Creating Healthy Eating Habits
(Family Features) When it comes to eating, it can be difficult to find foods that kids can enjoy while also introducing them to valuable nourishment and health principles.
Instead of giving in to ice cream for every meal or forcing children to eat something their taste buds don’t agree with, there are tasty recipes like Chicken Noodle Soup, Cinnamon-Sprinkled French Toast and Flower Salad that can quench their appetites without giving up nutritional value. These fun recipes can give kids a chance to help in the kitchen, learning important life skills while spending quality time with family.
To find more fun, kid-friendly recipes that include both taste and nourishment, visit culinary.net.
The Classic Kid-Favorite
When mealtime hits and bellies start growling, turn to a classic to keep your kids full and satisfied. Chicken Noodle Soup has always been a favorite among children, so keep tradition alive in your family with this scrumptious recipe. For more delicious chicken recipes, visit eatchicken.com.
Chicken Noodle Soup
Recipe courtesy of National Chicken Council
- 1 chicken (3 pounds), liver discarded
- 2 1/2 quarts cold water
- 4 carrots, peeled and cut into bite-size pieces
- 2 onions, peeled
- 2 celery stalks with leaves, cut into 4 pieces
- 6 cloves garlic, peeled
- 2 fresh thyme sprigs or 1/2 teaspoon dried thyme
- 1 1/2 teaspoons kosher salt
- 1 teaspoon whole black peppercorns
- 1 cup small pasta, cooked
- 1 cup frozen peas, thawed
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- To prepare broth: In large pot over high heat, bring chicken and all remaining broth ingredients to boil. Reduce heat to low; skim surface of broth to remove foam. Let simmer 1 1/2 hours, skimming occasionally, and turning chicken. Add more water if necessary to keep chicken submerged.
- Remove chicken with tongs and cool. Strain broth through fine sieve. Discard celery, herbs and spices. Reserve onions and carrots. Remove any excess fat from top of broth with spoon.
- Pull chicken meat from bones and discard skin and bones. Dice chicken and reserve. Quarter cooked onions, if desired.
- To prepare soup: In large pot over high heat, return strained chicken broth and bring to rolling boil. Add reserved onions and carrots. Reduce heat to low; stir in reserved chicken meat, pasta and frozen peas, cooking until warm. Season with salt and pepper. Ladle soup into bowls and top with dill and parsley.
Connect Kids with Food for Healthy Habits
More than nine in 10 millennial moms think it's important for their kids to learn about where their food comes from, and more than three-quarters of those moms actively do things with their kids to help learn just that, according to recent findings.
Building healthy habits is the top reason moms cite for encouraging more learning when it comes to food, according to research conducted by IPSOS on behalf of Cuties – the sweet little clementines. Even when the weather is colder outside, recipes like this Flower Salad can help encourage kids to eat healthy for a lifetime.
For more kid-friendly recipe ideas and content exploring where food comes from, visit cutiescitrus.com/our-story.
Recipe courtesy of Ellie Krieger
- 1 Cuties clementine
- 9-10 thinly sliced strips red bell pepper, cut in 1-inch pieces
- 1/2 grape tomato
- 1 celery stick, cut to 3 inches
- 2 small leaves romaine lettuce
- 1 piece English cucumber, unpeeled, seeded and cut to 1 1/2 inches then thinly sliced
- 2 tablespoons plain Greek yogurt
- 1/2 teaspoon honey
- 1/4 teaspoon fresh lemon juice
- Peel clementine and separate sections almost all the way, leaving attached at the base. Place on plate with base down. Place piece of red bell pepper between each citrus section, and half tomato in center to form flower.
- Place celery and lettuce leaves underneath as stem and leaves. Arrange cucumber slices below to represent grass.
- In small bowl, stir together yogurt, honey and lemon juice.
- Serve dip in dish alongside flower, or in a mound underneath cucumber slices.
Nutritional information per serving: 76 calories; 0.5 g total fat; (0.3 g saturated fat, 0.2 g poly fat); 4 g protein; 15 g carbohydrates; 2 g fiber; 2 mg cholesterol; 21 mg sodium.
A Memorable Morning Meal
Whether it’s before school or after sleeping in on a Saturday morning, breakfast is a popular meal for children of all ages. Next time you and your family rise and shine, go with this recipe for Cinnamon-Sprinkled French Toast to keep the whole gang happy. Find more kid-friendly recipes for every meal at nutrition.gov.
Cinnamon-Sprinkled French Toast
Recipe courtesy of the USDA
- 2 large eggs
- 2 tablespoons fat-free milk
- 1/2 teaspoon ground cinnamon
- 2 slices whole-wheat bread
- 1 teaspoon soft margarine
- 4 teaspoons light pancake syrup
- In flat-bottomed bowl, crack eggs. Thoroughly whisk in milk and cinnamon. Dip bread slices, one at a time, into egg mixture, wetting both sides. Re-dip, if necessary, until all egg mixture is absorbed into bread.
