EDIBLES
3 smart ways to support brain health
(Family Features) Staying healthy goes far beyond physical activity. If you’re laying out a path toward healthier living, keep your brain’s fitness top of mind. As the command center of the body, it influences every aspect of life and requires healthy stimulation, nourishment and adequate rest.
Consider a few key suggestions from the experts at the Mayo Clinic to keep your brain sharp:
Satisfy Cravings with Healthy Foods
You can establish a strong foundation for brain health by consuming healthy, whole foods such as whole grains, fish, legumes and healthy fats, plus an abundance of fruits and vegetables, including grapes and leafy greens. Research suggests grapes help maintain a healthy brain. In a human study of elderly subjects with mild cognitive decline, UCLA researchers found consuming 2 1/4 cups of grapes every day preserved healthy metabolic activity in regions of the brain associated with early-stage Alzheimer’s disease.
Combinations of these healthy foods can be made into tasty dishes that support brain health such as this Chicken and Grape Cauliflower Rice Bowl, which features fresh Grapes from California alongside grilled chicken, cauliflower, zucchini, garbanzo beans and healthy spices.
Sleep Well
Health experts recommend aiming for at least seven hours of sleep per night. As noted by the Mayo Clinic, adequate sleep may help boost overall memory and brain health by giving the brain time to effectively consolidate memories.
Sweat It Out
Physical activity provides well-known benefits for the entire body, including increasing blood flow to the brain. After breaking a sweat, make sure you refuel with a post-workout snack like Grapes from California for natural hydration and an energy boost.
For more information on grapes and brain health, visit GrapesfromCalifornia.com and find more tasty recipes that support brain health.
Chicken and Grape Cauliflower Rice Bowl
Servings: 4
Chicken:
- 1/2 tablespoon olive oil
- 1 teaspoon minced garlic
- 1 teaspoon minced fresh ginger
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- salt, to taste
- pepper, to taste
- 1 pound (3-4 pieces) small boneless, skinless chicken breast halves
Zucchini:
- 1 tablespoon olive oil
- 2 medium zucchini, trimmed and cut into 3/4-inch chunks
- 1 1/3 cups halved red Grapes from California
Cauliflower Rice:
- 1 bag (1 pound) thawed frozen riced cauliflower
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1/3 cup water
- 2 large garlic cloves, minced
- 2 teaspoons fresh ginger, minced
- 1 tablespoon ground cumin
- 1 teaspoon turmeric
- 1 can (15 ounces) garbanzo beans, drained and rinsed well
- 1/3 cup chopped fresh cilantro
- salt, to taste
- pepper, to taste
- To make chicken: In medium bowl, combine oil, garlic, ginger and cumin. Add turmeric, season lightly with salt and pepper, to taste, and whisk to blend. Lightly pound chicken pieces to even them out then turn to coat in oil-spice mixture. Let stand 20-30 minutes.
- Heat heavy, large skillet over medium-high heat until hot. Add chicken, smooth side down, and cook until golden brown underneath, about 4 minutes. Flip with spatula, reduce heat to medium and cook about 4 minutes until just cooked through. Transfer chicken to plate and tent with foil. Do not clean pan.
- To make zucchini: In medium skillet over medium-high heat, heat oil until hot. Add zucchini pieces and cook, stirring often until crisp-tender, about 4 minutes. Remove from heat.
- To make cauliflower rice: In colander, drain cauliflower well. In same large skillet used for chicken, add oil, onion and water over medium heat; cook, stirring until softened, about 3 minutes. Add garlic, ginger, cumin and turmeric; cook, stirring, 3 minutes. Add drained cauliflower and garbanzo beans; cook until hot, about 5 minutes. Stir in cilantro and season with salt and pepper, to taste.
- Divide cauliflower rice among four large soup bowls. Slice chicken against grain and arrange on top of cauliflower rice along with grapes and cooked zucchini. Serve warm.
Nutritional information per serving: 420 calories; 34 g protein; 42 g carbohydrates; 14 g fat (30% calories from fat); 2.5 g saturated fat (5% calories from saturated fat); 65 mg cholesterol; 280 mg sodium; 10 g fiber.
EDIBLES
Smoke your Thanksgiving turkey for tasty twist on tradition
(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)
- Heat smoker to 225 F.
- Mix melted butter, garlic powder, onion powder, thyme and lemon powder. Rub entire turkey front and back with butter mixture.
- Smoke turkey until it reaches internal temperature of 150 F. While turkey finishes smoking, heat grill to at least 450 F.
- 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
EDIBLES
Find Comfort in a One-Pot Pie
(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
- Heat oven to 350 F.
- In Dutch oven, brown ground beef and drain fat.
- Boil potatoes until fork tender and mash them. Add 1 teaspoon thyme, salt and pepper, to taste, and set aside.
- 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.
- Cover meat mixture with potatoes and bake 25-30 minutes.
SOURCE:
Culinary.net
EDIBLES
Homemade meals to tackle takeout cravings
(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
- In saucepan, add soy sauce, brown sugar, Sriracha sauce and chicken stock; bring to simmer while whisking. Simmer 4 minutes.
- Cool mixture down until cool to touch, about 20 minutes.
- Slice steak into thin strips and place in bowl. Pour marinade over steak and marinate for 1 hour.
- In large pan over medium-high heat, stir-fry steak 2 minutes.
- Remove steak from pan and allow to rest.
- In same pan used for steak, add oil and cook hot or cold kit according to instructions on bag.
- Add steak back to pan and stir to incorporate.
- 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
- In bowl, whisk vinegar, dark soy sauce, honey, ginger, garlic, white pepper and Chinese five-spice until combined.
- Slowly pour oil into mixture while whisking vigorously. Place cut tofu in mixture and allow to sit 15 minutes.
- Bring large saute pan to medium-high heat and place tofu in, turning when crust forms.
- When tofu is finished, set aside and prepare hot or cold salad and noodle meal kit.
- Serve with tofu on top of hot or cold salad and noodle meal kit.
SOURCE:
Fresh Express
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