(Family Features) Cold and flu season is here. The best way to battle cold and flu season is to prevent coming down with anything at all. While it’s impossible to stay entirely safe from germs, sniffles and coughs, there are a few healthy habits you can incorporate for extra protection this year.

Along with the guidance you receive from your health care provider, consider these dietary and lifestyle recommendations to support your immune system naturally.

Commit to a Healthier Diet: Essential for optimizing your immune system, eating a healthy diet consisting of more foods like fruits, vegetables, nuts, seeds, legumes and whole grains is recommended by experts. These foods contain beneficial plant compounds linked to health benefits in humans. Case in point: fresh grapes.

Natural grape compounds, including antioxidants and other polyphenols, may help protect the health and function of cells. At the most basic level, healthy cells are the foundation of good health.

Making simple swaps such as choosing fresh California grapes instead of processed snacks or adding grapes into favorite recipes for a healthy boost are tasty ways to add these beneficial compounds.

Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health. Incorporate the health benefits of grapes into your diet with an easy, convenient recipe like Grape and Brussels Sprout Slaw, perfect for eating on its own or pairing with a favorite protein such as grilled chicken breast.

Prioritize Basic Hygiene: Preventive practices can help you avoid germs, protecting yourself and others at the same time. Frequently wash your hands using soap and water, limit contact with others who may be sick and cover your nose and mouth with a tissue or elbow while coughing or sneezing.

Stay Active: Cold and flu season lines up with brisk temperatures, often making it more difficult to get outside for exercise. Find an activity you enjoy like moderate-intensity walking, jogging, biking or playing an aerobic sport. The “Journal of Sport and Health Science” reports exercise can help improve immune response and reduce inflammation, making it a key way to prepare your body to fight back.

Hydrate, Hydrate, Hydrate: Staying hydrated helps your immune system by keeping the body’s defenses functioning properly. In addition to drinking water, you can increase hydration by eating foods with high water content like grapes, which contain about 82% water.

Manage Stress: You can help control stress – which has a negative impact on overall health and wellness – in a number of ways. Practice deep breathing or meditation, engage in activities and hobbies that bring joy and develop nighttime habits that promote good sleep. If snacking in the evening, choose foods such as grapes that are a natural source of melatonin, a compound which helps regulate sleep cycles. Talk with someone you trust, like a friend, family member or mental health professional, to help relieve stress.

Visit GrapesFromCalifornia.com to find more ways to support your immune health.

Grape and Brussels Sprout Slaw

Servings: 6

• 1 bag (12 ounces) shredded Brussels sprouts
• 2/3 cup finely shredded red cabbage
• 2 cups red Grapes from California, halved lengthwise
• 1/2 cup finely diced red onion
• 3 scallions, trimmed and thinly sliced
• 2 tablespoons rice vinegar
• 1 1/2 tablespoons honey
• 1 teaspoon fresh lemon or lime juice
• 1 teaspoon low-sodium soy sauce
• 2 tablespoons olive oil
• 1 tablespoon toasted (dark) sesame oil
• freshly ground black pepper, to taste
• 3 tablespoons toasted sesame seeds

1. In large mixing bowl, combine shredded sprouts, cabbage, grapes, onion and scallions.
2. In small bowl, whisk vinegar, honey, lemon or lime juice and soy sauce. Drizzle in olive and sesame oils while whisking. Toss well with slaw mixture. Chill 45 minutes to incorporate flavors. Season with pepper and sprinkle sesame seeds on top.

Nutritional information per serving: 170 calories; 4 g protein; 22 g carbohydrates; 9 g fat (48% calories from fat); 1.5 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 60 mg sodium; 4 g fiber.

Source: California Table Grape Commission

(Family Features) Getting back into a routine during the fall can be a struggle. Consider a schedule that dedicates more nights to long-term wellness with easy, nutritious recipes.

Registered dietitian Alexis Joseph recommends Meatless Mondays, which help her family create fruit- and vegetable-forward dishes with nutrient-dense ingredients. One ingredient to consider is California grown prunes from Sunsweet – a good source of vitamins and minerals that help maintain bone and heart health, keep you feeling full and are an all-natural source of fiber and healthy fat.

“Dedicating time each week to your overall nutrition with ‘Meatless Mondays’ will motivate you to add healthful staples like California grown prunes from Sunsweet to your diet and make getting back into a routine easier,” Joseph said. “It can also yield results. Research suggests eating 5-6 prunes each day may help prevent bone loss and improve risk factors for heart disease and inflammation.”

Consider Joseph’s Cauliflower Tacos with Peanut Sauce or Veggie Stir Fry for your next weeknight meal. Both spotlight California grown prunes as a substitute for unhealthy fats and sugars to reduce calories and increase health benefits without losing flavor.

Find more mealtime inspiration at sunsweet.com.

