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Build a better-for-you menu in 2022

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(Family Features) Committing to healthier habits in the new year often starts in the kitchen. Adding better-for-you recipes to your arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just learning the basics, these dishes can be the gateway to a healthier you.

From fresh spins on family night and quick solutions in a pinch to homemade lunches and satisfying salads, consider these delicious and nutritious ways to enhance your homemade meals in 2022.

Visit Culinary.net to find more health-conscious recipe ideas.

A Fresh Take on Family Dinner

If your family gets stuck in a dinner routine rut, it can feel like you’re eating the same recipes over and over again.

However, this fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think outside the culinary box and give your family members the satisfactory flavor they desire at dinnertime. With fresh ingredients and a wholesome flavor, this meal is perfect to add to your menu.

Find more recipes and family dinner ideas at Culinary.net.

Cuban Chicken with Salsa Fresca

Servings: 5

  • 1          cup grapefruit juice
  • 2          tablespoons olive oil
  • 2          teaspoons garlic powder
  • 2          teaspoons cumin
  • 2          teaspoons paprika
  • 1          teaspoon crushed red pepper
  • 1 1/4    pounds boneless, skinless chicken breasts

Salsa Fresca:

  • 1          cup grapefruit segments
  • 1/2       jicama, cubed
  • 1/2       red onion, chopped
  • 3/4       cup grapefruit juice
  • 4          tablespoons olive oil
  • 1/2       cup fresh cilantro, chopped
  • 1          jalapeno pepper, chopped
  1. Heat oven to 400 F.
  2. In large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red pepper until combined. Add chicken to bowl and turn to coat. Refrigerate 30 minutes or longer.
  3. To make salsa fresca: In medium bowl, mix grapefruit segments, jicama, red onion, grapefruit juice, olive oil, cilantro and jalapeno pepper until combined. Refrigerate until ready to serve.
  4. Remove chicken from marinade. Place chicken in baking dish. Bake 25-30 minutes until chicken is cooked through.
  5. Serve chicken with salsa fresca.

Take Your Salad from Bland to Bold

Step aside, boring salads. A new year and a healthier eating plan can include better-for-you greens and dressings that hit the spot.
Veggies roasted with aromatic spices served on Fresh Express 5-Lettuce Mix are drizzled with lemon tahini dressing in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into a bona fide delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio, the mix of greens offers a bold combination of textures and flavors for those who love variety and color.
Find more ways to enhance your at-home salads at FreshExpress.com.

Moroccan Roasted Vegetable Salad

Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4

Lemon Tahini Dressing:

  • 1/4       cup tahini
  • 1/4       cup olive oil
  • 3          tablespoons lemon juice
  • 3          teaspoons maple syrup
  • 2          teaspoons Dijon mustard
  • 1/4       teaspoon salt
  • 2          tablespoons cold water
  •             nonstick cooking spray
  • 6          tablespoons olive oil
  • 2          teaspoons ras el hanout or garam masala
  • 1/2       teaspoon salt
  • 1/4       teaspoon pepper
  • 4          sweet potatoes, peeled and cut into long wedges
  • 4          whole large carrots, chopped
  • 2          red bell peppers, cored and cut into 1-inch pieces
  • 2          packages (6 ounces each) Fresh Express 5-Lettuce Mix
  • 1          can (15 1/2 ounces) chickpeas, rinsed and drained
  • 1/3       cup dried apricots, sliced
  • 1/3       cup slivered almonds, toasted
  • 2          tablespoons Italian parsley, chopped
  1. To make lemon tahini dressing: In small bowl, whisk tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If dressing thickens, mix in more cold water.
  2. Heat oven to 400 F. Spray two baking sheets with nonstick cooking spray.
  3. In large bowl, mix olive oil, ras el hanout, salt and pepper. Add sweet potatoes; toss to coat. Transfer to first prepared baking sheet. Add carrots and peppers to leftover oil; toss to coat. Transfer to second prepared baking sheet. Bake 15-20 minutes, or until vegetables are tender. Let cool.
  4. Arrange lettuce mix on four plates. Top each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing and sprinkle with parsley.

A Lean, Nutritious Lunch

Meal prepping is one of the most common strategies for improving eating habits, however, this tactic is often focused primarily on nutritious breakfasts and family dinners. Don’t let lunch go by the wayside; you can skip the fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious Wisconsin Potatoes loaded with goodness, low in calories, high in fiber and a good source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap provides a simple solution for swapping out saltier foods for a lean lunch. By making four at a time in just half an hour, lunch is served for most of your work week to help save time on busy mornings while adding vitamins, nutrients and antioxidants to your afternoon meal.

Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.

Turkey-Potato Wrap

Recipe courtesy of Wisconsin Potatoes

  • 3/4       pound Wisconsin russet potatoes, cut into 1/2-inch pieces
  • 1          tablespoon water
  • 1          tablespoon canola oil
  • 3/4       pound ground lean turkey
  • 1          large carrot, shredded
  • 1/3       cup sliced green onions with tops
  • 1          can (8 ounces) tomato sauce
  • 2/3       cup shredded cheddar cheese
  • 1          teaspoon dried Italian seasoning or basil
  • salt, to taste
  • pepper, to taste
  • 4          large whole-wheat or high-fiber tortillas
  • light sour cream (optional)
  1. Place potatoes in microwave-safe bowl; sprinkle with water. Cover, venting one corner. Microwave on high 5-8 minutes until potatoes are tender.
  2. In large nonstick skillet over medium-high heat, heat oil. Add and break up turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions; toss and cook 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese and Italian seasoning.
  3. Cook, stirring occasionally, 4-5 minutes until mixture is hot and most sauce is absorbed. Season with salt and pepper, to taste. On work surface, lay out tortillas. Place 3/4 cup hot turkey mixture on each; fold and roll for burritos.
  4. Cut in halves. Serve each with sour cream, if desired.
  5. Eating Well When You’re Short on Time
  6. Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
  7. When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
  8. Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Eating Well When You’re Short on Time

Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule calls for a quick solution.
When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free with no preservatives.

Find more easy-to-assemble recipes at MinuteRice.com.

Loaded Smoked Salmon Rice Bowl

Prep time: 4 minutes
Cook time: 1 minute
Servings: 1

  • 1          cup Minute Ready to Serve Brown Rice
  • 2          ounces smoked salmon
  • 1/2       cup julienned cucumber
  • 1          teaspoon soy sauce
  • 1          tablespoon everything bagel seasoning mix
  1. Heat rice according to package directions.
  2. Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and sprinkle with seasoning mix.


SOURCE:
Fresh Express

Wisconsin Potatoes

Minute Rice

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EDIBLES

Sweet solutions to celebrate Cinco de Mayo

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(Family Features) From fajitas and tacos to everything in between, fueling your Cinco de Mayo fiesta starts with delicious food that brings everyone to the table. Traditional dishes and new twists on classics can be equally satisfying whether you’re feeding your nearest and dearest or hosting the entire neighborhood.

Start with these Vegan Apple and Black Bean Fajitas for a plant-forward spin on a popular dish that features sauteed apples, peppers, zucchini, jicama, onion and jalapeno. The craveable texture and crunch of Envy Apples – a leading apple variety available at Whole Foods and other major grocery stores – shine both in the mixture of sauteed produce and sliced raw into sticks for a crunchy finish with added sweetness. Plus, their flesh remains whiter longer, even after slicing, so this dish looks as good as it tastes.

For those seeking some added protein, turn to Crisp Apple Tacos featuring pork tenderloin topped with cabbage, apples, carrots and a honey-infused homemade dressing. Ideal for a crowd, you can split the sauteed tenderloin, sliced produce, dressing and other favorite toppings among serving bowls to let guests create their own Cinco-inspired masterpieces.

These moments among friends and family can be uplifted with the aroma and flavor of Envy Apples that offer an invitation to savor special occasions. Their balanced sweetness provides the ultimate apple experience from holidays and family gatherings to quiet evenings at home.

To find more recipes for family meals and beyond, visit EnvyApple.com.

Vegan Apple and Black Bean Fajitas

  • 1 bell pepper, sliced, seeds removed
  • 1 zucchini, sliced
  • 1 small jicama, sliced
  • 3 Envy Apples, sliced
  • 1 yellow onion, sliced
  • 1 jalapeno, sliced, seeds removed
  • 1 teaspoon garlic
  • 1teaspoon ground cumin
  • 2 sprigs fresh oregano
  • 1 teaspoon chili pepper (optional)
  • salt, to taste (optional)
  • pepper, to taste (optional)
  • 1 cup cooked black beans
  • 1 lime
  • 3 sprigs fresh cilantro
  • 4 small flour tortillas
  1. In skillet over high heat, saute bell pepper, zucchini, jicama and half the apple slices. Set aside.
  2. In same hot skillet, saute onions, jalapenos and garlic until lightly caramelized. Combine with sauteed apple mixture. Season with cumin and oregano. Add chili powder and salt and pepper, to taste, if desired.
  3. Add cooked black beans to saute mixture. Top with squeeze of lime. Garnish with cilantro and remaining raw apple slices.
  4. Serve with tortillas.

