recipes

Meal Ideas 16 May 2022

Dine Outdoors with Delicious Plant-Forward Dishes

(Family Features) As rays of sunshine light up backyards and patios, many families take their meals outdoors to enjoy the warm weather while sharing special moments together. More time spent eating meals on the deck or patio calls for recipes that fit your al fresco theme from plant-forward takes on traditional summer fare to platters and spreads that offer everyone something to smile about.

For a unique twist on the classic backyard burger, prepare fresh Falafel Burgers with Cucumber Sauce that provide a plant-based way to emphasize nutrition at the center of your plate. As a trendy way to rethink summer cooking, this family-friendly recipe keeps flavor top of mind while adding plants to the menu.

If lunchtime or snacking in the sunshine calls for an even lighter dish, this Mediterranean Platter offers an opportunity for stylish expression that can be prepared ahead of time. As a simple snack that encourages people to gather and socialize, it’s a perfect summer spread that combines veggies, hummus, cheese and pita bread.

Visit Aramark’s Feed Your Potential website, fyp365.com, to find more ways to celebrate the season.

Mediterranean Platter

Recipe courtesy of Aramark

  • 1/2 lemon, thinly sliced
  • 3/4 teaspoon kosher salt, divided
  • 1/4 teaspoon sugar
  • 3 3/4 teaspoons extra-virgin olive oil, divided
  • 1 cup diced tomato
  • 1 cup diced English cucumber
  • 1 tablespoon diced dill pickle
  • 2 tablespoons sliced green onion
  • 2 tablespoons fresh flat-leaf parsley leaves, chopped
  • 1 1/2 teaspoons red wine vinegar
  • 1/8 teaspoon ground black pepper
  • 1 pound fresh asparagus, trimmed
  • 3 cups hummus
  • 1/2 cup crumbled feta cheese
  • 1 1/4 cups pitted mixed olives
  • 6 pita breads, warmed and quartered
  1. In bowl, mix lemon, 1/4 teaspoon salt and sugar. Cover and chill 2-6 hours. Dice lemon. Mix diced lemon and 1/4 teaspoon olive oil. Cover and chill.
  2. Mix diced lemon, tomato, cucumber, pickle, green onion, parsley, vinegar, 1 1/2 teaspoons olive oil and 1/4 teaspoon salt. Cover and chill.
  3. Lightly oil grill rack and heat grill to medium. Mix pepper, asparagus, remaining oil and remaining salt.
  4. Grill asparagus 2 minutes, or until tender-crisp. Let cool. Cover and chill.
  5. Set large serving platter on work surface. Place hummus and tomato salad in small bowls.
  6. To assemble, place larger items on platter then arrange smaller items around them. Group pita in several small stacks next to bowls. Arrange feta and olives in remaining space.

Falafel Burgers with Cucumber Sauce

Recipe courtesy of Aramark

Cucumber Sauce:

  • 2 medium cucumbers, peeled and coarsely grated
  • 2 cups plain full-fat Greek yogurt
  • 1/4 cup fresh lemon juice
  • 2 tablespoons olive oil
  • 2 small cloves garlic, minced
  • 2 teaspoons dried dill
  • 1 teaspoon kosher salt
  • 2-3 tablespoons water

Falafel Patties:

  • 2 cans (15 ounces each) chickpeas, rinsed, drained and patted dry
  • 1/4 cup sesame seeds
  • 1 large carrot, peeled and sliced
  • 1 red onion, halved and sliced
  • 1 cup loosely packed cilantro
  • 6 cloves garlic, peeled
  • 1 jalapeno, sliced
  • 3/4 cup chickpea flour
  • 4 teaspoons ground coriander
  • 4 teaspoons ground cumin
  • 2 teaspoons kosher salt
  • 1 teaspoon ground black pepper
  • 6 tablespoons grapeseed or vegetable oil
  • 4 buns
  • lettuce (optional)
  • tomato (optional)
  1. To make cucumber sauce: Place grated cucumber in clean dish towel. Roll dish towel around cucumber and squeeze to remove excess liquid.
  2. In bowl, mix cucumber, yogurt, lemon juice, oil, garlic, dill and salt. Stir in 2 tablespoons water, adding more as needed until mixture is smooth and creamy. Cover and chill.
  3. To make falafel patties: In food processor, cover and process chickpeas and sesame seeds until mixture is finely chopped. Transfer to bowl.
  4. In food processor, cover and process carrot, onion, cilantro, garlic and jalapeno until finely chopped. Add vegetable mixture to chickpea mixture. Add flour, coriander, cumin, salt and black pepper; mix well.
  5. Heat oven to 375 F. Line baking sheet with parchment paper. Shape chickpea mixture into four patties. In skillet over medium heat, heat oil. Cook patties 3 minutes, or until golden brown on bottoms. Turn over and cook 3 minutes. Drain on paper towels. Transfer patties to baking sheet.
  6. Bake 20 minutes. Let patties cool 15 minutes. Place patties on buns and top with lettuce and tomato, if desired. Drizzle with cucumber sauce.

Source: Aramark

 

Meal Ideas 19 April 2022

Pack a Perfect Al Fresco Pairing

(Family Features) Heading outdoors for a fresh, homemade meal is an alluring activity when warm weather and sunshine provide a perfect opportunity for dining on the patio. Or, if some time away from the house is calling your name, packing a lunch and taking off for the park can be an ideal getaway without getting too far from home.

Next time the sun’s rays call your name, invite friends and family for a delicious picnic loaded with warm-weather flavors. Just lay out your favorite blanket on the grass or don an outdoor table with a classic checkered tablecloth then share recipes that make al fresco meals truly memorable.

No picnic is complete without sandwiches loaded with all your favorite toppings, and these Picnic-wiches with Greek Artichoke Beet Salad provide the freshness that outdoor meals are made of. This recipe starts with a homemade relish loaded with Aunt Nellie’s Pickled Beets, artichoke hearts, olives and green onions that complements the winning combination of turkey, feta and ciabatta.

Pair your party tray of sandwiches with a perfect partner like Bean, Tortellini and Pesto Salad made with READ Bean Salad for a complete spread that’ll leave you waiting for the next opportunity to take mealtime outdoors. With just a handful of ingredients and customizable with your desired stir-ins like tomatoes, peppers and green onions, it’s ready in next to no time.

To find more picnic-worthy appetizers, meals, sides and more, visit readsalads.com and auntnellies.com.