- Meanwhile, heat large, nonstick skillet over medium heat. Add butter. Place dipped bread slices in skillet. Cook 2 1/2-3 minutes per side, or until both sides are golden brown.
- Drizzle with syrup. Serve when warm.
Nutritional information per serving: 190 calories; 8 g total fat; (3 g saturated fat); 10 g protein; 19 g carbohydrates; 2 g fiber; 215 mg cholesterol; 250 mg sodium.
Photo courtesy of Getty Images (Chicken soup photo and French toast photo)
Make Your Summer Sweeter with Honey
(Family Features) With summer in full swing, outdoor chefs are fine-tuning their grilling game and looking for creative twists on backyard food favorites. But most cooks often overlook a classic pantry staple that's a great secret ingredient and unlikely ally when entertaining outdoors: 100% pure honey.
It's an all-natural sweetener that keeps things simple with only one, pure ingredient: honey. And it's not only limited to desserts and drinks. Savory dishes that call for time on the grill can benefit just as much from incorporating 100% pure honey. It's perfect for homemade, natural-ingredient marinades and in addition to its one-of-a-kind flavor, it aids in caramelization, a key process in grilling.
Also working in 100% pure honey's favor is its sheer versatility. You can impress guests by using it in all kinds of cuisine. For a sweet summer lineup from appetizers to dessert, try these distinctive recipes.
For even more recipes to make your summer sweeter, visit www.honey.com.
Grilled Honey Glazed Shrimp
Makes 6 servings
- 1 cup orange juice
- 3/4 cup 100% pure honey
- 1/3 cup lime juice
- 1/3 cup Dijon mustard
- 2 tablespoons chili powder
- 2 tablespoons paprika
- 2 teaspoons black and red pepper blend
- 2 teaspoons salt
- 2 teaspoons oregano
- 1 teaspoon California-style coarse onion powder
- 30 jumbo shrimp
- 12 bamboo skewers, soaked in water for at least 30 minutes
- Place orange juice, honey, lime juice, mustard and dry seasonings in a blender and blend on high for 1 minute until smooth. Pour into a saucepan and simmer over medium heat for 12 minutes or until thickened and reduced by half. Divide the glaze into 2 plastic containers, seal tightly and refrigerate until ready to use. Thread shrimp onto skewers. Cook shrimp over hot coals for about 3 minutes on each side or until completely pink, basting with one container of the glaze during grilling. Remove from grill and baste with remaining glaze.
Honey Marinated Chicken
Makes 4 servings
- 1 cup vegetable oil
- 2 tablespoons 100% pure honey
- 2 tablespoons Dijon-style mustard
- 2 cloves garlic, finely chopped
- 2 teaspoons salt
- 1/3 cup red wine vinegar
- 2 tablespoons soy sauce
- 1 tablespoon Worcestershire sauce
- 1 teaspoon freshly ground black pepper
- 4 boneless, skinless chicken breast halves
- 1/3 cup 100% pure honey
- Blend all marinade ingredients (exclude the 1/3 cup honey); pour over chicken breasts. Marinate in refrigerator overnight in plastic bag. Remove chicken from marinade; discard marinade. Grill six to 10 minutes, turning once and basting occasionally with 1/3 cup honey during last five minutes of grilling.
Strawberry Chiffon Pie
Makes 8 servings
- 2 cups (12 ounces) coarsely chopped strawberries, fresh or frozen
- 3/4 cup 100% pure honey, divided
- 1 envelope unflavored gelatin
- 1/4 cup cold water
- 1 cup light sour cream
- Prepared 9-inch crumb crust
- In small bowl, mash strawberries and 1/4 cup honey; set aside.
- In small saucepan, sprinkle gelatin over cold water; let stand five minutes. Stir in remaining 1/2 cup honey. Warm over low heat until gelatin dissolves. Transfer to large bowl; stir in sour cream. Cover and refrigerate 20 to 30 minutes or until mixture mounds on a spoon when tested.
- Using electric mixer, beat mixture at medium speed until light. Fold in strawberries; mix until well combined. Pour into prepared crust. Cover and refrigerate at least two hours.
Citrus Salad with Avocado
Makes 6 servings
- 3 6-inch corn tortillas
- 4 oranges
- 4 grapefruits
- 1/3 cup 100% pure honey
- 1/4 cup raspberry vinegar
- 2 tablespoons oil
- 1/4 teaspoon salt
- 1 avocado, sliced
- Preheat oven to 255°F. Slice tortillas into very thin strips. Dry strips by placing on a cookie sheet and baking for approximately 15 minutes. Set aside
- Peel oranges and grapefruits, then section, seed and place in large bowl; set aside. In small bowl, whisk together honey, raspberry vinegar, oil and salt.
- Pour over citrus sections and toss gently.
- Top with avocado slices and tortilla strips.