Crisp Apple Tacos

  • 1/2 pound pork tenderloin
  • 3 tablespoons olive oil
  • 1 teaspoon salt, plus additional, to taste, divided
  • 1 teaspoon pepper, plus additional, to taste, divided
  • 2 Envy Apples, divided
  • 3 sprigs rosemary
  • 1/2 cup shredded carrots
  • 1/2 cup shredded red cabbage
  • 1 cup shredded green cabbage
  • 4 tablespoons honey
  • 1 cup mayonnaise
  • 1 tablespoon mustard
  • 1 tablespoon white vinegar
  • 12 soft taco shells
  • 2 tablespoons sour cream
  • 1 lime, cut into wedges
  1. Cut pork crosswise into 1-inch medallions.
  2. Coat pork medallions with olive oil, 1 teaspoon salt and 1 teaspoon pepper then add to saucepan over medium heat.
  3. Slice half of one apple into thick wedges and add to saucepan. Slice remaining half into thin wedges and set aside.
  4. Add rosemary to saucepan and heat 2-3 minutes. Flip pork and heat 2-3 minutes until pork is slightly golden and cooked through.
  5. Let pork rest 3 minutes then slice into strips.
  6. Thinly slice half of remaining apple into thin sticks around same size of shredded cabbage. Reserve remaining half.
  7. In serving bowl, toss apple sticks, carrots, red cabbage and green cabbage.
  8. In bowl, mix honey, mayonnaise, mustard and vinegar into dressing. Add additional salt and pepper, to taste.
  9. Mix dressing and cabbage; refrigerate at least 1 hour prior to serving.
  10. Cut remaining apple half into thin wedges.
  11. Top taco shells with pork, slaw, sour cream and squeeze of lime juice. Top with apple wedges.


SOURCE:
Envy Apples

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Make Mom’s day a craveable brunch

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(Family Features) There’s perhaps no better occasion to show off your kitchen skills than Mother’s Day, a perfect opportunity to turn the tables on mom and let her relax while you handle cooking duties. A homemade breakfast – or better yet, letting her sleep in for brunch – is a sure way to win her over and show how much you care.

Show your delicate side by working up a batch of Apple Ricotta Crepes, which require a soft touch to cook the light, silky batter to golden perfection. This rendition of the beloved thin pancakes calls for a ricotta spread and apple-cinnamon topping for a delightful pairing of savory and sweet.

If a full Mother’s Day celebration is on the menu, something a bit heartier may be required. A frittata provides the best of both worlds, as it’s a filling meal that’s also easy to make – just let the oven do the work. This Apple, Tomato and Goat Cheese Frittata is no exception as it calls for a handful of everyday ingredients you can whisk together in a cinch. While it’s in the oven (about 30 minutes, give or take) you can put the finishing touches on your last-minute decorations and handwritten cards.

Special occasions with those you love can be uplifted with the aroma and flavor Envy Apples that offer an invitation to savor small moments around the table. Available at Whole Foods and other major grocery stores, the craveable texture and crunch of this leading apple variety provides balanced sweetness as the ultimate apple experience for Mother’s Day gatherings. Along with their delicious flavor, the flesh remains whiter longer, even after cutting, slicing, dicing or cubing, so that homemade meals look as good as they taste.

Visit EnvyApple.com to find more Mother’s Day brunch inspiration.

Apple Ricotta Crepes

Crepes:

  • 1 cup flour
  • 1 tablespoon sugar
  • 1/2 teaspoon salt
  • 1cup whole milk
  • 2 eggs
  • 1 teaspoon vanilla
  • butter, for cooking

Apple Topping:

  • butter
  • 2 tablespoons brown sugar
  • Envy Apples, sliced or cubed
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • salt, to taste
  • maple syrup

Ricotta Filling:

  • 1 cup ricotta cheese
  • 1 lemon, zest and juice only
  • 2-3 tablespoons sugar, or to taste
  1. To make crepes: In bowl, combine flour, sugar and salt. Add milk, eggs and vanilla then, using whisk, combine thoroughly. Mixture should be silky smooth. Refrigerate.
  2. To make apple topping: In pan over medium heat, heat butter and brown sugar until bubbly and golden.
  3. Add apples, cinnamon, nutmeg and salt, to taste; cook over medium-low heat until apples are soft. Turn off heat and finish with maple syrup.
  4. To make ricotta filling: Combine ricotta, lemon zest, lemon juice and sugar, mix well and set aside.
  5. In nonstick pan over medium-low heat, melt small amount of butter.
  6. Add one ladle crepe batter, cook until bubbles form, flip and cook until golden. Repeat with remaining batter. Stack crepes to keep warm and soft.
  7. Spread ricotta mixture thinly onto crepes and fold into quarters. Top with apple mixture and serve.

