(Family Features) Americans are snacking more and more these days, with the average person consuming 25 percent of daily calories in the form of snacks. This school year, aim for an A-plus in nutrition by snacking smarter on nutrient-rich dairy products.

Snacking goes hand-in-hand with dairy products since they are a tasty, convenient and cost-effective way to fuel up throughout the day. There are a variety of grab-and-go milk, cheese and yogurt products that provide portable nutrition.

What’s more, dairy packs a nutritious punch. Together, milk, cheese and yogurt provide nine essential nutrients, including high-quality protein, an important nutrient to include in snacks since it helps you feel fuller longer. 

Boost your snacking IQ with these smart tips:

• Add dairy to your favorite treats for a well-rounded snack. Pair cheese sticks with fresh fruit, such as an apple, pear or grapes. Reach for cheese cubes and whole-grain crackers when you want something savory. Or dip strawberries in yogurt for a tasty, sweet treat. For a kid-friendly snack, make it hands-on fun by creating colorful fruit and cheese kabobs.

• Flavored milk provides the same nine essential nutrients as unflavored milk. The only difference is the addition of flavorings and minimal amounts of sugar, which can lead to improved consumption, especially among children.

• Whip up a dairy-based smoothie made for an on-the-go snack or create your own yogurt parfait, such as this flavorful recipe that combines favorites like peanut butter and bananas in a deliciously refreshing treat.

For more tips and recipes to help you snack smarter, and for stories about dairy farm families and where dairy foods come from, visit MidwestDairy.com.

Peanut Butter Banana Crunch Yogurt Parfait

Recipe courtesy of the Midwest Dairy Council
Prep time: 10 minutes
Servings: 1

• 1          cup nonfat, light vanilla yogurt
• 1          tablespoon creamy peanut butter
• 1          tablespoon chopped walnuts
• 4          pretzel twists, crumbled (about 1 tablespoon)
• 1          banana, sliced

1. In small bowl, mix yogurt and peanut butter together. In separate bowl, toss walnuts and pretzels together.
2. In tall glass, build parfait. Layer 1/2 cup yogurt, half of banana slices and 1 tablespoon of walnut/pretzel mixture. Repeat layers. Serve immediately.

Rainbow Fruit and Cheese Kabobs

Recipe courtesy of the Midwest Dairy Council
Prep time: 15 minutes
Servings: 6

• 8          wooden skewers
• 6          ounces Monterey Jack cheese, cut into 18 cubes
• 1/2       cup strawberries, halved
• 1/2       cup cantaloupe, cut into 3/4-inch cubes
• 1/2       cup pineapple, cut into 3/4-inch cubes
• 1          kiwi, peeled and cut into 6 pieces
• 1/4       cup blueberries
• 6          purple grapes

1. Thread each skewer with one piece of cheese, one strawberry half, one cantaloupe cube, one pineapple cube, another piece of cheese, one piece of kiwi, two blueberries, one grape and another piece of cheese. Repeat pattern with remaining skewers.

Make a heart-healthy menu with flavorful fruit

(Family Features) Heart-healthy foods can play a role in healthy aging. Whether you enjoy them by the handful as a refreshing snack or use them to add color, crunch and a touch of sweetness to a meal, grapes are a heart-healthy option that make eating better easy.

Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. At just 90 calories per serving, they also contain no fat, no cholesterol and virtually no sodium.

With a juicy burst of flavor, grapes show how simple it can be to make good-for-you-dishes that also taste great. Even though California grapes are a snacking staple in most kitchens, you may not realize how versatile they can be for cooking. For example, grapes add a sweet touch to a crunchy yogurt salad and complement the bold spice on a skewer of grilled shrimp. Fresh, flavorful grapes even put a tangy, fresh twist on a soothing glass of iced tea.

Grapes and Brain Health

A grape-enriched diet helped protect against metabolic brain decline in Alzheimer’s-related areas of the brain, according to research from the University of California-Los Angeles. The pilot study, funded by the California Table Grape Commission, was conducted among people with early memory decline and showed that subjects who didn’t consume grapes exhibited significant metabolic decline in these critical regions. Additionally, those consuming the grape-enriched diet showed beneficial changes in regional brain metabolism that correlated to improvements in cognition and working memory performance, according to a report published by Experimental Gerontology.

