(Family Features) Nutritious eating, including smarter snacking, is an important way to protect your heart and maintain overall health and wellness. While many people understand the basics of healthy eating – avoiding too many sugary treats, for example – some are confused about important food categories that can impact nutrition.

According to a survey conducted by The Harris Poll on behalf of the American Heart Association, U.S. adults are least knowledgeable about refined vs. whole grains compared to other food categories like fruits, vegetables and proteins. Whole grains are, in fact, a key feature of the Association’s recommendations for a heart-healthy diet.

There are two types of grain products: whole grains, which contain the entire grain, and refined grains, which have been milled into a finer texture like flour or meal. Most adults, according to the survey, are able to distinguish whole vs. refined grains. However, there are a few misperceptions.

Most incorrectly believe multi-grain bread is a whole grain. Additionally, only 17% believe sorghum is an example of a whole grain when it is, in fact, a whole grain option. Whole grains like sorghum, oatmeal and brown rice are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system.

These sweet, chewy Date Nut Granola Bars from the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff, are a perfect go-to snack for enjoying throughout the week. Popped sorghum adds a surprise ingredient for crunchy texture while dry-roasted oats and nuts provide a delicious, toasted flavor.

To discover more whole-grain recipes that can support a healthy heart, visit Heart.org/healthyforgood.

Date Nut Granola Bars

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 bar per serving)

• Nonstick cooking spray
• 1 1/2 cups rolled oats
• 1/4 cup almond slices or whole almonds, coarsely chopped
• 1/4 cup shelled pistachios, coarsely chopped
• 1 cup pitted dates
• 1/2 cup unsweetened dried cranberries
• 1/4 cup uncooked whole-grain sorghum
• 1/4 cup honey
• 1/4 cup low-sodium peanut butter
• 1 teaspoon vanilla extract
• 1/8 teaspoon salt

1. Preheat oven to 350 F.
2. Line bottom and sides of 8-inch square baking pan with plastic wrap or parchment paper. Lightly spray with nonstick cooking spray.
3. On large baking sheet, spread oats, almonds and pistachios in single layer. Bake 10-15 minutes, or until lightly brown, stirring occasionally. Let cool slightly.
4. In food processor or blender, process dates and cranberries 1-1 1/2 minutes, or until chopped and clumpy. Transfer to large bowl.
5. Put 2 tablespoons sorghum in silicone microwaveable bowl or clean, brown paper bag. If using microwaveable bowl, cover with lid. If using paper bag, roll shut and place on microwavable dinner plate with fold facing down. Microwave on high 2 minutes, or until there are more than 10 seconds between pops. Repeat with remaining sorghum, microwaving 1 1/2 minutes, or until more than 10 seconds between pops.
6. Stir popped sorghum, oats, almonds and pistachios into date mixture.
7. In small saucepan over low heat, heat honey and peanut butter 5 minutes, or until peanut butter is smooth and mixture is warmed, stirring occasionally. Remove from heat. Stir in vanilla and salt.
8. Pour peanut butter mixture over date mixture, stirring to break into small clumps. Transfer half to baking pan. Using bottom of drinking glass or fingers lightly sprayed with nonstick cooking spray, press down firmly to flatten and pack tightly so clumps adhere to each other. Repeat with remaining half. Freeze, covered, about 1 hour, to firm.
9. Place cutting board over pan. Turn pan over. Discard plastic wrap. Using knife, cut into 12 bars. Refrigerate leftovers in airtight container up to 1 week.

(Family Features) Summer adventures can often take people just about anywhere, from down the street at the neighborhood pool to across the country on a family road trip. Wherever the action takes you this summer, remember to stay refreshed and energized with easy snacks that provide the nutrition you need.

For example, these Sweetpotato Summer Rolls offer a flavorful way to recharge after some time in the sun. Made with peanut butter, celery sticks and North Carolina Sweetpotatoes, they’re ideal for serving your family following a day of fun.

Classified as a “diabetes superfood” by the American Diabetes Association, sweetpotatoes are rich in vitamins, minerals, fiber and antioxidants, all of which are good for overall health. Plus, they offer a natural sweetener without the added sugar.

