(Family Features) Bolstering your immune system during winter, when coughs and colds seem to take control, is a must for the entire family. Supporting your wellness can start in a simple place – with the foods you eat and drink.

Consider an easy choice for any season like Florida Orange Juice, which can help you and your loved ones get the vitamins and minerals you need all winter long. With 100% of the daily recommended value of vitamin C in every 8-ounce serving along with key nutrients like potassium and magnesium, there’s a reason it’s referred to as the “Original Wellness Drink.”

With no added sugar or artificial flavor, it provides the benefits you need without the additives you don’t. It contains natural sugar from the whole fruit for a delicious solution that’s one of nature’s nutrient-rich foods with vitamins, minerals and phytonutrients. Plus, it’s easy to use as a nutritional ingredient in wintertime favorites like this comforting Orange Juice and Coconut Chickpea Soup or to start your day strong with a Superfruit Breakfast Smoothie.

Paired with a healthy lifestyle, 8 ounces of 100% orange juice may help support a healthy immune system as an excellent source of vitamin C and a good source of vitamin D in fortified juices. Vitamin C is commonly associated with helping maintain and strengthen healthy immune systems by protecting cells and promoting the production and function of immune cells. Meanwhile, vitamin D also plays an important role in regulating immune response by helping immune cells fight off bacteria and viruses.

“Safeguarding your health against the spread of illness is important year-round, especially during colder months when reports of cold and flu increase,” said Dr. Rosa Walsh, director of scientific research at the Florida Department of Citrus. “A key step in supporting your immune system is maintaining a well-balanced diet that is high in essential nutrients. Incorporating an 8-ounce glass of 100% orange juice can help you meet the recommended daily value of vitamin C and support your hydration.”

Beneficial plant compounds, like those in Florida Orange Juice, along with flavonoids and colorful carotenoids work to support the immune system by fighting inflammation and helping cells communicate, which can help strengthen immune responses when encountering infections.

Additionally, 100% orange juice is a source of phytonutrients like hesperidin, which has been shown in clinical studies to have antioxidant-like properties, heart health benefits and may help reduce inflammation. Hesperidin has also been linked with benefits related to cognitive function, immune system function and bone health.

To find more information and immunity-boosting winter recipes, visit FloridaJuice.com.

Orange Juice and Coconut Chickpea Soup

Servings: 8

• 1 tablespoon olive oil
• 1 cup diced yellow onion
• 1 red bell pepper, diced
• 1 1/2 cups diced carrots
• 1 1/2 teaspoons kosher salt
• 3 cloves garlic, finely grated
• 1/2 teaspoon ground cardamom
• 1 quart vegetable broth
• 1 can (14 ounces) light coconut milk
• 1 can (14 ounces) chickpeas, drained and rinsed
• 1/2 cup Florida Orange juice
• chopped cilantro (optional)

1. In medium saucepan over medium high, heat olive oil until it shimmers.
2. Add onions, bell pepper, carrots and salt; cook until onions are translucent, 5-7 minutes.
3. Add garlic and cardamom; cook 1-2 minutes, or until garlic is fragrant. Do not brown.
4. Add vegetable broth, coconut milk and chickpeas; bring to simmer.
5. Decrease heat to low and cook until carrots are tender, about 10 minutes.
6. Add orange juice, remove from heat and stir. Taste and adjust seasoning as desired.
7. Serve garnished with cilantro, if desired.

Superfruit Breakfast Smoothie

Servings: 2

• 8 ounces Florida Orange Juice
• 4 ounces dark sweet cherries
• 2 ounces pomegranate juice

1. In blender, puree orange juice, cherries and pomegranate juice then serve.

(Family Features) Cozying up with a bowl of warm deliciousness is a perfect way to ward off the chill of winter, and it’s made even better when shared with those you love. Turning to favorite chilis and soups with comforting ingredients and smoky spices can transport your family from snow and sleet to warmth and paradise.

Smoky German Potato, Sausage and Bacon Chili offers a reprieve from the cold with hearty flavor and family favorites seasoned with chili powder, cumin and cayenne pepper for classic taste with a twist. The thinly sliced potatoes and bacon of READ German Potato Salad in a sweet-piquant dressing provide a delicious new take on traditional chili.

A bit on the lighter side but equally satisfying, Tuscan 3 Bean Peasant Soup calls for shallots, diced tomatoes, spinach, cannellini beans, cooked small pasta and more for a true winter warmup. Served with toasted bread cubes, it’s sure to warm loved ones up from the inside out.

Its key ingredient is Aunt Nellie’s 3 Bean Salad, featuring premium green, wax and kidney beans in a light, sweet-tangy vinegar dressing. As a ready-to-eat solution, it can be served chilled, at room temperature or as part of comforting winter recipes.

Visit READSalads.com and AuntNellies.com to find more cozy cold-weather dishes.