Honey Raspberry Iced Tea
Makes 4 servings
- 2 cups freshly brewed tea
- 2 cups cranberry-raspberry juice
- 1/4 cup 100% pure honey
- In large, heat-proof pitcher, whisk together all ingredients until thoroughly combined and honey is dissolved. Chill until ready to serve. To serve, pour over ice.
Source: National Honey Board
Simple Summer Solutions
(Family Features) Summertime entertaining should be easy and fun. And it can be - with some simple solutions and fresh recipes.
Start with Simple Recipes
- For this tropical dessert pizza, make the cookie crust the day before. Mix the filling and store it in an airtight plastic container, then cut up fruit and store in individual resealable plastic bags. Be creative and substitute your family's favorite fruits. Kids will have fun arranging the sliced fruit on this yummy dessert pizza!
- Three ingredients plus three minutes equals one tasty marinade. Let the kids help pour the ingredients into a resealable plastic bag to flavor juicy pork tenderloins with a subtly sweet, spicy marinade.
- The combination of crisp watermelon, juicy tomatoes and fresh basil with balsamic vinegar creates a fantastic and refreshing light salad. Just cut up ingredients and store in separate plastic containers, then toss together right before the party to keep the flavors fresh.
- For picnics on damp ground, placing an inexpensive plastic tablecloth under a blanket helps keep dampness from reaching picnickers - and keeps your blanket cleaner, too.
- Wash, chop, measure and prepare your ingredients 1 to 2 days before an event or party. They can be stored in resealable plastic bags or airtight containers in the refrigerator to make putting together recipes much easier the day of the party.
- Save plastic grocery bags to send guests home with leftovers. Placing an empty plastic grocery bag in a picnic basket is also a great solution for collecting trash after a picnic in the park - it doesn't take up much room and will act as a waterproof barrier to prevent spills.
- Create a dipping station for barbeque and grill sauces using reusable plastic storage containers with lids. Guests can spoon sauces onto their plates; when the party is over, simply place the lids back on the sauces and store in the refrigerator. They come in all different shapes and sizes and even fun colors.
- Use resealable plastic bags for marinades. Put meat in the bags with marinade and refrigerate overnight. It helps save space in the refrigerator and clean up is easy. This also works for coating and breading.
For more tips on ways to make summer entertaining a breeze, visit www.PlasticsMakeitPossible.com.
Tropical Fruit Dessert Pizza
Makes 12 servings
- 1 18-ounce roll refrigerated ready-to-slice sugar cookie dough
- 1/3 cup sugar
- 1 8-ounce package fat-free cream cheese
- 1 teaspoon coconut extract
- 1 1/2 teaspoons grated orange rind
- 1 cup fat-free frozen whipped topping, thawed
- 1 26-ounce jar mango slices, drained, or 2 fresh mangoes, sliced
- 1 16-ounce can pineapple slices, drained, or 1 fresh pineapple, sliced
- 1 11-ounce can mandarin orange segments, drained
- 1/2 cup apricot preserves
- 2 tablespoons orange liqueur or orange juice
- 2 tablespoons coconut, toasted, optional
- Preheat oven 350°F.
- Press cookie dough into a 12 to 14-inch pizza pan coated with nonstick cooking spray. Bake 12 minutes, cool completely.
- In medium mixing bowl, blend together sugar, cream cheese, coconut extract until well mixed. Stir in orange rind and whipped topping, mixing until smooth. Spread cream cheese mixture on top of cooled crust.
- Arrange mango slices around edge of iced pizza. Then, arrange pineapple slices around edge. Next, arrange mandarin orange slices in another ring to fill center of pizza.
- In small saucepan or in microwave, heat apricot preserves and orange liqueur just until melted. Spoon glaze over fruit. Sprinkle with toasted coconut, if desired. Refrigerate until serving.
Terrific Tidbit: Go ahead and grate more orange rind than you'll need for the recipe - you can grate a whole orange or lemon and freeze the rind in a plastic freezer bag until needed.
Watermelon and Tomato Salad
Makes 10 (1/2-cup) servings
- 4 cups scooped out watermelon balls or chunks
- 1/2 cup chopped red onion
- 1 pint cherry tomatoes, halved
- 2 tablespoons fresh chopped basil
- 1 tablespoon olive oil
- 2 tablespoons balsamic vinegar
- Salt to taste
- 1/3 cup crumbled reduced fat feta cheese, optional
- In bowl, combine watermelon, onion, tomatoes and basil. Whisk together oil and vinegar and toss with salad. Season to taste. Refrigerate until serving.
3-Ingredient Marinade for Pork Tenderloin
Makes 6 to 8 servings
- 2 1-pound pork tenderloins, trimmed of excess fat
- 1/4 cup reduced sodium soy sauce
- 1/4 cup roasted garlic seasoned rice vinegar
- 2 tablespoons honey
- Preheat oven 350°F.
- In bowl, combine all ingredients except tenderloins. Place meat in dish or large resealable plastic bag, pour marinade over meat. If time permits, refrigerate overnight, turning meat several times.
