(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

(Family Features) Regardless of your motivation, opting for meatless meals regularly provides plenty of benefits that extend from the health of you and your loved ones to your wallet and the environment. 

Whether you’re a vegetarian, vegan, considering making some lifestyle changes or just want to give an on-trend meal prep strategy a try, going meatless can help reduce your intake of red and processed meats, decrease greenhouse gas emissions that cause climate change and save money on substitute ingredients like grains, vegetables, fruits and legumes that are often cheaper than meat.

For example, starting with a versatile pantry staple like Success Brown Rice can make mealtimes quick and easy. Ready in just 10 minutes without measuring or the mess, the fluffy, nutty, non-GMO rice is free of MSG and preservatives, lending itself perfectly to satisfying and hearty meals like these Baked Vegetarian Taquitos. Or for a twist on a classic dish, Tri-Color Quinoa can be layered with traditional flavors in this Mushroom Spinach “Lasagna.” Packed with protein and all nine essential amino acids, the quinoa is a good source of fiber.

To find more meatless meal inspiration, visit SuccessRice.com.

Baked Vegetarian Taquitos

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

• 1 bag Success Brown Rice
• 1 cup shredded collard greens, packed
• 1/4 cup frozen corn
• 1 cup canned black beans, drained and rinsed
• 2/3 cup canned pumpkin puree
• 1 1/2 tablespoons taco seasoning
• 8 flour tortillas (6 inches each)
• 1 cup Monterey Jack cheese, shredded
• 2 tablespoons olive oil
• sour cream, for dipping
• salsa, for dipping
• guacamole, for dipping
• fresh cilantro, for garnish

1. Prepare rice according to package directions; add collard greens and corn to water during last 5 minutes.
2. Preheat oven to 450 F. Drain rice and vegetables; transfer to saucepan. Stir in black beans, pumpkin puree and taco seasoning.
3. Spoon 1/3 cup rice mixture into center of one tortilla; sprinkle with 2 tablespoons Monterey Jack cheese. Roll up tightly. Place seam side down on parchment paper-lined baking sheet. Repeat with remaining tortillas, filling and cheese. Brush taquitos with olive oil; sprinkle with remaining cheese.
4. Bake 10-15 minutes, or until tortillas are crisp and cheese is melted.
5. Serve taquitos with sour cream, salsa and guacamole for dipping. Garnish with fresh cilantro.

Mushroom Spinach "Lasagna"

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 6

• 2 bags Success Tri-Color Quinoa
• 1 tablespoon olive oil
• 2 garlic cloves, chopped
• 1/2 cup onion, chopped
• 1 cup mushrooms, sliced
• 4 cups baby spinach leaves
• 3 cups tomato sauce
• 2 cups ricotta cheese
• 1 egg, lightly beaten
• 1/2 cup grated Parmesan cheese, divided
• 1 tablespoon Italian seasoning
• 1 1/2 cups shredded mozzarella cheese, divided

1. Prepare quinoa according to package directions.
2. Preheat oven to 375 F.
3. In large skillet, heat oil over medium heat. Add garlic and onions; saute 1 minute. Add mushrooms and cook 5 minutes, stirring occasionally. Add spinach and stir until wilted, about 2 minutes. Stir in tomato sauce and keep warm.
4. In medium bowl, combine ricotta, egg, 1/4 cup Parmesan cheese and Italian seasoning.
5. Place 1 cup sauce in bottom of 2-quart baking dish. Spread half of quinoa evenly over sauce. Top with half of ricotta mixture. Top with 1 cup sauce. Sprinkle with 1 cup mozzarella. Repeat layers, finishing with remaining mozzarella and Parmesan cheese.
6. Bake uncovered 30 minutes. Serve warm.

Source: Success Rice

(Family Features) Red or white, sweet or dry, wine lovers are often entertainers at heart. When inviting guests to share your personal favorites, nothing enhances a tasting get-together quite like complementary snack and wine pairings.

