(Family Features) A healthy breakfast can give your student a boost that lasts all day long. Mornings tend to be rushed, but it’s still possible to prepare easy breakfasts that power little learners throughout the school day.

Fresh fruit is a breakfast staple, and a nutritious option like watermelon is a sweet way to satisfy hunger (and thirst). As a refreshing ingredient or standalone treat, watermelon includes just 80 calories and no fat. It’s an excellent source of vitamin C (25%) and because it’s made of 92% water, it’s a flavorful way to encourage kids to start a busy day well hydrated.

A bowl of watermelon cut into cubes, balls or fun shapes is a winning idea, but you can also think outside the rind with these ways to give watermelon a place at your breakfast table:

• Top a grain-based cereal like corn flakes or oatmeal with bite-size bits.
• Make Watermelon Donuts for a grab-and-go delight, perfect on hectic mornings.
• Freeze cubes overnight and use them in place of ice with your favorite smoothie ingredients.
• Put a twist on a breakfast favorite with these Watermelon Oat Flour Waffles.
• Add a layer of oat crumble to a bowl of watermelon balls for a savory, satisfying treat.

Kid-Friendly Cuts
It’s no secret that kids gravitate toward fun foods. Watermelon is a versatile fruit that offers plenty of serving options that let kids get hands-on and creative.

Slices
A classic watermelon slice may be basic, but it does have a few tricks up its sleeve. With the rind on, it’s an instant finger food with a built-in “handle.” Add a wooden stick for watermelon you can eat like a sucker or pop it in the freezer for a cool way to start the day.

Cubes
Simple and versatile cubes are a solution for banishing breakfast boredom. You can cube a melon and use them differently every day of the week by eating them on their own, mixing in a fruit salad, layering with other ingredients, blending in a smoothie and more.

Sticks
There’s nothing like a dipper to get kids’ attention. A watermelon stick offers a bit of rind to hold onto and a juicy strip of sweet melon that’s perfect for dunking in a cup of yogurt or fruit dip.

Cutouts
Cut watermelon into thin slices and use cookie cutters to create a treat that shows off creativity.

Get in a school morning groove with more easy breakfast ideas at watermelon.org .

Watermelon Oat Flour Waffles

Yield: 8 waffles

Waffles:

• 1          cup old-fashioned or regular oats
• 3/4       cup all-purpose flour
• 1          tablespoon baking powder
• 1/2       teaspoon salt
• 1          cup watermelon juice
• 1/2       cup vegetable oil
• 4          egg whites
• nonstick cooking spray

Garnish:

• 2          cups plain Greek yogurt
• 3          cups watermelon, diced 1/2 inch
• fresh mint leaves
• powdered sugar (optional)
• honey (optional)

1. Preheat Belgian or regular waffle iron.
2. In blender, process oat flakes into flour.
3. In bowl, mix oat flour, all-purpose flour, baking powder and salt. Mix in watermelon juice and oil.
4. Whip egg whites into stiff peaks and fold into batter.
5. Spray hot waffle iron with nonstick cooking spray. Pour batter into waffle iron and bake 3-4 minutes, or according to waffle iron instructions. Repeat with remaining batter.
6. Garnish waffles with yogurt; watermelon cubes; mint sprigs; powdered sugar, if desired; and honey, if desired.

Watermelon Donuts

Servings: 1

• 2          slices seedless watermelon, 1 1/2 inches thick
• 2          tablespoons nonfat plain Greek yogurt
• 1          pinch sugar
• vanilla, to taste
• 9          slivered almonds

1. Cut out donut shapes from watermelon slices.
2. Sweeten Greek yogurt with sugar and vanilla, to taste, to create frosting.
3. Frost half of watermelon donuts with half of frosting. Add layer of remaining watermelon donuts and top with remaining frosting.
4. Sprinkle toasted almonds over top and serve.

Source: National Watermelon Promotion Board

(Family Features) Busy mornings, afternoons and evenings are the norm for many families with days full of work, school, extracurricular activities, social commitments and more. Finding time to pause and share a meal is often a priority that may remain difficult to achieve.

With easy family-friendly recipes that call for Envy apples – named America’s No. 1 apple for taste, crispness, aroma and appearance, according to an independent sensory test by Forward Agency – you can bring your loved ones together for shared meals.

Crisp Apple Tacos put a fresh and sweet spin on a dinnertime classic by making tacos with pork medallions, homemade slaw and apple wedges. With plenty of easy prep work to be done, they’re a convenient way to call everyone to the kitchen; even little ones can help by mixing the dressing, apple sticks and cabbage for the tasty slaw.

For a quick and easy dinner option on busy summer nights, fire up the grill and cook Grilled Apple Portobello Burgers. Distinctly sweet apple rounds are paired with savory, umami-rich portobello mushrooms for a flavor-packed, meatless take on traditional burgers.

Easily recognized by their large, sharable size, Envy apples boast bright red skin that sometimes features a golden blush. They are ideal for snacking, with their satisfying crunch and balanced sweetness, and can also be served as part of any meal of the day. For example, Apple Avocado Toast provides a simple way to fuel up on weekday mornings or can be enjoyed as part of a weekend brunch with the family.

Find these delicious apples at a grocer near you by visiting EnvyApple.com.