- Bake 40 to 45 minutes or until meat thermometer inserted into the thickest portion of the tenderloin registers 160°F. Slice tenderloin, serve.
Quick Tip: Tenderloins come two to a package. If one will be enough for you to serve, halve recipe, freeze other tenderloin in freezable plastic bag.
Source: American Chemistry Council
The Original Farm-to-Table Food – Milk
(Family Features) The trend of farm-to-table foods is becoming increasingly popular, leading many to ask: Where is my food really coming from? With so many available options in the grocery store, it is important to serve your family nutritious, high-quality foods to ensure healthy eating habits.
Milk is one of the original local, farm-to-table foods. It's a product from farm families who care about their cows. In fact, 97 percent of dairy farms are still family owned and operated - passed down from generation to generation.
For dairy farmers, "farm to table" is more than just a buzzword - it's a part of their livelihood. They value the trust consumers have in them to produce a high-quality product that is farm fresh and locally sourced. In fact, most milk is produced from cows within 300 miles of where it's sold.
Not only is milk farm fresh, it's naturally nutrient-rich. The ingredient list is short: milk and vitamins A and D. These simple ingredients, plus minimal processing for safety, make milk and milk products a wholesome part of a nutritious, balanced diet. Add milk at mealtime to ensure your family is getting high-quality protein and other essential nutrients, including 8 grams of protein per every 8-ounce serving.
For a trendy twist on the original farm-to-table food, and a tasty way to start your morning right, try this Lavender Honey Flavored Milk recipe. It's a delicious way to serve wholesome and natural flavors with milk. For more recipe ideas and milk facts, visit milklife.com.
Lavender Honey Flavored Milk
Recipe courtesy of Emily Caruso of Jelly Toast
Lavender Honey Milk:
- 8 ounces fat free milk
- 1 ounce Lavender Honey Syrup (Recipe below)
Lavender Honey Syrup:
- 1/2 cup honey
- 1/2 cup water
- 2 tablespoons culinary lavender blossoms, dried
- To make syrup: In small sauce pan, combine honey, water and lavender. Set saucepan over medium-low heat and stir constantly until mixture is hot, but not boiling, and honey is melted.
- Remove from heat and allow syrup to cool completely. Strain syrup through fine mesh sieve and discard lavender. Refrigerate syrup in lidded jar until ready to use. Note: Makes about 6 ounces of syrup.
- Pour 8 ounces milk into glass. Stir in 1 ounce Lavender Honey Syrup until well combined.
Variation: Stir in 1 teaspoon matcha green tea powder into Lavender Honey Milk for added flavor and color.
Nutritional information per serving: 170 calories; 5 mg cholesterol; 8 g protein; 35 g carbohydrates; 105 mg sodium; 302 mg calcium (30% of daily value).
Delightful Farm-Raised Foods
(Family Features) Putting fresh, clean meals on the table is easy with fruits, vegetables and other farm-raised foods. For a full day of deliciously pleasing food, start with healthy strawberries to make Strawberry and Goat Cheese Pizza for lunch. Just before dinnertime, go for Heirloom Tomato and Mozzarella Salad and combine it with a crisp, white wine. Finally, round it out with a main course using honey and its natural sweetening qualities to put Linguini with Honey-Sauced Prawns on the table.
With the help of these tasty recipes, you’re set for a full day of fantastic, farm-fresh foods. Find additional farm-to-table options at culinary.net.
Please Your Palate with Pasta
Make pasta the centerpiece of your meal with this recipe for Linguini with Honey-Sauced Prawns, which combines sweet honey with classic linguini pasta for a flavorful bite at the dinner table. Outside of honey’s ability as a natural sweetener, it can also give you a boost of energy as a rich source of carbohydrates – and this recipe is no exception, with 61 grams of carbs in each serving. Find more of the benefits honey provides, plus delicious recipes, at honey.com.
Linguini with Honey-Sauced Prawns
Recipe courtesy of the National Honey Board
- 1 pound prawns, peeled and deveined
- 1/2 cup julienne carrots
- 1/2 cup julienne celery
- 1/2 cup green onions, sliced diagonally
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1/2 cup water
- 1/4 cup honey
- 4 teaspoons cornstarch
- 1 teaspoon salt
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon crushed dried rosemary leaves
- 1 pound cooked linguini pasta, kept warm
- In large skillet, stir-fry prawns, carrots, celery, green onions and garlic in oil over medium-high heat about 3 minutes, or until prawns start to turn pink.
- In small bowl, combine remaining ingredients except pasta; mix well. Add to prawn mixture; stir-fry about 1 minute, or until sauce thickens.
- Serve over pasta.