Smoky German Potato, Sausage and Bacon Chili

Recipe courtesy of "Dad with a Pan" on behalf of READ
Prep time: 20 minutes
Cook time: 40 minutes
Servings: 8

• 4 strips thick bacon, cut into cubes
• 1 pound smoked sausage, sliced into 1-inch segments
• 1 small onion, diced
• 4 cloves garlic, minced
• 4 tablespoons chili powder
• 1 tablespoon ground coriander
• 1 tablespoon ground cumin
• 1 teaspoon ground cayenne pepper
• 1 teaspoon dried oregano
• 2 Fresno peppers, diced
• 1 can (14 1/2 ounces) diced tomatoes, drained
• 1 can READ German Potato Salad, drained
• 1 cup beef broth
• salt, to taste
• pepper, to taste

1. n large saucepan over medium heat, cook bacon until crispy. Remove and set aside, leaving about 2 tablespoons drippings in saucepan.
2. Add smoked sausage and cook until browned.
3. Once sausage is cooked, add diced onion and minced garlic, cooking until onion is translucent.
4. Drain excess fat then stir in chili powder, coriander, cumin, cayenne pepper, oregano and Fresno peppers until well mixed.
5. Add drained diced tomatoes, German potato salad and cooked bacon to saucepan.
6. Add beef broth and stir to combine. Season with salt and pepper, to taste.
7. Bring mixture to simmer and let cook about 30 minutes, stirring occasionally, until flavors are melded.

Substitution: Jalapenos can be used for Fresno peppers.

Tuscan 3 Bean Peasant Soup

Recipe courtesy of Sarah Meuser on behalf of Aunt Nellie's
Prep time: 20 minutes
Cook time: 27 minutes
Servings: 8

• 10 ounces day-old crusty bread, such as ciabatta, cut into 1-inch cubes
• 2 tablespoons extra-virgin olive oil, plus additional for drizzling (optional)
• 2 medium shallots or 1 small yellow onion, peeled and chopped
• 3 cloves garlic, peeled and chopped
• 1 can (15 1/2 ounces) cannellini beans, drained and rinsed
• 1 can (28 ounces) diced tomatoes
• 3 cans (14 1/2 ounces each) low-sodium chicken broth (about 6 cups)
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup small pasta, such as ditalini, uncooked
• 2 cups frozen cut leaf spinach or chopped fresh spinach
• 2 jars (15 1/2 ounces each) Aunt Nellie's 3 Bean Salad, drained
• 1 tablespoon lemon zest (optional)

1. Preheat oven to 375 F. Place bread cubes in single layer on large baking pan. Bake until bread cubes are lightly browned, 8-12 minutes. Set aside.
2. Heat large saucepan or Dutch oven over medium heat. Add 2 tablespoons oil; swirl to coat. Add shallots; cook 5 minutes, or until soft, stirring occasionally. Add garlic; cook 1 minute, or until fragrant. Add cannellini beans, tomatoes, broth and black pepper; bring to boil. Add pasta; cook 8 minutes, or according to package directions. Stir in spinach and bean salad. Simmer 5 minutes, or until heated through.
3. Ladle soup evenly into bowls. Top with toasted bread cubes and lemon zest, if desired. Drizzle with additional olive oil, if desired.

Source: Seneca Foods

(Family Features) When the winds howl and the chill of changing seasons brings a crispness to the air, one way to warm up from the inside out is with favorite foods. Filling up on comforting recipes like hearty soups and stews can be the solution you need to fight off cold temperatures.

Consider quick and easy ingredients that add a little warmth to your plate as the cravings for comfort kick in.

Cheese
A family favorite in recipes year-round, ooey-gooey cheese is a hallmark of cool-weather recipes. Consider creamy mac and cheese mixed with your preferred protein, homemade Mexican cuisine topped with melted chile con queso or an appetizer plate with options like brie, Manchego, aged cheddar, Parmesan and more.

Rice
If you’re craving a meal that’s big on flavor but short on prep time, it’s hard to top the classic comfort food combo of chicken and rice. This Parmesan Chicken and Rice with Spinach and Artichoke starts with the homestyle taste of fully cooked Minute Chicken & Herb Seasoned Rice Cups with carrots, onion and garlic. The BPA-free cups offer a quick and flavorful option for an on-the-go power-up loaded with chicken, vegetables and herbs paired with hearty rice. Ready in only 1 minute, you can enjoy the flavored rice right out of the cup or prepare it as part of this 5-minute recipe on a busy weeknight.

Pasta
Whether you prefer spaghetti or penne, bowtie or stuffed shells, pasta provides a simple base for delicious meals loaded with comforting ingredients. For an easy weeknight meal, just choose a type of pasta, sauce and protein to put dinner on the table in 30 minutes or less.

Curry Paste
Available in many varieties, curry paste is a common ingredient in South Asian dishes. It typically consists of ingredients like garlic, chiles or peppers, ginger and lemongrass. When you’d like to add some spice to your menu without bothering with takeout, this Thai Chicken and Rice Soup calls for green curry paste, which is generally spicier than red or yellow versions, but any can be substituted based on your heat tolerance. You can take the dish up a level with lightly seasoned Minute Cilantro & Lime Jasmine Rice for zesty flavor in a BPA-free, microwaveable cup for a simple solution when life gets hectic and preparing a time-consuming meal becomes challenging.