Apple Avocado Toast

• 2          eggs
• water
• 4          slices sourdough bread
• 1          ripe avocado, sliced
• 1          Envy apple
• 1          teaspoon lime juice
• 1/4       cup shaved Parmesan cheese
• 2          teaspoons chia seeds
• 1          tablespoon minced chives
• edible flowers, for garnish

1. In pot, cover eggs with 1 inch cold water. Boil 6-7 minutes then place in cool water bath.
2. Peel eggs, halve lengthwise and set aside.
3. Toast sourdough bread then mash avocado across bread with fork.
4. Cut apple into thin slices and place on top of avocado along with egg halves. Top with lime juice, Parmesan cheese, chia seeds and chives.
5. Garnish with edible flowers.

Grilled Apple Portobello Burgers

• 2          Envy apples
• 4          portobello mushrooms
• 1/2       cup olive oil, divided
• 2          tablespoons lemon juice
• 4          garlic cloves, minced
• 2          teaspoons oregano
• 2          teaspoons salt
• 1          cup herbed goat cheese
• 4          brioche buns
• 4          large butter lettuce leaves
• 4          tablespoons mayonnaise

1. Heat grill to high heat.
2. Slice apple horizontally into thick round wedges and remove seeds using fork.
3. Remove portobello stems.
4. In small bowl, combine 1/4 cup olive oil, lemon juice, garlic, oregano and salt. Using basting brush, coat mushrooms on both sides with olive oil mixture.
5. Grill mushrooms stem sides down 2 minutes then flip. Add goat cheese and grill 2-3 minutes until cheese is melted.
6. Coat apple rounds with remaining olive oil and grill 1-2 minutes per side to lightly char.
7. Serve mushrooms with apple rounds on brioche buns with lettuce and mayonnaise.

Crisp Apple Tacos

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

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

Source: Envy Apples

(Family Features) As many people start getting back into normal routines, they’re returning to familiar on-the-go lifestyles by heading back to work, traveling to new destinations and enjoying time with loved ones.

While you get out to explore and gather with family and friends again, remember you’ll need fuel for your adventures. According to a National Health and Nutrition Examination Survey, most Americans fail to get enough whole grains each day, opting instead for mostly refined grains.

Foods like tasty whole-grain popcorn offer an easy health hack so you can make every bite count. Try getting in the habit of popping 9 cups of popcorn in the morning and dividing it into two containers. Season one container with salt and herbs, the other with a pinch of sugar and cinnamon so you can alternate between sweet and salty throughout the day. Bringing delicious options like these while on the go can help satisfy hunger pangs while adding the fiber your body needs.

Because mouthwatering whole-grain popcorn is versatile and 3 cups is equal to one serving of whole grains, it’s a simple yet flavorful option for meeting dietary recommendations. It can be a breeze to add it to snacks like Blueberry and Pomegranate Power Bars, Crunchy Popcorn Trail Mix or Sweet and Savory Curried Popcorn. You can even satisfy kids’ cravings with Grab and Go Pizza Popcorn, a six-ingredient recipe made in a matter of minutes.

Visit popcorn.org to find more nutritious snack ideas.

Sweet and Savory Curried Popcorn

Yield: 8 cups

• 8          cups unsalted, unbuttered popped popcorn
• 1/3       cup ghee (clarified butter) or coconut oil
• 2          tablespoons brown sugar
• 1          tablespoon honey
• 1          teaspoon curry powder
• 1/2       teaspoon cumin
• 2          teaspoons flaked sea salt

1. Place popcorn in large mixing bowl.
2. In saucepan over medium heat, melt ghee, brown sugar, honey, curry powder and cumin; stir until dissolved. Bring to light boil; remove from heat.
3. Toss ghee mixture and salt with popcorn; transfer to serving bowl.

Crunchy Popcorn Trail Mix

Yield: 9 cups

• 5          cups popped popcorn
• 3          cups whole-grain oat cereal
• 1/3       cup raisins
• 1/3       cup peanuts or other nuts
• 1/3       cup sunflower seeds
• 1/4       cup (1/2 stick) butter or margarine
• 6          tablespoons brown sugar
• 2          tablespoons light corn syrup

1. In large, microwavable bowl, stir popcorn, cereal, raisins, nuts and seeds; set aside.
2. In small saucepan, heat butter, brown sugar and corn syrup until boiling; cook 3 minutes, stirring occasionally. Pour over popcorn mixture, stirring to coat evenly.
3. Microwave 3-4 minutes, stirring and scraping bowl after each minute.
4. Spread onto greased cookie sheet; cool. Break into pieces and store in airtight container.

Blueberry and Pomegranate Power Bars

Yield: 12 bars

• Nonstick cooking spray
• 8          cups popped popcorn
• 1 1/2    cups old-fashioned rolled oats
• 1          cup dried blueberries
• 1/2       cup pomegranate seeds
• 1/2       cup whole natural almonds, toasted and coarsely chopped
• 2/3       cup honey
• 2/3       cup light brown sugar
• 2          tablespoons butter or margarine
• 6          ounces bittersweet chocolate, melted

1. Line 13-by-9-inch pan with foil; spray with nonstick cooking spray.
2. In large bowl, combine popcorn, oats, blueberries, pomegranate seeds and almonds.
3. In small saucepan over low heat, boil honey, brown sugar and butter 2 minutes. Pour over popcorn mixture and mix thoroughly.
4. Using damp hands, press mixture firmly into prepared pan. Refrigerate until firm, about 2 hours. Cut into 12 bars.
5. Dip bottoms of bars into melted chocolate. Place on wax paper-lined pan; refrigerate until ready to serve. Store in tight covered container in refrigerator.

