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Eat Healthy with Seafood

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.

However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home in the past year, according to the Dietary Guidelines for Americans.

Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.

As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:

  • Make a game plan or meal plan for the week to figure out when you can incorporate seafood into your meals.
  • Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons.
  • Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty.
  • Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week.
  • Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch.

For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

One Pan Fish Dish

Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 4

1/8        cup canola oil

1/4        cup cherry tomatoes, halved

1           medium onion, quartered

2           cups broccoli florets

1           lemon, half sliced and half juiced, divided

kosher salt, to taste

freshly ground pepper, to taste

1            pound white fish (such as snapper, grouper, flounder or barramundi)

4            tablespoons olive oil

fresh rosemary sprigs (optional)

In pan over medium heat, heat canola oil about 1 minute.

Add tomatoes, onions and broccoli to pan; cook 5 minutes, uncovered.

Drizzle lemon juice over vegetables and season with salt and pepper, to taste.

Place fish on top of vegetables in center of pan and place two lemon slices on top of fish.

Sprinkle with salt and pepper, to taste.

Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish.

Drizzle olive oil over fish and top with rosemary, if desired, before serving.

 

October 10, 2018 |

Fast, Family-Friendly Recipes Make Dinner Doable

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) As the fall season begins, kids go back to school and schedules once again book up with activities.

Between work, the carpool line and shuttling kids to extracurriculars, the increase in family commitments often leaves little time in the kitchen or at the dining table. Although the drive-thru is an easy solution, healthier options can be scarce and the cost of takeout piles up. Instead, add some quick family meals to your arsenal.

Southwestern Bean Mexican Pizza made with READ Southwestern Bean Salad is a fun twist on the Italian favorite that pairs perfectly with fruit, carrot sticks or a salad for a complete, family-friendly meal

For an easy make-ahead option, grab a jar of Aunt Nellie’s Beets and make Beef, Beet and Horseradish Wraps. Both recipes can help you have dinner on the table in 30 minutes or less.

For more quick and easy dinner ideas, visit READSalads.com and AuntNellies.com.

Southwestern Bean Mexican Pizza

Prep time: 15 minutes

Cook time: 10 minutes

Servings: 8-10

 

2                  cans (15 ounces each) READ Southwestern Bean Salad
1                   pre-baked pizza crust (10-12-inch diameter)
4                  slices bacon, cooked crisp and crumbled (about 1/4 cup crumbled)
1/2-3/4      cup thin bell pepper strips (1/4-inch thick), any color or combination
3/4             cup shredded Mexican cheese blend
1/4              cup chopped fresh cilantro
chopped avocado (optional)
sour cream (optional)

 

Drain bean salads. Place half of beans in bowl of food processor; process until pureed but chunky.

Spread puree evenly over pizza crust. Spoon remaining drained beans over puree. Sprinkle with bacon, bell pepper and cheese.

Bake as directed on pizza crust package until heated through and cheese is melted, about 10-12 minutes.

Sprinkle with chopped cilantro. Serve with avocado and sour cream, if desired.

Nutritional information per serving: 276 calories; 11 g protein; 35 g carbohydrates; 10 g fat; 648 mg sodium; 14 mg cholesterol; 5 g dietary fiber; 11 mg iron; .02 mg thiamin; 575 IU vitamin A; 7 mg vitamin C.

 

Beef, Beet and Horseradish Wraps

Prep time: 30 minutes

Servings: 4

1              jar (16 ounces) Aunt Nellie’s Sliced Pickled Beets
1/2         cup shredded carrots
1             tablespoon prepared horseradish
1/2         cup spreadable cheese (such as goat cheese or herb soft cheese)
2             large soft flour tortillas (about 10-12-inch diameter)
10           green onions (green parts only)
10           thin slices deli roast beef

 

Drain beets; chop. Discard beet liquid. In medium bowl, combine beets, carrots and horseradish.

Spread 1/4 cup cheese evenly over each tortilla, leaving 1-inch border. Arrange five green onions (do not chop) on each; press lightly into cheese. Place five slices roast beef on each tortilla to cover green onions then sprinkle beet mixture evenly over beef.

Roll up tortillas in parallel direction of green onions. Wrap each roll tightly in plastic wrap. Refrigerate up to 4 hours.

To serve, remove plastic wrap; cut each tortilla into two pieces.

Substitution: If horseradish is too pungent, omit or replace with diced jarred roasted red peppers or Dijon mustard.

Nutrition information per serving: 300 calories; 17 g protein; 34 g carbohydrates; 10 g fat; 520 mg sodium; 35 mg cholesterol

2 g fiber; 3.18 mg iron; .26 mg thiamin; 2963.87 IU vitamin A; 8.79 mg vitamin C.

