(Family Features) If feeding your family wholesome meals is a daily goal, keep in mind you can serve up tasty foods that also feed your immune system by including ingredients like mushrooms. With their earthy flavor, mushrooms – like many other fruits and vegetables – can also play a positive role in supporting a healthy immune system.

Studies at Oregon State University concluded there are a variety of micronutrients important for supporting a healthy immune system. Consider that three of these nutrients (vitamin D, selenium and B vitamins) can be found in mushrooms, meaning these family-friendly recipes for Roasted Chicken Thighs and Veggies with Mushroom Orzo Risotto; Grilled Portobello Gyros with Yogurt Dill Sauce; Creamy Spinach, Mushroom and Lasagna Soup; and Asian Barbecue Sesame Salmon with Noodles and Veggies can help you add all-important nutrients to your family’s menu.

Find more ways to add mushrooms to family meals at mushroomcouncil.com.

Grilled Portobello Gyros with Yogurt Dill Sauce

Recipe courtesy of Emily Weeks of “Zen and Spice”
Cook time: 15 minutes
Total time: 25 minutes
Servings: 4

• 4          portobello mushrooms
• 1          tablespoon extra-virgin olive oil
• 1/2       teaspoon dried oregano
• 1/4       teaspoon smoked paprika
• 2          yellow bell peppers, sliced

Yogurt Dill Sauce:

• 1          English cucumber, grated
• 1          cup whole-milk

Greek yogurt

• 1/2       cup sour cream
• 2          tablespoons extra-virgin olive oil
• 1/2       small lemon, juice only
• 2          cloves garlic, minced
• 1          teaspoon salt
• 1          tablespoon minced fresh dill
• 4          pita breads or naan
• 2          tomatoes, thinly sliced
• 1/2       red onion, thinly sliced
• 1/2       head green lettuce
• crumbled feta cheese (optional)

1. Remove stems from mushrooms and brush caps with wet towel. Using spoon, carefully scrape out gills. Slice mushrooms into 1/4-inch pieces and place in medium bowl with olive oil, oregano and smoked paprika.
2. Preheat indoor grill pan over medium-high heat. Add mushrooms and peppers; grill, tossing occasionally, until tender, 5-7 minutes.
3. To make yogurt dill sauce: Squeeze grated cucumber in clean towel to remove excess liquid. Add to large bowl with yogurt, sour cream, olive oil, lemon juice, garlic, salt and dill. Stir to combine.
4. To serve, place mushrooms and peppers in middle of pita bread. Top with tomatoes, onion, lettuce, feta, if desired, and big dollop of yogurt dill sauce.

Creamy Spinach, Mushroom and Lasagna Soup

Recipe courtesy of Emily Weeks of “Zen and Spice”
Cook time: 30 minutes
Total time: 40 minutes
Servings: 4

• 1          tablespoon extra-virgin olive oil
• 2          cloves garlic, minced
• 1          medium onion, small diced
• 8          ounces crimini mushrooms, sliced
• 1          jar (24 ounces) marinara sauce
• 1          can (15 ounces) diced tomatoes
• 2          tablespoons tomato paste
• 2          teaspoons balsamic vinegar
• 1          teaspoon granulated sugar
• 1          tablespoon dried basil
• 1/2       teaspoon salt
• 1          teaspoon oregano
• 1/2       teaspoon black pepper
• 1          bay leaf
• 3          cups vegetable broth
• 6          lasagna noodles, broken into pieces
• 1/2       cup heavy cream
• 5          ounces fresh baby spinach
• 1          cup whole-milk ricotta cheese
• 1/2       cup shredded mozzarella cheese, for topping

1. Heat large pot over medium heat.
2. Add olive oil, garlic, onion and mushrooms. Cook, stirring occasionally, until onions and mushrooms soften, 4-5 minutes.
3. Add marinara, diced tomatoes, tomato paste, vinegar, sugar, basil, salt, oregano, pepper, bay leaf and broth. Bring to boil over high heat then reduce heat to low and simmer.
4. Add lasagna noodles and cook, stirring often, until softened, about 15 minutes. Remove from heat and remove bay leaf.
5. Stir in heavy cream and spinach until wilted, 2-3 minutes.
6. Divide between bowls and top with dollop of ricotta and sprinkle of mozzarella.