Grab and Go Pizza Popcorn

Yield: 6 quarts

• 6          quarts popped popcorn
• olive oil cooking spray
• 1          cup grated Parmesan cheese
• 2          teaspoons garlic salt
• 2          teaspoons paprika
• 1          tablespoon Italian seasoning

1. Place popcorn in large, sealable plastic container or 2 1/2-gallon plastic sealable bag.
2. Spray popcorn lightly with olive oil cooking spray.
3. Sprinkle cheese, garlic salt, paprika and Italian seasoning over popcorn and shake to distribute evenly.
4. To serve, scoop popcorn into reusable plastic cups.

Source: Popcorn Board

(Family Features) When families fire up their grills and turn to favorite summer recipes for filling meals, nutritional considerations are often not the focus. However, this doesn’t have to be the case. This year, you can rethink traditional seasonal menus by opting for main courses – and even desserts – that offer healthier returns by incorporating ingredients like whole oranges, which provide a multitude of nutritional benefits.

Adding an ingredient like California Valencia oranges to your family’s dishes means you’re including a rich source of vitamin C (70% of the daily value) and an excellent source of folate (20% of the daily value) in your seasonal spread. As a balance of sweet and tart, the extra juicy oranges reach their peak in summer, making them perfect for warm-weather recipes, juicing or as portable snacks to take along on adventures.

Plus, their anti-inflammatory benefits help support the body, especially as outdoor activities increase in the warm weather. The potassium found in oranges also helps support cell function, healthy blood pressure levels, bone health and hydration.

When it comes to meal planning, oranges are a highly versatile fruit that can be added to both sweet and savory dishes, as well as beverages, cocktails, sauces, frozen desserts, smoothies and more. To introduce a depth of flavor and burst of nutrition to dishes, add a sprinkle of zest, segments or fresh-squeezed juice, or even grill the fruit to bring out the flavor.

Try combining them with tastes of the Mediterranean for dinner with Orange and Harissa Glazed Beef Kebabs or end your meal with a refreshing sweet treat like Orange Ice Cream the entire family can enjoy.

By introducing the sweetness of oranges to your warm-weather menu, you can infuse fresh flavor while rethinking family favorites. Visit CaliforniaCitrusGrowers.com for more information on California oranges.

Orange and Harissa Glazed Beef Kebabs

Prep time: 2 hours
Cook time: 20 minutes
Servings: 2

• 1/2       cup California Valencia orange juice, freshly squeezed
• 2          California Valencia oranges, zested and segmented
• 2          tablespoons harissa paste
• 2          tablespoons honey
• 2          tablespoons olive oil
• 1          tablespoon fresh mint leaves, roughly chopped
• 2          garlic cloves, finely chopped
• 8          ounces beef tenderloin, cut into 2-inch cubes
• 1          green bell pepper, cut into 2-inch squares
• 1          red onion, cut into 2-inch squares
• 16        broccoli florets, raw
• kosher salt, to taste
• black pepper, to taste
• cooked couscous
• mandarin chutney

1. In mixing bowl, combine orange juice and zest, harissa, honey, oil, mint and garlic; mix well.
2. Add beef cubes and toss to coat; marinate 2 hours in refrigerator.
3. Using long skewers, build kebabs, alternating beef, peppers, onions and broccoli on each.
4. Heat grill to medium-high heat.
5. Season kebabs with salt and pepper, to taste. Grill until vegetables are cooked through and beef reaches desired doneness.
6. Serve over bed of couscous and top with mandarin chutney.

Orange Ice Cream

Prep time: 1 hour
Servings: 6

• 2          cups California Valencia orange juice, freshly squeezed
• 1 1/2    cups whole milk
• 1 1/2    cups heavy cream
• 1/2       vanilla bean
• 2          tablespoons glucose syrup or corn syrup
• 1/4       cup non-fat dry milk powder
• 2/3       cup granulated sugar
• 3          egg yolks
• 2          California Valencia oranges, zest only
• California Valencia orange slices, for garnish

1. Prepare ice cream making vessel or unit, such as old-fashioned churner or ice cream machine with motor.
2. Reduce orange juice to 1 cup; ice down to chill.
3. In saucepan over medium heat, combine milk, cream, vanilla scraped pod and seeds, and glucose syrup until hot; remove from heat. Steep 30 minutes.
4. In bowl, combine milk powder and sugar. Add dry mixture into hot cream mixture. Whisk to combine. Return mixture to medium heat.
5. In separate heat-safe bowl, combine egg yolks and orange zest.
6. In small increments, pour hot mixture over yolks and zest. Mix vigorously while pouring.
7. Cook to 185 F.
8. Remove from heat and pour through fine strainer. Hand-blend until smooth.
9. Ice down immediately. Add cooled, reduced orange juice. Hand blend to combine.
10. Spin and freeze then follow directions according to machine or vessel to make ice cream.
11. Serve with orange slices.

Source: California Citrus Growers

(Family Features) Summer days are often spent with family and friends, soaking in the sun’s rays and enjoying outdoor living with warm-weather activities. Complement this year’s summertime excitement with food that matches your enthusiasm for the season.

Your menu can start with a fruity dip and a salad before diving into steak for the main course and a kid-friendly treat to top it all off. These recipes make the most of what summer has to offer with fresh fruits and veggies, bright and refreshing greens, tender cuts of meat and frozen treats that celebrate those memorable moments together.

Find more summer recipe inspiration at Culinary.net.

Dip Up a Good Time

Whether your summer days include planning extravagant meals or your on-the-go lifestyle calls for quick and easy recipes, simple snacks can fit a wide variety of menus. Dips are a perfect solution for afternoon pick-me-ups or evening appetizers when the whole family comes together.

This Apple Guacamole can be made in mere minutes, making it an ideal shareable among loved ones, by combining mashed avocados and seasonings with chopped Granny Smith apple pieces.

