(Family Features) If your goals for 2024 include a healthier lifestyle and added nutrition, your mission is likely to start with a refreshed menu. Add a few newfound favorites to this year’s rotation like wraps, salads and smoothies to power each day and propel yourself toward wellness success.
These easy-to-make, better-for-you recipes offer simple solutions to keep your goals on track without taking flavor off the table. Begin busy days with an energy boost from a Strawberry Oatmeal Smoothie then tackle lunchtime cravings or make family dinner a cinch with BLT Wraps with Avocado Spread. For a hearty salad to pair with favorite meals or enjoy all on its own, this Roasted Cauliflower and Potato Spinach Salad is an ideal way to make 2024 your best year yet.
Visit Culinary.net to discover more nutritious solutions in the new year.
Wrap Your Way to a Nutritious Year
Planning and executing a more nutritious menu can often be thwarted by lunchtime cravings or busy weeknights that leave little time to cook at home. Rather than giving in to those takeout temptations, turn to easy recipes you can create yourself with just a few simple, on-hand ingredients.
Grab tortillas out of the pantry and a few favorites from the refrigerator to make these BLT Wraps with Avocado Spread, which are perfect for meal-prepping weekday lunches or whipping up at a moment’s notice for a family dinner. Bacon, a nearly unanimous favorite, teams up with a homemade avocado spread, lettuce and tomatoes for fresh taste without the hassle.
For a satisfying meal without leaving behind health goals, serve with a hearty salad or Spanish rice and banana peppers on the side.
BLT Wraps with Avocado Spread
- 8 slices bacon
- 1 avocado, peeled and pitted
- 1/4 cup sour cream
- 1 lime, juice only
- 1/2 teaspoon hot sauce
- 1/2 teaspoon Worcestershire sauce
- 1/4 teaspoon salt
- 4 flour tortillas
- 4 large red leaf lettuce leaves
- 2 large tomatoes, cut into 1/4-inch slices
- Spanish rice (optional)
- banana peppers (optional)
- In large skillet, cook bacon until crispy. Drain on plate lined with paper towels. Set aside.
- In medium bowl, mash avocado, sour cream, lime juice, hot sauce, Worcestershire sauce and salt with fork until combined and smooth.
- Spread thin layer of avocado mixture over tortillas. Layer with lettuce leaves, tomatoes and bacon. Fold sides up and roll.
- Serve with Spanish rice and banana peppers, if desired.
Fresh Flavors for the New Year
If you’re among those looking to set goals and wellness intentions for the new year, it’s important to equip yourself with the right tools, whether information or inspiration, to help support you on your journey toward a healthier lifestyle. That can start with something as easy as elevating your menu and the ingredients you keep on-hand.
For example, Fresh Express offers more than 100 varieties of fresh, healthy and convenient ready-to-eat salads, including the French Blue Cheese Salad Kit, which combines a nutrient-dense salad mix of fresh baby spinach, spring mix, red cabbage and carrots, and is enhanced with aromatic blue cheese, crunchy garlic brioche croutons and a savory French blue cheese dressing. Available in the refrigerated produce department, the kit can be paired with better-for-you ingredients like roasted cauliflower and seasoned potatoes to make this Roasted Cauliflower and Potato Spinach Salad in less than an hour.
Visit freshexpress.com to discover more recipes and find a store near you.
Roasted Cauliflower and Potato Spinach Salad
Prep time: 15 minutes
Cook time: 40 minutes
- 1 small head cauliflower, cut into florets
- 3 tablespoons olive oil, divided
- 2 teaspoons Italian seasoning, divided
- 1/2 teaspoon salt, divided
- 1 pound fingerling potatoes, quartered
- 1 package (8 ounces) Fresh Express French Blue Cheese Salad Kit
- Heat oven to 425 F.
- In large bowl, toss cauliflower florets with 2 tablespoons olive oil. Sprinkle with 1 teaspoon Italian seasoning and 1/4 teaspoon salt; mix well. Arrange in single layer on sheet pan.
- Bake cauliflower 30-40 minutes, tossing once halfway through, until tender and lightly charred. Cool.
- In bowl, toss potatoes with remaining olive oil. Sprinkle with remaining Italian seasoning and salt; mix well. Arrange in single layer on sheet pan.
- Bake potatoes 20 minutes until tender and lightly browned. Cool.
- Place greens from salad kit in large bowl; add roasted vegetables. Drizzle with dressing from salad kit; mix well. Top with croutons and blue cheese from salad kit.
Start Each Day Strong
Giving your mornings a delicious boost doesn't have to be a chore. In fact, it can be just as easy as it is delicious with a fresh, fruity smoothie ready in a matter of minutes.
