recipes

Meal Ideas 25 September 2023

Quick, Easy Recipes to Add to Your Dinner Rotation: Simple, nutritious meals to make more time for family

(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

Meal Ideas 22 September 2023

Serve Flavorful, Sustainable Seafood

(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

Main Dishes 15 September 2023

Put a Plant-Based Spin on the Taco Night Menu

(Family Features) Mealtime traditions are common among many families, from taco Tuesdays to weekend favorites. You can add a special touch to one of the most popular traditions – taco night – with a plant-based twist.

With a nutty, smoky and truly meaty taste and texture, pecans offer a perfect plant-based protein to incorporate in favorite dishes like tacos. However, great taste is just the beginning – pecans pack a nutritious punch with a unique mix of health-promoting nutrients while shining in a wide range of flavor profiles.

To help make your next taco night all the rage among loved ones, the American Pecan Promotion Board recommends serving up authentic vegan taco recipes using pecans in place of meat in dishes like Smoky Chipotle Pecan Burrito Bowls and Vegan Pecan Al Pastor Tacos. Their texture makes them uniquely suited as a meat alternative that doesn’t sacrifice flavor so it can taste like the original and leave your family clamoring to keep taco night on the weekly menu.

Learn more and discover delicious plant-based recipes at eatpecans.com.

Smoky Chipotle Pecan Burrito Bowls

Recipe courtesy of Dominique Williamson on behalf of the American Pecan Promotion Board
Prep time: 40 minutes
Cook time: 15 minutes
Servings: 2-3

 

Pecan “Meat:”

  • 2 1⁄2     cups water
  • 1          cup pecans
  • 1⁄2         cup portobello mushrooms
  • 2          tablespoons taco seasoning
  • 2          tablespoons tamari sauce or soy sauce
  • 2          cloves garlic, minced
  • 1          tablespoon liquid smoke
  • 1          tablespoon vegan Worcestershire sauce
  • 1          tablespoon chipotle in adobo sauce

Pineapple Salsa:

  • 1          pineapple, diced
  • 2          Roma tomatoes, diced
  • 1-2       jalapenos, diced
  • 1          cup cilantro, finely chopped
  • 1          red onion, diced
  • 1⁄4        cup lime juice
  •            salt, to taste

Chipotle Crema:

  • 2          chipotle peppers in adobo sauce
  • 1          cup vegan mayo
  • 3          cloves garlic, minced
  • 2          teaspoons vinegar
  • 2          tablespoons plant-based milk
  • 1          teaspoon agave
  • 1⁄2         teaspoon salt
  1. To make pecan “meat:” In bowl of boiling water, soak pecans, covered, at least 30 minutes, or overnight in room temperature water for softer texture.
  2. Drain pecans and place in food processor with mushrooms. Pulse mixture to texture resembling meat crumbles. Avoid over-pulsing.
  3. In pan over medium heat, add pecan mixture, taco seasoning, tamari sauce, minced garlic, liquid smoke and vegan Worcestershire sauce. Cook 7-10 minutes then add chipotle in adobo. Cook 3 minutes.
  4. To make pineapple salsa: Combine pineapple, tomatoes, jalapenos, cilantro, red onion, lime juice and salt, to taste.
  5. To make chipotle crema: Combine chipotle peppers, vegan mayo, garlic, vinegar, milk, agave and salt.
  6. To assemble bowls, place pecan mixture in bowl followed by pineapple salsa and chipotle crema.

Vegan Pecan Al Pastor Tacos

Recipe courtesy of the American Pecan Promotion Board
Prep time: 35 minutes
Cook time: 10 minutes
Servings: 4-6

  •             Water
  • 2          pounds chopped pecans
  • 1          cup onion
  • 8          cloves garlic, minced
  • 8          dried guajillo peppers
  • 2          tablespoons oil
  •             salt, to taste
  •             pepper, to taste
  • 7          ounces (1 can) chipotle peppers in adobo

Toppings and Garnishes:

  • flour or corn tortillas (6 inches each)
  • cilantro
  • diced onion
  • lime
  • pineapple
  1. In bowl of boiling water, soak pecans, covered, at least 30 minutes, or overnight in room temperature water for softer texture.
  2. Drain pecans. In food processor, pulse pecans to meat-like crumbles. Do not overprocess to pecan butter.
  3. Finely chop onions, garlic and guajillo peppers.
  4. In skillet over medium-high heat, heat oil and saute onions until transparent, 2-3 minutes. Add garlic and cook 1 minute. Sprinkle with salt and pepper, to taste, and stir to combine.
  5. Add chipotle peppers in adobo and cook 1 minute. Add crumbled pecans and stir well to combine.
  6. Remove from heat and serve on tortillas.
  7. Serve with cilantro, onion, lime and pineapple.

