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Boost Your Breakfast with Protein-Packed Recipes

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) Whether you’re a casual exerciser, a professional athlete or just looking for a nutritious breakfast, kick off your day with protein-packed recipes.

 

As an expert in the nutritional needs of professional athletes, Megan Chacosky, chef and registered dietitian for the U.S. Ski & Snowboard Team, stresses the importance of protein in any fitness enthusiast’s diet. Protein helps build, maintain and repair muscles while increasing energy and endurance, which can help strengthen the body and avoid injuries. Adding a protein beverage like Rockin’ Protein, made from fresh Shamrock Farms milk with up to 30 grams of protein per serving, into healthy breakfast recipes is one way to increase the protein level and nutritional benefits of your breakfast.

These recipes are quick to prep for grab-and-go mornings to start your day with proper nutrition. To learn more, visit rockinprotein.com.

Chocolate-Hazelnut Granola

Servings: 30

1          bottle (12 ounces) Chocolate Rockin’ Protein Builder

12        cups rolled oats

1/2       cup maple syrup

3/4       cup oil

2          cups roasted hazelnuts

1/2       cup raw pumpkin seeds

1/2       cup raw sunflower seeds

1/2       cup dark chocolate chips

Heat oven to 325 F.

In large bowl, combine protein builder, rolled oats, maple syrup, oil, hazelnuts, pumpkin seeds and sunflower seeds; mix until oats, hazelnuts and seeds are coated. On baking sheet, spread granola in thin layers and bake until golden brown, about 45 minutes, stirring every 10-15 minutes.

Cool completely then sprinkle in chocolate chips and serve with yogurt, on smoothie bowl or as cereal.

Nutritional information per serving: 295 calories; 32 g carbohydrates; 7.5 g protein; 16 g fat; 6 g sugar.

 

Blueberry Cornbread Muffins

Servings: 12 muffins

1          cup cornmeal

1          cup flour

1/4       cup sugar

2          teaspoons baking powder

pinch of salt

1          cup fresh blueberries

1          egg

1          cup Vanilla Rockin’ Protein Builder

6          tablespoons vegetable oil

1          lemon, juiced

 

Heat oven to 400 F. Line muffin tin with 12 paper or foil muffin liners and set aside.

In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.

In separate bowl, combine egg, protein builder, oil and lemon juice. Pour liquid ingredients into dry mix and stir until just combined. Divide into lined muffin tins and bake until golden brown, about 20-25 minutes.

Nutritional information per serving: 245 calories; 25 g carbohydrates; 5 g protein; 15 g fat; 6 g sugar.

 

 

February 21, 2018 |

Simple Seafood Solutions for Lent

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In Good Taste

 

 

 

 

 

 

 

(Family Features) With people across the country observing Lent, a religious tradition observed during the 40 days before Easter, it’s time to rethink the standard family meal menu.

This nearly eight-week period typically calls for a special diet. Specifically, red meat is cut out on Fridays for some and for the entirety of Lent for others. According to Datassential, 26 percent of consumers observe lent and of those, 41 percent said they eat fish on Fridays instead of meat.

Eating two servings of seafood per week – as recommended by the Dietary Guidelines for Americans – is one way to make a positive commitment to you and your family’s health during Lent and throughout the year. According to a study in the Journal of the American Medical Association, research shows eating seafood 2-3 times per week reduces the risk of death from any health-related cause. Seafood also provides unique health benefits as a lean protein and is a quality source for omega-3 fatty acids, which are healthy fats essential to human health and development.

With so many seafood options available, including Alaskan cod, snapper, salmon and more, it can be easy to incorporate this nutritious lean protein into your diet.

This simple recipe for Blackened Catfish with Quinoa and Citrus Vinaigrette can help you on your way to a more nutritious meal plan that includes consuming seafood twice per week. If you can’t find catfish or prefer to substitute, any white fish such as cod, mahimahi or flounder will work.

