EDIBLES
Prioritize heart health with a balanced eating plan
(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
- To make marinade: In large bowl, combine lemon juice, olive oil, oregano and garlic.
- 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.
- 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.
- Preheat broiler to high with rack 3 inches from heat source.
- Broil steak about 10 minutes on each side to minimum internal temperature of 145 F. Let cool 5 minutes before carving.
- Slice thinly across grain into 12 slices.
- 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
- Preheat oven to 350 F.
- To prepare salmon: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate 10-15 minutes.
- Remove salmon from marinade.
- 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.
- 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.
- Add vegetables and continue stir-frying 2-3 minutes, or until heated through. Add soy sauce.
- 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
- Preheat oven to 350 F.
- To prepare pork chops: Season pork chops with pepper and orange zest.
- 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.
- To make sauce: Add chicken broth to saute pan and stir to loosen brown bits from pork chops. Set aside.
- In small saucepan over medium heat, cook grated apples, cinnamon stick and bay leaf until apples begin to soften.
- 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.
- Peel orange and cut into eight sections.
- Serve one pork chop with 1/4 cup sauce and two orange segments.
Photos courtesy of Getty Images
EDIBLES
Warm up mornings with a fresh casserole
(Culinary.net) On a cool, crisp morning, it’s hard to beat an exciting twist on a breakfast classic.
This French Toast Casserole is crisp on top while soft and moist in the middle, coming fresh out of the oven with the aroma of maple syrup and pecans that will have the whole house eager for a bite. It’s easy enough to make fresh in the morning- but can also be prepared the night before so all you have to do is add the topping and pop it in the oven.
Find more fresh breakfast recipes to start your day at Culinary.net.
Watch video to see how to make this recipe!
French Toast Casserole
- 1 loaf French bread (about 1 1/2 pounds), cut into 1-inch cubes
- 5 large eggs
- 1 1/2 cups unsweetened milk
- 2 tablespoons brown sugar
- 2 teaspoons vanilla extract
- 1 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1/4 teaspoon sea salt
- maple syrup, for serving
Topping:
- 2 tablespoons unsalted butter or coconut oil, melted
- 2 tablespoons brown sugar
- 1/2 cup chopped pecans
- 1 cup frozen strawberries
- 1 cup frozen blueberries
- confectioners’ sugar, for dusting
- Grease 9-by-13-inch baking dish. Place bread cubes in baking dish. In large bowl, whisk eggs, milk, brown sugar, vanilla, cinnamon, nutmeg and salt. Pour mixture evenly over bread cubes.
- If making casserole ahead, cover baking dish and refrigerate overnight. If baking immediately, let stand 30 minutes at room temperature to allow bread to soak up egg mixture.
- Preheat oven to 350 F.
- To make topping: Drizzle casserole with melted butter and sprinkle with brown sugar and pecans. Top with strawberries and blueberries.
- Cover and bake 35 minutes then uncover and bake 10-20 minutes, or until topping is browned and egg mixture has mostly set.
- Remove from oven, cover loosely with foil and let stand 10 minutes. Dust with confectioners’ sugar. Serve with maple syrup.
SOURCE:
Culinary.Net
EDIBLES
Create showstopping holiday meals with recipes featuring premium pork
(Family Features) If you’re wondering what to serve for a delightful holiday meal, look no further than pork – a perfect match for festive menus as it’s easy to prepare, versatile, budget-friendly and pairs well with seasonal ingredients.
With flavorful, mouthwatering recipes like Apple Cider Balsamic Glazed Pork Loin and Stuffing-Filled Pork Chops, Coleman All Natural Meats offers trusted premium pork sourced from American farmers who humanely raise livestock with no antibiotics ever and no added hormones. All its pork is made of Heritage Breed Duroc, which is known for its tenderness, superior marbling, juiciness and flavor.
These elevated, seasonal pork recipes offer a delicious and unexpected twist your friends and family will love at your next holiday gathering.
For more recipe inspiration, visit ColemanNatural.com.
Apple Cider Balsamic Glazed Pork Loin
Prep time: 10-15 minutes
Cook time: 45-60 minutes
Servings: 6
- 1 Coleman Pork Loin (4 pounds)
- salt, to taste
- pepper, to taste
- 1 tablespoon olive oil
Glaze:
- 1 cup apple cider vinegar glaze
- 6 tablespoons whole grain mustard
- 4 teaspoons balsamic vinegar
- 1 teaspoon minced rosemary
- 1 teaspoon minced sage
- 1 teaspoon minced thyme
- 2 teaspoons minced garlic
- salt, to taste
- pepper, to taste
- 2 tablespoons olive oil
- 4-6 sliced apples
- Preheat oven to 350 F and line sheet pan with parchment paper. Set aside.
- Remove pork from packaging and pat dry with paper towel. Season all sides with salt and pepper, to taste.
- To make glaze: In bowl, whisk apple cider vinegar glaze, mustard, balsamic vinegar, rosemary, sage, thyme and garlic. Add salt and pepper, to taste. In steady stream, slowly add olive oil to emulsify while whisking.
- In large skillet, heat oil over medium-high heat. Sear pork loin 2-3 minutes on each side.
- Move pork to lined baking sheet and brush on about half the glaze. Roast 30 minutes.
- Remove pork from oven and spread sliced apples around pork loin. Brush remaining glaze over pork and apples. Bake 20-30 minutes, or until internal temperature reaches 150 F.
- Let pork loin rest at least 10 minutes before slicing.
