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3 smart ways to support brain health

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(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
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.


SOURCE:
California Table Grape Commission

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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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