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Prioritize heart health with a balanced eating plan

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(Family Features) No matter your motivations, it’s never too late or too early to start focusing on your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health.

One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute. Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

Being more physically active, managing stress, getting quality sleep and not smoking combined with DASH can put you on a path toward a healthy heart for life.

Encouraging others to join you on your heart-health journey can also be rewarding. Research shows social support and personal networks make it more likely you’ll stick to healthy habits like eating healthy.

Sharing heart-healthy recipes with family and friends is an added bonus, and these DASH-friendly meals can help you take the guesswork out of putting nutritious dinners on the table. Greek-Style Flank Steaks with Tangy Yogurt Sauce offer the bold flavors of the Mediterranean while Teriyaki-Glazed Salmon with Stir-Fried Vegetables is as easy to make as it is colorful. For a complementary combination of pork and sweet fruit flavor, these Baked Pork Chops with Apple Cranberry Sauce are perfect to serve alongside brown rice or steamed broccoli.

Learn more about heart health and find DASH-friendly recipes at nhlbi.nih.gov/DASH.

Greek-Style Flank Steak with Tangy Yogurt Sauce

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 25 minutes
Cook time: 25 minutes
Servings: 4

Marinade:

  • 1/4 cup lemon juice
  • 1 tablespoon olive oil
  • 2 teaspoons fresh oregano, rinsed, dried and chopped
  • 1 tablespoon garlic, minced (2-3 cloves)
  • 1 beef flank steak (12 ounces)

Yogurt Sauce:

  • 1 cup cucumber, peeled, seeded and chopped
  • 1 cup nonfat plain yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon fresh dill, rinsed, dried and chopped
  • 1 tablespoon garlic, minced (2-3 cloves)
  • 1/2 teaspoon salt
  1. To make marinade: In large bowl, combine lemon juice, olive oil, oregano and garlic.
  2. Lay steak in flat container with sides and pour marinade over steak. Marinate at least 20 minutes, or up to 24 hours, turning several times.
  3. To make yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic and salt. Set yogurt sauce aside at least 15 minutes to blend flavors. Sauce can be prepared up to 1 hour in advance and refrigerated.
  4. Preheat broiler to high with rack 3 inches from heat source.
  5. Broil steak about 10 minutes on each side to minimum internal temperature of 145 F. Let cool 5 minutes before carving.
  6. Slice thinly across grain into 12 slices.
  7. Serve three slices with 1/2 cup yogurt sauce.

Tip: Serve in sandwich with pita bread, lettuce and tomato.

Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 4

Salmon:

  • 2 tablespoons light teriyaki sauce
  • 1/4 cup mirin or sweet rice wine
  • 2 tablespoons rice vinegar
  • 2 tablespoons scallions, rinsed and minced
  • 1 1/2 tablespoons ginger, minced
  • 12 ounces salmon fillets, cut into four portions (3 ounces each)

Vegetables:

  • 1 bag (12 ounces) frozen vegetables stir-fry
  • 1/2 tablespoon peanut oil or vegetable oil
  • 1/2 tablespoon garlic, minced (about 1 clove)
  • 1 tablespoon ginger, minced
  • 1 tablespoon scallions, rinsed and minced
  • 1 tablespoon light soy sauce
  1. Preheat oven to 350 F.
  2. To prepare salmon: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate 10-15 minutes.
  3. Remove salmon from marinade.
  4. Place salmon on baking sheet. Bake 10-15 minutes, or until fish flakes easily with fork in thickest part and reaches minimum internal temperature of 145 F.
  5. To prepare vegetables: Thaw frozen vegetables in microwave or place bag in bowl of hot water about 10 minutes. In large wok or saute pan, heat oil. Add garlic, ginger and scallions; cook gently, but do not brown, 30-60 seconds.
  6. Add vegetables and continue stir-frying 2-3 minutes, or until heated through. Add soy sauce.
  7. Serve one piece of salmon with 1 cup vegetables.

Baked Pork Chops with Apple Cranberry Sauce

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4

Pork Chops:

  • 4 boneless pork chops (about 3 ounces each)
  • 1/4 teaspoon ground black pepper
  • 1 medium orange, rinsed and zested
  • 1/2 tablespoon olive oil

Sauce:

  • 1/4 cup low-sodium chicken broth
  • 1 medium apple, peeled and grated (about 1 cup)
  • 1/2 cinnamon stick
  • 1 bay leaf
  • 1/2 cup dried cranberries
  • 1/2 cup 100% orange juice
  1. Preheat oven to 350 F.
  2. To prepare pork chops: Season pork chops with pepper and orange zest.
  3. In large saute pan, heat olive oil over medium heat. Add pork chops and cook until browned on one side, about 2 minutes. Turn and brown 2 minutes. Remove pork chops from pan, place on nonstick baking sheet and bake 10 minutes to minimum internal temperature of 160 F.
  4. To make sauce: Add chicken broth to saute pan and stir to loosen brown bits from pork chops. Set aside.
  5. In small saucepan over medium heat, cook grated apples, cinnamon stick and bay leaf until apples begin to soften.
  6. Add cranberries, orange juice and reserved broth. Bring to boil then lower heat to gentle simmer. Simmer 10 minutes, or until cranberries are plump and apples are tender. Remove cinnamon stick.
  7. Peel orange and cut into eight sections.
  8. Serve one pork chop with 1/4 cup sauce and two orange segments.