Cauliflower Tacos with Peanut Sauce

Cook time: 30 minutes
Servings: 4

• 1 medium head cauliflower, chopped into florets (about 6-7 cups)
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon fine sea salt
• 8 tortillas
• chopped green onions, for garnish
• California grown prunes from Sunsweet, for serving
• peanuts, for garnish
• lime wedges, for serving

Cabbage Slaw:

• 3 cups shredded red cabbage
• 1/2 cup shredded carrots
• 1/3 cup cilantro, chopped
• 2 tablespoons fresh lime juice
• 1 teaspoon extra-virgin olive oil
• 2 teaspoons pure maple syrup
• 1/4 teaspoon fine sea salt

Peanut Sauce:

• 4 California grown prunes from Sunsweet
• 1/2 cup unsweetened non-dairy milk
• 1/3 cup natural salted peanut butter
• 3 tablespoons reduced-sodium soy sauce
• 1 tablespoon fresh lime juice
• 1/2 tablespoon maple syrup
• 1 teaspoon minced ginger
• 1 teaspoon sriracha
• 2 tablespoons water, plus additional for thinning (optional)

1. Preheat oven to 425 F.
2. On large baking sheet, place cauliflower in single layer. Add olive oil and salt; toss well to combine. Roast 30 minutes, tossing halfway through.
3. To make cabbage slaw: In medium mixing bowl, add cabbage, carrots, cilantro, lime juice, olive oil, maple syrup and salt. Toss to combine; set aside to soften.
4. To make peanut sauce: In blender, blend prunes, milk, peanut butter, soy sauce, lime juice, maple syrup, ginger, sriracha and water until smooth. Taste and add more water, if desired.
5. Warm tortillas, fill with roasted cauliflower and top with slaw, peanut sauce, green onions, prunes and peanuts. Serve with lime wedges.

Veggie Stir Fry with Prune Teriyaki Sauce

Cook time: 15 minutes
Servings: 4

• 1 tablespoon toasted sesame oil
• 1/2 large onion, diced
• salt, to taste, divided
• 3 cloves garlic, minced
• 1 tablespoon minced ginger
• 2 cups shredded carrots
• 1 red bell pepper, sliced
• 1 medium zucchini, diced
• 8 ounces sugar snap peas
• pepper, to taste, divided
• 1/2 cup roasted salted cashews, plus additional for serving, divided
• 1 cup edamame
• 2-3 cups cooked jasmine rice, for serving
• 1/3 cup sliced green onions, for serving
• California grown prunes from Sunsweet, for serving

Prune Teriyaki Sauce:

• 1 cup canned pineapple, plus 1/4 cup pineapple juice
• 1/4 cup California grown prunes from Sunsweet (about 6 prunes)
• 6 tablespoons reduced-sodium soy sauce
• 1 tablespoon pure maple syrup
• 1 tablespoon rice vinegar
• 1 garlic clove
• 1 teaspoon sriracha

1. In large skillet over medium heat, warm sesame oil. Once hot, add onion and pinch of salt; saute 5 minutes.
2. Add garlic and ginger; cook 30 seconds, or until fragrant. Add carrots, bell pepper, zucchini, snap peas and pinch of salt and pepper. Saute 10 minutes, stirring often, until veggies are crisp tender.
3. To make teriyaki sauce: In blender, blend pineapple, pineapple juice, prunes, soy sauce, maple syrup, rice vinegar, garlic and sriracha until smooth.
4. Remove veggies from heat and stir in 1/2 cup cashews, edamame and teriyaki sauce to coat. Season with salt and pepper, to taste, and serve on bed of rice garnished with green onions, prunes and additional cashews.

Photos courtesy of Alexis Joseph

Source: Sunsweet

(Family Features) From fajitas and tacos to everything in between, fueling your Cinco de Mayo fiesta starts with delicious food that brings everyone to the table. Traditional dishes and new twists on classics can be equally satisfying whether you’re feeding your nearest and dearest or hosting the entire neighborhood.

Start with these Vegan Apple and Black Bean Fajitas for a plant-forward spin on a popular dish that features sauteed apples, peppers, zucchini, jicama, onion and jalapeno. The craveable texture and crunch of Envy Apples – a leading apple variety available at Whole Foods and other major grocery stores – shine both in the mixture of sauteed produce and sliced raw into sticks for a crunchy finish with added sweetness. Plus, their flesh remains whiter longer, even after slicing, so this dish looks as good as it tastes.

For those seeking some added protein, turn to Crisp Apple Tacos featuring pork tenderloin topped with cabbage, apples, carrots and a honey-infused homemade dressing. Ideal for a crowd, you can split the sauteed tenderloin, sliced produce, dressing and other favorite toppings among serving bowls to let guests create their own Cinco-inspired masterpieces.

These moments among friends and family can be uplifted with the aroma and flavor of Envy Apples that offer an invitation to savor special occasions. Their balanced sweetness provides the ultimate apple experience from holidays and family gatherings to quiet evenings at home.

To find more recipes for family meals and beyond, visit EnvyApple.com.

Vegan Apple and Black Bean Fajitas

• 1 bell pepper, sliced, seeds removed
• 1 zucchini, sliced
• 1 small jicama, sliced
• 3 Envy Apples, sliced
• 1 yellow onion, sliced
• 1 jalapeno, sliced, seeds removed
• 1 teaspoon garlic
• 1teaspoon ground cumin
• 2 sprigs fresh oregano
• 1 teaspoon chili pepper (optional)
• salt, to taste (optional)
• pepper, to taste (optional)
• 1 cup cooked black beans
• 1 lime
• 3 sprigs fresh cilantro
• 4 small flour tortillas

1. In skillet over high heat, saute bell pepper, zucchini, jicama and half the apple slices. Set aside.
2. In same hot skillet, saute onions, jalapenos and garlic until lightly caramelized. Combine with sauteed apple mixture. Season with cumin and oregano. Add chili powder and salt and pepper, to taste, if desired.
3. Add cooked black beans to saute mixture. Top with squeeze of lime. Garnish with cilantro and remaining raw apple slices.
4. Serve with tortillas.

