3 dishes to highlight the next trend in internationally themed cuisine

(Family Features) Just like forward-thinking culinary artists, many at-home chefs seek out the next trendy flavor to provide friends and family gathered around the table. When pondering which trend you'll dive into in the future, consider incorporating tastes from an especially influential international location - the Mediterranean Sea region.

Considered by the experts at Les Dames d'Escoffier International (LDEI) in the organization's 2018 Trends Report to be one of the most influential parts of the world on the American food scene, flavors from the Mediterranean Sea focus on a diet heavy on fruits, vegetables, grains, beans, seeds and nuts. Take this Hummus recipe, for example, which involves processing a host of beans, seeds and seasonings to create a light, smooth dip to serve with anything from vegetables to crackers.

Because the fare is typically lighter, small bites and salads such as Fresh Figs with Honey or this Tomato, Feta and Basil Salad provide easy-to-prepare versions of Mediterranean cuisine. Incorporating vegetables (tomatoes and basil) along with the salty, milky flavors of feta cheese makes the salad a distinctly Mediterranean dish.

In addition to Mediterranean food, the trends report highlighted Middle Eastern cuisine and Latin American flavors as areas of the world that will influence American dining in the next year. Additionally, LDEI highlighted these regions as likely to be influential in the next three years:

1. East Africa
2. The Balkans
3. The Caribbean Sea

To go along with specific regions and countries to influence American food culture, the report identified these international food concepts as the most likely to become prominent food trends:

1. Puebla Hot Pot (Latin America, Mexico) - ancho chile, smoked paprika and spices in chicken stock, served with chicken or pork, corn, avocado crema and fresh garnishes.
2. Manouri (Mediterranean, Greece) - a semi-soft, fresh white whey cheese made from goat or sheep milk.
3. Millet (India) - ancient grains harvested from small-seeded grasses used for porridge.

Mediterranean food, because of its reliance on the inclusion of vegetables and exclusion of red meat in many of its dishes, also squarely fits into the top established and growing health trends, according to the report, which are:

1. Vegetarian cuisine
2. Organic
3. Vegan cuisine

Find full results from the report and learn more about the organization at LDEI.org.

10 Ways to Find Culinary Inspiration

Consider these strategies for achieving inspiration in the kitchen from the LDEI 2018 Trends Report:

• Traveling
• Cookbooks
• Farmers' markets
• Internet and social media
• Fresh produce
• Food magazines
• Chefs
• Seasons
• Beautiful imagery
• People and culture

Tracking the Top Food Trends

As trends continue changing, growing and spreading, the experts at LDEI continue to provide updates from the food world. Find complete 2018 Trends Report survey results and expert panel insights by contacting This email address is being protected from spambots. You need JavaScript enabled to view it..

LDEI is a worldwide philanthropic organization of professional women leaders in the fields of food, fine beverage and hospitality. The invitation-only membership, composed of 2,300 women in 40 chapters across the United States, Canada, the United Kingdom and Mexico, is highly diversified and reflects the multifaceted fields of contemporary gastronomy and hospitality. For more information, visit LDEI.org or find LDEI on Facebook.

Tomato, Feta and Basil Salad

Recipe courtesy of Beth Vlasich Pav of Cooking by Design, LLC, on behalf of Les Dames d'Escoffier International
Servings: 15-20

• 8 medium size tomatoes, sliced into 1/8-inch slices
• 1 block (8 ounces) feta cheese, sliced into 1/8-inch pieces
• 2 small packages fresh basil, leaves picked off stems
• 3 teaspoons sea salt
• 2 teaspoons fresh ground pepper
• 1/4 cup olive oil

1. On large platter, arrange slices of tomato and feta so they overlap. Place basil leaf between each tomato and Feta slice. Repeat.
2. Sprinkle with salt and pepper. Drizzle with olive oil. Serve immediately.

Hummus

Recipe courtesy of Beth Vlasich Pav of Cooking by Design, LLC, on behalf of Les Dames d'Escoffier International
Yield: 2 cups

• 2 cans (15 ounces each) garbanzo beans
• 1 medium garlic clove, peeled
• 1 teaspoon sesame oil
• 1/4 cup fresh lemon juice
• 2 teaspoons sea salt
• 1 teaspoon fresh ground pepper
• 1 teaspoon black sesame seeds
• 1 teaspoon olive oil
• 1 teaspoon toasted sesame seeds

1. Drain garbanzo beans reserving 1/2 cup liquid.
2. In food processor, process garbanzo beans, garlic, sesame oil, lemon juice, salt and pepper until incorporated. Stop and scrape down sides of bowl. Add garbanzo liquid and process until smooth.
3. Scoop mixture into medium bowl, add black sesame seeds and mix gently. Serve with drizzle of olive oil. Sprinkle toasted sesame seeds on top.

Fresh Figs with Honey

Recipe courtesy of Beth Vlasich Pav of Cooking by Design, LLC, on behalf of Les Dames d'Escoffier International
Servings: 6

• 6 fresh figs
• 1 tablespoon honey

1. Slice figs in half lengthwise (stem to bottom). Distribute on small platter.
2. Drizzle honey over each fig equally. Serve immediately.

Photos courtesy of Beth Vlasich Pav

Source:  Les Dames d’Escoffier International

(Family Features) When it comes to balancing heart-healthy meals with appealing flavors, it’s important to lean on nutritious ingredients that pack mouthwatering taste. For example, grapes are a delicious yet subtle way to incorporate a little something extra into your diet while adding a juicy burst of flavor.

Grapes of all colors – red, green and black – can be enjoyed as a ready-to-eat, on-the-go food anytime and anywhere. Grapes are also a healthy choice, as they’re a natural source of antioxidants and other polyphenols, and contain no fat and virtually no sodium.

Because of their versatility, heart-healthy grapes can also be used as an ingredient to add fresh appeal, vibrant color and a light touch of sweetness to almost any dish, like Roasted Cod with Fennel and Grapes or Spaghetti Squash with Pesto and Grapes. For something quick and nutritious featuring fresh fruits and vegetables, try this Vegetarian Poke Bowl with tofu, fresh grapes, avocado and crunchy, raw beets and carrots.

Grape Goodness for Healthy Aging

In addition to helping maintain heart health, grapes may also play a role in healthy aging. A review of the science linking the consumption of grapes to health highlights grapes’ potential to impact many areas of health, according to research published in “Grapes and Health: A Monograph.” The evidence that grapes support heart health is well-established, and emerging research in other areas of health suggests that grapes’ ability to promote antioxidant and anti-inflammatory activities at the cellular level may also play a protective role in eye, brain and joint health, among others.

Find more recipes to make healthy eating easy at GrapesfromCalifornia.com.