Consider these additional sweetpotato facts as you prepare for summer excitement.

Versatile

As one of the most versatile vegetables that’s easy to add to a variety of recipes for enhancing flavor and nutrition content, sweetpotatoes can be a key ingredient in both simple or elevated and sweet or savory dishes. They can be cooked and prepared on the stove, baked, microwaved, grilled or slow cooked.

One-Word Spelling

“Sweetpotato” should be spelled as one word, even if you aren’t familiar with that spelling. In fact, the North Carolina Sweetpotato Commission deliberately spells it as one word (a practice adopted by the National Sweetpotato Collaborators in 1989) as a way for shippers, distributors, warehouse workers and consumers to avoid confusion with the equally unique and distinctive white potato or yam.

Shelf Life and Storage

Not only are sweetpotatoes abundant and found in just about any grocery store or farmers market, but they also have a long shelf life – up to 4 weeks if stored properly in a cool, dry, well-ventilated area away from heat sources.

Ideal for Athletes

Due to their high carbohydrate content, sweetpotatoes are solutions for both before and after exercise sessions. With complex carbohydrates that provide sustained energy and antioxidants that help reduce inflammation and aid in muscle repair, sweetpotatoes can elevate both endurance and recovery.

Find more summertime recipe ideas by visiting ncsweetpotatoes.com.

Watch video to see how to make this recipe!

Sweetpotato Summer Rolls

Recipe courtesy of the North Carolina Sweetpotato Commission
Servings: 4

• 2 1/2    cups North Carolina Sweetpotatoes
• 2          tablespoons olive oil
• 2          teaspoons sesame seeds
• 3          tablespoons maple syrup
• salt, to taste
• coarse pepper, to taste
• 4          celery sticks
• 1          red pepper
• 2          tablespoons creamy peanut butter
• 1/3       cup hot water
• 1/4       cup soy cooking cream
• 1          tablespoon soy sauce
• 12        sheets rice paper (22-centimeter diameter)
• 2          tablespoons chopped, roasted peanuts

1. Peel sweetpotatoes and cut into 1-centimeter thick strips.
2. In skillet, heat olive oil. Fry sweetpotato strips 3-4 minutes, turning occasionally; sprinkle with sesame seeds, deglaze with maple syrup and boil down briefly. Season with salt and pepper, to taste, and let cool.
3. Wash celery and red pepper; cut into strips.
4. Mix peanut butter with water, cream and soy sauce.
5. Let rice paper sheets swell according to package instructions.
6. Spread strips of sweetpotato, celery and red pepper on top half of one sheet rice paper. Drizzle with sauce. Fold lower half over strips then edges.
7. Repeat with remaining rice paper sheets and ingredients. Sprinkle summer rolls with chopped peanuts. Serve with remaining sauce.

Source: North Carolina Sweetpotato Commission

(Family Features) School days offer nearly endless opportunities for learning and exploration in the classroom, but education doesn’t have to end with the final bell. Parents can ensure their students feel energetic, creative and confident by inspiring snack choices that are as smart as they are fun to make together.

Whether you’re whipping up a snack to send to school or your little learners need an energy boost before starting afternoon homework, creative snacking can help encourage inspiration. As a trusted ally with better-for-you and convenient whole-fruit lunchbox snacks kids can enjoy, Sun-Maid offers these easy tips and ways to embrace the fun side of snack time.

• Keep It Simple: Look for recipes with five ingredients or less so your children can show their artful nature without becoming overwhelmed. Plus, this often leads to a more budget-friendly at-home treat.
• Shop Together: Gathering ingredients and equipment is an important part of any recipe, and bringing your future chefs along helps them feel like it’s their creation from start to finish. Additionally, some important life lessons can be learned along the way, like how to navigate the store and compare costs.
• Provide Kid-Friendly Instructions: There are many ways kids can lend a hand in making their own snacks, like mixing ingredients, washing produce or arranging a plate or platter. However, some steps are best left to the adults – make sure to do any cutting, slicing or dicing before letting children take the reins, for example, then just enjoy the creative fun.