Crisp Apple Tacos

• 1/2 pound pork tenderloin
• 3 tablespoons olive oil
• 1 teaspoon salt, plus additional, to taste, divided
• 1 teaspoon pepper, plus additional, to taste, divided
• 2 Envy Apples, divided
• 3 sprigs rosemary
• 1/2 cup shredded carrots
• 1/2 cup shredded red cabbage
• 1 cup shredded green cabbage
• 4 tablespoons honey
• 1 cup mayonnaise
• 1 tablespoon mustard
• 1 tablespoon white vinegar
• 12 soft taco shells
• 2 tablespoons sour cream
• 1 lime, cut into wedges

1. Cut pork crosswise into 1-inch medallions.
2. Coat pork medallions with olive oil, 1 teaspoon salt and 1 teaspoon pepper then add to saucepan over medium heat.
3. Slice half of one apple into thick wedges and add to saucepan. Slice remaining half into thin wedges and set aside.
4. Add rosemary to saucepan and heat 2-3 minutes. Flip pork and heat 2-3 minutes until pork is slightly golden and cooked through.
5. Let pork rest 3 minutes then slice into strips.
6. Thinly slice half of remaining apple into thin sticks around same size of shredded cabbage. Reserve remaining half.
7. In serving bowl, toss apple sticks, carrots, red cabbage and green cabbage.
8. In bowl, mix honey, mayonnaise, mustard and vinegar into dressing. Add additional salt and pepper, to taste.
9. Mix dressing and cabbage; refrigerate at least 1 hour prior to serving.
10. Cut remaining apple half into thin wedges.
11. Top taco shells with pork, slaw, sour cream and squeeze of lime juice. Top with apple wedges.

Source: Envy Apples

(Family Features) The fresh flavor of favorite foods pulled hot off the grill makes summer cookouts a treasured pastime for families across the country. This year, you can make new memories at those backyard barbecues by keeping in mind that grilling isn’t only about charred burgers and steaks – delicious, grilled vegetables can be just as enjoyable.

Nutritious and full of antioxidants, sweetpotatoes are a perfect option for summer recipes as they’re easy to grill in a recipe like Sweetpotato Wedge & Purple Cabbage Salad with Poppyseed Dressing. Hearty yet light for a tasty side dish, this salad is effortlessly simple and combines crispy purple cabbage, juicy tomato, velvety feta and poppyseed dressing around sweetpotato wedges as the star of the show.

With nearly 70% of the nation’s sweetpotatoes produced in North Carolina, the state is the largest producer in the country of the year-round veggie ideal for grilling on those hot summer days. As a versatile superfood, their rich nutritional value and ease of use in a variety of dishes make them an ideal ingredient in recipes ranging from breakfasts and salads to protein bowls, tacos and more.

In addition to cooking on a classic grill, sweetpotatoes can also be prepared using a griddle. Until Sept. 30, you can enter the North Carolina Sweetpotato Commission’s Blazin’ Blackstone Giveaway to win one of 14 prize packages including the grand prize: a 28-inch XL Culinary Pro with Rangetop Bundle. Join fellow “griddlers” by sharing a photo of your favorite sweetpotato recipe and encouraging friends, family and online followers to do the same.

Learn how to enter the giveaway and find more information at ncsweetpotatoes.com.

Watch video to see how to make this recipe!

Sweetpotato Wedge & Purple Cabbage Salad with Poppyseed Dressing

Recipe courtesy of the North Carolina SweetPotato Commission
Servings: 4

• 2          North Carolina sweetpotatoes
• 1/2       head purple cabbage
• 1          tablespoon olive oil
• salt, to taste
• pepper, to taste
• 6          tablespoons poppyseed dressing, divided
• 1          tablespoon chopped parsley
• 2          cups grape tomatoes, halved
• 3          tablespoons feta cheese, crumbled

1. Preheat grill to 400 F.
2. Scrub and wash sweetpotatoes. Cut each into six wedges. (If sweetpotatoes are long, consider cutting wedges in half.) Parboil sweetpotatoes 5 minutes, drain and cool 5 minutes.
3. Shred cabbage into thin slices.
4. Toss sweetpotatoes with olive oil and salt and pepper, to taste.
5. Place sweetpotato wedges on grill perpendicular to grates over direct heat; grill about 3 minutes on each side, or until tender-crisp with grill marks on each side. Remove from grill and set aside.
6. In zip-top bag or large bowl, toss cabbage with 4 tablespoons poppyseed dressing until coated. Add parsley and tomatoes; toss.
7. To serve, place sweetpotato wedges on bed of dressed cabbage and drizzle with remaining poppyseed dressing then sprinkle with cheese.
8. Serve warm or cold.

