(Family Features) For many looking to make healthy dietary changes, weight loss is a primary concern. Because the Dietary Guidelines for Americans recommend 45-65% of daily calories come from carbohydrates, an eating plan like the ketogenic diet (or keto, for short), which involves consuming a low amount of carbs and replacing them with healthy fats, can be a popular choice for achieving weight loss goals.
Replacing carb intake with fat can put your body in a metabolic state called ketosis, which makes you more efficient at burning fat for energy. The keto diet can also help reduce blood sugar and insulin levels and lower risk for certain diseases.
Those following the keto eating plan typically significantly reduce or avoid consuming bread, pasta, rice and baked goods, which are all traditionally high in carbohydrates. However, Toufayan Bakeries introduced a line of keto-friendly wraps, pitas and flatbreads that are high in fiber and protein while containing no sugar and being lower in carbs than traditional bread.
“We take great pride in baking our family’s favorite breads for families across the U.S.,” said Karen Toufayan, VP of marketing for Toufayan. “Across the country, people following the keto diet have been missing their favorite bread products. We are thrilled to introduce Toufayan’s first line of keto-friendly breads and hope they love them as much as we do.”
Try serving these satisfyingly light solutions as the base ingredients in these delicious recipes for a Keto Egg and Sausage Flatbread or Keto Enchilada Quesadilla from chef George Duran.
Find more recipes to support a ketogenic eating plan at Toufayan.com.
Keto Enchilada Quesadilla
Recipe courtesy of chef George Duran
Yield: 1 quesadilla
- Rotisserie chicken, pulled and chopped
- enchilada Sauce
- olive oil
- Toufayan Bakeries Keto Wraps
- Tex-Mex cheese, grated
- jarred or fresh jalapenos, thinly sliced
- cilantro, chopped
- salsa, for serving
- In bowl, mix pulled chicken and enchilada sauce until fully covered. Set aside.
- Spray or brush olive on both sides of keto wrap and place on nonstick pan or skillet over medium heat. Once wrap is heated on one side, flip and heavily top entire wrap with grated cheese. Allow cheese to melt then disperse chicken mixture, sliced jalapenos and chopped cilantro on half of wrap. Fold wrap over ingredients and cook until quesadilla is golden brown on both sides.
- Cut into three triangles and serve with salsa.
Keto Egg and Sausage Flatbread
Yield: 1 flatbread
- 1 Toufayan Keto Flatbread
- 1/4 cup shredded mozzarella cheese
- 2 cooked sausage links (approximately 2 ounces each), cut into pieces
- 1/4 cup thinly sliced red bell pepper
- 1 large egg
- 1 tablespoon fresh chives
- salt, to taste
- pepper, to taste
- Preheat oven to broil.
- On foil-lined baking sheet, place flatbread and top with mozzarella cheese; add sausage pieces and bell pepper.
- Crack egg in center of flatbread and broil 5-8 minutes, or until egg is cooked to desired firmness.
- Remove from oven and top with chives.
- Season with salt and pepper, to taste, and serve.
Nutritional information per serving (1 flatbread): 435 calories; 29.1 g protein; 25.6 g fat; 8.6 net carbs.
(Family Features) It can be hard to ignore the rising costs of food, gas and other basic household items. Many families are especially feeling the burden of inflation at the grocery store.
However, you can make your hard-earned dollars stretch a little further at the supermarket and put delicious, nutritious meals on the table with these cost-saving tips from Healthy Family Project and by looking for the Produce for Kids logo in your local produce department. These produce companies give back to local communities and support nutrition education and information sharing.
Plan your meals. Making a plan for what meals will be on the menu each week can help you identify ingredients you can use in multiple recipes and save money by not adding items you may not use to your grocery list. Once your meals are planned and you head to the store, stick to your list to avoid unnecessary spending.
Opt for in-season produce. Typically, fresh fruits and vegetables cost more when out of season since they’re not as readily available. Buying in-season produce also helps ensure you get better tasting fruits and veggies.
Keep ingredient lists short. Quick and easy meals the entire family can enjoy are often accompanied by shorter ingredient lists. For example, these recipes for Grilled Peach Flatbread with Goat Cheese and Mixed Berry Pizza with Oatmeal Coconut Crust both require 15 ingredients or less and can be on the table in half an hour, giving you more time to spend with those who matter most.
Discover more family-focused recipes and tips for saving on grocery bills at healthyfamilyproject.com.