Visit Culinary.net for more snack ideas.

Apple Guacamole

Recipe adapted from the Meredith Corporation
Prep time: 10 minutes
Servings: 8-10

• 3          ripe avocados, halved and pitted
• 1/2       cup finely chopped Vidalia onion
• 1/2       cup snipped fresh cilantro
• 1          lime, juice only
• bottled hot pepper sauce, to taste
• 1          Granny Smith apple, peeled, cored and finely chopped
• kosher salt, to taste
• tortilla chips

1. In bowl, use fork to mash avocados, onion, cilantro, lime juice and hot pepper sauce to desired consistency. Stir in apple and season with salt, to taste.
2. Serve with tortilla chips.

Savor a Bite of Steak

A hearty flavor profile and perfectly prepared, high-quality meat can make a summer meal truly spectacular, especially when paired with fresh veggies in a protein-packed sandwich.

Inspired by Vietnamese tradition, this Steak Banh Mi recipe – which features tender grass-fed flat iron steak, pickled carrots, bright lettuce and crunchy cucumbers – is sure to be a crowd-pleaser at your next summer gathering. Take your taste buds to new heights with Silver Fern Farms natural cuts of 100% grass-fed beef from New Zealand, which is minimally processed with no added growth hormones or antibiotics. There, the animals roam and graze freely over lush green hills and pastures, resulting in lean, flavorful, nutritious meat that tastes just as nature intended.

Visit silverfernfarms.com for more inspiration.

Steak Banh Mi

Prep time: 2 hours
Cook time: 15 minutes
Servings: 2

• 10        ounces Silver Fern Farms New Zealand grass-fed beef flat iron steak
• 2          teaspoons hoisin sauce
• 2          teaspoons soy sauce
• 2          teaspoons honey
• 1          teaspoon fish sauce
• 1          clove garlic, minced
• 1          teaspoon, plus 1/2 cup, rice vinegar, divided
• 1/8       teaspoon five-spice powder
• 2          tablespoons sugar
• 1          pinch salt
• 1          small carrot, cut into matchsticks
• 1          tablespoon vegetable oil
• 1/4       cup water
• 2          Vietnamese baguettes or dinner rolls
• 1/4       cup mayonnaise
• 4          Batavia lettuce leaves
• 1/4       cup cilantro, chopped
• 1          Persian cucumber, sliced

1. Remove steak from packaging and set aside 10 minutes. Once steak reaches room temperature, place steak in deep plate or storage container. In small bowl, combine hoisin sauce, soy sauce, honey, fish sauce, garlic, 1 teaspoon rice vinegar and five-spice powder; pour over steak. Cover and marinate in fridge at least 2 hours, or overnight.
2. In small pot over medium heat, heat remaining rice vinegar, sugar and salt. Cook and stir until sugar and salt dissolve. Remove from heat and let cool.
3. Place carrots in deep plate or storage container. Pour cooled pickling liquid over carrots. Set aside to marinate.
4. Remove steak from marinade and pat dry. Reserve marinade.
5. Heat oven to 325 F.
6. Heat heavy-bottomed pan over high heat and add oil. Once oil begins to smoke, add steak. Sear both sides, about 1 minute per side. Lower heat to medium.
7. Add reserved marinade and water to pan. Cook, covered, 3 minutes, removing lid to flip meat occasionally. Remove lid and let sauce reduce 1 minute, or until slightly thickened.
8. Transfer steak and sauce to large plate and let rest 10 minutes before slicing.
9. Toast baguettes in oven 5 minutes. Let cool 5-10 minutes.
10. Slice baguettes along middle without cutting through.
11. Slice steak into thin pieces.
12. Spread mayonnaise on baguettes and add 1-2 lettuce leaves to each. Layer steak on lettuce leaves followed by cilantro, cucumbers and pickled carrots. Slice baguette into two sandwiches.

Go for Satisfying Summer Greens

Many summer meals start with a simple yet satisfying appetizer: salad. This year, make sure you set the table with a bright, delightful bowl of greens that sets the tone for an enjoyable and festive meal with loved ones.

This Apple, Strawberry, Blueberry Salad calls for an array of fruits, including a homemade blueberry dressing, paired with Fresh Express 5-Lettuce Mix for a fresh and flavorful base with pecan halves to add crunch. The salads are thoroughly washed, rinsed and gently dried then sealed in Keep-Crisp bags to maintain freshness.

Find more salad inspiration at freshexpress.com.

Apple, Strawberry, Blueberry Salad

Total Time: 30 minutes
Servings: 6

Blueberry Dressing:

• 2          cups fresh blueberries
• 1/4       cup balsamic vinegar
• 2          tablespoons honey
• 1          tablespoon lemon juice
• 1/2       cup olive oil
• salt, to taste
• pepper, to taste

• 2          large apples
• 2          packages (6 ounces each) Fresh Express 5-Lettuce Mix
• 1          pint strawberries, cut in half
• 1          pint blueberries
• 1/2       cup pecan halves, toasted
• blueberry dressing

1. To make blueberry dressing: In blender, process blueberries, balsamic vinegar, honey, lemon juice, olive oil and salt and pepper, to taste, until smooth. Set aside.
2. To prepare salad: Cut apples into 1/4-inch thick slices. Using 1-1/2-inch diameter star-shaped cutter, cut apple slices into stars.
3. Place lettuce mix in large bowl; add apples, strawberries and blueberries. Sprinkle with pecans. Before serving, drizzle each salad with blueberry dressing.

