(Family Features) The next time a healthy conscience keeps you from enjoying that sweet treat you’re craving, remember that making healthy swaps is all it takes to make those favorite desserts a little better for you.

These Vegan Brownies, for example, are perfect for chocolate lovers looking for a sweet they can enjoy without ditching healthy eating habits. By using versatile California Prunes as a natural sweetener, you can replace processed sugar, fats and eggs in all kinds of recipes. Plus, prunes also add nutrients important for bone and gut health to your everyday diet.

With copper that aids in bone structure along with boron and polyphenols that help with the regulation of bone building and bone breakdown, you can feel good enjoying your family’s favorites while staying on track with health goals. Prunes are also known as a “good gut food,” meaning a single serving (4-5 prunes) can help support a healthy microbiome. High in vitamin K, they can also help improve calcium balance and promote bone mineralization.

Visit californiaprunes.org to find more delicious, better-for-you desserts.

Watch video to see how to make this recipe!

Vegan Brownies

Prep time: 10 minutes
Cook time: 25 minutes
Servings: 9

Prune Puree:

• 16        ounces pitted California prunes
• 1/2       cup hot water

Brownies:

• 2          teaspoons vanilla extract
• 1/4       cup cocoa powder
• 1          tablespoon baking powder
• 1 1/2    cups all-purpose flour
• 10        ounces California prune puree
• 2          cups light brown sugar
• 1/2       cup California extra-virgin olive oil
• 6          ounces unsweetened chocolate
• nonstick cooking spray
• flaky sea salt, for garnish

1. To make prune puree: In blender, combine prunes and water. Pulse to combine then blend until smooth, pourable consistency forms, scraping sides, if necessary.
2. Store puree in airtight container in fridge up to 4 weeks.
3. To make brownies: Preheat oven to 350 F. Line 9-by-9-inch baking pan with parchment paper then lightly grease with nonstick cooking spray.
4. Using double boiler, melt chocolate and olive oil. Whisk in sugar and prune puree; mix until dissolved.
5. Into large bowl, sift flour, baking powder and cocoa powder. Gently fold in chocolate and prune mixture then add vanilla.
6. Spread batter in prepared pan, sprinkle with flaky sea salt and bake 20-25 minutes, or until top starts to look dry and brownies are just beginning to pull away from sides of pan.
7. Cool in pan. Remove then cut brownies into 3-inch squares.

Source: California Prunes

(Family Features) Gathering for the big game is a source of annual excitement for fans across the country, but the moment is as much about connecting with family and friends as it is the action on the field. The superstar of the celebrations is often the food, from snacks and appetizers to full-blown meals and tasty sweets.

For a better-for-you way to grub out at gametime, this Healthy 7-Layer Taco Dip from Milk Means More features essential nutrients provided by yogurt so you can enjoy a football favorite that nourishes both the body and soul.

Find more game day recipes at MilkMeansMore.org.

Watch video to see how to make this recipe!

Healthy 7-Layer Taco Dip

Recipe courtesy of Liz Della Croce of “The Lemon Bowl” on behalf of Milk Means More
Prep time: 15 minutes
Servings: 12

• 1          can (15 ounces) fat-free, refried beans
• 1          cup salsa
• 2          cups plain Greek yogurt
• 1          tablespoon cumin
• 1          tablespoon smoked paprika
• 1          teaspoon salt, divided
• 1/4       teaspoon cayenne (optional)
• 2          avocados
• 1/2       cup cilantro, minced, divided
• 1          teaspoon garlic powder
• 1          lime, juice only
• 1/2       cup scallions, minced
• 2          Roma tomatoes, seeded and diced
• 1/4       cup black olives, sliced
• tortilla chips

1. In small bowl, mix refried beans and salsa. Spread mixture in thin layer on bottom of large platter.
2. In separate small bowl, whisk yogurt, cumin, smoked paprika, 1/2 teaspoon salt and cayenne, if desired. Spread mixture on top of bean layer.
3. In third bowl, mash avocados with 1/4 cup cilantro, garlic powder, lime juice and remaining salt. Spread guacamole on top of yogurt layer.
4. Sprinkle dip with minced scallions, diced tomatoes, black olives and remaining cilantro. Serve with tortilla chips.

