EDIBLES

Quick, easy recipes to add to your dinner rotation

Published

3 years ago

12/13/2023

(Family Features) Making time for meals together can have a positive impact on the well-being of families, including children and adolescents. In fact, regular meals at home can help reduce stress and boost self-esteem, according to research published in “Canadian Family Physician.”

Mealtime conversations are also a perfect opportunity to connect with your loved ones. A study published in “New Directions for Child and Adolescent Development” showed these conversations help improve children’s vocabularies more than being read aloud to.

Making time for meals together shouldn’t require spending all night in the kitchen, however. A simple-to-prepare ingredient like eggs can help you spend less time cooking and more time with family.

For example, these heart-healthy recipes for Poached Egg Tostadas with Avocado-Tomatillo Salsa, Sweet Potato Hash with Eggs and Poblano Frittata from the Healthy for Good Eat Smart initiative, nationally supported by Eggland’s Best, are ready in 15 minutes or less. They include a wide variety of vegetables, fruit, whole grains and healthy protein sources, which are recommended by the American Heart Association to help prevent heart disease and stroke.

To find more tips for family mealtimes and recipe inspiration, visit heart.org/eatsmart.

Poached Egg Tostadas with Avocado-Tomatillo Salsa

Servings: 4 (1 egg and 1/2 cup salsa per serving)

Nonstick cooking spray
4 corn tortillas (6 inches each)
4 cups water
1 tablespoon white vinegar
4 large eggs

Salsa:

1 medium avocado, diced
1 medium Anaheim or poblano pepper, seeds and ribs discarded, diced
1 medium tomatillo, papery husk discarded, washed and diced
1/2 medium tomato, diced
1/4 cup diced red onion
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 medium garlic clove, minced
1/8 teaspoon salt

Preheat oven to 400 F. Line baking sheet with aluminum foil. Lightly spray foil with nonstick cooking spray.
Arrange tortillas in single layer on foil. Lightly spray tortillas with nonstick cooking spray. Using fork, pierce tortillas to prevent from filling with air. Bake 5-6 minutes on each side, or until golden brown. Transfer to serving plates.
In large skillet over high heat, bring water and vinegar to boil.
Once water is boiling, reduce heat and simmer. Break egg into cup then carefully slip egg into simmering water. Repeat with remaining eggs, avoiding eggs touching in water. Simmer 3-5 minutes, or until egg whites are completely set and yolks are beginning to set but aren’t hard. Using slotted spoon, drain eggs. Place each egg on tostada.
To make salsa: In medium bowl, gently stir together avocado, pepper, tomatillo, tomato, red onion, cilantro, lime juice, garlic and salt. Serve with tostadas.

Nutritional information per serving: 185 calories; 11 g total fat; 2.5 g saturated fat; 3 g polyunsaturated fat; 5 g monounsaturated fat; 186 mg cholesterol; 169 mg sodium; 15 g carbohydrates; 3 g fiber; 2 g total sugars; 9 g protein.

Poblano Frittata

Servings: 4 (2 wedges per serving)

4 large eggs
1/4 cup fat-free milk
2 tablespoons chopped fresh cilantro
1 teaspoon olive oil
2 medium poblano peppers, seeds and ribs discarded, chopped
2 cups frozen whole-kernel corn, thawed
2 medium green onions, chopped
1/4 cup finely shredded Cotija cheese or crumbled queso fresco
1 medium tomato, chopped
1/4 cup fat-free sour cream

In medium bowl, whisk eggs, milk and cilantro.
In medium skillet over medium heat, heat oil, swirling to coat bottom of skillet. Cook poblano peppers 3 minutes, or until browning on edges, stirring frequently.
Stir in corn and green onion. Reduce heat to medium-low and carefully pour in egg mixture. Cook, covered, 10 minutes, or until mixture is just set on edges and still soft in center. Avoid overcooking. Remove from heat.
Sprinkle with cheese. Cut into eight wedges. Place two wedges on each plate. Top with tomatoes and sour cream.

Nutritional information per serving: 244 calories; 8.5 g total fat; 2.5 g saturated fat; 1.5 g polyunsaturated fat; 3 g monounsaturated fat; 192 mg cholesterol; 177 mg sodium; 27 g carbohydrates; 4 g fiber; 8 g total sugars; 13 g protein.

