(Family Features) Staying healthy goes far beyond physical activity. If you’re laying out a path toward healthier living, keep your brain’s fitness top of mind. As the command center of the body, it influences every aspect of life and requires healthy stimulation, nourishment and adequate rest.

Consider a few key suggestions from the experts at the Mayo Clinic to keep your brain sharp:

Satisfy Cravings with Healthy Foods
You can establish a strong foundation for brain health by consuming healthy, whole foods such as whole grains, fish, legumes and healthy fats, plus an abundance of fruits and vegetables, including grapes and leafy greens. Research suggests grapes help maintain a healthy brain. In a human study of elderly subjects with mild cognitive decline, UCLA researchers found consuming 2 1/4 cups of grapes every day preserved healthy metabolic activity in regions of the brain associated with early-stage Alzheimer’s disease. 

Combinations of these healthy foods can be made into tasty dishes that support brain health such as this Chicken and Grape Cauliflower Rice Bowl, which features fresh Grapes from California alongside grilled chicken, cauliflower, zucchini, garbanzo beans and healthy spices.

Sleep Well
Health experts recommend aiming for at least seven hours of sleep per night. As noted by the Mayo Clinic, adequate sleep may help boost overall memory and brain health by giving the brain time to effectively consolidate memories.

Sweat It Out
Physical activity provides well-known benefits for the entire body, including increasing blood flow to the brain. After breaking a sweat, make sure you refuel with a post-workout snack like Grapes from California for natural hydration and an energy boost.

For more information on grapes and brain health, visit GrapesfromCalifornia.com and find more tasty recipes that support brain health.

Chicken and Grape Cauliflower Rice Bowl

Servings: 4

Chicken:

• 1/2 tablespoon olive oil
• 1 teaspoon minced garlic
• 1 teaspoon minced fresh ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• salt, to taste
• pepper, to taste
• 1 pound (3-4 pieces) small boneless, skinless chicken breast halves

Zucchini:

• 1 tablespoon olive oil
• 2 medium zucchini, trimmed and cut into 3/4-inch chunks
• 1 1/3 cups halved red Grapes from California

Cauliflower Rice:

• 1 bag (1 pound) thawed frozen riced cauliflower
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 1/3 cup water
• 2 large garlic cloves, minced
• 2 teaspoons fresh ginger, minced
• 1 tablespoon ground cumin
• 1 teaspoon turmeric
• 1 can (15 ounces) garbanzo beans, drained and rinsed well
• 1/3 cup chopped fresh cilantro
• salt, to taste
• pepper, to taste

1. To make chicken: In medium bowl, combine oil, garlic, ginger and cumin. Add turmeric, season lightly with salt and pepper, to taste, and whisk to blend. Lightly pound chicken pieces to even them out then turn to coat in oil-spice mixture. Let stand 20-30 minutes.
2. Heat heavy, large skillet over medium-high heat until hot. Add chicken, smooth side down, and cook until golden brown underneath, about 4 minutes. Flip with spatula, reduce heat to medium and cook about 4 minutes until just cooked through. Transfer chicken to plate and tent with foil. Do not clean pan.
3. To make zucchini: In medium skillet over medium-high heat, heat oil until hot. Add zucchini pieces and cook, stirring often until crisp-tender, about 4 minutes. Remove from heat.
4. To make cauliflower rice: In colander, drain cauliflower well. In same large skillet used for chicken, add oil, onion and water over medium heat; cook, stirring until softened, about 3 minutes. Add garlic, ginger, cumin and turmeric; cook, stirring, 3 minutes. Add drained cauliflower and garbanzo beans; cook until hot, about 5 minutes. Stir in cilantro and season with salt and pepper, to taste.
5. Divide cauliflower rice among four large soup bowls. Slice chicken against grain and arrange on top of cauliflower rice along with grapes and cooked zucchini. Serve warm.

Nutritional information per serving: 420 calories; 34 g protein; 42 g carbohydrates; 14 g fat (30% calories from fat); 2.5 g saturated fat (5% calories from saturated fat); 65 mg cholesterol; 280 mg sodium; 10 g fiber.

 Source: California Table Grape Commission

(Family Features) Cooler weather calls for comfort foods, and it’s hard to top soups, risottos and strata for heartwarming dishes to share with the family on chilly days.

To achieve delicious taste without ditching your healthy eating plan, consider nutritionally balanced one-pot recipes like those from “Whole in One” by Ellie Krieger, several of which call for dairy to help fuel your loved ones’ meals. Milk is commonly viewed as a versatile staple to have on-hand for cooking and a nutritious beverage for families with essential nutrients such as calcium that promote bone health in children and teens.

