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Greens and Grains

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In Good Taste

 

 

 

 

 

 

 

Add fresh produce to your diet and community

(Family Features) Dedicating more of your plate to fresh-from-the-garden produce as well as rice and grains can lead to a healthier lifestyle, according to Cheryl Forberg, registered dietitian and award-winning chef and nutritionist for “The Biggest Loser.”

“Most of my adult clients who are not veggie lovers usually had little exposure to them growing up, or they just weren’t cooked properly,” Forberg said. “It’s important for parents to get their children involved in cooking, shopping and even gardening so kids can understand the journey from seed to plate.”

Forberg furthers her personal dedication to the seed-to-plate journey through her involvement with Seeds of Change, which invests in healthier and greener communities by offering both organic seeds and foods, and delivers an annual grant program that benefits school and community gardening as well as farming programs. This year, the grant program will award $310,000 to participants who plan to help their communities and teach people about sustainability and where fresh food comes from.

To start living healthier and greener lives, Forberg offers four simple tips:

Start in the garden. This hands-on approach is a fun way to learn about nutrition and where food comes from. Following produce from seed to plate can compel you to eat more healthfully. Plant a garden at home or become involved in a local project nearby.

Opt for veggies with big impact. Richly colored veggies contain the richest supplies of nutrients. Opt for spinach or romaine instead of iceberg lettuce in your salads. Skip the celery or carrots and go for red bell pepper slices to deliver a healthy serving of antioxidants and vitamin C.

Make smart swaps. Replace the dense calories of pasta noodles with a flavorful cup of cooked spaghetti squash. The squash is a satisfying and tasty alternative with a mere 40 calories, 2 grams of fiber and loads of vitamins.

Pair with whole grains. Mashed potatoes may be a favorite dinner side, but there are more nutritious options to complement your garden produce, such as this grain bowl with wild salmon from Chef Seamus Mullen.

Learn more about starting a community garden and living a greener, healthier life at seedsofchangegrant.com.

Warm Grain Bowl with Wild Salmon, Almonds and Salsa Verde

Total time: 20-25 minutes

Servings: 8

8     wild salmon fillets (3 ounces each)

sea salt, to taste

fresh pepper, to taste

2     tablespoons extra-virgin olive oil, divided

1      cup asparagus, cut into 2-inch pieces

1/2  cup shitake mushroom caps, sliced

1      package Seeds of Change Quinoa, Brown & Red Rice with Flaxseeds

1/4   cup slivered almonds

 

Salsa Verde (optional):

1      bunch scallions

1       clove garlic

1/2    cup packed cilantro leaves

1/2    cup packed mint leaves

1/2    cup packed basil leaves

1/2     cup lemon juice

1/3    cup extra-virgin olive oil

 

Heat oven to 400 F.

In oven-proof pan, season salmon with salt and pepper, and drizzle each fillet with olive oil. Bake 12-15 minutes, until cooked through.

In blender or food processor, combine all Salsa Verde ingredients and pulse until fully incorporated but still rustic and chunky. Set aside.

In medium saute pan over medium-high heat, heat remaining olive oil. Add mushrooms and asparagus and saute vigorously 3-5 minutes. Add grains and slivered almonds, and continue to saute until heated through, about 5 minutes. Adjust seasoning with salt and pepper, to taste.

Divide grains among eight plates, place a piece of salmon on each plate then finish with dollop of Salsa Verde, if desired, and serve.

Substitution: Shitake mushroom caps may be substituted with button mushrooms or other wild mushrooms.

 

Photo courtesy of Getty Images

July 12, 2017 |

Upgrade Your Summer Grilling Game

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In Good Taste

 

 

 

 

 

 

 

(Family Features) The days are getting longer and hotter and you’re itching to head outside to kick off grilling season. After a few weeks of eating the same boring burgers and hot dogs, you’re looking for something a little more exciting (and so are your guests). These recipes can help take your grilling skills to the next level and make your next party something to brag about.
When people come over for Buffalo chicken, they expect authentic flavor, so give the people what they want by making Buffalo chicken sandwiches with Frank’s RedHot Buffalo Wings Sauce. Frank’s RedHot was the secret ingredient used in the original Buffalo wings recipe in 1964.