October 3, 2018 |

Fall for a Flavorful Cheese Board

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In Good Taste

 

 

 

 

 

 

 

(Family Features) Some of the most beloved flavors are inspired during the fall, and there are few better ways to enjoy the season’s best than with a group of friends and family. Get ready to wow guests with seasonal treats that invite everyone to indulge in fall flavors.

Even adults can enjoy getting hands-on with their food when it comes to stacking up mouth-watering ingredients, and a fall party is a great opportunity to explore new ways to appreciate the flavor of savory pumpkin.

This recipe combines rich, creamy cheese with prosciutto and pumpkin for a medley of flavors and textures your guests will have a hard time believing are gluten-free. The star is non-GMO Crunchmaster Pumpkin Harvest Crackers, which combine real pumpkin and autumn spices with whole grains and flax seeds.

Serve these little delights on a cheese board and let guests mix and match the flavors as they wish. Then expand your offering with a dairy-free, vegan alternative and introduce another fall favorite like apple butter.

Explore more tips and recipes to help celebrate fall at crunchmaster.com.

Pumpkin Prosciutto Stackers

2          ounces prosciutto

1          ounce aged balsamic vinegar (syrupy consistency)

4          ounces gorgonzola

4          ounces aged Parmesan, shaved

1          bag Crunchmaster Pumpkin Harvest Crackers

Cut prosciutto into cracker-size pieces, about 1 1/2 inches in diameter.

Pour vinegar into small carafe or dish with serving spoon.

Layer gorgonzola, 1-2 pieces prosciutto and 1-2 pieces shaved Parmesan on one cracker. Drizzle lightly with vinegar. Place on wooden or slate serving platter to serve as inspiration to guests. Plate remaining prosciutto, gorgonzola, Parmesan and crackers on platter before serving and place vinegar nearby.

Apple Pepita Stackers

4          ounces apple butter

1          bag Crunchmaster Pumpkin Harvest Crackers

3          ounces toasted pepitas

12        slivers fresh sage

Spread apple butter over one cracker and sprinkle with pinch of pepitas. Top with sage sliver.

For serving, scoop apple butter into small crock or serving vessel. Place pepitas and sage in serving dishes. Place assembled stacker on platter with crackers. Add serving dishes, if space allows, or position around platter.

September 26, 2018 |

Sweet, Simple After-School Snacking

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In Good Taste

 

 

 

 

 

 

 

(Family Features) With school back in full swing, the days will be full, packed with classes, homework and after-school sports, music and other extracurricular activities. To make the most of all these endeavors, it’s important to eat well to sustain the critical energy and focus required throughout the day.

Smart fueling includes keeping nourishing snacks such as heart-healthy grapes on-hand – whether at home, in the car or coming off the field. Fresh California grapes – simple, convenient and nutritious – can make for a delicious snack on their own.

Available in three appealing colors – red, green and black – crisp, juicy grapes can add a tasty touch when hunger calls for an afternoon energy boost. Grapes also pair well with crackers, cheese and nuts for other snack combos.

Yet another way to enjoy fresh grapes is to blend them with other fruits and vegetables to create smoothie bowls, a nutritious option to help ensure that a variety of healthy ingredients are part of a balanced day.

Smoothie bowls work well as a snack or even a quick breakfast, and also provide a way for parents to introduce their kids to new, healthier bites.

This Grape Smoothie Bowl is fresh, flavorful and full of sweet grape taste for a quick fix that can leave bodies fueled and ready to take on the rest of the day.

Find more information and snack ideas at GrapesfromCalifornia.com.

Grape Smoothie Bowl

Prep time: 10 minutes

Servings: 2

1/2        avocado

2           medium bananas, sliced and frozen

1           cup packed baby spinach

2           cups green California grapes, divided

1           cup unsweetened almond milk

1           piece fresh ginger (1-inch length), peeled and sliced (optional)

pinch of salt

1           tablespoon chia seeds

1 1/2     tablespoons toasted coconut chip

 

In blender, combine avocado, bananas, spinach, 1 cup grapes, almond milk, ginger and salt; blend until smooth. Pour into two bowls. Halve remaining grapes and place on top of smoothie bowls along with chia seeds and coconut chips.

Nutritional information per serving: 370 calories; 5 g protein; 66 g carbohydrates; 13 g fat (32% calories from fat); 3.5 g saturated fat (9% calories from saturated fat); 200 mg sodium; 10 g fiber.

September 19, 2018 |

School Mornings Made Easy

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) Most parents know the first few weeks of school season and new daily routines can be hectic. From stocking up on school supplies to finishing up homework, there’s few unused minutes in the day.