Vegetarian Poke Bowl

Prep time: 20 minutes
Servings: 4

• 5          cups cooked brown or white jasmine rice
• 2          packages (6 ounces each) extra-firm tofu, cubed
• 2          cups red California grapes, halved
• 1          avocado, pitted, peeled and thinly sliced
• 1          large golden beet, peeled and shredded
• 1          large carrot, peeled and shredded
• 2          scallions, thinly sliced
• sprinkle of toasted sesame seeds
• 6          ounces light Asian ginger-sesame salad dressing

1. Divide rice between four bowls and arrange tofu, grapes, avocado, beets and carrots on top. Sprinkle with scallions and sesame seeds; serve with dressing.

Nutritional information per serving: 620 calories; 19 g protein; 101 g carbohydrates; 17 g fat (25% calories from fat); 2.5 g saturated fat (4% calories from saturated fat); 450 mg sodium; 11 g fiber.

Roasted Cod with Fennel and Grapes

Prep time: 10 minutes            
Cook time: 15 minutes
Servings: 4

• 1          pound cod loin, cut into four equal pieces
• 2          tablespoons extra-virgin olive oil, divided
• 1          tablespoon fresh lemon juice
• 1/2       teaspoon orange zest
• 1/4       teaspoon sea salt, divided
• fresh ground pepper
• 1          tablespoon white wine vinegar
• 1          tablespoon orange juice
• 1          tablespoon minced shallot
• 1/4       teaspoon ground coriander
• 1          teaspoon honey
• 1          tablespoon fresh chopped oregano
• 1          medium fennel bulb, fronds removed, chopped and reserved
• 1          cup red California grapes, halved

1. Heat oven to 400° F. Arrange cod pieces in baking dish.
2. In small bowl, combine 1 tablespoon olive oil with lemon juice, orange zest, 1/8 teaspoon salt and pepper. Spoon mixture onto cod in equal amounts. Bake 10-12 minutes, or until desired doneness is reached.
3. While cod is baking, in small bowl, combine remaining olive oil, remaining salt, pepper, vinegar, orange juice, shallot, coriander, honey and oregano; set aside. Halve and core fennel bulb then thinly slice and place in separate bowl. Add grapes and dressing; toss to combine.
4. Serve cod topped with fennel and grape salad. Garnish each serving with 1 tablespoon chopped fennel fronds.

Nutritional information per serving: 200 calories; 19 g protein; 15 g carbohydrates; 8 g fat (36% calories from fat); 1 g saturated fat (4% calories from saturated fat); 45 mg cholesterol; 240 mg sodium; 2 g fiber.

Spaghetti Squash with Pesto and Grapes

Prep time: 15 minutes
Cook time: 45 minutes
Servings: 6

• 1          large spaghetti squash
• 1/3       cup extra-virgin olive oil, divided
• 1/2       cup chopped walnuts, divided
• 2          cloves garlic
• 2          cups packed basil leaves
• 1          cup packed arugula
• 1          tablespoon lemon juice
• 1          teaspoon lemon zest
• 1/3       cup freshly grated Parmesan cheese
• 1/4       teaspoon salt
• freshly ground pepper, to taste
• 1          cup cannellini beans, rinsed and drained
• 1 1/2    cups red California grapes, halved

1. Heat oven to 400° F. Cut squash in half lengthwise and remove seeds. Using fork, poke shallow holes in skin of squash then brush with 1 tablespoon oil and place it, cut-side down, in rimmed baking dish. Bake 30-40 minutes, or until tender.
2. To make pesto: In food processor, process 1/4 cup walnuts, garlic, basil, arugula, lemon juice and lemon zest until well chopped. Add remaining olive oil, Parmesan, salt and pepper; process until well blended.
3. Once squash is done baking, remove from oven. Cool squash 5-10 minutes then, using fork, scrape inside flesh of squash, removing “spaghetti,” and place it in large bowl. Add pesto and beans to cooked squash and toss gently with tongs to combine. Divide equally into six bowls and top each with 1/4 cup grapes and 2 teaspoons chopped walnuts.

Nutritional information per serving: 290 calories; 7 g protein; 24 g carbohydrates; 20 g fat (62% calories from fat); 3 g saturated fat (9% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 6 g fiber.

Source:  California Table Grape Commission

(Family Features) Amazing food is the centerpiece of most holiday gatherings. This Easter, impress guests with your culinary talent by making simple dishes simply amazing. With a little special attention, even the most basic foods can evolve into dishes worth sharing with loved ones.

Most chefs agree that spices and seasonings are essential elements of your kitchen arsenal. This Easter, give your spread a boost with spices and herbs of the highest quality, such as those from Spice Islands, which crafts and packages spices and herbs from around the world to deliver the most authentic and intense flavor possible.

Sensational Cinnamon

With its rich hue and warm aroma, cinnamon can bring spicy sweetness to all kinds of baked goods. However, all cinnamon is not the same. There are two main varieties of cinnamon, Indonesian and Vietnamese.

Vietnamese, which is used in the Spice Islands Saigon Cinnamon featured in these recipes, tends to have a brighter, spicy taste. The forests of Vietnam are known for their premium cinnamon. High in volatile oils, the Vietnamese cinnamon trees produce a deep, reddish-brown cinnamon with an intense fragrance and sweet, red-hot-candy-like flavor.

Update your traditional ham with a spicy, honeyed glaze; give a side serving of carrots a tasty twist and end the affair on a sweet note with a rustic, utterly delicious dessert. Find more flavorful ideas to elevate your Easter menu at spiceislands.com.

Spiced Honey and Black Pepper-Glazed Ham

Prep time: 10 minutes
Total time: 30 minutes
Servings: 12

• 8-10     pounds cooked shank-end ham
• water (optional)
• 1          tablespoon Spice Islands Cracked Black Pepper
• 1          tablespoon Spice Islands Ground Mustard
• 1          tablespoon Spice Islands Garlic Powder
• 1/2       cup honey
• 1 1/2    teaspoons Spice Islands Ground Saigon Cinnamon
• 1/2       teaspoon Spice Islands Ground Cloves

1. Heat oven to 325° F.
2. With sharp knife, score ham at 1-inch intervals; place in baking dish. If ham appears dry, moisten surface with water. In small bowl, combine black pepper, mustard and garlic powder. Rub pepper mixture over surface of ham. Roast according to package directions.
3. Combine honey, cinnamon and cloves. Drizzle over ham during last 30 minutes of roasting. Remove ham from oven and let rest 20 minutes before slicing.

Spiced Maple Carrots

Prep time: 5 minutes
Total time: 15 minutes
Servings: 4

• 1          pound (4 cups) baby carrots
• 1/2       cup water
• 1          teaspoon Spice Islands Ground Saigon Cinnamon
• 3/4       teaspoon Spice Islands Ground Ginger
• 2          tablespoons Maple Grove Farms 100% Pure Maple Syrup
• 1          tablespoon butter
• sea salt, to taste

1. In large skillet, combine carrots, water, cinnamon and ginger. Mix well. Cover and cook on high 6 minutes until almost tender.
2. Add maple syrup and butter. Mix well and continue to cook, uncovered, 2-3 minutes, until carrots are well-glazed. Season, to taste, with sea salt.