For maximum flavor, each Buffalo chicken sandwich gets a quarter of the bottle of sauce to bring in just the right blend of flavor and heat. Take it to the next level by marinating the chicken in the sauce for at least 30 minutes so it can absorb the unmistakable Buffalo flavor that will send any party into overdrive. Add the tangy blue cheese and cool, crisp lettuce and tomato and you’ve got the perfect bite for a hot summer day.

Now that you’ve proved your grilling chops to most of the party crew, it’s time to kick it up a notch. Every party’s got a few tough critics, so it’s key to make something impressive and delicious that appeals to a different palate. Enter: Sweet Chili Ribs.

Start with two full racks of pork spareribs then load them up with Frank’s RedHot Sweet Chili Sauce, garlic and ginger, making sure to spread that mixture all over the ribs. Grill them low and slow for 2 hours then pour another half-bottle of sauce over top for good measure and grill for another hour. After your guests have a chance to taste these sweet and tangy, fall-off-the-bone ribs, they’ll talk about them all summer long.

For more grilling tips and recipes, visit franksredhot.com/recipes

 

Buffalo Chicken Sandwich

4       boneless, skinless chicken breast halves (if thick, cut horizontally into two even pieces)

1        bottle (12 ounces) Frank’s RedHot Buffalo Wings Sauce, divided
1/4    cup blue cheese or ranch dressing

4        hard rolls, split

1/4    cup blue cheese crumbles

lettuce leaves (optional)

tomato slices (optional)

red onion rings (optional)
Marinate chicken in 6 ounces Buffalo wings sauce for 30 minutes, or up to 3 hours.

Mix remainder of Buffalo wings sauce and dressing together. Keep refrigerated until ready to use.

Grill chicken 12 minutes, turning once, or until no longer pink in center.

Place 2 tablespoons of mixed sauce on each roll half. Place chicken on top of roll half and top with 1 tablespoon blue cheese crumbles.

Add lettuce, tomato and onion rings, if desired. Top with second roll half. Repeat for remaining sandwiches.


Sweet Chili Ribs

 

2          full racks pork spareribs, trimmed (about 6 pounds)
2          tablespoons fresh ginger, minced
3          cloves garlic, minced
1          bottle (12 ounces) Frank’s RedHot Sweet Chili Sauce, divided

Heat grill to 250 F and prepare for indirect cooking.

Spread ribs with ginger and garlic. Place ribs on rib rack or in foil pan. Cook on covered grill 2 hours.

Spread 6 ounces sweet chili sauce evenly over ribs then cook another hour, until tender.

Baste ribs with remaining sweet chili sauce during last 15 minutes of cooking. If desired, at end of cooking time grill ribs over direct heat to char slightly.

 

 

July 5, 2017 |

Cool Down with Patriotic Frozen Pops

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In Good Taste

 

 

 

 

 

 

 

The perfect treat to celebrate and escape the heat this summer

(Family Features) With backyard barbecues, pool parties and patriotic celebrations in full swing leading up to the Fourth of July, kids are constantly on the go with summertime activities. For long summer days in the sun, a cool treat is the perfect way to help keep kids energized for all of their summertime activities.

These homemade red, white and blueberry frozen pops are the perfect patriotic summer snack for active kids. Made with wholesome ingredients like fruit and milk, they’re a great way for moms to add quality nutrition to snack time with flavors their kids already love. Plus, with milk as an ingredient, this delicious recipe is a creative way to help the whole family get added nutrients they need, like calcium and protein.

Whether celebrating Independence Day or relaxing following an afternoon in the sun, this tasty and nutritious summertime snack is one the whole family can enjoy together. For more inspiration and recipes to serve up summer fun, visit milklife.com.

Red, White and Blueberry Frozen Pops

Servings: 10

1/2      cup granola

2         teaspoons brown rice syrup

3/4      cup reduced fat milk

6         ounces fat free vanilla Greek yogurt

1          cup whole strawberries, tops removed

water

1 1/4   cup blueberries, divided

 

In small bowl, stir granola and brown rice syrup until combined. Using end of wooden spoon, press approximately 3/4 tablespoon granola into each frozen pop mold. Granola should be packed tightly into bottom of molds.

In another small bowl, stir together milk and yogurt; set aside.