Source: American Pecan Promotion Board

Meal Ideas 05 September 2023

3 Steps Toward a Healthier Heart

(Family Features) All aspects of health are important, but heart health is a crucial component of overall well-being. Heart disease is the leading cause of death among Americans but it doesn’t need to be – lifestyle choices play a key role in heart health and it’s never too soon to adopt healthful habits. 

From exercising and getting proper sleep to healthy eating – including heart-friendly snacks like grapes – consider these simple steps.

Eat Right
Adopting a balanced and nutritious diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can impact heart health. One way you may lower your risk for heart disease is by
As an easy, convenient, heart-healthy food, grapes are a perfect ingredient for a heart-friendly eating plan that includes recipes like Grape, Broccoli and Avocado Salad with Toasty Oat Topping. Savory broccoli slaw pairs with the delicate sweetness of crisp, juicy Grapes from California while the toasted oat topping provides a crunchy finish.

Grapes are low in sodium and a good source of vitamin K, which promotes heart health, and contain 7% of the daily recommended intake of potassium, a nutrient critical to heart health. Grapes are a natural source of beneficial antioxidants and other polyphenols and help maintain healthy circulation by promoting the relaxation of blood vessels.

In fact, according to a study published in the “Journal of Nutrition,” men with metabolic syndrome who consumed 1 1/2 cups of grapes every day showed reduced blood pressure, improved blood vessel function and a decrease in a key marker of inflammation.

Women who consumed 1 1/4 cups of grapes every day as part of a separate study published in the “Journal of Nutrition” benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Get Quality Sleep
Sleep is also critical for a healthy heart.  Most experts recommend 7-9 hours of sleep per night for adults. To help achieve that goal, create a bedtime routine by waking up and going to sleep at consistent times. Also ensure a comfortable sleep space by turning off electronics and setting the thermostat to a cozy temperature.

Exercise
A regular exercise routine can have a positive impact on many areas of health. It can be especially beneficial for heart health by lowering blood pressure, reducing inflammation and aiding in maintaining a healthy weight. At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity is recommended by the American Heart Association.  Fuel your workout and recovery with heart-healthy and hydrating foods such as grapes.

Find more heart-healthy recipes at GrapesFromCalifornia.com.

Grape, Broccoli and Avocado Salad with Toasty Oat Topping

Prep time: 30 minutes
Cook time: 5 minutes
Servings: 6

Toasted Oat Topping:

  • 1/2 tablespoon butter
  • 1/3 cup sliced almonds, coarsely chopped
  • 3 tablespoons steel-cut oats
  • 1/8 teaspoon seasoned salt
  • 1/4 teaspoon Italian herb seasoning

Dressing:

  • 6 tablespoons extra-virgin olive oil
  • 1/3 cup quartered red or green Grapes from California
  • 1/4 cup wine vinegar
  • 1 tablespoon honey
  • 1/4 teaspoon sea salt
  • freshly ground pepper, to taste

Salad:

  • 1 bag (12 ounces) broccoli slaw
  • 2 cups lightly packed torn curly kale
  • 1 1/2 cups halved Grapes from California
  • 1/2 cup minced red onion
  • 1/3 cup chopped dried figs
  • freshly ground pepper, to taste
  • 1 large, firm but ripe avocado, diced
  1. To make toasted oat topping: In medium skillet over medium-low heat, cook butter, almonds, oats, salt and Italian herb seasoning about 5 minutes, or until lightly toasted and fragrant, stirring frequently.
  2. To make dressing: In small blender, puree olive oil, grapes, wine vinegar, honey, sea salt and pepper, to taste, until smooth.
  3. To make salad: In large bowl, mix broccoli slaw, kale, grapes, red onion and figs; season with pepper, to taste, and drizzle with dressing; toss well to coat. Add avocado and toss lightly. Transfer to six serving plates or bowls and sprinkle with toasted oat topping.

Nutritional information per serving: 320 calories; 5 g protein; 29 g carbohydrates; 22 g fat (62% calories from fat); 3.5 g saturated fat (10% calories from saturated fat); 5 mg cholesterol; 160 mg sodium; 7 g fiber.

Source: California Table Grape Commission

 

Meal Ideas 02 August 2023

Meal-Prep Tips for a Manageable Back-to-School Menu

(Family Features) The hustle and bustle of back-to-school season can cause chaos in households. Class time, field trips and homework typically rule each day, which can make sitting down for a meal seem like a far-off dream. One easy way to save time is simplifying family recipes and prioritizing meal-planning.