Source: North Carolina SweetPotato Commission

(Family Features) Enjoying a meal as a family might seem farfetched with schedules full of work, activities and social commitments. However, you can make bringing everyone together a bit easier (and more delicious) with a weekly tradition like Slider Sunday that gets the whole crew excited about time around the kitchen table.

No matter what your loved ones crave, you can savor a different flavor and enjoy the soft, fluffy, melt-in-your-mouth goodness of King’s Hawaiian Rolls and Slider Buns, including Pretzel Slider Buns, each and every Sunday. Plus, toppings can be customized so everyone’s favorites are on the menu.

Put a spin on your next Slider Sunday with Chicken Parm-eroni Sliders or Lobster Knuckle Sliders with Spicy Mayo from Guy Fieri.

Discover more slider recipe inspiration by visiting SliderSunday.com.

Chicken Parm-eroni Sliders

Recipe courtesy of Guy Fieri
Prep time: 30 minutes
Cook time: 30 minutes
Servings: 6

• 1 cup unsalted butter
• 1/2 cup minced garlic
• 1 package King's Hawaiian Pretzel Slider Buns
• 3 cups vegetable oil
• 2 cups pepperoni, julienned
• 1 1/4 cups marinara sauce
• 9 breaded chicken tenders, cooked crispy
• 5 slices fresh mozzarella
• 5 slices provolone cheese
• 9 teaspoons grated Parmesan cheese
• 2 tablespoons finely chopped Italian parsley

1. In small saucepot over medium heat, melt butter and add minced garlic. Cook 3-4 minutes until garlic softens but does not brown. Remove from heat and set aside.
2. Separate pretzel slider buns and brush inside halves with melted garlic butter. Toast rolls on griddle until golden brown; flip and slightly toast outside of rolls. Set aside.
3. In 4-quart saucepot with thermometer, heat oil to 350 F. Fry pepperoni until bubbles start to slow. Carefully remove from oil and place on plate with paper towel.
4. In small saucepot, heat marinara sauce. Place 1 tablespoon sauce on bottom halves of slider buns.
5. On lined sheet pan, place one chicken tender on each slider bun. Place 1 tablespoon marinara sauce on top of each tender followed by half slice mozzarella then half slice provolone. Top each slider with 1 teaspoon grated Parmesan. Place baking sheet in broiler and melt cheese.
6. Top cheese with 1 tablespoon crispy pepperoni on each slider.
7. Top sliders with other halves of toasted slider buns. Brush tops with garlic butter and sprinkle with chopped parsley. Use bamboo picks to secure.

Lobster Knuckle Sliders with Spicy Mayo

Recipe courtesy of Guy Fieri
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 6

• 1 package King's Hawaiian Slider Buns
• 3 tablespoons unsalted butter, melted
• 1 tomato, finely diced
• 1 celery stalk, finely diced
• 1/2 cup Japanese mayonnaise
• 1 tablespoon sriracha
• kosher salt, to taste
• freshly ground black pepper, to taste
• 1 lemon, cut in half
• 1 package tempura flour mixture
• 1 teaspoon seafood seasoning
• 9 ounces cooked lobster knuckle meat
• 2 1/2 cups white cabbage, shredded fine
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons chives, finely chopped

1. Separate slider buns and brush inside halves with melted butter. Toast rolls on griddle until golden brown; flip and slightly toast outsides of rolls.
2. In mixing bowl, combine diced tomatoes, celery, mayonnaise and sriracha. Season with salt and pepper, to taste; add juice and zest from 1/2 lemon. Mix well to fully incorporate. Place in refrigerator to chill.
3. Mix tempura batter per package instructions and season with seafood seasoning.
4. Preheat deep fryer to 350 F.
5. Pat lobster dry with paper towels. Place lobster in tempura batter and allow to sit 30-60 seconds.
6. Remove lobster one piece at a time, allowing excess batter to drip off. Working in batches, fry until golden brown, about 3 minutes.
7. While lobster is frying, place cabbage in mixing bowl; add extra-virgin olive oil and juice from remaining 1/2 lemon. Season with salt and pepper, to taste. Mix well to incorporate evenly.
8. Place 2 tablespoons cabbage mixture on each bun, making bed on each bun to hold lobster in place.
9. Remove lobster from fryer and allow excess oil to drain completely. Toss lobster in mayonnaise mixture and sprinkle with chopped chives. Place lobster on cabbage mixture then add top buns and secure with bamboo skewers.

Source: King’s Hawaiian

Recipes to help boost iron levels, aid plasma donation recovery

(Family Features) Chef Nate Appleman knows how important it is to serve healthy meals to your family – ones they actually want to eat. Before having his first child, he transformed his eating and exercise habits and lost 85 pounds to get on a healthier path.

Now, he’s cooking meals for his family, including 14-year-old Oliver who was diagnosed with Kawasaki Disease as a toddler – an inflammation of the blood vessels that can cause damage to coronary arteries – as a healthy lifestyle is important to help manage the disease. Since Oliver’s diagnosis, Appleman made it his personal mission to create awareness of Kawasaki Disease and for the critical need for plasma donations that many people with the disease rely on for treatment, which is why he partnered with Abbott to bring attention to the need for plasma donations.