Picnic-wiches with Greek Artichoke Beet Salad

Servings: 6

  • 1 jar (16 ounces) Aunt Nellie's Sliced Pickled Beets
  • 1 jar (about 6 ounces) marinated artichoke hearts
  • 1/2 cup pitted kalamata or ripe olives, sliced
  • 3 tablespoons sliced green onions
  • freshly ground black pepper, to taste (optional)
  • 6 romaine lettuce leaves
  • 1 pound thinly sliced deli turkey
  • 6 ciabatta or sandwich rolls, sliced horizontally
  • 1/3 cup crumbled feta cheese
  • 1/4 cup pine nuts, toasted
  1. Drain beets and artichoke hearts, reserving 1/4 cup liquid from each. Coarsely chop beets and artichoke hearts. In medium bowl, combine beets, artichokes, olives and green onions; set aside.
  2. In small bowl, whisk reserved beet and artichoke liquids. Pour over beet mixture; toss gently to coat. Season with black pepper, to taste, if desired.
  3. Layer lettuce and turkey on bottom halves of rolls. Top with relish, as desired; feta cheese; and pine nuts. Top with remaining halves of rolls. Wrap tightly; chill up to 4 hours. Serve with remaining relish.

Bean, Tortellini and Pesto Salad

Servings: 6

  • 2 cans (15 ounces each) READ 3 or 4 Bean Salad
  • 1/4 cup prepared basil pesto
  • 1/2 teaspoon salt (optional)
  • 1 package (9 ounces) refrigerated tortellini
  • grape tomatoes (optional)
  • halved cherry tomatoes (optional)
  • chopped bell pepper (optional)
  • thinly sliced green onions (optional)
  1. Drain bean salad, reserving 1/2 cup liquid. In bowl, combine reserved liquid, pesto and salt, if desired; set aside.
  2. Cook tortellini according to package directions; drain, rinse in cold water and drain again. Add pesto dressing; toss to coat. Add grape tomatoes, cherry tomatoes, bell pepper and green onion, as desired. Toss with bean salad.
  3. Serve at room temperature or chilled.

Source: READ Salads
Aunt Nellie’s 

Meal Ideas 05 April 2022

A Fiesta Fusion of Worldwide Flavors

Family Features) If you’re seeking inspiration to take mealtime from bland and boring to new and vibrant, look no further than these at-home fiesta recipes. With options ranging from tongue-tingling spice to smooth, creamy and simply delicious, you can call on global flavors to bring life to your kitchen.

This menu from “The New York Times” bestselling cookbook author and recipe developer Stephanie Banyas offers delightful flavor fusions from around the world. The lively tastes of the Spicy Shrimp Remoulade in Lettuce Leaves and Mexican Style Paella with Chicken and Sausage pop with the high-quality ingredients of Fresh Cravings Salsas.

These boldly flavored salsas are made with vine-ripened tomatoes, crisp onions, zesty peppers and spices. Plus, they’re never cooked or pasteurized, meaning you’re enjoying a vibrant dip that’s never soggy or dull. Available in a range of heat levels among restaurant style, chunky and pico de gallo, they complement any at-home fiesta.

For a fiery, zesty twist, this Red Pepper Chickpea Soup with Gazpacho Relish and Tortilla Croutons calls for Fresh Cravings Hummus, as its ideal creamy texture and savory taste balances out the spice. Made with a short list of high-quality ingredients like chickpeas, tahini and Chilean extra-virgin olive oil, this hummus has a smooth, creamy mouthfeel.

“The hummus adds loads of flavor and makes this thick, rich soup totally dairy and gluten free, so there is no need for heavy cream, cornstarch or flour,” Banyas said. “It’s as beautiful to look at as it is delicious to eat.”

To find more fiesta-worthy recipe ideas, visit freshcravings.com.

Red Pepper Chickpea Soup with Gazpacho Relish and Tortilla Croutons

Recipe courtesy of Stephanie Banyas
Servings: 2

  • 1/4 cup finely diced seeded English cucumbers
  • 1/4 cup finely diced seeded Roma tomato
  • 2 tablespoons finely diced red onion
  • 2 tablespoons finely chopped fresh cilantro leaves
  • 1 lime, juice only, divided
  • salt, to taste
  • pepper, to taste
  • 2 cups canned low-sodium vegetable stock, divided
  • 1/2 cup Fresh Cravings Restaurant Style Salsa (mild or medium)
  • 1 container (10 ounces) Fresh Cravings Roasted Red Pepper Hummus
  • tri-color fried tortilla strips
  1. In small bowl, combine cucumber, tomato, onion and cilantro. Add half the lime juice and season with salt and pepper, to taste. Let sit at room temperature.
  2. In blender or food processor, process 1 cup stock and salsa until smooth.
  3. Pour mixture into medium saucepan. Add remaining stock and hummus, season with salt and pepper, to taste, and bring to boil over high heat. Reduce heat to medium-low and simmer until slightly thickened, about 15 minutes. Remove from heat and stir in remaining lime juice.
  4. Divide soup between two bowls and top with relish and tortilla strips.

Spicy Shrimp Remoulade in Lettuce Leaves

Recipe courtesy of Stephanie Banyas
Yield: 8 leaves

Shrimp:

  • 1/2 cup Fresh Cravings Chunky Salsa (mild or medium)
  • 9 cups water, divided
  • ice water
  • 1 lime, sliced
  • 12 sprigs cilantro
  • 1 teaspoon kosher salt
  • 1 pound fresh shrimp (31-35), peeled and deveined

Remoulade Sauce:

  • 3/4 cup mayonnaise
  • 1 tablespoon whole-grain mustard
  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon chile powder or smoked paprika
  • 1/2 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup Fresh Cravings Chunky Salsa (mild or medium), drained well
  • 1/4 cup chopped fresh cilantro leaves
  • 1/4 cup green onion, thinly sliced, plus additional for garnish
  • 8 butter or Boston lettuce leaves
  • cilantro leaves, for garnish
  • lime wedges, for garnish
  • chopped black olives, for garnish (optional)
  • chopped hard-cooked eggs, for garnish (optional)
  1. To make shrimp: In food processor or blender, blend salsa with 1 cup water until smooth.
  2. Fill large bowl with ice water; set aside. Transfer salsa mixture to large saucepan and add remaining water, lime slices, cilantro sprigs and salt. Bring to boil over high heat; stir in shrimp, cover, turn off heat and let shrimp poach off heat in liquid 10 minutes.
  3. Drain in colander. Transfer shrimp to ice bath and let sit 5 minutes. Drain again.
  4. To make remoulade sauce: In large bowl, whisk mayonnaise, mustard, lime juice, chile powder, sugar, salt and pepper until combined; fold in salsa.
  5. Put half of remoulade sauce in large bowl. Fold in shrimp and cilantro, adding remoulade as needed to make mixture creamier; taste for seasoning. Cover and refrigerate at least 30 minutes, or up to 6 hours.
  6. Arrange lettuce cups on platter. Spoon equal portions shrimp mixture into lettuce cups. Garnish with cilantro leaves; lime wedges; black olives, if desired; and eggs, if desired.