Cayenne
Serving up a touch of spice in a wide variety of favorite recipes can be as easy as adding ground cayenne. Made of dried cayenne peppers finely ground to a powder, it’s commonly used in dishes ranging from deviled eggs and pastas to shrimp and barbecue as an easy way to add a warming kick to cold-weather meals.

Find more comfort food recipes at MinuteRice.com.

Parmesan Chicken and Rice with Spinach and Artichoke

Prep time: 5 minutes
Cook time: 5 minutes
Servings: 1

• 1 Minute Chicken & Herb Seasoned Rice Cup
• 1 tablespoon olive oil
• 1 cup spinach, stems removed
• 2 ounces chicken, cooked and shredded
• 1/4 cup canned artichokes, drained and quartered
• 1/4 cup shredded Parmesan cheese

1. Heat rice according to package directions.
2. In medium saute pan over medium heat, heat olive oil. Add spinach and saute 1 minute.
3. Add chicken and artichokes; saute 2 minutes, or until heated through.
4. Add cheese and rice; stir to combine until heated through.

Thai Chicken and Rice Soup

Prep time: 2 minutes
Cook time: 5 minutes
Servings: 1

• 1 Minute Ready to Serve Cilantro & Lime Jasmine Rice Cup
• 1/2 cup (3 ounces) cooked rotisserie chicken, chopped
• 1/2 cup chicken broth
• 1/2 cup coconut milk
• 1 tablespoon Thai green curry paste
• 3 small shiitake mushrooms, thinly sliced
• 1 green onion, thinly sliced

1. Heat rice according to package directions.
2. In medium, microwave-safe bowl, combine chicken, broth, coconut milk, curry paste and mushrooms.
3. Microwave on high 3 minutes. Stir in rice and garnish with green onion.

Source: Minute Rice

(Family Features) For busy families, it’s hard to beat a one-skillet dish that cuts down on cleanup without sacrificing flavor. Especially during the hectic fall season when cool, crisp days call for comforting food, you can warm up the evening with a hot Tex-Mex meal that’s sure to occupy a permanent spot on the menu.

Start with a versatile comfort food staple like sweetpotatoes, which provide the body for this filling Tex-Mex Sweetpotato Beef Skillet. As a versatile veggie that’s easy to add to a variety of recipes for enhanced flavor and nutrition content, they can become a pantry must in your home for simple and elevated recipes alike. To maximize their already-lengthy shelf life (up to 4 weeks), simply store in a cool, dry, well-ventilated area away from heat sources – never in the refrigerator, which can cause “chill damage.”

Because they can be cooked and prepared in a skillet, baked, grilled, slow-cooked, microwaved, air-fried and more, they provide a crowd favorite that’s a breeze to use in the kitchen. In this delicious dish, they’re combined with peppers, onions, ground beef, broth, tomatoes, corn, Southwest seasoning and more to keep chilly days at bay.

Consider this fun fact to share with your loved ones at the dinner table: The one-word spelling of “sweetpotato” was officially adopted by the National Sweetpotato Collaborators in 1989 to avoid confusion with equally unique and distinctive potatoes, which are also grown and marketed commercially in the United States.

Find more comfort food favorites by visiting ncsweetpotatoes.com.

Watch video to see how to make this recipe!

Tex-Mex Sweetpotato Beef Skillet

Recipe courtesy of Meredith Bernard of “This Farm Wife” on behalf of the North Carolina Sweetpotato Commission

Servings: 6

• 2          medium sweetpotatoes
• 3          bell peppers (combination of red, yellow and orange)
• 1          small onion
• 2          tablespoons olive oil or butter, divided
• 2          garlic cloves, minced
• 1          pound lean ground beef
• 1/2       cup beef broth
• 1          can diced tomatoes
• 8          ounces tomato sauce
• 1          can Mexi-corn or Southwest corn
• 1          tablespoon Southwest seasoning
• salt, to taste
• pepper, to taste

1. Rinse and scrub sweetpotatoes to clean. Chop into 1/2-inch cubes. Dice bell pepper and onion. Set aside.
2. In skillet over medium heat, heat 1 tablespoon oil or butter.
3. Add garlic and saute until fragrant, being careful not to burn.
4. Add ground beef, breaking apart and stirring until cooked through, 5-7 minutes. Remove garlic and beef to covered bowl or plate; set aside.
5. In same skillet, add remaining oil or butter. Saute peppers, onion and sweetpotatoes until slightly tender.
6. Pour in broth, diced tomatoes and tomato sauce; cover and simmer 12-15 minutes.
7. Stir in cooked beef and corn. Cook until liquid reduces and mixture thickens slightly. Add seasoning and salt and pepper, to taste.

Source: North Carolina Sweetpotato Commission

(Family Features) Family reunions, birthday celebrations and holiday gatherings all bring loved ones together for special occasions that call for delicious meals and snacks. To help elevate entertaining in your household, make hosting a cinch with quick, shareable recipes.