One thing that’s particularly easy to forget in the mad dash to catch the bus or make it to morning drop-off is a well-balanced, protein-packed breakfast. According to a No Kid Hungry study, when students have a balanced breakfast in the morning, they are more likely to attend school and perform better on standardized tests.

Start the school year off right by giving your kids a breakfast they’ll love that also provides the protein they need to kick-start their day. Recipes like Simple Ham and Waffle Breakfast Sandwiches or Baked Eggs in Avocado can be ready in minutes and provide fuel long past the first morning school bell.

As a simple time-saver, Smithfield offers pre-diced, cubed and sliced ham that can make breakfast a breeze any day of the week. Incorporate it into a simple breakfast sandwich for a protein boost you can enjoy on-the-go. Served crispy or chewy depending on your preference, Thick Cut Bacon also puts a savory spin on nearly any breakfast plate, whether paired with eggs and avocado or a simple side of toast.

For more information and breakfast ideas, visit smithfield.com.

Simple Ham and Waffle Breakfast Sandwiches

Cook time: 30 minutes

Servings: 4
8       frozen prepared waffles, toasted

8       ounces Smithfield Anytime Favorites Quarter Boneless Sliced Ham, any flavor

4       large eggs

4       slices cheddar or American cheese

maple syrup (optional)

Prepare waffles according to package directions; keep warm.

In nonstick skillet over medium-high heat, cook ham slices until lightly browned, about 30 seconds per side; keep warm. In same skillet over medium heat, fry eggs until desired doneness.

Lay out four waffles and top each with sliced cheese, ham and fried egg, topping with remaining waffles to finish. Serve warm with maple syrup, if desired.

Tip: Try spreading fruit jam on your sandwich for a change of pace.


Baked Eggs in Avocado

Cook time: 10 minutes

Servings: 6

Nonstick cooking spray

3       large avocados

6       eggs

4       strips Smithfield Thick Cut Bacon, diced and cooked until crispy

1       cup blue cheese

1/4    cup fresh cilantro

Heat oven to 450 F. Spray baking sheet or glass baking pan with cooking spray. Cut avocados in half. Scoop out 1-2 tablespoons of avocado to create well for eggs. Place avocados flesh-side up on prepared baking sheet or glass pan.

Gently crack one egg in each avocado well, making sure to keep yolk intact. Bake 10 minutes, or until eggs reach desired temperature. Remove.

Top with bacon pieces, blue cheese and cilantro.

 

 

 

September 12, 2018 |

Make the Grade with Back-to-School Lunches

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) Back-to-school time means it’s back to being busy before, during and after school, so it’s time for parents and kids to create new routines. From early wakeup calls to shuttling kids to school and activities, ease the morning mayhem by incorporating a simple meal-planning strategy.

As a parent, look for fresh, make-ahead options your kids will enjoy. Serve up lunchbox love by mixing up the classic sandwich with a spin on sushi in this Bento Box Lunch recipe. It’s a creative way to deliver nutritious, wholesome ingredients that will make the whole lunchroom drool. Plus, it’s something you can take for lunch too.

No matter what meals you’re prepping, a store like ALDI can be your solution for packing tasty and better-for-you choices for lunches and on-the-go snacks. With high-quality ingredients at affordable prices, ALDI offers what you need to get ready for the days ahead.

For more recipes and meal prepping ideas, visit aldi.us.

Bento Box Lunch

Recipe courtesy of Chef Alyssa, ALDI Test Kitchen
Prep time: 10 minutes
Cook time: 30 minutes

Total time: 40 minutes
Servings: 4

 

 

Sushi Roll”:

4     slices SimplyNature Knock Your Sprouts Off Sprouted Low Sodium 7 Grain Bread

4     slices Lunch Mate Never Any! Turkey

1     teaspoon Burman’s Yellow Mustard

1/2  avocado, sliced

1      mini cucumber, cut into 3-inch-by-1/4-inch sticks
Quinoa Salad:

  • 1 cup SimplyNature Organic Quinoa, cooked

1/4  cup Southern Grove Sliced Almonds

  • 2 mandarin oranges, peeled and separated

1/4  cup Southern Grove Dried Cranberries

  • 3 bunches green onions, sliced

1  teaspoon Carlini Pure Olive Oil

Stonemill Iodized Salt, to taste

Stonemill Ground Black Pepper, to taste
Broccoli Salad:

1          large head broccoli, chopped

1/4      cup Southern Grove Sliced Almonds

1/4      cup Southern Grove Dried Cranberries

1           teaspoon Fusia Soy Sauce

1/2       cup Friendly Farms Vanilla Nonfat Greek Yogurt

Stonemill Ground Black Pepper, to taste
Cinnamon Apples:

1        Granny Smith apple, sliced

1         tablespoon Nature’s Nectar Lemon Juice

1          teaspoon Stonemill Ground Cinnamon
To make “Sushi Roll”: Trim crust from bread. Using rolling pin, roll out bread slices to 1/8-inch thickness. Top with turkey, mustard, avocado and cucumber. Roll into cylinder, wrap with plastic wrap and cut in half.