“I’m always trying to create recipes that make it easier for people to cook and eat well,” Krieger said. “As a food lover and dietitian, I’m always looking for that amazing balance between health and taste. Dairy really can help get you there because it provides you not only great nutrition, but also great taste, texture and satisfaction.”

Turn to dairy-fueled comfort foods with recipes from Krieger like vegetarian-friendly Broccoli Cheddar Skillet Strata, nutrient-dense Cauliflower Risotto with Shrimp and Peas or easy-to-make Mushroom Stroganoff Soup. These dishes offer balanced, health-conscious ways to enjoy flavorful meals while delivering essential nutrients found in dairy.

“Milk, cheese and yogurt all contain protein, and I think most people don’t realize that a cup of milk has 8 grams of high-quality protein, which is more than an egg,” Krieger said. “When I tell people that, it’s really news to them. Protein really is key in many ways because people are often looking to get more protein into their diets.”

Find more family meal solutions at milkmeansmore.org.

Cauliflower “Risotto” with Shrimp and Peas

Recipe courtesy of “Whole in One” by Ellie Krieger on behalf of Milk Means More
Servings: 4

• 2          tablespoons olive oil
• 1/2       cup chopped shallot
• 3          cups cauliflower rice
• 1/4       teaspoon salt, plus additional, to taste
• 1/4       teaspoon freshly ground black pepper
• 2          tablespoons, plus 1 teaspoon, all-purpose flour
• 1 3/4    cups 1% low-fat milk
• 3/4       cup freshly grated Parmesan cheese, divided
• 1          pound medium shrimp (26-30 count per pound), cleaned and tails removed
• 1 1/2    cups fresh or frozen peas
• 2          tablespoons fresh basil leaves, cut into ribbons

1. In large, nonstick skillet over medium heat, heat oil. Add shallot and cook until softened, 2 minutes. Stir in cauliflower rice, 1/4 teaspoon salt and pepper; cook 2 minutes.
2. Sprinkle flour over cauliflower and stir to incorporate then add milk and cook, stirring occasionally, until it comes to gentle boil. Stir in 1/2 cup Parmesan cheese until incorporated then add shrimp and peas.
3. Return to simmer. Continue cooking, stirring occasionally, until shrimp are pink and no longer translucent and sauce has thickened, about 5 minutes. Season with additional salt, to taste, then garnish with basil and remaining Parmesan cheese.

Broccoli Cheddar Skillet Strata

Recipe courtesy of “Whole in One” by Ellie Krieger on behalf of Milk Means More
Servings: 4

• 2          tablespoons olive oil, divided
• 3          cups whole-wheat baguette or other crusty bread, cut into 1/2-inch cubes
• 1          small onion, diced
• 3          cups chopped broccoli (about 1/2 head), chopped into 1/2-inch pieces
• 6          large eggs
• 3/4       cup low-fat or whole milk
• 1 1/2    teaspoons Dijon mustard
• 1/2       teaspoon salt
• 1/2       teaspoon freshly ground black pepper
• 1/2       cup packed, shredded extra-sharp cheddar cheese

1. Preheat oven to 450 F. In 10-inch ovenproof skillet over medium heat, heat 1 tablespoon oil. Add bread to skillet and cook, tossing frequently, until golden brown, about 6 minutes. Transfer bread to plate and carefully wipe crumbs out of pan.
2. Add remaining oil to skillet then add onion and cook until softened slightly, 2 minutes. Add broccoli and cook, stirring frequently, until it begins to soften, 3 minutes.
3. In medium bowl, whisk eggs, milk, mustard, salt and pepper. Add cheese and bread; toss to combine then pour bread mixture over vegetables in skillet.
4. Cover with foil and bake 10 minutes then uncover and continue baking until strata is set in center, 5-8 minutes. Remove from oven and let sit 5 minutes.
5. To serve, scoop out portions with large spoon or cut into wedges.

Mushroom Stroganoff Soup

Recipe courtesy of “Whole in One” by Ellie Krieger on behalf of Milk Means More
Servings: 4

• 2          tablespoons olive oil
• 2          medium shallots (about 2/3 cup), chopped
• 1          package (10 ounces) white button mushrooms, trimmed and sliced
• 1          package (10 ounces) cremini mushrooms, trimmed and sliced
• 2          garlic cloves, minced
• 4          cups low-sodium chicken or vegetable broth
• 1          tablespoon Worcestershire sauce
• 1          teaspoon Dijon mustard
• 3/4       teaspoon salt, plus additional, to taste
• 1/4       teaspoon freshly ground black pepper
• 1          cup whole-wheat egg noodles
• 1          cup 1% low-fat milk
• 2/3       cup sour cream, divided
• 2          tablespoons all-purpose flour
• 2          tablespoons chopped fresh parsley