For more seafood recipes and Lenten meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

Blackened Catfish with Quinoa and Citrus Vinaigrette

Recipe courtesy of chef Tim Hughes on behalf of the Seafood Nutrition Partnership

Servings: 4

Blackening Seasoning:

1             tablespoon salt

1             tablespoon pepper

1             tablespoon cayenne pepper

1             tablespoon garlic powder

1             tablespoon thyme

Quinoa Salad:

1             tablespoon peanut oil

1             cup corn, canned and drained or frozen and thawed to room temperature

salt, to taste

pepper, to taste

1/2             cup edamame, shelled and thawed to room temperature

3             cups quinoa, cooked

Blackened Catfish:

1            tablespoon peanut oil

1             pound catfish, cut into four fillets

5             tablespoons Blackening Seasoning

Citrus Vinaigrette:

2             tablespoons lemon juice

1             teaspoon lemon zest

1             tablespoon honey

1/2             teaspoon thyme

2             tablespoons olive oil

To make Blackening Seasoning: Combine salt, pepper, cayenne pepper, garlic powder and thyme.

To make Quinoa Salad: Heat and oil skillet. Add corn; salt and pepper, to taste, and saute until golden brown. Add edamame and sauteed corn to quinoa and set aside.

To make Blackened Catfish: Heat cast-iron skillet to medium-high heat with 1 tablespoon peanut oil added. Coat both sides of catfish fillets with Blackening Seasoning. Add catfish to skillet and cook 5-6 minutes per side, or until well done.

To make Citrus Vinaigrette: Whisk together lemon juice, lemon zest, honey and thyme. Slowly add olive oil, whisking until dressing is formed.

Serve Blackened Catfish on top of Quinoa Salad and drizzle with Citrus Vinaigrette.

 

 

Photo courtesy of Getty Images

February 14, 2018 |

Make Kitchen Time Easier

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) Throughout 2018, you can create easy, healthy and delicious family meals by using time-saving recipes.

For example, these “Cook Once, Eat Twice” recipes from CanolaInfo start with pork chops that double as the base for lunch or dinner the following day.

“The more you cook your own meals, the more you can control portion sizes and ingredients,” said Manuel Villacorta, registered dietitian. “Knowing the right oil to use is essential. I like using canola oil to keep the flavors of your dishes intact due to its neutral taste and light texture. Plus, it contains high levels of monounsaturated fat and plant-based omega 3 fat, and is low in saturated fat. I use it regularly in my home kitchen and recommend it to my clients.”

For more time-saving recipes, visit canolainfo.org.

Pork Loin Chops with Sweet Balsamic Mushrooms

Servings: 8

8          boneless center-cut pork loin chops (4 ounces each), trimmed of fat

1/2       teaspoon ground black pepper

2          tablespoons canola oil, divided

12        ounces sliced portobello mushrooms

2          garlic cloves, minced

1/2       teaspoon salt, divided

2          tablespoons balsamic vinegar

2          tablespoons water

2          teaspoons Worcestershire sauce

1          teaspoon sugar

2          tablespoons chopped green onions

Sprinkle both sides of pork with pepper.

In large skillet over medium-high heat, heat 1 tablespoon canola oil. Cook pork chops 4 minutes on each side, or until internal temperature reaches 160 F.

Reserve four pork chops in refrigerator to make Pressed Pepperoncini-Pork Sandwiches.

In skillet over medium-high heat, heat remaining canola oil; tilt skillet to coat bottom lightly. Cook mushrooms 4-5 minutes, or until tender and juices begin to release, stirring occasionally. Stir in garlic and 1/4 teaspoon salt; cook 15 seconds, stirring constantly. Place over pork chops; cover to keep warm.

To pan residue, add vinegar, water, Worcestershire sauce, sugar and remaining salt. Bring to boil over medium-high heat and boil 1 1/2-2 minutes, or until reduced to 2 tablespoons, scraping bottom and sides of skillet. Drizzle sauce over pork and mushrooms. Sprinkle with onions.