Find more delicious recipes to make healthy eating easy at GrapesfromCalifornia.com.

Zahtar Shrimp and Grape Kabobs

Servings: 6

• 2 tablespoons zahtar
• 1 clove garlic, minced
• 1 teaspoon chopped fresh thyme
• 2 tablespoons white balsamic vinegar
• 1 teaspoon honey
• 1/8 teaspoon sea salt
• 1/8 teaspoon pepper
• 2 tablespoons extra-virgin olive oil
• 36-40 large shrimp (about 2 pounds), shelled and deveined
• 1 cup whole green California grapes
• 1 cup whole red California grapes

1. In medium bowl, combine zahtar, garlic, thyme, vinegar, honey, salt, pepper and olive oil. Whisk to combine. Add shrimp and toss to coat. Cover and refrigerate at least 30 minutes or up to 4 hours.
2. Thread shrimp and grapes onto skewers. Heat grill or grill pan to medium-high.
3. Grill skewers, turning once, until shrimp are lightly charred and cooked through and grapes are caramelized but firm, about 2-3 minutes per side.

Nutritional information per serving: 190 calories; 20 g protein; 12 g carbohydrate; 6 g fat (28% calories from fat); 1 g saturated fat (5% calories from saturated fat); 180 mg cholesterol; 870 mg sodium; 1 g fiber.

Savory Yogurt with Grape and Cucumber Salad

Servings: 4
Dukkah:

• 1/3 cup raw cashews
• 1/3 cup hazelnuts
• 1/4 cup sesame seeds
• 2 tablespoons cumin seeds
• 2 tablespoons coriander seeds
• 2 tablespoons dried thyme
• 1/2 teaspoon salt

Yogurt:

• 3 cups plain, nonfat Greek yogurt
• 1/2 cup green California grapes, halved
• 1/2 cup red California grapes, halved
• 1 cup English cucumber, diced
• 1 tablespoon minced shallot
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon white balsamic vinegar
• salt, to taste
• pepper, to taste
• 4 tablespoons dukkah
• 1 teaspoon lemon zest

1. To make dukkah: Heat oven to 350 F. Spread cashews and hazelnuts on baking sheet and toast 6-8 minutes. Transfer to food processor and set aside. In skillet over medium heat, toast sesame seeds, cumin seeds and coriander seeds until fragrant, 1-2 minutes, then transfer to food processor. Add dried thyme and salt. Pulse mixture until coarsely ground. Makes about 1 cup that can be stored in an airtight container.
2. Divide yogurt into four 3/4-cup portions. In small bowl, combine grapes, cucumber, shallots, olive oil, vinegar, salt and pepper. Toss to combine. Top each bowl of yogurt with 1/2 cup grape mixture, 1 tablespoon dukkah and sprinkle of lemon zest.

Nutritional information per serving: 220 calories; 19 g protein; 18 g carbohydrate; 8 g fat (33% calories from fat); 1.5 g saturated fat (6% calories from saturated fat); 10 mg cholesterol; 140 mg sodium; 2 g fiber.

Sparkling Hibiscus Tea with Grapes and Mint

Servings: 8

• 6 cups water, divided
• 1 tablespoon honey
• 6 hibiscus tea bags
• 2 cups green California grapes, divided
• 10 mint leaves
• 1 navel orange, sliced
• ice
• 16 ounces sparkling water

1. Using tea kettle or saucepan, bring 3 cups water and honey to boil. Add tea bags, turn off heat and steep 6-8 minutes. Remove tea bags and allow remaining liquid to cool 15 minutes.
2. In martini shaker or bowl, muddle 1 cup grapes with mint leaves. Add muddled grape and mint mixture to 48-60 ounce pitcher along with remaining water and orange slices. Stir in hibiscus tea mixture. Refrigerate at least 30 minutes. Strain before serving.
3. To serve, add ice to 8-ounce glass. Top with 3-4 grapes, 2 ounces sparkling water and hibiscus tea mixture.

Nutritional information per serving: 70 calories; 1 g protein; 16 g carbohydrate; 10 mg sodium; 1 g fiber.