Consider these meal-planning tips from the experts at Healthy Family Project, whose partners are donating $16,000 to the Foundation for Fresh Produce to support children’s accessibility to fresh fruits and vegetables.

Choose the meals you plan to make for the week. Cut down on prep time by planning dishes with overlapping ingredients then write out a grocery list to keep from overbuying. Recipes like this Southwest Quiche Muffins Bento Box that include a brief list of widely used ingredients can help you avoid buying items you may only use once.

Stock the kitchen with ingredients your family often uses. Ensure you have the spices, seasonings, condiments, sauces and canned foods to prepare favorite meals at a moment’s notice.

Save time by washing and prepping produce once each week. For example, if you’re using sweet peppers in these Mini Sweet Pepper Sheet Pan Nachos and again in another meal that week, prep all at once so they’re ready when it’s time to cook – just be sure to store in an airtight container.

Serve quick snacks that won’t spoil dinner. Kids often need a little fuel for homework, but complicated snacks can cut into already busy schedules. Keep ingredients on hand for simple options like trail mix, fruit parfaits and meat and cheese wraps.

Use kitchen tools that speed up the process. Pressure cookers and air fryers can help you put nutritious meals on the table faster while slow cookers let you prep in the morning and come home to a hot, delicious dinner.

Visit HealthyFamilyProject.com to find more back-to-school recipes.

Mini Sweet Pepper Sheet Pan Nachos

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Cook time: 5 minutes
Servings: 4

  • 8          ounces Pero Family Farms Mini Sweet Peppers, cut into chip shapes
  • 7          ounces tortilla chips
  • 1/2       cup sweet or red onion, diced.
  • 1/2       cup canned or fresh corn
  • 1/2       cup queso fresco cheese
  • 1/4       cup black olives
  • 1/4       cup jalapeno peppers, fresh sliced
  • 1/4       cup cilantro leaves, for garnish
  • 1          lime, cut into thin wedges, for garnish
  1. Preheat oven to 350 F.
  2. Place peppers and tortilla chips on sheet pan. Layer onion, corn, cheese, black olives and jalapeno peppers. Bake 3-5 minutes.
  3. Garnish with cilantro and lime wedges.

Southwest Quiche Muffins Bento Box

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 12

  • 8          large eggs
  • 1/2       cup milk
  • nonstick cooking spray
  • 3/4       cup black beans, drained and rinsed
  • 1/2       cup chopped Nature Fresh Farms Tomz tomatoes
  • 1/3       cup shredded cheddar cheese
  • 1/4       small RealSweet sweet onion, chopped
  • 1/2       cup vanilla Greek yogurt
  • 1/4       cup granola
  • 1/2       Zespri SunGold kiwi, chopped
  • 1          Bee Sweet Citrus mandarin, peeled and segmented
  1. Preheat oven to 325 F.
  2. In large bowl, whisk eggs and milk.
  3. Coat 12-cup muffin pan with nonstick cooking spray or use silicone muffin liners. Evenly divide beans, tomatoes, cheese and onion among cups. Pour eggs over top.
  4. Bake 20-25 minutes, or until eggs are set and lightly browned.
  5. Remove from oven and cool in pan 2-3 minutes. Use knife to loosen edges and remove.
  6. In cup or bowl, mix yogurt, granola and kiwi.
  7. Assemble bento box with two quiche muffins, kiwi parfait and mandarin slices.

Source: Healthy Family Project

Meal Ideas 17 July 2023

Fight Hunger with Family Meals

(Family Features) With hectic day-to-day schedules and varying dietary needs, many families face the dreaded daily question: “What sounds good for dinner?” In contrast, millions struggle to put food on the table each night, impacting about 1 in 8 children, according to Feeding America.

You can help support those in need through Safeway and Albertsons’ “Fight Hunger, Serve Hope” cause program – an initiative to fight hunger in local communities during summer months when households with school-aged children face higher rates of food insecurity. The company’s private label will donate one meal for every O Organics® product purchased, up to $7 million and the equivalent of 28 million meals. Donations will be made to Nourishing Neighbors, a program of Albertsons Companies Foundation, to fund grants dedicated to providing healthy meals for at-risk youth throughout the summer.