Source: United Dairy Industry of Michigan

(Family Features) Your next snack or office lunch can get a boost of flavor from this Smashed Cucumber and Grape Salad, perfect for making ahead of time to pack along for whatever the day might bring your way.

As an easy, versatile ingredient that can be used in a wide variety of recipes, grapes offer delicious taste, texture and color – plus a healthy boost – that make them an appealing addition to snacks and meals.

To find more good-for-you recipe inspiration, visit GrapesFromCalifornia.com.

Watch video to see how to make this recipe!

Smashed Cucumber and Grape Salad

Servings: 6

• 1 1/4    pounds English or Persian cucumbers, ends trimmed
• 1          teaspoon kosher salt
• 2          tablespoons rice vinegar
• 1          tablespoon reduced-sodium soy sauce
• 2          teaspoons granulated sugar
• 1-2       teaspoons chili oil
• 1          teaspoon toasted sesame oil
• 1          cup halved Grapes from California
• 2          scallions, thinly sliced
• 2          teaspoons toasted sesame seeds

1. Using rolling pin, lightly smash whole cucumbers to break open. Tear or cut cucumbers into 1 1/2-inch pieces and season with salt. Transfer to sieve and drain 10 minutes.
2. In large bowl, whisk vinegar, soy sauce, sugar, chili oil and sesame oil; stir in grapes and scallions.
3. When cucumbers are done draining, add to bowl with grape mixture and stir to combine. Sprinkle with sesame seeds and serve.

Nutritional analysis per serving: 70 calories; 1 g protein; 11 g carbohydrates; 2.5 g fat (32% calories from fat); 0 g saturated fat; 0 mg cholesterol; 170 mg sodium; 1 g fiber.

Source: California Table Grape Commission

(Family Features) Heading to the classroom means opening doors to opportunities for educational and social growth, but to keep students at school day after day, it’s important to keep health top of mind. When close proximity to other children exposes them to illnesses like common colds, strong immune systems can be the difference between perfect attendance and a few days of absences.

To help boost your children’s immunity, consider these tips from the experts at Healthy Family Project.

Eat Healthy Foods
Focusing on foods that are rich in antioxidants and vitamins can help boost immunity by protecting the body from free radicals that cause inflammation and damage cells. For example, vitamin C boosts the function of immune cells and foods high in fiber help keep the digestive system healthy.

Broccoli provides a good source of vitamin C, but if your kids aren’t big fans of the green veggie, turn to these Broccoli Tater Tots for an easy way to sneak some greens onto the family table. Due to their high vitamin C content, mandarins are another perfect addition to family diets. Their small size makes them easy to pack in lunches, toss in a bag or enjoy in a sweet treat like Frozen Creamsicle Yogurt Bites.

Get Plenty of Sleep
The Sleep Foundation recommends 9-11 hours of sleep each night for kids ages 6-13. Proper sleep helps regulate the body’s biological rhythms, helping people stay healthy.  

Exercise Regularly
Whether your children participate in sports or just enjoy playtime, encourage exercise to help boost the immune response, particularly during colder months when they may spend more time indoors.

Reduce Stress
Adults aren’t the only ones who experience stress. Talk to your children about anxiety, stress and mental health, as stress can leave them feeling run down while weakening the immune system, leading to less energy for fighting illnesses.

Drink Water
Hydration plays a major role in keeping immune systems functioning properly by aiding the production of white blood cells, which are important for fighting off infection.

Find more immunity-boosting recipes at HealthyFamilyProject.com.

Frozen Creamsicle Yogurt Bites

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Total time: 1 hour, 10 minutes

• 1 mandarin
• vanilla Greek yogurt
• sprinkles

1. Place one piece of parchment paper on baking sheet that fits in freezer.
2. Peel mandarin and separate into individual slices. Place one big scoop yogurt in small bowl.
3. Dip each mandarin slice in yogurt, covering about half of each slice. Place individual mandarin slices on parchment paper. Add sprinkles.
4. Freeze at least 1 hour or overnight if adding to lunchboxes.

