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Nutrition

Kitchen staples helpful for heart health

Foods you might already have in your kitchen can offer powerful vitamins, minerals and beneficial plant compounds that may help contribute to heart health.

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Taking care of your heart health requires a commitment to the right routines and smart decisions, such as adopting a heart healthy diet. Foods you might already have in your kitchen can offer powerful vitamins, minerals and beneficial plant compounds that may help contribute to heart health.

Decades of research shows that each 8-ounce serving of 100% orange juice, such as Florida Orange Juice, is packed with key nutrients and valuable plant compounds, which may play a beneficial role in helping lower blood pressure and other risk factors for heart disease. Consider these additional heart health benefits of 100% orange juice:

  • While many people associate vitamin C with its ability to help promote a healthy immune system, it’s also been shown to support cardiovascular health. Orange juice is an excellent source of vitamin C providing more than 100% of the recommended daily value in an 8-ounce glass.
  • In several research studies, higher intakes of the flavonoids typically found in citrus were associated with reduced risk for cardiovascular disease and stroke.
  • In one 8-ounce serving, 100% orange juice provides 10% of the daily value of potassium, which is an electrolyte that helps maintain fluid balance affecting blood pressure. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.
  • Some studies found folate and vitamin B6, both water-soluble vitamins, may help protect against heart disease by lowering homocysteine levels in the blood, an amino acid believed to cause damage to the arteries and increase the risk of blood clots when elevated. One 8-ounce glass of orange juice contains 15% of the daily value of folate and 8% of the daily value of vitamin B6.

“Drinking Florida Orange Juice is not only delicious, it delivers a powerful combination of vitamins, minerals, antioxidants and beneficial plant compounds,” said Dr. Rosa Walsh, director of scientific research at the Florida Department of Citrus. “From helping to reduce hypertension to fighting inflammation, it is an excellent choice to include in a heart-healthy diet.”

You can add the heart health benefits of 100% orange juice to your diet with the powerfully nutritious punch of Orange Juice Shrimp Quinoa Bowls, the perfect mixture of textures with tangy, spicy and sweet flavors. Or start the day strong with a Florida Sunshine Grapefruit Smoothie for a breakfast beverage that requires just a few minutes of prep and blending.

Find more heart healthy inspiration at floridacitrus.org.

Orange Juice Shrimp Quinoa Bowls
Servings: 2

2          cups water
1          cup quinoa
1          cup Florida Orange Juice
1          tablespoon hot sauce
1          tablespoon honey
1          tablespoon soy sauce
6          tablespoons vegetable oil, divided
2          tablespoons lime juice
1          tablespoon white miso
1 1/2    pounds shrimp, peeled and deveined
1/4       teaspoon kosher salt
1/8       teaspoon ground black pepper
1          bell pepper, diced
1          English cucumber, sliced into half moons
3          scallions, sliced
1          avocado, sliced
1          teaspoon sesame seeds
2          tablespoons cilantro, chopped

In pot, bring water to boil.

Add quinoa, reduce to simmer, cover and cook 15 minutes. Fluff with fork.

In bowl, whisk orange juice, hot sauce, honey, soy sauce, 4 tablespoons vegetable oil, lime juice and miso. Remove half and set aside.

Add shrimp to remaining half and marinate 15 minutes.

Heat large skillet over medium-high heat and add remaining oil.

Season shrimp with salt and pepper then add shrimp to wok and saute, cooking approximately 2 minutes per side until pink and cooked through.

Place 1/2 cup quinoa in bowl and top with bell pepper, cucumber, scallions, avocado and shrimp.

Drizzle with dressing that was set aside and garnish with sesame seeds and cilantro.

Florida Sunshine Grapefruit Smoothie
Servings: 1

1          cup Florida Orange Juice
1/2       cup Florida Grapefruit Juice
1          ripe banana
1/2       cup low-fat vanilla yogurt
1/2       teaspoon vanilla extract

In blender, blend orange juice, grapefruit juice, banana, yogurt and vanilla extract until smooth. Serve immediately.

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Nutrition

Elevate your lunch with comforting staples

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

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Savory and satisfying, comforting ingredients can transform simple recipes into mouthwatering meals. As temperatures fall, people look for comforting foods to warm the soul. For inspiration, consider Italian ingredients to help make homemade lunches easy and satisfying.

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

These authentic products are Protected Designation of Origin (PDO) certified, a highly esteemed classification for European foods that have been produced according to the same traditional methods in a defined geographic region for centuries.