The next time you find a wine party on your schedule, consider these simple yet delicious recommendations from sommelier and founder of “The Lush Life,” Sarah Tracey, who partnered with Fresh Cravings to create “Dips and Sips.” Aimed at reinventing wine and cheese parties, the movement focuses on simplistic recipes, easy dip pairings and suggested wines.

“When I entertain at home, I’m always looking for ways to impress my friends with fresh, creative bites I can pair with wine,” Tracey said. “My favorite hack is finding great products with high-quality ingredients then creating simple, elevated ways to serve them. The less time I spend in the kitchen, the more time I get to spend with my guests.”

Tracey relies on the versatility of Fresh Cravings’ array of dip options and crowd-pleasing, bold flavors worth celebrating. With authentic-tasting chilled salsas offering a vibrant alternative to soft, dull blends of jarred salsa and flavor-filled hummus made with premium ingredients like Chilean Virgin Olive Oil, these dips elevate both traditional and reinvented recipes.

For example, Tracey’s recipes for Polenta Rounds with Pico de Gallo Salsa and Crab, Spiced Butternut Squash Naan Flatbreads, Cheesy Tortilla Cutouts with Salsa and Hummus-Stuffed Mushrooms offer flavorful, easy-to-make appetizers that can make entertaining easy and effortless. Plus, these crave-worthy morsels are just as tasty and approachable for guests choosing to skip the wine.

Find more recipe and pairing ideas perfect for enhancing your next party at FreshCravings.com.

Hummus-Stuffed Mushrooms

Recipe courtesy of Sarah Tracey
Total time: 15 minutes
Servings: 6

• Nonstick olive oil spray
• 16 ounces cremini mushrooms, stems removed and gills scooped out
• salt, to taste
• pepper, to taste
• 1 container Fresh Cravings Classic Hummus
• 1 jar manzanilla olives stuffed with pimientos, cut in half
• 1 jar roasted red pepper strips
• Oregon Pinot Noir

1. Preheat oven to 375 F. Prepare sheet pan with nonstick olive oil spray.
2. Place mushroom caps on sheet pan, spray with olive oil and season with salt and pepper, to taste.
3. Roast 7-8 minutes then let mushrooms cool to room temperature.
4. Fill each mushroom cap with hummus and top each with one olive slice.
5. Thinly slice roasted red pepper strips and arrange around olive slices.
6. Pair with lighter bodied pinot noir with cherry tones from Oregon.

Cheesy Tortilla Cutouts with Salsa

Recipe courtesy of Sarah Tracey
Total time: 20 minutes
Servings: 6

• Nonstick cooking spray
• 6 large flour tortillas
• 16 ounces pepper jack cheese, grated
• 1 can (4 ounces) green chiles, drained
• 1 bunch fresh cilantro, finely chopped
• 1 container Fresh Cravings Restaurant Style Salsa, Medium
• New Zealand Sauvignon Blanc

1. Preheat oven to 350 F. Prepare sheet pan with nonstick cooking spray.
2. Place large flour tortilla on sheet pan. Top with handful of grated cheese.
3. Sprinkle chiles on top of cheese layer. Add chopped cilantro. Sprinkle with additional cheese.
4. Top with another tortilla. Bake until cheese is melted, about 10 minutes. Work in batches to make three sets of cheese-filled tortillas.
5. Cut out desired shapes with cookie cutters.
6. Serve with salsa and pair with sauvignon blanc from New Zealand with zest and zing.

Spiced Butternut Squash Naan Flatbreads

Recipe courtesy of Sarah Tracey
Total time: 25 minutes
Servings: 6

• 1 1/2 pounds butternut squash
• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• salt, to taste
• pepper, to taste
• 1 container Fresh Cravings Roasted Garlic Hummus
• 1 package mini naan dippers
• 1 bunch fresh rosemary, minced
• La Veielle Ferme Rosé

1. Preheat oven to 425 F.
2. Chop butternut squash into 1/2-inch chunks.
3. Toss squash with olive oil, maple syrup, cumin and chili powder.
4. Spread on sheet pan, sprinkle with salt and pepper, to taste, and roast until tender, about 20 minutes.
5. Spread hummus on naan dippers and top each with squash and fresh rosemary.
6. Pair with deeper, savory and earthy rosé.

