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Better-for-You family favorites for a healthier routine

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(Family Features) Taking time to nurture your health and well-being starts with building healthier habits. As the seasons change, challenge yourself to make small yet consistent choices that help you and your family through transitions at school, the office or wherever your days take you.

To help you establish (or re-establish) healthy habits during mealtime and beyond, consider these tips.

Eat Meals Together

“Making time for meals together as a family provides a chance to connect and decompress,” said Bridget Wojciak, director of nutrition at Kroger Health, a national sponsor of the American Heart Association’s Healthy for Good initiative. “In fact, regular meals at home can help reduce stress, boost self-esteem and improve feelings of connection.”

Bring everyone together with a better-for-you seasonal favorite like Turkey and Bean Tostadas.

Make Time for Yourself

Chronic stress can have a negative impact on mental and physical health, but turning lost moments – like a meal by yourself spent mindlessly scrolling through social media – into mindful moments can help. Try practicing gratitude at the table by thinking of three things you’re grateful for or putting your fork down between each bite to savor the flavor and consider the nourishment you’re receiving.

Enjoy the Cooler Temperatures

Cooler temperatures can make it more enjoyable to take advantage of outdoor exercise, which is a good way to soak in vitamin D to improve your mood and boost immunity. Going for a brisk walk after mealtime (solo or with your pet), jogging and even raking leaves are examples of activities that count toward the American Heart Association’s recommended 150 minutes of moderate physical activity per week.

Visit heart.org/healthyforgood to download more heart-healthy recipes and find more tips for a healthier you in mind, body and heart.

Tuna Pasta Casserole

Recipe courtesy of the American Heart Association’s Healthy for Good initiative
Servings: 4

  • 4 ounces dried whole-wheat rotini pasta (about 1 1/2 cups)
  • nonstick cooking spray
  • 16 ounces frozen mixed vegetables, thawed
  • 1 pouch (11 ounces) low-sodium chunk light tuna
  • 1 can (10 3/4 ounces) low-fat, low-sodium condensed cream of chicken soup
  • 1/2 cup chopped roasted red bell peppers
  • 1/2 cup fat-free half-and-half
  • 1 teaspoon all-purpose, salt-free seasoning blend
  • 3/4 cup crushed low-sodium, whole-grain crackers
  • 1/4 cup shredded or grated Parmesan cheese
  1. Prepare pasta according to package directions, omitting salt. Using colander, drain well. Transfer to large bowl.
  2. Preheat oven to 350 F. Lightly spray 2-quart glass baking dish with nonstick cooking spray.
    Stir mixed vegetables, tuna, soup, roasted peppers, half-and-half and seasoning blend into pasta until combined. Transfer to baking dish. Top with crackers and Parmesan cheese.
  3. Bake, uncovered, 25-30 minutes, or until casserole is warmed through and topping is golden brown.

Nutritional information per serving: 400 calories; 7 g total fat; 2.5 g saturated fat; 0 g trans fat; 2 g polyunsaturated fat; 2 g monounsaturated fat; 30 mg cholesterol; 537 mg sodium; 52 g carbohydrates; 8 g dietary fiber; 7 g sugars; 32 g protein.

Turkey and Bean Tostadas

Recipe courtesy of the American Heart Association’s Healthy for Good initiative
Servings: 5

Salsa:

  • 2 cups chopped tomatoes (about 2 medium tomatoes)
  • 1 medium avocado, halved, pitted and diced
  • 1 large ear of corn, husks and silk discarded, kernels removed
  • 1-2 medium fresh jalapenos, seeds and ribs discarded, finely chopped
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons fresh lime juice

Tostadas:

  • nonstick cooking spray
  • 5 corn tortillas (6 inches each)
  • 8 ounces ground skinless turkey breast
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
  • 2 tablespoons water
  1. To make salsa: In small bowl, stir tomatoes, avocado, corn, jalapenos, onions and lime juice. Set aside.
  2. Preheat oven to 400 F.
  3. To make tostadas: Line baking sheet with aluminum foil. Lightly spray foil with nonstick cooking spray. Place tortillas on baking sheet. Lightly spray tortillas with nonstick cooking spray. Using fork, pierce tortillas several times to prevent from filling with air.
  4. Bake tortillas 5-6 minutes on each side, or until golden brown.
  5. In medium nonstick saucepan over medium-high heat, cook turkey, chili powder, cumin and coriander 5-6 minutes, or until turkey is no longer pink, stirring occasionally to turn and break up turkey.
  6. Add beans and water. Cook 5 minutes, or until beans are heated through. Using potato masher, coarsely mash beans. Remove from heat.
  7. To assemble tostadas, spread turkey mixture over each tortilla. Top with salsa.

Nutritional information per serving: 260 calories; 7.5 g total fat; 1 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4.5 g monounsaturated fat; 18 mg cholesterol; 60 mg sodium; 33 g carbohydrates; 8 g dietary fiber; 7 g sugars; 19 g protein.

Ginger Pumpkin Soup

Recipe courtesy of the American Heart Association’s Healthy for Good initiative
Servings: 4

  • 1 1/2 teaspoons canola or corn oil
  • 1 medium onion, finely minced
  • 3/4 tablespoon minced peeled gingerroot or 1/2 teaspoon ground ginger
  • 2 medium garlic cloves, minced, or 1 teaspoon bottled minced garlic
  • 1/2 teaspoon dried thyme, crumbled
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 1 tablespoon all-purpose flour
  • 1 3/4 cups fat-free, low-sodium vegetable broth
  • 1 cup water
  • 2 cans (15 ounces each) solid-pack pumpkin
  • 1 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 2 tablespoons chopped chives (optional)
  1. In large heavy pot, heat oil over medium-high heat, swirling to coat bottom. Cook onion 6-8 minutes, or until soft, stirring occasionally.
  2. Stir in gingerroot, garlic, thyme, cinnamon, pepper and salt. Cook 1 minute, stirring constantly. Stir in flour. Pour in broth and water. Using spatula, scrape bottom of pot to dislodge any browned bits. Stir in pumpkin. Bring mixture to boil. Reduce heat to low and simmer 10 minutes.
  3. Stir in milk. Remove from heat. Ladle soup into bowls.
  4. Garnish with sour cream and chives, if desired.

Nutritional information per serving: 138 calories; 2.5 g total fat; 0 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1 g monounsaturated fat; 1 mg cholesterol; 199 mg sodium; 27 g carbohydrates; 10 g dietary fiber; 14 g sugars; 6 g protein.

Photo courtesy of Getty Images (Tuna Pasta Casserole)


SOURCE:
American Heart Association

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Bring joy back to family meals

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Simplify dinnertime with convenient recipes and digital tools

(Family Features) While meals savored with loved ones are intended to produce smiles and shared moments, the process of grocery shopping, planning and cooking has become a chore for many families. Take the first step toward bringing back the joy and magic of making your favorite foods with tools that do the work for you.

For example, the all-in-one Albertsons Meal Plans and Recipes tool allows you to focus on what you want to eat rather than what you need to buy as it empowers everyday home cooks to plan, shop and prepare personalized recipes based on dietary preferences, allergies or family likes and dislikes. The app features a library of 9,000 exclusive recipes created by professional chefs (with new recipes added each month) and includes tasty dishes such as Sheet Pan Cajun Shrimp Fajitas with Bell Pepper, Onion and Spicy Ranch; Cheese Tortellini and Cauliflower with Creamy Spinach Marinara; and Garlic-Parmesan Chicken Tenders with Green Beans and Honey Mustard Dip.

The free digital tool also includes an artificial intelligence-powered “Scan Your Own Recipe” feature that allows you to snap a photo with your phone of grandma’s handwritten, not-so-secret recipe and transforms it into a digital version saved in the app. Recipes are instantly turned into shoppable ingredients and added to your cart for quick, convenient checkout. Now, you can turn all of your recipes into a digital library for quick and easy access in one place. No more flipping through cookbooks or recipe cards searching for your favorites.