With childhood favorites like crackers, marshmallows and vanilla yogurt covered raisins, Gimme S’mores Trail Mix offers a perfect way to get young minds thinking in the kitchen. A little guidance is all it takes to teach them each step of the recipe to make a crafty, delicious treat. Plus, with only a few simple ingredients that just need to be mixed together, it’s a low-stress, low-mess way to cook up creativity.

For a healthier version of a snack time superstar, Apple Nachos combine sweet apples like Honeycrisp, peanut butter and versatile, whole-fruit Sun-Maid Raisins. Naturally made with nothing but grapes and California sunshine, these sweet raisins have been trusted as a better-for-you snack for kids and grown-up kids alike since 1912.

With zero grams of added sugars, they give parents the confidence they need to choose snacks that provide both great taste and nutrition for a happy and healthy family. As a household staple, they can be enjoyed as part of tasty recipes or as a standalone treat kids crave and parents approve.

Find more sweet ideas to inspire confidence and creativity at sunmaid.com.

Gimme S’mores Trail Mix

Prep time: 5 minutes
Servings: 6

• 1/2       cup Sun-Maid Vanilla Yogurt Covered Raisins
• 3          cups graham crackers, assorted flavors
• 1 1/2    cups colored mini marshmallows
• 2          cups slivered almonds
• 1          cup chocolate chips

1. In large bowl, mix raisins, graham crackers, marshmallows, almonds and chocolate chips.
2. Serve immediately, or store in airtight container up to 1 week.

Apple Nachos

Prep time: 10 minutes
Cook time: 1 minute
Servings: 4

• 5          sweet apples, such as Honeycrisp
• lemon juice (optional)
• 2          tablespoons peanut butter
• 1/2       cup Sun-Maid California Sun-Dried Raisins

1. Wash and slice apples.
2. Arrange one layer of sliced apples on serving plate. To keep apples from browning quickly, squeeze lemon juice on top, if desired.
3. In microwave, melt peanut butter about 30 seconds until smooth.
4. Drizzle 1 tablespoon peanut butter over first layer of apples. Sprinkle with 1/4 cup raisins.
5. Repeat with remaining apples, peanut butter and raisins.

Source: Sun-Maid Raisins

(Family Features) Flavorful desserts are a staple of the holidays and the exciting, appetizing allure of new recipes can help elevate seasonal gatherings and create sweet memories. With near-endless options for celebrating the season, putting a plant-based twist on traditional recipes offers everyone the opportunity to indulge with decadent treats.

In seasonal sweets like Brulee Pumpkin Pie and No-Bake Chocolate Peanut Butter Cheesecake, an option like Country Crock Plant Cream can be used as a dairy-free substitute for heavy whipping cream. With 29% less saturated fat than dairy heavy whipping cream, it’s an easy 1:1 swap and is also soy-free, certified plant-based and 100% vegan, making it ideal to have on hand during holiday baking season. It’s all of the deliciousness of heavy cream, with none of the heaviness of dairy.

Visit CountryCrock.com for more delectable holiday dessert ideas.

Brulee Pumpkin Pie

Prep time: 45 minutes
Cook time: 1 hour
Servings: 8

Pie Crust:

• 1 1/2 cups all-purpose flour
• 1 teaspoon sugar
• 1/4 teaspoon salt
• 8 tablespoons Country Crock Plant Butter, cold and cut into cubes
• 2 tablespoons chilled vegetable shortening, cut into pieces
• 4 tablespoons ice water

Pumpkin Filling:

• 1/2 cup maple syrup
• 1 tablespoon vanilla
• 1 can (15 ounces) pumpkin puree
• 1/4 cup coconut cream
• 1 cup Country Crock Plant Cream
• 1 cup brown sugar
• 1 teaspoon cinnamon
• 1 teaspoon ginger
• 1 teaspoon nutmeg
• 1/8 teaspoon ground clove
• 1/2 teaspoon salt
• 3 tablespoons cornstarch
• 3 tablespoons white granulated sugar