A Winning Combination
Put a fresh twist on farm-to-table goodness by pairing two vine-ripened garden treasures: heirloom tomatoes and crisp, refreshing white wine. Northern California’s Sonoma County is known for some of the nation’s finest vineyards. It’s also a culinary destination with a wide range of farms and artisan food purveyors. Inspired by the annual Kendall-Jackson Heirloom Tomato Festival, which celebrates its 20th anniversary this year, this salad recipe is a twist on classic favorite, delighting the palate by pairing farm-fresh tomatoes with the perfect wine. Find more pairing tips and recipes featuring seasonal ingredients at kj.com.
Heirloom Tomato and Mozzarella Salad
- 2 1/2 pounds heirloom tomatoes, mixed varieties
- 1/4 cup good quality extra-virgin olive oil
- kosher salt, to taste
- freshly ground black pepper, to taste
- 1/4 cup micro basil (or 1 dozen basil leaves, sliced and torn), divided
- 2 large balls fresh mozzarella, cut into wedges
- flaked sea salt
- Slice tomatoes into 3/4- to 1-inch thick wedges. In large bowl, add tomatoes, olive oil, kosher salt, pepper and half the basil. Toss and allow to marinate 2 minutes. Arrange tomatoes and mozzarella on serving plate, alternating each. Pour marinating liquid over tomatoes and mozzarella. Garnish with remaining basil and sprinkle with sea salt and pepper.
Serve with Kendall-Jackson Grand Reserve Chardonnay. Chardonnay’s flavors of orchard fruit complement the sweetness of late summer tomatoes.
Pizza with a Sweet Twist
This non-traditional take on pizza will have your taste buds exploding with savory goat cheese and strawberries marinated in a white balsamic vinaigrette. California strawberries, which – despite their sweet taste – boast just 7 grams of sugar and provide 140 percent of the daily recommended amount of vitamin C per cup, are hand-picked to ensure only the highest quality berries are harvested. Research has also shown this farm-to-table superfruit to be an effective way to help prevent and manage Alzheimer’s disease and diabetes. For more information and strawberry recipes, visit californiastrawberries.com.
Strawberry and Goat Cheese Pizza
Recipe courtesy of the California Strawberry Commission
Servings: 8 (1/2 pizza each)
- 1/2 ounce active dry yeast
- 1 tablespoon sugar
- 3-4 cups all-purpose flour
- 2 teaspoons kosher salt
- 1 tablespoon olive oil
- 3 tablespoons white balsamic vinegar
- 3 tablespoons extra-virgin olive oil
- 1/4 cup aged balsamic vinegar
- 1/2 cup (4 ounces) softened goat cheese
- 4 cups fresh California strawberries, hulled and quartered
- 1/4 cup (2 ounces) crumbled goat cheese
- coarsely ground black pepper
- baby arugula
- Heat oven to 400°F.
- To make pizza dough: In mixer bowl, sprinkle yeast and sugar over 1 cup warm water; let stand until foamy. Add 3 cups flour, salt and olive oil; mix with dough hook until stretchy and no longer sticky, adding more flour if necessary. Divide dough into four equal portions. Refrigerate, covered, until needed.
- To make white balsamic vinaigrette: In small nonreactive saucepan, simmer white balsamic vinegar until reduced to 1 1/2 tablespoons. Whisk in extra-virgin olive oil.
- To make aged balsamic reduction: In small nonreactive saucepan, simmer aged balsamic vinegar until reduced to about 4 teaspoons.
- On lightly floured surface, roll each piece of pizza dough into 8-inch circle. Place on baking sheet; bake 10 minutes, or until firm and slightly brown. Spread softened goat cheese on pizzas, leaving 1/2-inch border.
- Toss strawberries with white balsamic vinaigrette; arrange strawberries evenly on goat cheese. Bake 10 minutes more. Remove from oven; scatter crumbled goat cheese on top.
- Drizzle with aged balsamic reduction; sprinkle with black pepper. Garnish pizzas with leaves of arugula and frisee.
Photo courtesy of Getty Images (Linguini with Honey-Sauced Prawns)
Reserve the Rind
(Family Features) Watermelon rinds make for more than just attractive containers for serving cold dishes and beverages. The rind can also be used in creative, edible ways and is good for your heart.
Watermelon, both the flesh and the rind, is a good source of a compound called citrulline, an amino acid that raises levels of arginine in the blood, which in turn helps maintain blood flow, healthy blood vessels and heart health.
Whether you’re eating for good health or good taste (or both), you can use the rind to make pickles and relishes, grate into salads and slaws, toss into stir-fry and add to smoothies and juice. The key to chowing down on watermelon rind is knowing how to prepare it. These three preparation methods can help you put that rind to good use:
Pickled: Watermelon rind is similar to a cucumber, which is why it’s no surprise that pickled watermelon rind is a popular option.
Juiced: Most people know you can enjoy juice from red flesh of the melon, but you can juice the rind, too. Just like the watermelon flesh, the rind is loaded with water and nutrients.
Stir-Fried: When it’s cut up, watermelon rind is just like a vegetable, which means it can be tossed in a pan and stir-fried right alongside broccoli and carrots.