Anise, Pear and Almond Crostata

Prep time: 45 minutes
Total time: 2 hours, 30 minutes
Servings: 6

Crostata Crust:

• 1 1/4    cups all-purpose flour
• 1          stick butter, cut into 1/2-inch cubes and frozen
• 1/2       teaspoon Spice Islands Fine Mediterranean Sea Salt
• 1/4       cup ice water

Anise Almond Filling:

• 1          cup blanched, slivered almonds
• 3/4       teaspoon Spice Islands Anise Seeds
• 1/3       cup sugar
• 1          large egg
• 1          teaspoon Spice Islands Vanilla Extract
• 1/4       teaspoon Spice Islands Fine Mediterranean Sea Salt
• 2          tablespoons butter, at room temperature
• 3          Fiorelle or small pears, sliced into thin wedges
• 2          tablespoons sugar, plus extra for sprinkling
• 1          tablespoon lemon juice
• 1          large egg, beaten
• 2          tablespoons Polaner Apricot Preserves, heated
• cream or ice cream (optional)

1. To make crust: In food processor, combine flour, frozen butter and salt. Pulse until dough is size of large peas. Add 3 tablespoons ice water and pulse several times. Pinch dough to see if it is holding together; if not, add water a couple of teaspoons at a time, pulsing once or twice after each addition, until dough holds together. Form dough into disk, wrap in plastic wrap and chill 30 minutes.
2. Heat oven to 400° F.
3. To make filling: In food processor, blend almonds, anise seeds, sugar, egg, vanilla and salt until paste forms. Add room temperature butter and blend again. Set aside.
4. Toss sliced pears with 2 tablespoons sugar and lemon juice. Set aside.
5. On sheet of floured parchment paper, roll out dough into 13-inch circle; transfer on parchment to rimless cookie sheet.
6. Spread almond paste onto circle, leaving 2-inch border. Scatter pears on top, covering almond paste. Fold dough up and over pears, overlapping dough as needed. Brush with egg wash and sprinkle crust generously with extra sugar.
7. Bake until pears are tender, 40-45 minutes. If crust starts to get too brown, lightly cover with foil. Remove tart from oven and brush pears with heated apricot preserves. Serve with cream or ice cream, if desired.

Source: Spice Islands

(Family Features) When your taste buds can’t settle on just one flavor, a fusion dish may be just the answer. Fusion dishes combine some of the best ethnic culinary traditions from around the world, and Asian influences are among the most popular building blocks for fusion cuisine.

One secret to achieving great fusion dishes is the use of cooking wines. For many chefs and home cooks alike, cooking wine is a go-to cooking essential because it can be used in everyday meals. With its versatile array of uses, an option like Holland House®, a line of flavor-enhancing, premium cooking wines, can boost any dish with one of five flavors including Marsala, Sherry, White, Red and White with Lemon.

In addition to these featured dishes, you can find more quick tips for boosting the flavor of your everyday meals on the label of each bottle and explore more recipes at HollandHouseFlavors.com.

Sweet and Spicy Korean-Chinese Fusion Cauliflower Bites

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4, about 1 1/2 cups per portion

• 6          cups fresh cauliflower florets
• 2          tablespoons toasted sesame oil
• 1          teaspoon kosher salt
• 1/4       cup Holland House Sherry Cooking Wine
• 1/4       cup honey
• 2          tablespoons soy sauce
• 1          tablespoon white vinegar
• 2          teaspoons cornstarch
• 2          tablespoons vegetable oil
• 1          small fresh yellow onion, finely chopped
• 1          tablespoon minced fresh garlic
• 1          tablespoon Korean-style chili flakes
• 1/4       cup chopped fresh green onions
• 1          tablespoon toasted sesame seeds

1. Heat oven to 400° F.
2. In large bowl, toss cauliflower, sesame oil and salt until well coated. Arrange on nonstick baking sheet. Bake 10-12 minutes, or until golden brown and tender.
3. In small bowl, whisk cooking wine, honey, soy sauce, vinegar and cornstarch until well blended; set aside.
4. In large, nonstick skillet, heat vegetable oil over medium-high heat. Add yellow onions and garlic; cook 2-3 minutes, or until golden brown, stirring frequently. Remove from heat. Stir in chili flakes and wine mixture.
5. Return pan to stove and adjust to medium heat. Bring to simmer, stirring constantly. Continue cooking and stirring 1-2 minutes, or until thickened. Add cooked cauliflower; stir gently to coat.
6. Transfer cauliflower to serving dish. Top with green onions and sesame seeds.

Tips: The sauce mixture can also be used on chicken wings or grilled pork chops. In place of Korean-style chili flakes, use 1 teaspoon regular crushed red pepper flakes or 1 tablespoon Aleppo pepper.

Lettuce-Wrapped Korean Short Ribs

Prep time: 10 minutes, plus marinating
Cook time: 4 minutes
Servings: 4, about 6 ounces (pre-cooked) per portion

• 3          tablespoons packed dark brown sugar, divided
• 2          teaspoons kosher salt
• 1          teaspoon ground black pepper
• 1/2       teaspoon crushed red pepper flakes
• 1 1/2    pounds thinly sliced, boneless beef short ribs
• 1          cup Holland House Marsala Cooking Wine
• 6          tablespoons toasted sesame oil
• 1/4       cup roasted garlic paste
• 2          tablespoons soy sauce
• 1/2       cup chopped green onions, divided
• 1          teaspoon cornstarch
• 1          head fresh romaine lettuce, separated into large leaves         
• 1/2       cup sliced fresh red radishes
• 1/2       cup shredded fresh carrots dipping sauce

1. In small bowl, combine 2 tablespoons brown sugar, salt, black pepper and red pepper flakes. Sprinkle evenly over short rib slices, gently rubbing into both sides. Place in re-sealable plastic bag.
2. In bowl, whisk cooking wine, sesame oil, garlic paste, soy sauce and remaining brown sugar. Pour half of mixture into bag with meat and add 1/4 cup green onions. To marinate, refrigerate at least 1 hour, or up to 12 hours.
3. In small saucepan, whisk remaining wine mixture and cornstarch until smooth. Bring to simmer over medium heat, whisking constantly. Cook 1 minute, or until thickened, stirring constantly. Set aside until cool. Stir in 2 tablespoons green onions.
4. Heat grill to medium-high.
5. Remove ribs from marinade, allowing excess to drip off. Discard marinade. Grill 1-2 minutes on each side, or until golden brown and cooked through.
6. Cut ribs into 1-inch pieces. Serve with remaining green onions, lettuce, radishes, carrots and warm dipping sauce.

