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Cook up a heart-healthy family meal

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A Heart-Healthy Family Meal

(Family Features) Making small changes to focus on your health, like following a healthy eating plan, can make a big difference in protecting your heart.

Developed by the National Heart, Lung, and Blood Institute, Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It requires no special foods, and instead provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

As an added bonus, sharing DASH-friendly meals with your loved ones can help take the guesswork out of putting nutritious dinners on your family’s table. For example, this easy and delicious Turkey and Beef Meatballs with Whole-Wheat Spaghetti recipe is one the entire family can help prepare.

In addition to a following a healthy eating plan, other self-care habits like taking time daily to destress, being more physically active and getting enough quality sleep can all benefit your heart. It’s also important to know what your blood pressure, cholesterol and blood sugar levels are and what a healthy weight is for you.

Learn more about the DASH eating plan and find recipes at nhlbi.nih.gov/DASH.

Watch video to see how to make this recipe!

Turkey and Beef Meatballs with Whole-Wheat Spaghetti

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

Cook time: 20 minutes

Servings: 4

  • 3          quarts water
  • 8          ounces dry whole-wheat spaghetti
  • 2          cups chunky tomato sauce
  • 4          teaspoons grated Parmesan cheese
  • 1          tablespoon fresh basil, rinsed, dried and chopped

Turkey Meatballs:

  • 6          ounces 99% lean ground turkey
  • 1/4       cup whole-wheat breadcrumbs
  • 2          tablespoons fat-free evaporated milk
  • 1          tablespoon grated Parmesan cheese
  • 1/2       tablespoon fresh chives, rinsed, dried and chopped
  • 1/2       tablespoon fresh parsley, rinsed, dried and chopped

Beef Meatballs:

  • 6          ounces 93% lean ground beef
  • 1/4       cup whole-wheat breadcrumbs
  • 2          tablespoons fat-free evaporated milk
  • 1          tablespoon grated Parmesan cheese
  • 1/2       tablespoon fresh chives, rinsed, dried and chopped
  • 1/2      tablespoon fresh parsley, rinsed, dried and chopped
  1. Preheat oven to 400 F.
  2. In 4-quart saucepan over high heat, bring water to boil.
  3. Add pasta and cook according to package directions. Drain and set aside.
  4. To make turkey meatballs: In bowl, combine ground turkey, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons turkey mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight turkey meatballs are made.
  5. To make beef meatballs: In separate bowl, combine ground beef, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons beef mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight beef meatballs are made.
  6. Bake meatballs 10 minutes until minimum internal temperature of 165 F is reached.
  7. Warm sauce, if necessary.

To serve: Serve four meatballs with 3/4 cup pasta, 1/2 cup sauce, 1 teaspoon Parmesan cheese and 1 pinch basil per portion.


SOURCE:
National Heart, Lung, and Blood Institute

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EDIBLES

Smoke your Thanksgiving turkey for tasty twist on tradition

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(Culinary.net) Make room in the oven this Thanksgiving with a Spatchcock Smoked Turkey recipe that stays moist and tender. By relying on the smoker rather than a traditional baked bird, you can keep the oven freed up for savory sides and delectable desserts.

Visit Culinary.net to find more Thanksgiving recipes.

Spatchcock Smoked Turkey

Recipe courtesy of “Cookin’ Savvy”
Servings: 8-10

  • 1 stick melted butter
  • 2 tablespoons garlic powder
  • 2 tablespoons onion powder
  • 2 tablespoons thyme
  • 2 tablespoons lemon powder
  • 1 turkey (10 pounds)
  1. Heat smoker to 225 F.
  2. Mix melted butter, garlic powder, onion powder, thyme and lemon powder. Rub entire turkey front and back with butter mixture.
  3. Smoke turkey until it reaches internal temperature of 150 F. While turkey finishes smoking, heat grill to at least 450 F.
  4. Sear turkey on grill until internal temperature reaches 165 F, about 10-15 minutes. Flip turkey breast side down 30 seconds to crisp skin. Use pizza peel to remove from grill.


SOURCE:
Culinary.net

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EDIBLES

Find Comfort in a One-Pot Pie

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(Family Features) That first day of chilly weather always feels the coldest before you’re accustomed to it, and an easy, warm, filling meal can help hit the spot. Better yet, this rendition of Shepherd’s Pie is made with just one pot so cleanup can be a snap.

Visit Culinary.net for more one-dish meal ideas that bring comfort to cool days.