Source: California Table Grape Commission

(Family Features) Dozens of streaming video providers are making it easier than ever to watch the TV programming you want when you want it, and exclusive programming released an entire season at a time is transforming the way Americans watch TV. The flip side of this convenience is a surge in binge-watching, which can have some negative side effects, including binge eating.

When your favorite show is available back-to-back, it’s easy to let substantial blocks of time get away as you watch “just one more” episode to follow the twists and turns of the plot. In fact, according to a recent survey by Dole, the average binge-watching session clocks in around 5 hours. The same survey found that more than two-thirds of people prefer healthy snacks to fuel their marathon viewing.

Treating yourself to an occasional binge session may give your brain a well-earned break, and it’s easy to do many forms of exercise in front of the screen. The trick to keeping your binge-watching session in check and getting rid of the guilt is to exercise good habits when you head to the kitchen.

1. Opt for snacks that include valuable vitamins and minerals.
2. Keep your kitchen stocked with ingredients such as high quality, ready-to-eat Dole Jarred Fruit so you can create quick and easy snacks with a serving of fruit in between episodes or during a commercial break.
3. Look for quick solutions that help trim prep time and skip the cutting, peeling and mess.
4. Avoid waste or spoilage with convenient, re-sealable lids that let you use what you need for a single serving and save the rest for later.
5. Get creative to satisfy cravings. Instead of reaching for cookies or cake, dip fruit in melted chocolate and pop it in the freezer. Let it sit while you watch a few episodes of your favorite show and then enjoy.

Find more quick and easy snacks that can be made during a commercial break at dolesunshine.com.

Fruity Flatbread

• Pre-made flatbread crust
• Broccoli rabe
• Cooked and chopped turkey bacon
• Dole Jarred Mandarin Oranges

1. Cover flatbread with chopped broccoli rabe, turkey bacon and oranges.

Peach Parfaits

• Low-fat yogurt
• Granola
• Dole Jarred Sliced Peaches
• Mint

1. In cup or jar, alternate layering yogurt, granola and chopped peaches. Top with mint and serve immediately.

Brightened Up Caprese Salad

• Fresh mozzarella cheese
• Dole Jarred Sliced Peaches
• Fresh basil
• Salt, to taste
• Pepper, to taste
• Balsamic glaze

1. Arrange alternate slices of mozzarella and peaches. Sprinkle fresh basil, season with salt and pepper, to taste, and drizzle with balsamic glaze.

Avocado Toast

• Avocado
• Whole-wheat bread
• Dole Jarred Sliced Peaches
• Salt
• Pepper
• Crushed red pepper flakes

1. Slice avocado in half, remove pit and scoop out avocado into bowl. Smash until desired consistency.
2. Toast bread, layer with avocado and top with peaches. Season with salt, pepper and crushed red pepper flakes.

1-2-3 Chicken Wrap

• Whole-wheat tortilla
• Spinach
• Dole Jarred Mandarin Oranges
• Cooked chicken, chopped
• Yogurt-based dressing of choice

1. Lay tortilla flat and add spinach, oranges and chicken. Top with dressing. Fold, cut and serve.

Substitution: Preferred greens can be added in place of or in addition to spinach

Tropical Fruit Salsa

• Dole Jarred Tropical Fruit
• 1 white onion
• 1 bunch cilantro
• 1 jalapeno
• 1 lime, juiced
• Tortilla chips

1. Chop 2 cups fruit, dice onion, chop cilantro and seed and mince jalapeno.
2. Combine ingredients and stir in lime juice. Serve alongside tortilla chips.

Source: Dole Jarred Fruit

Mini Three-Cheese Balls

Yields 24 to 30 balls

• 1 4-ounce log fresh goat cheese
• 6 ounces crumbled blue cheese
• 2 cups coarsely grated Jarlsberg cheese
• 2 tablespoons grated onion
• 1/4 cup non fat plain yogurt
• 1/4 cup finely diced fresh chives, plus extra for garnish
• Dash hot sauce (optional)
• 1 cup slivered almonds or chopped pecans

1. In a food processor, process cheeses with onion, yogurt and chives until well blended. If you'd like, add a dash of hot sauce.
2. Shape into mini balls and roll in slivered almonds or chopped pecans and chives, or spread in serving dish and top with nuts/chives.
3. Chill several hours or until ready to serve. Serve with flat breads, fresh vegetables, etc.