Tips: For fusion tacos, substitute corn or flour tortillas for lettuce leaves. In place of garlic paste, 2 tablespoons minced garlic can be substituted.

Sizzling Asian Vegetable Fried Rice with Savory White Wine Glaze

Prep time: 10 minutes
Cook time: 8 minutes
Servings: 4-6, about 1 cup per portion

• 2          tablespoons vegetable oil
• 1          tablespoon minced fresh garlic
• 1/2       cup fresh chopped yellow onions
• 1          cup fresh small white mushrooms, quartered
• 1/2       cup chopped fresh carrots
• 1/2       cup chopped fresh zucchini
• 1/2       cup chopped fresh red bell peppers
• 1/2       cup chopped fresh yellow bell peppers
• 3          cups cold, cooked, long-grain white rice
• 1/2       cup Holland House White Cooking Wine
• 2          tablespoons oyster sauce
• 1/2       cup fresh green onions, sliced 1/4-inch thick
• 2          teaspoons toasted sesame oil
• 1/4       teaspoon ground black pepper

1. Heat heavy-bottomed, nonstick skillet over high heat. Add vegetable oil, garlic and onions. Stir-fry 1-2 minutes, or until lightly browned. Add mushrooms, carrots, zucchini, red bell peppers and yellow bell peppers; stir-fry 3 minutes. Add rice; stir-fry 3 minutes.
2. Add cooking wine; stir-fry 2 minutes, or until dry. Add oyster sauce; stir-fry 2 minutes. Remove from heat. Stir in green onions, sesame oil and black pepper. Transfer to dish or bowl and serve.

Tip: To turn into a main course, add cooked beef, chicken or pork and serve topped with a fried egg.

Source: Holland House

5 ways to add more nutrients to your lifestyle

(Family Features) A nutritious diet is crucial for overall health and well-being. While it’s OK to indulge from time to time, it’s important to make sure you’re providing your body with appropriate nourishment.

There are many ways to help you add more of the essential nutrients you need into everyday meals, including these nutritious ideas from CocoaVia.

Sneak in More Fruits and Vegetables.
You can bulk up the nutritional value of nearly any meal by incorporating fruits or vegetables directly into your recipes. Pureeing veggies is a good way to disguise textures or flavors you might typically avoid. For example, celery is a natural flavor enhancer for many types of broth soup. Adding finely pureed celery to the stock will add the flavor without the crunchy bits. You can also slip vegetables like spinach or carrots into smoothies, and depending on the base and fruit, you may never even taste them. Fresh, canned or frozen, fruit can give a boost of nutrition to dishes like oatmeal or pudding. You can also use purees (think applesauce) as a low-fat substitute for eggs and oil in baked goods like cake.

Go Frozen.
Fresh fruits and vegetables provide a wealth of essential vitamins and nutrients, but you may be surprised that their frozen counterparts do the same. Frozen foods are often perceived as less nutritious, but they can contain just as many nutrients as fresh produce. In fact, since freezing often involves picking the food at its peak and then quickly freezing it, freezing can actually help retain vitamins more efficiently than refrigeration or canning; frozen vegetables can actually hold on to nutrients longer than fresh produce and are a great alternative when seasonal fruits and vegetables are unavailable. In many cases, frozen veggies also make it easy to experiment with better-for-you meals because the cleaning and prep work is already done. You can try adding them to soups, stir-fries, casseroles and even pasta dishes.

Cook Quickly.
If you’ve historically shied away from cooked vegetables, you may find that proper preparation is the secret ingredient. Not only does overcooking veggies deplete their flavor, in most cases it also diminishes their nutritional value. Cook veggies lightly and quickly using methods like stir-frying or steaming to help retain water-soluble nutrients like vitamins B and C.

Get Saucy.
You may think of dishes covered in rich gravy or sauce as unhealthy, and in some cases, you would be right. However, it’s actually quite possible to create saucy dishes that taste terrific. Both tomato sauce and pesto add nutrients and can top pretty much anything, from pastas to grilled chicken. Tomato sauce contains lycopene, a bright plant pigment known as a carotenoid that has been linked to a range of health benefits. Pesto is traditionally made with healthy pine nuts and basil, but you can also get creative and prepare this light sauce alternative with options such as arugula, spinach and heart-healthy walnuts or pecans.

Consider Cocoa Flavanols.
Another option to consider adding to your diet is cocoa flavanols. These plant-based phytonutrients are found naturally in cocoa, and research supports that these flavanols work within your body to help maintain healthy blood flow. While chocolate, including dark chocolate and natural (non-alkalized) cocoa powder, can be sources of cocoa flavanols, they are often not a reliable source of cocoa flavanols. The way cocoa is handled matters in the retention of these phytonutrients. However, one easy way to add cocoa flavanols to your routine is by incorporating a daily cocoa extract supplement, such as CocoaVia, which contains the highest concentration available in a cocoa extract supplement today. The supplement can be added to the food or beverage of your choice, like a Chocolate-Chai Smoothie or coffee. Visit CocoaVia.com for more information about cocoa flavanols and ideas for adding them to your diet.

The Truth About Chocolate

While there are many misconceptions about chocolate, especially when it comes to its health benefits, these facts from the experts at CocoaVia set the record straight on some of the most common chocolate myths.

1. Chocolate contains powerful antioxidants.
   Chocolate, particularly dark chocolate, does contain cocoa flavanols, phytonutrients which numerous scientific studies have demonstrated have a positive impact on health. However, cocoa flavanols are not antioxidants. While not antioxidants, cocoa flavanols have been shown to have positive effects on health that are linked to their ability to support the health and function of your blood vessels.
2. Chocolate is good for your heart.
   Chocolate can be part of a healthy diet, but it is not a health food. Even if chocolate is high in cocoa flavanols, the calories, fat and sugar leave it best-suited as an occasional indulgence.
3. Chocolate containing 70 percent cacao or greater is good for you.
   The percentage of cacao is not a reliable indicator of a product's cocoa flavanol content. Unfortunately, there is also no way of knowing exactly how many cocoa flavanols are in a conventional chocolate product because traditional cocoa processing, which includes fermenting, drying and roasting of beans, destroys many of the flavanols naturally present in the cocoa bean.
4. Chocolate is high in caffeine.
   Chocolate does contain caffeine, but an average 1-ounce serving of dark chocolate contains less than half the amount of caffeine found in an average cup of black tea. The amount of caffeine in chocolate is in proportion to the percentage of cacao in the product, meaning milk chocolate contains less caffeine than semi-sweet or dark chocolate.