Mexican Style Paella with Chicken and Sausage

Recipe courtesy of Stephanie Banyas
Servings: 4-6

  • 1 container (16 ounces) Fresh Cravings Chunky Salsa (mild or medium)
  • 12 ounces chicken tenders, patted dry
  • 1 teaspoon kosher salt, plus additional, to taste, divided
  • freshly ground black pepper, to taste
  • 3 tablespoons vegetable oil, divided
  • 12 ounces fully cooked chicken sausage or pork sausage links
  • 3 cups low-sodium canned chicken stock, water or combination
  • 2 cups long-grain rice
  • 1 cup frozen peas
  • 1/4 cup chopped fresh cilantro or parsley
  • lime wedges
  1. Remove 1/2 cup salsa and set aside. In blender or food processor, process remaining salsa until smooth.
  2. Put chicken in bowl, add 1/2 cup pureed salsa and toss to coat. Cover and marinate at least 30 minutes, or up to 2 hours in refrigerator.
  3. In large, high-sided saute pan over high heat, heat 2 tablespoons oil until it begins to shimmer. Season chicken with salt and pepper, to taste, and cook until both sides are golden brown and just cooked through, about 3 minutes per side. Remove to plate, loosely tent with foil and let rest 10 minutes then slice into 2-inch pieces.
  4. Add remaining oil to pan and heat until shimmering; cook sausage until golden brown on both sides, about 3 minutes per side. Remove to plate, loosely tent with foil and let rest 10 minutes. Slice on bias into 2-inch pieces.
  5. Wipe out pan with paper towels. Add remaining pureed salsa and stock; bring to boil. Add rice and 1 teaspoon salt. Bring mixture to boil, cover and reduce heat to medium-low; cook until liquid is absorbed and rice is tender, about 18 minutes.
  6. Remove from heat and sprinkle peas on top. Let sit, covered with lid, 5 minutes. Fluff with fork then stir in chicken, sausage, peas and cilantro. Spoon remaining salsa on top.

Source: Fresh Cravings

Meal Ideas 23 February 2022

5 Steps for Mastering Family Meal Planning

(Family Features) As you and your family embark on a mission to create delicious, nutritious meals all while saving money, it’s key to remember meal planning is essential for success. From tracking a list of ingredients you’ll need to noting your loved ones’ favorite foods, there are some easy steps you can take to make dinners at home enjoyable and budget friendly.

Getting on track with your own plan can start with these tips from Healthy Family Project’s Mission for Nutrition, which aims to help families find weekly meal success with an internationally inspired e-cookbook including grocery lists, recipe ideas and cooking hacks.

Work together. Before heading to the store or heating up the oven, sit down with your loved ones and make a list of easy-to-make recipes you all enjoy. Each time you discover a new favorite, add it to the list so you’ll have a reference guide when it’s time to plan a week’s worth of meals.

Stick to a schedule. Set a day and time each week your family can meet and plan out dinners. This also offers an opportunity to bring to light any newfound favorites or fresh ideas while bringing everyone to the same room for quality time together.

Plan time-saving processes. Think ahead while planning meals and consider the equipment you’ll need. Saving time while cooking can be as easy as sticking to recipes that call for hands-off appliances like a slow cooker or pressure cooker and using a food processor rather than a knife and cutting board.

Schedule a “leftovers night.” When you prep dinners that call for crossover ingredients, it’s easier to turn one meal into two. For example, buying sweet onions and chicken breast to make Chicken Apple Enchiladas means you’ll have those ingredients on hand for Greek Chicken Bowls later in the week.

Make a list. Once you’ve decided on recipes for the week, create a list of all the ingredients you’ll need. While you’re at the store, stick to your plan and avoid impulse buys to help stay on track while getting in and out quicker.

Find more recipes and meal planning tips by downloading the free e-cookbook at healthyfamilyproject.com/mission-for-nutrition and join the conversation by following #missionfornutrition on social media.

Chicken Apple Enchiladas

Recipe courtesy of Healthy Family Project's Mission for Nutrition

  • 1/2 sweet onion, diced
  • 1 jalapeno, diced
  • 1 Envy or Jazz apple, diced
  • 2 cups cooked shredded chicken
  • 8 flour tortillas
  • 6 ounces shredded Mexican blend cheese, divided
  • 1 can red enchilada sauce
  • cilantro (optional)
  1. Heat oven to 350 F.
  2. In skillet, cook onions until translucent. Add jalapeno and apple; saute 2-3 minutes.
  3. Add cooked chicken and mix well. Remove from heat.
  4. Lay out tortillas and sprinkle cheese on each. Add chicken mixture and roll. Place in baking dish and cover with enchilada sauce.
  5. Bake 20 minutes, or until heated throughout.

Greek Chicken Bowls

Recipe courtesy of Healthy Family Project's Mission for Nutrition

  • 1 cup cooked white or brown rice
  • 1 grilled chicken breast, sliced
  • 1 RealSweet onion, sliced
  • 1 cup cherry tomatoes
  • 1 cucumber, cut into quarters
  • 1/2 cup black olives
  • 1 tablespoon feta cheese
  • 2 tablespoons tzatziki sauce
  1. Place cooked rice and chicken in bowls.
  2. Top each bowl with sweet onions, tomatoes, cucumbers and black olives. Sprinkle each with feta cheese. Drizzle each with tzatziki sauce.

Source: Healthy Family Project

Meal Ideas 09 December 2021

Warm Up Winter with Comforting Classics

(Family Features) Whipping up family favorites all winter long is a perfect activity to keep loved ones warm in the kitchen while avoiding the bitter chill outdoors. Delicious, heartwarming snacks offer a simple and savory way to bring everyone in from the cold while enjoying comforting flavors together.

Lean on beloved ingredients like go-to RAGÚ sauces when it’s time to come together for quick bites. The possibilities are nearly endless with delicious recipes using classics like the RAGÚ Old World Style Traditional or RAGÚ Simply Traditional options.

Hearty flavors can take away the chill of winter in recipes like Snowman Pizza Bombs, Polenta Bites and Baked Tomato Goat Cheese Dip. Easy to make and fun to create together, these simple snacks are perfect for a cold afternoon spent together in the kitchen or watching a family-movie marathon.