Polenta Rounds with Pico de Gallo Salsa and Crab

Recipe courtesy of Sarah Tracey
Total time: 30 minutes
Servings: 6

• 1 tube (16 ounces) prepared polenta
• nonstick cooking spray
• salt, to taste
• 8 ounces jumbo lump crabmeat
• 1 container Fresh Cravings Pico de Gallo Salsa, Mild
• 1 bunch fresh mint, finely chopped
• Mateus Rosé

1. Heat oven to 400 F.
2. Slice polenta into 1/4-inch thick rounds. Arrange on baking sheet sprayed with nonstick cooking spray and bake 20-25 minutes until golden brown and crispy. Sprinkle with salt, to taste, and let cool.
3. Combine jumbo lump crabmeat with salsa.
4. Top each polenta round with crab salsa mixture.
5. Garnish with finely chopped fresh mint and pair with vibrant, fruity rosé.

Source: Fresh Cravings

(Family Features) Despite busy lives and full schedules, finding time for regular meals with loved ones encourages connections and conversations that can benefit mental and physical well-being. Gathering your family, friends, coworkers or neighbors at least once a week to spend time together over a meal provides opportunities to decompress and socialize.

If you’re looking for a little delicious inspiration, the American Heart Association recommends scheduling one night per week to create a recurring tradition and enjoy favorites such as breakfast for dinner. Recipes like Egg, Avocado and Black Bean Breakfast Burritos; Huevos Rancheros; and Southwestern Quinoa and Egg Breakfast Bowls from the Healthy for Good Eat Smart initiative, nationally supported by Eggland’s Best, are perfectly suited for sharing while making time to destress at the dinner table.

In fact, according to a study by “Canadian Family Physician,” regular meals at home with loved ones can reduce stress, boost self-esteem and make everyone feel connected with mealtime conversations that allow a chance to unplug and unwind.

Meals don’t have to be elaborate for a successful evening together. Despite the perceived effort involved with preparing a meal, research published in “Preventive Medicine” shows those who have frequent meals with others, particularly parents with their children, may improve social and emotional well-being.

In addition to the mental and emotional benefits of meals with loved ones, eating together can also encourage healthier choices when better-for-you recipes are on the menu. Dining as a group can provide inspiration to try heart-healthy recipes that include the wide variety of vegetables, fruit, whole grains and healthy protein sources recommended by the American Heart Association to help prevent heart disease and stroke.

To find recipe ideas, conversation starters and more tips for mealtime, visit heart.org/together.

Huevos Rancheros

Servings: 4

Salsa:

• 1 teaspoon canola oil
• 1/2 cup diced yellow onion
• 1/2 cup diced poblano pepper, seeds and ribs discarded
• 1 small fresh jalapeno pepper, seeds and ribs discarded, minced
• 1 1/2 teaspoons minced garlic
• 1 can (14 1/2 ounces) no-salt-added crushed tomatoes
• 2 tablespoons water
• 1/4 teaspoon salt

Huevos Rancheros:

• 1 teaspoon canola oil
• 4 large eggs
• 4 corn tortillas (6 inches), warm
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 1/4 cup shredded low-fat Mexican cheese blend
• 1 small avocado, quartered and sliced
• 2 tablespoons chopped fresh cilantro (optional)
• 1 medium lime, cut into four wedges (optional)

1. To make salsa: In medium saucepan over medium heat, heat oil, swirling to coat bottom. Cook onion 2 minutes, or until almost soft, stirring frequently. Cook poblano and jalapeno peppers 2 minutes, stirring frequently. Stir in garlic. Cook 1 minute. Stir in tomatoes, water and salt. Bring to boil. Reduce heat to low. Simmer 5 minutes. Remove from heat. Cover to keep warm.
2. To make huevos rancheros: In medium nonstick skillet over medium heat, heat oil, swirling to coat bottom. Cook eggs 3-4 minutes, or until whites are set and edges are fully cooked.
3. Place one tortilla on each plate. Top each tortilla with beans and one egg, being careful not to break yolk. Gently top each egg with warm salsa, cheese and avocado slices.
4. Sprinkle each serving with cilantro and serve with lime wedge, if desired.