Roasted Chicken Thighs and Veggies with Mushroom Orzo Risotto

Recipe courtesy of Emily Weeks of “Zen and Spice”
Cook time: 50 minutes
Total time: 1 hour, 10 minutes
Servings: 4

Chicken:

• 8          boneless, skinless chicken thighs
• salt, to taste
• pepper, to taste
• 6          tablespoons unsalted butter
• 16        ounces crimini mushrooms, quartered
• 3          zucchini, sliced in half moons
• 3          large carrots, thinly sliced
• 4          sprigs fresh rosemary, leaves removed and roughly chopped
• 4          cloves garlic, minced

Orzo:

• 4          cups chicken or vegetable broth
• 1          tablespoon unsalted butter
• 1          tablespoon extra-virgin olive oil
• 1          small yellow onion, diced
• 2          garlic cloves, minced
• 16        ounces crimini mushrooms, finely chopped
• 1          cup uncooked orzo pasta
• 1/8       teaspoon black pepper
• 1/3       cup white wine
• 1/3       cup shredded Parmesan cheese

1. To make chicken: Preheat oven to 450 F.
2. Pat chicken dry. Season with salt and pepper, to taste. In large skillet over medium-high heat, melt butter. Sear chicken until browned, 4-5 minutes on each side.
3. In large bowl, toss mushrooms, zucchini, carrots, garlic and rosemary. On large baking sheet, spread vegetables. Nestle chicken into vegetables. Drizzle with butter and juices from pan.
4. Bake 20 minutes until chicken is cooked through and vegetables are tender.
5. To make orzo: In small pot over medium-low heat, warm broth.
6. Using skillet from chicken, add butter and olive oil over medium heat. Add onion, garlic and mushrooms. Cook, stirring occasionally, until onions soften, 3-4 minutes.
7. Add orzo and black pepper. Stir and cook 2 minutes. Add white wine and cook until evaporated, about 1 minute.
8. Add warm broth to orzo 2/3 cup at a time, stirring until liquid is absorbed. Repeat with remaining broth, waiting until last batch is absorbed before adding more. Remove from heat and stir in Parmesan.
9. Serve in individual bowls with chicken and roasted vegetables atop mushroom orzo risotto.

Asian Barbecue Sesame Salmon with Noodles and Veggies

Recipe courtesy of Emily Weeks of “Zen and Spice”
Cook time: 30 minutes
Total time: 40 minutes
Servings: 4

Sauce:

• 1/2       cup soy sauce
• 2          tablespoons brown sugar
• 1          tablespoon rice vinegar
• 2          cloves garlic, minced
• 1          teaspoon fresh ginger, minced
• 1          teaspoon chili garlic sauce (optional)
• 1          tablespoon toasted sesame oil
• 2          tablespoons barbecue sauce
• 2          tablespoons water
• 2          teaspoons cornstarch

• 1 1/2    pounds salmon (4 filets)
• 12        ounces stir-fry (pad thai) rice noodles
• 1          tablespoon toasted sesame oil
• 1          pound white mushrooms, sliced
• 1          cup sugar snap peas
• 1          large broccoli head, cut into bite-size florets
• 2-3       green onions, thinly sliced, for garnish
• sesame seeds, for garnish

1. Preheat oven to 400 F.
2. In small saucepan, whisk soy sauce; brown sugar; rice vinegar; garlic; ginger; chili garlic sauce, if desired; sesame oil; and barbecue sauce. Bring to boil over high heat then reduce heat to simmer.
3. In small bowl, whisk water and cornstarch. Pour into pan and cook on low, whisking often, until sauce thickens, 3-5 minutes. Remove from heat and set aside.
4. Pour 3 tablespoons sauce into small bowl. Brush salmon filets with reserved sauce and place on baking sheet. Bake 15 minutes, or until salmon is flaky. Discard small bowl sauce if any remains.
5. Cook stir-fry noodles according to package directions. Drain, rinse and set aside.
6. Heat large skillet over medium heat. Add sesame oil. Add mushrooms, snap peas and broccoli. Cook, stirring often, until veggies are tender-crisp, 7-8 minutes. Add noodles and remaining sauce from pan; toss to combine.
7. To serve, divide noodles, veggies and salmon between plates.
8. Top with sliced green onions and sesame seeds.

Source: Mushroom Council

(Family Features) Freshen up family dinners by adding new ingredients like pecans, with natural richness and subtle sweetness coupled with irresistible crunch.

Kitchen staples are being used to add twists to traditional dishes, so finding an item you can use to mix up classic family recipes is key. Pecans pack flavor, texture and nutrition all in one bite, and they have a long shelf life. Shelled pecans can be kept in airtight containers in the refrigerator for about nine months and for up to two years in sealed plastic bags in the freezer.