Using small food processor or high-powered blender, puree strawberries until smooth. Stir water into each puree so they are pourable, about 2 tablespoons each, more if necessary.

Set aside 30 blueberries and puree remainder. Add water, as needed, to make pourable.

To layer pops, start by pouring, piping or syringing 1 tablespoon milk and yogurt mixture into each mold, covering granola layer. Put each mold in freezer until firm, at least 1 hour.

Layer 1 tablespoon strawberry puree on top of frozen yogurt layer in each mold. Cover top of molds with foil, insert sticks and freeze again until solid. Remove foil, add another layer of yogurt and freeze again.

For final layer, add 1 tablespoon blueberry puree and 3 blueberries to each mold. Freeze until solid. Keep frozen pops in molds until ready to eat. Run each mold under lukewarm water for approximately 10 seconds to loosen and remove frozen pops. Pops can be made 1 day in advance.

Tip: For clean lines between frozen yogurt layers, use small syringe.

Nutritional information per serving: 70 calories; 2 g fat; 0.5 g saturated fat; 3 g protein; 11 g carbohydrates; 1 g fiber; 20 mg sodium; 48 mg calcium (4% of daily value). Nutrition figures based on using reduced fat milk.

 

 

 

June 28, 2017 |

Unleash the Power of Dairy

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In Good Taste

 

 

 

 

 

 

 

(Family Features) If you’re trying to boost the nutrition of your meals and snacks, look no further than your refrigerator. Dairy products provide a powerful nutrition package that can help you meet your nutrient needs and achieve better health.

The most recent Dietary Guidelines for Americans affirm dairy’s important place in the diet with a recommendation that people ages 9 and older consume three servings of low-fat or fat-free dairy foods every day. With nine essential nutrients, milk, cheese and yogurt deliver a unique nutrition package superior to milk alternatives, such as almond or rice beverages, which are often fortified or fall short on these important nutrients.

During the hot summer months, when you don’t feel like spending much time in the kitchen, dairy products offer ease and convenience, as many are ready to use in recipes or round out a meal or snack. For a quick, easy and healthy snack this summer, put a fresh take on traditional pizza with this recipe that uses crescent rolls topped with cheeses and fresh seasonal veggies. Or turn up the heat on a classic beef burrito by adding warm pepper jack cheese and black beans.

Visit MidwestDairy.com to pledge Dairy 3 for Me, find additional recipes and learn more about how to unleash the power of dairy nutrition.

Summer Pizza Snack

Recipe courtesy of Cindy Heins, Heins Family Farms  

Total time: 22 minutes

Servings: 12

1       tube (8 ounces) crescent rolls

1       tub (8 ounces) low-fat cream cheese

1/4   cup light mayonnaise

1/4   teaspoon garlic powder

1       cup shredded part-skim mozzarella cheese

3/4   cup sliced cherry tomatoes

1/2   cup sliced black olives

1/2    cup chopped broccoli florets

1/2    cup chopped cucumber

Heat oven to 375 F. In 9-by-13-inch baking pan, spread out crescent roll dough. Seal seams together to form one large rectangle across bottom of pan. Bake 10-12 minutes, or until lightly browned. Cool on rack.

In small bowl, mix together cream cheese, mayonnaise and garlic powder. Spread evenly over entire cooled crust. Top with mozzarella, tomatoes, olives, broccoli and cucumber. Cut into 12 squares and serve.

Beef Burrito with Pepper Jack Cheese and Black Beans

Total time: 9 minutes

Servings: 6

1/2   pound ground beef sirloin

2       teaspoons minced garlic

1       cup chunky salsa, divided

2       cups cooked brown or white rice

6       whole-wheat tortillas (9 inches each)

1       can (15 ounces) black beans, drained and rinsed

1       can (11 ounces) corn kernels, drained

2       cups shredded pepper jack cheese

sliced green onion, including green tops

In medium, nonstick skillet, brown ground beef and garlic over medium heat (break beef mixture up into smaller chunks with spatula). Drain fat and stir in 1/2 cup salsa; set aside.

Spread 1/3 cup rice on center of tortilla, leaving 1/2-inch border. Scatter about 2 tablespoons beans and 1 1/2 tablespoons corn over rice. Spread 1/3 cup beef mixture and 1/4 cup cheese over corn. Top with 2 teaspoons salsa and a few slices green onion. Fold in two opposite edges of tortilla 1 inch each and roll up. Place seam-side down on microwave-safe dish.