“While summertime sparks excitement for countless students, it also marks the unfortunate reality that millions of children face when they lose access to school cafeteria lunches and breakfasts they depend on throughout the school year,” said Jennifer Saenz, EVP and chief merchandising officer at Albertsons Companies. “As a company, we are committed to making a difference in the lives of children in need. For the first time, we are making it easier than ever for our customers to support this mission by connecting each purchase of our O Organics brand to hunger relief efforts in the communities we serve.”

Following the campaign period, families looking to help in their communities can give back in a variety of ways.

Donate Canned Goods
Once school is in session, many classrooms participate in canned food drives for a variety of causes while serving a dual purpose: feeding those in need and teaching children the importance of giving back. Sending your students to school with canned goods can show them the value of helping others and instill a sense of responsibility.

Volunteer at a Food Pantry
Sharing valuable resources like canned goods helps make a difference in communities, but local food pantries also need willing volunteers to sort and distribute food, among other duties. It can provide a unique sense of perspective as you meet other volunteers, improve the lives of people in your community and gain new skills.

Promote the Power of Family Meals
Whether it’s breakfast, lunch, dinner or all three, sharing a meal with neighbors can be a powerful moment. It provides an opportunity to connect while enjoying easy-to-make recipes like Ribeye Steak, Grape Tomato and Mushroom Kebabs; Grilled Chicken Salad with Goat Cheese, Fresh Raspberries and Pecans; and Mixed Berry-Lime Smoothie Bowl with Banana and Granola.

Find more meal ideas by visiting Safeway.com and Albertsons.com.

Ribeye Steak, Grape Tomato and Mushroom Kebabs

Recipe courtesy of Safeway and Albertsons
Total time: 30 minutes

  • 2 cloves garlic
  • 1/2 small bunch Italian (flat-leaf) parsley
  • 1/4 cup O Organics extra-virgin olive oil
  • 1/8 cup red wine vinegar
  • 2 teaspoons O Organics Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 pound O Organics ribeye steak
  • 1/2 pint O Organics grape tomatoes
  • 1/4 pound O Organics white mushrooms
  • green pepper, sliced (optional)
  • 1/2 medium red onion
  • 6 skewers
  1. Peel and mince garlic. Wash and dry parsley. Shave leaves off stems; discard stems and mince leaves.
  2. In large bowl, whisk minced garlic, half the minced parsley (reserve remainder for garnish), olive oil, vinegar, Dijon mustard, salt and pepper.
  3. Cut steak into cubes; transfer to marinade bowl and toss to coat.
  4. Wash tomatoes, mushrooms and green pepper. Halve mushrooms. Add tomatoes, mushrooms and green pepper to marinade. Peel onion and cut into chunks; add to marinade. Toss beef and vegetables until well coated.
  5. Heat grill pan, outdoor grill or skillet to medium-high heat.
  6. Thread steak and vegetables onto six skewers.
  7. Cook kebabs in batches until steak is browned and vegetables are tender, 3-5 minutes per side. Transfer to plate and repeat with remaining kebabs.
  8. To serve, plate kebabs and sprinkle with remaining minced parsley.

Grilled Chicken Salad with Goat Cheese, Fresh Blueberries and Pecans

Recipe courtesy of Safeway and Albertsons
Total time: 20 minutes

  • 3/4 pound boneless, skinless O Organics chicken breasts
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 teaspoons O Organics extra-virgin olive oil
  • 1 package (5 ounces) O Organics spring mix
  • 1 package (6 ounces) O Organics blueberries (or desired berry)
  • 1/4 cup O Organics pecan halves
  • 3 tablespoons O Organics olive oil
  • 1 tablespoon O Organics balsamic vinegar
  • 1/2 log (4 ounces) O Organics goat cheese
  1. Pat chicken dry with paper towels and place on cutting board. Cut chicken in half horizontally to form thin cutlets. Season with salt and pepper on both sides.
  2. Preheat grill pan, outdoor grill or skillet to medium-high heat.
  3. Once pan is hot, coat with oil. Add chicken to pan and grill, turning once, until cooked through, 3-4 minutes per side.
  4. Wash and dry spring mix. Place in medium bowl.
  5. Wash and dry blueberries. Add to bowl with mixed greens. Using clean cutting board, roughly chop pecans. Add to bowl.
  6. Transfer cooked chicken to cutting board and cut into thin strips.
  7. In bowl, mix olive oil and balsamic vinegar to create dressing.
  8. Add chicken and dressing to salad bowl; toss to combine.
  9. To serve, divide salad between plates or bowls and crumble goat cheese over top.