Mixed Berry Pizza with Oatmeal Coconut Crust
Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Cook time: 20 minutes
- 1 egg
- 1 1/2 cups rolled oats
- 1/3 cup unsweetened shredded coconut
- 1/3 cup all-purpose flour
- 2 tablespoons brown sugar
- 3 tablespoons unsalted butter, melted
- 1/4 cup honey, plus additional for drizzling, divided
- 1/2 teaspoon cinnamon
- 1 teaspoon pure vanilla extract
- 1pinch salt
- 1/2 cup vanilla Greek yogurt
- 1/2 lemon, juice only
- 3 strawberries, sliced
- 1/4 cup blueberries
- 1/4 cup blackberries
- Preheat oven to 350 F.
- In mixing bowl, mix egg, rolled oats, coconut, flour, brown sugar, butter, 1/4 cup honey, cinnamon, vanilla and salt until incorporated.
- Evenly spread mixture in greased springform pan and bake 20 minutes, or until golden brown.
- Remove pan from oven and cool.
- In bowl, mix Greek yogurt with lemon juice.
- Once oatmeal crust is fully cooked, use spatula to spread lemon-yogurt mixture on top.
- Top with sliced strawberries, blackberries and blueberries. Drizzle with additional honey.
Grilled Peach Flatbread with Goat Cheese
Recipe courtesy of Healthy Family Project
Prep time: 5 minutes
Cook time: 10 minutes
- 2 large naan or flatbreads
- 2 fresh peaches, sliced
- 1/4 cup goat cheese crumbles
- 1-2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- fresh arugula (optional)
- Preheat grill or grill pan.
- Grill naan until softened and lightly grilled.
- Place peach slices on grill and sear about 1 minute per side.
- Using pastry brush, spread olive oil onto naan.
- Top naan with goat cheese and peaches.
- Place back on grill over low heat, cover and cook 3-5 minutes.
- Add fresh arugula, if desired
- Drizzle with balsamic vinegar before slicing and serving.
Source: Healthy Family Project
(Family Features) Helping members of your community can be easy when you donate plasma, which is the fluid component of human blood that supports essential bodily functions like red blood cells and white blood cells.
Since plasma is replaced in the body within about 24 hours, it can be donated twice per week. With a donation that takes 1-3 hours, you can make a lasting impact by providing lifesaving medicine for people affected by a variety of conditions.
Iron-rich foods can be helpful to eat before and after donating plasma, which is why chef Nate Appleman created recipes like Pistachio Crisps with Sumac and Black Pepper. After his son Oliver’s diagnosis with Kawasaki Disease – an inflammation of the blood vessels that causes large vessels to form on coronary arteries – Appleman made it his mission to create awareness of Kawasaki Disease and for the critical need for plasma donations that many people with the disease rely on for treatment.
The COVID-19 pandemic led to a serious shortage of plasma donors, which is why Appleman partnered with Abbott to bring awareness to the need for plasma.
Find more information about donating plasma at bethe1donor.abbott.
Watch video to see how to make this recipe!
Pistachio Crisps with Sumac and Black Pepper
Recipe courtesy of chef Nate Appleman on behalf of Abbott
Yield: 60 crisps
- 1 1/2 cups flour
- 1 cup sugar, plus additional for pressing crisps, divided
- 3/4 teaspoon salt
- 1/2 cup soft butter
- 1 egg, separated
- 3 tablespoons milk
- 1 teaspoon vanilla
- 1 cup pistachios, finely chopped
- black pepper
- Heat oven to 375 F.
- Sift flour, sugar and salt into bowl. Using fork, thoroughly mix in butter, egg yolk, milk and vanilla.
- Form into walnut-sized balls. Place on ungreased baking sheet.
- Using bottom of greased glass dipped in sugar, press balls to 1/16-inch thick. Brush with slightly beaten egg white. Sprinkle with pistachios, sumac and black pepper.
- Bake 8-10 minutes.
(Family Features) As a parent, instilling healthy eating habits in your children at an early age can aid in proper growth and development. Eating well goes a long way toward maintaining a healthy weight, increasing energy levels and improving moods while also reducing risk of obesity and other chronic issues such as heart disease and diabetes later in life.
Set your children on a path to making lifelong nutritious choices with these tips:
Foster independence. Allowing your children to help with shopping and meal prep can aid in them taking ownership of what they’re eating. Start by divvying up easier tasks such as setting the table then work toward creating snacks and meals on their own. These Rainbow Fruit Parfaits are simple for kids to assemble – just set the ingredients out and let them layer – and can serve as a healthful on-the-go breakfast or after-school snack.
Offer balanced options. Children require balanced diets made up of all three major food groups, including fruits and vegetables, for proper development. Looking for the Produce for Kids logo next to nutritional, family-friendly items at the grocery store is an easy way to identify healthy food choices while also supporting local organizations that help children and families in need.
