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Turn to whole grains for a nutritional boost

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(Family Features) Nutritious eating, including smarter snacking, is an important way to protect your heart and maintain overall health and wellness. While many people understand the basics of healthy eating – avoiding too many sugary treats, for example – some are confused about important food categories that can impact nutrition.

According to a survey conducted by The Harris Poll on behalf of the American Heart Association, U.S. adults are least knowledgeable about refined vs. whole grains compared to other food categories like fruits, vegetables and proteins. Whole grains are, in fact, a key feature of the Association’s recommendations for a heart-healthy diet.

There are two types of grain products: whole grains, which contain the entire grain, and refined grains, which have been milled into a finer texture like flour or meal. Most adults, according to the survey, are able to distinguish whole vs. refined grains. However, there are a few misperceptions.

Most incorrectly believe multi-grain bread is a whole grain. Additionally, only 17% believe sorghum is an example of a whole grain when it is, in fact, a whole grain option. Whole grains like sorghum, oatmeal and brown rice are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system.

https://www.youtube.com/embed/SLGiwD1v1Wk

These sweet, chewy Date Nut Granola Bars from the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff, are a perfect go-to snack for enjoying throughout the week. Popped sorghum adds a surprise ingredient for crunchy texture while dry-roasted oats and nuts provide a delicious, toasted flavor.

To discover more whole-grain recipes that can support a healthy heart, visit Heart.org/healthyforgood.

Date Nut Granola Bars

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 bar per serving)

  • Nonstick cooking spray
  • 1 1/2 cups rolled oats
  • 1/4 cup almond slices or whole almonds, coarsely chopped
  • 1/4 cup shelled pistachios, coarsely chopped
  • 1 cup pitted dates
  • 1/2 cup unsweetened dried cranberries
  • 1/4 cup uncooked whole-grain sorghum
  • 1/4 cup honey
  • 1/4 cup low-sodium peanut butter
  • 1 teaspoon vanilla extract
  • 1/8 teaspoon salt
  1. Preheat oven to 350 F.
  2. Line bottom and sides of 8-inch square baking pan with plastic wrap or parchment paper. Lightly spray with nonstick cooking spray.
  3. On large baking sheet, spread oats, almonds and pistachios in single layer. Bake 10-15 minutes, or until lightly brown, stirring occasionally. Let cool slightly.
  4. In food processor or blender, process dates and cranberries 1-1 1/2 minutes, or until chopped and clumpy. Transfer to large bowl.
  5. Put 2 tablespoons sorghum in silicone microwaveable bowl or clean, brown paper bag. If using microwaveable bowl, cover with lid. If using paper bag, roll shut and place on microwavable dinner plate with fold facing down. Microwave on high 2 minutes, or until there are more than 10 seconds between pops. Repeat with remaining sorghum, microwaving 1 1/2 minutes, or until more than 10 seconds between pops.
  6. Stir popped sorghum, oats, almonds and pistachios into date mixture.
  7. In small saucepan over low heat, heat honey and peanut butter 5 minutes, or until peanut butter is smooth and mixture is warmed, stirring occasionally. Remove from heat. Stir in vanilla and salt.
  8. Pour peanut butter mixture over date mixture, stirring to break into small clumps. Transfer half to baking pan. Using bottom of drinking glass or fingers lightly sprayed with nonstick cooking spray, press down firmly to flatten and pack tightly so clumps adhere to each other. Repeat with remaining half. Freeze, covered, about 1 hour, to firm.
  9. Place cutting board over pan. Turn pan over. Discard plastic wrap. Using knife, cut into 12 bars. Refrigerate leftovers in airtight container up to 1 week.


SOURCE:
American Heart Association

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EDIBLES

Living allergic in a food-centered world

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Food is supposed to bring people together.
It sits at the center of our holidays, church potlucks, birthday parties, first dates, family reunions and late-night kitchen conversations. In Texas especially, I feel like feeding people is one of the purest forms of love we know. We celebrate with casseroles, comfort with pies, and gather around smoked meats and shared desserts.
Food is hospitality. Food is belonging.
But for some people, food is also calculation.
Before the appetizers even arrive, some of us are already scanning ingredients, evaluating risk, rehearsing questions, and trying to determine whether asking those questions is about to make everyone at the table uncomfortable.

Read the full feature in On The Table in your Thursday Bowie News.

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EDIBLES

Go green with fresh spring salad

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(Feature Impact) While most people think of dirty kitchens, cramped closets and grimy garages when they hear “spring cleaning,” the popular phrase can apply to your menu, too. Refresh your family’s regular dining routines with fresh ingredients that call to mind the flavors of the season.

When it’s time to put the slow cooker away, consider this Spring Greens Salad with Mozzarella. Paired with an easy homemade lemon vinaigrette, it’s a delicious way to swap out heavier meals for a lighter lunch.

To find more springtime solutions, visit Culinary.net.