Whipped Topping:

• 2 cups Country Crock Plant Cream, chilled
• 1/4 cup powdered sugar
• 2 teaspoons vanilla extract

1. To make pie crust: Preheat oven to 350 F.
2. In bowl of food processor, add flour, sugar and salt; pulse to combine. Add cold plant butter and shortening. Process about 10 seconds until it looks like coarse meal.
3. With food processor running, add ice water. Process until mixture clumps together.
4. On lightly floured surface, roll dough into 14-inch circle. Transfer to 9-inch pie dish. Lift edges and allow dough to drape into dish. Trim, leaving 1-inch overhang. Fold excess dough under and crimp edges.
5. To make pumpkin filling: In medium saucepan over medium heat, add syrup and vanilla; warm about 2 minutes then remove from heat and set aside.
6. In large bowl, combine syrup mixture, pumpkin, coconut cream, plant cream, brown sugar, cinnamon, ginger, nutmeg, clove, salt and cornstarch; blend with hand mixer until smooth. Pour mixture into pie crust.
7. Bake 1 hour. If crust starts to burn, cover edges with aluminum foil. The middle will still be jiggly.
8. Cool at room temperature 30 minutes then cover and transfer to refrigerator to chill at least 5 hours or overnight.
9. Before serving, sprinkle pie with white sugar and, using kitchen torch, brelee until sugar is melted and dark brown.
10. To make whipped topping: Using electric hand mixer or stand mixer, whisk plant cream, powdered sugar and vanilla on high until mixture thickens and stiff peaks form.
11. Slice and serve with whipped topping.

No-Bake Chocolate Peanut Butter Cheesecake

Prep time: 5-10 minutes
Cook time: 5 minutes
Total time: 6-7 hours
Servings: 8

• Country Crock Plant Butter, for greasing

Crust:

• 1 1/2 cups graham cracker crumbs
• 1/2 cup Country Crock Plant Butter, melted

Filling:

• 2 packages (8 ounces each) dairy-free cream cheese, at room temperature
• 1 cup peanut butter
• 1 tablespoon vanilla extract
• 1/2 cup Country Crock Plant Cream
• 1 cup powdered sugar

Chocolate Ganache:

• 1 stick Country Crock Plant Butter, cubed
• 1 cup semi-sweet chocolate chips

1. Grease 9-inch pie dish with plant butter; set aside.
2. To make crust: In medium bowl, combine graham cracker crumbs and melted plant butter; mix thoroughly.
3. Add crust to greased pie dish and press firmly to bottom and sides; refrigerate.
4. To make filling: In bowl of electric mixer, beat cream cheese until smooth and creamy.
5. Add powdered sugar; beat until fully incorporated.
6. Add peanut butter, vanilla extract and plant cream; beat until smooth and creamy.
7. Pour filling into prepared crust and refrigerate 5-6 hours or overnight.
8. To make chocolate ganache: In pan over medium heat, add plant butter cubes and chocolate; stir continuously.
9. Spread chocolate ganache evenly on top of chilled cheesecake. Refrigerate at least 1 hour before slicing and serving.

Source: Country Crock Plant Cream

(Culinary.net) Running short on time from a busy schedule shouldn’t mean skipping out on your favorite desserts. In fact, it should be all the more reason to enjoy a sweet treat as a reward for all that hard work.

When you’re due for a bite into dark chocolate goodness, all it takes is a few minutes out of your day to make 5-Minute Dark Chocolate Cereal Bars. This quick and simple dessert makes it easy to celebrate the day’s accomplishments without added stress.

As a fun way for little ones to help in the kitchen, you can cook together the butter, marshmallows, peanut butter and cereal then let the kiddos drizzle the key ingredient: melted chocolate. All that’s left to do is cut and serve or pack a few off to school and work for an afternoon treat.  

Find more seasonal dessert recipes at Culinary.net.

If you made this recipe at home, use #MyCulinaryConnection on your favorite social network to share your work.

Watch video to see how to make this recipe!