Pizza, for example, is a nearly universally beloved dish ideal for sharing. This version is simple, fresh and perfect for entertaining guests or just for a night in with fresh mozzarella, Prosciutto di Parma and fresh basil.

For savory seasonal flavor, look no further than Sweet Potato Rounds topped with fried sage leaves, goat cheese and prosciutto. When guests arrive, greet them with easy hors d’oeuvres that balance wellness with indulgence like this Crudites Platter or Fresh Snack Board.

To help ensure the freshest of ingredients in these tasty appetizers, look for the “Parma Crown” on packages of Prosciutto di Parma, which you can find pre-packaged or available for slicing at many gourmet deli counters and specialty food stores. Containing no additives, preservatives or hormones, Parma ham contains no additives, preservatives or hormones and is 100% natural. Aged twice as long as many other options, it creates a depth of flavor that’s delicate and sweet-savory with a buttery texture.

Find more easy appetizers perfect for entertaining at parmacrown.com.

Fresh Snack Board

• 1/3 pound Prosciutto di Parma
• 1 apple, sliced
• 1 handful pecans, walnuts or almonds
• 1/2 cup pomegranate seeds
• 1/2 cup fig jam
• 1/2 pound sharp cheddar cheese, sliced
  crackers

1. On charcuterie board or platter, arrange prosciutto, apple slices, nuts, pomegranate seeds, fig jam and cheddar cheese slices. Serve with crackers.

Prosciutto Pizza

Yield: 8 slices

• Olive oil
• flour
• 1 container (16 ounces) store-bought pizza dough
• 1/4 cup tomato sauce
• 4 ounces fresh mozzarella, cubed
• 5 slices Prosciutto di Parma
• 6 fresh basil leaves

1. Remove dough from refrigerator and let sit at room temperature at least 30 minutes. Preheat oven to 500 F. Grease baking sheet with olive oil.
2. Roll out pizza dough onto floured work surface to form oblong shape about 16 inches long and 12 inches wide. Remove to oiled baking sheet and stretch out edges to fill length of baking sheet.
3. Bake 4 minutes. Remove from oven and evenly spread tomato sauce over surface, leaving 1/2 inch from edges bare. Dot with mozzarella. Bake until edges are golden and mozzarella is bubbling, about 12 minutes.
4. Drape prosciutto over mozzarella. Garnish with fresh basil.

Sweet Potato Rounds

Yield: 16-20 rounds

• 2 medium sweet potatoes
• 2 teaspoons olive oil
• salt, to taste
• 2 tablespoons butter
• 1 bunch fresh sage, stems removed
• 4 ounces goat cheese
• 8 slices Prosciutto di Parma, halved

1. Preheat oven to 425 F. Line baking sheet with foil or parchment paper. Peel and slice sweet potatoes into 1/2-inch rounds. In medium bowl, toss sweet potatoes with oil and lightly season with salt, to taste. Arrange rounds in single layer on prepared pan; bake until sweet potatoes are lightly browned and tender, about 20 minutes, flipping halfway through.
2. In small skillet over medium heat, bring butter to simmer. Add half the sage leaves. Cook until crispy, 2-3 minutes. Remove to paper towel and season lightly with salt, to taste. Repeat with remaining sage leaves. Reserve 2 teaspoons butter. In small food processor, combine goat cheese and reserved butter; whirl until smooth.
3. To make rounds, remove goat cheese to plastic zip-top bag. Cut off one corner and pipe small dollops of cheese onto each round. Top with half slice prosciutto and one crispy sage leaf.

Crudites Platter

Platter:

• 8 asparagus
• water
• 2 soft-boiled eggs
• 5 baby carrots, halved lengthwise
• 4 radishes with tops, halved lengthwise
• 1 head little gem lettuce, quartered
• 6-8 slices Prosciutto di Parma

Dip:

• 2 teaspoons white miso
• 1 tablespoon lemon juice
• 1 teaspoon water
• 1/2 cup full-fat Greek yogurt
• 2 tablespoons chopped herbs (dill, tarragon or parsley)
• 1/4 teaspoon salt
• fresh black pepper, to taste

1. To make platter: Trim asparagus. To blanch, bring pot of water to boil and place asparagus in pot 2-3 minutes. While asparagus is cooking, fill large bowl with ice water. After 3 minutes, plunge asparagus in ice bath and let cool.
2. To soft-boil eggs, bring pot of water to boil. Gently place room temperature eggs in water and simmer 3-4 minutes. Remove eggs with slotted spoon and cool under running water.
3. Serve asparagus and eggs alongside baby carrots, radishes and little gem lettuce. Drape prosciutto slices over some vegetables and between others.
4. To make dip: In small bowl, whisk miso, lemon juice and water until smooth. Add yogurt, herbs and salt. Season generously with cracked pepper, to taste; mix and serve with platter.

Source: Prosciutto di Parma

(Family Features) Quick and easy family dinners often feel few and far between, but you can make them a more frequent occurrence by depending on seafood as a flavorful, easy-to-prepare protein.

Today, more than half of all seafood consumed in the U.S. is raised by aquaculture, also known as seafood farming. While this industry has made strides throughout the last few decades, from increasingly sustainable farming practices to technological advancements, not all seafood farms are equal and neither are the certifications you see on the packaging.