Sweet Potato Hash with Eggs

Servings: 4 (1 cup per serving)

2 teaspoons canola or corn oil
1/2 medium onion, chopped
4 medium sweet potatoes, peeled and cut into 1/2-inch cubes
1/2 medium red or green bell pepper, chopped
2/3 cup fat-free, low-sodium vegetable broth
2 teaspoons minced garlic
2 teaspoons smoked paprika
1 teaspoon ground cumin
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon coarsely ground pepper
1/8 teaspoon salt
4 large eggs
hot pepper sauce (optional)

In pressure cooker set on saute, heat oil. Cook onion 3 minutes, or until soft, stirring frequently. Turn off pressure cooker.
Stir in potatoes, bell pepper, broth, garlic, paprika, cumin, thyme, pepper and salt. Secure lid. Cook on high pressure 3 minutes. Quickly release pressure. Turn off pressure cooker.
Remove pressure cooker lid. Crack one egg into small bowl. Using back of spoon, make small well in potatoes. Slip egg into well. Repeat with remaining eggs, making separate well for each egg. Secure lid with pressure vent open. Saute 2 minutes. Let stand on “keep warm” setting 2 minutes, or until eggs are cooked to desired consistency.
Serve hash sprinkled with dash of hot pepper sauce, if desired.

Nutritional information per serving: 258 calories; 7.5 g total fat; 2 g saturated fat; 1.5 g polyunsaturated fat; 3 g monounsaturated fat; 186 mg cholesterol; 244 mg sodium; 39 g carbohydrates; 6 g fiber; 9 g total sugars; 10 g protein.

SOURCE:
American Heart Association

EDIBLES

Published

6 days ago

10/08/2026

bowienews

Spices are the key to great cooking year round, but especially during the holiday
season. What would apple cider, gingerbread cookies or pumpkin pie be without their distinct spicy flavors? Bland! Spices, whether subtle or bold, make the difference between an average meal and a memorable one. Fall is an earth-toned season filled with a pallet of warm colors, so it’s fitting that we also connect the season with “warm” spices.
Warm spices are known for their strong and fragrant flavor and include cinnamon, ginger, nutmeg, cloves and cardamom. Variations of these spices are mixed together and sold as pumpkin spices, gingerbread spices and garam masala. As the weather cools, try combining
these warm flavors with another fall favorite—popcorn. Popcorn is a whole grain that provides carbohydrates and fiber to the diet and is naturally low in fat and calories. Consuming at least 3 or more ounce equivalents of whole grains per day can reduce the risk of several chronic diseases and may help with weight maintenance. That’s good news for your waistline. As health- conscious cooks look for ways to add taste appeal to snacks like popcorn, pairing them
with warm spices is a great solution.

Cinnamon-Spice Berry Popcorn
6 cups air-popped popcorn
3 tbsp. brown sugar
3 tbsp. light corn syrup
1 1/2 tsp. cinnamon
1/4 tsp. ginger
1/4 tsp. nutmeg
1/8 tsp. cloves
1 1/2 tbsp. light margarine
1/2 cup Craisins

Combine brown sugar, corn syrup, spices,
and margarine in microwave-safe bowl;
cook on HIGH heat for 2 1/2 minutes
until bubbly hot.
Add Craisins to popcorn; toss with hot sugar
mixture until well coated. Cool mixture
before serving or store in airtight container.
Serves: 4
Maple Pumpkin Spice Popcorn
2 tbsp. brown sugar
2 tbsp. maple syrup
1 1/2 tsp. pumpkin spice mix
1 tbsp. butter or margarine
1/2 cup chopped pecans, optional
5 cups popped popcorn
In a large saucepan or pot, heat brown sugar,
maple syrup and pumpkin pie spice mix
over medium heat. Cook, stirring, 3 minutes
or until sugar is dissolved and mixture is
bubbling. Stir in butter until melted and well
blended. Add pecans, if desired, and popcorn
and stir until well coated.
Allow mixture to cool before serving. Serve
immediately or store in an airtight container.
Yield: 5 cup

