(Family Features) Taking steps to improve your overall health can help you live a longer, healthier life. One key component of overall well-being – heart health – is especially critical as heart disease has been the leading cause of death among Americans since 1950, according to the Centers for Disease Control and Prevention.

Adopting habits like exercising regularly, eating a heart-healthy diet with lots of vegetables and fruits like grapes and getting the proper amount of sleep can set you on the right path.

Eat a Heart-Healthy Diet
A diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can have a positive impact on heart health and may lower your risk for heart disease. For example, grapes are easy to keep on hand as a heart-healthy snack. They have no saturated fat or cholesterol and are low in sodium; contain 7% of the daily recommended intake of potassium; and are a good source of vitamin K. Grapes are also a natural source of beneficial antioxidants and other polyphenols and help maintain healthy circulation by promoting the relaxation of blood vessels.

Whether enjoying them by the handful on their own or as part of recipes like these Baked Grape Falafel Bites, where Grapes from California add juicy goodness to a classic chickpea fritter, grapes are a perfect ingredient for heart-friendly eating plans. Research suggests eating grapes daily helps support heart health. In one study, for example, women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Exercise Regularly
Getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity, as recommended by the American Heart Association, can have a positive impact on heart health by lowering blood pressure, reducing inflammation and aiding in maintaining a healthy weight.

Get the Proper Amount of Sleep
A crucial component of heart health, experts recommend adults get 7-9 hours of sleep each night. Creating a cozy sleep space by turning off electronics and setting the thermostat to a comfortable temperature is the first step toward a restful night’s sleep. Also aim for consistency with your bedtime routine, including going to sleep and waking at the same times each day (including weekends), for best results.

Learn more about the heart-health benefits of grapes, and find additional heart-friendly recipes, at GrapesFromCalifornia.com.

Baked Grape Falafel Bites

• 1 cup dried chickpeas, rinsed
• cold water, for soaking
• 1 cup loosely packed fresh parsley leaves
• 1/2 cup loosely packed fresh cilantro leaves
• 4 garlic cloves, peeled
• 1 medium onion, peeled and cut in wedges
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1 teaspoon baking powder
• 1/3 cup all-purpose flour
• 18 red Grapes from California
• vegetable oil cooking spray
• tahini sauce or baba ghanoush, for dipping

1. In medium bowl, cover chickpeas with at least 2 inches cold water. Let soak at least 12 hours, or overnight, at room temperature.
2. To make falafel bites: Drain soaked chickpeas, rinse well in colander and let stand.
3. In bowl of food processor, process parsley and cilantro until chopped herbs stick to sides of bowl. Do not scrape down. With motor still running, drop garlic through feed tube; it will also stick to sides of bowl. Remove lid, add onion and pulse to chop well. Add chickpeas, cumin, salt and baking powder. Scrape everything off sides of bowl and process until mixture is well chopped and looks mealy. Add flour and pulse to blend. Cover mixture and chill at least 1 hour.
4. Using 1-ounce scoop or tablespoon, drop 2-tablespoon mounds of chickpea mixture onto plate. Shape into balls, stuffing one grape inside each.
5. Heat oven to 350 F. Line baking sheet with foil then parchment paper.
6. Place falafel balls on sheet and spray with vegetable oil cooking spray. Bake 20 minutes, turning 1-2 times with tongs, until golden brown.

Nutritional information per serving: 240 calories; 8 g protein; 30 g carbohydrates; 11 g fat (41% calories from fat); 1 g saturated fat (4% calories from saturated fat); 0 mg cholesterol; 480 mg sodium; 6 g fiber.

(Family Features) When it comes to staying healthy, there is a natural emphasis on physical fitness. However, it’s important to know that nurturing and maintaining brain health is also important for leading a fulfilling life. 

The brain is the command center of the human body and as such, influences every aspect of life. Maintaining brain health requires providing it with nourishment, rest and healthy stimulation.

Consuming healthy, whole foods, including vegetables and fruits, such as grapes, can help establish a strong foundation for brain health. For example, grapes may help protect against metabolic decline in the brain associated with natural aging; 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, where metabolic decline takes hold. 

Adding grapes to your favorite healthy recipes, or enjoying them as a simple snack, helps support a healthy brain. Consider these additional ways to promote positive brain health from the experts at the Mayo Clinic.

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.

Follow a Healthy Diet
Eating nutritiously benefits the body in many ways, including playing a role in brain health. Healthy eating plans like the Mediterranean diet, which emphasizes plant-based foods, whole grains, fish, healthy fats, fruits and vegetables, are thought by experts to be especially beneficial. Recipes like Warm-Spiced Chickpeas and Couscous with Grapes and Arugula deliver an array of ingredients to support brain health in delicious ways. This recipe is also heart smart because what is good for the heart is also good for the brain.

Stay Social
Keep in touch with family and friends. According to health experts, including the Mayo Clinic, staying connected and interacting socially can help defend against depression and stress, which may contribute to memory loss.

Exercise Regularly
Staying physically active provides well-known benefits for the body, and exercising can also benefit the brain by increasing blood flow to it. Once your workout is over, turn to a post-workout snack like Grapes from California for an energy boost and natural hydration.

Keep Your Mind Active
Like muscles throughout your body, the brain should be used continuously to strengthen it. With nearly endless ways to stimulate the mind, there’s something for everyone to keep their brains in shape from crossword or jigsaw puzzles to reading, learning a new language, playing cards or conquering sudoku.