Look for more creative ways to use your watermelon rind at watermelon.org.
Watermelon Rind Pickles
- 4 cups water
- 1 tablespoon coarse salt
- 2 cups peeled watermelon rind, cut into 1-1/2-by-2-inch pieces (leave thin layer of pink)
- 3/4 cup granulated sugar
- 1 allspice berry
- 1/2 cup cider vinegar
- 4 peppercorns
- 4 whole cloves
- 1/2 teaspoon pickling spice
- 1 long slice of fresh gingerroot
- 1/4 teaspoon celery seeds
- In large pot over medium-high heat, bring water and salt to boil. Add rind pieces and boil until tender, about 5 minutes. Strain. Transfer rinds to large metal bowl.
- In saucepan, combine watermelon rind, sugar, berries, vinegar, peppercorns, cloves, pickling spice, gingerroot and celery seeds. Bring to boil over medium-high heat, stirring until sugar dissolves. Simmer 15 minutes until slightly reduced. Pour over watermelon rinds in bowl. Place plate over top to keep rinds submerged in liquid.
- Cover and refrigerate 1 day. Transfer to glass jar and keep sealed in refrigerator up to 2 weeks.
Watermelon Rind Stir-Fry
- 2 teaspoons sesame oil
- 2 cups watermelon rind, julienned (white part only, from about 1/2 of seedless watermelon)
- 1 cup julienned carrots
- 1/2 cup chives, cut into 3-inch pieces
- 1 tablespoon honey
- 1 tablespoon soy sauce
- 1 tablespoon fish sauce
- 1 clove garlic, minced
- 1 piece (about 1 inch) ginger, minced
- 1/2 cup fresh basil leaves, torn
- 1/4 cup cilantro leaves
- 1/4 cup mint leaves
- crushed red pepper flakes (optional)
- In wok over high heat, heat sesame oil. Add watermelon rind and carrots and fry, stirring constantly, 1-2 minutes. Let sit over high heat 1 additional minute without stirring. Add chives and stir to combine.
- In small bowl, whisk together honey, soy sauce, fish sauce, garlic and ginger. Pour sauce over watermelon rind and cook, stirring, 30 seconds-1 minute, until fragrant.
- Transfer to serving dish. Add basil, cilantro and mint, tossing to combine. Sprinkle with red pepper flakes, if desired, and serve.
New Research Links Refrigerator Staple to Teenage Height
Study finds drinking more milk growing up is associated with increased height at 17
(Family Features) Drinking real dairy milk is especially important for growing kids, and new research suggests regularly drinking more milk throughout childhood is associated with an increase in teenage height, according to a new study in “The Journal of Nutrition.”1
Researchers followed more than 700 kids from the time they were born, analyzing their height and diet from ages 2-17, and found each additional glass of milk kids drank per day throughout childhood increased their height at age 17 by around 0.39 centimeters. That means the more milk kids drank regularly growing up, the taller they were. Water and other beverages, including 100 percent juice and sugar-sweetened beverages, didn’t have the same effect.
These findings add to a growing body of research that suggests regularly drinking milk during the growing years is associated with greater height in the teen years, while regularly skipping milk or drinking non-dairy milk alternatives, like almond or soy milk, is linked to shorter height.2, 3, 4
The 2015-2020 Dietary Guidelines for Americans recommend two cups of milk and milk products each day for kids ages 2-3, two and a half cups each day for kids 4-8 and three cups each day for kids 9-18. While it’s hard for kids to get nutrients they need to grow strong without milk in their diets, eighty-five percent of Americans fall short of these daily recommendations, which includes most children over 3 years old.5, 6
Serving an eight-ounce glass of milk alongside meals or snacks is an easy way to give kids nine essential nutrients, including high-quality protein, and get them closer to these recommendations. Try pairing these homemade cereal bars from Jamielyn Nye, author of iheartnaptime.net, with a cold glass of milk for an easy after-school snack, and find more kid-approved recipes at pourmoremilk.com.
Homemade Cereal Bars
Recipe courtesy of Jamielyn Nye, author of iheartnaptime.net, on behalf of Milk Life
- 1/2 cup peanut butter
- 1/2 cup honey
- 1/2 teaspoon vanilla
- 3 1/2 cups dry cereal
- Line 8-by-8-inch pan with parchment paper and set aside.
- In a medium size sauce pan, combine peanut butter and honey and cook 3 minutes, stirring occasionally. Remove from heat and stir in vanilla.
- Add in dry cereal and stir until completely coated then press into lined pan. Use piece of parchment paper to press firmly down on bars.
- Refrigerate bars 1 hour, or until ready to serve.
- Serve with eight-ounce glass of milk.
Nutritional information per serving: 180 calories; 4 1/2 g fat; 1 g saturated fat; 5 mg cholesterol; 10 g protein; 26 g carbohydrates; 1 g fiber; 160 mg sodium; 306 mg calcium (30% of daily value). Nutrition figures include an eight-ounce glass of fat free milk.