Broccoli Tater Tots

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4

• 2 russet potatoes, peeled, cut into 1/2-inch cubes
• cold water
• 2 cups broccoli florets
• 1 large egg
• 1/2 cup panko breadcrumbs
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1/8 teaspoon garlic powder

1. Preheat oven to 400 F.
2. In large stockpot, cover potatoes with cold water. Cover and bring to boil over high heat. Reduce to low and simmer 3 minutes. Add broccoli; don't stir. Cover and cook 4-5 minutes, or until tender. Drain.
3. In large bowl, mix egg, breadcrumbs, salt, pepper and garlic powder until just combined.
4. In food processor, pulse potatoes and broccoli 8-10 times until finely grated. Add to breadcrumb mixture and stir to combine.
5. Use tablespoon to scoop potato mixture into 40 mounds. Shape each into oval and place on parchment-lined baking sheet.
6. Bake 10 minutes; flip and bake 10 minutes, or until golden brown.

Source: Healthy Family Project

(Family Features) Healthy eating doesn’t have to be difficult or require you to take favorite meals off your family’s menu. In fact, making smart choices when cooking at home can give you more control over the types of tasty, heart-healthy dishes you put on the table.

High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. These cooking tips can help you prepare heart-healthy meals that could help improve cholesterol levels by reducing excess saturated fat and trans fat.

Cook Fresh Vegetables the Heart-Healthy Way
Roasting, steaming, grilling or baking can help bring out the natural flavors of vegetables. Adding herbs and spices can also help make veggies tastier, including combinations like basil with tomatoes, oregano with zucchini, dill with green beans or rosemary with peas and cauliflower.

Reduce Saturated Fat in Meat and Poultry
The amount of saturated fat in meats can vary widely, depending on the cut and how it’s prepared. Opt for poultry and fish over red meat and look for lean cuts of meat with minimal visible fat, which should be trimmed away before cooking. Also limit processed meats such as sausage, bologna, salami and hot dogs, which are often high in calories, saturated fat and sodium.

Use Liquid Vegetable Oils in Place of Solid Fats
Some fats are better for you than others. Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.

Find more heart-healthy recipes and tips for lowering cholesterol at heart.org/cholesterol.

Grilled Tequila-Lime Chicken with Grilled Asparagus

Recipe courtesy of the American Heart Association
Servings: 4

• 1/4 cup tequila or white vinegar
• 2 teaspoons lime zest
• 1/2 cup fresh lime juice
• 2 medium garlic cloves, minced
• 1 tablespoon chipotle pepper canned in adobo sauce, minced, plus 2 tablespoons adobo sauce
• 1 1/2 pounds boneless, skinless chicken breasts, fat discarded
• nonstick cooking spray
• 3 bunches asparagus spears, trimmed
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper, divided
• 2 tablespoons canola oil or corn oil

1. In small bowl, stir tequila, lime zest, lime juice, garlic, chipotle pepper and adobo sauce. Pour into large resealable plastic bag. Add chicken and seal bag tightly; turn bag to coat. Refrigerate 2-12 hours.
2. Preheat grill to medium-high heat. Lightly spray grates with nonstick cooking spray.
3. In large dish, sprinkle asparagus with salt and 1/4 teaspoon pepper. Drizzle with oil. Turn asparagus over to coat.
4. Remove chicken from marinade. Discard marinade and wipe most of it off chicken. Sprinkle chicken with remaining pepper.
5. Grill 8-12 minutes, or until chicken is no longer pink in center. Transfer to plate and cover with aluminum foil.
6. Place asparagus on grill, facing opposite direction of grates. Grill 7 minutes, or until tender crisp.
7. Serve asparagus with chicken.

Frozen Yogurt Bark

Recipe courtesy of the American Heart Association
Servings: 8

• 1 1/2 cups 2% low-fat plain Greek yogurt
• 2 tablespoons honey
• 2 tablespoons chopped, unsalted almonds
• 1/2 cup chopped mango
• 1/4 cup blackberries or raspberries
• 1/2 cup blueberries

1. In medium bowl, mix yogurt and honey.
2. Line 9-by-13-inch baking dish with parchment paper. Use spatula or knife to spread yogurt over entire bottom of dish.
3. Pour chopped nuts over yogurt. Use fingers to slightly press into yogurt. Top yogurt with mango, blackberries and blueberries and slightly press into yogurt.
4. Cover with plastic wrap or foil and place in freezer overnight.
5. To serve: Lift parchment paper from baking dish onto cutting board. Use hands to break bark into pieces.

