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Add this superfruit to your menu for heart-healthy meals – Bowie News
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Add this superfruit to your menu for heart-healthy meals

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(Family Features) It’s no secret that adding greens to your menu – morning, noon and night – can go a long way toward healthier eating habits. While most people think of lettuce, kale, spinach, cucumbers and Brussels sprouts, don’t forget avocados are a superfruit you can use to add good fats and great taste to recipes throughout the day.

As a versatile fruit with naturally good fats and nearly 20 vitamins and minerals, avocados have become a household staple. Avocados From Mexico is a national supporter of the American Heart Association’s Healthy for Good Initiative – Eat Smart Program, encouraging people to incorporate a variety of fruits, vegetables and other heart-healthy foods into their meals.

By supporting this initiative, Avocados From Mexico is helping to raise awareness about the importance of making smart nutrition choices. The brand’s “Good Fats Meet Great Taste” campaign, featured at select Kroger locations, highlights the importance of balanced nutrition and fresh food choices as part of an overall heart-healthy lifestyle.

Avocados provide a good source of naturally unsaturated fats, which can be part of a heart-healthy eating pattern when consumed in place of saturated fats. A well-balanced diet that includes nutrient-rich foods like avocados, whole grains, lean proteins and fiber-rich vegetables can support overall heart health. In addition to good fats, avocados are also a good source of fiber, with 3 grams per one-third of a medium avocado.

If you’re looking for an easy yet tasty way to add more avocados to your family’s menu, this Avocado, Brussels Sprout, Kale and Date Salad provides a delicious introduction to the superfruit. Loaded with greens and fit for sharing with a crowd, you can do your part to bring avocados to your nearest and dearest, neighbors or anyone you’re hosting for a fresh, better-for-you meal.

The best part: This heart-healthy dish comes together in a snap. Just process the homemade dressing featuring dates, Dijon mustard and apple cider vinegar. Then toss Brussels sprouts, kale, red onion, pistachios and, of course, avocados before combining with the dressing.

Finally, serve with shaved Parmesan cheese on the side (so guests who prefer to avoid dairy can do so) and enjoy for a fresh meal that’s equal parts delicious and nutritious. Sliced avocados are the star of the dish, with naturally good fats and nearly 20 vitamins and minerals, making this an always good, super fun recipe and a way to begin making smarter food choices.

Discover more ways to add heart-healthy meals to your menu by visiting AvocadosFromMexico.com/avocado-nutrition.

Avocado, Brussels Sprouts, Kale and Date Salad

Servings: 8

Dressing:

  • 1 tablespoon lemon juice
  • 2 tablespoons apple cider vinegar
  • 4 dates, pitted, softened
  • 2 teaspoons Dijon mustard
  • 1/4 cup olive oil
  • 2 Avocados From Mexico, sliced
  • 6 cups Brussels sprouts, shaved or shredded
  • 3 cups lacinto (dinosaur) kale, shredded
  • 1 cup red onion, sliced
  • 1/2 cup pistachios (or pumpkin seeds), shelled
  • reduced-fat (sharp) Parmesan cheese, shaved or grated, for topping (optional)
  1. To make dressing: In food processor, process lemon juice, apple cider vinegar, pitted dates and mustard. Slowly add olive oil to combine.
  2. To make salad: In large salad bowl, combine avocados, shaved Brussels sprouts, kale, red onion and pistachios. Drizzle salad dressing evenly over greens and toss until well-coated.
  3. Serve with shaved Parmesan cheese, if desired.


SOURCE:
Avocados From Mexico

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Create fresh, filling springtime salads

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(Family Features) When the crisp air of spring tickles your face and sunrays splash you with warmth, you know salad season has arrived. With fresh flavors abounding this season, the options are nearly endless – just choose your favorite base, toppings and dressings and you’re set with a delicious first course or hearty meal all on its own.

Not every salad requires leafy greens for the base, however. Consider this Greek Beet and Watermelon Rice Salad, a Greek-inspired Jasmine rice dish loaded with fresh, tangy flavors that are sure to please your taste buds. Made with Success Boil-in-Bag Jasmine Rice that cooks up soft and fluffy every time, this recipe offers a hint of floral, sweet flavor to keep you feeling full. In just 10 minutes, you can have sweetly aromatic Jasmine rice that’s perfect for your lifestyle needs – it’s naturally gluten free, non-GMO Project Verified and free of MSG and preservatives.

Fruit salad may be nothing new, particularly when using fruits like oranges, cherries or grapes, but watermelon may be the fun new spin you need at your next cookout. The pairing of sweet watermelon, tangy feta cheese, refreshing mint, earthy beets, nuts and fluffy rice offers a winning combination. Quick tip: Make sure the rice is fully cooled after cooking to avoid a warm, watery result.

Fresh herbs, tomatoes, corn, basmati rice and a simple vinaigrette make Spring Corn and Rice Salad another delicious seasonal side that’s ready in just 15 minutes. Step out of your salad comfort zone with this refreshing solution that makes it easy to add veggies to your diet. When you’re drawing up weekly meal plans and tired of relying on traditional lettuce-based salads, consider rice salads as an alternative for enjoying chopped vegetables – plus, hearty rice can help keep you full longer.