Designed to provide culinary inspiration throughout the week while saving time and money, the app also features a budget tracker and hands-free cooking mode with a step-by-step timer.

“The Albertsons Meal Plans tool is the ultimate life hack,” said Jill Pavlovich, senior vice president of digital customer experience for Albertsons Cos. “This all-in-one app makes it simple for anyone to plan, shop and prepare inspiring recipes from anywhere – whether it is an old family favorite, a best-seller from a favorite food blogger or one of our 9,000 delicious recipes. Best of all, it’s completely free to use on our grocery app and website.”

The tool is available on the store apps and websites across the Albertsons Cos. banner of stores including Albertsons, Safeway, Vons, Jewel-Osco, Shaw’s, Acme, Tom Thumb, Randalls, United Supermarkets, Pavilions, Star Market, Haggen, Carrs, Kings Food Markets and Balducci’s Food Lovers Market.

Find more information and a seemingly endless collection of recipes at Albertsons.com.

Sheet Pan Cajun Shrimp Fajitas with Bell Pepper, Onion and Spicy Ranch

Recipe courtesy of Albertsons
Total time: 30 minutes
Servings: 4

  • 2 green bell peppers
  • 2 yellow bell peppers
  • 1 lime
  • 1 medium red onion
  • 2 tablespoons extra-virgin olive oil
  • 1 1/2 pounds raw, peeled shrimp, fresh or frozen
  • 5 teaspoons Cajun seasoning, divided
  • 1 teaspoon salt
  • 1/2cup ranch dressing
  • 12 small flour tortillas
  1. Preheat oven to 450 F.
  2. Wash and dry green bell peppers, yellow bell peppers and lime.
  3. Trim, seed and slice bell peppers lengthwise into thin strips; transfer to large baking sheet.
  4. Peel, halve and slice onion lengthwise into thin pieces; add to baking sheet with bell peppers.
  5. Drizzle veggies with oil, toss to combine and spread in even layer. Bake until veggies have softened slightly, about 5 minutes.
  6. If using frozen shrimp, place them in colander and run under cold water to thaw slightly. Place shrimp on clean towel or paper towels and pat dry.
  7. Remove baking sheet from oven. Arrange shrimp over veggies then sprinkle with 4 teaspoons Cajun seasoning and salt; toss to combine and spread in even layer.
  8. Bake until veggies are tender and shrimp are cooked through, 5-7 minutes. Remove from oven.
  9. Cut lime into wedges.
  10. In small bowl, stir ranch dressing and remaining Cajun seasoning.
  11. Warm tortillas in skillet, oven or microwave, if desired.
  12. Divide tortillas between plates and fill with shrimp and veggies; drizzle with spicy ranch and serve with squeeze of lime.

Cheese Tortellini and Cauliflower with Creamy Spinach Marinara

Recipe courtesy of Albertsons
Total time: 20 minutes
Servings: 4

  • 2 bags (10 ounces each) cauliflower florets
  • 18 ounces cheese tortellini, fresh or frozen
  • 1/2 tablespoon salt
  • 1 jar (24 ounces) marinara sauce
  • 8 fluid ounces heavy whipping cream
  • 1/2 teaspoon basil, dried
  • 1/4 teaspoon black pepper
  • 2 packages (5 ounces each) baby spinach
  1. Fill large pot halfway with hot water, cover and bring to boil. Uncover then add cauliflower, tortellini and salt; stir for a few seconds. Cook, stirring occasionally, until just tender, about 5 minutes, or cook according to package instructions.
  2. In separate large pot over medium heat, stir marinara sauce, cream, basil and black pepper to combine and bring sauce to simmer. Once simmering, reduce heat to medium-low and cook until slightly thickened, 3-4 minutes.
  3. Wash and dry spinach.
  4. When sauce has thickened, add spinach to pot in handfuls, waiting for spinach to wilt slightly before adding next handful. Remove from heat and cover to keep warm.
  5. When cauliflower and tortellini are done, drain and add to pot with creamy marinara sauce; stir to combine.
  6. To serve, divide pasta between plates or bowls.