To find more information about the connection between grapes and health, or discover nutritious recipes, visit GrapesfromCalifornia.com.

Warm-Spiced Chickpeas and Couscous with Grapes and Arugula

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 2 tablespoons extra-virgin olive oil
• 1 small onion, chopped
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon kosher salt, plus additional, to taste, divided
• 1/8 teaspoon ground allspice
• 1 cup Israeli pearl couscous
• 3/4 teaspoon ground turmeric
• 1 1/2 cups water
• 1 can (15 ounces) no-salt-added chickpeas (garbanzo beans), drained
• 1 cup red Grapes from California, halved
• 2 tablespoons chopped fresh cilantro or parsley
• freshly ground black pepper, to taste
• 4 cups lightly packed baby arugula
• lemon wedges

1. In large saucepan over medium heat, heat oil. Add onion, cumin, 1/2 teaspoon salt and allspice; cook, stirring, until onion is softened, about 3 minutes. Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.
2. Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well. Serve warm or at room temperature with lemon wedges.

Nutritional information per serving: 370 calories; 12 g protein; 61 g carbohydrates; 9 g fat (17% calories from fat); 1 g saturated fat (2% calories from saturated fat); 0 mg cholesterol; 160 mg sodium; 8 g fiber.

Source: California Table Grape Commission

(Family Features) Fresh air, warm sun and delicious foods make brunch a favorite weekend event. Set the stage (and the table) for an inviting experience with recipes that cover all the bases from snacks and desserts to a mouthwatering main course.

Tide the appetite of your guests with Spiced Grass-Fed Lamb Over Hummus served with toasted flatbread or tortilla chips before dishing out Overnight Apple Cinnamon French Toast Casserole for a simple centerpiece. Just as those delectable dishes are vanishing, pull Brown Sugar Pound Cake out of the oven and pair with sweetened whipped cream and fresh fruit for a sweet finishing touch.

Visit Culinary.net to find more ways to broaden your brunch menu.

Wake Up to a Wonderful Brunch

Perfect for any brunch occasion is a delicious dish that can be made a day in advance, simplifying your morning prep before guests arrive with growling stomachs.

Prepared the day before and chilled overnight, this Overnight Apple Cinnamon French Toast Casserole is ready to bake to perfection in the morning with a gooey interior and crisp exterior filled with mouthwatering flavor. Drizzle with glaze then dish out to loved ones for a delicious way to make brunch easy.

Find more breakfast and brunch recipes at Culinary.net.

Overnight Apple Cinnamon French Toast Casserole

Servings: 12

• Nonstick cooking spray
• 1 package (20 ounces) French bread, cubed, divided
• 1 can (20 ounces) apple pie filling
• 9 eggs
• 1 cup half-and-half
• 2 teaspoons ground cinnamon
• 1 cup powdered sugar, plus additional (optional)
• 2 tablespoons milk, plus additional (optional)

1. Spray 8-by-8-inch glass baking dish with nonstick cooking spray.
2. In baking dish, add 10 ounces cubed French bread in bottom of dish. Pour apple filling over bread. Top with remaining cubed French bread. Set aside.
3. In medium bowl, whisk eggs, half-and-half and cinnamon. Pour evenly over bread.
4. Cover with aluminum foil and chill overnight.
5. Heat oven to 325 F.
6. Remove foil and bake 50-60 minutes.
7. Let cool 10-15 minutes.
8. In small bowl, whisk powdered sugar and milk. Add additional, if needed, until pourable glaze is reached. Drizzle over casserole before serving.

A Fresh, Flavorful Brunch Bite

Brunch is a perfect opportunity to entertain friends and family with delicious recipes that will delight their taste buds. For example, this smooth hummus is paired with tender New Zealand grass-fed lamb loin chops and fresh toppings for flavor in every bite.

Ready in less than 30 minutes, this Spiced Grass-Fed Lamb Over Hummus recipe is made using Atkins Ranch lamb, which is available at your local Whole Foods Market and hails from New Zealand where the animals are grass-fed 365 days a year and allowed to roam and graze freely over lush green hills and pastures. The result is a lean, finely textured, flavorful meat that tastes just as nature intended.

Visit beefandlambnz.com for more recipes, cooking tips and information.

Spiced Grass-Fed Lamb Over Hummus

Prep time: 15 minutes
Cook time: 5 minutes
Servings: 4-6

Lamb:

• 4 Atkins Ranch grass-fed lamb loin chops
• 1 teaspoon cumin powder
• 1/4 teaspoon salt
• 1 tablespoon extra-virgin olive oil

Hummus:

• 1 can (15 ounces) chickpeas
• 3 cloves garlic, chopped
• 1/4 cup tahini
• 3 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 3 tablespoons olive oil

For serving:

• 1 Persian cucumber, small diced
• 1 small tomato, diced
• 2 tablespoons roasted pine nuts (or 2 tablespoons pomegranate seeds)
• parsley, chopped
• lemon wedges
• toasted flatbread or tortilla chips

1. To make lamb: Remove lamb from bone, dice meat into small cubes and transfer to medium bowl.
2. Add cumin powder and salt. Toss to coat. Marinate while preparing hummus.
3. To make hummus: Drain chickpeas, reserving 1 tablespoon liquid. Rinse chickpeas under running water then drain.
4. In bowl of food processor, pulse chickpeas, chickpea liquid and garlic until chickpeas and garlic are chopped.
5. Add tahini, lemon juice, salt, cumin, paprika and olive oil. Mix until smooth paste forms. Taste and adjust by adding more salt, lemon juice or olive oil, as desired.
6. Transfer hummus to large platter and spread it out.
7. In large skillet, heat extra-virgin olive oil over high heat until hot. Add lamb and cook 30 seconds without moving.
8. Turn lamb over and cook 30-60 seconds, repeating until all sides are browned. Remove from pan and let rest 5 minutes.
9. To serve, place cucumbers and tomatoes in well of hummus then top with lamb, pine nuts and parsley.
10. Top with squeeze of lemon juice and serve with flatbread or tortilla chips.