1. In soup pot over medium heat, heat oil. Add shallots and cook, stirring occasionally, until softened, 2 minutes. Add button mushrooms and cremini mushrooms, increase heat to medium-high and cook, stirring occasionally, until mushrooms release liquid and begin to brown, about 8 minutes. Stir in garlic and cook 30 seconds. Add broth, Worcestershire sauce, mustard, 3/4 teaspoon salt and pepper; bring to boil. Add egg noodles and boil gently, uncovered, until noodles are nearly tender, 5 minutes.
2. In pitcher or medium bowl, whisk milk, 1/3 cup sour cream and flour until flour dissolves. Ladle 1/2 cup broth from pot into milk mixture and whisk well then pour milk mixture into pot. While stirring, bring to gentle boil then lower heat and simmer until thickened, 2 minutes. Season with additional salt, to taste.
3. Serve garnished with dollop of remaining sour cream and parsley.

Source: United Dairy Industry of Michigan

(Family Features) Eating healthy as a family starts with a plan involving nutritious ingredients, and one of the easiest ways to incorporate them is through meal prepping. By organizing recipes and the ingredients you’ll need to make them ahead of time, you’re saving time in the kitchen and helping ensure your family members won’t go off-course.

Dishes like Chicken Cauliflower Fried Rice and Mini Apple Pie Empanadas, ideal for a weekday family dinner and dessert, involve using fresh produce to encourage nutritious eating habits. Plus, because the recipes take little time to assemble and cook, you’ll save yourself more precious moments to spend at the table with loved ones.

These recipes are part of the “Mission for Nutrition” by Produce for Kids, an effort to raise awareness on the importance of meal planning and preparation to achieve regular healthy family eating together. In addition, partners of the program will donate 800,000 meals to families in need through Feeding America.

To find more information and recipes, and to download a free e-book including meal-planning ideas, visit themissionfornutrition.com.

Mini Apple Pie Empanadas

Recipe courtesy of Produce for Kids
Prep time: 15 minutes
Cook time: 25 minutes
Servings: 12

• 4          cups peeled, sliced Gala apples
• 1/4       cup maple syrup
• 1          tablespoon cornstarch
• 1          teaspoon cinnamon
• 12        frozen empanada shells, thawed
• 1          large egg white, beaten

1. Heat skillet over low heat. Add apples, syrup, cornstarch and cinnamon. Cook 10 minutes, stirring frequently, or until apples are tender.
2. Line center of each empanada shell with apples; fold and use fork to press edges together and seal. Brush with egg wash.
3. Heat oven to 375° F.
4. Place sealed empanadas on parchment-lined baking sheet. Bake 25-30 minutes, or until golden brown.

Tip: To make in air fryer: Heat air fryer to 375° F. Spray air fryer basket with nonstick cooking spray. Add sealed empanadas and cook 8 minutes, or until golden brown.

Chicken Cauliflower Fried Rice

Recipe courtesy of Produce for Kids
Prep time: 15 minutes
Servings: 4

• 2          teaspoons olive oil
• 12        ounces boneless, skinless chicken breasts, chopped
• 1          package Green Giant Fresh Cauliflower Crumbles fried rice blend
• 1          large egg, scrambled

1. In large skillet over medium heat, heat oil. Add chicken and cook 5 minutes, or until cooked through. Remove from skillet.
2. Add cauliflower crumbles. Cook 5 minutes, or until tender. Push to edge of skillet to make hole in middle. Pour egg into center and cook, stirring frequently, 2-3 minutes, or until firm. Add chicken back to pan and stir to combine.

Source: Produce for Kids

(Family Features) Holiday hosting is all about providing guests a cozy atmosphere, good company and, quite often most importantly, food that tastes as good as it looks. While mixing and matching quality ingredients for dishes that appeal to the crowd is key to achieving successful seasonal flavors, you can take it a step further with the kitchen equipment used to craft those crave-worthy meals.

Cookware that boosts the flavor profiles of holiday dishes can take your hosting to the next level, and these recipes from chef Chris Scott of soul food restaurant Butterfunk Kitchen highlight the importance of the tools you use.

Served as the main course, Pan-Roasted Pork Tenderloin with Roasted Vegetables and Apples combines the savory taste of pork with sweet apples for classic complementary flavors. Paired with Scott’s Cauliflower Rice and Beans, this menu offers flavors that both comfort and surprise. That enjoyment can be heightened by the cook’s experience when he or she uses equipment like Anolon Accolade Cookware to bring the dishes to life. Made with metal strategically placed where it’s most needed for efficient heat distribution and optimized cooking results, the cookware’s triple-layer nonstick coating inside and out translates to easy food release and cleanup, ensuring the delight lasts from cooking to clean-up.

Whether enjoyed as dessert or a morning treat, Cinnamon Rolls with Dried Cranberries and Pecans serve up a combination of soft, warm dough with a pecan crunch to satisfy each guest’s sweet tooth.

