(Family Features) The foundation of healthy eating may include nutritious breakfasts, lunches and dinners, but just as important are the snacks in-between meals. Regardless of when or where you snack, encourage better-for-you eating habits with nutritious nibbles to power through your day.

According to an online survey conducted among 1,000 Americans ages 18 and older across the U.S. by Wakefield Research on behalf of the American Pecan Promotion Board, Americans love snacks, and reach for them an average of three times a day.

However, where and when those snacks are eaten can vary from on the move to on the couch, from sunrise to after bedtime. Nearly a third (30%) of respondents are munching on snacks while in bed, calling it their favorite snacking spot. However, only 35% of their snack choices are considered healthy.

Fueling busy days can be easy with an option like pecans. According to the survey, 66% of snackers enjoy pecans on their own with 58% eating them as part of a trail mix. If you’re among the 50% who reach for a snack in the late afternoon, you can turn to nutritious, satisfying solutions to indulge afternoon cravings without the guilt. With pleasing crunch, comforting creaminess and a satisfying chew, pecans are the “no sacrifice” nut that can punch up your routine with both delicious taste and plant-based nutrition.

Just a handful of pecans – about 19 halves – provides a good source of fiber, thiamin and zinc and an excellent source of copper and manganese, a mineral that’s essential for metabolism and bone health. They also provide a mix of protein and good fats – 18 grams of unsaturated fat, including oleic acid, and only 2 grams of unsaturated fat – to help keep you full and energized throughout the day.

As an added bonus, their versatility and easy-to-pair profile makes them a perfect ingredient in recipes you can prepare in a cinch. For bite-sized treats that are packed with flavor and perfect for snack time, these Pecan Chickpea Cookie Dough Bites swap out flour and sugar in favor of blended pecans, chickpeas, vanilla extract, cinnamon and sea salt with dark chocolate chips folded in for a sweet finishing touch.

Or you can simply toss warm pecans with olive oil and sea salt in this Roasted Pecans recipe for a grab-and-go snack that can be prepared in advance without worrying about spoiling. Another benefit of pecans: They can be stored in the refrigerator for up to 9 months or frozen up to 2 years, giving them a longer shelf life than many pantry favorites. Plus, they can be thawed and refrozen without losing flavor or texture.

To find more surprisingly delicious nutritional facts or recipe inspiration, visit EatPecans.com.

Pecan Chickpea Cookie Dough Bites

Recipe courtesy of Dawn Jackson Blatner, RDN, on behalf of the American Pecan Promotion Board
Prep time: 10 minutes
Servings: 24

• 1 cup raw pecan pieces
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 tablespoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/2 teaspoon sea salt
• 1/2 cup dark chocolate chips

1. In blender or food processor, blend pecan pieces, chickpeas, vanilla extract, cinnamon and sea salt 3-5 minutes, scraping down sides occasionally, until smooth and creamy.
2. Fold in dark chocolate chips.
3. Form into 24 cookie dough balls. Eat as-is; no baking required.

Note: Store leftovers in airtight container in refrigerator 5 days or freeze up to 3 months.

Roasted Pecans

Recipe courtesy of the American Pecan Promotion Board
Prep time: 40 minutes
Cook time: 35 minutes
Servings: 8

• 2 1/4 cups raw pecan halves
• 2 teaspoons olive oil or pecan oil
• 1 teaspoon flaky sea salt

1. Preheat oven to 300 F.
2. Place pecans on baking sheet and bake 15 minutes.
3. In heat-proof bowl, toss warm pecans with olive oil and sea salt, crushing larger salt grains with fingers while sprinkling.
4. Return pecans to baking sheet in single layer and bake 20 minutes, or until slightly browned and dry. Remove from oven and cool on baking sheet.

Note: Store pecans in airtight container in refrigerator up to 9 months or freeze up to 2 years. Pecans can be thawed and frozen repeatedly without loss of flavor or texture.

Source: American Pecan Promotion Board

(Culinary.net) Don’t throw out your seeds after this year’s pumpkin carving. This healthy snack is easy to make at home and a fun project to get the kids involved.

Plus, this versatile Roasted Pumpkin Seeds recipe can be modified with any of your favorite seasonings or spices.

Visit Culinary.net to find more quick, simple snacks.

Watch video to see how to make this recipe!