Egg, Avocado and Black Bean Breakfast Burritos

Servings: 4

• Nonstick cooking spray
• 1 1/3 cups liquid egg whites
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 4 whole-wheat tortillas (6 inches, lowest sodium available)
• 2 medium avocados, sliced
• 1/4 cup hot sauce or salsa (lowest sodium available, optional)

1. Lightly spray large skillet with nonstick cooking spray. Heat over medium heat.
2. In skillet, stir egg whites constantly with rubber spatula to scramble. Cook until eggs are almost set. Add beans, stirring until combined and heated through.
3. Microwave tortillas on high 45 seconds. Transfer to work surface.
4. Spread egg mixture in center of each tortilla. Top with the avocado and hot sauce, if desired.
5. For each burrito, fold two sides of tortilla toward center. Starting from closest unfolded side, roll burrito toward remaining unfolded side to enclose filling. Transfer with seam side down to plates.

Southwestern Quinoa and Egg Breakfast Bowls

Servings: 4

• 1/4 cup uncooked quinoa, rinsed and drained
• 2 medium tomatoes, chopped (about 2 cups)
• 1 cup no-salt-added frozen corn, thawed
• 1/2 medium avocado, pitted and diced
• 1/4 cup chopped green onions
• 1/2 cup chopped fresh cilantro (optional)
• nonstick cooking spray
• 4 large eggs
• 1/8 teaspoon salt
• 1/4 teaspoon pepper
• red hot-pepper sauce, to taste (optional)

1. Cook quinoa according to package directions. Remove from heat.
2. Spoon quinoa into four bowls. Top each with tomatoes, corn, avocado, green onions and cilantro, if desired.
3. Lightly spray large skillet over medium-high heat with nonstick cooking spray. Crack eggs into skillet. Sprinkle eggs with salt and pepper. Cook, uncovered, 3-4 minutes, or until egg whites are set but yolks are still runny. Using spatula, carefully transfer one egg sunny side up into each bowl. Sprinkle with hot sauce, if desired.

Source: American Heart Association

(Family Features) Gifts and cards are surely appreciated, but one of the best gifts for many parents is simply time spent together. No special occasion is necessary – just loving moments enjoyed as a family.

You can make those moments memorable with a tasty snack like Apple and Blood Orange Pinwheels made with the satisfying texture and taste of Envy Apples. With a consistently balanced, refreshing sweetness coupled with crisp elegant crunch, they’re easily spotted by their large, sharable size and crimson red skin perfect for snacks that bring loved ones together.

Pair these fruit-forward pinwheels with a relaxing day spent watching a family-friendly show like “Strawberry Shortcake” as she and her pals discover hidden treasures while on vacation, encounter mysterious monsters and tangle with out-of-control spring flowers while she “bakes the world to a better place” all year round.

Find more recipe ideas to celebrate moms and dads at EnvyApple.com.

Watch video to make this recipe!

Apple and Blood Orange Pinwheels

Prep time: 10 minutes
Servings: 4

• 1          flour tortilla (10 inches)
• 1/2       cup hazelnut spread
• 1          Envy Apple, sliced thin
• 2          blood oranges, peeled and sliced

1. Using spatula or spoon, coat one side of tortilla with hazelnut spread.
2. Evenly layer apple slices on hazelnut spread, applying light pressure with hands so they stick to tortilla
3. Layer blood orange slices over apple slices.
4. Roll up tortilla tightly.
5. Cut tortilla into 5-8 slices, each approximately 1 1/2-2 inches.
6. Secure pinwheels with toothpicks or arrange tightly on serving tray.

Source: Envy Apples

(Family Features) Liven up your mealtime routine with the fresh global flavors of an at-home fiesta for a memorable way to rethink your menu. With nearly countless ways to spice up the kitchen using inspiration from around the world, it’s easy to find something new and exciting.