Aquaculture helps meet the ever-growing popularity of seafood and provides people in developing countries with healthy protein. It also aids in rebuilding populations of threatened and endangered species along with boosting wild stocks of freshwater and seawater species. By ensuring supply chain integrity from farm to the store, the Aquaculture Stewardship Council’s (ASC) Sea Green certification label lets shoppers know they’re protecting oceans, coasts and wildlife while also investing in restoring them.

With a mission to help the industry feed a growing global population while respecting the planet and its people, the council aims to minimize the industry’s impact on climate change and protect fish welfare. To achieve these goals, the certification label helps shoppers identify products that meet strict standards for responsibly farmed seafood, raising the bar for farm performance, verification and traceability.

With increased demand from the culinary community for alternative seafood sources that preserve wild populations without compromising farm-to-fork flavor or freshness, ASC’s certification helps ensure the seafood you’re buying is what it claims to be. That way, you can enjoy make-at-home recipes like Honey Mustard Crunch Salmon.

Visit SeaGreenBeGreen.org to find family-friendly recipes and certification information.

Watch video to see how to make this recipe!

Honey Mustard Crunch Salmon

• 1          bag (1 pound, three 6-ounce portions) ASC-certified North Coast Seafoods Naked Norwegian Salmon
• salt, to taste
• pepper, to taste

Honey Mustard Glaze:

• 1/3       cup honey
• 1/4       cup whole-grain mustard
• 2          tablespoons smooth Dijon mustard
• 2          tablespoons mayonnaise
• 2          teaspoons horseradish
• 1          teaspoon smoked paprika

Crunch:

• 3/4       cup panko breadcrumbs
• 2          tablespoons dried parsley
• 2          tablespoons olive oil

1. Thaw salmon and pat dry. Arrange on oiled baking tray. Season with salt and pepper, to taste.
2. To make glaze: In small bowl, combine honey, mustard, Dijon mustard, mayonnaise, horseradish and paprika; mix until well combined. Chill glaze until ready to use.
3. To make crunch: In bowl, combine breadcrumbs, parsley and oil; mix well. Reserve.
4. Preheat oven to 400 F.
5. Top each salmon portion with 1 tablespoon glaze and spread evenly over fish. Press crunch evenly onto glaze.
6. Bake 15-17 minutes until fish is cooked through.
7. Serve with drizzle of remaining glaze.

Source: Aquaculture Stewardship Council

(Culinary.net) If you’re looking for a new dip for your next get-together and tired of the same boring salsas and layered dips, this Cowboy Caviar may quickly become a family favorite.

Also known as Texas Caviar, this bean salad can be a hit with loved ones at birthdays, holidays, graduations, reunions and more. It serves well with tortilla chips but can be enjoyed in a variety of ways. Plus, it’s a breeze to make and can be even simpler when prepared the night before your big event.

Visit Culinary.net to find more quick and simple appetizer recipes.

Watch video to see how to make this recipe!

Cowboy Caviar

• 1          can (15 ounces) sweet corn
• 1          can (15 ounces) black beans
• 1          bunch cilantro
• 3          Roma tomatoes
• 2          jalapenos
• 1/2       red onion
• bell peppers (mix of green, red, orange and yellow, as desired)
• tortilla chips, for serving

Dressing:

• 1/3       cup olive oil
• 1/3       cup red wine vinegar
• 1          tablespoon honey
• 1          tablespoon paprika
• 1          lime, juice only
• salt, to taste
• pepper, to taste

1. Drain and rinse corn and black beans; dry well.
2. Finely chop and dice cilantro, tomatoes, jalapenos, onion and bell peppers.
3. To make dressing: Combine olive oil, red wine vinegar, honey, paprika and lime juice. Season with salt and pepper, to taste.
4. Mix vegetables with dressing. Serve with tortilla chips.

Source: Culinary.net

(Family Features) Making time for meals together can have a positive impact on the well-being of families, including children and adolescents. In fact, regular meals at home can help reduce stress and boost self-esteem, according to research published in “Canadian Family Physician.”

Mealtime conversations are also a perfect opportunity to connect with your loved ones. A study published in “New Directions for Child and Adolescent Development” showed these conversations help improve children’s vocabularies more than being read aloud to.

Making time for meals together shouldn’t require spending all night in the kitchen, however. A simple-to-prepare ingredient like eggs can help you spend less time cooking and more time with family.

For example, these heart-healthy recipes for Poached Egg Tostadas with Avocado-Tomatillo Salsa, Sweet Potato Hash with Eggs and Poblano Frittata from the Healthy for Good Eat Smart initiative, nationally supported by Eggland’s Best, are ready in 15 minutes or less. They include a wide variety of vegetables, fruit, whole grains and healthy protein sources, which are recommended by the American Heart Association to help prevent heart disease and stroke.

To find more tips for family mealtimes and recipe inspiration, visit heart.org/eatsmart.

