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Dishing out the facts on good eats

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(Family Features) For those seeking to be more health-conscious, the idea of eating nutritiously seems simple. However, understanding what’s truly “good for you” can sometimes be confusing.

In honor of National Nutrition Month and Healthy Fats Day in March, Avocados From Mexico is sharing how avocados – a super good food and source of good fats and several vitamins – make everything better. Avocados From Mexico conducted a survey and found that while 76% of respondents believe fat is an essential component of a healthy diet, less than one-third are confident they know why it’s important to have “good fats” in their diets.

For starters, according to the survey, nearly half of Americans didn’t realize foods with good fats, like avocados, can help with weight management. However, monounsaturated and polyunsaturated fats found in avocados can lower the risk of becoming overweight, according to research published in “Nutrients.”

“Most people are aware of the Mediterranean Diet, but nearly half (40%) of survey respondents didn’t realize that this eating pattern does not limit fat coming from plantsources like avocados,” said nutrition expert and registered dietitianBarbara Ruhs. “These types of unsaturated good fats are also recommended by the American Heart Association for heart health. Eating avocados in place of foods containing saturated fat is an easy and delicious way to approach healthy eating.”

Virtually the only fresh fruit with good fats, avocados can help people meet both good fat and fruit and vegetable recommendations in the same bite with approximately 6 grams of good fats per serving (one-third of a medium avocado). They are nutrient-dense, making avocados a superfood with super benefits. Avocados are also free of cholesterol and sodium and have nearly 20 vitamins and minerals.

Another finding from the survey is that while people believe fat is essential to a healthy diet, one-third of survey respondents believe saturated and trans fats are associated with health benefits, indicating confusion about the various types of fats. Many Americans need to balance their overall fat intake by reducing “bad” or saturated fat intake and increasing “good” or unsaturated (monounsaturated and polyunsaturated) fat intake. Replacing saturated fats with unsaturated fats can help reduce LDL, or bad cholesterol levels.

Dietary fat helps the body absorb vitamins A, D, E, and K. These vitamins are fat soluble, which means they can only be absorbed by the body with the help of fats. Per one-third of a medium avocado (50 grams), avocados contribute 6 grams of unsaturated fats, which are known to be essential for normal growth and development of the central nervous system and brain.

Make good fats a part of your next trip to the grocery store with this avocado-inspired Harvest Bowl Salad with Balsamic Vinaigrette certified by the American Heart Association.

To find more nutritional facts and figures, along with recipes featuring the superfood, visit AvocadosFromMexico.com.

Harvest Bowl Salad with Balsamic Vinaigrette

Servings: 8

Balsamic Vinaigrette:

  • 1/2 Avocado From Mexico, diced
  • 1 tablespoon avocado oil
  • 2 tablespoons shallots, minced
  • 1 tablespoon Dijon mustard
  • 3 tablespoons white balsamic vinegar
  • 1 tablespoon honey
  • 3 tablespoons water

Salad:

  • 2 Avocados From Mexico, diced
  • 2 sweet potatoes, roasted and diced
  • 2 cups quinoa, cooked
  • 2 cups arugula
  • 2 cups kale
  • 1 cup Brussels sprouts petals, roasted
  • 2 Honeycrisp apples, diced
  • 2 tablespoons roasted pecans, unsalted
  • 2 tablespoons roasted pepitas, unsalted
  • 2 tablespoons dried cranberries
  1. To make balsamic vinaigrette: In food processor, process avocado, avocado oil, shallots, Dijon mustard, balsamic vinegar, honey and water to smooth consistency. Set aside.
  2. To make salad: In large bowl, combine avocados, sweet potatoes, quinoa, arugula, kale, Brussels sprouts petals, apples, pecans, pepitas and dried cranberries. Pour balsamic vinaigrette over salad mixture.
  3. Toss salad to coat. Keep refrigerated until ready to serve.