Sweet, Summery Treats

After some fun in the pool and time spent in the sun, a cooling treat is often the perfect way to cap off a summer day. Fresh fruits make those sweet eats even tastier and easier by making dessert in the morning and letting it freeze while you enjoy the warmth outdoors.

These Watermelon Berry Frozen Pops make dessert about as simple as possible by blending watermelon, blueberries, raspberries and honey before adding to ice pop molds and freezing throughout the day. With the addition of refreshing watermelon, you’re opting for a flavorful fruit that includes just 80 calories and no fat while providing an excellent source of vitamin C (25%) and higher levels of lycopene (12.7 milligrams per 2-cup serving) – an antioxidant being studied for its role in sun protection – than any other fresh fruit or vegetable.

To find more summertime snacks, meals and treats, visit watermelon.org.

Watermelon Berry Frozen Pops

Servings: 8

• 6          cups watermelon
• 1          cup blueberries, divided
• 1          cup raspberries, divided
• 3          tablespoons honey

1. In blender, blend watermelon, 1/2 cup blueberries, 1/2 cup raspberries and honey until smooth. Press through fine mesh strainer to remove pulp and seeds.
2. Fill ice pop molds 3/4 full with liquid. Add remaining whole blueberries and raspberries to molds. Insert sticks and freeze at least 4 hours, or until completely frozen.

 Photo courtesy of Getty Images (Apple Guacamole)

Source: Beef + Lamb New Zealand
Fresh Express
National Watermelon Promotion Board

(Culinary.net) If you’re looking for a dinner or lunch combination that is wholesome, filling and, of course, easy, you’re not alone. Meal prepping is a popular trend for many people (and families) who are working on healthy eating habits but are constantly on the go.

No matter if you’re searching for a healthy family dinner, a quick lunch at home or an easy idea to meal prep for the week ahead, this Orange Shrimp Quinoa Bowl is perfect for seafood lovers who also enjoy a hint of spice. It’s fresh, healthy and full of deliciously prepared shrimp and veggies, including mushrooms, peppers and cucumbers.

The sauce is light and has a sweet yet spicy vibe. Everything rests over 1 cup of steamy quinoa – a filling base that also serves as an easy way to add some healthy grains to your diet.
To make this quick and easy recipe, prepare the quinoa according to the package directions and set aside.

Next, combine orange juice, hot sauce, honey, soy sauce, vegetable oil, lime juice and miso in a medium bowl and whisk together.

Pour about one-fourth of the liquid into a separate bowl and set aside the smaller portion.

In the medium bowl, add shrimp to marinate for about 15 minutes.

Add butter to a hot skillet, along with the shrimp mixture. Cook shrimp for 2 minutes on each side then add mushrooms and cook until tender.

Now it’s time to assemble your bowls. Start with quinoa then top with bell peppers, cucumbers, green onions, avocado and the perfectly pink shrimp. Sprinkle with sesame seeds and cilantro for some extra texture. Drizzle bowls with the remaining sauce.

Find more wholesome and healthy recipes at Culinary.net.

Watch video to see how to make this recipe!

Orange Shrimp Quinoa Bowls

Serves: 2

• 1          cup quinoa
• 1          cup orange juice
• 1          tablespoon hot sauce
• 1          tablespoon honey
• 1          tablespoon soy sauce
• 4          tablespoons vegetable oil
• 1          tablespoon lime juice
• 1          tablespoon white miso
• 1/4       cup butter
• 1 1/2    pounds shrimp, peeled, deveined and tails removed
• 1/4       teaspoon salt
• 1/8       teaspoon pepper
• 1          cup mushrooms, sliced
• 1          red bell pepper, diced
• 1          cucumber, sliced into half moons
• 5          green onions, sliced
• 1          avocado, sliced
• 1          teaspoon sesame seeds
• 2          tablespoons cilantro, chopped

1. Cook quinoa according to package instructions. Set aside.
2. In medium bowl, whisk orange juice, hot sauce, honey, soy sauce, vegetable oil, lime juice and miso until combined. Pour one-quarter of liquid into separate bowl. Set aside.
3. Add shrimp to remaining mixture and marinate 15 minutes.
4. Heat large skillet over medium heat with butter. Add shrimp, salt and pepper. Cook 2 minutes on each side until pink. Add mushrooms and cook until tender.
5. In two serving bowls, divide quinoa, bell pepper, cucumber, onions, avocado and shrimp. Sprinkle sesame seeds and cilantro over both bowls.
6. Drizzle with reserved dressing.

(Family Features) Taking care of your heart health requires a commitment to the right routines and smart decisions, such as adopting a heart healthy diet. Foods you might already have in your kitchen can offer powerful vitamins, minerals and beneficial plant compounds that may help contribute to heart health.

Decades of research shows that each 8-ounce serving of 100% orange juice, such as Florida Orange Juice, is packed with key nutrients and valuable plant compounds, which may play a beneficial role in helping lower blood pressure and other risk factors for heart disease. Consider these additional heart health benefits of 100% orange juice:

• While many people associate vitamin C with its ability to help promote a healthy immune system, it’s also been shown to support cardiovascular health. Orange juice is an excellent source of vitamin C providing more than 100% of the recommended daily value in an 8-ounce glass.
• In several research studies, higher intakes of the flavonoids typically found in citrus were associated with reduced risk for cardiovascular disease and stroke.
• In one 8-ounce serving, 100% orange juice provides 10% of the daily value of potassium, which is an electrolyte that helps maintain fluid balance affecting blood pressure. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.
• Some studies found folate and vitamin B6, both water-soluble vitamins, may help protect against heart disease by lowering homocysteine levels in the blood, an amino acid believed to cause damage to the arteries and increase the risk of blood clots when elevated. One 8-ounce glass of orange juice contains 15% of the daily value of folate and 8% of the daily value of vitamin B6.