Garlic-Parmesan Chicken Tenders with Green Beans and Honey Mustard Dip

Recipe courtesy of Albertsons
Total time: 30 minutes
Servings: 4

  • 2 tablespoons extra-virgin olive oil, divided
  • 1/4 cup mayonnaise
  • 1 teaspoon garlic powder
  • 1 teaspoon salt, divided
  • 2/3 cup Parmesan cheese, shredded
  • 1/2 cup panko breadcrumbs
  • 1/2 teaspoon paprika
  • 1 1/2 pounds boneless, skinless chicken breasts
  • 1 1/2 pounds green beans
  • 1/2 cup honey mustard dressing
  1. Preheat oven to 450 F. Coat baking sheet with 2 teaspoons oil.
  2. In medium bowl, stir mayo, garlic powder and 1/2 teaspoon salt to combine.
  3. In separate medium bowl, stir Parmesan, breadcrumbs and paprika to combine.
  4. Pat chicken dry with paper towels and slice into 3/4-inch tenders. Add to bowl with mayo mixture and toss to coat.
  5. Working in batches, dredge tenders in breadcrumb coating, pressing to adhere. Transfer to baking sheet.
  6. Bake until tenders start to turn golden, about 10 minutes.
  7. On clean cutting board, wash, dry and trim green beans. Set aside.
  8. When chicken is golden, flip and bake until cooked through, 6-8 minutes. Remove from oven.
  9. Preheat large skillet over medium-high heat.
  10. Add remaining oil and swirl to coat bottom. Add green beans and remaining salt; cook, stirring occasionally, until tender-crisp, 4-5 minutes. Remove from heat.
  11. Divide chicken tenders and green beans between plates. Serve with dressing for dipping.


SOURCE:
Albertsons

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Empower yourself with nutrition know-how

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(Family Features) Eating a balanced diet with fruits, vegetables, whole grains, dairy and proteins is a crucial first step toward a healthy life.

Even with hectic schedules and convenience foods readily available, it’s important to incorporate habits like regular family meals and meal planning so you have a variety of better-for-you snacks and recipes on hand. Also important is leading by example and modeling healthy eating habits to help improve overall nutrition for you and your family members, especially children.

If you are looking for ways to make nutrition fun, the experts at Healthy Family Project, along with its fruit and vegetable partners, are offering an online nutrition resource center as part of Mission for Nutrition 2024.

Geared toward dietitians, nutrition professionals and anyone involved in nutrition education, the resource center is a one-stop shop to make nutrition education fun and inspiring, featuring more than 600 dietitian-approved recipes; tips to pick, prepare and store more than 50 fruits and vegetables during every season; a podcast, e-cookbook and monthly newsletter; and free downloadables, infographics, activities for kids and more.

Dietitians and nutrition professionals can sign up to receive this year’s Mission for Nutrition kit, which is full of resources to use in classrooms, in-store with customers or wherever they’re supporting nutrition education. Available by request only, the kit includes a roll of “I’m a Healthy Eater” stickers, seasonal counter cards, mini magazines, demo ideas, a Healthy Family Project spatula and additional resources and information from produce partners.

As part of the mission, the partner brands are making a donation to improve access to fresh produce in schools through the Foundation for Fresh Produce.

To find more resources, tips and recipes to encourage proper nutrition, visit HealthyFamilyProject.com.

Photo courtesy of Shutterstock


SOURCE:
Healthy Family Project

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Get creative with Easter sweets

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Kid-friendly crafts that bring loved ones together

(Family Features) Holiday hams and deviled eggs may take center stage at Easter gatherings, but edible crafts offer a reminder of the magic of the season that’s found in moments spent together. Simple recipes that call for a dose of creativity are perfect ways to bring the kids to the kitchen, made even easier when all that work leads to sweet treats.

While plastic eggs may have led to a decline in good, old-fashioned egg-dyeing, there are still fun ways to bring crafts back to Easter celebrations. Consider these Kids Krafty Easter Cake Pops, which call for little ones to help dip seasonal shapes in chocolate, use cake molds and more.

