(Feature Impact) On those days when you’re craving something fresh and don’t feel like doing a lot of cooking, salads are the ideal solution. They’re nutritious, easy to throw together and endlessly customizable so you can make them with the ingredients you have to suit the flavor profiles you prefer.

This Grilled Chicken and Avocado Salad unites savory, sweet, tangy and creamy flavors in a single bowl. Crisp lettuce and tender spinach bring leafy green nutrients to the base of each salad. The juicy, slightly charred grilled chicken is seasoned, smoky and a good source of lean protein. Avocado slices, Greek yogurt and olive oil add rich, creamy textures and healthy fats, while cucumbers make each bite refreshing. Apple slices and grapes lend natural sweetness that complement the tangy honey-mustard dressing.

Light enough for lunch but filling enough for dinner, it’s a versatile salad packed with vegetables, fruits, fiber, vitamins and minerals. Make the recipe your own by switching to a different dressing or tossing in bonus toppings like walnuts, dried cranberries or cherry tomatoes. Plant-based home chefs can adapt by swapping to a different protein like tofu, tempeh or chickpeas and using non-dairy yogurt for the dressing.

Find more light yet filling salad solutions by visiting Culinary.net.

Grilled Chicken and Avocado Salad

Recipe adapted from Delish
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 2          boneless, skinless chicken breasts (8 ounces each)
  
• 1          teaspoon dried oregano
  
• 1          teaspoon ground coriander
  
• kosher salt, to taste
  
• freshly ground black pepper, to taste
  
• 2          tablespoons extra-virgin olive oil
  
• 3          romaine hearts, chopped
  
• 3          cups spinach
  
• 2          avocados, thinly sliced
  
• 2          cucumbers, thinly sliced
  
• 1          apple, thinly sliced
  
• 1          cup grapes, halved

Creamy Honey-Dijon Dressing:

• 3/4       cup plain Greek yogurt
  
• 3          tablespoons extra-virgin olive oil
  
• 1 1/2    tablespoons honey
  
• 1          tablespoon Dijon mustard
  
• 1          tablespoon fresh lemon juice
  
• 1          teaspoon apple cider vinegar
  
• 1/4       teaspoon garlic powder
  
• 1/4       teaspoon salt
  
• 1/8       teaspoon black pepper

1. Preheat grill or grill pan to medium-high heat. In medium bowl, sprinkle chicken with oregano, coriander and salt and pepper, to taste. Add oil then toss to coat.
2. Grill chicken, covered, about 8 minutes per side, until slightly charred and registering 165 F on thermometer inserted into thickest part. Transfer to cutting board, let rest 5 minutes then thinly slice.
3. Divide romaine, spinach, avocados, cucumbers, apples and grapes among bowls. Top with chicken.
4. To make dressing: Whisk Greek yogurt, olive oil, honey, Dijon mustard, lemon juice, apple cider vinegar, garlic, salt and pepper. Drizzle over salad and serve.

SOURCE:

Culinary.net

(Feature Impact) Your heart works around the clock, making heart health one of the most important parts of your overall well-being. The good news is improving heart health doesn’t require an overnight transformation. Small, consistent lifestyle changes and healthy habits, including staying active and making smart food choices, can help support cardiovascular health.

Sit Less Throughout the Day

If you work in an office setting, spending long periods sitting may be the norm. Even if you exercise regularly, those long-seated hours may affect heart health. Look for opportunities to move more by taking short walking breaks, standing while on the phone, stretching between meetings or taking the stairs instead of an elevator.

Prioritize Foods That Support Heart Health

A heart-healthy eating pattern can begin with foods that are low in saturated fat and sodium, and provide beneficial vitamins and plant compounds, like fresh, juicy grapes. They contain 7% of the daily recommended intake of potassium per serving, are a good source of vitamin K and deliver beneficial antioxidants and other polyphenols, including flavonoids, that can help relax blood vessels and promote healthy circulation.

Some studies also suggest grapes have a beneficial impact on blood lipids and more. In fact, one study found women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Whether enjoyed as a snack, added to salads or blended into smoothies, Grapes from California make it easy to add more heart-smart nutrition throughout the day. For example, this Warm Lentil, California Grape and Arugula Salad includes a quick homemade rosemary lemon vinaigrette to pack in the flavor and complement black lentils and sweet grapes.

Cut Back on Added Sodium

Adding heart-healthy foods like grapes to your menu is a good place to start, but caring for your cardiovascular system is also about what you’re not eating. Many packaged and restaurant foods contain more sodium than some people realize, making it important to read nutrition labels, prepare more meals at home and flavor foods with herbs, spices, citrus or vinegar instead of extra salt to support healthy blood pressure.