“Drinking Florida Orange Juice is not only delicious, it delivers a powerful combination of vitamins, minerals, antioxidants and beneficial plant compounds,” said Dr. Rosa Walsh, director of scientific research at the Florida Department of Citrus. “From helping to reduce hypertension to fighting inflammation, it is an excellent choice to include in a heart-healthy diet.”

You can add the heart health benefits of 100% orange juice to your diet with the powerfully nutritious punch of Orange Juice Shrimp Quinoa Bowls, the perfect mixture of textures with tangy, spicy and sweet flavors. Or start the day strong with a Florida Sunshine Grapefruit Smoothie for a breakfast beverage that requires just a few minutes of prep and blending.

Find more heart healthy inspiration at floridacitrus.org.

Orange Juice Shrimp Quinoa Bowls

Servings: 2

• 2          cups water
• 1          cup quinoa
• 1          cup Florida Orange Juice
• 1          tablespoon hot sauce
• 1          tablespoon honey
• 1          tablespoon soy sauce
• 6          tablespoons vegetable oil, divided
• 2          tablespoons lime juice
• 1          tablespoon white miso
• 1 1/2    pounds shrimp, peeled and deveined
• 1/4       teaspoon kosher salt
• 1/8       teaspoon ground black pepper
• 1          bell pepper, diced
• 1          English cucumber, sliced into half moons
• 3          scallions, sliced
• 1          avocado, sliced
• 1          teaspoon sesame seeds
• 2          tablespoons cilantro, chopped

1. In pot, bring water to boil.
2. Add quinoa, reduce to simmer, cover and cook 15 minutes. Fluff with fork.
3. In bowl, whisk orange juice, hot sauce, honey, soy sauce, 4 tablespoons vegetable oil, lime juice and miso. Remove half and set aside.
4. Add shrimp to remaining half and marinate 15 minutes.
5. Heat large skillet over medium-high heat and add remaining oil.
6. Season shrimp with salt and pepper then add shrimp to wok and saute, cooking approximately 2 minutes per side until pink and cooked through.
7. Place 1/2 cup quinoa in bowl and top with bell pepper, cucumber, scallions, avocado and shrimp.
8. Drizzle with dressing that was set aside and garnish with sesame seeds and cilantro.

Florida Sunshine Grapefruit Smoothie

Servings: 1

• 1          cup Florida Orange Juice
• 1/2       cup Florida Grapefruit Juice
• 1          ripe banana
• 1/2       cup low-fat vanilla yogurt
• 1/2       teaspoon vanilla extract

1. In blender, blend orange juice, grapefruit juice, banana, yogurt and vanilla extract until smooth. Serve immediately.

 Photo courtesy of Getty Images (smoothie)

Source: Florida Department of Citrus

(Family Features) Part of the fun of family meals is finding inspiration in the variety of dinner ideas you can create together. From a tangy twist on traditional tacos to a favorite to-go flavor in the comfort of your own kitchen, the options are nearly endless when you use versatile, ready-to-use ingredients.

When you include protein that’s prepared, seasoned and precooked, you can cut down on time in the kitchen, while adding precious seconds to spend with loved ones. For example, Chef’s Craft® Gourmet Chicken offers a line of gluten-free, preservative-free, all-natural chicken skillfully crafted by experts and perfectly suited for culinary creations. The varieties are always fresh and perfect for preparing in 30 minutes or less. They can be enjoyed on their own or in an array of family dishes.

Consider these Barbecue Ranch Breaded Chicken Tacos to call loved ones to the table with chunks of tender chicken piled high with homemade spicy vinegar slaw, fried onions and avocado drizzled with barbecue sauce and ranch dressing.

Or, for a taste of takeout you can make in your own home, turn to Honey Soy Chicken Stir-Fry. If you don’t own a wok, don’t fret – this dish can easily be made in a skillet. Just be sure to give the veggies enough room as a crowded skillet is likely to result in steamed veggies.

Find more quick, convenient family meal ideas, as well as a store locator, at chefscraftgourmet.com.

Barbecue Ranch Breaded Chicken Tacos

Servings: 4

Spicy Vinegar Slaw:

• 2 1/2    cups shredded purple cabbage
• 1/2       cup shredded carrot
• 2          jalapenos, thinly sliced
• 1 1/2    tablespoons canola or vegetable oil
• 2          tablespoons apple cider vinegar
• 1          teaspoon sugar
• kosher salt
• freshly ground black pepper

Fried Onions:

• canola or vegetable oil, for frying
• 1/2       cup all-purpose flour
• kosher salt
• freshly ground black pepper
• 1          yellow or Vidalia onion, cut into 1/4-inch slices

• 8          taco-sized flour tortillas, warmed
• 1          package Chef’s Craft® Breaded Chicken Chunks, cooked according to package directions
• spicy vinegar slaw
• 1          avocado, chopped
• fried onions
• 1/2       cup barbecue sauce
• 1/2       cup ranch dressing
• chopped cilantro (optional)

1. To make spicy vinegar slaw: In medium mixing bowl, combine cabbage, carrot and jalapenos.
2. In separate small bowl, whisk oil, vinegar and sugar; season generously with salt and pepper.
3. Drizzle over coleslaw mix and stir to combine. Let sit at least 10 minutes before serving.
4. To make fried onions: In small skillet over medium-high heat, heat 1/2 inch oil.
5. In small bowl, season flour well with salt and pepper. Coat onion slices in flour mixture and shake to remove excess flour.
6. Fry in batches until golden brown and crisp, about 30-45 seconds per batch. Remove to paper towel-lined plate and immediately sprinkle with salt.
7. Top each tortilla with cooked breaded chicken chunks, spicy vinegar slaw, chopped avocado, fried onions, barbecue sauce and ranch dressing. Garnish with cilantro, if desired.