Originally started by an Italian mother more than 80 years ago, RAGÚ sauce, known for its distinctive yellow cap, is the perfect have-on-hand pantry staple to help you create easy and delicious home cooking. As an invaluable resource and family favorite since 1937, RAGÚ sauces easily allow anyone, regardless of gender or culinary skillset, to “cook like a mother” and serve up delicious, homemade favorites. The brand’s rich heritage and array of sauce choices ensures that your next cold-weather day spent inside will be elevated with family-favorite snacks and easy and taste-tempting meals made with RAGÚ.

Find more recipes perfect for warming up this winter at Ragu.com.

Baked Tomato Goat Cheese Dip

Recipe courtesy of Marzia Aziz of "Little Spice Jar"
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4-6

  • Nonstick cooking spray
  • 2 cups RAGÚ Simply Traditional Sauce
  • 3 cloves garlic, divided
  • 1/ 4 cup fresh basil, chopped, divided
  • 1/8-1/4 teaspoon red pepper flakes
  • 1 log (10-10 1/2 ounces) goat cheese, softened at room temperature
  • 2 teaspoons olive oil, plus additional for brushing, divided
  • 1/4 teaspoon fresh thyme
  • kosher salt, divided
  • pepper
  • 1 large baguette, sliced on bias
  • blistered tomatoes, for serving (optional)
  1. Position one rack in upper third of oven and one in lower third. Preheat oven to 375 F. Spray small, round baking dish with nonstick cooking spray; set aside.
  2. Add sauce to small bowl. Grate in two garlic cloves then add 1/8 cup basil and red pepper flakes. Stir to combine then pour sauce into baking dish.
  3. Smash goat cheese log into ball. Place ball between two sheets plastic wrap. Using hands, flatten cheese into thick, round disc about 1 inch smaller in diameter than baking dish. Remove goat cheese from plastic wrap and place in center of sauce. Drizzle cheese with 2 teaspoons olive oil. Sprinkle with fresh thyme, kosher salt and pepper. Bake on lower rack, uncovered, 20-25 minutes, or until sauce is bubbly and cheese is warmed through.
  4. Place baguette slices on baking sheet. Drizzle or brush with olive oil and sprinkle with kosher salt. Bake crostini on upper rack 10-12 minutes, flipping halfway through. When bread is done, remove from oven, cut last garlic clove in half and rub cut side on bread.
  5. Top dip with remaining basil and blistered tomatoes, if desired, and serve with crostini.

Note: To make blistered tomatoes: Heat skillet over medium-high heat until almost smoking. Add 1 pint cherry tomatoes to dry skillet and let sit 1 minute. Lower heat to low, toss tomatoes with 2 teaspoons olive oil and cook 2-3 minutes, or until tomatoes are about to burst. Remove from heat; sprinkle with pinch of salt and pepper.

Polenta Bites

  • 1 tube (18 ounces) polenta
  • 1 1/2 teaspoons olive oil
  • 1 jar (24 ounces) RAGÚ Chunky Tomato, Garlic and Onion Sauce
  • 1 package (8 ounces) shredded mozzarella
  • 2 sprigs, rosemary, destemmed and chopped
  • 3 basil leaves, chopped
  • 1 block (8 ounces) hard Parmesan cheese
  1. Cut polenta into slices. In skillet, heat olive oil over medium-high heat; fry polenta slices 10-12 minutes on each side until crispy and golden brown.
  2. In saucepan over medium heat, warm sauce.
  3. Place polenta slices on tray and sprinkle with mozzarella. Place 1/2 teaspoon warm sauce on each slice then sprinkle with chopped rosemary and basil. Grate hard Parmesan onto each slice for topping.

Snowman Pizza Bombs

  • 1 tube (11.8 ounces) pizza dough
  • 1 jar (24 ounces) RAGÚ Old World Style Traditional Sauce
  • 1 package (6 ounces) pepperoni slices
  • 1 package (6 ounces) Canadian bacon slices
  • 1 package (8 ounces) shredded cheddar cheese
  • 4 tablespoons melted butter
  • 1 teaspoon garlic powder
  • 1 1/2 teaspoons Italian seasoning
  • 1 package (8 ounces) mozzarella cheese slices

Decorative vegetables (optional):

  • multicolored sweet peppers
  • olives
  • spinach
  • mushrooms
  • cherry tomatoes
  1. Preheat oven to 400 F.
  2. Cut pizza dough into 12 squares. On each square, place 1/2 teaspoon sauce and evenly top with pepperoni, Canadian bacon and cheddar cheese.
  3. Pinch corners of dough together to round into balls then place in muffin tins.
  4. In small bowl, mix melted butter, garlic powder and Italian seasoning; brush generously over dough balls.
  5. Bake 15-20 minutes until golden brown.
  6. Remove from muffin tin and carefully shape dough balls into circles; place on baking sheet. Cover with mozzarella slices and bake until melted.
  7. Create snowman faces by decorating each with peppers, olives, spinach, mushrooms and cherry tomatoes, if desired. Use remaining sauce for dipping.

Source: RAGÚ

Meal Ideas 13 July 2021

Add Powerful Pairings to Your Plate

(Family Features) Joining loved ones at the family table is an important moment for many, both as a filling way to enjoy a meal and an emotionally satisfying way to catch up on all the day’s events. Make those moments count by combining nutritious ingredients and creating recipes that can quickly become favorites.

As part of the Powerful Pairings initiative – launched by the United Sorghum Checkoff Program, National Pork Board and USA Pulses – these recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Combined, these three ingredients can work together in sweet and savory dishes alike, and they shine with a multitude of herbs, spices and sauces from around the world. A powerhouse nutritional trio, they include foods from the protein, vegetable and grain groups outlined in MyPlate, a template for balance, variety and moderation.

Plus, the taste and versatility of these ingredients make it easier to achieve more family meals, which promotes cohesion, communication and relationships, helping loved ones celebrate simple joys together and be more prepared for uncertainty and difficult life moments.

Find more information, resources and recipes at powerfulpairings.com.