Repeat with remaining tortillas. Place burritos in microwave oven and heat 1 minute, or until heated through. Serve with remaining salsa.

 

 

June 21, 2017 |

Add a Tex-Mex Favorite to Your Menu

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In Good Taste

 

 

 

 

 

 

 

(Family Features) A tortilla plus a tasty filling makes a household favorite – a taco. This simple, casual, versatile, fun food knows no boundaries. Tacos can be right for breakfast, lunch, dinner and even snacks and dessert, depending on the filling.

For tacos with a unique, delicious twist on tradition, try these Chicken Soft Tacos with Pickled Beet Salsa that are ready in 30 minutes. The antioxidant-rich Aunt Nellie’s Pickled Beets lend color, as well as a refreshing sweet-tangy flavor that’s complementary to the lime juice, cilantro and red onion in the salsa. This sassy salsa is a perfect partner for rotisserie, roasted or grilled chicken, arugula and a dollop of jalapeno mustard-sour cream sauce nestled inside a soft flour tortilla.

For your taco fiesta, just set out the tortillas, salsa and other toppings and let everyone help themselves to a fun and delicious dinner.

For other versatile recipes, visit AuntNellies.com.

Chicken Soft Tacos with Pickled Beet Salsa

Prep time: 25 minutes

Servings: 4

Salsa:

1       jar (16 ounces) Aunt Nellie’s Baby Whole Pickled Beets

2      tablespoons chopped red onion

2      tablespoons coarsely chopped fresh cilantro leaves

1       tablespoon fresh lime juice

1/4    teaspoon salt

1/4    teaspoon ground black pepper

Tacos:

1/3    cup sour cream

1      tablespoon jalapeno mustard

4      soft flour tortillas (6-inch diameter)

2      cups fresh arugula

2      cups chopped cooked rotisserie chicken (hot or cold)

1/4   cup crumbled queso fresco

To make salsa: drain beets and chop. In medium bowl, combine beets, onion, cilantro, lime juice, salt and pepper.

To make tacos: In small bowl, stir together sour cream and mustard; set aside.

On one half of each tortilla, place equal amounts of salsa, arugula, chicken and cheese. Top with dollops of mustard-sour cream. Fold over.

Substitution: Sliced pickled beets or three single-serve cups of Aunt Nellie’s Diced Pickled Beets may be substituted for baby whole pickled beets.

Nutritional information per serving: 380 calories; 20 g protein; 28 g carbohydrates;

20 g total fat; 650 mg sodium; 80 mg cholesterol; 1 g dietary fiber; 2 mg iron; 0.15 mg thiamin;

460 IU vitamin A; 4 mg vitamin C.

 

 

June 14, 2017 |

A Colorful, Crunchy Salad

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In Good Taste

 

 

 

 

 

 

 

(Family Features) As days get longer and the weather gets warmer, take your meal outdoors for some tasty al fresco dining featuring a fresh and easy-to-prepare salad.

With minimal ingredients and maximum flavor, this combination of radicchio, California green ripe olives, chickpeas and Parmesan is sure to find its way into your seasonal meal occasions, from at-home dinners to garden parties.

Boasting vibrant purple hues, radicchio not only looks beautiful on the plate but packs a unique and pleasing, bitter flavor that is complemented by the texture added to each bite by toasted sunflower seeds and chickpeas.

Completing the salad are California Ripe Olives, which are grown by farming families across California. The California green ripe olive is similar to the black ripe olive but features a more mild and buttery flavor profile.

Find more tasty recipes at calolive.org.

Radicchio Salad with Olives, Chickpeas and Parmesan

Recipe courtesy of the Simply Recipes blog

Prep time: 15 minutes

Resting time: 10 minutes

Serves: 4-6

1/4     cup sunflower seeds

1         large head radicchio (10-12 ounces)

1        can (16 ounces) California green ripe olives, drained, rinsed and roughly chopped

1        can (16 ounces) chickpeas, drained and rinsed

1         cup finely grated Parmesan cheese, divided

3         tablespoons balsamic vinegar

4         tablespoons olive oil

1/4      teaspoon salt, plus additional, to taste

1/8       teaspoon fresh-ground black pepper, plus additional, to taste

Add sunflowers seeds to small, dry skillet. Toast over medium heat, stirring occasionally, until seeds are toasted around edges and smell fragrant.