Shepherd’s Pie

Recipe courtesy of “Cookin’ Savvy”
Servings: 8-12

  • 1 pound ground beef
  • 6 medium potatoes, peeled
  • 2 teaspoons thyme, divided
  • salt, to taste
  • pepper, to taste
  • 1 tablespoon onion powder
  • 1 can (6 ounces) tomato paste
  • 1/2 cup beef broth
  • 1 tablespoon garlic powder
  • 1/4 cup heavy cream
  • 1 bag (12 ounces) frozen mixed veggies
  1. Heat oven to 350 F.
  2. In Dutch oven, brown ground beef and drain fat.
  3. Boil potatoes until fork tender and mash them. Add 1 teaspoon thyme, salt and pepper, to taste, and set aside.
  4. Place ground beef back in Dutch oven and mix in onion powder, tomato paste, beef broth, garlic powder, cream and remaining thyme. Season with salt and pepper, to taste. Mix in frozen veggies.
  5. Cover meat mixture with potatoes and bake 25-30 minutes.


SOURCE:
Culinary.net

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Homemade meals to tackle takeout cravings

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(Family Features) Many busy weeknights come down to one decision for frazzled families: cook at home or give in to takeout cravings. Instead of stressing over a decision, enjoy the best of both worlds and make Asian-inspired dishes from the comfort of your own kitchen.

Featuring a blend of chilled, freshly chopped vegetables; ready-to-eat, pre-cooked noodles; gourmet dressing sauce; and crispy toppings, Fresh Express Hot or Cold Salad and Noodle Meal Kits offer two meal options in every bag – hot or cold – so you can make your salad, your way. Available in Teriyaki, Asian Sweet Ginger and Korean Sesame flavors, they’re the perfect inspiration for making takeout-style dishes at home.

Consider this Marinated Teriyaki Steak with Teriyaki Noodle Salad recipe, which combines juicy steak with crisp vegetables and pre-cooked Udon noodles for the ultimate at-home comfort food in an effortless meal. For a quick and delicious solution that may just become a family go-to, these Teriyaki Tofu Bowls are jam-packed with flavor, noodles and fresh veggies.

These homemade favorites feature a delicious blend of broccoli, red and green cabbage, kale, shredded carrots, radish and green onions in Fresh Express’s Hot or Cold Teriyaki Salad and Noodle Meal Kit. The vegetable blend is tossed with pre-cooked Udon noodles, white sesame seeds and crunchy wontons then finished with a gourmet teriyaki dressing sauce for familiar Asian flavor.

Visit freshexpress.com/hot-or-cold to discover more than 300 fresh recipes and find a store near you.

Marinated Teriyaki Steak with Teriyaki Noodle Salad

Prep time: 1 hour
Cook time: 24 minutes
Servings: 4

  • 1/2 cup dark soy sauce
  • 1/2 cup brown sugar
  • 1 tablespoon Sriracha sauce
  • 1/2 cup unsalted chicken stock
  • 1 pound flank steak
  • 1 tablespoon sesame oil
  • 1 bag (16.9 ounces) Fresh Express Hot or Cold Teriyaki Salad and Noodle Meal Kit
  1. In saucepan, add soy sauce, brown sugar, Sriracha sauce and chicken stock; bring to simmer while whisking. Simmer 4 minutes.
  2. Cool mixture down until cool to touch, about 20 minutes.
  3. Slice steak into thin strips and place in bowl. Pour marinade over steak and marinate for 1 hour.
  4. In large pan over medium-high heat, stir-fry steak 2 minutes.
  5. Remove steak from pan and allow to rest.
  6. In same pan used for steak, add oil and cook hot or cold kit according to instructions on bag.
  7. Add steak back to pan and stir to incorporate.
  8. Garnish with toppings from hot or cold kit and serve.

Teriyaki Tofu Bowls

Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4

  • 1 tablespoon rice wine vinegar
  • 2 tablespoons dark soy sauce
  • 1 tablespoon honey
  • 1 teaspoon fresh grated ginger
  • 1 tablespoon minced garlic
  • 2 teaspoons white pepper
  • 2 teaspoons Chinese five-spice
  • 1/3 cup neutral oil
  • 1 package (16 ounces) extra-firm tofu, cut into 1/2-inch pieces
  • 1 bag (16.9 ounces) Fresh Express Teriyaki Hot or Cold Salad and Noodle Meal Kit
  1. In bowl, whisk vinegar, dark soy sauce, honey, ginger, garlic, white pepper and Chinese five-spice until combined.
  2. Slowly pour oil into mixture while whisking vigorously. Place cut tofu in mixture and allow to sit 15 minutes.
  3. Bring large saute pan to medium-high heat and place tofu in, turning when crust forms.
  4. When tofu is finished, set aside and prepare hot or cold salad and noodle meal kit.
  5. Serve with tofu on top of hot or cold salad and noodle meal kit.


SOURCE:
Fresh Express

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