5-Minute Dark Chocolate Cereal Bars

Recipe adapted from ScrummyLane.com

• 4          tablespoons butter
• 10        ounces marshmallows
• 1/2       cup peanut butter
• 6          cups cereal
• 4          ounces milk chocolate, melted
• 4          ounces dark chocolate, melted

1. Heat saucepan over low heat. Add butter, marshmallows and peanut butter; stir to combine. Add cereal; mix until coated.
2. Line 9-by-13-inch pan with parchment paper. Add cereal mixture to pan.
3. In bowl, mix milk chocolate and dark chocolate. Drizzle chocolate over cereal mixture; spread evenly then allow to cool.
4. Cut into bars and serve.

Source:

Culinary.net

(Family Features) As an important life skill, learning to cook and becoming familiar with kitchen basics can be an exciting adventure for kids from toddlers to teens. Using a delicious childhood favorite like popcorn as the key ingredient at the center of your lessons can spur interest and enthusiasm.

Along with understanding measurements and safety, teaching your children how to make simple recipes also offers opportunities to bond and make memories that can last a lifetime. Popcorn is a snack food associated with good times and it’s versatile enough to encourage creativity.

While it’s important to start with easy techniques that introduce future chefs to the culinary world, it’s also helpful to ensure they’ll enjoy eating their first creations so they’ll be eager for more time in the kitchen.

As a whole grain that’s 100% unprocessed with no additional additives, hidden ingredients or GMOs, air-popped popcorn has only 30 calories per cup and offers a whole grain that provides energy-producing complex carbohydrates. Because whole grains are important sources of nutrients such as zinc, magnesium, B vitamins and fiber, you can instill the values of nutritious snacking all while having some fun.

These simple yet delicious recipes and tips can help you get your kids involved in the kitchen.

Encourage Creativity
Making learning fun is an important introduction to the world of cooking. Starting with a versatile base ingredient like popcorn that’s naturally low in fat and calories, encourage your child to get creative with a recipe like Pop-a-rific Popcorn Balls. With simple variations like adding food coloring or mixing in candies, nuts or dried fruit, it’s a colorful way for little ones to build confidence in their skills.

Measure Ingredients
A key component to recipes of all difficulty levels, teaching measurements from teaspoons and tablespoons to cups, ounces and more is valuable knowledge. Start with the basics like these Simple Popcorn S’mores that call for popcorn and graham crackers to be measured out in cups so your child can focus on one unit of measurement. Then, if little ones are helping, have an adult melt the chocolate and drizzle for a family-favorite snack.

Get Messy
Learning how to create and explore is often productive (and fun) when children can get their hands dirty. Sweet ’n’ Salty Popcorn Pretzel Sticks are a perfect canvas for letting kiddos work directly with the ingredients as they can roll pretzels in peanut butter, add sprinkles to their heart’s content and press popcorn into their newfound favorite treat.

Find more kid-friendly recipes to get the whole family involved in the kitchen at popcorn.org.

DIY Popcorn Bar

Whether you're entertaining guests, hosting a houseful of kids or simply enjoying a weekend at home, a DIY popcorn bar provides a tasty and joyful way for children and adults alike to create their own version of an afternoon snack. Just set out a few ingredients and watch the fun unfold.

• Small popcorn bags, bowls or cups
• Scoops or spoons
• Popped popcorn
• Peanuts (remember to ask fellow parents if their children may have an allergy)
• Candies
• Raisins
• Chocolate chips
• Seasonings
• Shredded cheese
• Shredded coconut
• Melted butter

Sweet 'n' Salty Popcorn Pretzel Sticks

Servings: 6

• 6 tablespoons peanut butter
• 6 large pretzel rods
• 3 cups popped popcorn
• sugar sprinkles
• 3/4 cup mini chocolate chips (optional)

1. Spread 1 tablespoon peanut butter over one pretzel, leaving 2-inch "handle" without peanut butter. Repeat with remaining peanut butter and pretzels.
2. Press and roll popcorn onto peanut butter to coat each pretzel. Sprinkle with sugar sprinkles.
3. To make optional chocolate drizzle: Place chocolate chips in small resealable plastic bag and seal bag. Microwave 30 seconds, or until chocolate is melted.
4. Clip small corner from bag and squeeze to drizzle chocolate over popcorn.
5. Sprinkle with additional sugar sprinkles. Allow chocolate to harden before serving.