Plasma is a powerful part of your blood that supports essential bodily functions. It’s a lifeline for thousands of people who are immune-compromised and live with a variety of chronic and complex diseases. In fact, more than 125,000 Americans rely on medication made from plasma every day, according to the Plasma Protein Therapeutics Association (PPTA).

The COVID-19 pandemic led to a serious shortage of plasma donors – average donations per center in the United States were down approximately 11% during the first few months of 2021 compared to the previous year, further deepening the nearly 20% decline in donations in 2020 compared to 2019, according to the PPTA.

Donating plasma is a safe and relatively easy process. Since plasma is replaced in the body within about 24 hours, it can be donated up to twice per week. With a donation that typically takes between 1-3 hours, you can make a lasting impact by providing lifesaving medicine for patients like Oliver.

It’s a good idea to fuel up with iron-rich foods before and after donating, so Appleman created these fresh, nutritious recipes he loves to serve his family: Marinated Skirt Steak, Lemon Chicken with Roasted Red Onions and Potatoes, and Cheesy Frittata with Veggies.

Learn where you can donate at bethe1donor.abbott.

Marinated Skirt Steak

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Vinaigrette:

• 1/4 cup oil
• 1/4 cup fish sauce
• 1/4 cup rice wine vinegar
• 1/4 cup water
• 2 tablespoons raw sugar
• 1 cup chopped fresh cilantro
• 1 lime, juice only
• 1 clove garlic, minced
• 1 small Thai bird chile or serrano chile, chopped
• 1/4 head finely shaved green cabbage
• 1/4 head finely shaved purple cabbage
• 2 carrots, thinly julienned

Skirt steak:

• 1 1/2 pounds trimmed skirt steak
• 1/2 cup coconut milk
• 3 cloves garlic, minced
• 2 tablespoons lime juice
• 1/4 cup chopped fresh cilantro
• 2 tablespoons sriracha
• salt, to taste
• 3 cups cooked brown rice
• 1/2 cup crushed peanuts
• 1 lime, quartered, for garnish

1. To make vinaigrette: In large bowl, mix oil, fish sauce, rice wine vinegar, water, sugar, cilantro, lime juice, garlic and chile. Toss cabbage and carrots in vinaigrette; refrigerate until ready to serve.
2. To make skirt steak: Marinate steak in coconut milk, garlic, lime juice, cilantro, sriracha and salt, to taste, at least 1 hour, or up to 24 hours.
3. Heat grill to high.
4. Grill 3-4 minutes each side until medium rare.
5. Let rest 3 minutes.
6. Thinly slice steaks against grain and serve with vinaigrette, rice and crushed peanuts; garnish with lime wedges.

Lemon Chicken with Roasted Red Onions and Potatoes

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Lemon chicken:

• 1 whole chicken, cut into eight pieces
• 1 ounce minced garlic
• 1/4 teaspoon granulated garlic
• 1/4 teaspoon paprika
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon ground fennel seed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon ground coriander
• 1 tablespoon kosher salt

Potatoes:

• 2 1/2 pounds Yukon gold potatoes
• salted water
• oil

Cauliflower:

• 1 head cauliflower
• salted water
• ice
• 2 tablespoons mayonnaise
• 1 teaspoon tamari or soy sauce
• 1 tablespoon chopped parsley

Roasted onions:

• 1 red onion
• salt
• oil

For serving:

• 3 ounces pitted Castelvetrano or green olives, cut into quarters
• 5 ounces wild arugula
• 1 lemon, quartered

1. To make lemon chicken: Marinate chicken in mixture of minced garlic, granulated garlic, paprika, smoked paprika, fennel pollen, dried oregano, coriander and salt; let sit overnight.
2. To make potatoes: Boil potatoes in heavily salted water until tender. Cool, peel and cut into 1 1/2-inch chunks. Toss with oil to coat; reserve.
3. To make cauliflower: Cut cauliflower into florets and blanch in salted water 1 minute; shock in ice bath. Remove from ice and dry. Toss with mayonnaise, tamari and parsley; reserve.
4. To make roasted onions: Preheat oven to 450 F. Peel onion and slice into 1-inch rings. Toss with salt and oil; roast until slightly caramelized with texture. Chill and reserve.
5. Preheat oven to 450 F.
6. Bake chicken on sheet pan approximately 15 minutes. Add potatoes and cauliflower. Bake approximately 15 minutes then switch oven to broil approximately 10 minutes.
7. Squeeze lemon over reserved onion.
8. When chicken is crispy and reaches internal temperature of 165 F, remove from oven and add onions and olives. Plate chicken, potatoes, onions, olives and cauliflower on top of arugula and garnish with lemon.