While pecans are beloved in classic desserts, like pecan pie, they also offer a variety of nutrition benefits that can be added to nearly any meal. They are among the highest in “good” monounsaturated fats, contain 3 grams of plant protein per serving and are a source of fiber, flavonoids and minerals like manganese, which is essential for metabolism and bone health.

Nearly two decades of research document the heart-health benefits of pecans. In fact, according to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1 1/2 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. One serving of pecans (28 grams) has 18 grams of unsaturated fat and only 2 grams of saturated fat.

Add crunch to this Chinese Chicken Salad with Pecans by swapping out croutons, use chopped pecans as a flavorful and nutrient-dense coating for Pecan Chicken Meatballs and bake this Pecan Banana Bread as a nutritious and kid-friendly breakfast or snack to fill your home with a delicious scent.

Discover more nutritious recipes at AmericanPecan.com

Pecan Chicken Meatballs

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 9 meatballs

• 1          pound ground chicken
• 1/4       cup spinach, chopped
• 1          tablespoon fresh lemon juice
• 1          egg
• 1          teaspoon minced garlic
• 1/4       teaspoon onion powder
• 1/4       teaspoon paprika
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 1/4       teaspoon cayenne pepper (optional)
• 1          cup finely chopped fresh pecan pieces, divided

1. Heat oven to 400° F. Line baking sheet with parchment paper.
2. In large bowl, mix ground chicken, spinach, lemon juice, egg, garlic, onion powder, paprika, salt, pepper, cayenne (if desired) and 1/2 cup pecans until well combined.
3. Roll chicken mixture into 1 tablespoon- sized meatballs.
4. Place reserved pecans in bowl. Roll meatballs in pecans to coat then place on prepared baking sheet.
5. Bake 20-30 minutes until meatballs are cooked through.
6. Serve warm with sauces for dipping or over pasta.

Chinese Chicken Salad with Pecans

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

Dressing:

• 1/4       cup pecan butter
• 1          tablespoon rice vinegar
• 1          tablespoon honey
• 1          teaspoon toasted sesame oil
• 1 1/2    teaspoons soy sauce
• 2          tablespoons warm water, plus additional as needed (optional)

Salad:

• 4          ounces dried thin rice noodles
• cold water
• 4          cups chopped romaine lettuce
• 4          cups chopped iceberg lettuce
• 1/4       cup toasted and chopped pecans
• 2          scallions, finely chopped
• 1          cup bean sprouts
• 1/2       cup crispy wontons
• 1          cup mandarin oranges
• 2          tablespoons sesame seeds
• 2          cups rotisserie chicken breast, chopped

1. To make dressing: In medium bowl, whisk pecan butter, rice vinegar, honey, sesame oil and soy sauce until smooth.
2. Add 2 tablespoons warm water and whisk until incorporated. Add additional water, 1 teaspoon at a time, if desired, until dressing reaches pourable consistency.
3. To make salad: Cook rice noodles according to package instructions. Once cooked, drain and transfer to bowl with cold water to keep from sticking.
4. In large bowl, toss romaine and iceberg lettuces, pecans, scallions, bean sprouts, crispy wontons, mandarin oranges and sesame seeds.
5. Divide salad among four plates; top each with 1/2 cup chicken and serve with dressing.

Pecan Banana Bread

Prep time: 15 minutes
Cook time: 60 minutes
Servings: 8

• 10        ounces gluten-free baking flour mix
• 1          teaspoon baking powder
• 1/2       teaspoon baking soda
• 1/2       teaspoon sea salt
• 2          flax eggs
• 1          cup organic brown or coconut sugar
• 1/2       cup coconut oil
• 1/2       vanilla bean
• 1/2       cup vegan yogurt
• 3/4       cup mashed bananas, ripe
• 1          cup raw pecan pieces, chopped, plus additional for topping

1. Heat oven to 350° F. Prepare 9-by-5-inch banana bread pan.
2. In medium bowl, sift flour mix, baking powder, baking soda and sea salt; whisk to combine.
3. In mixer bowl, mix eggs, sugar and coconut oil 2 minutes on medium-low speed.
4. Scrape vanilla bean and add to mixture. Add vegan yogurt and mashed bananas; mix 2 minutes on medium-low speed.
5. Remove bowl from mixer and fold 1 cup raw pecan pieces into batter until evenly distributed.
6. Add batter to banana bread pan and use spatula to smooth down top. Sprinkle additional pecan pieces on top.
7. Bake banana bread on top rack 60 minutes until toothpick comes out with few crumbs but not completely clean.
8. Remove from oven and allow to cool 10 minutes in pan. Hold sides of pan and flip onto wire rack.
9. Allow bread to cool completely. Slice as desired.

Source:  American Pecan Council