Mediterranean Grain Bowl with Pork Skewers

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 45 minutes, plus 2 hours marinate time
Cook time: 75 minutes
Servings: 6 (1 pork skewer, 2/3 cup sorghum, 2 tablespoons hummus)

Red Lentil Hummus:

  • 1 1/3    cups water
  • 1/3       cup dried red lentils
  • 1          tablespoon olive oil
  • 1          tablespoon tahini
  • 1          tablespoon lemon juice
  • 1/2       teaspoon minced garlic
  • 1/2       teaspoon cumin
  • 1/4       teaspoon salt
  • 1/4       teaspoon black pepper
  • 12        ounces pork loin roast, trimmed of fat
  • 4          tablespoons olive oil, divided
  • 2          teaspoons minced garlic
  • 1          teaspoon lemon zest
  • 1          teaspoon ground cumin
  • 1          teaspoon salt
  • 1/2       teaspoon black pepper
  • 1          sweet onion, chopped
  • 3          cups no-salt-added chicken stock
  • 3/4       cup whole-grain sorghum, rinsed and drained
  • 1          cup canned garbanzo beans (chickpeas), rinsed, drained and dried with paper towels
  • 1 1/2    cups halved cherry tomatoes
  • 1          cup arugula
  • 1          cup chopped cucumber
  • 2/3       cup crumbled feta cheese
  • 1/2       cup kalamata olives
  1. To make Red Lentil Hummus: In small saucepan, combine water and dried red lentils; bring to boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes, or until lentils split and become soft. Cool and transfer to food processor. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper; process 30-60 seconds, or until smooth, stopping to scrape down sides as needed. Transfer to airtight container and store in refrigerator up to 5 days until serving time.
  2. Cut pork loin into 1-inch cubes. Place in re-sealable plastic bag set in shallow dish. In small bowl, combine 3 tablespoons olive oil, garlic, lemon zest, cumin, salt and black pepper. Pour half olive oil mixture over meat, reserving remaining half. Seal bag; turn to coat meat. Marinate in refrigerator 2 hours, turning bag occasionally.
  3. In medium saucepan, heat remaining olive oil over medium-high heat. Add onion, cook and stir 6-8 minutes, or until tender. Add stock and bring to boil. Add sorghum. Reduce heat and simmer, covered, 45-60 minutes, or until sorghum is tender, stirring occasionally.
  4. Preheat oven to 400 F.
  5. Arrange chickpeas on foil-lined 15-by-10-by-1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast 20-30 minutes, or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and increase oven to 500 F.
  6. Drain meat, discarding marinade. Divide among six wooden or metal skewers. Arrange skewers on wire rack on baking sheet and bake 10 minutes, or until meat is slightly pink in center, turning once halfway through.
  7. To serve, divide cooked sorghum between six shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.

Nutritional information per serving: 505 calories; 28 g total fat (8 g saturated fat); 14 mg cholesterol; 528 mg sodium; 43 g total carbohydrates (8 g dietary fiber, 6 g sugars); 23 g protein; 1% vitamin D; 15% calcium; 19% iron; 16% potassium; 361 mg phosphorus (29%).

Sorghum Split Pea Soup

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 20 minutes
Cook time: 60 minutes
Servings: 6 (1 1/4 cup each)

  • 1 1/2    tablespoons olive oil
  • 1          onion, chopped
  • 3/4       cup sliced carrots
  • 3/4       cup sliced celery
  • salt, to taste
  • pepper, to taste
  • 1 1/2    teaspoons minced garlic
  • 6          cups no-salt-added chicken stock
  • 1 1/4    cups green split peas
  • 1          small ham bone
  • 2/3       cup chopped ham
  • 2/3       cup pearled sorghum
  • 4          sprigs thyme
  • 2          bay leaves
  • 1 1/2    tablespoons Worcestershire sauce
  • chopped fresh thyme (optional)
  • cracked black pepper (optional)
  1. In 4-quart stock pot or large pot, heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper, to taste, and cook, stirring occasionally, 10-12 minutes, or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to boil; reduce heat and simmer, covered, 45-60 minutes, or until split peas are soft and sorghum is tender.
  2. Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with salt and pepper, to taste.
  3. Garnish with chopped fresh thyme and cracked black pepper, if desired.

Nutritional information per serving: 336 calories; 8 g total fat (2 g saturated fat); 22 mg cholesterol; 573 mg sodium; 48 g total carbohydrates (12 g dietary fiber, 7 g sugars); 20 g protein; 3% vitamin D; 5% calcium; 17% iron; 19% potassium; 227 mg phosphorus (18%).

Lemon-Garlic Tenderloin with Warm Sorghum Salad

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 25 minutes
Cook time: 70 minutes
Servings: 6 (2 ounces pork, 3/4 cup sorghum salad)

  • 2          cups vegetable broth
  • 2          cups water
  • 1          cup whole-grain sorghum
  • 2          tablespoons olive oil
  • 1          tablespoon minced garlic
  • 1          tablespoon minced fresh parsley
  • 1 1/2    teaspoons lemon zest
  • 1/2       teaspoon salt
  • 1/2       teaspoon pepper
  • 1          pork tenderloin (16 ounces), trimmed of fat
  • 1          medium sweet potato, peeled and cut into 1/2-inch pieces
  • 1          cup kidney beans, rinsed and drained
  • 1/2       cup dried cranberries
  • 1/2       cup pecan halves
  1. Preheat oven to 425 F. In medium saucepan, combine vegetable broth and water. Bring to boil. Add sorghum. Reduce heat to simmer and cook, covered, 45-60 minutes, or until tender.
  2. In medium bowl, combine olive oil, garlic, parsley, lemon zest, salt and pepper. Drizzle half oil mixture on pork; rub in with fingers. Place pork in shallow roasting pan. Add sweet potatoes to bowl with remaining oil mixture. Toss to coat and set aside.
  3. Roast pork, uncovered, 10 minutes. Arrange sweet potatoes around pork and roast 15-20 minutes, or until pork reaches 145 F internal temperature and potatoes are tender. Remove pork from pan. Cover; let stand 10 minutes.
  4. Stir roasted sweet potatoes, beans, cranberries and pecan halves into cooked sorghum and heat through.
  5. Slice pork tenderloin and serve with warm sorghum salad.

Nutritional information per serving: 436 calories; 15 g total fat (2 g saturated fat); 55 mg cholesterol; 369 mg sodium; 55 g total carbohydrates (8 g dietary fiber, 16 g sugars); 25 g protein; 2% vitamin D; 6% calcium; 20% iron; 20% potassium; 377 mg phosphorus (30%).

Source: Powerful Pairings

Appetizers & Sides 26 May 2021

Add Mediterranean Flair to Your Dinner Table

(Family Features) During the past year, many people have missed the opportunity to travel and experience the sights, sounds and tastes of the world, but it’s easy to explore other cultures and cuisines by experimenting in the kitchen.

If you’re looking to transport your taste buds to the shores of Spain or the beaches of Greece, one of the best places to start is with the Mediterranean Diet. Renowned chef Geoffrey Zakarian recommends these tips to help home cooks elevate their dishes and easily incorporate the popular diet into everyday cooking.

Reach for Pantry Staples. There’s no single definition of the Mediterranean Diet, but it’s high in vegetables, fruits, whole grains, nuts, seeds, olive oil and seafood. By keeping your pantry stocked with canned versions of ingredients like beans and fish you can easily add them to your favorite dishes. Yellowfin Tuna Pasta Salad with Arugula Pesto and Dates, and Tuna Aioli Dip with Balsamic Drizzle are flavorful ways to bring Mediterranean flair to your dinner table.