Honey Soy Chicken Stir-Fry

Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Serves: 4

Honey Soy Glaze:

• 1/2       cup chicken broth
• 1/2       cup soy sauce
• 6          tablespoons honey
• 1/2       teaspoon granulated garlic
• 1/2       teaspoon dried ground ginger
• 4          teaspoons cornstarch
• 3          teaspoons water

• 2          tablespoons canola or vegetable oil
• 1          large yellow onion, sliced
• 3          bell peppers, sliced
• 1          large zucchini, sliced
• 4          ounces snow peas
• 10        ounces sliced mushrooms
• 2-3       cups broccoli florets, steamed to tender crisp
• 1          package Chef’s Craft® Chicken Breast Fillets, cooked according to package directions, sliced
• sesame seeds, for garnish

1. To make honey soy glaze: In small saucepan over medium heat, combine chicken broth, soy sauce, honey, garlic and ginger. Bring to simmer.  In small bowl, combine cornstarch and water; stir into honey soy sauce and let cook approximately 1 minute, stirring occasionally, until sauce thickens.
2. In large skillet or wok over medium-high heat, heat oil. Add onion, pepper and zucchini; cook 2-3 minutes. Add snow peas and mushrooms; cook 2 minutes until vegetables are crisp tender but maintain texture. 
3. Add broccoli and chicken to pan; stir all but 3 tablespoons sauce; cook 1 minute, stirring frequently. Drizzle with remaining sauce and garnish with sesame seeds.

Source: Wayne Farms

(Family Features) Committing to a daily wellness routine may include many components from eating healthy and exercising to meditating and achieving quality sleep. For some, the most difficult of these goals is changing eating habits to consume more nutritious foods.

However, rethinking the way you eat (and drink) doesn’t have to mean a colossal shift in your diet. According to Healthline, clean eating and the addition of a small amount of apple cider vinegar to your daily routine can help support healthy digestion, weight range maintenance, healthy glucose levels and a functioning immune system. In fact, some experts recommend consuming 1 ounce of apple cider vinegar each day as a shot or part of a recipe.

Consider an apple cider vinegar option from Marukan, which has brewed premium vinegars for 370 years, to create dishes from breakfast to dinner. Start your day by enjoying this Blueberry Apple Cider Vinegar Smoothie that takes just 5 minutes to make so it doesn’t throw off your morning routine.

A quick, nutritious and easy weeknight dinner is what many families strive for, and you can accomplish that feat with Apple Cider Vinegar Beef and Broccoli. Cooked broccoli florets and beef strips are combined with an apple cider vinegar and ponzu soy dressing-based sauce and served over cooked rice for a 20-minute meal your loved ones can savor together while simultaneously enhancing your nutrition.

These recipes can help you participate in the Marukan Apple Cider Vinegar 24-Day Challenge, which encourages entrants to consume 1 ounce of apple cider vinegar each day and share the benefits they experience while creating daily wellness habits on their journeys to healthier routines.

Find more information about participating in the challenge along with nutritious recipes at MarukanACV.com.

Blueberry Apple Cider Vinegar Smoothie

Total time: 5 minutes
Servings: 2

• 1          cup spinach
• 1/2       cup water
• 2          tablespoons Marukan Organic Apple Cider & Rice Vinegar Drink Blend
• 1          tablespoon almond butter
• 1/2       cup bananas, frozen
• 1/2       cup blueberries, frozen
• 1          tablespoon chia seeds
• 1/4       teaspoon cinnamon, ground
• 1/4       teaspoon ginger, minced
• 1/2       cup almond milk yogurt, plain
• fresh blueberries, for garnish

1. In blender, blend spinach, water, organic apple cider, almond butter, frozen bananas, frozen blueberries, chia seeds, cinnamon, ginger and yogurt until smooth. Pour into two glasses and garnish with fresh blueberries.

Apple Cider Vinegar Beef and Broccoli

Total time: 20 minutes
Servings: 4

• 1          tablespoon vegetable oil
• 1          pound broccoli florets
• 1          pound beef strips
• 1          tablespoon garlic, minced
• 1/2       cup Marukan Ponzu Premium Soy Dressing with Sudachi Citrus
• 1/2       cup low-sodium beef broth
• 1          tablespoon sesame oil
• 2          tablespoons brown sugar
• 1/4       cup honey
• 3          tablespoons Marukan Organic Apple Cider Vinegar
• 1          tablespoon cornstarch
• cooked rice
• sliced green onions, for garnish
• cilantro, for garnish
• sesame seeds, for garnish

1. In skillet over medium heat, heat vegetable oil. Cook broccoli 3 minutes until slightly softened; set aside. Add beef to pan and cook 3 minutes until browned. Add garlic and cook 30 seconds until fragrant.
2. In bowl, mix ponzu soy dressing, beef broth, sesame oil, brown sugar, honey, apple cider vinegar and cornstarch. Add sauce mixture to beef in skillet and cook 10 minutes until sauce mixture cooks down. Toss in broccoli and cook 2 minutes. Serve over rice and garnish with green onions, cilantro and sesame seeds.

Source: Marukan Apple Cider Vinegar

(Family Features) Starting fresh with a new year is a chance to hit the reset button for many people, and your family can use this opportunity to rethink homemade meals while striving for nutritious (and still delicious) dishes. From snacks to the main course each evening, the options are nearly endless for planning a revamped menu with healthier ingredients.