Chocolate-Chai Smoothie

Makes: 1 smoothie

• 1/2       cup boiling water
• 1          chai-flavored tea bag
• 1/2       cup fat-free milk
• 1          tablespoon honey
• ice cubes
• 1          packet CocoaVia Unsweetened Dark Chocolate (or Sweetened Dark Chocolate) supplement

1. In measuring cup with pour spout, pour boiling water over tea bag. Let steep 5 minutes; remove tea bag.
2. Pour milk and tea into blender; add honey, a handful of ice and cocoa extract supplement. Cover and blend until smooth.

Nutritional information per serving: 130 calories; 1 g total fat; 50 mg sodium; 27 g carbohydrates; 1 g dietary fiber; 24 g sugar; 5 g protein; 375 mg cocoa flavanols.

Content courtesy of CocoaVia

Photo courtesy of Getty Images (man and woman in kitchen)

Source: Cocoa Via

(Family Features) When it comes to planning brunch, there really are no rules. It’s the perfect opportunity to combine your favorite flavors and foods in one delicious meal.

Warmer weather calls for putting a summer twist on brunch classics. Breakfast Tacos Al Pastor are a fresh, flavorful addition to a festive summer brunch, while this Brunch Bruschetta Bar is a gorgeous way to feed a crowd and highlight your favorite summertime ingredients. These recipes are made and served with not-from-concentrate Florida’s Natural Brand Orange Juice, made entirely from oranges grown, picked and squeezed in Florida, with no water or sugar added.

Both recipes are from the Florida’s Natural Brunch Club, a collection of brunch experts creating recipes to celebrate brunch throughout the year. Brighten up your brunch with more fresh takes on classic recipes at floridasnatural.com.

Breakfast Tacos Al Pastor

Recipe courtesy of Half Baked Harvest
Prep time: 10 minutes
Total time: 30 minutes
Servings: 4-6

• 2          tablespoons olive oil
• 1          pound ground chicken or pork
• 1/2       sweet onion, chopped
• 2          cloves garlic, minced or grated
• 2          teaspoons chili powder
• 1          teaspoon paprika
• 1          teaspoon, plus pinch, kosher salt, divided
• 2          chipotle peppers in adobo, chopped
• 1/2       cup not-from-concentrate Florida's Natural Brand Orange Juice
• 1/4       cup water
• 2          cups fresh pineapple chunks, divided
• 1/4       cup fresh cilantro, chopped
• 1/4       cup fresh basil, chopped
• 1          jalapeno, seeded and chopped
• 1          lime, juice only
• 4-6       fried eggs
• 6-8       corn or flour tortillas, warmed
• sliced avocado
• feta or cheddar cheese

1. In large skillet, heat olive oil over high heat. When oil shimmers, add ground chicken and onion. Cook, stirring often and breaking up meat as it cooks, until chicken is browned, about 5 minutes.
2. Add garlic, chili powder, paprika, salt, chipotle peppers, orange juice, water and 1 cup pineapple. Reduce heat to medium and simmer until sauce has thickened slightly around chicken, about 10-15 minutes. Remove from heat and stir in cilantro.
3. In bowl, combine remaining pineapple, basil, jalapeno, lime juice and pinch of salt.

To serve: Divide fried eggs among tortillas and top with chicken. Add pineapple-basil salsa, avocado and cheese.

Brunch Bruschetta Bar

Recipe courtesy of Half Baked Harvest
Prep time: 20 minutes
Servings: 8-12

• 1          cup basil pesto
• 1          cup sun-dried tomato spread
• 2          cups cherry tomatoes, marinated cherry tomatoes or diced tomatoes
• 6-8       soft-boiled or poached eggs
• 6-8       scrambled eggs
• 12        slices grilled or toasted bread
• olive oil, to taste
• salt, to taste
• pepper, to taste
• 2-3       varieties of soft cheeses
• 2          cups fresh fruit
• 1          sliced avocado
• 2          cups sauteed veggies, such as spinach and mushrooms
• 6-8       pieces fried bacon
• 2-3       varieties of prosciutto, salami or smoked salmon
• 1          cup fruit jam
• 1          cup nut butter
• 1/2       cup honey
• 1          carton not-from-concentrate Florida's Natural Brand Orange Juice

1. On large serving board, arrange sauces and spreads. Add poached eggs, scrambled eggs and bread. Drizzle poached eggs with olive oil and season with salt and pepper. Arrange cheese, fruits, veggies, meats, jams, nut butter and honey around eggs. 
2. Pour orange juice into juice glasses for sipping.

Source: Florida's Natural

Cap off a day of play with dinner outdoors

(Family Features) Enjoying the great outdoors is a perfect way to create fun memories with family or friends. All that fresh air is sure to work up your appetite, so be sure to plan a delicious meal to top off all the merriment.

Get those taste buds fired up for a delicious meal with a flavorful starter like this zesty panzanella. Take family favorites outdoors with this savory take on a flatbread pizza. Then close down an evening of open-air entertainment on a sweet note with a scrumptious dessert.

Explore more family-friendly recipes to enjoy outdoors this summer at culinary.net.

Smart Starters and Sides

There’s plenty to learn from the Mediterranean diet, and this recipe is proof. A variety of colorful cancer-fighting veggies, flavorful herbs and spices, and a bit of healthy fat make for a perfect starter or accompaniment to a grilled protein for a well-rounded meal. Find more recipes to help you eat well at AICR.org.

Grilled Panzanella

Reprinted with permission from the American Institute for Cancer Research
Servings: 6

• 4 garlic cloves, minced
• 1/2 teaspoon Dijon mustard
• 2 tablespoons white wine vinegar
• 1/4 cup extra-virgin olive oil
• salt, to taste
• freshly ground pepper, to taste
• 15 fresh basil leaves, coarsely chopped
• 1 medium cucumber, seeded, washed and cut into 1/2-inch slices
• 3 large ripe tomatoes, cut into 1-inch cubes
• 2 tablespoons green olives, pitted and chopped (capers may be substituted)
• 1 medium red bell pepper, seeded and quartered
• 1/2 large red onion, cut in half and then into 1/4-inch slices
• 1/2 small loaf crusty whole-grain French or Italian bread, cut into 1-inch slices and halved

1. Heat grill.
2. In mixing bowl, whisk together garlic, mustard, vinegar, olive oil, salt and pepper; set aside.
   In large bowl, gently combine basil, cucumber, tomatoes and olives.
3. Brush bell peppers and onion slices on one side with oil mixture. Place oil-side down on hot grill and cook 3-4 minutes. Brush other side with oil mixture, turn over and cook additional 3-4 minutes.
4. Remove from grill. On cutting board, cut peppers into 1/2-inch slices and separate onion rings. Add peppers and onions to vegetable mix. Add remaining oil mixture and toss to coat.
5. Toast both sides of bread until browned. On serving platter, layer bread and top with vegetables and basil mixture.

Create Family Moments and Memories this Summer

Take advantage of slower summer schedules by rounding up the family and heading to the backyard for fun, food and family time.