Poached Egg Tostadas with Avocado-Tomatillo Salsa

Servings: 4 (1 egg and 1/2 cup salsa per serving)

• Nonstick cooking spray
• 4          corn tortillas (6 inches each)
• 4          cups water
• 1          tablespoon white vinegar
• 4          large eggs

Salsa:

• 1          medium avocado, diced
• 1          medium Anaheim or poblano pepper, seeds and ribs discarded, diced
• 1          medium tomatillo, papery husk discarded, washed and diced
• 1/2       medium tomato, diced
• 1/4       cup diced red onion
• 1/4       cup chopped fresh cilantro
• 2          tablespoons fresh lime juice
• 1          medium garlic clove, minced
• 1/8       teaspoon salt

1. Preheat oven to 400 F. Line baking sheet with aluminum foil. Lightly spray foil with nonstick cooking spray.
2. Arrange tortillas in single layer on foil. Lightly spray tortillas with nonstick cooking spray. Using fork, pierce tortillas to prevent from filling with air. Bake 5-6 minutes on each side, or until golden brown. Transfer to serving plates.
3. In large skillet over high heat, bring water and vinegar to boil.
4. Once water is boiling, reduce heat and simmer. Break egg into cup then carefully slip egg into simmering water. Repeat with remaining eggs, avoiding eggs touching in water. Simmer 3-5 minutes, or until egg whites are completely set and yolks are beginning to set but aren’t hard. Using slotted spoon, drain eggs. Place each egg on tostada.
5. To make salsa: In medium bowl, gently stir together avocado, pepper, tomatillo, tomato, red onion, cilantro, lime juice, garlic and salt. Serve with tostadas.

Nutritional information per serving: 185 calories; 11 g total fat; 2.5 g saturated fat; 3 g polyunsaturated fat; 5 g monounsaturated fat; 186 mg cholesterol; 169 mg sodium; 15 g carbohydrates; 3 g fiber; 2 g total sugars; 9 g protein.

Poblano Frittata

Servings: 4 (2 wedges per serving)

• 4          large eggs
• 1/4       cup fat-free milk
• 2          tablespoons chopped fresh cilantro
• 1          teaspoon olive oil
• 2          medium poblano peppers, seeds and ribs discarded, chopped
• 2          cups frozen whole-kernel corn, thawed
• 2          medium green onions, chopped
• 1/4       cup finely shredded Cotija cheese or crumbled queso fresco
• 1          medium tomato, chopped
• 1/4       cup fat-free sour cream

1. In medium bowl, whisk eggs, milk and cilantro.
2. In medium skillet over medium heat, heat oil, swirling to coat bottom of skillet. Cook poblano peppers 3 minutes, or until browning on edges, stirring frequently.
3. Stir in corn and green onion. Reduce heat to medium-low and carefully pour in egg mixture. Cook, covered, 10 minutes, or until mixture is just set on edges and still soft in center. Avoid overcooking. Remove from heat.
4. Sprinkle with cheese. Cut into eight wedges. Place two wedges on each plate. Top with tomatoes and sour cream.

Nutritional information per serving: 244 calories; 8.5 g total fat; 2.5 g saturated fat; 1.5 g polyunsaturated fat; 3 g monounsaturated fat; 192 mg cholesterol; 177 mg sodium; 27 g carbohydrates; 4 g fiber; 8 g total sugars; 13 g protein.

Sweet Potato Hash with Eggs

Servings: 4 (1 cup per serving)

• 2          teaspoons canola or corn oil
• 1/2       medium onion, chopped
• 4          medium sweet potatoes, peeled and cut into 1/2-inch cubes
• 1/2       medium red or green bell pepper, chopped
• 2/3       cup fat-free, low-sodium vegetable broth
• 2          teaspoons minced garlic
• 2          teaspoons smoked paprika
• 1          teaspoon ground cumin
• 1/2       teaspoon dried thyme, crumbled
• 1/2       teaspoon coarsely ground pepper
• 1/8       teaspoon salt
• 4          large eggs
• hot pepper sauce (optional)

1. In pressure cooker set on saute, heat oil. Cook onion 3 minutes, or until soft, stirring frequently. Turn off pressure cooker.
2. Stir in potatoes, bell pepper, broth, garlic, paprika, cumin, thyme, pepper and salt. Secure lid. Cook on high pressure 3 minutes. Quickly release pressure. Turn off pressure cooker.
3. Remove pressure cooker lid. Crack one egg into small bowl. Using back of spoon, make small well in potatoes. Slip egg into well. Repeat with remaining eggs, making separate well for each egg. Secure lid with pressure vent open. Saute 2 minutes. Let stand on “keep warm” setting 2 minutes, or until eggs are cooked to desired consistency.
4. Serve hash sprinkled with dash of hot pepper sauce, if desired.

Nutritional information per serving: 258 calories; 7.5 g total fat; 2 g saturated fat; 1.5 g polyunsaturated fat; 3 g monounsaturated fat; 186 mg cholesterol; 244 mg sodium; 39 g carbohydrates; 6 g fiber; 9 g total sugars; 10 g protein.