Nutritional information per serving: 390 calories; 16 g total fat; 0 g saturated fat; 0 g cholesterol; 370 mg sodium; 55 g total carbohydrates; 11 g dietary fiber; 12 g sugar; 15 g protein.


SOURCE:
Avocados From Mexico

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Quick, easy dishes from around the globe

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(Family Features) One of the best parts of traveling is trying the local cuisine, and that’s particularly true on an international scale. No matter where you go around the globe, however, there is one ingredient you’ll likely find is an integral part of many cultures and cuisines: rice.

Grown on almost every continent, this staple ingredient is a large part of meals around the world, which means there are nearly endless varieties and recipes to try. However, you don’t need to go on vacation to try authentic-tasting international food; easy-to-make versions of popular dishes from around the globe can be made right at home in mere minutes.

Mediterranean
Known for vibrant vegetables, savory sauces and incredible tastes, the Mediterranean is also home to a few classic rice dishes such as rich and creamy risotto from Italy. Other vibrant options include Spanish specialties like arroz con pollo (chicken and rice) and paella, which is made with an assortment of ingredients like seafood, spices and savory broth. 

Asia
If you’ve ever been to an Asian restaurant, you’ll notice a large portion of the menu likely includes recipes made with rice. While it might be difficult to pinpoint where certain recipes originate, fried rice is a Chinese specialty. Over time, this delicious dish has made its way to many different countries and been reinvented with local ingredients. For example, this Kale and Kimchi “Fried” Rice is based on Korean cuisine and can be made in less than 5 minutes using Minute Jasmine Rice & Red Quinoa Cups, which combine the buttery taste and aromatic scent of authentic Jasmine rice with crunchy, 100% whole-grain red quinoa in a convenient, pre-portioned cup.

Middle East 
Much like other cuisines around the world, Middle Eastern cooking uses rice almost every day. A Turkish and Arab mixed dish, shawarma is now a global street food. Traditional Persian rice uses a variety of spices like turmeric, ginger and cardamom with dried fruits and nuts. 

Latin America 
Latin American recipes vary from country to country and region to region, but rice is essential on the side or as part of the main dish across the board. A quick and easy morning meal, this Mexican Breakfast Scramble is ready in 4 minutes. Aiding the short prep time, Minute Jalapeno Rice Cups are ready in just 1 minute and can help spice up dishes with a tasty blend of onion, green peppers and jalapenos.

North America
With bold flavors, few things say southern comfort quite like Louisiana cooking. Bring the taste of New Orleans to your kitchen with rice-based dishes like gumbo or jambalaya, or by pairing rice with another popular Cajun pastime – a classic shrimp boil.

Find more quick and easy international recipe ideas at MinuteRice.com.

Kale and Kimchi “Fried” Rice

Prep time: 2 minutes
Cook time: 3 minutes
Servings: 1

  • 1 Minute Jasmine Rice and Red Quinoa Cup
  • 1 cup kale, chopped
  • 1/4 cup kimchi, chopped
  • 1 teaspoon soy sauce
  • 1 egg, lightly beaten
  1. Heat rice according to package directions.
  2. In medium microwave-safe bowl, combine kale, kimchi and soy sauce. Cover and microwave 1 minute.
  3. Add rice and egg; mix well to combine. Cover and microwave 30 seconds. Stir and serve.

Serving Suggestions: Drizzle with sesame oil. Add cooked shrimp.

Mexican Breakfast Scramble

Prep time: 2 minutes
Cook time: 2 minutes
Servings: 1

  • 1 Minute Jalapeno Rice Cup
  • 1 egg, lightly beaten
  • 2 tablespoons salsa
  • 2 tablespoons queso fresco
  1. Heat rice according to package directions.
  2. In small microwave-safe dish, combine egg, salsa and rice.
  3. Microwave 1 minute. Stir in cheese; microwave 30 seconds.

Serving Suggestion: For meal to go, wrap scramble in warm tortilla.