PDO-certified foods offer a guarantee of quality and authenticity. Only products made following traditional methods within defined production areas, under strict supervision and using carefully monitored ingredients qualify for PDO certification from the European Union. Among these artisan products, you’ll find some of the world’s most delicious cheeses and cured meats.

For your comfort food cravings, on an appetizer plate, drape thinly sliced, savory Prosciutto di Parma PDO and chunks of Grana Padano PDO to complement your favorite nuts and olives. Both pair beautifully with fruity red, white or sparkling wines, though they also are enjoyable with your favorite beer or soft drink. While these tastes of Italy can be enjoyed on their own, they are also capable of transforming simple dishes into decadent meals.

Find more comforting fall meal ideas by visiting distinctlydeliciouslyeuropean.eu.

Fall Grain Bowl with Prosciutto
Servings: 1

1          cup baby arugula
1          teaspoon olive oil
1/2       teaspoon lemon juice
            salt, to taste
1          cup cooked farro
2          tablespoons pesto
3/4       cup cooked squash
4          mozzarella bocconcini balls, halved
2          slices Prosciutto di Parma PDO, halved

In mixing bowl, toss arugula, olive oil, lemon juice and salt, to taste.

Transfer to serving bowl; if packing for lunch, transfer to plastic container.

In another bowl, combine cooked farro and pesto; toss to coat. Transfer farro to serving bowl or plastic container next to arugula.

Top farro with squash and mozzarella bocconcini balls. Drape prosciutto next to squash.

Kale Grilled Cheese
Servings: 2

2          teaspoons olive oil
1          garlic clove, smashed
4          cups (about 1/2 bunch) Tuscan kale, cut into ribbons
            salt, to taste
1/2       lemon, juice only
2          tablespoons salted butter, softened
4          slices sourdough sandwich bread
2/3       cup (about 2 ounces) finely grated Grana Padano PDO cheese, divided
2/3       cup shredded mozzarella cheese

In large skillet over medium heat, heat oil. Add garlic; cook until golden and fragrant, about 3 minutes. Add kale; cook and stir until slightly wilted and dark green, 2-3 minutes. Season lightly with salt, to taste, and lemon juice. Remove to plate.

Wipe skillet clean. Spread butter on one side of each slice of bread, dividing evenly. Place two slices, buttered sides down, into skillet over medium-low heat. Onto each slice, divide half the Grana Padano; top with half the mozzarella.

Cook until cheese is melted and bottom is golden, 6-7 minutes. Add half the kale to one slice and close sandwich. Repeat with remaining ingredients.

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Nutrition

Cozy, comforting recipes to take on the cold

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

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If blustery conditions are giving you the blues, come inside from the cold for a winter warmup in the comfort of your own kitchen. Cold-weather favorites that are baked, roasted or slow cooked are usually equal parts easy, delicious and filling, making them perfect solutions for chilly, snowy days.

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

Serving as the hearty base is READ German Potato Salad, made with thinly sliced potatoes and bacon in a traditional sweet-piquant dressing. While it’s delicious when served chilled, heated or at room temperature on its own, it can also be the star of the show in family meals.

For another true cent saver, try Oven-Roasted Sweet Potatoes and Beets. This savory side dish highlights the flavors of the season in a recipe that’s as easy to assemble as it is to enjoy with loved ones.

Picked and packed at peak ripeness, antioxidant-rich Aunt Nellie’s beets are pickled with a delicate balance of sweetness and vinegar for a homemade flavor that’s perfect in this roasted side that can accompany winter meals of all sorts. Versatile jarred whole pickled beets are always in season, meaning you can enjoy them chilled, warmed or worked into recipes.

Find more favorite wintertime recipes by visiting READSalads.com and AuntNellies.com.

Loaded Chicken Bake
Recipe courtesy of Hungry In LA
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 8

            Nonstick cooking spray
2          cans (15 ounces each) READ German Potato Salad
4          cups shredded rotisserie chicken or other cooked chicken
1/2       cup heavy cream
1/4       teaspoon salt
1/4       teaspoon finely ground black pepper
3/4       cup shredded sharp cheddar cheese
1/4       cups crumbled, cooked bacon
            French fried onions (optional), plus additional for serving (optional), divided

Preheat oven to 375 F.

Lightly coat 9-by-13-inch baking dish with nonstick cooking spray.