Source: American Heart Association

(Family Features) The arrival of summer means favorites like fresh seafood are back on the menu for many families. This year, as you explore new and inventive ways to add variety to weeknight dinners and backyard barbecues, consider including lobster as a versatile, indulgent ingredient.

Throughout the summer months, lobstermen up and down the Maine coast set off before dawn in pursuit of one of the most beloved crustaceans in the world. As one of the oldest fisheries in the country, the industry boasts a rich history with an unparalleled commitment to sustainability and environmental stewardship that has allowed it to thrive for generations.

In addition to its distinctly sweet flavor, consider these reasons to add Maine lobster to your menu this summer:

Sustainability
To help protect the lobster population and the livelihood of those in the fishery, the lobstermen pioneered sustainability and traceability practices before it was fashionable. The sustainability measures developed and adapted over generations, such as protecting egg-bearing females and releasing juvenile lobsters, have preserved the fishery and produced abundant lobster stocks.

Small Business Support
Unlike many commercial fisheries, the Maine Lobster industry consists of more than 5,000 independent lobstermen who own and operate small day boats. Many lobstermen are from multi-generational lobstering families, which, along with a mandatory apprenticeship program, ensure its continued survival.

Front Lines of Science
Mother Nature and science guide the fishery, meaning ongoing collaboration between scientists and fishermen to research the health of the lobster population and adapt to the effects of climate change to help protect the oceans.

Protection of Endangered Species
Sustainability for the industry means taking care of the larger marine environment and the species that rely on it. Since the 1990s, Maine lobstermen have taken proactive steps to protect endangered North Atlantic right whales by eliminating surface float rope, incorporating weak links to allow whales to break free in the event they encounter gear and marking rope to ensure traceability.

Community Engagement
The lobster industry goes well beyond the fishermen on the water; including the dealers, processors, restaurant owners, trap and boat builders and more. The fishery is part of the identity of Maine, which means enjoying lobster rolls, grilled tails or steamed lobsters this summer directly supports the community and the lobstermen who call it home.

To find more ways to support the industry and recipes to enjoy this summer, visit lobsterfrommaine.com.

Chilled Lobster with Orange and Basil Vinaigrette

Recipe courtesy of Erin Lynch on behalf of the Maine Lobster Marketing Collaborative
Servings: 4

Dressing:

• 1 tablespoon minced shallots
• 2 tablespoons olive oil
• 2 tablespoons fresh orange juice
• 1 tablespoon fresh lime juice
• 2 tablespoons chopped fresh basil
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon salt, plus additional, to taste, divided
• 1/4 teaspoon Dijon mustard
• pepper, to taste
• 1 pound cooked Maine Lobster meat, cut into 1-inch pieces

• 1 head butter lettuce, torn
• 1 ripe avocado, peeled and diced
• 3 radishes, thinly sliced
• kosher salt
• freshly ground black pepper

1. To make dressing: In medium bowl, whisk shallots, olive oil, orange juice, lime juice, basil, parsley, salt and Dijon mustard. Season with additional salt and pepper, to taste.
2. Add lobster to bowl; toss to coat. Chill at least 1 hour, or up to one day.
3. To serve: Arrange lettuce on serving plate and place lobster on top. Sprinkle with avocado, radishes, kosher salt and ground black pepper.

Traditional Lobster Rolls

Recipe courtesy of the Maine Lobster Marketing Collaborative
Yield: 4 rolls

• 1 pound cooked Maine lobster meat
• mayonnaise, to taste, for binding
• freshly ground black pepper, to taste
• salt, to taste
• fresh lemon juice, to taste
• 4 buttered, toasted rolls or preferred bread
• sliced chives, for garnish

1. In bowl, combine lobster meat; mayonnaise, to taste; pepper, to taste; salt, to taste; and lemon juice, to taste.
2. Place 3-4 ounces lobster salad on each roll.
3. Garnish with chives and serve.