For example, these Sloppy Joe Mini Tacos from “The New York Times” bestselling cookbook author Stephanie Banyas offer a true flavor fusion. The lively blend of ground turkey or pork chorizo, cheeses, spices and veggies pop when combined with the high-quality ingredients of Fresh Cravings Salsa.

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.

“This is the ultimate mashup of two school lunch favorites: Sloppy Joes and Tacos,” Banyas said. “It includes some serious attitude thanks to Fresh Cravings Salsa’s hearty blend of diced tomatoes, onions, fragrant cilantro and Anaheim and Serrano chili peppers.”

Visit freshcravings.com for more ways to spice up your at-home fiesta.

Watch video to see how to make this recipe!

Sloppy Joe Mini Tacos

Recipe courtesy of Stephanie Banyas
Yield: 12-15 tacos

• 1          container (16 ounces) Fresh Cravings Restaurant Style Salsa (mild or medium)
• 3          tablespoons ketchup
• 2          tablespoons yellow, brown or Dijon mustard
• 2          teaspoons Worcestershire sauce
• 2          heaping tablespoons light brown sugar
• 2          tablespoons vegetable oil
• 8          ounces ground turkey or pork chorizo
• 8          ounces 90% lean ground chuck or turkey
• salt, to taste
• freshly ground black pepper, to taste
• 1/4       cup water
• 15        tortillas
• 1/4       cup finely chopped fresh cilantro leaves
• 1          cup crumbled cotija cheese
• 1          cup shredded Mexican blend cheese (optional)
• 1/2       red onion, thinly sliced, soaked in ice water 30 minutes and drained

Avocado Mash:

• 1          ripe Haas avocado, halved, pitted and removed from skin
• 2          tablespoons finely diced red onion
• 1/2       lime, juice only
• salt, to taste
• pepper, to taste

1. Preheat oven to 300 F.
2. In blender or food processor, process salsa until smooth. Remove 1/2 cup processed salsa and set aside for garnish.
3. In medium bowl, mix remaining salsa, ketchup, mustard, Worcestershire sauce and brown sugar until combined.
4. In large saute pan over high heat, heat oil until it begins to shimmer. Add chorizo and ground meat; season with salt and pepper, to taste. Cook, breaking up meat with wooden spoon, until golden brown and just cooked through, about 8 minutes.
5. Add salsa mixture and water; bring to boil, reduce heat to medium and cook, stirring occasionally, until mixture thickens, about 10 minutes. Taste for seasoning.
6. Wrap tortillas tightly in foil and heat in oven 10 minutes. Remove and keep wrapped tightly until ready to serve.
7. To make avocado mash: In medium bowl, coarsely smash avocado halves with fork. Add onion and lime juice then season with salt and pepper, to taste, and gently mix to combine.
8. Place tortillas on flat surface, top each with meat mixture and garnish as desired with reserved salsa, avocado mash, cotija, Mexican cheese and sliced red onion.

Source: Fresh Cravings

(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

(Family Features) When cooking, keep in mind small changes that can make a big impact on heart health.

High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. It can be managed by getting levels regularly tested and making lifestyle changes like eating a heart-healthy diet.

• Reduce saturated fat – Select lean cuts of meat or opt for plant protein, limit processed meats, broil or bake rather than pan-fry meats and remove skin from poultry before cooking.
• Eat more fish – Fish can be fatty or lean, but it’s still low in saturated fat. Choose oily fish like salmon or trout, which are high in omega-3 fatty acids.
• Use liquid oils in place of solid fats – For roasting, sauteing and more, use non-tropical liquid vegetable oils like canola, safflower, soybean or olive instead of butter, lard or shortening.
• Lower dairy fats – Low-fat, fat-free or non-dairy milk can be used in many recipes instead of whole milk or half-and-half.
• Increase fiber and whole grains – Add high-fiber vegetables to meals, serve fruit instead of juice and try brown rice instead of white.

These simple tips and better-for-you recipes like Chicken Tortilla Soup and Air Fryer Crispy (Un) Fried Chicken can help you eat healthy without sacrificing taste.

Find tips for managing cholesterol and other risk factors at heart.org/cholesterol.