Spread German potato salad evenly in dish. Top evenly with chicken.

In small bowl, stir heavy cream, salt and pepper. Pour mixture over chicken.

Sprinkle with cheese, bacon and onions, if desired.

Bake 15 minutes, or until casserole is bubbly. Let stand 10 minutes. Top with additional onions, if desired.

Oven-Roasted Sweet Potatoes and Beets
Servings: 4

1          jar (16 ounces) Aunt Nellie’s Whole Pickled Beets
2          large sweet potatoes (about 1 pound) peeled and cubed (1/2-3/4-inch cubes)
2-3       tablespoons extra-virgin olive oil
1          teaspoon kosher salt
1/2       teaspoon black pepper
1          red onion, sliced about 1/4-inch thick
2          fresh rosemary sprigs, plus additional for garnish

Preheat oven to 400 F. Drain beets. Discard liquid or save for another use.

In large bowl, toss sweet potatoes, olive oil, salt, pepper and onion until coated.

Place silicone mat on baking sheet or line with aluminum foil.

Pour contents of bowl onto baking sheet in single layer. Remove rosemary from stems; sprinkle over vegetables. Bake 30 minutes until potatoes are almost tender.

Add beets to baking sheet. Return to oven 10-15 minutes, or until potatoes are fork-tender and beginning to brown. Garnish with additional rosemary, if desired.

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Nutrition

Potato recipes for the holidays

Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.

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Many people would agree the holidays are one of the happiest times of the year – but also one of the most stressful. Replace the stress with smiles by cooking easy, delicious dinners that can help make the season a breeze and bring a little holiday happiness to mealtime.

Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.

For example, when you’re busy trying to cook multiple things at once, free up precious oven real estate while saving time with these Herby Holiday Air Fryer Little Potatoes. For a busy weeknight during the holiday season, potato dishes like this one can be made in an air fryer and customized with a few of your favorite pantry staples. If you don’t have fresh herbs on hand, dried will do the trick.

This recipe and many others can be streamlined with Little Potatoes, which come pre-washed, are small enough they don’t need to be cut and are a fresh, whole food grown on family farms so you can feel good about serving them to your loved ones.

Remember, easy can still be fabulous and festive. This Warm Winter Potato Salad with Cranberries offers the best of both worlds as it comes together in around 7 minutes with seasonal pops of red and green.

This family-friendly side features A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes that simply need to be steamed in the microwave for 5 minutes then tossed with the included seasoning pack – no boiling or peeling required. It’s truly a holiday shortcut, and you can make the recipe even easier by using store-bought honey mustard vinaigrette if you’re short on time to make it from scratch.

Visit littlepotatoes.com to find more ways to spend less time in the kitchen and more time with family.

Herby Holiday Air Fryer Little Potatoes
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 6

1 1/2    pounds Little Potatoes
2          tablespoons vegetable oil or melted butter
            salt, to taste
            pepper, to taste
2          tablespoons fresh or dried herbs, such as parsley, rosemary, sage or oregano, chopped

In large bowl, toss potatoes with oil or melted butter. Add salt and pepper, to taste. Place in air fryer basket.

Air fry potatoes at 390 F for 25 minutes.

Once air-fried, sprinkle potatoes with herbs and serve.

Warm Winter Potato Salad with Cranberries
Prep time: 2-5 minutes
Cook time: 5 minutes
Servings: 4

1          package A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes
2          tablespoons olive oil
1          tablespoon Dijon mustard
1          tablespoon apple cider vinegar
1          teaspoon honey or maple syrup
            salt, to taste
            pepper, to taste
1/4       cup dried cranberries
1          small apple, thinly sliced
2          tablespoons chopped walnuts or other nuts (optional)
            fresh parsley (optional)
            green onions (optional)

Prepare potatoes according to package instructions, about 5 minutes, tossing with olive oil and included seasoning pack once cooked.

In small bowl, whisk Dijon mustard, apple cider vinegar and honey or maple syrup. Season with salt and pepper, to taste.

In large bowl, toss warm potatoes with cranberries, thinly sliced apple and walnuts, if using.

Drizzle mustard dressing over top and gently mix until well-coated.

Top with fresh parsley or green onions, if desired, for pop of color. Serve warm.

Tips: If you like more texture, toast walnuts for extra crunch. For added creaminess, mix 1 tablespoon Greek yogurt or mayonnaise into dressing. To save time or reduce ingredients needed, use storebought honey mustard vinaigrette.

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