SOURCE:
Minute Rice

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EDIBLES

Savor spring flavor with fresh seafood

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(Family Features) Fresh, flavorful ingredients take springtime meals to another level, and it’s hard to top seafood as a seasonal favorite. Skip the wait at restaurants and instead create your own savory seafood dishes by taking advantage of easy-to-make recipes.

While takeout may be an easy option, the satisfaction of enjoying a delicious, home-cooked meal like Shrimp Pad Thai with Jasmine Rice can make you feel like you’re enjoying a restaurant-quality dinner. Next time you’re craving Asian cuisine, swap out traditional rice noodles for this version with Jasmine rice as an aromatic, quick-cooking solution for your own spin on a classic.

Take the guesswork out of cooking rice with an option like Success Boil-In-Bag Rice, which offers a heat safe, BPA-free and FDA-approved solution for fluffy, flavorful rice that cooks up perfectly. The high-quality grains are quick, easy, mess-free and ready in 10 minutes, so you can enjoy hassle-free dishes such as Successful Crab and Rice Cakes.

These crispy crab cakes come together easily and are served with a zesty, homemade aioli that tastes just like you’re on the coast. If you’re new to making crab cakes, it’s simpler than it may seem – just cook rice beforehand so it can cool then mix in beaten eggs, seafood and seasonings. Refrigerating and resting the mixture helps it hold together before frying to a mouthwatering golden brown for a delicious appetizer, snack or side dish.

Visit SuccessRice.com to find more springtime meal ideas.

Shrimp Pad Thai with Jasmine Rice

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

  • 1 bag Success Jasmine Rice
  • 3 tablespoons light brown sugar
  • 2 tablespoons fish sauce
  • 2 tablespoons lime juice
  • 2 tablespoons soy sauce
  • 1 tablespoon chili garlic sauce
  • 2 tablespoons canola oil, divided
  • 1 egg, lightly beaten
  • 1 pound medium shrimp, peeled and deveined
  • 1 tablespoon minced garlic
  • 3 green onions, thinly sliced
  • 1 cup bean sprouts
  • 1/4 cup fresh cilantro leaves, chopped
  • 2 tablespoons dry roasted peanuts, chopped
  • 4 lime wedges
  1. Prepare rice according to package directions. Set aside.
  2. In small bowl, combine brown sugar, fish sauce, lime juice, soy sauce and chili garlic sauce. Set aside.
  3. In large wok or skillet over high heat, heat 1/2 tablespoon oil. Quickly scramble egg. Remove from pan and reserve.
  4. Add remaining oil to wok over high heat. Add shrimp and garlic; stir-fry 5 minutes, or until shrimp are cooked. Add reserved sauce and rice; stir-fry 2 minutes. Add green onions and reserved egg; toss to combine.
  5. Divide pad Thai between four bowls. Top each with bean sprouts, cilantro and peanuts. Serve with lime wedges.

Successful Crab and Rice Cakes

Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

Crab Cakes:

  • 1 bag Success Brown Rice
  • 2 eggs
  • 1 pound lump crabmeat
  • 2 tablespoons seafood seasoning
  • 2 tablespoons olive oil

Aioli:

  • 1/3 cup mayonnaise
  • 1 teaspoon minced garlic
  • 1 lemon, zest and juice only
  • lemon wedges (optional)
  1. To make crab cakes: Prepare rice according to package directions. Allow to cool.
  2. In medium bowl, beat eggs lightly. Stir in rice, crabmeat and seafood seasoning; mix well. Refrigerate 5 minutes. Shape mixture into eight patties.
  3. In large, nonstick skillet over medium heat, heat oil. Working in batches, carefully place patties in skillet. Cook 5 minutes on each side, or until golden brown. Transfer to paper towel-lined plate.
  4. To make aioli: Stir together mayonnaise, garlic, lemon zest and lemon juice.
  5. Serve aioli with crab cakes and garnish with lemon wedges, if desired.