Be a role model. Typically, your children will follow your behaviors, which includes the types of foods they select at mealtimes. Eating a rainbow of fruits and vegetables can help ensure your family is getting a complete range of nutrients. For example, a recipe like this Rainbow Buddha Bowl provides a combination of fresh and roasted vegetables that can be customized to meet your family’s tastes. Thinking about how many colors you eat in a day may inspire your kids to do the same, which can foster a lifetime of healthy eating habits.
To find more healthy meal inspiration, including more than 500 registered dietitian- and family-tested recipes, visit produceforkids.com.
Rainbow Fruit Parfaits
Recipe courtesy of Produce for Kids
Prep time: 10 minutes
- 1/2 cup sliced strawberries
- 2 mandarins, peeled and segmented
- 1/2 cup chopped pineapple
- 2 kiwis, peeled and chopped
- 1/2 cup blueberries
- 1/2 cup red seedless grapes
- 1 cup vanilla Greek yogurt
- In parfait glasses, layer strawberries, mandarins, pineapple, kiwis, blueberries and grapes.
- Top each fruit parfait with yogurt.
Rainbow Buddha Bowl
Recipe courtesy of Jodi of Create Kids Club on behalf of Produce for Kids
Prep time: 30 minutes
- 1 medium sweet potato, peeled and diced
- 1 cup broccoli florets
- 1/2 small purple cabbage, sliced
- 1 tablespoon olive oil
- salt, to taste
- pepper, to taste
- 2 cups quinoa, cooked according to package directions
- 1 cup red cherry tomatoes, quartered
- 1/2 cup yellow cherry tomatoes, quartered
- 1 avocado, sliced
- 4 tablespoons yogurt ranch dressing
- Heat oven to 425° F.
- Place sweet potatoes, broccoli and cabbage on baking sheet lined with parchment paper. Toss with oil and season with salt and pepper, to taste. Bake 15-20 minutes, or until potatoes are soft.
- Divide cooked quinoa into four bowls. Top with roasted sweet potatoes, broccoli, cabbage, red tomatoes, yellow tomatoes and avocado.
- Drizzle with dressing.
Source: Produce for Kids
(Family Features) With nearly one-third of Americans suffering from sleep disturbances, according to research from the Centers for Disease Control and Prevention, now is the time to rethink your bedtime routine and consider more natural ways to get a good night’s rest.
However, implementing those changes doesn’t have to mean overhauling the way you live. Consider these simple tips that can help you sleep better and longer:
Set a comfortable temperature. Making changes in different aspects of your life to achieve better sleep is a fine plan, but it may not make much difference if you aren’t comfortable in your own bed. Be sure to maximize comfort for a full night of sleep by finding a temperature that works for you, but in general, the National Sleep Foundation recommends a bedroom temperature between 60-67 degrees F.
Tweak your diet. Making simple changes to what you eat and drink can be a positive health-conscious decision, including helping you get better sleep. For example, Montmorency tart cherries, which are available year-round, are one of the few natural food sources of melatonin, a sleep-regulating hormone. New research from the American Journal of Therapeutics shows that insomniacs who drank U.S.-grown Montmorency tart cherry juice for two weeks extended sleep time by 84 minutes.
Consuming two 8-ounce glasses of Montmorency tart cherry juice as part of your daily diet, once in the morning and once at night, can help enhance your sleep time and efficiency. It can also be added to your favorite morning smoothie or a soothing nighttime beverage, such as this Tart Cherry Moon Milk. For additional information and recipes, visit ChooseCherries.com.
Try bedtime yoga. Rather than scrolling on your smartphone or staring at the TV, consider a different routine before heading to bed. Implementing a brief yoga session is one way to clear your mind each night prior to getting quality shut-eye.
While missing out on quality sleep can negatively impact your health, simple changes to your lifestyle and diet can play a role in improving the quality and duration of sleep.
Tart Cherry Moon Milk
Recipe courtesy of Amanda Paa of Heartbeet Kitchen
Prep time: 5 minutes
Cook time: 5 minutes
- 6 ounces almond milk
- 4 ounces Montmorency tart cherry juice
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon ashwaganda (Indian ginseng)
- dried culinary rose petals
- In small pot, heat almond milk and tart cherry juice over medium heat.
- Remove from heat and whisk in honey and ashwaganda. Top with rose petals and drink warm.
Note: For a more frothy beverage, blend mixture in blender before topping with rose petals.
Source: Cherry Marketing Institute