Pop-a-rific Popcorn Balls

Yield: 14 balls

• 3 quarts popped popcorn, unsalted
• 1 package (1 pound) marshmallows
• 1/4 cup butter or margarine

1. Place popped popcorn in large bowl.
2. In large saucepan over low heat, cook marshmallows and butter or margarine until melted and smooth. Pour over popcorn, tossing gently to mix well. Cool 5 minutes.
3. Butter hands well and form into 2 1/2-inch balls.
4. Variations: To color popcorn balls, add 3-4 drops of food coloring to smooth marshmallow mixture. Mix well to distribute color evenly then pour over popcorn as instructed.
5. Mix in candies, nuts or dried fruit after mixing popcorn and melted marshmallows. Stir to distribute then form into balls.
6. Place nonpareils in shallow bowl or plate. Roll popcorn balls in nonpareils after forming.

Simple Popcorn S'mores

Yield: 10 cups

• 10 cups freshly popped popcorn
• 1 package (10 1/2 ounces) miniature marshmallows
• 2 cups graham crackers, broken into small pieces
• 1/2 cup milk chocolate, melted

1. On baking sheet, combine popcorn, marshmallows and graham crackers.
2. Drizzle with melted chocolate and cool.

Source: Popcorn Board

(Family Features) Regardless of the occasion, any excuse to celebrate moms and dads is a worthy one. From birthdays and holidays to regular weekends at home, one of the best gifts you can give them is time spent together.

The entire family – including little ones – can get involved when the celebration calls for easy yet delicious recipes. Start a day of celebrating on a high note with these Apple Cinnamon Waffles for a sweet breakfast in bed. As the day goes on, keep everyone energized with Apple, Peanut Butter and Honey Sandwiches or Apple Berry Salsa served with chips, apples or graham crackers. Finally, as the day winds to a close, finish off the festivities with Apple Blondie Cupcakes for one last reminder of how much Mom and Dad mean to you.

These recipes and more family-friendly breakfast, lunch, dinner, dessert and snack ideas are enhanced by the satisfying texture and taste of Envy Apples for a consistently balanced, refreshing sweetness coupled with crisp, elegant crunch. Easy to spot by their large, sharable size and crimson red skin that sometimes features a golden blush, they offer a fresh flavor perfect for snacking.

Try serving them as a tasty snack next time your loved ones gather for time together to watch an exciting family-friendly show like “Strawberry Shortcake.” Enjoy seasonal stories about her and her pals discovering hidden treasures while on vacation, encountering mysterious monsters and tangling with out-of-control spring flowers as she’s ready to “bake the world to a better place” all year round.

Visit EnvyApple.com to find more recipes the entire family can enjoy together.

Apple Berry Salsa

Prep time: 15 minutes
Servings: 4-6

• 2 Envy Apples, cored and chopped
• 1 pound strawberries, hulled and chopped
• 1 pint blueberries
• 1/2 teaspoon kosher salt
• 2 tablespoons honey
• 2 tablespoons fresh lime juice
• tortilla chips, pita chips, apple chips or graham crackers, for serving

1. In medium bowl, combine apples, strawberries, blueberries and salt.
2. In small bowl, whisk honey and lime juice. Pour honey and lime juice over fruit mixture. Stir together to combine.
3. Serve immediately with tortilla chips, pita chips, apple chips or graham crackers, or refrigerate until ready to serve.