Source: American Heart Association

(Family Features) Whether seafood night at your house means sauteed shrimp, baked fish or anything in between, it’s an exciting excuse to bring the family together for favorite meals. Delicious recipes abound when seafood is on the menu.

However, this is no longer your grandparents’ seafood. Today, more than half of all seafood consumed in the U.S. is farm-raised – a practice known as aquaculture. While the industry has made strides throughout the last few decades, from increasingly sustainable farming practices to technological advancements that can help feed a growing population, not all farmed seafood is equal and neither are the certifications you see on its packaging.

For more than a decade, the global nonprofit Aquaculture Stewardship Council (ASC) has created and enforced the world’s strictest standards for farmed seafood. Its sea green ASC certification label is only found on farmed seafood that meets these high standards – helping seafood shoppers make informed purchasing decisions.

It’s a movement some of the nation’s leading seafood grocers and chefs are getting behind.

“About 2/3 of our seafood offerings are raised on farms, which reflects both growing supply and demand,” said Abe Ng, CEO of the Sushi Maki restaurant chain and market stations. “There’s a much broader customer understanding and appreciation of aquaculture than, say, 10 years ago. However, not all farmed seafood is equal in terms of quality, environmental sustainability and social responsibility.”

A unique combination of standards help ensure supply chain integrity from the farm to the store while protecting the environment, workers and communities. ASC’s sea green label only appears on seafood from farms that have been independently assessed and certified as environmentally and socially responsible.

“Whether your seafood is wild-caught or farmed, what matters to today’s shoppers is that it’s high-quality, flavorful and was fished or farmed in a responsible way that’s good for you and the planet,” said Roger O’Brien, president and CEO of the Santa Monica Seafood market and cafe. “Farm-raised seafood that’s been responsibly certified by the ASC delivers on the assurance that the seafood you’re buying is what it claims to be, which is a key commitment we make to our customers.”

With a trusted certification like the ASC, you can confidently enjoy make-at-home recipes like Honey Mustard Crunch Salmon, Blackened Shrimp Tacos with Creole Remoulade Slaw and Almond Stuffed Rainbow Trout without sacrificing taste or sustainability.

To find more certification information and discover family-friendly seafood recipes, visit SeaGreenBeGreen.org.

Honey Mustard Crunch Salmon

Recipe courtesy of North Coast Seafoods

• 1          bag (1 pound, three 6-ounce portions) North Coast Seafoods ASC-certified Naked Norwegian Salmon
• salt, to taste
• pepper, to taste

Honey Mustard Glaze:

• 1/3       cup honey
• 1/4       cup whole-grain mustard
• 2          tablespoons smooth Dijon mustard
• 2          tablespoons mayonnaise
• 2          teaspoons horseradish
• 1          teaspoon smoked paprika

Crunch:

1. 3/4       cup panko breadcrumbs
2. 2          tablespoons dried parsley
3. 2          tablespoons olive oil

• Thaw salmon and pat dry. Arrange on oiled baking tray. Season with salt and pepper, to taste.
• To make glaze: In small bowl, combine honey, mustard, Dijon mustard, mayonnaise, horseradish and paprika; mix until well combined. Chill glaze until ready to use.
• To make crunch: In bowl, combine breadcrumbs, parsley and oil; mix well. Reserve.
• Preheat oven to 400 F.
• Top each salmon portion with 1 tablespoon glaze and spread evenly over fish. Press crunch evenly onto glaze.
• Bake 15-17 minutes until fish is cooked through.
• Serve with drizzle of remaining glaze.

Blackened Shrimp Tacos with Creole Remoulade Slaw

Recipe courtesy of Coastal Seafoods and Fortune Fish & Gourmet
Prep time: 30 minutes
Cook time: 10 minutes

Coleslaw:

• 1/3       cup mayonnaise
• 1          tablespoon capers, chopped
• 1          teaspoon stone ground mustard
• 1/3       cup parsley, chopped
• 1/2       teaspoon horseradish
• 1/3       cup red onion, diced
• 1          tablespoon Cajun seasoning
• 1/2       bag coleslaw mix

Tacos:

• 6          small corn tortillas
• 1          tablespoon Cajun seasoning
• 1/2       pound peeled and deveined ASC-certified shrimp, thawed
• 3          green onions, sliced
• fresh salsa or pico de gallo (optional)
• 1          lime, sliced (optional)

1. To make coleslaw: In bowl, mix mayonnaise, capers, mustard, parsley, horseradish, red onion and Cajun seasoning. Mix coleslaw and about 3/4 of dressing. Stir until coated then add more dressing, if desired. Refrigerate coleslaw until ready to serve.
2. To make tacos: Heat grill to medium heat. Once hot, toast tortillas on each side until browned on edges. Stack toasted tortillas on plate and cover with towel until ready to serve.
3. Pour Cajun seasoning over shrimp and stir until shrimp are coated.
4. Cook shrimp 3-5 minutes per side, or until shrimp are firm and Cajun seasoning is blackened. Remove shrimp from grill to prevent overcooking.
5. To serve, place about 1/4 cup coleslaw in each tortilla then top with 3-5 shrimp and green onions. Top with salsa or pico de gallo, if desired. Squeeze wedge of fresh lime over top, if desired.