Tip: You can also mix nuts into cheese mixture and use to stuff cherry tomatoes and peppadews, sweet peppers or top cucumber rounds, mini party breads, etc. Chill several hours or until ready to serve.

Source: Jarlsberg

(Family Features) Grapes have been enjoyed for their taste and beauty for thousands of years. And today’s scientific research keeps on showing that grapes are more than just a pretty fruit — they’re also very, very good for us.

In fact, over a decade of research suggests that grapes help maintain a healthy heart and may also help defend against a variety of age-related and other illnesses. Studies are ongoing to uncover the links between grapes and heart health, eye health, brain health, joint health, cell health and preventing certain cancers.

Of course, grapes aren’t just healthy, they also taste great: crisp, juicy and sweet. Kids love them. And, they’re convenient, making them truly a Super Snack. Eat them by the bunch, or toss them into recipes like these.

To learn more about the health benefits of grapes from California, and to get more delicious ways to enjoy them every day, visit www.grapesfromcalifornia.com or www.facebook.com/GrapesFromCalifornia. 

Keeping Cells Healthy

Grapes of all colors — red, green and black — are natural sources of polyphenols, which appear to help protect the health and function of our cells. Grape polyphenols:

• Have antioxidant properties, which can help protect against cell-damaging free radicals.
• Can influence the communication between cells that support key biological processes.

My Heart Belongs to Grapes

Numerous studies suggest that consuming grapes and grape products may contribute to heart health in a number of ways. Eating a variety of grapes may help:

• Improve blood flow
• Lower blood pressure
• Reduce oxidative
• Decrease inflammation
• Improve blood lipids

Seeing Is Believing

Research from Fordham University, funded by the California Table Grape Commission, suggests that grapes may reduce the risk of blindness related to age-related macular degeneration (AMD). In laboratory studies, grapes offered significantly more retinal protection than the much-touted lutein, and prevented blindness.

Mediterranean Grilled Chicken and Grape Skewers

These quick-to-fix skewers can also serve as appetizers.
Makes 4 entrée servings

• 1/4 cup extra virgin olive oil
• 2 cloves garlic, fresh minced
• 1/2 teaspoon red chili flakes, crushed
• 1 tablespoon oregano, fresh minced
• 1 tablespoon rosemary, fresh minced
• 1 teaspoon lemon zest
• 1 pound chicken breast, boneless and skinless
• 1 3/4 cups California green seedless grapes, picked from stem and rinsed
• 1/2 teaspoon salt
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice, fresh

1. In small bowl combine olive oil, garlic, chili flakes, oregano, rosemary and lemon zest. Whisk together marinade.
   Cut chicken into 3/4-inch cubes. Alternate chicken and grapes and thread onto 12 skewers.
2. Place skewers into a baking dish or pan large enough to hold them. Pour marinade over skewers, coating each one. Marinate for 4 to 24 hours.
3. Remove skewers from marinade and let excess oil drip off. Season with salt.
4. Grill until chicken is cooked through, about 3 to 5 minutes on each side.
5. Arrange on serving platter and drizzle with additional olive oil and lemon juice.

Breakfast-To-Go Grape Smoothie

Jump-start your day with this easy all-in-one drink.
Makes 2 1/3 cups

• 1 1/2 cups frozen California grapes
• 1 banana, sliced
• 1/2 cup vanilla or honey lowfat Greek yogurt
• 1/2 cup grape juice
• 1/4 cup wheat flake cereal

1. Combine all ingredients in a blender and blend for 1 minute. Serve immediately.

Grape and Salmon Power Salad

Fresh grapes are just one of the “super” foods in this hearty and heart-healthy salad.
Makes 6 servings

• 3/4 cup pearled barley
• 3 cups firmly packed kale leaves, torn and sliced into ribbons
• 1 cup halved, red or black seedless California grapes
• 8 ounces cold, cooked salmon, skin and bones removed
• 1/2 cup walnuts, lightly toasted, coarsely chopped

Dressing

• 1/4 cup fresh squeezed lemon juice
• 1 clove garlic, mashed
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper Pinch cayenne pepper
• 1/2 cup extra virgin olive oil