Satisfy Cake Cravings with a Brunch-Worthy Dessert

Whether your brunch feast consists of bacon and eggs, pancakes and waffles or a combination of favorites, you can cap it off with a sweet treat for the perfect ending. After all, no celebration is complete without dessert.

Once the table is cleared of the main courses, dish out decadent bites of this Brown Sugar Pound Cake baked with high-quality ingredients like C&H Sugars to end the meal on a sweet note. Top with whipped cream and your crowd's favorite fruits like strawberries and blueberries or serve the toppings separately for a customizable treat.

Visit chsugar.com for more brunch recipe ideas.

Brown Sugar Pound Cake

Prep time: 20 minutes
Cook time: 1 hour
Servings: 8

• 1 3/4 cups all-purpose flour, plus additional for coating pan, divided
• 1 cup packed C&H Light Brown Sugar
• 1 cup (2 sticks) butter, softened
• 4 eggs
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• sweetened whipped cream, for topping (optional)
• fresh fruit, such as strawberries and blueberries, for topping (optional)

1. Preheat oven to 350 F.
2. Grease and flour 9-by-5-by-3-inch loaf pan. In large bowl, beat sugar and butter until fluffy. Beat in eggs one at a time. Add vanilla. In separate bowl, combine 1 3/4 cups flour, baking powder and salt. Gradually add to sugar mixture. Pour batter into pan.
3. Bake 1 hour, or until toothpick inserted in center comes out clean. Remove from pan and turn out on rack to cool completely.
4. Top with sweetened whipped cream and fresh fruit, if desired.

Source: C&H Sugar
Beef + Lamb New Zealand

(Family Features) Committing to healthier habits in the new year often starts in the kitchen. Adding better-for-you recipes to your arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just learning the basics, these dishes can be the gateway to a healthier you.

From fresh spins on family night and quick solutions in a pinch to homemade lunches and satisfying salads, consider these delicious and nutritious ways to enhance your homemade meals in 2022.

Visit Culinary.net to find more health-conscious recipe ideas.

A Fresh Take on Family Dinner

If your family gets stuck in a dinner routine rut, it can feel like you’re eating the same recipes over and over again.

However, this fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think outside the culinary box and give your family members the satisfactory flavor they desire at dinnertime. With fresh ingredients and a wholesome flavor, this meal is perfect to add to your menu.

Find more recipes and family dinner ideas at Culinary.net.

Cuban Chicken with Salsa Fresca

Servings: 5

• 1          cup grapefruit juice
• 2          tablespoons olive oil
• 2          teaspoons garlic powder
• 2          teaspoons cumin
• 2          teaspoons paprika
• 1          teaspoon crushed red pepper
• 1 1/4    pounds boneless, skinless chicken breasts

Salsa Fresca:

• 1          cup grapefruit segments
• 1/2       jicama, cubed
• 1/2       red onion, chopped
• 3/4       cup grapefruit juice
• 4          tablespoons olive oil
• 1/2       cup fresh cilantro, chopped
• 1          jalapeno pepper, chopped

1. Heat oven to 400 F.
2. In large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until combined. Add chicken to bowl and turn to coat. Refrigerate 30 minutes or longer.
3. To make salsa fresca: In medium bowl, mix grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro and jalapeno pepper until combined. Refrigerate until ready to serve.
4. Remove chicken from marinade. Place chicken in baking dish. Bake 25-30 minutes until chicken is cooked through.
5. Serve chicken with salsa fresca.

Take Your Salad from Bland to Bold

Step aside, boring salads. A new year and a healthier eating plan can include better-for-you greens and dressings that hit the spot.
Veggies roasted with aromatic spices served on Fresh Express 5-Lettuce Mix are drizzled with lemon tahini dressing in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into a bona fide delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio, the mix of greens offers a bold combination of textures and flavors for those who love variety and color.
Find more ways to enhance your at-home salads at FreshExpress.com.

