup cucumber, peeled, seeded and chopped
• 1 cup nonfat plain yogurt
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, rinsed, dried and chopped
• 1 tablespoon garlic, minced (2-3 cloves)
• 1/2 teaspoon salt

1. To make marinade: In large bowl, combine lemon juice, olive oil, oregano and garlic.
2. Lay steak in flat container with sides and pour marinade over steak. Marinate at least 20 minutes, or up to 24 hours, turning several times.
3. To make yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic and salt. Set yogurt sauce aside at least 15 minutes to blend flavors. Sauce can be prepared up to 1 hour in advance and refrigerated.
4. Preheat broiler to high with rack 3 inches from heat source.
5. Broil steak about 10 minutes on each side to minimum internal temperature of 145 F. Let cool 5 minutes before carving.
6. Slice thinly across grain into 12 slices.
7. Serve three slices with 1/2 cup yogurt sauce.

Tip: Serve in sandwich with pita bread, lettuce and tomato.

Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 4

Salmon:

• 2 tablespoons light teriyaki sauce
• 1/4 cup mirin or sweet rice wine
• 2 tablespoons rice vinegar
• 2 tablespoons scallions, rinsed and minced
• 1 1/2 tablespoons ginger, minced
• 12 ounces salmon fillets, cut into four portions (3 ounces each)

Vegetables:

• 1 bag (12 ounces) frozen vegetables stir-fry
• 1/2 tablespoon peanut oil or vegetable oil
• 1/2 tablespoon garlic, minced (about 1 clove)
• 1 tablespoon ginger, minced
• 1 tablespoon scallions, rinsed and minced
• 1 tablespoon light soy sauce

1. Preheat oven to 350 F.
2. To prepare salmon: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate 10-15 minutes.
3. Remove salmon from marinade.
4. Place salmon on baking sheet. Bake 10-15 minutes, or until fish flakes easily with fork in thickest part and reaches minimum internal temperature of 145 F.
5. To prepare vegetables: Thaw frozen vegetables in microwave or place bag in bowl of hot water about 10 minutes. In large wok or saute pan, heat oil. Add garlic, ginger and scallions; cook gently, but do not brown, 30-60 seconds.
6. Add vegetables and continue stir-frying 2-3 minutes, or until heated through. Add soy sauce.
7. Serve one piece of salmon with 1 cup vegetables.

Baked Pork Chops with Apple Cranberry Sauce

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4

Pork Chops:

• 4 boneless pork chops (about 3 ounces each)
• 1/4 teaspoon ground black pepper
• 1 medium orange, rinsed and zested
• 1/2 tablespoon olive oil

Sauce:

• 1/4 cup low-sodium chicken broth
• 1 medium apple, peeled and grated (about 1 cup)
• 1/2 cinnamon stick
• 1 bay leaf
• 1/2 cup dried cranberries
• 1/2 cup 100% orange juice

1. Preheat oven to 350 F.
2. To prepare pork chops: Season pork chops with pepper and orange zest.
3. In large saute pan, heat olive oil over medium heat. Add pork chops and cook until browned on one side, about 2 minutes. Turn and brown 2 minutes. Remove pork chops from pan, place on nonstick baking sheet and bake 10 minutes to minimum internal temperature of 160 F.
4. To make sauce: Add chicken broth to saute pan and stir to loosen brown bits from pork chops. Set aside.
5. In small saucepan over medium heat, cook grated apples, cinnamon stick and bay leaf until apples begin to soften.
6. Add cranberries, orange juice and reserved broth. Bring to boil then lower heat to gentle simmer. Simmer 10 minutes, or until cranberries are plump and apples are tender. Remove cinnamon stick.
7. Peel orange and cut into eight sections.
8. Serve one pork chop with 1/4 cup sauce and two orange segments.

Photos courtesy of Getty Images

Source: National Heart, Lung, and Blood Institute

(Family Features) With countless ways to enjoy the holiday season from decorating and hosting parties to wintertime activities, it’s a perfect time to bring family and friends together for some festive fun. One simple ingredient can be your go-to for just about any tradition: popcorn, which is an inexpensive, versatile, whole grain that makes holiday occasions better.

Consider these simple seasonal ways you can let popcorn fuel your holiday adventures.

Decorate

Strings of popcorn and cranberries add a nostalgic touch to the family tree while making popcorn trees adds whimsy to the table. Before stringing popcorn, let it sit out for a day or two as freshly popped popcorn may be too fragile to thread without breaking. Push a threaded needle through the center of each kernel then pull the kernel to the end of the knotted thread, adding an occasional cranberry, if desired. Festive trees can be made using popcorn mixed with melted marshmallows then shaped and finished with sprinkles.