SOURCE:
Success Rice

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Break out brunch favorites for spring celebrations

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(Family Features) Deck your kitchen, dining room or patio with bright decor and fun, festive springtime frills – brunch season is here. Whether your weekend morning meal is shared with that special someone or friends, family and neighbors, warm, sunny days can bring out the best of brunch.

Impress your loved one with these Mini Banana Rice Pancakes for two, a healthy and satisfying meal made with Minute Brown Rice & Quinoa Cups. This recipe allows for more moments together at the table because the whole-grain combination is ready in just 1 minute and prep time is minimal.

Pairing the crunchiness of red quinoa with the chewy texture of brown rice, these cups earned a spot on the “Men’s Health” Best Foods for Men Awards in 2022. Plus, packed in single-serve portions, you can eat the grains right out of the BPA-free cup for a simple lunch or snack that provides a good source of fiber with 55 grams of whole grains in each serving.

If you need a dish that feeds a crowd, put this Hearty Bacon and Egg Breakfast on the menu. Ready in 35 minutes, it can satisfy brunch cravings for a group of up to 12 as a main course that easily pairs with other morning favorites.

As an ideal complement to the eggs, bacon and cheese, Minute Rice & Quinoa can make this family-style recipe a breeze. In just 10 minutes, the tasty blend of brown rice, red rice, wild rice and quinoa cooks up light and fluffy for a slightly chewy, nutty flavor. It’s also a dependable replacement for oatmeal in other breakfast dishes so you can complete your mission to make meals quick and enjoyable. Not to mention, the bag is BPA-free and recyclable via store drop-off in most communities, while the carton is recyclable curbside.

Find more brunch inspiration for spring celebrations at MinuteRice.com.

Mini Banana Rice Pancakes

Prep time: 15 minutes
Cook time: 20 minutes
Servings: 2

  • 1 cup Minute Brown Rice & Quinoa
  • 1 1/4 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup milk
  • 2 teaspoons freshly squeezed lemon juice
  • 2 bananas, divided
  • 1 egg, beaten
  • 1/4 cup pure maple syrup, divided
  • 4 teaspoons butter, melted
  • 2 tablespoons vegetable oil, divided
  • 1/8 teaspoon ground cinnamon
  1. Heat rice and quinoa according to package directions.
  2. In large bowl, whisk flour, baking powder, baking soda and salt.
  3. In medium bowl, whisk milk and lemon juice. Let stand 5 minutes.
  4. Mash 1/2 banana. Transfer to milk mixture. Add egg and 1 teaspoon maple syrup; stir to combine. Stir in melted butter.
  5. Pour milk mixture over flour mixture. Whisk just until combined; do not overmix. Fold in rice and quinoa. Let batter rest 10-15 minutes.
  6. Preheat large nonstick skillet over medium heat; brush with 1 teaspoon oil. Once skillet is hot, reduce heat to medium-low. In batches, adding oil as necessary, scoop 1 tablespoon batter per pancake into skillet and cook 3-4 minutes, or until bubbles start to form. Flip and cook 1-2 minutes until golden on bottom.
  7. Slice remaining half and full bananas. Serve pancakes with remaining maple syrup, banana slices and cinnamon.

Hearty Bacon and Egg Breakfast

Prep time: 5 minutes
Cook time: 30 minutes
Servings: 12

  • Nonstick cooking spray
  • 1 1/2 bags Minute Rice & Quinoa
  • 9 eggs, lightly beaten
  • 5 bacon slices, cooked and crumbled
  • 3/4 cup shredded cheddar cheese
  • 1/2 teaspoon salt
  • black pepper, to taste
  1. Preheat oven to 325 F. Coat 12-cup muffin pan with nonstick cooking spray.
  2. Prepare rice and quinoa according to package directions.
  3. In medium bowl, combine rice and quinoa, eggs, bacon, cheese, salt and pepper, to taste.
  4. Divide batter between prepared cups and bake 18-20 minutes, or until eggs are just set.


SOURCE:
Minute Rice

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