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Turn to whole grains for a nutritional boost – Bowie News
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Turn to whole grains for a nutritional boost

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(Family Features) Nutritious eating, including smarter snacking, is an important way to protect your heart and maintain overall health and wellness. While many people understand the basics of healthy eating – avoiding too many sugary treats, for example – some are confused about important food categories that can impact nutrition.

According to a survey conducted by The Harris Poll on behalf of the American Heart Association, U.S. adults are least knowledgeable about refined vs. whole grains compared to other food categories like fruits, vegetables and proteins. Whole grains are, in fact, a key feature of the Association’s recommendations for a heart-healthy diet.

There are two types of grain products: whole grains, which contain the entire grain, and refined grains, which have been milled into a finer texture like flour or meal. Most adults, according to the survey, are able to distinguish whole vs. refined grains. However, there are a few misperceptions.

Most incorrectly believe multi-grain bread is a whole grain. Additionally, only 17% believe sorghum is an example of a whole grain when it is, in fact, a whole grain option. Whole grains like sorghum, oatmeal and brown rice are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system.

https://www.youtube.com/embed/SLGiwD1v1Wk

These sweet, chewy Date Nut Granola Bars from the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff, are a perfect go-to snack for enjoying throughout the week. Popped sorghum adds a surprise ingredient for crunchy texture while dry-roasted oats and nuts provide a delicious, toasted flavor.

To discover more whole-grain recipes that can support a healthy heart, visit Heart.org/healthyforgood.

Date Nut Granola Bars

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 bar per serving)

  • Nonstick cooking spray
  • 1 1/2 cups rolled oats
  • 1/4 cup almond slices or whole almonds, coarsely chopped
  • 1/4 cup shelled pistachios, coarsely chopped
  • 1 cup pitted dates
  • 1/2 cup unsweetened dried cranberries
  • 1/4 cup uncooked whole-grain sorghum
  • 1/4 cup honey
  • 1/4 cup low-sodium peanut butter
  • 1 teaspoon vanilla extract
  • 1/8 teaspoon salt
  1. Preheat oven to 350 F.
  2. Line bottom and sides of 8-inch square baking pan with plastic wrap or parchment paper. Lightly spray with nonstick cooking spray.
  3. On large baking sheet, spread oats, almonds and pistachios in single layer. Bake 10-15 minutes, or until lightly brown, stirring occasionally. Let cool slightly.
  4. In food processor or blender, process dates and cranberries 1-1 1/2 minutes, or until chopped and clumpy. Transfer to large bowl.
  5. Put 2 tablespoons sorghum in silicone microwaveable bowl or clean, brown paper bag. If using microwaveable bowl, cover with lid. If using paper bag, roll shut and place on microwavable dinner plate with fold facing down. Microwave on high 2 minutes, or until there are more than 10 seconds between pops. Repeat with remaining sorghum, microwaving 1 1/2 minutes, or until more than 10 seconds between pops.
  6. Stir popped sorghum, oats, almonds and pistachios into date mixture.
  7. In small saucepan over low heat, heat honey and peanut butter 5 minutes, or until peanut butter is smooth and mixture is warmed, stirring occasionally. Remove from heat. Stir in vanilla and salt.
  8. Pour peanut butter mixture over date mixture, stirring to break into small clumps. Transfer half to baking pan. Using bottom of drinking glass or fingers lightly sprayed with nonstick cooking spray, press down firmly to flatten and pack tightly so clumps adhere to each other. Repeat with remaining half. Freeze, covered, about 1 hour, to firm.
  9. Place cutting board over pan. Turn pan over. Discard plastic wrap. Using knife, cut into 12 bars. Refrigerate leftovers in airtight container up to 1 week.


SOURCE:
American Heart Association

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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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