Apple Blondie Cupcakes

Prep time: 15 minutes
Cook time: 20 minutes
Servings: 12

• 1 1/4 cups all-purpose flour
• 1/2 teaspoon baking powder
• 1/2 teaspoon kosher salt
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/2 cup unsalted butter (1 stick), melted and cooled
• 1 cup light brown sugar, packed
• 1 teaspoon vanilla extract
• 1 large egg, at room temperature
• 2 Envy Apples, peeled, cored and 1/4-inch diced

1. Preheat oven to 350 F. Line 12-count muffin pan with cupcake liners and set aside.
2. In medium bowl, whisk flour, baking powder, salt, cinnamon and nutmeg.
3. In large bowl, whisk butter and brown sugar 2 minutes, or until well combined. Add vanilla and egg; whisk until incorporated.
4. Add flour mixture to large bowl of wet ingredients. Stir until just combined; be careful to not overmix.
5. Fold in diced apples.
6. Spoon batter evenly into cupcake liners.
7. Bake 18-22 minutes, or until toothpick inserted into center of cupcake comes out clean. Let cool and serve.

Apple, Peanut Butter and Honey Sandwiches

Prep time: 5 minutes
Servings: 2 (1 sandwich per serving)

• 1 Envy Apple
• 6 tablespoons peanut butter
• 4 slices of bread
• 2 tablespoons honey

1. Core apple and thinly slice.
2. Spread 3 tablespoons peanut butter on two slices of bread, reserving two slices of bread for sandwich tops.
3. Layer apple slices on top of peanut butter.
4. Drizzle 1 tablespoon honey over apple slices on each sandwich half.
5. Top each sandwich half with reserved slice of bread.

Apple Cinnamon Waffles

Prep time: 5 minutes
Cook time: 5 minutes
Servings: 4

• 1 cup all-purpose flour
• 1/2 teaspoon kosher salt
• 1 teaspoon cinnamon
• 2 teaspoons baking powder
• 2 tablespoons brown sugar
• 2 eggs
• 1 cup milk
• 4 tablespoons unsalted butter (1/2 stick), melted
• 1 Envy Apple, peeled and cored
• nonstick cooking spray
• 4 tablespoons unsalted butter (1/2 stick), at room temperature
• maple syrup, to taste

1. In large bowl, whisk flour, salt, cinnamon, baking powder and brown sugar.
2. In smaller bowl, whisk eggs, milk and melted butter.
3. Make well in dry ingredients then mix in wet ingredient mixture until just combined.
4. Using cheese grater, grate apple. Fold grated apple into batter.
5. Prepare waffle iron with nonstick cooking spray.
6. Ladle 1/4 of batter mixture into waffle iron and cook according to manufacturer's instructions. Repeat with remaining batter.
7. Top each waffle with 1 tablespoon room temperature butter and maple syrup, to taste.

Source: Envy Apples

(Family Features) Adding better-for-you recipes to your family’s menu can be as simple as incorporating protein with ingredients that enhance flavor and nutrition.

For example, this Peanut Butter Crunch is powered by peanuts, a nutrient-rich superfood that delivers 19 vitamins and minerals plus 7 grams of protein per serving. It’s a simple, sweet way to enjoy an at-home dessert without ditching health goals.

Visit gapeanuts.com to find more recipes that pack a protein punch.

Watch video to see how to make this recipe!

Peanut Butter Crunch

Yield: 2 dozen squares

• 1          cup light corn syrup
• 1          cup granulated sugar
• 1          jar (12 ounces) crunchy peanut butter
• 6          cups crisp rice cereal
• coconut flakes, for topping (optional)
• chocolate chips, for topping (optional)
• melted chocolate, for topping (optional)
• sprinkles, for topping (optional)

1. In 2-quart microwave-safe container, stir syrup and sugar.
2. Microwave 1 1/2-2 minutes on high, or until sugar is dissolved.
3. Stir in peanut butter until well blended.
4. Mix in cereal.
5. Pour into 8-by-12-inch buttered pan.
6. When cooled, cut into squares and top with coconut flakes, chocolate chips, melted chocolate or sprinkles, if desired.

Source: Georgia Peanut Commission

(Family Features) Whether you’re a runner, a workout warrior or simply looking for a quick pick-me-up before heading to the office, grab-and-go foods can supply the energy you need for an active day.

Skipping salty snacks and opting for nutritious options can put you ahead of the game. Due to their high carbohydrate content, sweetpotatoes provide a sustaining option both before and after exercise sessions. Plus, with antioxidants that help reduce inflammation and aid in the muscle repair process, they help both your endurance and recovery.