The opportunities for family time during the warmer months are nearly endless, especially with a little creativity, like these fun summer ideas from Borden Cheese.

Let your inner kid run free
Whether it’s kick the can, ghost in the graveyard, capture the flag or hide and seek, backyard games are a great way to get the whole family to unplug and enjoy summer together.

Fire up your appetite
Ditch the kitchen and get the whole family engaged by recreating everyone’s favorite pizza on the grill. This deliciously easy Cheesy Flatbread Pizza recipe can be enjoyed by adults and kids alike. Keep it simple for kids with Borden Cheese’s Mild Cheddar Shreds or dress it up with some fresh veggies straight from your garden or local farmer’s market.

Rethink family movie night
Take your family movie outside. All you need is a sheet, a projector and some comfy pillows to turn your backyard into an open-air movie theater. Watch new releases, old favorites or even home movies right in your own backyard.

Find more family-friendly recipes for summer at BordenCheese.com.

Cheesy Flatbread Pizza

Cook time: 25 minutes
Servings: 4

• 1 piece (12 inches) cracker bread or flatbread
• 1 tablespoon olive oil, plus additional for brushing
• 1 package (8 ounces) Borden Cheese Mild Cheddar Shreds, divided
• 8 strips thick-sliced bacon, cooked crisp and broken into 1-inch pieces
• 4 whole garlic cloves, sliced
• 4 plum tomatoes, sliced
• 1/2 red onion, cut in strips
• 1/4 cup chopped Italian parsley
• fresh basil leaves (optional)

1. Heat oven to 400° F.
2. Brush bread with small amount of olive oil and place on cookie sheet. Spread 1 1/2 cups cheese evenly around bread. Top evenly with bacon pieces.
3. In small skillet over medium heat, heat 1 tablespoon olive oil until hot. Add garlic and saute until lightly browned. Sprinkle onto pizza. Arrange sliced tomatoes and red onions on pizza.
4. Add parsley to remaining cheese and spread over ingredients.
5. Bake 10 minutes, or until cheese is melted. Cut into squares and serve immediately. Garnish with fresh basil leaves, if desired.

Tip: For a different flavor profile, try grilling pizza rather than baking. Brush raw side of dough with olive oil and grill until bottom of crust is golden brown.

Sweeten the Deal

For the perfect ending to a perfect day, look to some of nature’s best ingredients, like fresh apples and honey. This fruity crisp is packed with flavor from tart, juicy apples and a delicate sweetness from honey that coats the fruit and lends a unique character to the crumbly topping. Find more sweet dishes for summer at honey.com.

Apple Honey Crisp

Recipe courtesy of the National Honey Board
Servings: 6

• 2 pounds (1 1/2 quarts) apples, quartered and sliced
• 3/4 cup honey, divided
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1 cup flour
• 1/4 cup butter, softened
• warm cream or ice cream

1. Heat oven to 350° F.
2. In bowl, toss apples with 1/2 cup honey, cinnamon and nutmeg. Turn into 2-quart baking dish.
   To make topping, beat flour with butter and remaining honey until crumbly; sprinkle over apples.
3. Bake 40-45 minutes, or until apples are tender and topping is golden. Serve with warm cream or ice cream.

Photo courtesy of Getty Images (Grilled Panzanella and Apple Honey Crisp)

Source: Culinary.net

Make a heart-healthy menu with flavorful fruit

(Family Features) Heart-healthy foods can play a role in healthy aging. Whether you enjoy them by the handful as a refreshing snack or use them to add color, crunch and a touch of sweetness to a meal, grapes are a heart-healthy option that make eating better easy.

Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. At just 90 calories per serving, they also contain no fat, no cholesterol and virtually no sodium.

With a juicy burst of flavor, grapes show how simple it can be to make good-for-you-dishes that also taste great. Even though California grapes are a snacking staple in most kitchens, you may not realize how versatile they can be for cooking. For example, grapes add a sweet touch to a crunchy yogurt salad and complement the bold spice on a skewer of grilled shrimp. Fresh, flavorful grapes even put a tangy, fresh twist on a soothing glass of iced tea.

Grapes and Brain Health

A grape-enriched diet helped protect against metabolic brain decline in Alzheimer’s-related areas of the brain, according to research from the University of California-Los Angeles. The pilot study, funded by the California Table Grape Commission, was conducted among people with early memory decline and showed that subjects who didn’t consume grapes exhibited significant metabolic decline in these critical regions. Additionally, those consuming the grape-enriched diet showed beneficial changes in regional brain metabolism that correlated to improvements in cognition and working memory performance, according to a report published by Experimental Gerontology.

Find more delicious recipes to make healthy eating easy at GrapesfromCalifornia.com.

Zahtar Shrimp and Grape Kabobs

Servings: 6

• 2 tablespoons zahtar
• 1 clove garlic, minced
• 1 teaspoon chopped fresh thyme
• 2 tablespoons white balsamic vinegar
• 1 teaspoon honey
• 1/8 teaspoon sea salt
• 1/8 teaspoon pepper
• 2 tablespoons extra-virgin olive oil
• 36-40 large shrimp (about 2 pounds), shelled and deveined
• 1 cup whole green California grapes
• 1 cup whole red California grapes

1. In medium bowl, combine zahtar, garlic, thyme, vinegar, honey, salt, pepper and olive oil. Whisk to combine. Add shrimp and toss to coat. Cover and refrigerate at least 30 minutes or up to 4 hours.
2. Thread shrimp and grapes onto skewers. Heat grill or grill pan to medium-high.
3. Grill skewers, turning once, until shrimp are lightly charred and cooked through and grapes are caramelized but firm, about 2-3 minutes per side.

Nutritional information per serving: 190 calories; 20 g protein; 12 g carbohydrate; 6 g fat (28% calories from fat); 1 g saturated fat (5% calories from saturated fat); 180 mg cholesterol; 870 mg sodium; 1 g fiber.

Savory Yogurt with Grape and Cucumber Salad

Servings: 4
Dukkah:

• 1/3 cup raw cashews
• 1/3 cup hazelnuts
• 1/4 cup sesame seeds
• 2 tablespoons cumin seeds
• 2 tablespoons coriander seeds
• 2 tablespoons dried thyme
• 1/2 teaspoon salt

Yogurt:

• 3 cups plain, nonfat Greek yogurt
• 1/2 cup green California grapes, halved
• 1/2 cup red California grapes, halved
• 1 cup English cucumber, diced
• 1 tablespoon minced shallot
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon white balsamic vinegar
• salt, to taste
• pepper, to taste
• 4 tablespoons dukkah
• 1 teaspoon lemon zest

1. To make dukkah: Heat oven to 350 F. Spread cashews and hazelnuts on baking sheet and toast 6-8 minutes. Transfer to food processor and set aside. In skillet over medium heat, toast sesame seeds, cumin seeds and coriander seeds until fragrant, 1-2 minutes, then transfer to food processor. Add dried thyme and salt. Pulse mixture until coarsely ground. Makes about 1 cup that can be stored in an airtight container.
2. Divide yogurt into four 3/4-cup portions. In small bowl, combine grapes, cucumber, shallots, olive oil, vinegar, salt and pepper. Toss to combine. Top each bowl of yogurt with 1/2 cup grape mixture, 1 tablespoon dukkah and sprinkle of lemon zest.