Children of virtually any age can relish in the joys of using cookie cutters and decorating Easter Sugar Cookies, all with a little supervision and short list of instructions. This version shows how to make the cookies and homemade icing so you can create any color you desire for maximum creativity.

Remember, these delicious crafts don’t have to be perfect – having fun and making memories that last a lifetime are what make Easter truly special.

Visit Culinary.net to find more Easter inspiration and recipes from “Cookin’ Savvy.”

Kids Krafty Easter Cake Pops

Recipe courtesy of “Cookin’ Savvy”

  • 1 box cake mix
  • 1 can frosting
  • 1 bunny chocolate mold
  • 1 cakesicle mold
  • ice pop sticks
  • 1 bag white chocolate chips or melting chips
  • cake pop sticks
  • 1 bag orange melting chips
  • 2 tablespoons canola or coconut oil, divided
  • 1 bag green melting chips
  • pastel sprinkles
  • 1 piece hard foam (optional)
  • edible markers
  1. Bake cake according to package instructions and let cool completely.
  2. Crumble cake and mix with 1/2 can frosting until dough forms. Add more frosting, if needed. Using small cookie scoop, form dough into balls and set aside. Place dough in bunny molds then pop out and set aside with balls. Place dough in cakesicle mold, insert ice pop stick in each slot and freeze 5-10 minutes.
  3. Melt handful of white melting chips. Stick tip of each cake pop stick in chocolate then insert into every cake ball and bunny until each has one stick. Set aside to dry.
  4. Remove cakesicles from freezer and pop out of molds. In bowl, melt orange melts then mix in 1 tablespoon oil and transfer to cup. Dip cakesicles and scrape off excess using rim of cup. Place on parchment paper to dry.
  5. In bowl, melt green melts then place in zip-top or piping bag. Cut tip off bag, pipe carrot leaves onto piece of parchment paper and let dry.
  6. Melt remaining white melts and mix in remaining oil. Transfer to cup and dip ball-shaped cake pops and bunnies then tap stick on edge of cup to remove excess.
  7. Over separate bowl, sprinkle ball-shaped pops with pastel sprinkles. To keep ball shape, let dry by sticking in piece of hard foam. Bunnies can dry face side up on parchment paper. After bunnies are dry, use edible markers to make face and color in ears.
  8. When carrots and leaves are dry, remelt orange melts and place in piping or zip-top bag. Cut off tip and drizzle orange over carrots. Add small line of orange on each ice pop stick and place leaves on each stick. Let dry.

Easter Sugar Cookies

Recipe courtesy of “Cookin’ Savvy”

Icing:

  • 1/3 cup meringue powder
  • 1/2 cup warm water, plus additional for thinning (optional), divided
  • 3 tablespoons vanilla
  • 1 bag (2 pounds) powdered sugar
  • 2 tablespoons corn syrup
  • assorted food coloring

Cookies:

  • 2 sticks unsalted butter, at room temperature
  • 1 cup sugar
  • 1 egg
  • 1 tablespoon vanilla
  • 2 teaspoons baking powder
  • 1 dash salt
  • 3 cups all-purpose flour
  1. To make icing: Mix meringue powder, 1/2 cup warm water, vanilla, powdered sugar and corn syrup. Separate into bowls and add food coloring; mix with water, as needed, to thin for piping.
  2. To make cookies: Heat oven to 350 F.
  3. Cream butter and sugar. Mix in egg, vanilla, baking powder and salt. Mix in flour 1 cup at a time to form dough. Roll dough out to 1/4-1/2-inch thickness.
  4. Cut into shapes, place on baking sheet and freeze 10 minutes. Bake 8-12 minutes. Cool completely before icing.
  5. Place icing in zip-top or piping bags and cut off tips. Put cookies on parchment paper. Trace outline first then fill in middle. Use toothpicks to smooth out.
  6. Let dry 6 hours and finish decorating with different icing colors or edible markers.


SOURCE:
Culinary.net

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