Spring Greens Salad with Mozzarella

Recipe adapted from Organic Authority

Servings: 4

  • 4          cups baby arugula or spring mix
  • 1/2       cup cubed mozzarella cheese
  • 1          tablespoon lemon zest
  • 2          tablespoons extra-virgin olive oil
  • 1          tablespoon fresh lemon juice
  •             sea salt, to taste
  •             freshly ground black pepper, to taste
  •             halved cherry tomatoes (optional)
  1. In large mixing bowl, combine arugula or spring mix, mozzarella and lemon zest; set aside.
  2. In small bowl, whisk olive oil and lemon juice vigorously with fork until smooth. Season with salt and pepper, to taste.
  3. Pour vinaigrette over greens; toss gently to coat. Top with halved cherry tomatoes, if desired.

Photo courtesy of Unsplash

    

SOURCE:

Culinary.net

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EDIBLES

Snack brighter: Fresh, flavorful nibbles

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(Feature Impact) When it comes to snacking, ease is often at the top of the wish list. Not far behind, however, are fresh flavors and real ingredients.

That’s where NatureSweet shines by adding a little color to snack plates with its tomatoes, cucumbers and peppers. Fair Trade and B Corp-certified, the produce company is widely recognized for meeting the highest standards of social and environmental performance, supporting agricultural workers and making a positive impact.

That commitment and the belief that “the more you put into something, the more you get out” shows up in flavorful recipes like these Caprese Skewers. Coated in a flavorful, fresh balsamic glaze, these light, colorful snacks make everything from after-school bites to weekend entertaining more fun.

Perfectly paired with fresh basil leaves and mozzarella, the star is Constellation tomatoes – a blended, balanced mix of classic cherry tomatoes, sweet yellow tomatoes, mini-heirloom tomatoes and orange cherry tomatoes. Easy to enjoy as a standalone sweet-and-healthy snack or as a palette-pleasing ingredient in a variety of recipes, it’s truly a tomato for every occasion.

Or if you prefer savory, hearty snacks, these Bruschetta Bagels are packed with flavor. Homemade bagels are topped with juicy Glorys cherry tomatoes – perfect for grilling, sauteing, roasting, baking or simply snacking – creamy goat cheese and a splash of balsamic to create a bite that feels indulgent but is packed with fresh ingredients.

Find more fresh recipe inspiration at NatureSweet.com.

Caprese Skewers

Recipe courtesy of The Produce Moms

Prep time: 15 minutes

Yield: 12 skewers

  • 2          tablespoons extra-virgin olive oil
  • 1          teaspoon Italian seasoning
  • 1/3       teaspoon cracked red pepper flakes
  • 1/8       teaspoon garlic powder
  • 1/8       teaspoon kosher salt
  • 12        mozzarella balls, drained and patted dry
  • 24        ounces NatureSweet Constellation tomatoes
  • 24        small fresh basil leaves
  • 1/4       cup balsamic glaze (optional)
  1. In small bowl, whisk olive oil, Italian seasoning, cracked red pepper flakes, garlic powder and salt.
  2. Add mozzarella balls. Gently toss to coat. For best flavor, marinate in fridge overnight.
  3. To assemble skewers: Thread tomato, folded basil leaf, marinated mozzarella ball, another folded basil leaf and another tomato. Repeat to make 12 skewers.
  4. Place on serving platter. If desired, drizzle balsamic glaze over skewers on serving platter.

Bruschetta Bagels

Prep time: 1 hour, 20 minutes

Yield: 8 bagels

Bagels:

  • 1          packet dry yeast
  • 1          tablespoon sugar
  • 1 1/4    cups lukewarm water, divided
  • 3 1/2    cups flour
  • 1          teaspoon salt
  • sesame seeds

Bruschetta:

  • 2          cups NatureSweet Glorys cherry tomatoes
  • 1/4       cup olive oil
  • 2          cloves garlic
  • 1/2       cup basil

Topping:

  • 1          cup goat cheese
  • 1/4       cup balsamic vinegar
  • salt, to taste
  • pepper, to taste
  1. To make bagels: In bowl, mix yeast, sugar and 1/2 cup lukewarm water; let rest 5 minutes.
  2. In separate large bowl, place flour and add yeast mixture, remaining lukewarm water and salt. Mix thoroughly with hands until homogenous mixture is obtained. Transfer to greased bowl, cover with plastic wrap and let rise 1 hour.
  3. Once dough rises, place on flat surface and divide into eight equal parts. Form small dough balls and, using finger, make hole in center of each to form bagels. Place on baking sheet, cover with kitchen towel and let rise 15 minutes.
  4. Preheat oven to 390 F.
  5. In pot of hot water over medium heat, cook each bagel 5 seconds, making sure they do not stick to each other. Remove from water and drain thoroughly. Place on parchment paper-lined plate, sprinkle with sesame seeds and bake 25 minutes.
  6. To make bruschetta: On cutting board, use knife to cut tomatoes in half. Transfer to bowl; add olive oil, garlic and basil then mix. Set aside.
  7. To make topping and serve: Cut bagels in half, place on cutting board and use knife to spread goat cheese on each bagel half. Add bruschetta and drops of balsamic vinegar then sprinkle with salt and pepper, to taste.
    

SOURCE:

NatureSweet

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