Mixed Berry-Lime Smoothie Bowl with Banana and Granola

Recipe courtesy of Safeway and Albertsons
Total time: 10 minutes
Yield: 3 cups

  • 1 banana
  • 1/2 package (6 ounces) O Organics blackberries
  • 1/2 lime
  • 2 cups O Organics frozen mixed berries
  • 1 cup plain O Organics Greek yogurt
  • 4 fluid ounces O Organics whole milk
  • 1/8 cup O Organics honey
  • 1/4 teaspoon ground cinnamon
  • 2/3 cup O Organics granola of choice
  1. Wash and dry banana and blackberries.
  2. Peel and thinly slice banana; set aside.
  3. Zest and juice lime into blender. Add frozen mixed berries, yogurt, milk, honey and cinnamon. Blend on high speed until smooth, 1-2 minutes.
  4. To serve, divide smoothie between bowls and top with banana, blackberries and granola.

 

Photo courtesy of Getty Images (kebabs)

Source: Albertsons

Source: Safeway

Main Dishes 13 July 2023

Flavorful Grape Recipes to Take Summer Gatherings to the Next Level

(Family Features) Summertime celebrations with friends, family and neighbors are a perfect way to enjoy the sunshine, warm weather and camaraderie. To satisfy a hungry crowd, though, you’ll need recipes fit for the occasion.

Turn to a versatile signature ingredient like Grapes from California, which can be used in dishes of all kinds from refreshing salads and entrees to flavorful condiments and sweet desserts. Grapes are crisp, juicy and sweet, making them a fantastic addition of flavor and texture for a wide range of recipes. Whether fresh, sauteed, roasted, grilled or even pickled, grapes make it easy to take meals to the next level.

For example, you can start the festivities with grapes as an easy, portable and healthy snack perfect for summer days or use them as a juicy addition to this all-in-one Honey-Lime Quinoa and Grape Salad that’s ideal as a light appetizer or a meal all on its own. Follow it up (or pair it) with a summertime staple – hot dogs – given a sweet-tart twist from pickled grape relish that takes these Sweet and Tangy Pickled Grape Hot Dogs to new heights.

Dessert can’t be much easier than Creamy Vegan Grape Ice Cream as a dairy-free alternative to traditional summer sweets. Oat coffee creamer and pureed grapes are all you need to create this delicious frozen treat. Simply freezing whole grapes also makes for an easy and healthy frozen dessert.

Visit GrapesFromCalifornia.com to discover more summer entertaining inspiration.

Honey-Lime Quinoa and Grape Salad

Prep time: 15 minutes, plus at least 1 hour chill time
Cook time: 22 minutes
Servings: 6 (1 1/3 cups per serving)

Lime Vinaigrette:

  • 1/2 cup extra-virgin olive oil
  • 1/3 cup lime juice
  • 2 tablespoons honey
  • 3/4 teaspoon sea salt
  • freshly ground pepper, to taste

Salad:

  • 1 1/2 cups quinoa
  • 2 cups vegetable broth
  • 2 cups halved Grapes from California
  • 1/2 cup minced red onion
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons minced jalapeno pepper
  • 1 large firm, ripe avocado, peeled, pitted and cut into bite-size pieces
  • 1/2 cup chopped peanuts (optional)
  1. To make lime vinaigrette: In medium bowl, whisk olive oil, lime juice, honey, sea salt and pepper, to taste.
  2. To make salad: In fine mesh strainer, rinse quinoa; drain well. In medium saucepan, bring broth and quinoa to boil; reduce heat and simmer, covered, 12 minutes. Remove from heat and let stand 10 minutes then fluff with fork and let cool. Transfer to large bowl.
  3. Pour vinaigrette over quinoa; stir well to coat. Add grapes, onion, cilantro and jalapeno pepper; cover and chill at least 1 hour.
  4. Lightly stir in avocado and transfer to decorative bowl. Sprinkle with nuts, if desired.

Notes: Salad may be prepared and refrigerated up to 2 days ahead without avocado and peanuts. Add avocado and peanuts just before serving.

Nutritional information per serving: 520 calories; 10 g protein; 52 g carbohydrates; 32 g fat (55% calories from fat); 4 1/2 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 490 mg sodium; 7 g fiber.