Roasted Pumpkin Seeds

•             Water
• 1 1/2    cups raw pumpkin seeds
• 2          teaspoons sea salt, plus additional for seasoning (optional)
• 2          teaspoons salted butter, melted
• 1          teaspoon garlic powder
• 1          teaspoon paprika

1. In pot over high heat, bring water to boil. Add pumpkin seeds and 2 teaspoons salt; boil 15 minutes. Drain water and spread seeds evenly on paper towels to dry.
2. Preheat oven to 350 F. Line baking sheet with foil or parchment paper.
3. In medium bowl, toss seeds and butter until coated well. Sprinkle with garlic powder, paprika and additional salt, if desired. Spread seeds evenly on baking sheet.
4. Bake 25-30 minutes, or until golden brown and lightly toasted. Stir every 10 minutes.

Source: Culinary.net

(Family Features) Before the big meal, gifts and cherished moments at the family table, almost every holiday party starts with an important tradition: breaking the ice. This year, you can serve up a smile and start the party with this crave-inducing appetizer to get everyone talking.

The sweet touch of Roasted Garlic Whipped Feta Crostini from Milk Means More can be your delightful way to brighten the season of gifts and gatherings. With its creamy cheesiness from a homemade whipped topping boasting the richness of feta and whole milk, it’s an easy and tasty way to invite friends, family and neighbors into your home. This shareable treat comes together in a cinch while adding pops of cheerful color to plates and platters.

Find more holiday recipe inspiration at MilkMeansMore.org.

Watch video to see how to make this recipe!

Roasted Garlic Whipped Feta Crostini

Recipe courtesy of Liz Della Croce of “The Lemon Bowl” on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 16

• 1          bulb garlic (about 12 cloves)
• 4          tablespoons olive oil, plus additional for drizzling, divided
• 1 1/2    teaspoons salt, divided
• 1 1/2    teaspoons pepper divided
• 32        baguette slices
• 8          ounces feta cheese
• 1/2       cup whole milk, plus additional, if necessary (optional)
• 2          tablespoons lemon juice
• 1/2       cup pomegranate seeds
• 1/4       cup parsley, minced

1. Preheat oven to 400 F. Slice garlic bulb in half, exposing garlic heads, and place in center of large piece of tinfoil. Drizzle each half with 2 tablespoons olive oil, 1/2 teaspoon salt and 1/2 teaspoon pepper. Wrap foil tightly around garlic and roast until caramelized, about 30 minutes.
2. Place baguette slices on large baking sheet and drizzle with olive oil. Bake on second rack in oven until golden brown about 10 minutes; set aside.
3. In high-speed food processor, pulse feta cheese, milk, lemon juice, remaining salt, remaining pepper and roasted garlic cloves until whipped and creamy, adding more milk as needed to reach desired consistency. Check for seasoning and adjust, to taste.
4. To serve, spread each baguette slice with whipped feta and sprinkle with pomegranate seeds and minced parsley.

Source: United Dairy Industry of Michigan

(Culinary.net) Many families crave savory and delicious weeknight meals. After a long day of work and school, it’s time to gather around the table to share a mouthwatering meal and memories together.

For something truly wholesome, try this Beef Tenderloin with Roasted Cauliflower and Spinach Salad. It’s a full meal the whole family can enjoy, and you’ll be surprised at how easy it makes it to feed all the smiling faces.

This meal has layers of flavor and sneaks in a few vegetables like spinach and cauliflower, but even picky eaters can’t resist trying it.

Start with a beef tenderloin and drizzle it generously with olive oil. Add 2 tablespoons of pepper. Flip and repeat on the other side. Bake for 12 minutes at 475 F.

Next, add one head of cauliflower to a mixing bowl with five shallots cut into quarters. Add 2 tablespoons of olive oil; mix well with salt and pepper, to taste. Add this to the baking sheet with the beef tenderloin and bake 18-25 minutes.

While that’s cooking, add 3 tablespoons of olive oil to a mixing bowl with lemon juice, Dijon mustard, salt, pepper and baby spinach.

To plate, add baby spinach salad first then the cauliflower and shallot mixture and, finally, that juicy, perfectly cooked beef tenderloin. Garnish with cranberries for a splash of color.

This meal is satisfying and only requires some mixing bowls and a large sheet pan to make cleanup a breeze so you can focus on what really matters most: time with your loved ones.

Find more recipes and savory main dishes at Culinary.net.