To make Quinoa Salad: In medium bowl, combine quinoa, almonds, oranges, cranberries, green onions and olive oil; season to taste with salt and pepper.

To make Broccoli Salad: In medium bowl, combine broccoli, almonds, cranberries, soy sauce and yogurt; season to taste with pepper.

To make Cinnamon Apples: Toss apples with lemon juice and cinnamon. Place in sandwich bags and wrap tightly.

Organize equal amounts of “Sushi Rolls,” Quinoa Salad, Broccoli Salad and Cinnamon Apples in separate bento box compartments.

September 5, 2018 |

New Study Suggests This Breakfast Staple Could Help Kids Start the Day off Right

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In Good Taste

 

 

 

 

 

 

 

 

(Family Features) Eating a nutritious breakfast helps kids start their day off right, and new research reminds us why serving real dairy milk is so important for the first meal of the day. As little as 7 grams of milk protein at breakfast could help set kids up with building blocks they need to grow after a good night’s sleep, according to a new study in the Journal of Nutrition.

It’s no secret that kids need nutritious foods to fuel their constantly growing bodies, but there’s a period of time when they’re not getting these nutrients – during sleep. Of course kids need sleep – and plenty of it – but as they slumber, they’re using up their body’s energy stores, and if they don’t refuel in the morning it could potentially impact their ability to grow. That’s why a proper breakfast is so important, to ensure kids make up for this overnight fast.

In this new study, University of Toronto researchers gave 28 boys and girls ages 7-11 a breakfast of 170 calories that included 0, 7, 14 or 21 grams of milk protein. While more protein at breakfast was more beneficial, researchers found as little as 7 grams was enough to promote positive effects over the next nine hours.

Serving an 8-ounce glass of milk, which has 8 grams of high-quality protein, each day at breakfast is an easy way to get kids protein they need to support optimal growth and development. In fact, a previous study in the American Journal of Human Biology suggests regularly drinking milk during the growing years (all the way through late teens/early twenties) is associated with greater height in the teen years, while research in Osteoporosis International has linked regularly skipping milk to reduced height.[i],[ii]

Milk is also an easy way to get kids B vitamins to convert food to energy, vitamin A to support a healthy immune system, and phosphorus, calcium and vitamin D to help build strong bones. That’s why experts recommend including milk in kids’ diets. And, with a taste they love, it’s a simple, wholesome and affordable addition to any morning meal.

To kick start your child’s morning, serve a protein-packed breakfast, like this adorable bunny oatmeal, to give them nutrients they need to grow up strong. Not only will it bring a smile to your child’s face, it also gives them 18 grams of high-quality protein when served with a glass of lowfat milk.

For more information and kid-friendly recipe ideas, visit milklife.com.

Bunny Oatmeal

(1 serving)

Recipe courtesy of MilkPEP
Ingredients

1/3 cup instant oats

3/4 cup fat free milk

1/4 teaspoon cinnamon

1/4 teaspoon vanilla

1 teaspoon brown sugar

2/3 of a small banana

2 fresh blueberries

1/2 of a small strawberry

Optional— chocolate syrup

Pair each serving with: 8-ounce glass of milk

Directions

In a microwave safe bowl stir together oats, milk, cinnamon, vanilla, and brown sugar. Microwave on high for 30 seconds to 1 minute and stir.

Cut banana in half crosswise. Cut 1 1/8-inch thick coin slices from the flat end of each banana half. Place those banana slices in the upper third of your oatmeal bowl, side by side, to make the eyes. Top with one blueberry on each banana slice.

Place the remaining banana halves at the top of the bowl, hanging out, to create the ears.

Place strawberry in the middle of the bowl to make the nose, and then drizzle chocolate if desired to make a mouth and whiskers.

Serve with an 8-ounce glass of milk.

Nutritional information per serving: 320 calories; 2 g fat; 0 g saturated fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

 

 

[i] Wiley AS. Does milk make children grow? Relationships between milk consumption and height in NHANES 1999-2002. American Journal of Human Biology. 2005;17(4):425-441.

[ii] Rockell JEP, Williams SM, Taylor RW, Grant AM, Jones IE, Goulding A. Two-year changes in bone and body composition in young children with a history of prolonged milk avoidance. Osteoporosis International. 2005;16(9):1016-1023.

 

 

August 29, 2018 |
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