Moroccan Roasted Vegetable Salad

Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

Lemon Tahini Dressing:

• 1/4       cup tahini
• 1/4       cup olive oil
• 3          tablespoons lemon juice
• 3          teaspoons maple syrup
• 2          teaspoons Dijon mustard
• 1/4       teaspoon salt
• 2          tablespoons cold water
•             nonstick cooking spray
• 6          tablespoons olive oil
• 2          teaspoons ras el hanout or garam masala
• 1/2       teaspoon salt
• 1/4       teaspoon pepper
• 4          sweet potatoes, peeled and cut into long wedges
• 4          whole large carrots, chopped
• 2          red bell peppers, cored and cut into 1-inch pieces
• 2          packages (6 ounces each) Fresh Express 5-Lettuce Mix
• 1          can (15 1/2 ounces) chickpeas, rinsed and drained
• 1/3       cup dried apricots, sliced
• 1/3       cup slivered almonds, toasted
• 2          tablespoons Italian parsley, chopped

1. To make lemon tahini dressing: In small bowl, whisk tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If dressing thickens, mix in more cold water.
2. Heat oven to 400 F. Spray two baking sheets with nonstick cooking spray.
3. In large bowl, mix olive oil, ras el hanout, salt and pepper. Add sweet potatoes; toss to coat. Transfer to first prepared baking sheet. Add carrots and peppers to leftover oil; toss to coat. Transfer to second prepared baking sheet. Bake 15-20 minutes, or until vegetables are tender. Let cool.
4. Arrange lettuce mix on four plates. Top each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing and sprinkle with parsley.

A Lean, Nutritious Lunch

Meal prepping is one of the most common strategies for improving eating habits, however, this tactic is often focused primarily on nutritious breakfasts and family dinners. Don’t let lunch go by the wayside; you can skip the fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious Wisconsin Potatoes loaded with goodness, low in calories, high in fiber and a good source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap provides a simple solution for swapping out saltier foods for a lean lunch. By making four at a time in just half an hour, lunch is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your afternoon meal.

Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.

Turkey-Potato Wrap

Recipe courtesy of Wisconsin Potatoes

• 3/4       pound Wisconsin russet potatoes, cut into 1/2-inch pieces
• 1          tablespoon water
• 1          tablespoon canola oil
• 3/4       pound ground lean turkey
• 1          large carrot, shredded
• 1/3       cup sliced green onions with tops
• 1          can (8 ounces) tomato sauce
• 2/3       cup shredded cheddar cheese
• 1          teaspoon dried Italian seasoning or basil
• salt, to taste
• pepper, to taste
• 4          large whole-wheat or high-fiber tortillas
• light sour cream (optional)

1. Place potatoes in microwave-safe bowl; sprinkle with water. Cover, venting one corner. Microwave on high 5-8 minutes until potatoes are tender.
2. In large nonstick skillet over medium-high heat, heat oil. Add and break up turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions; toss and cook 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese and Italian seasoning.
3. Cook, stirring occasionally, 4-5 minutes until mixture is hot and most sauce is absorbed. Season with salt and pepper, to taste. On work surface, lay out tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll for burritos.
4. Cut in halves. Serve each with sour cream, if desired.
5. Eating Well When You’re Short on Time
6. Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
7. When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
8. Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Eating Well When You’re Short on Time

Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Loaded Smoked Salmon Rice Bowl

Prep time: 4 minutes
Cook time: 1 minute
Servings: 1

• 1          cup Minute Ready to Serve Brown Rice
• 2          ounces smoked salmon
• 1/2       cup julienned cucumber
• 1          teaspoon soy sauce
• 1          tablespoon everything bagel seasoning mix

1. Heat rice according to package directions.
2. Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mix.

Source: Fresh Express
Wisconsin Potatoes
Minute Rice

(Family Features) Filling the kitchen with plant-based ingredients is an easy way to nudge kids toward nutritious after-school snacks and make busy weeknight dinners as healthy as they are delicious.

When you consume foods that boost your energy and give your body the fuel it needs, you can expect to feel healthier, both physically and emotionally. In many cases the foods that deliver are plant-based, and you can create delicious and healthy meals while adhering to a plant-based eating plan.

Make Easy Substitutes
Having a vegetarian meal once a day is a great start, or even try “meatless Mondays” at home. Swap out ice cream and instead go for frozen blended bananas as an after-dinner treat. Try a nut- or grain-based milk in place of your normal dairy.

Make Gradual Changes
Drastically changing your eating habits can be challenging. Small, sustainable changes are easier to manage and simpler to implement. Even one change per day can lead to healthier eating, like swapping the meat in a normal sandwich for a plant-based protein, such as a salad made with chickpeas or lentils, for a quick and easy lunch.

Start Meal Planning
Meal planning can reduce the time you spend in the kitchen and cut the cost of your groceries while making plant-based eating easy. When you plan meals in advance, you can buy in bulk and do the prep work ahead of time, which means you can whip up tasty plant-based meals in minutes. Keep healthy staples on hand like vegan, cholesterol-free and trans fat-free Toufayan multi-grain pita bread. The pre-split pita is perfect to keep on hand and fill with your favorite plant-based ingredients for a quick meal or pair with hummus, chickpea salad or apples. Made with quality, wholesome ingredients, each bread is hearth-baked to a golden brown for a tasty, convenient and versatile complement to a wide range of plant-based foods. They’re easy to find in your local grocer’s deli section.

Get inspired to create family-friendly, plant-based dishes with these recipes and more at Toufayan.com.