Pressed Pepperoncini-Pork Sandwiches

Servings: 4

12        ounces crusty French bread, unsliced

4          leftover pork chops from Pork Loin Chops with Sweet Balsamic Mushrooms recipe

2/3       cup pepperoncini slices

1          plum tomato, chopped

1/4       cup finely chopped red onion

2          garlic cloves, minced

1 1/2    tablespoons canola oil

1 1/2    tablespoons cider vinegar

1 1/2    teaspoons dried oregano

1/4       teaspoon dried pepper flakes

3          slices ultra-thin sliced Swiss cheese, cut in half

Hollow out top and bottom halves of bread, leaving 1/2-inch thick shell.

Place pork on bottom half of bread. In bowl, combine pepperoncini, tomato, onion, garlic, canola oil, vinegar, oregano and pepper flakes. Spoon pepperoncini mixture and any accumulated juices on top of pork and top with cheese.

Cover with top half of loaf. Press down firmly to flatten sandwich and allow flavors and juices to absorb. Cut filled loaf crosswise into four equal pieces.

February 7, 2018 |

Chow Down on Championship Snacks

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) When the clock ticks down toward game day and you’re putting together a snacking plan of attack, turn to recipes like these that you and your guests can savor for all four quarters of action.

With different choices to draft from, there’s no need for a superstar main course at the center of the meal. Instead, rely on options like customizable brats and pulled pork sandwiches, baked chicken wings and game-day dips for winners all around.

Find more recipes for hosting game day at Culinary.net.

Top Your Tailgate

Take your tailgate or home viewing party to the next level by setting up a topping station with a variety of both traditional and unexpected condiments and garnishes to let your fellow fans customize their grilled fare. Include options such as:

  • Ketchup and mustard (with flavor variations for added zing) 
  • Sauerkraut or cole slaw
  • Chopped fresh and grilled onions
  • Chili (homemade or from a can)
  • Pickle spears and relish
  • Barbecue sauce
  • Sriracha
  • Assorted shredded and crumbled cheeses
  • A variety of peppers

A Game-Day Winner

Game time is no time to mess around when it comes to fast, savory snacks. Crispy and light, tangy and bold, these wings have you covered for all your game-day needs. These spicy hot wings pair perfectly with Litehouse Chunky Blue Cheese or Homestyle Ranch Dressing and may result in another game day rivalry: blue cheese vs. ranch. Whether you’re hosting the game-day party or bringing a dish to a friend’s bash, these wings can make mouths water from the opening kickoff to the final whistle. Find more game-day recipes at litehousefoods.com.

Crispy Baked Buffalo Chicken Wings

Total time: 1 hour, 25 minutes

Serves: 8

4          pounds chicken wings

2          tablespoons baking powder

1          teaspoon salt

nonstick cooking spray

4          tablespoons unsalted butter, melted

1/2       cup hot sauce

1/2       cup Litehouse Chunky Blue Cheese or Homestyle Ranch dressing

1/3       cup Litehouse Blue Cheese Crumbles

carrots

celery

Lay wings on rack on rimmed baking tray and let dry in refrigerator overnight, or pat dry with paper towels.

Heat oven to 250 F. Put one oven shelf in lower quarter of oven and one in top quarter.

Place wings in large re-sealable bag. Add baking powder and salt. Shake bag to coat wings evenly.

Line tray with foil. Spray rack on baking tray with nonstick spray. Place wings skin side up on rack. Bake on lower shelf 30 minutes.

Move tray to higher shelf and turn oven up to 425 F. Bake 40-50 minutes, rotating tray halfway through. Wings are done when they are dark, golden brown and skin is crispy.

While wings bake, whisk together butter and hot sauce; keep warm.

Remove wings from oven and toss with hot sauce; sprinkle immediately with blue cheese crumbles. Serve with blue cheese or ranch dressing, carrots and celery sticks.