Add Seafood. Eating more seafood is one of the leading principles of the Mediterranean Diet. Tuna salad is one tried-and-true dish that can help incorporate fish into your menu. To make it more nutritious, opt for tuna that’s packed in extra-virgin olive oil, so you don’t have to add much mayo to the base. For example, Genova Premium Tuna provides a tasteful addition to recipes and is high in protein, a great source of omega-3s and has a uniquely rich and savory flavor that offers a taste of the Mediterranean in every bite.

Visit GenovaSeafood.com for more recipe inspiration.

 

Tuna Aioli Dip with Balsamic Drizzle

Prep time: 15-20 minutes
Cook time: 10-15 minutes
Servings: 4

  • 6          ounces Genova Albacore Tuna in Olive Oil
  • 1/4       cup balsamic vinegar
  • 1          dried bay leaf
  • 1          sprig fresh rosemary
  • 1⁄3       cup mayonnaise
  • 2          tablespoons capers, drained
  • 2          anchovies
  • 1/2       lemon, juice only (about 1 1/2 tablespoons)
  • raw vegetables, such as carrots, celery, cucumber spears, endive leaves, sliced fennel and bell pepper strips, for dipping
  1. Drain tuna, reserving 2 tablespoons oil.
  2. In small saucepan, combine balsamic vinegar, bay leaf and rosemary sprig. Bring to boil and reduce until syrupy, about 1 tablespoon. Let cool slightly; discard bay leaf and rosemary sprig.
  3. In blender or food processor, process tuna and reserved oil, mayonnaise, capers, anchovies and lemon juice to make smooth dip. Transfer to flat serving bowl. Drizzle with balsamic syrup. Serve with raw vegetables.

 

Yellowfin Tuna Pasta Salad with Arugula Pesto and Dates 

Prep time: 20-30 minutes
Cook time: 20-25 minutes
Servings: 4

  • 2          cans (5 ounces each) Genova Yellowfin Tuna in Olive Oil, drained
  • 1/2       cup pine nuts
  • 4          cups arugula
  • 1          garlic clove 
  • 2          tablespoons butter (optional)
  • 1          cup grated Parmigiano-Reggiano, plus additional for garnish (optional)
  • 2          lemons, zest only (optional)
  • 1/2       teaspoon kosher salt 
  • 1/2       teaspoon freshly ground black pepper
  • 3/4       cup extra-virgin olive oil 
  • 8          ounces whole-wheat orecchiette 
  • 1/2       cup jarred sun-dried tomatoes in oil, chopped
  • 1/2       cup dates, pitted and quartered 
  • 1/4       cup kalamata olives, pitted and chopped 
  • 1/4       cup dill, chopped (optional)
  • 1/4       cup parsley, chopped (optional)
  1. Preheat oven to 325 F.
  2. On a sheet tray, toast pine nuts 8-12 minutes, or until golden. Set aside to cool.
  3. Bring large pot of salted water to boil. Prepare ice water bath by filling large bowl with cold water and ice. Stir arugula into boiling water and cook until bright green and tender, about 30 seconds. Drain arugula, immediately shock in ice water and set aside to fully drain; cover with towel. 
  4. In blender or food processor, add arugula; garlic; pine nuts; butter, if desired; Parmigiano-Reggiano; lemon zest, if desired; salt; and pepper. Puree on high, incorporating olive oil to desired thickness. 
  5. Place pesto in bowl and cover tightly to avoid discoloring.
  6. Bring large pot of salted water to boil.
  7. Add pasta and return to boil, stirring occasionally. Taste pasta for doneness 2 minutes earlier than package instructions. Once cooked, drain and transfer to large bowl. Do not rinse. 
  8. Add pesto gently until evenly distributed. Fold in tuna, sun-dried tomatoes, dates and olives.
  9. Divide between shallow bowls and finish with additional Parmigiano-Reggiano, dill and parsley, if desired.

Source: Genova Tuna

Meal Ideas 20 October 2020

Busy Season Meal Solutions

(Family Features) As families across the country transition back into more normal routines this fall with work, school – whether virtual or in-person – and calendars jam-packed with commitments, it’s important to find ways to save precious time and squeeze in more moments with loved ones.

While getting nutritious, delicious and affordable meals on the table to help fuel those busy days is crucial, there are ways to cut down the amount of time spent in the kitchen each day. Setting aside a couple hours each week to meal prep can make it easier to serve lunch and dinner on a tight schedule and budget. For example, this California-Style Cheesy Enchilada Casserole can be made in batches ahead of time then frozen as individual portions and reheated when hunger strikes while working or learning from home.

Using prepared enchilada sauce, roasted chicken and a Hispanic-style cheese blend made with 100% Real California Milk from California dairy farm families, plus a traditional blend of vegetables and spices, you can feel good about serving your family members a flavorful, nutritional and budget-friendly meal each time they reach for another helping.

Find additional busy season recipe inspiration, nutritional information and more at RealCaliforniaMilk.com.

California-Style Cheesy Enchilada Casserole

Cooking Sauce:

  • 2          eggs
  • 1/2       teaspoon salt
  • 1/2       cup Real California half-and-half, milk or evaporated milk
  • 1/2       cup Real California sour cream
  • vegetable oil

Casserole:

  • 1 1/2-2 cups prepared enchilada sauce, divided
  • 12        corn tortillas, divided
  • 1          cup roasted skinless chicken, cut into bite-size pieces
  • 2          teaspoons enchilada seasoning
  • 4          cups shredded Real California Mexican cheese blend, divided, or 1 cup each shredded Real California Oaxaca, Cheddar, Jalapeño Jack and crumbled Cotija cheeses
  • 1          cup canned pinto beans, drained well
  • 1/2       teaspoon ground cumin
  • 1/2       teaspoon garlic powder
  • 1/3       cup canned kernel corn, well drained
  • 1/3       cup sliced black olives, well drained
  • 1/3       cup mild green chiles, well drained
  • 2          tablespoons of cilantro, minced
  • 2          green onions, sliced
  • lime wedges, for serving
  • Real California sour cream, for serving
  1. Preheat oven to 350 F.
  2. To make cooking sauce: In bowl, whisk eggs, salt, half-and-half and sour cream; set aside.
  3. Spray casserole dish with vegetable oil.
  4. To make casserole: Assemble first layer by spreading 6 tablespoons enchilada sauce on bottom of casserole dish. Top with four tortillas, overlapping them. Cover tortillas with 6 tablespoons enchilada sauce.
  5. Assemble second layer by tossing chicken with enchilada seasoning. Mix with 3 cups shredded cheese. Layer half chicken-cheese mixture over tortillas.
  6. Assemble third layer by seasoning pinto beans with cumin and garlic powder. Spread beans over cheese-chicken layer.
  7. Assemble fourth layer by overlapping four tortillas then cover with 6-8 tablespoons enchilada sauce. Cover with corn, olives and chiles. Top with remaining cheese-chicken mixture.
  8. Assemble final layer by covering filling with remaining tortillas, overlapped, then spread remaining enchilada sauce over them. Pour cooking sauce over casserole. Top with remaining shredded cheese. Let rest at least 30 minutes.
  9. Bake 50-60 minutes, or until bubbling. Remove and rest 10 minutes before cutting.
  10. Sprinkle with cilantro and green onions. Serve with lime wedges and sour cream.