Dinnertime can be a cinch with Peanut Butter Chicken, a simple dish that takes less than 20 minutes to make when busy evenings call for a quick solution. If a veggie-based option aligns better with your family's desires, try Veggie Sammies with Peanut Butter Satay Sauce or go full-on comfort food with Very Vegan Peanut Butter Jackfruit Chili. Snacking doesn't have to mean forgoing your dedication to nutritious choices either - these Peanut Granola Bars can be your made-at-home masterpiece for adults and children to enjoy.

These recipes from the Georgia Peanut Commission are powered by peanuts, a nutrient-rich superfood that delivers 19 vitamins and 7 grams of protein per serving for a health benefit punch in each bite.

Discover more nutritious recipe ideas at gapeanuts.com.

Veggie Sammies with Peanut Butter Satay Sauce

Prep time: 30 minutes
Servings: 2

• 4 tablespoons creamy peanut butter
• 3 tablespoons lime juice
• 2 tablespoons water
• 4 teaspoons hoisin sauce
• 2 teaspoons soy sauce
• 2 teaspoons sriracha
• 2 French baguette rolls (6 inches each)
• 1/2 cup cucumber, sliced
• 1/2 cup white onion, sliced into thin strips
• 1/2 cup red bell pepper, sliced into thin strips
• 1/2 cup purple cabbage
• 1/2 cup fresh cilantro

1. In small bowl, combine peanut butter, lime juice, water, hoisin sauce, soy sauce and sriracha; mix well.
2. Spread sauce on both sides of each roll then layer with cucumber, onion and bell pepper. Top with cabbage and cilantro.

Very Vegan Peanut Butter Jackfruit Chili

Recipe courtesy of the National Peanut Board
Prep time: 5 minutes
Cook time: 35 minutes
Servings: 8

• 2 teaspoons oil
• 1/2 large white onion, chopped
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 2 garlic cloves, chopped
• 1/2 teaspoon salt
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 tablespoon tomato paste
• 1 can crushed tomatoes
• 1 can whole tomatoes
• 2 cups water
• 1 can red kidney beans, drained and rinsed
• 1 can green jackfruit, drained and chopped
• 1/4 cup peanut butter
• cornbread (optional)
• tortilla chips (optional)
• cinnamon rolls (optional)

1. eat large, heavy-bottomed pot over medium heat. Add oil, onion and peppers; cook 3 minutes, stirring often. Add garlic, salt, cumin, chili powder and tomato paste, stirring to coat. Cook 1-2 minutes, stirring constantly, then stir in crushed tomatoes, whole tomatoes, water, kidney beans and jackfruit; bring to boil then reduce heat to medium-low. Simmer 25-30 minutes. Stir in peanut butter and simmer 5 minutes.
2. Serve with cornbread, tortilla chips or cinnamon rolls, if desired.

Peanut Granola Bars

Prep time: 10 minutes
Cook time: 6 minutes, plus 30-45 minutes cooling time
Servings: 12-14

• 1/2 cup honey
• 6 tablespoons unsalted butter
• 2 tablespoons creamy peanut butter
• 1/2 cup light brown sugar, firmly packed
• 1 teaspoon vanilla
• 1/4 teaspoon salt
• 2 cups rolled oats (quick or regular)
• 1 cup bran flakes
• 1 cup sweetened coconut flakes
• 1 cup dried fruit (raisins, blueberries or cranberries)
• 1 cup roasted peanuts, chopped

1. In large, shallow, microwavable dish, combine honey, butter, peanut butter, brown sugar, vanilla and salt. Microwave at 50% power 2 minutes then whisk to combine and microwave at 50% power 2 minutes.
2. Add oats, bran flakes, coconut flakes, dried fruit and peanuts; stir to combine. Microwave on high 1 minute. Stir and microwave 30 seconds.
3. Press mixture into 13-by-9-inch baking dish lined with parchment or wax paper with some extra hanging over edges to easily lift bars out. Use bottom of glass wrapped with plastic wrap to press granola mixture firmly into pan. Allow to cool completely 30-45 minutes. Cut into 12-14 bars.

Peanut Butter Chicken

Recipe courtesy of "Unsophisticook"
Prep time: 5 minutes
Cook time: 12 minutes
Yield: 6 cups

Peanut Sauce:

• 1/2 cup creamy natural peanut butter
• 3 tablespoons sweet red chili sauce
• 1 tablespoon apple cider vinegar
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1/8-1/4 cup hot water (optional)
• chopped unsalted roasted peanuts (optional)
   
• 2 tablespoons olive oil or avocado oil
• 1 1/2 pounds boneless skinless chicken breasts, diced into 1-inch cubes
• 1 tablespoon soy sauce
• 3/4 cup peanut sauce
• cooked brown rice
• assorted bell peppers, sliced
• chopped unsalted roasted peanuts (optional)

1. To make peanut sauce: In small glass bowl, whisk peanut butter, sweet red chili sauce, apple cider vinegar, soy sauce and honey until blended smoothly.
2. Thin sauce with hot water to desired consistency. Garnish with chopped unsalted roasted peanuts, if desired.
3. To make chicken: In large skillet over medium-high heat, drizzle oil. Add diced chicken then pour soy sauce over top. Saute about 10-12 minutes until chicken is fully cooked.
4. Serve with peanut sauce, brown rice and colorful sliced veggies. Garnish with chopped unsalted roasted peanuts, if desired.

Source: Georgia Peanut Commission