Nutritional information per serving: 220 calories; 19 g protein; 18 g carbohydrate; 8 g fat (33% calories from fat); 1.5 g saturated fat (6% calories from saturated fat); 10 mg cholesterol; 140 mg sodium; 2 g fiber.

Sparkling Hibiscus Tea with Grapes and Mint

Servings: 8

• 6 cups water, divided
• 1 tablespoon honey
• 6 hibiscus tea bags
• 2 cups green California grapes, divided
• 10 mint leaves
• 1 navel orange, sliced
• ice
• 16 ounces sparkling water

1. Using tea kettle or saucepan, bring 3 cups water and honey to boil. Add tea bags, turn off heat and steep 6-8 minutes. Remove tea bags and allow remaining liquid to cool 15 minutes.
2. In martini shaker or bowl, muddle 1 cup grapes with mint leaves. Add muddled grape and mint mixture to 48-60 ounce pitcher along with remaining water and orange slices. Stir in hibiscus tea mixture. Refrigerate at least 30 minutes. Strain before serving.
3. To serve, add ice to 8-ounce glass. Top with 3-4 grapes, 2 ounces sparkling water and hibiscus tea mixture.

Nutritional information per serving: 70 calories; 1 g protein; 16 g carbohydrate; 10 mg sodium; 1 g fiber.

Source: California Table Grape Commission

(Family Features) A dazzling fireworks display may be the grand finale for your celebration, but you can make your mouthwatering menu a close second with these ideas to light up your Fourth of July. From bold burgers to crisp salads and sweet sides, give your guests plenty of reason to feel festive all day long. And don’t forget to add a little indulgence for all ages with a DIY dessert bar.

Find more recipes perfect for the Fourth of July at culinary.net.

Serve Up a Sundae Bar
The only thing better than a dish of cold ice cream on a hot summer day is the chance to make it all your own. Let guests create their own dishes of deliciousness with a DIY sundae bar. Start with a healthy supply of cups, spoons and towels to mop up inevitable drips then fill the bar with irresistible options like these:

• A sampling of ice creams, like vanilla, chocolate and strawberry
• Fresh sliced fruit
• Crushed candies and cookies
• Sauces (chocolate, caramel and something fruity, too)
• Assorted nuts
• Crunchy favorites like crumbled cones or salty pretzels
• Coconut (raw and toasted)
• Whipped cream
• Sprinkles

A Bold Take on an American Classic
When it comes to feeding family and friends on the Fourth of July, nothing pleases guests more than fan-favorite American bites fresh off the grill. Cheeseburgers are a tried-and-true classic for summer grilling season. Give your burger recipe a bold, sweet kick this Fourth of July with honey barbecue sauce and the finishing touch of delicious, smooth-melting Borden Cheese. Find more summer recipes to transform mealtime into memorable family time at bordencheese.com.

Bold Honey Barbecue Burger

Total time: 35 minutes
Servings: 4

• 1 pound ground beef
• 1/2 cup chopped green onions
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cayenne pepper
• 3-4 tablespoons steak seasoning
• 4 hamburger buns
• 1/2 stick melted butter
• 3/4 cup barbecue sauce
• 1 tablespoon honey
• 4 slices Borden Cheese American Singles
• 8 slices thick bacon, cooked until crispy
• 8 frozen onion rings
• 4 slices tomato
• fresh lettuce

1. Combine ground beef, green onions, garlic powder and cayenne pepper; form into four patties. Sprinkle both sides of each patty with steak seasoning. Cover and chill. (Patties can be made several hours in advance.)
2. Brush buns with melted butter; set aside. In small bowl, mix barbecue sauce with honey; set aside.
3. Heat grill to medium-high heat.
4. Grill burgers to internal temperature of 160° F, about 4-6 minutes per side. Two minutes before burgers are finished, grill buns, butter-side down, until golden brown. Place cheese slices on burgers to melt.
5. Serve each burger on buttered bun topped with two slices bacon, two onion rings, honey barbecue sauce, lettuce and tomato.

A Tropical Summer Twist
If you find yourself hosting a last-minute barbecue without time to plan an extensive menu, don’t panic. Simply add a twist to traditional summer staples, like mixing one bag of cabbage with one jar of coleslaw dressing for a classic coleslaw side dish or incorporating coleslaw into your main course. This spin on a classic barbecue meal, Grilled Hawaiian Chicken and Tropical Coleslaw, can take your entertaining to the next level. For more recipes, visit litehousefoods.com.

Grilled Hawaiian Chicken and Tropical Coleslaw

Total time: 1 hour, 25 minutes
Serves: 6

• 1/3 cup ketchup
• 1/3 cup packed dark brown sugar
• 1/3 cup low-sodium soy sauce
• 1/4 cup pineapple juice
• 4 tablespoons olive oil, divided, plus additional for brushing grill
• 1 1/2 tablespoons rice vinegar
• 4 teaspoons Litehouse Instantly Fresh Garlic
• 1 tablespoon Litehouse Instantly Fresh Ginger
• 1/2 teaspoon sesame oil
• 3/4 teaspoon freshly ground black pepper, plus additional, to taste
• salt, to taste
• 1 3/4 pounds boneless, skinless chicken breast, chopped into 1 1/4-inch cubes
• 1 large red onion, diced into 1 1/4-inch pieces
• 1 1/2 large green peppers, diced into 1 1/4-inch pieces
• 3 cups fresh cubed pineapple

Coleslaw:

• 1 package (14 ounces) coleslaw mix
• 1 cup diced red pepper
• 1 cup diced pineapple
• 1/2 cup slivered almonds
• 1/2 cup Litehouse Coleslaw dressing

1. In mixing bowl, whisk together ketchup, brown sugar, soy sauce, pineapple juice, 2 tablespoons olive oil, rice vinegar, garlic, ginger and sesame oil. Stir in pepper and season with salt, if desired.
2. Place chicken in gallon-sized re-sealable bag. Reserve 1/2 cup marinade in refrigerator then pour remaining marinade over chicken. Seal bag and refrigerate 1-2 hours. Soak 10 wooden skewer sticks in water 1 hour.
3. While chicken marinates, prepare coleslaw. In medium bowl, toss together coleslaw mix, red pepper, pineapple, almonds and coleslaw dressing. Refrigerate until ready to serve.
4. Heat grill to 400° F.
5. Drizzle remaining olive oil over red onion, bell pepper and pineapple; toss. Season red onion and bell pepper with salt and pepper then thread red onion, bell pepper, pineapple and chicken onto skewers until all chicken is used.
6. Brush grill grates with olive oil then place skewers on grill. Grill 5 minutes then brush along tops with 1/4 cup marinade. Rotate to opposite side and brush remaining marinade on opposite side; grill about 4 minutes, or until chicken registers 165° F in center on instant read thermometer.
   Serve skewers warm with coleslaw.