Source: Real California Milk

Grilling-Tailgating 22 June 2020

Cookout Cravings: Appease summer appetites with grilled fare

(Family Features) The first thought that comes to mind when picturing grilling in the summer sun might be a perfectly cooked steak or a juicy burger, but no backyard barbecue is complete without the all-important sides and beverages that complete the meal.

Whether you're pairing a main protein with separate side dishes or going all-in-one by combining tender chicken with veggies on skewers, the opportunities are endless for a crave-worthy cookout.

Find more summer grilling recipes at Culinary.net.

5 Steps for Sizzling Steak

A sizzling steak is a surefire sound of summer, and the flavors achieved from one that's perfectly grilled are hard to match.

Before you fire up your grill, consider these five basics for cooking a chef-worthy steak:

Prepare Your Cut
Taste preferences (and prices) may differ among sirloins, ribeyes, T-bones and more, but the way you prepare steaks likely won't change much from cut to cut. You'll want to trim the thickness down to 1/2-1 inch for proper cooking, and setting the meat out ahead of time allows it to warm to room temperature before hitting the grill.

Add Some Salt
Feel free to add any spices you prefer, but remember a good steak typically doesn't require fancy seasoning - a pinch of salt works just fine. Add your salt anywhere between 30 minutes to a few hours before grilling time to help retain moisture and improve flavor.

Aim for High Heat
A two-zone fire is usually the way to go - one side of the grill should be hot (using direct heat) with the other side not quite as warm (indirect heat). This allows you to create a sear over direct heat before finishing cooking through - without burning - over indirect heat.

Sear and Slide
Cooking your steak over direct heat 1-2 minutes on each side is normally about right for creating a proper sear. At this point, depending on the thickness of your steak, you'll want to check for doneness. If it's not quite to the temperature you're looking to achieve, simply slide it over to the indirect heat for a finishing touch. Keep in mind these general guidelines for doneness: 120-125 F is rare, 130-135 F is medium-rare, 140-145 F is medium, 150-155 F is medium-well and 160-175 F is well done.

Let Rest
Finally, as hungry as you may be at this point, resting steaks is an important last step before diving in. Giving your steaks 5-10 minutes (foil or no foil) allows flavors to redistribute and moisture to be retained in the meat.

Less Prep, More Summer with a Skewered Solution

Make summer grilling easy and delicious by cooking your side dish and main dish together so you can spend more time outdoors and less time meal planning. These Grilled Greek Kebabs pair cubed chicken thighs with little potatoes on skewers, making for a classic cookout combo.

With no washing or peeling required, Creamer potatoes from The Little Potato Company require little prep, which helps make this recipe a breeze, and they cook quickly on the grill. Just marinate your chicken and potatoes with this zesty dressing and prepare for a taste bud-tingling backyard barbecue.

Visit littlepotatoes.com/summertime for more summer grilling recipes.

Grilled Greek Kebabs

Dressing/Marinade:

  • 3/4 cup olive oil
  • 2 lemons, zest and juice only
  • 1 teaspoon dried oregano
  • 2 teaspoons Dijon mustard
  • 1 garlic clove, finely chopped
  • 1 teaspoon sugar
  • salt, to taste
  • pepper, to taste
  • 3 teaspoons mayonnaise
  • Skewers:
  • 2 cups The Little Potato Company Dynamic Duo bagged Creamer Potatoes, cut in half
  • 4-6 boneless, skinless chicken thighs, cut into 1-inch cubes
  • 8 wooden skewers dipped in water
  • pita bread (optional)

Salad:

  • 2 cups cherry tomatoes, halved
  • 4 sliced Lebanese cucumbers
  • 1/4 cup red onion, finely sliced
  • 1 cup feta cheese
  • 1 cup pitted kalamata olives

To make dressing/marinade: In measuring cup, mix olive oil, lemon juice, lemon zest, oregano, Dijon mustard, garlic and sugar. Season generously with salt and pepper, to taste. Pour 1/3 cup marinade into large bowl. Refrigerate remaining.

To prepare skewers: Add potatoes and chicken pieces to bowl with marinade. Mix well to coat and marinate 30 minutes, or as long as overnight in refrigerator.

Preheat grill to medium heat.

Skewer potatoes and chicken cubes alternately on wooden skewers. Grill 6-8 minutes on both sides. Grill pita bread, if desired.

Finish dressing by adding mayonnaise.

To make salad: In large serving dish, mix tomatoes, cucumber, onions, feta cheese and olives. Place kebabs on top and drizzle with dressing.

Serve with grilled pita bread, if desired.

Sipping on Sweetness

When it's summertime, many people crave something cold and fruity. Simply combine frozen strawberries with frozen pink lemonade concentrate to create a cool concoction perfect for a sizzling day. This fizzy summertime treat can delight your taste buds and keep you quenched while enjoying the sun's rays.

Find more summer drink recipes at Culinary.net.

Strawberry Spritzer

Recipe adapted from Taste of Home

  • 1 package (10 ounces) frozen sliced strawberries, sweetened and thawed
  • 2 liters lemon-lime soda, chilled
  • 1 can (12 ounces) frozen pink lemonade concentrate, thawed
  1. In blender, process strawberries until blended thoroughly.
  2. Pour strawberries into large pitcher; stir in soda and pink lemonade.

A Simple Stuffed Side

Whether you need a quick appetizer or something to snack on, these Stuffed Cherry Tomatoes make for an appealing bite.

Find more snack recipes at Culinary.net.

Stuffed Cherry Tomatoes

Recipe courtesy of Culinary.net

  • 24-48 cherry tomatoes
  • 1 package (8 ounces) cream cheese, softened
  • 2 tablespoons mayonnaise
  • 1 medium cucumber, peeled and diced
  • 3 green onion stalks, diced
  • 2 teaspoons minced dill
  • fresh dill, for garnish
  1. Cut thin slice off top of each tomato. Scoop out pulp. Invert tomatoes on paper towel to drain.
    In medium bowl, combine cream cheese and mayonnaise until smooth. Stir in cucumber, green onion and dill. Spoon mixture into tomatoes. Top with fresh dill.
  2. Refrigerate until ready to serve.