For those holiday delights that require time in the oven, an option like the Anolon Eminence Bakeware line provides heavy-duty steel construction and rolled rims for even heating, durability and warp resistance for an elegant and sophisticated look that’s as practical as it is appealing.

Find more holiday recipes and kitchen solutions at anolon.com.

Pan-Roasted Pork Tenderloin with Roasted Vegetables and Apples

Recipe courtesy of Chris Scott on behalf of Anolon Cookware
Yield: 4 servings

• Anolon Accolade Saute Pan
• 1          tablespoon olive oil
• 1          pork tenderloin (8 ounces), cleaned
• salt, to taste
• pepper, to taste
• 3          carrots, peeled and cut into pieces
• 2          apples, cut into wedges
• 4          baby bliss potatoes, halved
• 1          leek, cleaned and halved
• 3          cups apple cider
• 1/4       cup apple cider vinegar
• 1/4       cup brown sugar

1. Heat oven to 400° F. Heat saute pan over medium-high heat; add olive oil. Season pork tenderloin with salt and pepper, to taste, and sear on all sides until brown.
2. In same pan, add carrots, apples, potatoes and leek. Reduce heat to medium and cook 3 minutes until vegetables have some color.
3. Deglaze pan with apple cider, apple cider vinegar and brown sugar.
4. Put pan in oven and cook 15 minutes. Remove pan from oven.
5. Remove pork from pan and let rest on cutting board. Put saute pan with vegetables and liquid back in oven 3 minutes until liquid is reduced and syrupy. Vegetables should be well glazed when finished.
6. Slice pork and plate. To serve, place glazed vegetables and pan drippings over meat.

Cinnamon Rolls with Dried Cranberries and Pecans

Recipe courtesy of Chris Scott on behalf of Anolon Cookware
Yield: 24 cinnamon rolls

Cinnamon Rolls:

• Anolon Accolade Saucepan
• 2          cups milk
• 1/2       cup water
• 1/2       cup butter
• 1/3       cup cornmeal
• 2          teaspoons salt
• 7          cups all-purpose flour, divided
• 2          packages (4 1/2 teaspoons) active dry yeast
• 2          eggs

Topping:

• 2          cups packed brown sugar
• 1/2       cup butter
• 1/2       cup milk
• 1          cup chopped pecans

Filling:

• 1/4       cup butter, softened
• 2          tablespoons ground cinnamon
• 1/2       cup sugar
• 1          cup dried cranberries
• 1          cup chopped pecans

1. To make Cinnamon Rolls: In saucepan, combine milk, water, butter, cornmeal and salt; bring to boil, stirring frequently. Set aside to cool to 120-130° F.
2. In separate bowl, combine 2 cups flour and yeast. Add cooled cornmeal mixture and, using mixer, beat on low until smooth. Add eggs and 1 cup flour; mix 1 minute. Stir in remaining flour, as necessary, to form soft dough.
3. Turn dough onto floured surface; knead until smooth and elastic. Place in greased bowl, cover and let rise until doubled in size, about 1 hour.
4. To make Topping: In saucepan, combine brown sugar, butter and milk; bring to boil, stirring occasionally. Pour into greased baking pan. Sprinkle with pecans; set aside.
5. Heat oven to 375° F.
6. To make Filling: Punch dough down, divide in half. Roll each half into rectangle; spread with softened butter. Combine cinnamon and sugar; sprinkle heavily over butter. Sprinkle cranberries and pecans over top. Roll up dough from one side. Pinch seams and turn ends under. Cut each roll into 12 slices. Place slices cut-side down in baking pan. Cover and let rise until nearly doubled in size, about 30 minutes.
7. Bake 25 minutes, or until golden brown. Remove from oven and let cool about 1 minute. Invert onto serving platter.

Holiday Cauliflower Rice and Beans

Recipe courtesy of Chris Scott on behalf of Anolon Cookware
Yield: 8 servings

• Large Anolon Accolade Skillet
• 1          large head cauliflower
• 1/4       cup butter
• 1/2       cup black eyed peas, drained and rinsed
• 1          tablespoon Cajun seasoning
• 2          tablespoons parsley, chopped
• 1/3       cup dried cranberries
• 1          cup roasted butternut squash, diced
• 1          tablespoon fresh chopped sage

1. Wash and thoroughly dry cauliflower; remove all greens.
2. Use box grater and grate into “rice.”
3. Using skillet, heat butter until melted and beginning to become toasty. Add cauliflower rice and cook until soft, constantly stirring. Add black eyed peas, Cajun seasoning and parsley; stir and cover with lid. Reduce heat to low and cook 5 minutes. Add dried cranberries, roasted butternut squash and sage.

Source: Anolon

Watch this video to see how to make this delicious recipe!