Transfer seeds to bowl to cool.

Peel away and discard a layer or two of outer radicchio leaves if they look wilted or battered. Cut head of radicchio into quarters through root. Trim away root.

Cut each quarter crosswise into strips, 1- to 1 1/2-inches thick. Transfer to large mixing bowl.

Add olives, chickpeas and 3/4 cup cheese to bowl with radicchio.

Whisk together balsamic vinegar, olive oil, salt and pepper. Pour over salad and toss gently until ingredients are evenly coated. If cheese clumps together, break apart with spatula and stir in.

Let salad stand at least 10 minutes, or up to an hour.

Add additional salt and pepper, if desired. Serve salad on individual plates or one shared platter. Top with remaining cheese and toasted sunflower seeds.

Substitution: If radicchio is unavailable, try frisee, endive or another bitter green.

Note: Salad is best served within one hour of preparation, but can be stored in airtight container in fridge for several days.

June 7, 2017 |

A Classic Recipe Makeover

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In Good Taste

 

 

 

 

 

 

 

(Family Features) It’s true that classics never go out of style, but they can also evolve to keep current while still maintaining their original appeal.

For example, take the iconic tomato soup and grilled cheese sandwich duo. Today’s tomato soup might be seasoned with herbs and garlic, and the grilled cheese might swap goat cheese and mozzarella for the traditional American or cheddar. Meatloaf could be prepared with sriracha replacing Worcestershire sauce or other seasonings.

Another updated idea is for stuffed peppers. It’s easy to give them a Tex-Mex spin simply by using a can of READ Southwestern Bean Salad as the base for the filling. The salad already has black and kidney beans, hominy and corn in it, as well as a slightly spicy dressing. Build on that flavorful combination by adding browned ground beef or turkey, cheese and tortilla chips. Poblano peppers could be substituted for bell peppers for an even more authentic south-of-the-border flair.

While this meal in a pepper bakes, make a salad of spinach or other greens topped with avocado slices and orange segments. Dinner is done and on the table in under an hour. For more easy, flavorful dinner ideas, visit READsalads.com.

Southwestern Bean Salad Stuffed Peppers

Prep time: 20 minutes

Cook time: 25 minutes

Servings: 6

1     can (15 ounces) READ Southwestern Bean Salad

1      teaspoon ground cumin

1      small jalapeno pepper, minced (optional)

1/2   pound ground lean beef (90 percent lean)

1/2   cup chopped onion

3      large bell peppers, any color or combination

nonstick cooking spray

1      cup crushed tortilla chips, plus 1/4 cup (optional), divided

1      cup shredded Mexican cheese blend, divided

Drain bean salad; discard liquid. With fork, mash half of beans until chunky. Combine with remaining beans. Stir in cumin and jalapeno, if desired; set aside.

In medium skillet over medium-high heat, cook ground beef and onion 8-10 minutes until ground beef is completely cooked, stirring frequently.

Cut bell peppers in half, lengthwise. Remove membranes and seeds. Line baking pan with aluminum foil. Spray with nonstick cooking spray (or brush lightly with vegetable oil).

Heat oven to 350 F.

Combine ground beef and onion mixture with bean mixture. Stir in 1 cup tortilla chips and 1/2 cup cheese. Divide evenly among peppers. Arrange peppers cut-side up in prepared pan; peppers should fit snugly. Top with remaining crushed tortilla chips, if desired. Bake, covered, 25 minutes, or until peppers are tender and filling is heated through. Sprinkle with remaining cheese and bake, uncovered, until cheese melts.

Variation: Ground chicken or turkey breast may be substituted for ground beef. Add 2 teaspoons vegetable oil to skillet and heat until hot before adding ground chicken or turkey and onion to skillet.

Nutritional information per serving: 252 calories; 15 g protein; 20 g carbohydrate;

13 g total fat; 370 mg sodium; 40 mg cholesterol; 5 g dietary fiber; 9 mg iron; 0.07 mg thiamin;

708 IU vitamin A; 34 mg vitamin C.

 

May 31, 2017 |
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