Beef Tenderloin with Roasted Cauliflower and Spinach Salad

Servings: 4-6

• 1          beef tenderloin (4 pounds), wrapped with butcher’s twine
• 9          tablespoons olive oil, divided
• 4          teaspoons pepper, divided
• 1          head cauliflower
• 5          shallots, quartered
• 2          teaspoons salt, divided
• 3          tablespoons lemon juice
• 2          teaspoons Dijon mustard
• 1          package (5 1/2 ounces) baby spinach
• dried cranberries, for garnish

1. Heat oven to 475 F. Place beef on baking sheet. Rub 4 tablespoons olive oil and 2 teaspoons pepper over beef into beef. Bake 12 minutes.
2. In large bowl, toss cauliflower, shallots, 1 teaspoon salt and 1 teaspoon pepper to combine. Scatter vegetables around beef and bake 18-25 minutes, or until desired doneness is reached. Allow meat to rest 15 minutes covered in aluminum foil.
3. In medium bowl, whisk 3 tablespoons olive oil, lemon juice, mustard and remaining salt and pepper until combined. Add spinach; stir until combined.
4. Serve by layering spinach topped with cauliflower and shallots then sliced tenderloin. Garnish with dried cranberries.

(Family Features) It can be easy to impress your holiday guests without overdoing it in the kitchen by putting to use recipes that require little time to prep. After all, those precious moments with loved ones are meant for reflection and conversation, but that doesn’t mean you have to settle for lesser dishes.

Appetizers like Beet Carpaccio Salad with Toasted Hazelnuts and Caprese Avocado Toast provide aesthetic appeal and taste to tide appetites. As one of the key ingredients, Filippo Berio Classic Balsamic Glaze adds tanginess and artistic flair for flavorful small bites.

Go above and beyond with a main course that’s prepped in 10 minutes and ready in less than two hours like this Rosemary and Raspberry Balsamic Roasted Leg of Lamb, which can be the center of attention as guests dig in for a delightful meal.

Finally, for a nightcap worth celebrating, this Dark Chocolate and Cherry Cheesecake can serve a crowd thanks to ingredients like Filippo Berio Raspberry Balsamic glaze, providing tangy, fruity flavor with its rich, smooth blend of raspberry juice and balsamic vinegar of Modena.

Find more holiday recipes that can take your gathering to the next level at filippoberio.com.

Rosemary and Raspberry Balsamic Roasted Leg of Lamb

Prep time: 10 minutes
Cook time: 1 hour, 30 minutes
Servings: 8

Roasted Leg of Lamb:

• 3          tablespoons Filippo Berio Olive Oil
• 2          tablespoons Filippo Berio Raspberry Balsamic Glaze
• 1          tablespoon chopped fresh rosemary
• 4          teaspoons grainy mustard
• 1          bone-in leg of lamb (about 6 pounds)
• 2          cloves garlic, thinly sliced
• 1          teaspoon salt
• 1          teaspoon pepper
• 3          onions, quartered
• 1          cup water

Gravy:

• 3          tablespoons all-purpose flour
• 1/2       cup dry red wine
• 4          cups chicken stock
• 2          tablespoons Filippo Berio Raspberry Balsamic Glaze
• 1          sprig fresh rosemary
• 1/2       teaspoon salt
• 1/4       teaspoon pepper

1. To make Roasted Leg of Lamb: Heat oven to 400° F. In bowl, whisk olive oil, raspberry balsamic glaze, rosemary and mustard; set aside.
2. Make small incisions in lamb and insert garlic slices. Rub olive oil mixture over lamb. Sprinkle with salt and pepper. Transfer to roasting pan fitted with rack. Add onions; pour water into bottom of pan.
3. Roast 80-90 minutes, or until internal temperature reaches 145° F for medium-rare, adding water to pan as needed to avoid scorching and onions drying out.
4. Transfer lamb to carving board and tent with foil.
5. To make Gravy: Place roasting pan on stovetop over medium-high heat; stir in flour. Whisk in wine; boil 1-2 minutes, or until reduced by half. Whisk in chicken stock and raspberry balsamic glaze. Add rosemary; bring to boil and simmer 8-10 minutes, or until thickened. Season with salt and pepper. Serve with lamb.

Dark Chocolate and Cherry Cheesecake

Prep time: 20 minutes
Cook time: 1 hour, 40 minutes
Servings: 12

Crust:

• 1 1/2    cups graham cracker crumbs
• 1/3       cup Filippo Berio Extra Light Olive Oil
• 1/4       cup packed brown sugar

Filling:

• 3/4       cup chopped bittersweet chocolate
• 1          tablespoon Filippo Berio Classic Balsamic Glaze
• 3          packages (8 ounces each) brick-style cream cheese, room temperature
• 1          cup granulated sugar
• 3          eggs
• 1          cup sour cream
• 1          teaspoon vanilla

Cherry Topping:

• 3          cups frozen cherries
• 3/4       cup packed brown sugar
• 1          tablespoon Filippo Berio Olive Oil
• 1/2       cup water, plus 2 tablespoons, divided
• 2          tablespoons cornstarch
• 2          tablespoons Filippo Berio Classic Balsamic Glaze