1. Cook barley according to package directions, or in plenty of lightly salted boiling water for about 35 to 45 minutes until it is plump and tender, and still slightly chewy. Drain and cool.
2. Tenderize kale by blanching it in boiling water for 2 to 3 seconds or cooking in the microwave for 1 minute. Rinse in cold water to stop cooking, and squeeze dry. Fluff and uncrimp dry kale pieces with your fingers.
3. In a medium bowl, mix together barley, kale, grapes, salmon and walnuts.
4. To prepare dressing: In small bowl, whisk together lemon juice, garlic, salt, pepper and cayenne. Gradually mix in olive oil.
5. Pour onto salad and fold gently to combine. Serve immediately or refrigerate.

Frozen Grape and Banana Skewers with Chocolate Drizzle

These delightful frozen treats are healthy, too.
Makes 4 servings

• 2 firm ripe bananas
• 2 tablespoons orange juice
• 1/2 cup red grapes (about 16)
• 1/2 cup green grapes (about 16)
• 8 10-inch wooden skewers
• 1 1/2 ounces dark chocolate (60 to 70 percent cocoa solids), finely chopped

1. Line a baking sheet with wax paper. Cut the banana into 1/2-inch-thick rounds. Place in small bowl and toss gently with the orange juice.
2. Skewer fruit, alternating two grapes for each piece of banana, and place fruit skewers onto lined tray.
3. Place chocolate in small microwave safe bowl. Microwave for 1 minute, then stir well, and microwave another 10 seconds if necessary to melt chocolate.
4. Using a spoon, drizzle melted chocolate onto fruit skewers.
5. Place the tray in the freezer for at least 2 hours. Once frozen, skewers may be transferred to a sealable plastic bag where they will keep in the freezer for up to a week. Allow to soften at room temperature for 5 minutes before eating.

Ingredients

• 2 cups all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 3/4 cup 2% Plain Chobani
• 1 cup sugar
• 1 egg
• 3/4 cup orange juice
• 1 tablespoon grated orange zest
• 1 1/2 cups fresh cranberries
• 1/2 cup walnuts, lightly toasted and chopped coarsely

Preparation

1. Preheat oven to 350°F. Spray 9 x 5-inch loaf pan with nonstick spray. In medium bowl, combine dry ingredients. Set aside.
2. In large bowl, mix together Chobani and sugar. Add egg and combine. Stir in orange juice. Add dry mixture to wet mixture. Mix only until just combined. Carefully, fold in orange zest, cranberries and walnuts. Pour into prepared pan.
3. Bake for 1 hour or until a toothpick inserted comes out clean. Cool in pan on wire rack for 10 minutes. Carefully invert pan to remove, and finish cooling on rack.
4. Wrap in plastic and foil. This bread is extra delicious on the second day.

Nutrition

Calories: 160
Total Fat: 3.5g
Cholesterol: 15mg
Protein: 5g
Carbohydrates: 31g
Sodium: 230mg

Serves

Yield: 10 (3/4-inch) slices

Source

Chobani

Ingredients

• 4 (9-inch) whole wheat tortillas
• 6 tablespoons smooth peanut butter or reduced-fat cream cheese
• 1 cup fresh spinach or torn romaine leaves
• 1 large stalk celery, cut into thin 3- to 4-inch sticks (12 sticks total)
• 1/2 cup carrots, shredded or matchstick
• 1/2 cup fat-free plain yogurt or low-fat ranch dressing (optional)

Preparation

1. Spread 1 1/2 tablespoons peanut butter or reduced-fat cream cheese on each tortilla, leaving 1 inch of clean space at the top edge of each tortilla. Layer spinach leaves on top of peanut butter. Place three celery sticks across the middle on top of the spinach; sprinkle with shredded carrot.
2. Keeping the clean edge at the top, roll tortillas up tightly from the bottom, folding in the sides after the first roll. Wrap each burrito tightly in plastic wrap and refrigerate for at least 30 minutes. Remove plastic wrap. Cut each roll into 1/2-inch slices, inserting a toothpick into the burrito before each cut is made.
3. Serve with yogurt or ranch dressing.

Serves

Yields 4 servings - Serving size 1 tortilla roll-up

Source Wheat Foods Council