Apple Pie Stuffed Pitas

Prep time: 10 minutes
Cook time: 17 minutes
Servings: 4

Filling:

• 4          green apples, peeled, cored and thinly sliced
• 1          teaspoon cinnamon
• 1/2       teaspoon nutmeg
• 2          tablespoons plant-based butter
• 1/3       cup white sugar
• 3          tablespoons water
• 1          teaspoon cornstarch

Oat Crumble Topping:

• 1/2       cup flour
• 1/2       cup rolled oats
• 1/4       cup brown sugar
• 1/2       teaspoon cinnamon
• 1          tablespoon orange juice
• 1          pinch salt
• 2          tablespoons plant-based butter
• 4          Toufayan Multi-Grain Pita Bread

1. Preheat oven to 350 F.
2. To make filling: In large saute pan over medium heat add apples, cinnamon, nutmeg, butter, white sugar, water and cornstarch. Cook apples down about 10 minutes until they begin to get gooey.
3. To make oat crumble topping: In medium bowl, mix flour, oats, brown sugar, cinnamon, orange juice and salt. Cut in butter and mix until crumbs begin to form.
4. Cut pitas in half and line baking sheet. Fill one pita half with apple filling and lay on its side, being careful to not let apples fall out. Top with oat crumble. Repeat with remaining pitas.
5. Bake about 6 minutes. If desired, broil 1 minute for additional color.

Roasted Chickpea Cauliflower Sandwiches

Prep time: 10 minutes
Cook time: 45 minutes
Servings: 6

• 1          can chickpeas, roasted
• 1/4       teaspoon salt, plus additional, to taste, divided
• 1/8       teaspoon black pepper, plus additional, to taste, divided
• garlic salt, to taste
• 1          head cauliflower, cut into florets
• 1/4       cup plant-based yogurt or sour cream
• 1/2       red pepper, diced
• 1/3       cup shredded carrots
• 1          cup corn kernels (optional)
• 1/4       teaspoon dill
• 1/2       teaspoon garlic powder
• 1/4       teaspoon paprika
• 3          Toufayan Bakeries Multi Grain Pitas, halved
• parsley, for garnish

1. Preheat oven to 425 F.
2. Season chickpeas with salt, pepper and garlic salt, to taste. Roast chickpeas 40-45 minutes.
3. In bowl, mix chopped cauliflower; yogurt or sour cream, diced pepper; shredded carrots; corn, if desired; 1/4 teaspoon salt; 1/8 teaspoon pepper; dill; garlic powder and paprika.
4. Once chickpeas are roasted, add to bowl and mix well. Spoon mixture into six pitas and garnish with parsley.

Source: Toufayan

(Family Features) Joining loved ones at the family table is an important moment for many, both as a filling way to enjoy a meal and an emotionally satisfying way to catch up on all the day’s events. Make those moments count by combining nutritious ingredients and creating recipes that can quickly become favorites.

As part of the Powerful Pairings initiative – launched by the United Sorghum Checkoff Program, National Pork Board and USA Pulses – these recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Combined, these three ingredients can work together in sweet and savory dishes alike, and they shine with a multitude of herbs, spices and sauces from around the world. A powerhouse nutritional trio, they include foods from the protein, vegetable and grain groups outlined in MyPlate, a template for balance, variety and moderation.

Plus, the taste and versatility of these ingredients make it easier to achieve more family meals, which promotes cohesion, communication and relationships, helping loved ones celebrate simple joys together and be more prepared for uncertainty and difficult life moments.

Find more information, resources and recipes at powerfulpairings.com.

Mediterranean Grain Bowl with Pork Skewers

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 45 minutes, plus 2 hours marinate time
Cook time: 75 minutes
Servings: 6 (1 pork skewer, 2/3 cup sorghum, 2 tablespoons hummus)

Red Lentil Hummus:

• 1 1/3    cups water
• 1/3       cup dried red lentils
• 1          tablespoon olive oil
• 1          tablespoon tahini
• 1          tablespoon lemon juice
• 1/2       teaspoon minced garlic
• 1/2       teaspoon cumin
• 1/4       teaspoon salt
• 1/4       teaspoon black pepper

• 12        ounces pork loin roast, trimmed of fat
• 4          tablespoons olive oil, divided
• 2          teaspoons minced garlic
• 1          teaspoon lemon zest
• 1          teaspoon ground cumin
• 1          teaspoon salt
• 1/2       teaspoon black pepper
• 1          sweet onion, chopped
• 3          cups no-salt-added chicken stock
• 3/4       cup whole-grain sorghum, rinsed and drained
• 1          cup canned garbanzo beans (chickpeas), rinsed, drained and dried with paper towels
• 1 1/2    cups halved cherry tomatoes
• 1          cup arugula
• 1          cup chopped cucumber
• 2/3       cup crumbled feta cheese
• 1/2       cup kalamata olives

1. To make Red Lentil Hummus: In small saucepan, combine water and dried red lentils; bring to boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes, or until lentils split and become soft. Cool and transfer to food processor. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper; process 30-60 seconds, or until smooth, stopping to scrape down sides as needed. Transfer to airtight container and store in refrigerator up to 5 days until serving time.
2. Cut pork loin into 1-inch cubes. Place in re-sealable plastic bag set in shallow dish. In small bowl, combine 3 tablespoons olive oil, garlic, lemon zest, cumin, salt and black pepper. Pour half olive oil mixture over meat, reserving remaining half. Seal bag; turn to coat meat. Marinate in refrigerator 2 hours, turning bag occasionally.
3. In medium saucepan, heat remaining olive oil over medium-high heat. Add onion, cook and stir 6-8 minutes, or until tender. Add stock and bring to boil. Add sorghum. Reduce heat and simmer, covered, 45-60 minutes, or until sorghum is tender, stirring occasionally.
4. Preheat oven to 400 F.
5. Arrange chickpeas on foil-lined 15-by-10-by-1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast 20-30 minutes, or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and increase oven to 500 F.
6. Drain meat, discarding marinade. Divide among six wooden or metal skewers. Arrange skewers on wire rack on baking sheet and bake 10 minutes, or until meat is slightly pink in center, turning once halfway through.
7. To serve, divide cooked sorghum between six shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.