A Honey of a Side
No summer picnic or grilling spread is complete without an array of mouthwatering sides. When planning your menu, go for variety with dishes ranging from rich and savory to light and refreshing. If you want to mix things up a bit, look for ways to dress up timeless favorites, like this take on baked beans that gets its sweetness from honey instead of sugar. Find more ways to sweeten up your celebration at honey.com.

Honey Baked Beans

Recipe courtesy of the National Honey Board
Servings: 4-6

• 4 slices bacon, diced
• 1/2 cup chopped onion
• 4 1/2 cups cooked navy beans (or 3 cans, 15 ounces each)
• 1/2 cup honey
• 1/2 cup ketchup
• 1 tablespoon prepared mustard
• 1 tablespoon Worcestershire sauce

1. Heat oven to 350° F.
2. Saute bacon and onion until onion is tender; combine with remaining ingredients in shallow 2-quart, oven-safe baking dish. Cover with lid or aluminum foil and bake 30 minutes. Uncover and bake 45 minutes longer.

Photo courtesy of Getty Images (berry sundaes)
Photo courtesy of Getty Images (baked beans)

Source: Family Features

(Family Features) Eating for heart health is actually easier — and more delicious — than you might think. When you have a good plan and plenty of mouthwatering recipes, you’ll enjoy taking care of your heart.

According to the FDA, diets rich in whole grain foods and other plant foods, and low in saturated fat and cholesterol, may help reduce the risk of heart disease. Here are some tips to help you make these kinds of heart-smart choices:

• Choose leaner cuts of meat. You can find plenty of delicious options such as skinless chicken, lean pork and beef. And you can make smart substitutions, too — use ground turkey instead of ground beef to make meatloaf or burgers even leaner.
• Add fruits and veggies to every meal. Strawberries in yogurt, blueberries on a salad, carrots and hummus as a snack, roasted sweet potatoes with dinner — it’s easier than you think to add nutrient-dense produce to your diet. Eat plenty of different colored produce for variety and a wider range of health benefits.
• Enjoy more whole grains. Whole grains add carbohydrates for energy, fiber to fill you up, and nutrients important for good health. And, according to a recent national survey, 4 out of 5 doctors recommend Post Shredded Wheat as part of a healthy, low-sodium diet, to maintain a healthy heart, reduce the risk of heart disease, and support healthy blood pressure levels.

These recipes are a great start to adding more whole grains — and they’re so good, you might forget they are heart smart. Get more tips and heart-smart recipes at www.PostShreddedWheat.com.

Apple Crisp

Total Time: 65 minutes
Makes: 6 servings

• 5 cups peeled apple slices
• 1/2 cup firmly packed light brown sugar, divided
• 1 tablespoon lemon juice
• 1 tablespoon tapioca
• 1/4 teaspoon ground cinnamon
• 1 1/2 cups Post Original Shredded Wheat Spoon Size Cereal, finely crushed
• 1/4 cup (1/2 stick) margarine, melted

1. Preheat oven to 350°F.
2. Mix apples, 1/4 cup sugar, lemon juice, tapioca and cinnamon in large bowl. Let stand 10 minutes.
3. To make topping: stir crushed cereal, remaining 1/4 cup sugar and margarine in medium bowl until well blended.
4. Spread apple mixture in ungreased 1 1/2-quart baking dish. Sprinkle evenly with cereal topping.
5. Bake for 45 minutes or until topping is browned and apples are tender when pierced with fork.

Savory Meatloaf

Total Time: 75 minutes
Makes: 12 servings

• 2 eggs
• 1 cup milk
• 2 pounds lean ground beef
• 3 biscuits Post Original Shredded Wheat Cereal, crushed
• 1 can (8 ounces) stewed tomatoes, undrained
• 1 medium onion, chopped
• 1/4 cup chopped green pepper
• 2 teaspoons Worcestershire sauce
• 2 teaspoons salt
• 1/4 teaspoon ground black pepper

1. Preheat oven to 375°F.
2. Beat eggs and milk in large bowl with wire whisk until well blended. Add remaining ingredients; mix well.
3. Shape meat mixture into oval loaf in shallow baking pan.
4. Bake 1 hour or until cooked through (160°F).

Variation: Prepare as directed, using fat-free milk and substituting 1/2 cup cholesterol-free egg product for the eggs and 2 pounds thawed frozen ground turkey for the ground beef.

Grab ’n Go Peanut Butter Bars

Total Time: 10 minutes
Makes: 16 servings (1 bar per serving)

• 1/2 cup firmly packed brown sugar
• 1/2 cup honey
• 1/2 cup reduced fat peanut butter
• 3 cups Post Original Shredded Wheat Spoon Size Cereal, coarsely crushed
• 3/4 cup raisins

1. Mix sugar, honey and peanut butter in large microwavable bowl. Microwave on high 1 1/2 to 2 minutes or until bubbly at edge; stir until well blended.
2. Stir in cereal and raisins.
3. Press firmly into 8-inch square pan sprayed with cooking spray. Cool. Cut into bars.
4. Store in airtight container.

Take Along Tip: After completely cooled, wrap bars individually in plastic wrap. Leave in bowl on kitchen counter for a great grab-and-go snack.

Banana Bread

Total Time: 65 minutes
Makes: 16 servings (1 slice per serving)

• 1 3/4 cups flour
• 1 cup Post Original Shredded Wheat Spoon Size Cereal, finely crushed
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 cup sugar
• 1/2 cup (1 stick) margarine
• 2 eggs
• 1/4 cup fat-free milk
• 1 cup mashed ripe bananas (about 2 large bananas)

1. Preheat oven to 350°F. Mix flour, cereal, spice, baking powder and baking soda in medium bowl; set aside.
2. Beat sugar and margarine in large bowl with electric mixer on medium speed until light and fluffy. Add eggs; mix well. Add flour mixture alternately with milk, beating well after each addition. Blend in bananas.
3. Pour into greased 9x5-inch loaf pan. Bake 1 hour to 1 hour 5 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes on wire rack; remove from pan.
4. Cool completely.

Special Extra: Toast the bread slices and top each with a scoop of vanilla or chocolate sorbet and a drizzle of strawberry sauce for a different kind of banana split.

Source: Post Foods, LLC