Cheesy Frittata with Veggies

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Roasted Garlic:

• 2 heads garlic
• olive oil
• salt

Frittata:

• oil
• 2 medium leeks, sliced
• 8 ounces blanched, chopped broccoli
• salt, to taste
• 9 eggs
• 2 tablespoons chopped fresh parsley
• 2 ounces grated Parmigiano Reggiano
• 2 tablespoons heavy cream

1. To make roasted garlic: Preheat oven to 400 F.
2. Slice 1/4 inch off entire heads of garlic and place cut sides down in 1-liter casserole dish. Drizzle with olive oil and sprinkle with salt; cover with lid.
3. Bake 35-45 minutes until heads of garlic are soft and light brown. Let cool then use back of knife to squeeze garlic from pods.
4. To make frittata: Lower oven to 375 F.
5. In saute pan, heat oil over medium-high heat. Cook leeks until soft; add broccoli then season with salt, to taste, and remove from heat.
6. In mixing bowl, mix roasted garlic, sauteed leeks and broccoli, eggs, parsley, Parmigiano Reggiano and cream; place in 9-inch pie dish and bake approximately 20 minutes until top of frittata is brown. Remove from oven and let cool slightly before cutting and serving.

Source: Abbott

(Family Features) After an extended period of social distancing, this year will be a time for reuniting with family and friends. Picnic get-togethers filled with delicious food are one of the best ways to reunite with loved ones when you’re ready for those long-overdue laughs.

While planning the perfect outdoor gathering can feel overwhelming, it doesn’t have to be. With these simple tips, it can be easy to organize a memorable picnic reunion.

Make it fun. Whether it’s a water balloon toss or a three-legged race, organizing a few games for your guests can be a simple way to reconnect and have fun together. Outdoor games like ring toss and potato sack races or arts and crafts are activities all ages can enjoy.

Reach for pantry staples. No picnic is complete without good food. When planning your menu and packing your cooler, don’t stress. Before you make an extra trip to your local farmers market or grocery store, be sure to check your pantry. You probably already have the makings for simple yet delicious meals and snacks. For example, canned fruits, vegetables and proteins – like wild-caught tuna, salmon and sardines – can help you create and elevate your picnic recipes.

Host an eco-friendly picnic. Good food and good weather help make a successful picnic, but ensuring you leave your space as you found it is equally important. To minimize waste, invest in reusable picnicware, like utensils and plates. Also consider swapping your paper napkins for cloth versions. Not only are they more environmentally friendly, but they’ll also elevate the overall look of your picnic.

No grill, no problem. As more people seek out substitutes for red meat, change up your menu and serve seafood as a delicious alternative. For example, an Albacore Bliss Bowl made with Chicken of the Sea Solid White Albacore Tuna in Water is a versatile choice that can be topped with veggies like cabbage, cucumber and carrot then drizzled with a homemade dressing. Since there’s no cooking required, you can easily prep ahead of time or even on-site. For those taking part in the day’s games and activities, try these Salmon Rollups which make perfect handheld snacks.

For more recipe inspiration while planning your next picnic reunion, visit chickenofthesea.com .

Albacore Bliss Bowl

Total time: 10 minutes
Servings: 4

• 2          cans (5 ounces each) Chicken of the Sea Solid White Albacore Tuna in Water, drained and flaked
• 2          cups cooked quinoa 
• 1/2       cup chopped purple cabbage
• 1/3       cup diced cucumber
• 1/3       cup shredded carrot
• 1/3       cup diced red pepper
• 1/3       cup diced mango
• 1/3       cup chopped green onions
• 4          tablespoons apple cider vinegar
• 2          tablespoons olive oil
• 2          tablespoons honey
• 1          tablespoon sesame oil
• 1/2       teaspoon salt
• 1/2       teaspoon freshly ground pepper
• 1          teaspoon sesame seeds or black sesame seeds

1. Divide cooked quinoa between four bowls. Top each with evenly divided tuna, cabbage, cucumber, carrots, red peppers, mango and green onions.
2. In small bowl, whisk apple cider vinegar, olive oil, honey, sesame oil, salt and pepper. Drizzle over each bowl. Garnish with sesame seeds.

Salmon Rollups

Total time: 15 minutes
Servings: 4

• 1          can (5 ounce) Chicken of the Sea Pink Salmon
• 1          package (8 ounces) cream cheese, softened
• 1/2       cup thick and chunky salsa, plus additional for dipping (optional)
• 1          cup shredded cheddar cheese
• 1          cup corn chips, crushed
• 4          flour tortillas (8 inches)
• 4          large leafy green lettuce leaves, washed and patted dry

1. In bowl, combine cream cheese and 1/2 cup salsa until light and fluffy. Stir in salmon, cheese and corn chips.
2. Spread 1/4 filling to within 1/2 inch of each tortilla edge. Arrange one lettuce leaf over filling. Roll up tortillas and wrap in plastic wrap. Refrigerate 1-3 hours.
3. To serve, remove plastic wrap, trim ends from rolls and cut each into 3-4 slices. Serve with additional salsa, if desired.

Source: Chicken of the Sea

(Family Features) Grilling gives summertime a special meaning for many people – especially when it comes to food. Those savory whiffs of barbecuing might call to mind burgers and drumsticks, but don’t forget the sweet smell of seared, steamed or skewered garden-fresh vegetables to make those colorful, flavorful side dishes too.

This summer consider adding a vegan twist to those classic veggie sides like grilled corn on the cob or crunchy coleslaw with the help of Violife 100% Vegan Cheese. By adding a vegan cheese to these recipes, you can spice them up or make them sweet and colorful – and plant-based. They’re sure to go hand-in-hand with your summer menus and satisfy even the pickiest of eaters.