Nutritional information per serving: 505 calories; 28 g total fat (8 g saturated fat); 14 mg cholesterol; 528 mg sodium; 43 g total carbohydrates (8 g dietary fiber, 6 g sugars); 23 g protein; 1% vitamin D; 15% calcium; 19% iron; 16% potassium; 361 mg phosphorus (29%).

Sorghum Split Pea Soup

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 20 minutes
Cook time: 60 minutes
Servings: 6 (1 1/4 cup each)

• 1 1/2    tablespoons olive oil
• 1          onion, chopped
• 3/4       cup sliced carrots
• 3/4       cup sliced celery
• salt, to taste
• pepper, to taste
• 1 1/2    teaspoons minced garlic
• 6          cups no-salt-added chicken stock
• 1 1/4    cups green split peas
• 1          small ham bone
• 2/3       cup chopped ham
• 2/3       cup pearled sorghum
• 4          sprigs thyme
• 2          bay leaves
• 1 1/2    tablespoons Worcestershire sauce
• chopped fresh thyme (optional)
• cracked black pepper (optional)

1. In 4-quart stock pot or large pot, heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper, to taste, and cook, stirring occasionally, 10-12 minutes, or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to boil; reduce heat and simmer, covered, 45-60 minutes, or until split peas are soft and sorghum is tender.
2. Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with salt and pepper, to taste.
3. Garnish with chopped fresh thyme and cracked black pepper, if desired.

Nutritional information per serving: 336 calories; 8 g total fat (2 g saturated fat); 22 mg cholesterol; 573 mg sodium; 48 g total carbohydrates (12 g dietary fiber, 7 g sugars); 20 g protein; 3% vitamin D; 5% calcium; 17% iron; 19% potassium; 227 mg phosphorus (18%).

Lemon-Garlic Tenderloin with Warm Sorghum Salad

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses
Prep time: 25 minutes
Cook time: 70 minutes
Servings: 6 (2 ounces pork, 3/4 cup sorghum salad)

• 2          cups vegetable broth
• 2          cups water
• 1          cup whole-grain sorghum
• 2          tablespoons olive oil
• 1          tablespoon minced garlic
• 1          tablespoon minced fresh parsley
• 1 1/2    teaspoons lemon zest
• 1/2       teaspoon salt
• 1/2       teaspoon pepper
• 1          pork tenderloin (16 ounces), trimmed of fat
• 1          medium sweet potato, peeled and cut into 1/2-inch pieces
• 1          cup kidney beans, rinsed and drained
• 1/2       cup dried cranberries
• 1/2       cup pecan halves

1. Preheat oven to 425 F. In medium saucepan, combine vegetable broth and water. Bring to boil. Add sorghum. Reduce heat to simmer and cook, covered, 45-60 minutes, or until tender.
2. In medium bowl, combine olive oil, garlic, parsley, lemon zest, salt and pepper. Drizzle half oil mixture on pork; rub in with fingers. Place pork in shallow roasting pan. Add sweet potatoes to bowl with remaining oil mixture. Toss to coat and set aside.
3. Roast pork, uncovered, 10 minutes. Arrange sweet potatoes around pork and roast 15-20 minutes, or until pork reaches 145 F internal temperature and potatoes are tender. Remove pork from pan. Cover; let stand 10 minutes.
4. Stir roasted sweet potatoes, beans, cranberries and pecan halves into cooked sorghum and heat through.
5. Slice pork tenderloin and serve with warm sorghum salad.

Nutritional information per serving: 436 calories; 15 g total fat (2 g saturated fat); 55 mg cholesterol; 369 mg sodium; 55 g total carbohydrates (8 g dietary fiber, 16 g sugars); 25 g protein; 2% vitamin D; 6% calcium; 20% iron; 20% potassium; 377 mg phosphorus (30%).

Source: Powerful Pairings

(Family Features) For many families, the summer months offer a break in routine, and that extra time around the house or gathering with loved ones can lead to increased snacking opportunities. However, that warmer weather can also be accompanied by a desire for sweet treats.

To satisfy that sweet tooth without sacrificing nutrition, consider an option like Crunchmaster Protein Brownie Thins. The bite-size snacks – available in Dark Chocolate, Homestyle Milk Chocolate and Salted Caramel – pack the warm and gooey taste of baked brownies with a boost of 8 grams of protein per serving plus black bean and quinoa nutrition. Plus, they are free of gluten, artificial flavors, colors, cholesterol and trans-fat, and are non-GMO and kosher.

You can elevate your summer snacks by pairing them with this Peanut Butter Chocolate Chickpea Cookie Dip. Made using only eight ingredients, including chickpeas and peanut butter, it’s a healthier alternative to help satisfy those warm weather cravings.

Find more nutritious summer snack recipes that pack a crunch at crunchmaster.com.

Watch video to see how to make this recipe!