Dip into Game Day

Game day is about huddling up with friends and family, and feeling good about the food you share. Kick off the big game with Sabra, the official dip of the NFL, and help the crowd go wild when you put a twist on traditional hummus by topping it with bruschetta. Available in more than a dozen flavors, Sabra Hummus is made with fresh chickpeas, a touch of garlic and smooth tahini, making it a wholesome and delicious accompaniment for your favorite game-day chips, crackers and veggies. Find more big-game recipes at sabra.com.

Bruschetta-Topped Hummus

Prep time: 5 minutes

Bruschetta:

2          cups multi-colored cherry tomatoes

1          clove garlic, minced

10        fresh basil leaves, chopped

1          tablespoon olive oil, plus additional (optional)

salt, to taste

  • 1 container Sabra Classic Hummus (10 ounces)

To make bruschetta: Cut cherry tomatoes into quarters or eighths, if large. Place in small mixing bowl. Stir in garlic, basil and olive oil, and season with salt, to taste.

Scoop hummus out of container and swirl onto serving plate. Top with bruschetta and drizzle with touch of olive oil, if desired. Serve with fresh vegetables or pita chips.

A Heaping Handheld

Snack like a champion during the big game with recipes that please palates without overfilling like these Smoked Pulled Pork Sandwiches. Since guests can pile their sandwiches as high as they like with sweet pork and optional toppings, there’s no need to worry about serving sizes. Find more honey-infused recipes for tasty meal solutions at honey.com.

Smoked Pulled Pork Sandwiches with Honey Barbecue Sauce

Recipe courtesy of the National Honey Board

Servings: 8-10

Pork Rub:

1/4       cup sugar

1          tablespoon chili powder

2          teaspoons paprika

1 1/2    teaspoons seasoned salt

1 1/2    teaspoons garlic powder

1 1/4    teaspoons onion powder

1          teaspoon salt

1          teaspoon ground cumin

1          teaspoon pepper

1/4       teaspoon cayenne pepper

1          bone-in pork shoulder roast (4 pounds)

2          cups hickory chips

1          cup water

1 1/2    cups barbecue sauce

1 1/2    cups honey

1          cup ketchup

8-10     rolls

chopped jalapeno peppers (optional)

chopped onion (optional)

chopped pickles (optional)

 

To make Pork Rub: Stir together sugar, chili powder, paprika, seasoned salt, garlic powder, onion powder, salt, cumin, pepper and cayenne pepper.

Massage Pork Rub over surface of pork and let stand 30 minutes.

Soak hickory chips in water; drain well. Wrap chips in foil; punch holes in foil and place on top of gas grill set on high. When chips begin to smoke, place pork on grill and cook until well browned on all sides with lid closed, about 30-45 minutes.

Heat oven to 300 F.

Remove pork from grill and place in turkey-size oven bag set in large, shallow baking dish. Add water and seal well; pierce bag several times with small knife. Cook 3-3 1/2 hours, or until meat is tender and pork bone can be removed easily. Remove from oven. Remove bone and set aside until cool enough to handle.

Shred meat into small pieces, removing fat. Add juices from cooking bag, skimming off excess fat.

In separate saucepan, stir together barbecue sauce, honey and ketchup, cooking until hot and honey has dissolved. Stir most of sauce into shredded pork and mix well.

Serve on rolls and drizzle with remaining sauce. Top with jalapenos, onions and pickles, if desired.

 

Photos courtesy of Getty Images (Brats and Smoked Pulled Pork Sandwiches)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

January 31, 2018 |

A Wholesome, Hearty Dish to Take the Chill off Winter Days

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In Good Taste

 

 

 

 

 

 

 

(Family Features) As winter chills settle in, one way to warm up from the inside-out is with family meals centered around a delicious bowl of comfort food like pasta, soups and stews.

By planning your weeknight menu to include wholesome, organic foods made with no artificial flavors, artificial colors or high-fructose corn syrup, you can create hearty and flavorful dishes in the New Year that will have everyone in the family eager to dig in.