Better yet, you can make this rice salad your own by experimenting with the ingredients. Try adding shredded chicken, hard-boiled eggs, fresh mango, ground cumin, fresh grated ginger, grilled corn or any other springtime flavors.

Remember, high quality doesn’t have to be high maintenance. Aromatic, premium long-grain  Success Boil-in-Bag Basmati Rice is a no measure, no mess option that cooks up perfectly every time. Aside from being naturally gluten free, it’s also free of preservatives and MSG and is non-GMO Project Verified. It’s no stranger to versatility either – in 10 minutes, you can enjoy basmati rice’s subtle, nutty flavor and unique texture alongside other warm-weather favorites.

Find more ways to enjoy spring salad season by visiting SuccessRice.com.

Greek Beet and Watermelon Rice Salad

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

  • 1          bag Success Jasmine Rice
  • 1/4       cup olive oil
  • 2          tablespoons lemon juice
  • 1/4       teaspoon salt
  • 1/4       teaspoon black pepper
  • 1          cup thinly sliced, cooked golden beets
  • 1          cup thinly sliced watermelon
  • 1/4       cup feta cheese, crumbled
  • 1/4       cup pitted black olives, halved
  • 1/4       cup red onion, thinly sliced
  • 1          tablespoon fresh mint, thinly sliced
  • 2          tablespoons walnuts, toasted and chopped, for garnish
  1. Prepare rice according to package directions. Allow to cool completely.
  2. In medium bowl, whisk oil, lemon juice, salt and pepper.
  3. Add rice to bowl with dressing and stir to combine. Let stand 5 minutes.
  4. Transfer rice to serving platter. Lay beet slices down one side of rice. Lay watermelon slices down opposite side. Top with feta, olives, red onion and mint. Garnish with walnuts.

Tips: Substitute capers for olives, if preferred.

To diminish “raw” flavor of onions, soak in ice water at least 5 minutes before using in recipe.

Use roasted, boiled, steamed or grilled beets.

Spring Corn and Rice Salad

Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4

  • 1          bag Success Basmati Rice
  • 1          cup frozen corn, thawed
  • 2          Roma tomatoes, seeded and diced
  • 1/2       cup minced fresh basil
  • 1/2       cup diced red onion
  • 1/2       cup vinaigrette dressing
  • 2          green onions, chopped
  • 1/2       teaspoon salt
  • 1/2       teaspoon black pepper
  1. Prepare rice according to package directions. Allow to cool completely.
  2. In medium bowl, combine corn, tomatoes, basil, red onions, vinaigrette and green onions. Fold in rice, salt and pepper.
  3. Serve salad at room temperature or chilled.


SOURCE:
Success Rice

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Turn a favorite spring veggie into a stellar soup

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(Family Features) If you’re in need of a soup outside the usual mushroom or celery varieties, turn to another springtime favorite: carrots. More than just a veggie you can serve with dip, they’re creamy, delicious and pair well with ginger in this Creamy Carrot Soup. Discover more easy recipes for family meals at Culinary.net.

Creamy Carrot Soup

Recipe courtesy of “Cookin’ Savvy
Servings: 4-6

  • 2 cans (14 ounces each) carrots
  • 2 cups broth of choice
  • 1/2 cup brown sugar
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 2 teaspoons ginger
  • 1/4 cup orange juice
  • 1/4 cup heavy cream
  • salt, to taste
  • pepper, to taste
  • honey
  • BLT wraps, for serving
  1. In blender, blend canned carrots, including juices, until smooth. Transfer to pot and add broth.
  2. Mix in brown sugar, garlic powder, onion powder, ginger and orange juice. Bring to simmer then add cream. Add salt and pepper, to taste.
  3. Drizzle honey over each bowl. Serve with BLT wraps.


SOURCE:

Culinary.net

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Enjoy a lighter soup on cool spring days

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(Family Features) Permanent heat may be on the way, but spring still offers plenty of chilly, rainy opportunities for a warmup from the inside-out. Serve a comforting bowl of Lemon Chicken Orzo Soup to keep spring chills away. Discover more seasonal recipes at Culinary.net.

Watch video to see how to make this recipe!

https://youtube.com/watch?v=RM3jqbY0nfs%3Fsi%3DwiYYdMtn9WPm4k8a%26controls%3D0

Lemon Chicken Orzo Soup
Recipe courtesy of “Cookin’ Savvy
Servings: 4-6

  • 2          carrots
  • 2          celery stalks
  • 3          tablespoons butter
  • 2          cups cooked, chopped chicken
  • 1/3       cup lemon juice
  • 2          teaspoons lemon pepper
  • 6          cups broth
  • 1          cup orzo
  • 1          tablespoon garlic powder
  • 1          tablespoon onion powder
  • 1          tablespoon thyme
  • 1          tablespoon sugar
  • 1          cup heavy cream
  • salt, to taste
  • pepper, to taste
  • cucumber sandwiches, for serving
  1. Chop carrots and celery. In pot, saute with butter.
  2. In bowl, mix chicken with lemon juice and lemon pepper then set aside.
  3. After carrots and celery are tender, add broth and orzo to pot. Then add garlic powder, onion powder, thyme and sugar. Simmer 10 minutes then add chicken and cream; simmer about 5 minutes.
  4. Add salt and pepper, to taste. Serve with cucumber sandwiches.

SOURCE:

Culinary.net

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