Sweet and Tangy Pickled Grape Dogs

Prep time: 15 minutes, plus 1 hour marinating time
Cook time: 5 minutes
Servings: 8 (1/4 cup relish per serving)

  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon black peppercorns
  • 1/2 cup wine vinegar
  • 1/4 cup packed brown sugar
  • 2 1/4 cups quartered or coarsely chopped Grapes from California (red, green, black or combination)
  • 1/4 cup thinly sliced red onion
  • 8 turkey or chicken hot dogs
  • 8 hot dog buns, lightly toasted
  1. Place mustard seeds, coriander seeds and black peppercorns in small resealable bag. Using meat mallet or rolling pin, crush seeds and peppercorns.
  2. In small saucepan, stir vinegar, sugar, seeds and peppercorns; bring to boil. Remove from heat and stir to dissolve sugar; let cool. Stir in grapes and onion; set aside to cool and marinate 1 hour, stirring occasionally.
  3. Heat grill to medium heat.
  4. Grill hot dogs 5 minutes, turning occasionally, or until charred and heated through.
  5. Place hot dogs in buns. Using slotted spoon, top with pickled grapes.

Nutritional information per serving: 280 calories; 10 g protein; 39 g carbohydrates; 10 g fat (32% calories from fat); 2 g saturated fat (6% calories from saturated fat); 35 mg cholesterol; 630 mg sodium; 1 g fiber.

Creamy Vegan Grape Ice Cream

Prep time: 20 minutes
Cook time: 10-15 minutes
Servings: 8 (1/2 cup per serving)

  • 1 pound stemmed black Grapes from California
  • 12 ounces vanilla oat coffee creamer, well chilled
  • 12 ounces unsweetened oat coffee creamer, well chilled
  1. In high-speed blender, puree grapes until smooth. Transfer to medium saucepan and bring to simmer. Reduce heat to low and cook 10-15 minutes, or until reduced to 1 cup. Cover and refrigerate until well chilled.
  2. Stir creamer into pureed grapes and pour into bowl of ice cream maker. Freeze according to manufacturer's directions. Transfer to freezer-safe container; cover and freeze until firm.

Substitution: For lighter color, use 3/4 pound black grapes and 1/4 pound red.

Note: Make sure ice cream maker bowl is well chilled or frozen before making ice cream.

Nutritional information per serving: 140 calories; 0 g protein; 22 g carbohydrates; 6 g fat (39% calories from fat); 0 g saturated fat; 0 mg cholesterol; 45 mg sodium; 1 g fiber.

Source: California Table Grape Commission

 

Main Dishes 22 June 2023

Elevate Summer Entertaining with an Enjoyable Crunch

(Family Features) As families and friends gather on patios and decks to enjoy the warmth of summer and meals fresh off the grill, many are searching for that perfect ingredient that can complement salads, appetizers, main courses, desserts and more.

This year, you can turn to pecans to elevate meals and give your guests something to rave about. Iconic for their flavor versatility – shining in a wide range of profiles from sweet and spicy to salty, smoky and savory – they’re a tasty addition for favorite summertime recipes.

From an enjoyable crunch to comforting creaminess and a satisfying chew, pecans deliver a perfect bite and texture. These Grilled Pork Chops with Peach Pecan Salsa, for example, are loaded with fresh flavors for an easy, nutritious warm-weather meal.

Taste is just the beginning – pecans also pack a nutritious punch with a unique mix of health-promoting nutrients and bioactive compounds. Known for their rich, buttery consistency and naturally sweet taste, pecans have a longstanding tradition as a nut topping. They’re sprinkled atop this Spiced Pecan Grilled Peach Salad with Goat Cheese for a refreshing seasonal salad with a nutty crunch.

To find more recipes that take summer entertaining to the next level, visit EatPecans.com.

Grilled Pork Chops with Peach Pecan Salsa

Cook time: 25 minutes
Servings: 4

  • 4 boneless pork loin chops (each 1-inch thick)
  • 3/4 teaspoon, plus 1/8 teaspoon, kosher salt, divided
  • freshly ground black pepper, to taste
  • 2 medium peaches, diced
  • 2/3 cup raw pecan pieces
  • 2 tablespoons red onion, diced
  • 2 tablespoons chopped fresh basil
  • 1 teaspoon minced jalapeno pepper
  • 2 teaspoons lime juice
  1. Season pork chops with 3/4 teaspoon salt and black pepper, to taste.
  2. Heat grill or grill pan to medium-high heat.
  3. Grill pork chops until browned, about 5 minutes. Flip and cook 5-6 minutes until food thermometer inserted in center registers 135 F.
  4. Transfer to plate and rest at least 5 minutes until internal temperature rises to 145-160 F.
  5. Gently stir peaches, pecans, onion, basil, jalapeno, lime juice and remaining salt.
  6. Add salsa on top of each pork chop with remaining salsa on side.