Photos courtesy of Getty Images


SOURCE:
National Heart, Lung, and Blood Institute

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Make your St. Patrick’s Day spread green with envy

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(Culinary.net) Freshen up your St. Patrick’s Day menu with easy, light sandwiches inspired by the traditional color of the festivities. These open-faced noshes can be perfect for lunch, snack time or even as an appetizer for get-togethers with friends and family.

Layered with a smooth cream cheese and mozzarella mixture then topped with crisp cucumber and a stem of green bell pepper, these St. Patrick’s Day Sandwiches are easy and cute, which makes them a fan favorite at nearly any green gathering. They’re also sprinkled with lemon juice to add a little acidity and create a nice, light bite.

Plus, this recipe is quick to make. When you’re in a rush to get everything on the table for the party, it’s easy to throw together and get on the platter in next to no time.

The sandwiches pop off the plate with their bright, seasonal garnishes. While sure to attract attention and have your loved ones asking “Where did you get this idea?” they’re also an easy way to sneak a few vegetables into your kids’ diets.

For more festive recipes and ideas at Culinary.net.

Watch video to see how to make this recipe!

https://youtube.com/watch?v=y_gIjdrvOP0%3Fmodestbranding%3D1%26rel%3D0%26showinfo%3D0

St. Patrick’s Day Sandwiches

Yield: 8 sandwiches

  • 8          ounces plain cream cheese spread, softened
  • 1          cup finely shredded mozzarella cheese
  • salt
  • 4          English muffins
  • 24        slices cucumber
  • 8          thin slices green pepper
  • fresh cilantro leaves
  • lemon juice
  • lemon slices, for garnish (optional)
  1. In bowl, mix cream cheese spread, mozzarella cheese and salt well.
  2. Split English muffins in half. Cut each muffin half into shamrock shape.
  3. Spread cheese mixture over each muffin half.
  4. Place three cucumbers on each “shamrock,” one on each “leaf.” Use green pepper slice as stem. Place cilantro leaf on top of each sandwich.
  5. Sprinkle sandwiches with lemon juice and add lemon slices, for garnish, if desired.


SOURCE:
Culinary

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Solve busy weeknights with simple, satisfying meals

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(Family Features) Juggling those weeknight responsibilities including homework, catching up on emails, after-school activities, social events and more can leave families scrambling when it comes time for dinner. When your busy schedule leaves little time to spend in the kitchen, turn to family favorites you can put on the table in 20 minutes or less to give loved ones the fuel they need without sacrificing taste or quality.

Take Taco Tuesdays to a new level (without the hassle) with this deconstructed version of classic fish tacos. Served over a bed of quinoa and drizzled with yogurt crema, these Baja Fish Taco Bowls let you switch up average taco nights by swapping out tortillas and shells for quick-cooking, protein-packed quinoa mixed with nutrient-dense kale. This easy, satisfying meal adds deliciously seasoned fish, creamy avocado and hearty whole grains to your diet with a lighter version of Baja sauce as a perfect companion for fish tacos.

At its core, this tasty weeknight meal relies on the ease and light, nutty flavor of Success Tri-Color Boil-in-Bag Quinoa, which is ready in just 10 minutes. It’s packed with protein, all nine essential amino acids and is a good source of fiber, making it a perfect solution for busy moments whether your loved ones eat vegan, vegetarian or a mix of everything.

If a jam-packed calendar calls for a light dinner, or you’re searching for a quick side to pair with your protein of choice, add a little color to the table with this Edamame Brown Rice and Lentil Salad. Brimming with tasty, colorful ingredients like bell peppers, cucumbers and more, it’s a wholesome and satisfying way to recharge after a long day.

Take the guesswork out of cooking this flavorful salad with 100% whole grain Success Boil-in-Bag Brown Rice, offering high-quality, pre-cooked grains that’s ready in just 10 minutes without measure or mess. It leaves you with a serving of fluffy, nutty brown rice that cooks up perfectly every time to take some stress out of family dinners.

Visit SuccessRice.com to find more recipe solutions for busy weeknights.

Baja Fish Taco Bowls

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

  • 2 bags Success Tri-Color Quinoa
  • 2 tablespoons olive oil
  • 4 white-fleshed fish fillets (5-6 ounces each)
  • 1 teaspoon Cajun seasoning
  • 1/2 teaspoon salt
  • 3/4 cup plain Greek yogurt
  • 1 tablespoon lime zest
  • 1 teaspoon lime juice
  • 1/4 teaspoon ground cumin
  • 4 cups packed baby kale
  • 1 ripe avocado, halved, pitted, peeled and thinly sliced
  1. Prepare quinoa according to package directions.
  2. In large skillet over medium heat, heat oil. Season fish with Cajun seasoning and salt. Cook 2-3 minutes per side, or until fish is lightly browned and starts to flake. Set aside.
  3. In small bowl, stir yogurt, lime zest, lime juice and cumin.
  4. In medium bowl, toss quinoa with kale. Divide between four bowls. Top each with fish, sliced avocado and dollop of yogurt and lime crema.