1Marshall TA, Curtis AM, Cavanaugh JE, Warren JJ, Levy SM. Higher longitudinal milk intakes are associated with increased height in a birth cohort followed for 17 years. The Journal of Nutrition. 2018;148(7):1144-1149.
2Wiley AS. Does milk make children grow? Releationships between milk consumption and height in NHANES 1999-2002. American Journal of Human Biology. 2005;17(4):425-441.
3Rockell JEP, Williams SM, Taylor RW, Grant AM, Jones IE, Goulding A. Two-year changes in bone and body composition in young children with a history of prolonged milk avoidance. Osteoporosis International. 2005;16(9):1016-1023.
4 Morency M, Birken CS, Lebovic G, Chen Y, L’Abbé M, Lee GJ, Maguire JL and the TARGet Kids! Collaboration. Association between noncow milk beverage consumption and childhood height. American Journal of Clinical Nutrition. 2017;106(2):597-602.
5 Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Americans do not meet federal dietary recommendations. The Journal of Nutrition. 2010;140:1832-1838.
6 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015. 8th Edition, 2015.
Help Fight Inflammation with Food
(Family Features) On top of being tasty, certain foods contain specific nutrients and natural compounds that may help fight inflammation, a condition linked to arthritis and gout. With that in mind, try heading to the fridge or pantry the next time you feel joint pain, swelling or stiff knees.
Colorful fruits and vegetables, including ruby red tart cherries and dark leafy greens like spinach and kale, are among the most powerful anti-inflammatory foods, along with oily fish (salmon, sardines and scallops), nuts, seeds and whole grains. Ingredients such as ginger, turmeric and olive oil may also help combat inflammation.
For an inflammation-fighting boost, Montmorency tart cherries contain the “highest anti-inflammatory content of any food,” according to research conducted at Oregon Health & Science University. Results show that cherry intake can help reduce blood levels of gout-causing uric acid and reduce the painful symptoms of osteoarthritis. Research also shows that Montmorency tart cherry juice can reduce post-exercise inflammation and muscle pain.
“For decades, people with arthritis and gout have consumed tart cherry juice for pain relief. Now there’s scientific evidence to back up this popular folklore remedy,” said registered dietitian Michelle Babb, author of “Anti-Inflammatory Eating Made Easy.” “Since Montmorency tart cherries are one of the richest sources of anthocyanins, a potent type of flavonoid, they can offer a natural way to help ease the pain related to arthritis and gout.”
To help fight inflammation with food, try this recipe for Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola, which is packed with anti-inflammatory ingredients. Learn more about the research on Montmorency tart cherries and inflammation, and find more recipes, at choosecherries.com.
Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola
Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes
Yield: 1 salad
- 1/3 cup oats
- 1/3 cup chopped walnuts
- 1/4 cup sunflower seeds
- 2 tablespoons buckwheat groats
- 2 tablespoons pepitas
- 1/4 cup extra-virgin olive oil
- 2 tablespoons honey
- 1 tablespoon spicy brown mustard
- 1/4 cup dried Montmorency tart cherries
- 1 shallot, minced
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons dried Montmorency tart cherries
- 2 tablespoons Montmorency tart cherry juice
- 1 tablespoon spicy brown mustard
- 2 teaspoons apple cider vinegar
- 1 teaspoon honey
- 10 ounces baby kale
- 1 grilled ear of corn, kernels sliced off
- 1 cup sprouts (alfalfa or microgreens)
- 1/2 tablespoon butter
- 8 ounces bay scallops, patted dry
- To make savory granola: Heat oven to 350° F. Line baking sheet with parchment paper or baking mat.
- In large bowl, combine oats, walnuts, sunflower seeds, buckwheat groats and pepitas. In small bowl, whisk together olive oil, honey, mustard, salt and pepper.
- Pour wet ingredients into large bowl and toss until well combined.
- Spread mixture onto baking sheet in single layer and bake 18-20 minutes, tossing once halfway through, until granola starts to turn golden brown and crispy around edges.
- Remove from oven, add cherries, toss to combine, spread into single layer and let cool.
- To make dressing: In food processor, process shallot, olive oil, cherries, cherry juice, mustard, vinegar, honey, salt and pepper until smooth.
- To make salad: Place kale, corn kernels and sprouts in large bowl; set aside.
- In large skillet over medium-high heat, melt butter. Once hot, add scallops and cook until golden and starting to caramelize on one side. Flip and repeat on other side.
- Add scallops to large salad bowl. Pour dressing over top and toss until well combined.
- Break up granola into small pieces and add to salad bowl. Toss lightly before serving.
Source: Cherry Marketing Institute
A Positive Path to a Healthy New You
(Family Features) For many people, the New Year brings the resolve to just say no to indulgent food and drink, to inactivity and to a host of other unhealthy habits.
However, you can also approach your reset with balance and positive thinking. This can be your year to say "yes" and rework the all-or-nothing mentality, which can be a more mindful way to reach your goals.