Spiced Pecan Grilled Peach Salad with Goat Cheese

Prep time: 5 minutes
Cook time: 50 minutes
Servings: 4

Spiced Pecans:

  • 1 large egg white
  • 3 tablespoons dark brown sugar
  • 1 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon kosher salt
  • 2 cups pecan halves

Salad:

  • 1/4 cup, plus 2 teaspoons, extra-virgin olive oil or pecan oil, divided
  • 1/4 cup white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon kosher salt
  • pepper, to taste
  • 2 large peaches, halved and pits removed
  • 6 cups mixed baby greens (such as arugula, spring mix and spinach)
  • 4 ounces soft goat cheese
  1. To make spiced pecans: Preheat oven to 275 F. Line rimmed baking sheet with parchment paper and set aside.
  2. In medium bowl, whisk egg white, brown sugar, cinnamon, cayenne pepper and salt until well combined. Fold in pecans and mix until evenly coated in mixture. Spread in single layer on prepared baking sheet.
  3. Bake 45-50 minutes, stirring occasionally until pecans are fragrant and golden brown. Allow to cool completely.
  4. To make salad: Heat grill to medium-high heat.
  5. In small bowl, whisk 1/4 cup olive oil, white wine vinegar, Dijon mustard, garlic powder, salt and pepper, to taste. Set aside.
  6. Brush cut sides of peach halves with remaining olive oil and grill until grill lines appear and peaches become tender, 3-5 minutes. Remove peaches and cut into slices.
  7. Divide greens among four plates. Top with grilled peach slices and goat cheese. Divide 1 cup spiced pecans evenly among salads and reserve remaining cup for snacking. Drizzle each salad with vinaigrette.

Source: American Pecan Promotion Board

Vegetarian 06 March 2023

Plant-Forward Picnic Recipes Perfect for Spring

(Family Features) Between the welcome warmth of the sun’s rays and a nearly universal desire to get outdoors, springtime is a beloved season for enjoying an al fresco meal. Add in fresh produce to heighten the flavors of family favorites and the table is set for a delicious picnic.

Whether your warm-weather adventures take you to a nearby park, a neighbor’s patio or simply your own backyard, satisfying those spring cravings often starts with plant-forward dishes. From tomatoes and onions to mushrooms, Brussels sprouts and other fruits and veggies, you can rely on Mother Nature to give picnic recipes a boost.

For example, these fresh ideas from Aramark’s Feed Your Potential program offer easy solutions to take your loved ones outdoors for a meal all can enjoy. As a popular springtime lunch, sandwiches provide the opportunity to customize servings according to each person’s preferences.

These Portobello Mozzarella Sandwiches are a plant-forward version loaded with grilled mushrooms, fresh mozzarella, pesto mayo, arugula and a balsamic glaze on ciabatta rolls. For an added touch of freshness, a homemade tomato bruschetta topping combines tomatoes, red onions, basil and more to capitalize on a peak produce season.

No picnic is complete without a side that perfectly complements the main course. For a delicious solution that’s fast and easy to make, try a new twist on an al fresco classic: coleslaw. A healthy accompaniment to the sandwiches, this Apricot Brussels Sprouts Coleslaw is an ideal spring dish that calls for less than 10 ingredients and requires simple prep so you can make it fresh before heading out the door.

Visit Aramark’s Feed Your Potential website, fyp365.com, to find more picnic-worthy recipe ideas.

Portobello Mozzarella Sandwiches

Recipe courtesy of Aramark
Servings: 4

Tomato Bruschetta Topping:

  • 1/4 pound fresh plum tomatoes, cored and diced
  • 2 tablespoons red onion, peeled and minced
  • 2 tablespoons fresh basil leaves, thinly sliced
  • 1 teaspoon olive oil
  • 1/4 teaspoon kosher salt
  • 1 pinch ground black pepper
  • 1 pinch fresh garlic, peeled and finely minced

Sandwiches:

  • 1 pound fresh portobello mushrooms, cleaned, stems removed, sliced thin
  • 3 tablespoons olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1/4 cup mayonnaise
  • 2 1/2 tablespoons prepared basil pesto
  • 4 ciabatta rolls (4-by-4 inches), split in half
  • 4 ounces fresh mozzarella cheese, sliced small
  • 4 ounces tomato bruschetta topping
  • 2 ounces fresh baby arugula
  • 1/4 cup balsamic glaze
  1. To make tomato bruschetta topping: In bowl, combine tomatoes, onion, basil, olive oil, salt, pepper and garlic. Set aside.
  2. To make sandwiches: Preheat grill pan or grill to medium heat.
  3. Toss sliced mushrooms with olive oil, garlic powder, salt and pepper.
  4. Grill mushrooms until fork-tender, 3-4 minutes on each side. Let cool.
  5. Mix mayonnaise with pesto until combined. Spread 2 tablespoons pesto mayonnaise on cut sides of each roll.
  6. For each sandwich, layer 1/4 of grilled mushrooms, mozzarella slices, tomato bruschetta topping, arugula and balsamic glaze.
  7. Top with other roll halves. Cut diagonally in half to serve.