Make Good Sleep a Priority

Quality sleep affects many aspects of health, including cardiovascular. Adults should aim for 7-9 hours of sleep each night in a cool, comfortable environment. To get a good night’s rest, try limiting screen time before bed, blocking out light and avoiding alcohol or caffeine in the evenings.

To learn more about the heart-health benefits of grapes and find additional health-supporting recipes, visit GrapesFromCalifornia.com.

Warm Lentil, California Grape and Arugula Salad

Servings: 6

• 1          pouch (8 ounces) precooked black lentils
  
• 1 1/2    cups Grapes from California, halved
  
• 1          cup radicchio, torn
  
• 1          cup arugula
  
• chopped toasted walnuts

Rosemary Lemon Vinaigrette:

• 1/4       cup extra-virgin olive oil
• 3          tablespoons lemon juice
• 2          tablespoons fresh rosemary leaves
• 2          teaspoons honey
• 1/2       teaspoon sea salt
• 1          clove garlic
• freshly ground pepper, to taste

1. To make rosemary lemon vinaigrette: In small blender or food processor, process olive oil, lemon juice, rosemary, honey, salt, garlic and pepper, to taste, until rosemary is finely chopped; set aside until ready to use. May be made 2 days in advance and refrigerated in covered container until ready to serve. Bring to room temperature before using.
2. In large glass bowl, microwave lentils 45 seconds, or until warm. Add grapes, radicchio, arugula and dressing to bowl and toss lightly to coat. Sprinkle with walnuts.

Nutritional information per serving: 160 calories; 4 g protein; 18 g carbohydrates; 9 g fat (51% calories from fat); 1.5 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 200 mg sodium; 4 g fiber.

SOURCE:

California Table Grape Commission

(Feature Impact) Peanut butter and jelly is a childhood favorite for a reason. The combination of creamy peanut butter and sweet fruit has been familiar, comforting and easy to enjoy for generations.

Think beyond the traditional sandwich by turning those flavors into these snackable Peanut Butter and Jelly Oat Bars. With a texture somewhere between baked oatmeal and a soft granola bar, the bars are moist but hold together well, making them a tasty, healthy option to take on the go.

Naturally gluten-free, oats provide whole-grain carbohydrates and fiber to keep kids energized and satisfied, whether they’re grabbing bars for breakfast or adding them to their lunchboxes. Peanut butter contributes protein and healthy fats for nutritional balance, while bananas and jam increase the family’s daily fruit intake.

The recipe is forgiving, so feel free to experiment with extra mix-ins like flaxseed, hemp hearts or chopped nuts. To adapt it for nut allergies, swap in sunflower seed butter or a different alternative. Use whatever type of jam, preserves or fruit spread your family prefers.

Decorate the bars – and add a little extra sweetness – by drizzling on a Greek yogurt glaze and sprinkling colorful dried berries over the top.

Find more recipes for your family to enjoy throughout the school year at Culinary.net.

Peanut Butter and Jelly Oat Bars

Recipe adapted from Sally’s Baking Addiction
Prep time: 10 minutes
Bake time: 25 minutes
Servings: 16

• 1          cup mashed bananas (about 3 medium or 2 large)
  
• 1/2       cup creamy or crunchy peanut butter
  
• 1/4       cup brown sugar
  
• 1          egg
  
• 1/2       cup milk (or non-dairy milk of choice)
  
• 2 1/2    cups old-fashioned whole oats
  
• 1          teaspoon baking powder
  
• 1/2       teaspoon salt
  
• 1          teaspoon ground cinnamon
  
• 1          teaspoon pure vanilla extract
  
•             raspberry or strawberry jam, to taste

Greek Yogurt Topping (optional):

• 1/2       cup Greek yogurt
  
• 1/2       teaspoon vanilla
  
• 1/2       cup powdered sugar
  
• freeze-dried raspberries or strawberries, to taste

1. Preheat oven to 350 F. Line 9-inch square baking pan with parchment paper, leaving enough overhang on sides to easily remove bars from pan. Set aside.
2. In large bowl or stand mixer, mash bananas. On medium speed, whisk in peanut butter, brown sugar, egg, milk, oats, baking powder, salt, cinnamon and vanilla. Batter should be thick but still pourable.
3. Pour mixture into prepared pan and use spoon or knife to swirl jam into batter. Bake 25-28 minutes, or until center is set.
4. Remove from oven and cool at room temperature 30-60 minutes then refrigerate pan until chilled, about 1 hour.
5. Lift parchment paper to remove bars from pan then cut into 16 equal squares.
6. To make optional yogurt topping: In bowl, whisk yogurt, vanilla and powdered sugar until smooth. Refrigerate at least 30 minutes before drizzling on bars. Add dried fruits, as desired.
7. Store leftover bars in airtight container and refrigerate up to 10 days.

Notes: Egg can be replaced with 1/4 cup unsweetened applesauce. Bars are difficult to cut before chilling.

SOURCE: Culinary.net