Chicken Tortilla Soup

This recipe is reprinted with permission from "Healthy Slow Cooker Cookbook, 2nd Edition." Copyright 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House, LLC.
Servings: 4

• 1 pound boneless, skinless chicken breasts, visible fat discarded, cut into 1/2-inch cubes
• 2 cups frozen whole-kernel corn, thawed
• 2 cups fat-free, no-salt-added chicken broth
• 1 can (14 1/2 ounces) no-salt-added, diced tomatoes, undrained
• 1/4 cup finely chopped onion
• 1 teaspoon sugar
• 1 teaspoon ancho powder
• 2 medium garlic cloves, minced
• 1/4 teaspoon salt
• 2 corn tortillas (6 inches each), cut into 1/4-inch-wide strips
• 1 corn tortilla (6 inches), torn into pieces
• 2-4 tablespoons snipped fresh cilantro
• 1/4 cup finely chopped avocado
• 1/4 medium red bell pepper, cut into matchstick-size strips

1. In slow cooker, stir chicken, corn, broth, tomatoes, onion, sugar, ancho powder, garlic and salt. Cook, covered, on low, 6-8 hours, or on high, 3-4 hours.
2. Preheat oven to 350 F.
3. On baking sheet, arrange tortilla strips in single layer. Bake 8-10 minutes, or until crisp. Transfer baking sheet to cooling rack. Let strips stand 15 minutes, or until cool. Transfer to airtight container and set aside.
4. When soup is ready, transfer 1 cup to food processor or blender. Stir in tortilla pieces. Let mixture stand 1 minute. Process until smooth. Stir mixture into soup. Stir in cilantro.
5. Ladle soup into bowls. Sprinkle with avocado, bell pepper and reserved tortilla strips.

Air Fryer Crispy (Un) Fried Chicken

Recipe courtesy of the American Heart Association
Servings: 4

• 1/2 cup all-purpose flour
• 2 tablespoons minced fresh parsley
• 1/2 teaspoon ground oregano
• 1/4 teaspoon pepper
• 1/4 teaspoon cayenne pepper (optional)
• 1/2-1 cup low-fat buttermilk
• 1/2 tablespoon hot pepper sauce (optional)
• 1/3 cup whole-wheat panko breadcrumbs
• 1/3 cup shredded or grated Parmesan cheese
• 4 boneless, skinless chicken breasts (about 4 ounces each), visible fat discarded, flattened to 1/4-inch thickness, patted dry with paper towels
• nonstick cooking spray

1. reheat air fryer to 390 F.
2. In shallow dish or pie pan, whisk flour, parsley, oregano, pepper and cayenne.
3. In separate shallow dish or pie pan, whisk buttermilk and hot sauce.
4. In third shallow dish or pie pan, stir panko and Parmesan.
5. Place dishes and large plate in row. Dip chicken in flour mixture then buttermilk mixture then panko mixture, turning to coat at each step and gently shaking off excess. Using fingertips, gently press panko mixture so it adheres. Place chicken on plate. Cover and refrigerate 30 minutes.
6. Lightly spray chicken with nonstick cooking spray. Arrange chicken in single layer in air fryer basket, working in batches if needed. Cook 10-15 minutes, or until chicken is no longer pink in center and coating is golden brown, turning once halfway through and lightly spraying with nonstick cooking spray.

Source: American Heart Association

(Family Features) Committing to healthier habits in the new year often starts in the kitchen. Adding better-for-you recipes to your arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just learning the basics, these dishes can be the gateway to a healthier you.

From fresh spins on family night and quick solutions in a pinch to homemade lunches and satisfying salads, consider these delicious and nutritious ways to enhance your homemade meals in 2022.

Visit Culinary.net to find more health-conscious recipe ideas.

A Fresh Take on Family Dinner

If your family gets stuck in a dinner routine rut, it can feel like you’re eating the same recipes over and over again.

However, this fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think outside the culinary box and give your family members the satisfactory flavor they desire at dinnertime. With fresh ingredients and a wholesome flavor, this meal is perfect to add to your menu.

Find more recipes and family dinner ideas at Culinary.net.