Apricot Brussels Sprouts Coleslaw

Recipe courtesy of Aramark
Servings: 4

  • 2 tablespoons Dijon mustard
  • 1 tablespoon honey
  • 1 tablespoon granulated sugar
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 2 cups trimmed and shredded Brussels sprouts
  • 1 cup dried apricot, diced
  • 1 cup red onion, trimmed and diced
  1. Combine mustard, honey, sugar, salt and pepper. Mix well.
  2. Add Brussels sprouts, apricot and onion; toss to coat.

Source: Aramark

Videos 20 February 2023

Sweetpotato Power Salad

(Family Features) Bright, beautiful spring days often call for fresh, delicious meals that give you energy to enjoy the great outdoors. Whether you’re hitting the pavement for a run, powering up for an afternoon at the office or picnicking with loved ones, nutrition and flavor can go hand in hand with an easy-to-make salad.

For your next springtime meal, lean on a versatile ingredient like sweetpotatoes as a key ingredient in this Sweetpotato Power Salad, a light yet filling solution that can feed the whole family. Easy to add to a variety of recipes to enhance flavor and nutrition content, sweetpotatoes can be used in sweet, savory, simple or elevated recipes. Plus, they can be prepared on the stove, baked, microwaved, grilled or slow cooked to fit your favorite dishes as a natural sweetener without added sugar.

According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood” because they’re rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. Due to their high carbohydrate content, they’re an ideal option for athletes before and after exercising with complex carbohydrates that provide sustained energy. Additionally, the antioxidants help reduce inflammation and aid in muscle repair, meaning sweetpotatoes can help both your endurance and recovery.

Another fun fact: the North Carolina Sweetpotato Commission deliberately spells “sweetpotato” as one word, a spelling officially adopted by the National Sweetpotato Collaborators in 1989 to avoid confusion with the white potato or yam among shippers, distributors, warehouse workers and consumers. However, this spelling isn’t universal; you can help teach others and update dictionary entries by signing the change.org petition to give this superfood its due.

Find more information and springtime recipe inspiration at ncsweetpotatoes.com.

Watch video to see how to make this recipe!

Sweetpotato Power Salad

Recipe courtesy of Carol Brown on behalf of the North Carolina Sweetpotato Commission
Servings: 6

  • 4-6       North Carolina Sweetpotatoes, peeled and diced (6 cups)
  • 2          teaspoons, plus 1 tablespoon, olive oil, divided
  • 3/4       teaspoon salt, divided
  • 1/4       teaspoon pepper
  • 1 1/2    bunches curly kale, rinsed and chopped (7-8 cups)
  • 1/2       large lemon, juice only
  • 1          can (15 ounces) garbanzo beans, rinsed and drained
  • 1          large avocado, pitted and diced
  • 1/2       cup cranberries
  • 1/2       cup coarsely chopped almonds
  • 1/4       cup red onion, chopped
  • 1/2-3/4             cup feta or goat cheese

Dressing:

  • 2          tablespoons pure maple syrup
  • 2          tablespoons olive oil
  • 1/4       cup balsamic or white vinegar
  1. Preheat oven to 375 F.
  2. Place sweetpotatoes in large bowl. In small bowl, lightly whisk 2 teaspoons olive oil, 1/2 teaspoon salt and pepper. Toss on sweetpotatoes and place potatoes on large sheet pan. Bake 35-40 minutes until tender, flipping once during baking.
  3. Place chopped kale in large bowl. In small bowl, lightly whisk remaining olive oil, remaining salt and lemon juice. Pour over kale and massage with hands until mixed, about 1 minute.
  4. To make dressing: In bowl, whisk syrup, olive oil and vinegar.
  5. In bowl with kale, add garbanzo beans, avocado, cranberries, almonds, red onion, sweetpotatoes and cheese. Toss with salad dressing and serve.
  6. Note: Sweetpotatoes can be baked and refrigerated 1 day in advance.

Source: North Carolina Sweetpotato Commission

About Us

We love cooking, eating, and connecting with people from around the world.

Email: This email address is being protected from spambots. You need JavaScript enabled to view it.