The corn on the cob in this creamy Grilled Corn with Garlic and Herbs recipe can be grilled alongside your main protein and is an easy way to add healthy veggies without the dairy. Or try this Sweet and Spicy Vegan Coleslaw recipe that puts a plant-based spin on a classic and asks for just 10 minutes of prep time in the kitchen.

By using Violife 100% Vegan Cheeses in your favorite summer recipes, you won’t be sacrificing taste or texture with your meal. Each option is non-GMO and free from dairy, soy, nuts, gluten, preservatives and lactose. Made from the goodness of plants and available in shreds, slices, wedges, blocks or as a cream cheese alternative, these vegan cheeses melt, stretch and are perfect for including as part of any plant-forward summer menu.

To find more summer recipe ideas, visit violifefoods.com .

Grilled Corn with Garlic and Herbs

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

• 1          pack Violife Just Like Cream Cheese Original
• 1          garlic clove, crushed
• 1          tablespoon parsley, chopped
• 1          tablespoon oregano, chopped
• salt, to taste
• freshly ground pepper, to taste
• 6          corn cobs
• pink pepper, to taste
• lime

1. Preheat oven to 350 F or heat grill to medium.
2. Mix cream cheese substitute, chopped garlic, parsley and oregano. Season with salt and pepper, to taste, and place on baking sheet. Twist sides and refrigerate 1 hour.
3. Grill corn or bake 30-35 minutes, or until tender.
4. Remove cream cheese mixture from baking sheet and cut into slices. Place on top of each corn cob. Sprinkle with pink pepper, to taste, and serve with lime.

Sweet and Spicy Vegan Coleslaw

Prep time: 10 minutes
Servings: 4

• 1          carrot, grated
• 10        Brussels sprouts, finely sliced
• 1          small red cabbage, grated
• 1          cup peas
• 3          spring onions, sliced diagonally
• 1          cup coriander, chopped

Dressing:

• 1          pack Violife Just Like Cream Cheese Original
• 1          garlic clove, finely minced
• 3          tablespoons olive oil
• 1/4       cup wine vinegar
• 3          tablespoons agave
• 1          tablespoon ginger, finely chopped
• 1/2       teaspoon chili flakes or chili paste (optional)
• toasted sesame seeds (optional)

1. In large bowl, toss carrot, Brussels sprouts, cabbage, peas, onions and coriander; mix thoroughly.
2. In small bowl, whisk cream cheese substitute, garlic, olive oil, wine vinegar, agave, ginger and chili flakes, if desired.
3. Pour dressing into salad and toss well. Garnish with toasted sesame seeds, if desired.

Source: Violife

(Family Features) Fun in the summer sun can mean anything from poolside play and outdoor exercise to simply relaxing in the shade. While these activities make the season special for people of all ages, the heat also leads to the inevitable: sweat.

Electrolytes, critical for the human body to function, are lost via sweat throughout the day. Drinking plenty of fluids, such as water, helps keep you hydrated. However, adding 100% orange juice to your diet can help replace those lost electrolytes in addition to aiding hydration. According to a study published in the “Journal of Nutrition and Health Sciences,” drinking 100% orange juice following exercise contributes to hydration equally as well as water and sports drinks, making the beverage a viable alternative for recovery.

“Electrolytes include nutrients such as potassium, sodium, magnesium and calcium,” said Dr. Rosa Walsh, scientific research director at the Florida Department of Citrus. “In fluids, these nutrients carry an electric charge, which allows muscles to contract and nerves to transmit signals, and are critical for the human body to function. Plain water contains few if any electrolytes, so you must replace lost electrolytes by consuming foods or beverages that contain these nutrients. Drinking fluids that contain both water and electrolytes, such as 100% orange juice, may help support hydration.”

In fact, 100% orange juice contains about 90% water and can contribute to overall water intake. With no added sugar, it’s an ideal way to support hydration by drinking it on its own or by adding it to recipes like this Healthy Broccoli Salad with Miso Orange Dressing or Pineapple Orange Smoothie.

Consider these major electrolytes found in orange juice:

• Potassium: The major electrolyte within all cells, it helps balance fluid in the body with a strong relationship to sodium, the major electrolyte in the blood and outside the cells. Potassium is especially important for regulating heart rhythm and function. An 8-ounce glass of 100% orange juice provides 10% of the recommended daily value for potassium.
• Magnesium: The fourth-most abundant mineral in the body and essential in the regulation of muscle contraction, cardiac excitability, blood pressure and other vital processes. An 8-ounce glass of 100% orange juice contains 6% of the recommended daily value for magnesium.
• Calcium: Found in fortified varieties of orange juice, calcium plays an important role in muscle contraction, nerve transmission and the contraction and relaxation of the cardiovascular system. As an excellent source of calcium, an 8-ounce serving of fortified orange juice provides 30% of the recommended daily value.

Visit floridajuice.com to find more recipes that aid in summer hydration.