Just six blended ingredients are all you need to make this Strawberry Oatmeal Smoothie, a creamy solution that makes for a nutritious, refreshing and filling breakfast before heading out the door.
Strawberry Oatmeal Smoothie
- 1/2 cup rolled oats
- 1 banana
- 14 frozen strawberries
- 1 cup soy milk
- 1 1/2 teaspoons sugar
- 1/2 teaspoon vanilla extract
- In blender, grind oats. Add banana, strawberries, soy milk, sugar and vanilla extract then blend until smooth. Pour into glass or to-go container and serve.
Source: Fresh Express
(Family Features) With a return to busy fall routines, it can be challenging for many families to find the time to sit down at the table for nutritious meals.
Adding an option like Florida Orange Juice to your family’s routine can help fuel them throughout the day. Whether drinking it on its own or by adding it to recipes like Grilled Turkey Club with Orange Juice-Infused Aioli or Orange Cream Smoothies, you can feel good about incorporating a beverage with essential vitamins and minerals, nutrients for immune system support and no added sugars.
Diet and nutritional benefits: Both nutritious and delicious, drinking 100% orange juice can increase fruit intake as well as provide key nutrients including vitamin C, potassium, folate, thiamin and magnesium, as well as vitamin D and calcium in fortified juice. Research has found children whose diets include orange juice tend to have healthier diets and higher levels of physical activity compared to those whose do not. The American Academy of Pediatrics recommends limiting 100% fruit juice to no more than 4-6 ounces daily for children ages 2-6 and no more than 8 ounces for children ages 7 and older.
Immune support: 100% orange juice can help support the immune system by providing a variety of vitamins and minerals. For example, an 8-ounce glass of 100% orange juice is an excellent source of vitamin C, which helps protect cells and promote the production and function of immune cells. An 8-ounce serving of fortified 100% orange juice is a good source of vitamin D, which plays an important role in regulating immune response to help fight off bacteria and viruses that get into the body. Additionally, 100% orange juice has many beneficial plant compounds, flavonoids and colorful carotenoids, which work to support the immune system by fighting inflammation and helping cells communicate with each other.
No added sugar: Unlike many foods and beverages that contain added sugars, the natural sugar in 100% orange juice comes with vitamins, minerals and antioxidants. In fact, a study published in “Frontiers in Nutrition” found children and adults who consumed 100% orange juice had lower intakes of added sugar compared to those who did not.
“Today, children are consuming fewer fruits and vegetables and missing out on key vitamins and minerals,” said Dr. Rosa Walsh, scientific research director at the Florida Department of Citrus. “Many children have inadequate intake of folate, riboflavin, thiamin, vitamin C, vitamin D, potassium, iron and zinc. This doesn’t have to be the case. A glass of 100% orange juice is a convenient option, according to the Dietary Guidelines for Americans, that counts toward fruit intake and one I know children love. Parents should make sure to look for 100% orange juice on the container. This ensures you are serving a nutrient-dense beverage with no added sugar.”
Visit floridajuice.com to find more nutritious recipes.
Grilled Turkey Club with Orange Juice-Infused Aioli
Orange Juice-Infused Aioli:
- 1 cup mayonnaise
- 1/2 cup Florida Orange Juice
- 2 tablespoons chopped parsley
- 2 cloves garlic, grated
- 2 teaspoons Dijon mustard
- 8 slices multi-grain bread
- 1 cup watercress
- 8 ounces thinly sliced smoked turkey
- 4 slices provolone cheese
- nonstick cooking spray
- To make aioli: In small bowl, whisk mayonnaise, orange juice, parsley, garlic and Dijon mustard.
- To make turkey club: Spread 2-3 teaspoons aioli on four bread slices. Spread watercress on top of aioli. Top watercress with turkey, cheese and remaining bread slices.
- Spray grill pan, electric skillet or cast-iron skillet with nonstick cooking spray and warm over medium heat. When pan is hot, add sandwiches, cheese side down, and cook until bread is golden brown and cheese has melted, about 4 minutes. Gently flip and cook 2-3 minutes, or until bread is golden brown.
- Serve with remaining aioli as dipping sauce.
Orange Cream Smoothies
- 1 1/2 cups Florida Orange Juice
- 2 cups ice
- 6 ounces non-fat vanilla Greek yogurt
- 1/2 cup vanilla almond or soy milk
- In blender on medium speed, blend orange juice, ice, Greek yogurt and vanilla almond or soy milk until smooth and creamy.
- Pour into two tall glasses.
Source: Florida Department of Citrus