Source: Maine Lobster Marketing Collaborative

(Family Features) Helping members of your community can be easy when you donate plasma, which is the fluid component of human blood that supports essential bodily functions like red blood cells and white blood cells.

Since plasma is replaced in the body within about 24 hours, it can be donated twice per week. With a donation that takes 1-3 hours, you can make a lasting impact by providing lifesaving medicine for people affected by a variety of conditions.

Iron-rich foods can be helpful to eat before and after donating plasma, which is why chef Nate Appleman created recipes like Pistachio Crisps with Sumac and Black Pepper. After his son Oliver’s diagnosis with Kawasaki Disease – an inflammation of the blood vessels that causes large vessels to form on coronary arteries – Appleman made it his 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.

The COVID-19 pandemic led to a serious shortage of plasma donors, which is why Appleman partnered with Abbott to bring awareness to the need for plasma.

Find more information about donating plasma at bethe1donor.abbott.

Watch video to see how to make this recipe!

Pistachio Crisps with Sumac and Black Pepper

Recipe courtesy of chef Nate Appleman on behalf of Abbott
Yield: 60 crisps

• 1 1/2    cups flour
• 1          cup sugar, plus additional for pressing crisps, divided
• 3/4       teaspoon salt
• 1/2       cup soft butter
• 1          egg, separated
• 3          tablespoons milk
• 1          teaspoon vanilla
• 1          cup pistachios, finely chopped
• sumac
• black pepper

1. Heat oven to 375 F.
2. Sift flour, sugar and salt into bowl. Using fork, thoroughly mix in butter, egg yolk, milk and vanilla.
3. Form into walnut-sized balls. Place on ungreased baking sheet.
4. Using bottom of greased glass dipped in sugar, press balls to 1/16-inch thick. Brush with slightly beaten egg white. Sprinkle with pistachios, sumac and black pepper.
5. Bake 8-10 minutes.

Source: Abbott

(Family Features) As bright and joyful as the holidays can be, the hustle and bustle of the season can also leave people feeling overwhelmed. Remembering to slow down and find ways to maintain self-care between festivities can make the holidays more enjoyable.

Supporting a healthy lifestyle can be as easy as taking small actions when life gets hectic. Chakra Earthsong, founder of KeVita – makers of prebiotic and probiotic drinks – recommends these tips for integrating self-care during the season. Visit kevita.com for more information.

Photo courtesy of Adobe Stock

1. Get the Family Involved – In the midst of the busyness, activities that include the entire family – like scavenger hunts, crafts, making placemats and table decor for holiday meals and cooking – can create special moments that get the feel-good emotions flowing. It’s also a good idea to get fresh air, whether it’s a walk, bike ride or hike to look at decorations.

Photo courtesy of Adobe Stock

2. Take Time for Yourself – Togetherness is one of the best aspects of the winter holidays but making time for favorite personal activities can help keep stress levels low. Whether it’s keeping up with hobbies, meditating, exercising or “me time” moments such as wrapping holiday gifts with music playing, these breaks can positively boost your mood and overall productivity.

3. Practice Healthy Habits – Enjoying delicious holiday foods and treats are highlights of the season. One way to balance those indulgences with wellness goals is adding probiotics to daily routines. Probiotics are the live micro-organisms referred to as “good” bacteria that, when consumed in the correct amounts, may provide health benefits, such as improving digestion. Another option to keep your goals on track is adding prebiotic fiber – the fiber that contributes to the good bacteria in the gut. Try an option like KeVita’s Prebiotic Shots, a convenient way to support your digestive health and wellness routines on the go.

Photo courtesy of Adobe Stock

4. Enjoy Holiday Treats in Moderation – Parties often involve enjoying holiday baked goods, snacking and chatting but can sometimes lead to overindulgence. Practicing mindful or intuitive eating and making smart swaps, such as mocktails over cocktails, are two ways to find balance and enjoy events.

5. Experiment with New Recipes – Most hosts have their own holiday go-to’s and traditions, and adding fun beverages is one of the easiest ways to try something new while also squeezing in functional benefits. One idea is to mix up light and bubbly drinks that offer a festive feel. Earthsong recommends this Lemon Ginger Merry Mocktail, made with KeVita’s Sparkling Probiotic Drinks, which contain billions of live probiotics.