Healthy Broccoli Salad with Miso Orange Dressing

Servings: 1

Salad:

• 2          heads broccoli, cut into small florets
• 2          cups purple cabbage, chopped
• 1/2       cup golden raisins
• 1/2       cup slivered almonds
• 1/2       cup chopped green onions

Miso Orange Dressing:

• 1          cup Florida Orange Juice
• 2          tablespoons canola oil
• 2          tablespoons miso
• 2          tablespoons almond butter
• 1          shallot

1. To make salad: In bowl, toss broccoli, cabbage, raisins, almonds and green onions.
2. To make miso orange dressing: In food processor or blender, pulse orange juice, canola oil, miso, almond butter and shallot until smooth.
3. Pour dressing over salad, tossing to coat. Serve immediately or chill in refrigerator.

Pineapple Orange Smoothie

Servings: 2

• 1          cup Florida Orange Juice
• 1/2       cup plain almond milk
• 1          frozen banana
• 1          cup frozen pineapple
• 1          teaspoon turmeric
• 1          scoop walnuts
• 1/8       teaspoon cayenne
• 2-3       ice cubes
• 1          scoop plain protein powder (optional)

1. In large blender, blend orange juice, almond milk, frozen banana, frozen pineapple, turmeric, walnuts, cayenne, ice cubes and protein powder, if desired, until smooth.
2. Portion into two small glasses.

Source: Florida Department of Citrus

(Family Features) While there are many ways to enhance the taste and texture of your family’s favorite dishes, perhaps one of the simplest and most impactful is the addition of cheese. From fish and seafood to veggie-inspired recipes, the dairy delight provides a versatile, flavorful ingredient.

One wholesome option is cheese made with 100% sustainably sourced Real California Milk from dairy farm families, which helps bring out the full flavor of dishes like California Queso Fresco Fish Tacos. Quality, authentic dairy can be part of flavor-driven experiences with your loved ones whether you enjoy the tacos during a “fish Friday” event or simply as an opportunity to share a meal as a family. You can also use queso fresco to elevate the flavor of dishes like chilaquiles, or turn to other varieties like Oaxaca for a capirotada or asadero for quiche.

If a vegetarian-friendly meal suits your style, cheese can also enhance plant-forward dishes like Vegetarian Stuffed Peppers. These red bell peppers are cooked and seeded before being stuffed with onions, mushrooms, cheese and seasonings. Once they’re baked to an ooey-gooey doneness, they’re served with white rice for a filling yet healthful meal.

Visit realcaliforniamilk.com/hispanic-dairy to find more cheesy, delicious recipes.

Vegetarian Stuffed Peppers

Prep time: 25 minutes
Cook time: about 1 hour
Servings: 4

• 4          red bell peppers
• 1/2       cup, plus 1 tablespoon, vegetable oil, divided
• 1          cup white onion (about 1 medium), 1/4-inch diced
• 4          cups cremini or brown mushrooms (about 1 pound), 1/4-inch diced
• 1          teaspoon garlic salt
• 1          teaspoon black pepper
• 1          cup Real California Oaxaca cheese, shredded
• cooked white rice, for serving

1. Preheat oven to 400 F.
2. Rub bell peppers with 1 tablespoon oil then use grill, broiler or gas stovetop burner to cook peppers, turning occasionally, until well charred, 12-15 minutes. Transfer to bowl, cover and set aside until cool enough to handle, about 10 minutes.
3. In large skillet over medium heat, warm remaining oil. Add onion and cook, stirring occasionally, until starting to brown, 3-5 minutes. Add mushrooms, garlic salt and black pepper; cook, stirring occasionally, until mushrooms are browned and liquid is almost entirely evaporated, 7-10 minutes.
4. Rub charred skin from bell peppers. Slice off tops and remove seeds. Fill bell peppers with mushroom mixture, top with cheese and arrange in baking dish. Replace bell pepper tops and bake until cheese melts, 8-10 minutes. Serve with cooked rice.

California Queso Fresco Fish Tacos

Servings: 6 (12 tacos)

Avocado Radish Salsa:

• 2          medium avocados, chopped
• 1/3       cup finely chopped onion
• 3/4       cup diced radish
• 5          serrano chile peppers, seeded and finely chopped
• 3          tablespoons cilantro, finely chopped
• 1          clove garlic, finely chopped
• 1          lime, juice only
• salt, to taste
• pepper, to taste

Tacos:

• 1 1/2    pounds swordfish, or other whitefish, steaks or fillets
• vegetable oil
• salt, to taste
• pepper, to taste
• 1          tablespoon lime juice
• 1/2       teaspoon ground cumin
• 12        corn tortillas
• 6          ounces Real California Queso Fresco cheese, crumbled
• 2          medium ripe tomatoes, diced
• 1          cup shredded cabbage

1. To make avocado radish salsa: In small bowl, combine avocados, onion, radish, chile peppers, cilantro, garlic and lime juice. Add salt and pepper, to taste. Set aside.
2. Heat grill to medium heat.
3. Rinse fish and pat dry with paper towels. Rub oil on both sides to coat; season with salt and pepper, to taste. Grill fish 6-9 minutes until cooked through; cool slightly. Remove skin and bones; cut fish into 1 1/2-inch strips.
4. In medium bowl, toss fish with lime juice and cumin. Warm tortillas in microwave or at 275 F in oven.
5. Place equal amounts of fish, cheese, tomatoes, cabbage and salsa in center of each tortilla. Roll up tacos to serve.

Substitution: Use Real California Asadero or Monterey Jack cheese for Queso Fresco.  

Source: Real California Milk