According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood”
because they are rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health and may help prevent disease. Additionally, they offer a “sweet” flavor without the added sugar.

Another fun fact: the one-word spelling of “sweetpotato” was adopted by the National Sweetpotato Collaborators in 1989 in an effort to avoid confusion with the potato and yam among shippers, distributors, warehouse workers and consumers.

As a versatile veggie that’s easy to add to a multitude of recipes for flavor enhancement and nutritional content, they are a key ingredient in these No-Bake Sweetpotato Coconut Ginger Energy Bites from the North Carolina SweetPotato Commission. It takes just 45 minutes to turn cooked sweetpotatoes into tasty treats for much-needed fuel for breakfast or an afternoon snack.

Find more nutritious recipe ideas at ncsweetpotatoes.com.

Watch video to see how to make this recipe!

No-Bake Sweetpotato Coconut Ginger Energy Bites

Recipe courtesy of Sarah Schlichter, MPH, RDN, on behalf of the North Carolina
SweetPotato Commission
Total time: 45 minutes
Yield: 14 bites (1 bite per serving)

• 1          cup cooked sweetpotato
• 3/4       cup rolled oats
• 1/2       cup peanut butter (or desired nut butter)
• 3          tablespoons honey
• 1/2       teaspoon ground ginger
• 1/2       teaspoon cinnamon
• 1/2       cup unsweetened shredded coconut

1. In large bowl, combine sweetpotato, oats, peanut butter, honey, ginger and cinnamon; stir until well combined.
2. Refrigerate bowl about 20 minutes to firm.
3. Line baking sheet with parchment paper.
4. Remove dough and portion into snack-sized bites. Gently roll bites in shredded coconut and refrigerate 15-20 minutes or freeze 10 minutes.
5. Remove from refrigerator or freezer and serve.

Nutritional information per serving: 115 calories; 7 g fat (11% daily value); 3 g saturated fat (19% daily value); 1 g polysaturated fat; 2 g monosaturated fat; 49 mg sodium (2% daily value); 129 mg potassium (4% daily value); 11 g carbohydrates (4% daily value); 2 g fiber (8% daily value); 5 g sugar (6% daily value); 3 g protein (6% daily value); 1,348 IU vitamin A (27% daily value); 1 mg vitamin C (1% daily value); 11 mg calcium (1% daily value); 1 mg iron (6% daily value); 9 g net carbohydrates.

Source: North Carolina SweetPotato Commission

(Family Features) No matter the occasion, nearly every gathering of loved ones is better with snacks.

One opportunity to celebrate this winter, National Popcorn Day on Jan. 19, honors one of America’s oldest and most beloved snack foods. Perfect served by itself or as an ingredient in whole-grain creations like Poppy Chow, a twist on a classic kid’s favorite made with peanut butter, chocolate and popcorn.

With no artificial additives or preservatives, light and airy popcorn is naturally low in fat and calories, non-GMO and gluten free, making it a sensible option to satisfy cravings for something savory, sweet and just about every flavor in-between. Plus, whole-grain popcorn has energy-producing carbohydrates and fiber, which can help keep you satisfied longer.

Visit Popcorn.org for more tasty snack recipes worth celebrating.

Watch video to see how to make this recipe!

Poppy Chow

Yield: 2 quarts

• 2          quarts popped popcorn
• 1/4       cup (1/2 stick) butter or margarine
• 1/2       cup creamy peanut butter
• 1          cup milk or semi-sweet chocolate chips
• 1          cup confectioners’ sugar

1. Place popcorn in large bowl; set aside.
2. In microwave safe bowl, combine butter, peanut butter and chocolate chips.
3. Microwave 2 minutes; stir until smooth.
4. Pour chocolate mixture over popcorn and stir until well coated.
5. Sprinkle confectioners’ sugar over popcorn and stir until coated.
6. Cool to room temperature before serving.
7. Store in airtight container, refrigerated, up to 24 hours.

Source: Popcorn.org