Cuban Chicken with Salsa Fresca

Servings: 5

• 1          cup grapefruit juice
• 2          tablespoons olive oil
• 2          teaspoons garlic powder
• 2          teaspoons cumin
• 2          teaspoons paprika
• 1          teaspoon crushed red pepper
• 1 1/4    pounds boneless, skinless chicken breasts

Salsa Fresca:

• 1          cup grapefruit segments
• 1/2       jicama, cubed
• 1/2       red onion, chopped
• 3/4       cup grapefruit juice
• 4          tablespoons olive oil
• 1/2       cup fresh cilantro, chopped
• 1          jalapeno pepper, chopped

1. Heat oven to 400 F.
2. In large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until combined. Add chicken to bowl and turn to coat. Refrigerate 30 minutes or longer.
3. To make salsa fresca: In medium bowl, mix grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro and jalapeno pepper until combined. Refrigerate until ready to serve.
4. Remove chicken from marinade. Place chicken in baking dish. Bake 25-30 minutes until chicken is cooked through.
5. Serve chicken with salsa fresca.

Take Your Salad from Bland to Bold

Step aside, boring salads. A new year and a healthier eating plan can include better-for-you greens and dressings that hit the spot.
Veggies roasted with aromatic spices served on Fresh Express 5-Lettuce Mix are drizzled with lemon tahini dressing in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into a bona fide delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio, the mix of greens offers a bold combination of textures and flavors for those who love variety and color.
Find more ways to enhance your at-home salads at FreshExpress.com.

Moroccan Roasted Vegetable Salad

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

Lemon Tahini Dressing:

• 1/4       cup tahini
• 1/4       cup olive oil
• 3          tablespoons lemon juice
• 3          teaspoons maple syrup
• 2          teaspoons Dijon mustard
• 1/4       teaspoon salt
• 2          tablespoons cold water
•             nonstick cooking spray
• 6          tablespoons olive oil
• 2          teaspoons ras el hanout or garam masala
• 1/2       teaspoon salt
• 1/4       teaspoon pepper
• 4          sweet potatoes, peeled and cut into long wedges
• 4          whole large carrots, chopped
• 2          red bell peppers, cored and cut into 1-inch pieces
• 2          packages (6 ounces each) Fresh Express 5-Lettuce Mix
• 1          can (15 1/2 ounces) chickpeas, rinsed and drained
• 1/3       cup dried apricots, sliced
• 1/3       cup slivered almonds, toasted
• 2          tablespoons Italian parsley, chopped

1. To make lemon tahini dressing: In small bowl, whisk tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If dressing thickens, mix in more cold water.
2. Heat oven to 400 F. Spray two baking sheets with nonstick cooking spray.
3. In large bowl, mix olive oil, ras el hanout, salt and pepper. Add sweet potatoes; toss to coat. Transfer to first prepared baking sheet. Add carrots and peppers to leftover oil; toss to coat. Transfer to second prepared baking sheet. Bake 15-20 minutes, or until vegetables are tender. Let cool.
4. Arrange lettuce mix on four plates. Top each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing and sprinkle with parsley.

A Lean, Nutritious Lunch

Meal prepping is one of the most common strategies for improving eating habits, however, this tactic is often focused primarily on nutritious breakfasts and family dinners. Don’t let lunch go by the wayside; you can skip the fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious Wisconsin Potatoes loaded with goodness, low in calories, high in fiber and a good source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap provides a simple solution for swapping out saltier foods for a lean lunch. By making four at a time in just half an hour, lunch is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your afternoon meal.

Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.