Give It as a Gift

If it’s your turn to host this year’s holiday party, popcorn makes for a perfect party favor. Pop up a delicious treat like these Cranberry Popcorn Balls, place them in pretty jars or neatly wrap them then finish each with a bow. For an added touch, include the recipe instructions and popcorn kernels in a separate container so your guests can make it at home.

Enjoy It as a Snack

Freshly popped popcorn is a simple and delicious snack to share after a day of shopping, caroling, sledding or decorating. You can take the holiday season up a notch with creative recipes like Gingersnap Popcorn Snack Mix, White Chocolate Peppermint Popcorn Bark and Easy, Elegant Holiday Popcorn. These treats are perfect for popping up in the morning so the snacks are ready once guests arrive.

Visit Popcorn.org to find more sweet, salty and savory holiday recipe ideas.

Gingersnap Popcorn Snack Mix

Yield: 2 quarts

• 2 quarts popped popcorn
• butter-flavored nonstick cooking spray
• 1/3 cup granulated sugar substitute
• 2 teaspoons ground ginger
• 1/2 teaspoon freshly ground nutmeg
• 1/4 teaspoon cinnamon
• 1/4 teaspoon ground cloves
• 1/8 teaspoon freshly ground black or white pepper

1. Preheat oven to 325 F.
2. Spread popcorn on baking sheet and spray lightly with nonstick cooking spray.
3. In small bowl, combine sugar substitute, ginger, nutmeg, cinnamon, cloves and freshly ground pepper; sprinkle evenly over popcorn.
4. Spray again with nonstick cooking spray and toss to coat evenly.
5. Bake 7 minutes and serve warm.

Easy, Elegant Holiday Popcorn

Yield: 8 cups

• 8 cups popped popcorn
• 1/2 cup milk chocolate chips
• 1/2 cup white chocolate chips
• candy sprinkles

1. On serving platter, spread popcorn in thin layer.
2. Over double boiler or in microwave, melt milk chocolate chips. Drizzle over popcorn.
3. Over double boiler or in microwave, melt white chocolate chips. Drizzle over popcorn.
4. Sprinkle candy sprinkles over warm, chocolate-coated popcorn. Allow drizzles to set until firm.

White Chocolate Peppermint Popcorn Bark

Yield: 1 pound

• 5 cups popped popcorn
• 12 ounces white chocolate baking chips, chopped white chocolate or white candy coating
• 1 cup crushed hard candy peppermints

1. Cover baking pan with foil or wax paper; set aside.
2. Place popcorn in large bowl; set aside.
3. In double boiler over barely simmering water, melt chocolate, stirring until smooth, or melt according to package directions.
4. Stir in crushed peppermints after chocolate is melted. Pour chocolate mixture over popcorn mixture and stir to coat. Spread onto prepared pan; cool completely.
5. When chocolate is cooled and set, break into chunks for serving.
6. Store in airtight container at room temperature.

Cranberry Popcorn Balls

Yield: 18 balls

• 2 cups sugar
• 1 cup whole berry cranberry sauce, slightly mashed
• 1 tablespoon grated orange peel
• 1/2 cup cranberry juice
• 1/2 cup light corn syrup
• 1 teaspoon vinegar
• 1/2 teaspoon salt
• 5 quarts unsalted popped popcorn

1. In heavy saucepan, combine sugar, cranberry sauce, orange peel, cranberry juice, corn syrup, vinegar and salt. Bring to boil; lower heat and cook to 250 F on candy thermometer.
2. Mixture will bubble in pan; watch to keep from boiling over.
3. Pour slowly onto hot popcorn and mix until well-coated.
4. Let stand 5 minutes, or until mixture can easily be formed into balls.
5. Butter hands and form into 3-inch balls.

(Family Features) Cooking delicious family meals is surely the focus of many home chefs, from quick dishes on busy weeknights to homestyle favorites on the weekend. Equally important, however, is dishing up foods and ingredients you can feel good about serving to your loved ones.

The next time seafood is on the menu, consider the source of your main course. Available fresh, frozen, smoked and canned year-round and nationwide, seafood from Alaska is sustainably harvested, and you can trust it comes from a responsibly managed fishery. Utilizing a science-based approach, the state sustains the long-term vitality of species and their natural habitats, as well as the fishing communities that rely on them.