1. To make Crust: Heat oven to 350° F.
2. Mix graham wafer crumbs, oil and sugar; press into bottom of 9-inch springform pan. Bake 8 minutes; let cool. Reduce oven temperature to 325° F.
3. To make Filling: In heatproof bowl set over saucepan of hot (not boiling) water, melt chocolate, stirring until smooth. Remove from heat and stir in balsamic glaze. Let cool slightly.
4. Using electric mixer, beat together cream cheese, sugar and melted chocolate mixture until light and fluffy. Beat in eggs, one at a time. Beat in sour cream and vanilla; pour over crust.
5. Wrap outside of springform pan in heavy-duty foil. Set inside roasting pan and pour in boiling water until halfway up sides of springform pan. Bake 90-100 minutes, or until sides are set and center is still slightly jiggly; cool 5 minutes. Run knife between cheesecake and pan; cool completely. Refrigerate 24 hours.
6. To make Cherry Topping: In small saucepan over medium heat, bring cherries, sugar, olive oil and 1/2 cup water to boil. Reduce heat and simmer 5-6 minutes, or until sugar dissolves.
7. Whisk cornstarch with remaining water; whisk into mixture. Cook about 3 minutes, or until thickened.
8. Transfer to bowl; cover and refrigerate at least 2 hours or up to one day. Spoon over cheesecake; drizzle with balsamic glaze.

Beet Carpaccio Salad with Toasted Hazelnuts

Prep time: 10 min
Servings: 4

• 1 1/2    pounds roasted beets
• 2          cups microgreens
• 4          ounces goat cheese, crumbled
• 1/4       cup chopped toasted hazelnuts
• 2          tablespoons Filippo Berio Classic Balsamic Glaze
• 1/4       teaspoon flaked sea salt
• 1/4       teaspoon cracked pepper

1. Heat oven to 400° F.
2. Using chef’s knife or mandoline, thinly slice beets; arrange on platter.
3. Arrange microgreens over beets; scatter with goat cheese. Sprinkle hazelnuts over top and drizzle with balsamic glaze. Sprinkle with salt and pepper.

Caprese Avocado Toast with Balsamic Glaze

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

• 2          tablespoons Filippo Berio Robusto Extra Virgin Olive Oil
• 4          slices rustic Italian bread, about 3/4-inch thick
• 1          large clove garlic, halved
• 2          small ripe avocados, peeled and pitted
• 1          tablespoon lemon juice
• 1/4       cup torn fresh basil, divided
• 1/2       teaspoon salt, divided
• 1/2       teaspoon pepper, divided
• 1          large ripe tomato, sliced
• 8          ounces fresh mozzarella cheese, sliced
• 1/4       teaspoon hot pepper flakes
• 1/4       cup Filippo Berio Classic Balsamic Glaze

1. Heat oven to broil; position rack at highest level. Brush olive oil over both sides of each slice of bread; broil, turning once, 3-5 minutes, or until golden brown. Rub cut side of garlic clove over bread while still hot.
2. Mash together avocados, lemon juice, 1/8 cup basil, 1/4 teaspoon salt and 1/4 teaspoon pepper; spread over one side of each slice of bread. Top with tomato slices; season with remaining salt and pepper. Top with mozzarella slices; sprinkle with hot pepper flakes.
3. Drizzle each slice of bread with balsamic glaze. Sprinkle with remaining basil; serve immediately.

Source:  Filippo Berio

Watch video to see how to make this delicious recipe!

Onion-Roasted Potatoes

Onion-Roasted Potatoes Potatoes are a great, hearty staple for any meal. Instead of greasy french fries, moms can jazz up this popular side with a better-for-you recipe, such as Onion-Roasted Potatoes, that impresses every palate from the kids to the dinner guests.

4 servings
Prep Time: 5 minutes
Cook Time: 35 minutes

• 1 envelope Lipton Recipe Secrets Onion Soup Mix
• 4 medium all-purpose potatoes, cut into large chunks (about 2 pounds)
• 1/3 cup vegetable oil

1. Preheat oven to 425°F. Combine all ingredients in 13 x 9-inch baking or roasting pan. Bake, stirring occasionally, 35 minutes or until potatoes are tender and golden brown. Variations: Try substituting 2 sweet potatoes for 2 all-purpose potatoes. Or stir in 1 teaspoon each of garlic powder and soy sauce.

Source: Unilever Brands

(Family Features) It’s not always easy to create meals that are both nutritious and satisfying. Managing intake of added sugar and saturated fat takes effort and planning, but transforming your favorite recipes into more nutritious family meals can be simpler than you imagined.