Turkey-Potato Wrap

Recipe courtesy of Wisconsin Potatoes

• 3/4       pound Wisconsin russet potatoes, cut into 1/2-inch pieces
• 1          tablespoon water
• 1          tablespoon canola oil
• 3/4       pound ground lean turkey
• 1          large carrot, shredded
• 1/3       cup sliced green onions with tops
• 1          can (8 ounces) tomato sauce
• 2/3       cup shredded cheddar cheese
• 1          teaspoon dried Italian seasoning or basil
• salt, to taste
• pepper, to taste
• 4          large whole-wheat or high-fiber tortillas
• light sour cream (optional)

1. Place potatoes in microwave-safe bowl; sprinkle with water. Cover, venting one corner. Microwave on high 5-8 minutes until potatoes are tender.
2. In large nonstick skillet over medium-high heat, heat oil. Add and break up turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions; toss and cook 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese and Italian seasoning.
3. Cook, stirring occasionally, 4-5 minutes until mixture is hot and most sauce is absorbed. Season with salt and pepper, to taste. On work surface, lay out tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll for burritos.
4. Cut in halves. Serve each with sour cream, if desired.
5. Eating Well When You’re Short on Time
6. Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
7. When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
8. Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Eating Well When You’re Short on Time

Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Loaded Smoked Salmon Rice Bowl

Prep time: 4 minutes
Cook time: 1 minute
Servings: 1

• 1          cup Minute Ready to Serve Brown Rice
• 2          ounces smoked salmon
• 1/2       cup julienned cucumber
• 1          teaspoon soy sauce
• 1          tablespoon everything bagel seasoning mix

1. Heat rice according to package directions.
2. Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mix.

Source: Fresh Express
Wisconsin Potatoes
Minute Rice

You know the feeling: You eat breakfast, but by 11 a.m. your stomach is growling. You feel like you just ate but somehow you’re hungry and craving something hearty and rich.

Switch up your breakfast habits with wholesome and filling Breakfast Burrito. It’s got protein to keep you full, veggies for a touch of added nutrition and hot sauce to pack a powerful punch of flavor in every bite.

No more snacking between breakfast and lunch. This hearty breakfast bite will keep you full and bursting with energy until it’s time for your next meal. It’s easy to make in a matter of minutes and it’s totally customizable to accommodate every palate.

Made with beans, eggs and egg white proteins, it can help keep you energized and full until it’s time for lunch. The red onion, red bell peppers, salsa, tomatoes and avocado provide some fresh, nutritious vegetable options and the chili flakes and hot sauce bring the heat.

To make this burrito, start with canola oil in a skillet. Add red onion and red bell peppers then cook for 8 minutes. Add black beans, chili flakes, salt and pepper then stir.

Whisk eggs and egg whites in a mixing bowl. Add pepper jack cheese then scramble the egg and cheese mixture in a hot skillet.

On a tortilla, spread sour cream, salsa, the bean mixture, scrambled eggs, tomatoes, avocado and hot sauce, if desired. Roll up the burrito and it’s ready to serve.

Just like that you have a breakfast that is not only nutritious but equally as appetizing. Find more filling breakfast recipes at Culinary.net.

If you made this recipe at home, use #MyCulinaryConnection on your favorite social network to share your work.

Watch video to see how to make this recipe!

Breakfast Burrito

Servings: 4

• 2          teaspoon canola oil
• 1          small red onion, diced
• 1          red bell pepper, seeded and diced
• 1          can black beans, drained and rinsed
• 1/4       teaspoon red pepper flakes
• salt, to taste
• pepper, to taste
• 4          eggs
• 4          egg whites
• 1/2       cup shredded pepper jack cheese
• nonstick cooking spray
• 4          flour tortillas
• 1/4       cup sour cream
• 1/4       cup salsa
• 1          large tomato, seeded and diced
• 1          avocado, sliced
• hot sauce (optional)

1. In large skillet, heat canola oil over medium heat. Add red onion and red bell pepper; cook 8 minutes. Add black beans and red pepper flakes; cook 3 minutes. Season with salt and pepper, to taste. Transfer to dish.
2. In medium bowl, whisk eggs and egg whites. Stir in cheese until combined. Heat large skillet over low heat, add egg mixture and scramble 3 minutes, or until cooked through.
3. Spread sour cream over tortilla. Spread salsa over sour cream. Spoon 1/4 bean mixture over salsa. Spoon 1/4 scrambled eggs over bean mixture. Top with diced tomatoes and avocado. Drizzle with hot sauce, if desired. Roll-up burrito. Repeat three times with remaining ingredients and serve.