Lemon Ginger Merry Mocktail

Prep time: 3 minutes

Yield: 16 ounces

• 2 tablespoons pomegranate seeds, plus additional for garnish, divided
• 1 1/2 teaspoons molasses
• 5 small mint leaves
• 1 cup KeVita Lemon Ginger Sparkling Probiotic Drink
• 1/4 cup pomegranate juice
• 3/4 cup ice
• 1 mint sprig, for garnish

1. In glass, muddle 2 tablespoons pomegranate seeds, molasses and mint leaves.
2. Add probiotic drink, pomegranate juice and ice.
3. Stir gently.
4. Garnish with additional pomegranate seeds and mint sprig.

Source: KeVita

(Family Features) As summer grilling season sets in, Americans grab their tongs to take advantage of backyard barbecue opportunities.

In addition to classic cookout fare like ribs, steak, chicken, burgers and hot dogs, the experts at Dole recommend giving fruits and vegetables a shot on the grill to bring out new tastes and ways to enjoy everyday favorites. For example, many barbecue enthusiasts know about grilling corn, asparagus, Brussels sprouts, onions, zucchini and artichokes, but consider trying cauliflower, portobello mushrooms, yellow-black plantains and even pineapple on the grill this summer.

In fact, this recipe for Smoked Hasselback Pineapple with Spiced Turkey Chorizo and Onion provides an easy way to make grilled fruit a fun addition to your backyard barbecue.

For other flavorful ideas, try grilled Romaine lettuce for a delightfully smoky salad or side dish, or skewer peeled and sliced bananas, chicken, shrimp and veggies for a tropical kebab. You can even throw an unpeeled banana on the grill for a uniquely caramelized dessert.

Visit dole.com for more summer grilling recipes featuring fresh fruits and vegetables.

Watch video to see how to make this recipe!

Smoked Hasselback Pineapple with Spiced Turkey Chorizo and Onion

Total time: 2 hours
Servings: 4

• 4          cups favorite wood chips
• water
• 1          pound 93% lean ground turkey breast
• 1          small DOLE® Red Onion, diced
• 2          tablespoons olive oil
• 2          teaspoons fresh thyme leaves
• 2          teaspoons smoked paprika
• 1          teaspoon ancho chile powder
• 1          teaspoon ground cumin
• 1/2       teaspoon kosher salt
• 1          large Dole Pineapple, top on, peeled and halved lengthwise
• chopped fresh cilantro, for garnish (optional)

1. In large bowl, cover wood chips with water; soak as label directs. Prepare outdoor grill for indirect grilling over medium heat.
2. In medium bowl, stir turkey, onion, oil, thyme, paprika, chile powder, cumin and salt.
3. Drain wood chips; place 2 cups in foil boat or pie tin and place on hot grill rack over lit side of grill (place chips directly on coals for charcoal grill). Place pineapple halves, flat side down, on cutting board; cut crosswise slices into pineapple halves, about 1/2 inch apart, cutting only 3/4 of the way through. Place medium bowl upside down; one at a time, place pineapple halves, flat side down, over bowl to separate slits. Fill slits with turkey mixture.
4. Place pineapple halves, flat side down, on hot grill rack over unlit side of grill; cover and cook 1 hour, 45 minutes, or until turkey mixture is golden brown and internal temperature reaches 170 F, rotating once and adding remaining chips halfway through cooking.
5. Transfer pineapple halves to cutting board; cut crosswise in half. Serve pineapple garnished with cilantro, if desired.

Add fruits, veggies to meals for plant-forward nutrition

(Family Features) Adding more fruits and vegetables is one of the simplest ways to make at-home meals healthier for your family.

Focusing your plate on more of the good stuff – vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish – can help you cut back on the not-so-good stuff, including refined carbohydrates, added sugars, processed meats, sodium and saturated and trans fats, according to the American Heart Association.

While some may think meat makes the meal and it can be part of an overall healthy eating pattern, a survey from Aramark, the largest U.S. based food service company, found many people want to ease up on meat consumption, and 2 out of 3 want to eat more fruits and vegetables. The company made sweeping changes to incorporate more plants into its menus, resulting in meals with fewer calories, less saturated fat and reduced sodium.