Almond Stuffed Rainbow Trout

Recipe courtesy of Riverence Provisions

• 2          ASC-certified Riverence Steelhead Trout fillets (8 ounces each)
• nonstick cooking spray
• 1/2       cup sliced almonds, toasted and coarsely chopped
• 2          tablespoons lemon zest
• 2          tablespoons lemon juice
• 1/4       cup chives, chopped
• 1 1/2    cups breadcrumbs
• 1/4       cup Italian parsley
• salt, to taste
• pepper, to taste
• 1          egg, beaten
• kitchen twine (6-inch lengths)
• 1          tablespoon olive oil

1. Preheat oven to 350 F.
2. Rinse steelhead trout fillets and pat dry with paper towel. Line baking pan with parchment paper and spray with nonstick cooking spray.
3. Mix almonds, lemon zest, lemon juice, chives, breadcrumbs and parsley. Season with salt and pepper, to taste.
4. Add beaten egg to breadcrumb mixture and stir until well incorporated.
5. Lay first trout fillet skin side down on baking pan. Place twine pieces underneath fish, spacing 1 1/2 inches apart; leave untied.
6. Place breading mixture over trout fillet and remaining trout fillet on top of breadcrumb mixture, skin side up.
7. Secure trout fillets together using kitchen twine. Brush olive oil on trout and sprinkle with salt and pepper, to taste.
8. Bake 15-20 minutes, or until fish is cooked through. Slice into portions to serve.

Source: Aquaculture Stewardship Council

(Family Features) When it comes to staying healthy, there is a natural emphasis on physical fitness. However, it’s important to know that nurturing and maintaining brain health is also important for leading a fulfilling life. 

The brain is the command center of the human body and as such, influences every aspect of life. Maintaining brain health requires providing it with nourishment, rest and healthy stimulation.

Consuming healthy, whole foods, including vegetables and fruits, such as grapes, can help establish a strong foundation for brain health. For example, grapes may help protect against metabolic decline in the brain associated with natural aging; in a human study of elderly subjects with mild cognitive decline, UCLA researchers found consuming 2 1/4 cups of grapes every day preserved healthy metabolic activity in regions of the brain associated with early-stage Alzheimer’s disease, where metabolic decline takes hold. 

Adding grapes to your favorite healthy recipes, or enjoying them as a simple snack, helps support a healthy brain. Consider these additional ways to promote positive brain health from the experts at the Mayo Clinic.

Sleep Well
Health experts recommend aiming for at least seven hours of sleep per night. As noted by the Mayo Clinic, adequate sleep may help boost overall memory and brain health by giving the brain time to effectively consolidate memories.

Follow a Healthy Diet
Eating nutritiously benefits the body in many ways, including playing a role in brain health. Healthy eating plans like the Mediterranean diet, which emphasizes plant-based foods, whole grains, fish, healthy fats, fruits and vegetables, are thought by experts to be especially beneficial. Recipes like Warm-Spiced Chickpeas and Couscous with Grapes and Arugula deliver an array of ingredients to support brain health in delicious ways. This recipe is also heart smart because what is good for the heart is also good for the brain.

Stay Social
Keep in touch with family and friends. According to health experts, including the Mayo Clinic, staying connected and interacting socially can help defend against depression and stress, which may contribute to memory loss.

Exercise Regularly
Staying physically active provides well-known benefits for the body, and exercising can also benefit the brain by increasing blood flow to it. Once your workout is over, turn to a post-workout snack like Grapes from California for an energy boost and natural hydration.

Keep Your Mind Active
Like muscles throughout your body, the brain should be used continuously to strengthen it. With nearly endless ways to stimulate the mind, there’s something for everyone to keep their brains in shape from crossword or jigsaw puzzles to reading, learning a new language, playing cards or conquering sudoku.

To find more information about the connection between grapes and health, or discover nutritious recipes, visit GrapesfromCalifornia.com.

Warm-Spiced Chickpeas and Couscous with Grapes and Arugula

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

• 2 tablespoons extra-virgin olive oil
• 1 small onion, chopped
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon kosher salt, plus additional, to taste, divided
• 1/8 teaspoon ground allspice
• 1 cup Israeli pearl couscous
• 3/4 teaspoon ground turmeric
• 1 1/2 cups water
• 1 can (15 ounces) no-salt-added chickpeas (garbanzo beans), drained
• 1 cup red Grapes from California, halved
• 2 tablespoons chopped fresh cilantro or parsley
• freshly ground black pepper, to taste
• 4 cups lightly packed baby arugula
• lemon wedges

1. In large saucepan over medium heat, heat oil. Add onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.
2. Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well. Serve warm or at room temperature with lemon wedges.

Nutritional information per serving: 370 calories; 12 g protein; 61 g carbohydrates; 9 g fat (17% calories from fat); 1 g saturated fat (2% calories from saturated fat); 0 mg cholesterol; 160 mg sodium; 8 g fiber.

Source: California Table Grape Commission