Fishermen and scientists work together to ensure they only harvest what science tells them the ecosystem can support, so that fish stocks, communities and the marine environment can thrive for generations to come.

Wild, sustainable and harvested in the USA, Alaska seafood is full of flavor and high-quality protein, vitamins, minerals and oils essential to good health, including omega-3s and vitamin D. You can feel good serving your loved ones these Blackened Alaska Cod Tacos as a classic way to spice up your dinner table, or give a sweet heat kick to Spicy Alaska Sablefish in Lettuce Cups with Korean chili paste, miso and honey.

Visit alaskaseafood.org to find more information and family-friendly recipes.

Spicy Alaska Sablefish in Lettuce Cups

Recipe courtesy of the Alaska Seafood Marketing Institute
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4 (2 lettuce cups each)

• 1/4 cup yellow or white miso
• 1 tablespoon Korean chili paste
• 1 tablespoon honey
• 1 pound Alaska sablefish (black cod), cut into 2-ounce portions
• nonstick cooking spray
• 1 small avocado, pitted, peeled and chopped
• 1-1 1/4 cups cooked sushi rice or quinoa
• 1/2 cup chopped English cucumber
• 1/4 cup thinly sliced halved radish
• 1/2 cup pickled ginger, chopped
• 1/2 cup bottled Asian-style salad dressing with wasabi and ginger
• 8 medium-large butter lettuce leaves
• 1/2 cup cilantro leaves

1. Blend miso, chili paste and honey; spread onto Alaska sablefish portions. Place portions on nonstick cooking spray-coated, foil-lined baking sheet. Roast 5-7 minutes, or until fish is opaque throughout and deep golden brown; cool slightly.
2. In mixing bowl, combine avocado, rice or quinoa, cucumber, radishes and ginger; pour in dressing. Toss to coat.
3. To serve, place about 1/3 cup vegetable-rice mixture in each lettuce leaf. Top with one sablefish portion. Sprinkle each lettuce cup with 1 tablespoon cilantro leaves.

Blackened Alaska Cod Tacos

Recipe courtesy of the Alaska Seafood Marketing Institute and Sari Diskin
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 2-3

• 2 cups slaw mix
• 2 tablespoons mayonnaise
• 1 teaspoon hot sauce, plus additional for serving
• 1 lime, divided
• salt, to taste
• pepper, to taste
• nonstick cooking spray
• 1/2 pound Alaska cod
• olive oil
• blackening seasoning, to taste, plus additional, divided
• sea salt, to taste
• 4 small flour tortillas
• 1 avocado, sliced

1. Preheat oven to 400 F.
2. In bowl, mix slaw with mayonnaise, hot sauce, juice from 1/2 lime and salt and pepper, to taste; set aside.
3. Line baking dish with parchment paper and spray with nonstick cooking spray. Place Alaska cod on top and coat lightly with olive oil. Generously season with blackening seasoning and sea salt, to taste.
4. Bake 5 minutes, set oven to broil and broil 3-5 minutes. When fish is done (when it flakes easily with fork and is opaque throughout), remove from oven and break into small chunks with fork.
5. In flour tortillas, add avocado and slaw. Top with chunks of cod and drizzle with additional hot sauce, squeeze of lime juice from remaining 1/2 lime and additional blackening seasoning.

Photo courtesy of Sari Diskin (Blackened Alaska Cod Tacos)

Source: Alaska Seafood Marketing Institute

(Family Features) Warmer weather is often welcome for a variety of reasons and dining outdoors can help take that appreciation to the next level. Keeping ingredients lists short and prep time minimal also allows you to spend more time enjoying the sunshine and blue skies al fresco with the ones you love.

Even when you’re short on time, you can take mealtime from the dining room to the deck with an ingredient like Minute Rice Cups. Available in 13 varieties, including White and Brown rice, the convenient, single-serving, BPA-free cups are ready in just 90 seconds or less. Perfect for taking to the office for lunch or as an on-the-go snack, the cups can also be used as a quick and easy base for nearly any meal occasion.

For example, this simple Fish with Bok Choy features plenty of complex flavors with flaky white fish, crisp bok choy and 100% whole-grain brown rice. The brown rice provides the ideal texture for the ginger, sesame and nutty notes in this dish, and the whole recipe can be on the table in 10 minutes. Because white fish fillets are neutral and mild, they absorb all the flavors from the dish, and are an ideal protein for those with busy schedules due to their short cooking time.