Punching up the plants on your plate can lead to better nutrition in your house, too. Try putting vegetables and fruits center-stage with these heart-healthy salads.

To help encourage healthier communities, the American Heart Association and Aramark have made it simple for you to learn better nutrition and lifestyle habits and to share that information. For more recipes, tips and resources, visit heart.org/healthyforlife.

Make the Most of Seasonal Fruits and Veggies
For many people, warmer weather means more time outdoors and food cooked on the grill. To help make your meals more nutritious, consider these ideas to choose, store and enjoy warm-weather fruits and veggies:

Corn
Straight from the cob, sweet corn is packed with fiber and antioxidants and can be grilled, boiled or even microwaved. Try tossing it with a small amount of light mayonnaise, lime juice, smoked paprika and cayenne pepper for a simple version of Mexican Street Corn.

Cucumbers
Prep is a breeze with cucumbers, which can be eaten raw with or without the peel. For a no-fuss salad, toss together cucumbers, onion and fresh dill then add a dash of sugar, salt and pepper plus a splash of cider vinegar.

Tomatoes
Full of nutrients, including vitamins A and C and the antioxidant lycopene, tomatoes are a popular option for seasonal dishes. Store them stem-up on the counter, rather than in the fridge, to prevent bruising and enhance the flavor.

For more ways to introduce fruits and veggies to fresh, seasonal meals, visit Aramark’s wellness blog at fyp365.com.

Tangy Kale Slaw with Cilantro and Honey

Recipe courtesy of Aramark
Servings: 6

• 2          tablespoons red wine vinegar
• 1          tablespoon light mayonnaise
• 1          tablespoon honey
• 1 1/2    teaspoons cilantro leaves, washed and chopped
• 1          teaspoon lime juice
• 1/4       teaspoon kosher salt
• 1/8       teaspoon ground black pepper
• 2          cups kale leaves, washed, shredded and stems removed
• 1/2       cup red cabbage leaves, washed and shredded
• 1/2       cup carrot, trimmed and shredded
• 1/4       cup green onion, trimmed and thinly sliced

1. In bowl, combine vinegar, mayonnaise, honey, cilantro, lime juice, salt and pepper. Whisk until well blended.
2. Add kale, red cabbage, carrot and onion. Toss to coat.
3. Cover and keep chilled prior to serving.

Nutritional information per serving: 40 calories; 1 g protein; 1 g fiber.

Watch video to see how to make this delicious recipe!

Black-Eyed Pea, Corn and Rice Salad

Recipe courtesy of the American Heart Association
Servings: 6

• 2          cans (15 1/2 ounces each) no-salt-added or low-sodium black-eyed peas, rinsed and drained
• 1          can (15 1/4 ounces) low-sodium or no-salt-added whole-kernel corn
• 1          package (8 1/2 ounces) brown rice, microwaved according to package directions and broken into small pieces
• 2          medium ribs celery, chopped
• 1          medium bell pepper, seeded and chopped
• 1/4       cup chopped fresh parsley
• 1          tablespoon extra-virgin olive oil
• 1          tablespoon water
• 1/8       teaspoon black pepper

1. In large bowl, stir peas, corn, rice, celery, pepper, parsley, olive oil, water and black pepper until combined.

Nutritional information per serving: 231 calories; 10 g protein; 7 g fiber.

Simple Persian Salad

Recipe courtesy of the American Heart Association
Servings: 4

• 2          medium cucumbers, seeded and diced
• 4          medium tomatoes, diced
• 1          medium red onion, diced
• 1/4       cup chopped fresh mint or parsley
• 2          tablespoons fat-free feta cheese, crumbled
• 2          medium limes, juice only
• 1          tablespoon extra-virgin olive oil
• 1/2       teaspoon black pepper

1. In bowl, stir cucumbers, tomatoes, onion, mint and feta. Cover and refrigerate 20 minutes.
2. In small bowl, whisk lime juice, oil and pepper until well blended.
3. Pour dressing over salad, tossing gently to coat.

Nutritional information per serving: 88 calories; 3 g protein; 3 g fiber.

Source: American Heart Association/Aramark