Stuffing-Filled Pork Chops
Prep time: 10-15 minutes
Cook time: 30-45 minutes
Servings: 6
Stuffing:
- 1 small box biscuit mix
- 1 stick butter
- 2-3 stalks finely diced celery
- 1 finely diced onion
- 1 teaspoon poultry seasoning
- 1-2 cups chicken broth
- 1 bag cornbread stuffing mix
- 2 eggs, beaten
- salt, to taste
- pepper, to taste
- 6 Coleman Natural bone-in or boneless pork chops
- oil
- 1 teaspoon minced garlic
- 1 teaspoon minced sage
- 1 teaspoon minced thyme
- 1 teaspoon minced rosemary
- To make stuffing: Bake biscuits according to package directions 1 day ahead. Dry biscuits will absorb more broth.
- Preheat oven to 350 F.
- In skillet, melt butter then add celery and onions. Saute until onions are translucent then add poultry seasoning and half the broth. Set aside to cool.
- In bowl, combine stuffing mix, crumbled biscuits and eggs.
- Add onion mix to bowl and mix well. Add leftover broth if mixture is too dry. Set aside.
- Slit each chop on rounded side, cutting almost through to bone, to create deep pockets for stuffing.
- Season chops with garlic, sage, thyme and rosemary. Fill each chop with stuffing mixture. Use toothpicks to keep chops closed.
- Preheat skillet with oil over medium-high heat and sear each chop 2-3 minutes on each side.
- Once chops are seared, add remaining stuffing to pan, cover with foil and bake 30-45 minutes until chops reach 140 F in center. Remove foil for last 10 minutes to brown top of stuffing, if desired.
SOURCE:
Coleman Natural Foods
EDIBLES
Transform holiday leftovers into vibrant, flavorful meals
(Family Features) Once your holiday feast comes to pass, you’re almost certain to find your refrigerator stuffed with leftovers. However, that doesn’t mean you want to eat the same meal again and again in the days that follow.
The star of many seasonal celebrations, turkey can be reused in a variety of post-holiday dishes to cut down on food waste and create fresh new meals your whole family can enjoy. Featuring a unique blend of 100% natural chili peppers, lime and sea salt, Tajín pairs perfectly with turkey, making it a go-to for creative leftovers.
Gone are the days of simply reheating turkey and stuffing or making a turkey sandwich. Instead, reinvent your holiday extras through fresh takes on classic dishes like this comforting Leftover Holiday Biscuit Pot Pie or spicy Leftover Turkey Carnitas Tacos.
For more holiday recipe inspiration, visit tajin.com/us.
Leftover Holiday Biscuit Pot Pie
Total time: 45 minutes
Servings: 4
Biscuits:
- 1 1/2 cups all-purpose flour
- 2 teaspoons baking powder
- 2 1/2 teaspoons sugar
- 1/4 teaspoon salt
- 2 teaspoons cream of tartar
- 1/2 cup cold unsalted butter
- 2/3 cup buttermilk
- 1 tablespoon butter, melted
Turkey Pot Pie Filling:
- 1/2 cup turkey fat
- 1 1/2 cups diced onion
- 1 1/2 cups diced carrots
- 1 1/2 cups diced celery
- 1 bay leaf
- 1 tablespoon minced garlic
- 1 tablespoon chopped thyme
- 1 tablespoon diamond crystal coarse salt
- 1 tablespoon coarse black pepper
- 1 cup all-purpose flour, divided
- 8 cups cold turkey stock
- Tajín Clasico Seasoning, to taste (about 1 tablespoon)
- 6 cups leftover cooked turkey, chopped
- To make biscuits: In mixing bowl, combine flour, baking powder, sugar, salt and cream of tartar.
- Grate butter and mix with dry ingredients.
- Carefully add buttermilk and mix until incorporated.
- Fold over 5-6 times, roll out and cut into 10-12 rounds.
- Place cut biscuits on floured surface.
- Refrigerate 30 minutes.
- To make turkey pot pie filling: Preheat oven to 375 F.
- Heat large pot over high heat and add turkey fat.
- Add onions, carrots, celery, bay leaf, garlic, thyme, salt and pepper; gently sweat.
- Add 1/2 cup flour and cook 2-3 minutes.
- Add turkey stock 2 cups at a time, allowing to thicken before adding more.
- In bowl, mix remaining flour with turkey.
- Add turkey pot, bring to simmer until thickened.
- Add seasoning, to taste.
- Add pot pie filling to casserole dish and gently place biscuits closely together on top.
- Brush biscuits with melted butter and bake 25-30 minutes.
- Remove from oven and cool 10-15 minutes before serving.
Leftover Turkey Carnitas Tacos
Total time: 25 minutes
Servings: 2 (2-3 tacos each)
- 4-6 garlic cloves, peeled and separated
- 1 pinch salt
- 1/2 cup fresh bitter orange juice or fresh lime juice with fresh orange juice combo
- 1/2 cup olive oil
- 1 teaspoon Tajín Clasico Seasoning
- 1 cup leftover turkey, shredded
- 1 cup duck fat, ghee or high smoke point oil of choice
- 4-6 tortillas
Toppings (optional):
- pico de gallo
- pickled onions
- cilantro
- pomegranate seeds
- avocado
- With mortar and pestle, crush together garlic cloves and salt, make paste and place in medium bowl.
- Stir in juice, olive oil and seasoning.
- Fold mojo into shredded turkey meat.
- In large, heavy-bottomed pot over high heat, melt duck fat and wait until it forms a wave. Add turkey, in batches, stirring often, until meat turns light golden brown, then lower heat to medium. Turn off heat.
- Heat up tortillas, place turkey carnitas on top and add pico de gallo, pickled onions, cilantro, pomegranate seeds or avocado as desired.
Note: Once browned in duck fat, carnitas can be stored in the fat overnight and reheated over low heat to melt fat and warm carnitas.
SOURCE:
Tajín
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