With a high quality, organic sauce in your pantry like one of the Bertolli USDA-certified Organic Pasta Sauces, available in red- and white-sauce varieties, you can quickly whip up a warming and indulgent winter dish while still keeping your resolutions to cook with more quality ingredients. For example, this recipe for Campanelle with Prosciutto and Peas uses Creamy Alfredo Sauce, made with organic cream, aged parmesan cheese and spices, is sure to become a cold-weather family favorite!

Find more recipes to kick-start taste-tempting family mealtimes through every season at Bertolli.com.

Campanelle with Prosciutto and Peas

Cook time: 10 minutes

Prep time: 10 minutes

Servings: 6

 

12       ounces uncooked campanelle pasta

1         tablespoon Bertolli Extra-Virgin Olive Oil

1         large shallot, finely chopped

1/2     cup dry white wine

1/2     cup frozen peas

3        ounces thinly sliced prosciutto

1         jar (15 ounces) Bertolli Organic Creamy Alfredo Sauce

4        ounces Fontina cheese, shredded

6        eggs

1        teaspoon freshly ground black pepper

 

In pot of salted water, cook pasta 2 minutes less than directed on package. Drain pasta.

In large skillet over medium-high heat, heat oil and shallots. Cook 3-4 minutes, or until softened. Add wine; cook 3-4 minutes, or until most liquid has evaporated. Stir in peas, prosciutto, Alfredo sauce and cheese. Add pasta; toss gently. Cook and stir 1-2 minutes to coat pasta with sauce.

In saucepan, bring water to boil and add eggs. Cook 6 minutes. Transfer eggs to ice water and cool before peeling.

Top each serving with soft-set egg and black pepper.

Notes: Gouda or Gruyere can be substituted for Fontina. Unpeeled, cooked eggs can be stored in refrigerator up to one week.

 

January 24, 2018 |

Fresh Fruit Flavors

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) When it comes to fresh fruit, watermelon is a top pick in many households.

It’s available year-round and makes for a nutritious snack, but its great taste is the reason most people buy watermelon, according to research from the National Watermelon Promotion Board.

Not only is watermelon a tasty snack by itself, it’s a great complement to other flavors, making it easy to create flavorful pairings. This sweet take on pizza combines watermelon with a host of other good-for-you ingredients for a delicious treat. Healthy enough for breakfast and sweet enough for dessert, this pizza can make its way into your weekly meal rotation.

For another nutritious option, consider this Buddha bowl featuring watermelon, which contains higher levels of lycopene, an antioxidant, than any other fresh fruit or vegetable. Watermelon is also an excellent source of vitamin C, and it provides vitamin B6 and potassium. It’s the perfect sweet addition to balance the savory flavors of this traditional plant-based Buddha bowl.

Each of these recipes leaves plenty of room for personalization; experiment with your favorite flavors to make each dish your own. Also remember that watermelon travels well, so these recipes make for ideal take-along snacks when you’re on the go.

Find more fresh, fruity recipes to enjoy any time of year at watermelon.org.

Watermelon Buddha Bowl

Citrusy Tahini Dressing:

3          tablespoons tahini (ground sesame seed paste)

1/3       cup fresh-squeezed orange juice

1/4       cup rice vinegar

1          teaspoon soy sauce

1          teaspoon freshly grated ginger

1/2       teaspoon salt

 

Buddha Bowls:

2          cups seedless watermelon, cubed

4          mini cucumbers, thinly sliced

1          cup sweet cherries, pitted and halved

2          avocados, sliced

2          cups cooked black rice

1          cup sliced, toasted almonds

Citrusy Tahini Dressing

 

To make Citrusy Tahini Dressing: In bowl, whisk tahini, orange juice, rice vinegar, soy sauce, ginger and salt. If dressing seems thick, add more orange juice or water to reach desired consistency.

To arrange Buddha Bowls: Separate watermelon, cucumbers, cherries, avocados and rice in four bowls. Sprinkle with toasted almonds and drizzle with dressing. Serve immediately.