The nutrient-dense mushroom masterfully bridges that divide, offering rich and meaty flavor while still being fat-free, low-calorie and low-sodium. All mushrooms contain vitamin D at various levels, which helps build strong bones. Additionally, mushrooms are a source of B vitamins, including riboflavin and niacin, which help provide energy by breaking down proteins, fats and carbohydrates.

“Mushrooms are an incredibly versatile ingredient,” said Mary Jo Feeney, MS, RDN, nutrition research consultant for the Mushroom Council. “They can be the meaty star of a vegetarian dish or a nutritious complement to burgers and other hearty recipes.”

For a healthy weekday lunch, consider building a salad bowl around the earthy mushroom. Pair roasted or marinated mushrooms with crunchy vegetables and nutty grains, beans and pulses, and top with a simple vinaigrette or squeeze of citrus.

For lightened-up versions of classics such as burgers and meatballs, try adopting a culinary technique known as “The Blend.” Simply chop any mushroom variety to match the consistency of ground meat, blend the mushrooms into the meat and cook the mushroom-meat blend to complete the recipe. Substituting at least 25 percent of the meat for mushrooms can enhance the taste of your favorite meaty meals, deliver an extra serving of nutrient-rich vegetables and trim calorie and fat intake.

For additional mushroom recipes that incorporate the blending technique, visit mushroominfo.com.

Mighty Mushroom Blended Burger

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

• 1/2 pound any variety mushroom
• 2 tablespoons olive oil, divided
• 1 pound ground beef
• 1/2 teaspoon salt
• 4 buns

1. Finely dice mushrooms or gently pulse in food processor.
2. In skillet, warm 1 tablespoon olive oil on medium-high heat and add mushrooms, cooking 5-7 minutes, or until golden brown. Remove from heat and cool 5 minutes.
3. Transfer cooled mushrooms to medium bowl. Add ground beef and salt, mixing until combined. Make four patties.
4. Add remaining olive oil to pan and cook burger patties on medium-high heat until internal temperature reaches at least 160° F. Plate and add desired toppings to bun.
5. Recommended toppings include: pickled red peppers, crumbled blue cheese and watercress greens.

Marinated Mushroom Bowls with Lentils and Wild Rice

Prep time: 40 minutes
Servings: 4

Mushrooms:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons unseasoned rice vinegar
• 1 tablespoon low-sodium soy sauce
• 2 teaspoons dark sesame oil
• 1 teaspoon chili oil
• 1 green onion, thinly sliced
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon sesame seeds
• 8 ounces crimini mushrooms, thinly sliced
• 2 cups thinly sliced purple cabbage
• 1 tablespoon fresh lime juice
• pinch of salt
• 2 teaspoons low-sodium soy sauce
• 2 cups cooked French lentils
• 1 cup cooked wild rice
• 1 cup chopped cucumber

1. To marinate mushrooms: In shallow bowl, whisk together olive oil, rice vinegar, soy sauce, sesame oil and chili oil.
2. Stir in green onion, cilantro and sesame seeds. Add mushrooms and gently toss in marinade. Cover and let rest 30 minutes.
3. Place cabbage in bowl and toss with lime juice and pinch of salt. Set aside.
4. Stir in 1 teaspoon of soy sauce to both lentils and wild rice.
5. To serve, arrange equal amount of mushrooms, cabbage, lentils, wild rice and cucumbers in each bowl. Drizzle with remaining marinade and garnish with chopped cilantro, sliced green onions and black sesame seeds. Serve with lime wedges.

Note: Can be served at room temperature or cold.

Roasted Mushroom and Wheat Berry Salad with Orange Curry Vinaigrette

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

• 8 ounces white button mushrooms, halved
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon finely ground sea salt
• 1/4 teaspoon ground black pepper
• 2 cups cooked wheat berries, warm
• 2 green onions, sliced
• 2 tablespoons dried cranberries, chopped

Dressing:

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh orange juice
• 1 teaspoon curry powder
• 1/4 teaspoon finely ground sea salt

1. Heat oven to 400° F.
2. Place mushrooms on baking sheet. Drizzle with olive oil. Sprinkle with salt and pepper. Toss to coat.
3. Bake 10 minutes. Carefully stir mushrooms and bake 5 more minutes, until tender.
4. Transfer mushrooms to medium bowl. Add wheat berries, green onions and cranberries.
   In small bowl, whisk together all dressing ingredients.
5. Pour dressing over salad. Toss to mix all ingredients. Serve warm.

Source: Mushroom Council

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