 

Photo courtesy of Getty Images (Steak)

Source:  The Little Potato Company

Meal Ideas 28 May 2020

Support Your Immune System with Grapes

(Family Features) Boosting immune function through a healthy diet has become an important new focus for many people these days. One key dietary recommendation is to eat more fruits and vegetables each day to improve immune function and prevent heart disease and diabetes. When looking to guide your family to healthier snacks and meals or simply trying to mix up your at-home menu, success can be as simple as rethinking the ingredients you choose to use, including your favorite produce, such as grapes.

Fresh California grapes, for example, make for an ideal snack because they are tasty, healthy, hydrating and refreshing, but grapes can also be used to make good-for-you dishes that are also satisfying and delicious. Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. Plus, they are naturally fat-free, cholesterol-free and contain virtually no sodium.

Try recipes like Moroccan Grape and Grilled Chicken Bowls with Grape Vinaigrette, Spiced Chickpeas and Grapes with Yogurt, and Cauliflower Steaks with Grapes to pair heart-healthy grapes with other nutritious ingredients and add variety and fresh appeal in the kitchen.

Visit GrapesFromCalifornia.com for more nutritious family recipes

Moroccan Grape and Grilled Chicken Bowls with Grape Vinaigrette

Servings: 4

Couscous:

  • 1          cup Israeli couscous
  • 2          tablespoons extra-virgin olive oil
  • 1/2       cup carrots, thinly sliced
  • 1/2       cup tomatoes, diced
  • 1/2       cup parsley, leaves only
  • 1 1/2    teaspoons ras el hanout (Moroccan spice blend)
  • 1          teaspoon salt

Chicken:

  • 2          chicken breasts (8 ounces each)
  • 1          tablespoon harissa paste
  • 1          tablespoon extra-virgin olive oil
  • 1          teaspoon salt

Vinaigrette:

  • 1/4       cup green California grapes
  • 1          lemon, juice only
  • 1          preserved lemon, rind only
  • 1/4       cup extra-virgin olive oil
  • 2          tablespoons cilantro, chopped
  • salt, to taste
  • ground black pepper, to taste
  • 1          cup red California grapes, halved
  • 1/2       cup sliced almonds, toasted
  1. To make couscous: Cook couscous in boiling salted water. Drain, rinse with cold water and combine with olive oil. Add carrots, tomatoes, parsley leaves, ras el hanout and salt. Mix well and set aside.
  2. To make chicken: Heat grill to medium-high heat.
  3. Rub chicken breasts with harissa paste, olive oil and salt. Grill on both sides until just done. Set aside to cool. Slice into 1/4-inch slices.
  4. To make vinaigrette: In blender, puree green grapes, lemon juice, lemon rind, olive oil and cilantro until smooth. Add salt and pepper, to taste.
  5. Toss couscous mixture with vinaigrette and portion into four bowls. Top with sliced chicken, red grapes and almonds.

Nutritional information per serving: 590 calories; 30 g protein; 44 g carbohydrates; 32 g fat (49% calories from fat); 4.5 g saturated fat (7% calories from saturated fat); 65 mg cholesterol; 720 mg sodium; 3 g fiber.

Spiced Chickpeas and Grapes with Yogurt

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

  • 1          can (15 ounces) chickpeas, rinsed, drained and patted dry
  • 1          cup California grapes
  • 1          tablespoon peanut oil
  • 1 1/2    teaspoons mustard seeds
  • 1          teaspoon cumin seeds
  • 1          teaspoon fennel seeds
  • 1/4       teaspoon salt, divided
  • 1          pinch red pepper flakes
  • 1          cup low-fat Greek yogurt
  • 1          tablespoon lemon juice
  • 1/2       teaspoon finely grated lemon zest
  • 1/2       garlic clove, grated
  • 2          tablespoons chopped cilantro
  • 2          tablespoons thinly sliced scallions
  1. In large bowl, mix chickpeas and grapes.
  2. In small skillet, warm oil over medium-high heat until shimmering. Add mustard seeds and cover. Cook until seeds stop popping then add cumin and fennel seeds; cook until fragrant, about 1 minute. Stir in 1/8 teaspoon salt and pepper flakes; pour over chickpeas and grapes. Mix well.
  3. In separate bowl, stir yogurt, lemon juice, lemon zest, garlic and remaining salt. Spread on serving platter and top with chickpea mixture, cilantro and scallions.

Nutritional information per serving: 220 calories; 11 g protein; 31 g carbohydrates; 6 g fat (25% calories from fat); 1.5 g saturated fat (6% calories from saturated fat); 5 mg cholesterol; 280 mg sodium; 1 g fiber.

Cauliflower Steaks with Grapes

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4

  • 1          large head cauliflower, leaves trimmed off
  • 3          tablespoons extra-virgin olive oil, divided
  • 2          teaspoons finely chopped rosemary
  • 1/2       teaspoon coarse salt
  • 1/2       teaspoon freshly ground black pepper, divided
  • 1          cup halved California grapes
  • 1/4       cup chopped Castelvetrano olives
  • 2          tablespoons chopped Italian parsley
  • 2          tablespoons chopped, toasted pistachios
  1. Heat oven to 450 F.
  2. Cut stem off cauliflower and cut remaining head crosswise into four 1-inch-thick slices, keeping as intact as possible. Place on sheet pan and brush sides with 1 1/2 tablespoons olive oil. Sprinkle with rosemary, salt and 1/4 teaspoon pepper. Roast until browned and tender, about 25 minutes.
  3. Combine remaining olive oil, remaining pepper, grapes, olives, parsley and pistachios. When cauliflower is roasted, transfer to serving plates and top with grape mixture.
  4. Nutritional information per serving: 210 calories; 5 g protein; 20 g carbohydrates; 14 g fat (60% calories from fat); 2 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 480 mg sodium; 5 g fiber.
  5. Healthy Eating is Easy with Grapes
  6. Grapes are prized for their taste and crisp, juicy texture, but fresh grapes are also a heart-healthy, hydrating snack choice. Grapes contain more than 1,600 natural plant compounds, including antioxidants and other polyphenols, which help protect the health and function of the body’s cells. Grapes can be paired with other healthy foods to enhance flavor and nutrition, including dark leafy greens, cauliflower, broccoli, whole grains, legumes and lean proteins.

Source: California Table Grape Commission

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