Sweet Watermelon Pizza

Greek yogurt

Watermelon, cut to 1-inch thick round slice

Shredded coconut

Mint

Berries, such as blueberries, strawberries or blackberries

Slivered almonds

 

Spread yogurt to cover fleshy part of watermelon, leaving room to hold rind. Sprinkle with coconut, mint, berries and almonds, or other toppings, as desired.

 

 

 

January 17, 2018 |

Help Fight Inflammation with Food

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In Good Taste

 

 

 

 

 

 

 

 
(Family Features) On top of being tasty, certain foods contain specific nutrients and natural compounds that may help fight inflammation, a condition linked to arthritis and gout. With that in mind, try heading to the fridge or pantry the next time you feel joint pain, swelling or stiff knees.

Colorful fruits and vegetables, including ruby red tart cherries and dark leafy greens like spinach and kale, are among the most powerful anti-inflammatory foods, along with oily fish (salmon, sardines and scallops), nuts, seeds and whole grains. Ingredients such as ginger, turmeric and olive oil may also help combat inflammation.

For an inflammation-fighting boost, Montmorency tart cherries contain the “highest anti-inflammatory content of any food,” according to research conducted at Oregon Health & Science University. Results show that cherry intake can help reduce blood levels of gout-causing uric acid and reduce the painful symptoms of osteoarthritis. Research also shows that Montmorency tart cherry juice can reduce post-exercise inflammation and muscle pain.

“For decades, people with arthritis and gout have consumed tart cherry juice for pain relief. Now there’s scientific evidence to back up this popular folklore remedy,” said registered dietitian Michelle Babb, author of “Anti-Inflammatory Eating Made Easy.” “Since Montmorency tart cherries are one of the richest sources of anthocyanins, a potent type of flavonoid, they can offer a natural way to help ease the pain related to arthritis and gout.”

To help fight inflammation with food, try this recipe for Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola, which is packed with anti-inflammatory ingredients. Learn more about the research on Montmorency tart cherries and inflammation, and find more recipes, at choosecherries.com.

Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola
Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes
Yield: 1 salad

Savory Granola:
1/3 cup oats
1/3 cup chopped walnuts
1/4 cup sunflower seeds
2 tablespoons buckwheat groats
2 tablespoons pepitas
1/4 cup extra-virgin olive oil
2 tablespoons honey
1 tablespoon spicy brown mustard
salt
pepper
1/4 cup dried Montmorency tart cherries

Dressing:
1 shallot, minced
3 tablespoons extra-virgin olive oil
2 tablespoons dried Montmorency tart cherries
2 tablespoons Montmorency tart cherry juice
1 tablespoon spicy brown mustard
2 teaspoons apple cider vinegar
1 teaspoon honey
salt
pepper

Salad:
10 ounces baby kale
1 grilled ear of corn, kernels sliced off
1 cup sprouts (alfalfa or microgreens)
1/2 tablespoon butter
8 ounces bay scallops, patted dry

To make savory granola: Heat oven to 350 F. Line baking sheet with parchment paper or baking mat.

In large bowl, combine oats, walnuts, sunflower seeds, buckwheat groats and pepitas. In small bowl, whisk together olive oil, honey, mustard, salt and pepper.

Pour wet ingredients into large bowl and toss until well combined.

Spread mixture onto baking sheet in single layer and bake 18-20 minutes, tossing once halfway through, until granola starts to turn golden brown and crispy around edges.

Remove from oven, add cherries, toss to combine, spread into single layer and let cool.

To make dressing: In food processor, process shallot, olive oil, cherries, cherry juice, mustard, vinegar, honey, salt and pepper until smooth.

To make salad: Place kale, corn kernels and sprouts in large bowl; set aside.

In large skillet over medium-high heat, melt butter. Once hot, add scallops and cook until golden and starting to caramelize on one side. Flip and repeat on other side.

Add scallops to large salad bowl. Pour dressing over top and toss until well combined.

Break up granola into small pieces and add to salad bowl. Toss lightly before serving.
#14071
Source: Cherry Marketing Institute

January 10, 2018 |
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