Peanut Butter Chocolate Chickpea Cookie Dip

• 1          can (19 ounces) chickpeas, drained and rinsed
• 1/2       cup peanut butter
• 1/4       cup packed brown sugar
• 2          tablespoons maple syrup
• 2          tablespoons olive oil
• 2          teaspoons vanilla extract
• 1/4       teaspoon salt
• 1/2       cup chocolate chips
• 1          package (4 ounces) Crunchmaster Protein Brownie Thins Homestyle Milk Chocolate

1. In food processor or blender, puree chickpeas, peanut butter, brown sugar, maple syrup, olive oil, vanilla and salt until smooth.
2. Stir in chocolate chips. Spoon into serving dish. Serve dip with brownie thins.

Substitution: Nut butter or nut-free butter can be used in place of peanut butter.

Source: Crunchmaster

(Family Features) With spring and warmer weather comes salad season, offering a perfect canvas for creating refreshing meals and appetizers centered around tasty greens, juicy tomatoes and crave-worthy dressings. Give your salads an update by avoiding the same tired mixes and instead create tasty meals fit for the season.

One easy way to up your salad game is by starting with quality ingredients like Fresh Express salad blends, NatureSweet Cherubs Tomatoes and Litehouse refrigerated salad dressings. These fresh, flavorful ingredients can be combined in a dish like this Chimichurri Chickpea Salad, a perfect way to go green this spring for nearly any occasion.

Part of the appeal of dishing up a homemade salad is the unlimited options you have at your fingertips to make the bowl of greens uniquely “yours.” For many, this means one thing: the more toppings, the better. With grilled chicken, crispy bacon, tomatoes, ripe avocado, hard-boiled eggs, blue cheese and a bed of fresh lettuce, this classic Cobb Salad offers an ideal lunch or even a quick family meal.

Because both these recipes can be made in 20 minutes or less, they provide simple solutions when short on time. Plus, the fresh ingredients sum up everything spring meals are made of.

Find more ways to create easy yet delicious salads at litehousefoods.com/iheartsalad.

Chimichurri Chickpea Salad

Total time: 15 minutes
Servings: 4

• 1          cup fresh cilantro
• 2/3       cup fresh parsley
• 2          tablespoons dried oregano
• 2          garlic cloves, minced
• 1/4       cup red wine vinegar
• 2/3       cup olive oil
• 1/2       teaspoon salt
• 1/2       teaspoon pepper
• 1          can (14 1/2 ounces) chickpeas, drained
• 1/4       teaspoon crushed red pepper flakes
• 1          bag Fresh Express Baby Kale Mix
• 1          cup NatureSweet Cherubs Tomatoes, diced
• 1          medium avocado, diced
• 4          tablespoons Litehouse Avocado Ranch Dressing

1. In food processor, combine cilantro, parsley, oregano, garlic, red wine vinegar, olive oil, salt and pepper. Pulse until sauce is smooth.
2. Place chimichurri sauce in small bowl with chickpeas and crushed red pepper flakes; toss to coat. Cover and refrigerate overnight, if possible.
3. Divide kale, tomatoes and avocado between four bowls. Top each bowl evenly with marinated chickpeas. Drizzle with avocado ranch dressing and serve.

Cobb Salad

Total time: 20 minutes
Servings: 4

• 3-4       eggs    
• 1/4       pound bacon
• 1          bag Fresh Express Sweet Butter Lettuce
• 1          pound grilled chicken
• 1          cup NatureSweet Cherubs Tomatoes, halved
• 1          ripe avocado, sliced
• 1/4       cup blue cheese
• 1/4       cup Litehouse Homestyle Ranch Dressing

1. Bring pot of water to boil. Use slotted spoon to place eggs in water. Boil 10 minutes then transfer to ice bath to stop cooking process. Peel eggs and slice.
2. Heat skillet over medium heat. Dice bacon and add to pan. Saute until bacon is crispy and fat is rendered, about 7 minutes. Remove from pan with slotted spoon.
3. To assemble salad, start with bed of lettuce. Top with hard-boiled eggs, grilled chicken, tomatoes, avocado, bacon and blue cheese; toss in ranch dressing.

Source: Litehouse

(Family Features) As a key part of a nutritious eating plan, protein intake can be a healthy step to take in the new year. One increasingly popular way to add protein to your at-home menu is with protein-packed, plant-based foods like tempeh.

Tempeh’s roots date back thousands of years and originate in Indonesia. It’s an all-natural protein source made with simple, whole-food ingredients – most often fermented soybeans, water and rice – and is high in protein, packed with fiber and low in fat, sodium and calories. Tempeh is also loaded with vitamins and minerals like calcium, manganese, phosphorus and iron, and has all nine essential amino acids. Because it’s fermented, the nutrients in tempeh are easy for the body to digest.

The health benefits of tempeh, including 18 grams of protein per serving, are one reason to give it a try, but another is it’s easy and versatile to cook. It has a firm texture, nutty taste and can be baked, fried, steamed or grilled. Tempeh also easily absorbs marinades, spices and sauces. To prepare tempeh, cut it into cubes, strips or crumble it then toss into a stir-fry, layer it onto a BLT sandwich or simply warm a skillet and sear it until golden brown.

The possibilities for tempeh are nearly endless, and it’s also increasingly easy to find. For example, Lightlife, founded in 1979 as “Tempeh Works,” was among the first commercial producers of tempeh in the United States. Today, it offers its Original Tempeh at more than 18,500 retail stores nationwide.

Find protein-packed meal ideas, like Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes, at lightlife.com.

Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes

Pickled Pink Onions:

• 1/4       cup white wine vinegar
• 2          teaspoons white sugar
• 1/4       teaspoon salt
• 1/2       small red onion, peeled and thinly sliced

Sesame Ginger Vinaigrette:

• 2          tablespoons vegetable oil
• 2          teaspoons sesame oil
• 2          teaspoons grated fresh ginger
• 2          teaspoons rice wine vinegar
• 2          teaspoons soy sauce
• 2          teaspoons toasted sesame seeds

Sweet Potatoes:

• 1          tablespoon olive oil
• 1          large sweet potato, peeled and cut into 1/2-inch slices

Tempeh:

• 1          package (8 ounces) Lightlife Original Tempeh
• 1          teaspoon vegetable oil
• 2          tablespoons soy sauce
• 2          cups baby spinach or kale
• 2          cups cooked tri-color quinoa, at room temperature
• 1/2       ripe avocado, cubed
• 1/2       cup canned chickpeas, rinsed and drained
• 6          red grape cherry tomatoes, halved
• 6          yellow grape cherry tomatoes, halved
• 1/2       cup pea shoots

1. To make pickled pink onions: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.
2. To make sesame ginger vinaigrette: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.
3. To make sweet potatoes: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.
4. To make tempeh: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.
5. To assemble bowls: On bottoms of two shallow bowls or plates, spread cooked quinoa. Top with piles of warm sweet potatoes, pickled pink onions, sauteed spinach or kale, avocado, chickpeas, grape tomatoes and pea shoots. Top with tempeh and serve with sesame ginger vinaigrette.

Source: Lightlife

(Family Features) If you’re looking to spice up your mealtime routines, especially during those busy school nights, you may find your solution in versatile ingredients that work for a multitude of dishes.

For example, you can turn to plantains as a replacement for often-used recipe staples like potatoes. Plantains are a fruit grown around the world that cooks and eats more like a vegetable. Members of the banana family, they’re starchier and lower in sugar, meaning they’re still green when ripe.

While you’re most likely to find them baked, roasted or fried as a savory side dish at Latin, African or Caribbean restaurants, they’re growing in popularity in North America as stars of their own recipes or as nutritious, exotic swaps for starches. For example, these dishes from Dole for Plantain Crusted Salmon Fillets and Slow Cooker Sweet Potato, Plantain and Lentil Caribbean Curry offer quick ways to enjoy plantains while saving time in the kitchen.

As an additional benefit, plantains can be used at every stage of ripeness. They can be boiled like a potato when green; prepared in sauces and soups, air-fried or roasted as snacks when yellow; or baked in desserts and sweet recipes when black or spotted.

Find more ways to enjoy plantains and other fresh fruits and vegetables in family recipes at dole.com.

Plantain Crusted Salmon Fillets

Prep time: 15 minutes
Total time: 30 minutes
Servings: 4

•             Nonstick cooking spray
• 1/3       cup chopped fresh cilantro
• 1 1/2    tablespoons olive oil
• 1 1/2    tablespoons lime juice
• 1          tablespoon minced garlic
• 1          teaspoon cumin
• 4          salmon fillets (6 ounces each), skin on
• 1/4       teaspoon salt, plus additional, to taste, divided
• 1          DOLE® Plantain, green or half ripe
• 2          Dole Green Onions, thinly sliced
• 1/2       tablespoon grated lime peel

Preheat oven to 425 F. Line baking sheet with foil; spray with nonstick cooking spray and set aside.

Combine cilantro, olive oil, lime juice, garlic and cumin; set aside.

Arrange salmon fillets on prepared baking sheet. Season with salt, to taste. Spread about 1 tablespoon cilantro mixture on top of each salmon fillet to cover.

Using box grater, peel and grate plantain. Place grated plantain in bowl with green onions, lime peel and 1/4 teaspoon salt; toss to combine. Sprinkle about 1/4 cup plantain mixture on top of each salmon fillet, gently pressing to adhere. Spray plantain crust with nonstick cooking spray.

Bake 15 minutes, or until salmon is opaque and plantain crust is lightly browned.

Slow Cooker Sweet Potato, Plantain and Lentil Caribbean Curry

Prep time: 20 minutes
Servings: 6

• 1          tablespoon, plus 2 teaspoons, grapeseed oil, divided
• 1          large DOLE® White Onion, chopped
• 4          cloves garlic, minced
• 2          teaspoons curry powder
• 1/2       teaspoon cayenne pepper
• 1/2       teaspoon grated fresh ginger
• 1          can (15 ounces) reduced sodium chickpeas, drained and rinsed
• 2          large Dole Sweet Potatoes, chopped (about 4 cups)
• 2          medium Dole Plantains, chopped (about 3 cups)
• 4          cups low-sodium vegetable broth
• 1/2       cup red lentils
• 3          cups packed, chopped collard greens
• 1/4       cup roasted salted pepitas

1. In large skillet over medium-high heat, heat 2 teaspoons oil; add onion and cook 3 minutes, or until softened, stirring occasionally. Add garlic, curry powder, cayenne pepper and ginger; cook 2 minutes, or until fragrant and starting to brown, stirring occasionally.
2. Transfer onion mixture to 3-4-quart slow cooker; add chickpeas, potatoes, plantains, broth and lentils. Cover and cook on high 4 hours or low 8 hours, or until potatoes and lentils are tender.
3. Stir in collard greens; cook 20 minutes, or until greens are tender. Serve garnished with pepitas.

Source: Dole