Substitutions: Use taco seasoning or chili powder in place of Cajun seasoning. Use arugula or baby spinach instead of kale.

Edamame Brown Rice and Lentil Salad

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

  • 1 bag Success Brown Rice
  • 1 cup cooked green or brown lentils
  • 1 cup edamame, cooked, cooled and shelled
  • 1 red bell pepper, diced
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup roasted almonds and sunflower seeds (optional)

Dressing:

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  1. Prepare rice according to package directions.
  2. In large mixing bowl, combine rice, lentils, edamame, bell pepper, cucumber, red onion and parsley. Toss gently to combine.
  3. To make dressing: In separate small bowl, whisk olive oil, lemon juice, Dijon mustard, garlic, salt and pepper until well combined.
  4. Toss salad with dressing until well combined. Sprinkle with roasted almonds and sunflower seeds, if desired.


SOURCE:
Success Rice

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Protein to fuel everyday adventures in the kitchen and beyond

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(Family Features) Achieving your goals each day starts with your own health and well-being, both physically and mentally. To ensure you’ve got the energy needed to take on that to-do list and enjoy your favorite activities, turn to familiar ingredients and recipes that pack the protein your body craves.

To help reach nutrition goals and fuel your everyday adventures, Chicken of the Sea Tuna and Salmon Packets can follow you anywhere you go and make healthy eating a delicious endeavor. Everything you love about your favorite tuna and salmon products now fits into your busy lifestyle and unique dietary needs – keto, paleo or Mediterranean.

They’re flavorful, convenient and fit seamlessly into your daily routine, making them a perfect solution no matter your mood, cravings or occasion. Whether you’re bringing tuna along as an afternoon snack or incorporating salmon into a tasty meal, the responsibly sourced protein allows you to eat healthy and live happy without compromise.

For example, you can rethink lunchtime routines with a colorful twist on the viral social media salmon rice bowl. Bring together the lively flavors of Everything Bagel-seasoned pink salmon with your favorite toppings like carrots, radishes, Sriracha mayo and more for a simple yet flavorful afternoon protein-packed pick-me-up.

Long days away from home can lead to meal complacency when you walk through the door. However, keeping high-quality, responsibly sourced protein options on hand can help you avoid takeout cravings and a desire to leave the cooking to someone else. It doesn’t get much easier than these Lemon Garlic Tuna-Stuffed Roasted Mini Sweet Peppers for an appetizer or low-carb snack that takes just 20 minutes to prepare a handful of everyday ingredients.

When you find the right solutions for you, it’s time to stock the pantry. Try all the flavors Chicken of the Sea Wild Caught Tuna and Alaskan Pink Salmon Packets offers, from creamy or citrus to spicy and beyond.

Visit chickenofthesea.com to find more nutritious recipe inspiration.

Everything Bagel Salmon Brown Rice Bowl

Total time: 10 minutes
Servings: 1

  • 1 packet (2 1/2 ounces) Chicken of the Sea Wild Caught Alaskan Pink Salmon with Everything Bagel Seasoning
  • 1 cup cooked brown rice
  • roasted nori seaweed sheets or pieces, crushed
  • 1 small avocado, sliced
  • 2 tablespoons shredded carrots
  • 2 tablespoons shredded radishes
  • 2 tablespoons minced cilantro
  • 2 teaspoons furikaki seasoning (Japanese rice seasoning)
  • 2 tablespoons Sriracha mayo
  1. In bowl, top cooked brown rice with crushed seaweed sheets.
  2. Add sliced avocado and top with salmon.
  3. Add carrots, radishes and cilantro.
  4. Sprinkle with furikaki seasoning and drizzle with Sriracha mayo.

Lemon Garlic Tuna-Stuffed Roasted Mini Sweet Peppers

Total time: 20 minutes
Servings: 2-3

  • 1 packet (2 1/2 ounces) Chicken of the Sea Wild Caught Light Tuna Lightly Seasoned by McCormick, Lemon Garlic
  • 3 mini sweet peppers, halved, seeds removed
  • 2 tablespoons olive oil
  • 1/4 cup shredded cheddar cheese
  • 1/2 cup sliced green onions
  • fresh cracked black pepper, to taste
  1. Preheat oven to 400 F. Lay parchment or foil over baking pan.
  2. Place halved mini sweet peppers on prepared baking pan and lightly brush both sides of peppers with oil.
  3. Divide lemon garlic tuna evenly between six mini pepper halves.
  4. Top with cheese and bake 8-10 minutes, or until peppers are tender and cheese is melted.
  5. Allow to cool and top with sliced green onions and fresh cracked black pepper, to taste.


SOURCE:
Chicken of the Sea

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