From eating with purpose to finding healthier options for tasty meals, making small changes can help you reap rewards throughout the year. Start 2018 with a clean slate of practical and attainable eating goals that are realistic for the life you want to lead by shopping at a grocery store like ALDI, a one-stop shop with a wide selection of high-quality, affordable food choices. Whether you follow a paleo, plant-based or organic eating plan, all of the following nutritious options can be incorporated into your lifestyle and budget for less than $20:
- SimplyNature Organic Coconut Oil: This trendy ingredient can elevate better-for-you recipes like this Cranberry Orange Chia Granola. You can also use it as a replacement for butter or vegetable oil because it's a versatile choice for both sweet and savory dishes.
- SimplyNature Chia Seeds: Use chia seeds to top your smoothie, overnight oats or make chia pudding in the morning for an easy way to power up the most important meal of the day. Chia seeds serve up protein, fiber and antioxidants.
- Earth Grown Black Bean or Veggie Burgers: If you follow a vegetarian or vegan diet, or just want to join the Meatless Monday movement, black bean burgers are one option to try.
- Earth Grown Vegan Shredded Cheese: This dairy-free cheese is a tasty addition to vegan recipes.
- SimplyNature Organic Popcorn: Movie nights call for popcorn, and this organic version can quickly become a family favorite. Each serving provides 3 grams of both fiber and protein.
Part of making healthy choices includes finding quick and easy recipes. Discover how easy it is to make fresh meals at home with this better-for-you recipe and find more options at aldi.us.
Cranberry Orange Chia Granola
Recipe courtesy of Chef Linsey, ALDI Test Kitchen
- 2 1/2 cups Millville Old Fashioned Oats
- 6 ounces Southern Grove Shelled Pistachios, chopped
- 1/4 cup SimplyNature Chia Seeds
- 5 ounces Southern Grove Dried Cranberries
- 1 tablespoon orange zest
- 3/4 cup SimplyNature Organic Wildflower Honey
- 3 tablespoons SimplyNature Organic Coconut Oil
- 1 teaspoon Stonemill Essentials Pure Vanilla
- 1/2 teaspoon Stonemill Essentials Ground Cinnamon
- 1/2 teaspoon ground Stonemill Essentials Sea Salt Grinder
- Heat oven to 325 F.
- In large bowl, combine oats, pistachios, chia seeds, cranberries and orange zest. Toss until orange zest is evenly distributed.
- In separate medium bowl, combine honey, coconut oil, vanilla, cinnamon and salt. Heat in microwave 1 minute; stir. Continue cooking in 30-second intervals until coconut oil is melted.
- Add honey mixture to oat mixture. Toss until thoroughly coated. Transfer to parchment- or foil-lined baking sheet. Spread into even layer and bake in center of oven 20 minutes. Stir and continue cooking until evenly browned, about 10-15 minutes.
- Remove from oven and cool to room temperature. Serve with yogurt or enjoy on its own.
Note: Granola can be stored in airtight container up to 3 weeks.
Simple Seafood Solutions for Lent
(Family Features) With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.
This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.
Eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Association, research shows eating seafood 2-3 times per week reduces the risk of death from any health-related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega-3 fatty acids, which are healthy fats essential to human health and development.
With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.
This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.
For more seafood recipes and Lenten meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
Blackened Catfish with Quinoa and Citrus Vinaigrette
Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnership
- 1 tablespoon salt
- 1 tablespoon pepper
- 1 tablespoon cayenne pepper
- 1 tablespoon garlic powder
- 1 tablespoon thyme
- 1 tablespoon peanut oil
- 1 cup corn, canned and drained or frozen and thawed to room temperature
- salt, to taste
- pepper, to taste
- 1/2 cup edamame, shelled and thawed to room temperature
- 3 cups quinoa, cooked
- 1 tablespoon peanut oil
- 1 pound catfish, cut into four fillets
- 5 tablespoons Blackening Seasoning
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon honey
- 1/2 teaspoon thyme
- 2 tablespoons olive oil
- To make Blackening Seasoning: Combine salt, pepper, cayenne pepper, garlic powder and thyme.
- To make Quinoa Salad: Heat and oil skillet. Add corn; salt and pepper, to taste, and saute until golden brown. Add edamame and sauteed corn to quinoa and set aside.
- To make Blackened Catfish: Heat cast-iron skillet to medium-high heat with 1 tablespoon peanut oil added. Coat both sides of catfish fillets with Blackening Seasoning. Add catfish to skillet and cook 5-6 minutes per side, or until well done.
- To make Citrus Vinaigrette: Whisk together lemon juice, lemon zest, honey and thyme. Slowly add olive oil, whisking until dressing is formed.
- Serve Blackened Catfish on top of Quinoa Salad and drizzle with Citrus Vinaigrette.
Photo courtesy of Getty Images
Source: Seafood Nutrition Partnership