EDIBLES

October is National Popcorn Poppin’ Month

Published

2 weeks ago

10/01/2026

bowienews

Pop Up a Celebratory Snack
Popcorn lovers rejoice: October is National Popcorn Poppin’ Month, a seasonal celebration of one
of America’s oldest and most beloved snack foods.
As farmers head into the fields to harvest crops, families and friends gather to enjoy this ever-
popular treat. Whether it’s prepared on the stovetop, in the microwave or ready to eat from the
bag, Americans consume 14 billion quarts of this whole grain each year.
Celebrated for its seed-to-snack simplicity, popcorn is also non-GMO, vegan, gluten-free, sugar-
free and naturally low in fat and calories, which makes it an easy fit for dietary preferences – and
it’s budget-friendly.
Add in popcorn’s irresistible smell, taste and versatility, and it’s easy to understand its
popularity. With so many different ways to eat it –plain, buttered or blended with the irresistible
flavors of this French Onion Popcorn recipe – popcorn fits many moods and occasions.
Pop up a bowl and join the Popcorn Poppin’ Month celebration with more recipes at popcorn.org.
French Onion Popcorn
Ingredients

10 cups popped yellow popcorn
3 tablespoons unsalted butter
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/4 teaspoon dried parsley
1/4 teaspoon dried rosemary, crushed
1/4 teaspoon black pepper
1/4 teaspoon kosher salt, plus more to taste
1 cup finely grated Gruyère cheese
1/2 cup finely grated Parmesan cheese
Directions

Preheat oven to 300°F. Line large rimmed baking sheet with parchment paper and set
aside. Place popcorn in a large bowl, removing any unpopped kernels.
Melt butter in small saucepan or microwave safe bowl. Remove from heat and stir in
onion powder, garlic powder, dried thyme, dried parsley, dried rosemary, black pepper
and salt until combined.
Drizzle popcorn with seasoned butter and toss well until evenly coated. Add Gruyère and
Parmesan, tossing again to distribute cheese evenly.
Spread popcorn in an even layer on prepared baking sheet. Bake, stirring halfway
through, until cheese is melted and popcorn is lightly crisp, about 8 to 10 minutes.
Let cool for 5 minutes before serving. Taste and season with additional salt, if desired

EDIBLES

Pack pasta salad in a jar for taste of summer for school lunch

Published

3 weeks ago

09/24/2026

bowienews

(Feature Impact) When students open up their lunchboxes in the cafeteria, it’s fun to be greeted with something bright, colorful and fresh. Pasta salad is a summer picnic staple, but once the weather starts to cool and kids head back to school, there’s nothing to say you can’t send a taste of summer with them.

The beauty of pasta salad is it’s totally customizable, ideal for eating cold and easy to make ahead of time. That means you can spend the evening before school dishing up jars then pop them in the fridge for a quick morning grab-and-go lunchbox filler. Adults in the household can take one to work while kids have their own at school – and if anyone wants a different dressing or no olives, it’s an easy accommodation.

If you’re making this Pasta Salad in a Jar recipe as the main course instead of a lunchtime side, up the protein by adding beans, chicken or cubed cheese to keep kids energized for the second half of the day. Choose whole-grain or high-protein pasta for an extra nutritional boost, and pack in vitamins and fiber with plenty of crunchy fresh produce, from cucumbers and carrots to tomatoes and olives.

Find more school-day recipes at Culinary.net.

Pasta Salad in a Jar

Recipe adapted from Best of This Life
Prep time: 10 minutes
Servings: 1

Dressing:

2 tablespoons olive oil
2 tablespoons red wine vinegar
1/8 teaspoon dried basil
1/8 teaspoon oregano
1/8 teaspoon parsley
salt, to taste
freshly ground pepper, to taste

1/4 cup canned chickpeas, rinsed
1/2 cup halved grape tomatoes
1/2 cup diced cucumber
2 tablespoons sliced Kalamata olives
1 cup cooked pasta of choice, cooled
1 cup chopped spinach

To make dressing: In canning jar, combine olive oil, vinegar, basil, oregano, parsley and salt and pepper, to taste. Stir in chickpeas.
Layer tomatoes, cucumbers, olives, cooked pasta and spinach over dressing.
Refrigerate until ready to serve. To serve, flip jar over and lightly shake to combine dressing with other ingredients.

Photo courtesy of Unsplash

SOURCE:

Culinary.net