Or, bursting with colors and flavors, this Fiesta Rice satisfies fresh cravings with an irresistible combo of white rice, tomatoes, green onions and creamy avocado. Ready in less than 5 minutes, this dish can also be customized with a different grain variety or extra juicy, sweet cherry tomatoes in place of diced tomatoes. To make this satisfying side a complete meal, simply add grilled chicken or your favorite protein.

To find more quick and easy recipes perfect for enjoying outdoors, visit MinuteRice.com.

Fish with Bok Choy

Prep time: 3 minutes
Cook time: 7 minutes
Servings: 1

• 1 Minute Brown Rice Cup
• salt, to taste
• pepper, to taste
• 1 white fish fillet
• 1 tablespoon butter
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger
• 2 baby bok choy, quartered
• 1 teaspoon soy sauce

1. Heat rice according to package directions. Set aside.
2. Add salt and pepper to both sides of fish, to taste.
3. In medium skillet over medium-high heat, melt butter. Cook fish 2 minutes on each side. Remove fish from pan and keep warm.
4. In same pan, add sesame oil and ginger. Cook 1 minute.
5. Add bok choy to pan and stir-fry 2 minutes. Add soy sauce; stir to incorporate. Top rice with fish and serve with bok choy.

Fiesta Rice

Prep time: 3 minutes
Cook time: 1 minute
Servings: 1

• 1 Minute White Rice Cup
• 1 diced tomato
• 1/2 diced avocado
• 1 sliced green onion
• 1 tablespoon chopped cilantro
• 1 teaspoon lime juice
• salt, to taste
• black pepper, to taste

1. Heat rice according to package directions. Set aside.
2. In bowl, combine tomato, avocado, onion and cilantro.
3. Add lime juice and salt and pepper, to taste.
4. Mix thoroughly and serve.

Source: Minute Rice

(Family Features) Whether you’re a runner, a workout warrior or simply looking for a quick pick-me-up before heading to the office, grab-and-go foods can supply the energy you need for an active day.

Skipping salty snacks and opting for nutritious options can put you ahead of the game. Due to their high carbohydrate content, sweetpotatoes provide a sustaining option both before and after exercise sessions. Plus, with antioxidants that help reduce inflammation and aid in the muscle repair process, they help both your endurance and recovery.

According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood”
because they are rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health and may help prevent disease. Additionally, they offer a “sweet” flavor without the added sugar.

Another fun fact: the one-word spelling of “sweetpotato” was adopted by the National Sweetpotato Collaborators in 1989 in an effort to avoid confusion with the potato and yam among shippers, distributors, warehouse workers and consumers.

As a versatile veggie that’s easy to add to a multitude of recipes for flavor enhancement and nutritional content, they are a key ingredient in these No-Bake Sweetpotato Coconut Ginger Energy Bites from the North Carolina SweetPotato Commission. It takes just 45 minutes to turn cooked sweetpotatoes into tasty treats for much-needed fuel for breakfast or an afternoon snack.

Find more nutritious recipe ideas at ncsweetpotatoes.com.

Watch video to see how to make this recipe!

No-Bake Sweetpotato Coconut Ginger Energy Bites

Recipe courtesy of Sarah Schlichter, MPH, RDN, on behalf of the North Carolina
SweetPotato Commission
Total time: 45 minutes
Yield: 14 bites (1 bite per serving)

• 1          cup cooked sweetpotato
• 3/4       cup rolled oats
• 1/2       cup peanut butter (or desired nut butter)
• 3          tablespoons honey
• 1/2       teaspoon ground ginger
• 1/2       teaspoon cinnamon
• 1/2       cup unsweetened shredded coconut

1. In large bowl, combine sweetpotato, oats, peanut butter, honey, ginger and cinnamon; stir until well combined.
2. Refrigerate bowl about 20 minutes to firm.
3. Line baking sheet with parchment paper.
4. Remove dough and portion into snack-sized bites. Gently roll bites in shredded coconut and refrigerate 15-20 minutes or freeze 10 minutes.
5. Remove from refrigerator or freezer and serve.

Nutritional information per serving: 115 calories; 7 g fat (11% daily value); 3 g saturated fat (19% daily value); 1 g polysaturated fat; 2 g monosaturated fat; 49 mg sodium (2% daily value); 129 mg potassium (4% daily value); 11 g carbohydrates (4% daily value); 2 g fiber (8% daily value); 5 g sugar (6% daily value); 3 g protein (6% daily value); 1,348 IU vitamin A (27% daily value); 1 mg vitamin C (1% daily value); 11 mg calcium (1% daily value); 1 mg iron (6% daily value); 9 g net carbohydrates.

Source: North Carolina SweetPotato Commission