Apple, Tomato and Goat Cheese Frittata

  • 6 eggs
  • 1 teaspoon hot pepper sauce
  • 2 teaspoons kosher salt
  • 20 turns fresh cracked pepper
  • 1/4 cup whole milk
  • 1 Envy Apple, small diced
  • 1/2 cup sundried tomatoes, chopped
  • 4 ounces goat cheese, crumbled
  • 2 tablespoons thinly sliced chives
  1. Preheat oven to 350 F.
  2. In large mixing bowl, whisk eggs, hot pepper sauce, salt, pepper and milk until well combined.
  3. Stir in apples, tomatoes, goat cheese and chives until well combined.
  4. Using 1/3 measuring cup, spoon frittata mixture into oven-safe large skillet or 9-by-9-inch pan.
  5. Bake 25-30 minutes, or until eggs are set.
  6. Let cool slightly then serve.


SOURCE:
Envy Apples

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Scrumptious ways to simplify springtime meals

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(Family Features) From everyday weeknight dinners to picnics in the park, warmer weather and longer days mean families want to spend more time together and less time in the kitchen. This spring, look for kitchen hacks that can make fresh and healthy weeknight seasonal recipes a cinch.

Skipping complicated prep work is the first step toward simplifying springtime meals. Rather than recipes that call for a lot of prep or cooking time, consider easy dishes that require only a handful of steps and use everyday ingredients you may already have in your pantry, fridge or freezer.

For example, these Shrimp, Broccoli and Potato Skewers with Lemon and Thyme can let you put a little spring in your weeknight dinners. Grilled skewers keep the whole family happy and come together in less than 30 minutes, making them perfect for quick and healthy meals without the hassle. The versatility of potatoes means you can grill them, and this version calls for a 5-minute microwave steam first to cut down on grill time.

With easy-to-prepare potatoes, The Little Potato Company makes family dinners like this one a breeze as they come pre-washed, require no peeling and are small enough they don’t need to be cut. This allows for less time in the kitchen and more time for outdoor play to enjoy a little moment of happiness. Plus, the Microwave and Roast or Grill Ready kits come with their own seasoning packs for added convenience.

Grown on family farms, Little Potatoes are a fresh whole food packed with nutrients you can feel good about serving your family and are ideal for this Easy as 1-2-3 Potato Salad. With just three ingredients and minimal prep time, this delightful dish becomes an ultimate springtime solution for busy families. Plus, it’s easy enough that little ones can join in on the fun of preparing it.

Simply pop the tray of Microwave Ready Little Potatoes in the microwave for 5 minutes then add the included Savory Herb seasoning pack, chopped green onions and mayonnaise for a delicious side – no potato boiling or peeling required.

To find more ways to savor springtime meals outdoors with your family, visit littlepotatoes.com.

Shrimp, Broccoli and Potato Skewers with Lemon and Thyme

Prep time: 5 minutes
Cook time: 20 minutes
Servings: 4

  • 1 pound bagged Little Potatoes
  • 1 bunch broccoli
  • 12 large shrimp, peeled and deveined
  • 1 1/2 lemons, juice only
  • 3 tablespoons fresh thyme, chopped
  • 2 tablespoons olive oil
  • salt, to taste
  • pepper, to taste
  1. In large, microwave-safe bowl, microwave potatoes on high 5 minutes.
  2. Chop broccoli into large pieces.
  3. Add broccoli and shrimp to bowl once potatoes are steamed.
  4. Add lemon juice, thyme and olive oil; evenly coat potatoes, shrimp and broccoli. Season with salt and pepper, to taste.
  5. Build skewers and grill 10-15 minutes on medium-high heat, until shrimp is cooked through.

Easy as 1-2-3 Potato Salad

Prep time: 2 minutes
Cook time: 5 minutes
Servings: 4

  1. In microwave, cook potatoes 5 minutes according to package directions.
  2. Combine seasoning pack, chopped green onions and mayonnaise or Greek yogurt.
  3. Pour dressing over cooled potatoes. Stir gently and serve.


SOURCE:
The Little Potato Company

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