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Nutrition

Fun, on-the-go health hacks

According to a National Health and Nutrition Examination Survey, most people fail to get enough whole grains each day, opting instead for mostly refined grains.

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As many people start getting back into normal routines, they’re returning to familiar on-the-go lifestyles by heading back to work, traveling to new destinations and enjoying time with loved ones.

While you get out to explore and gather with family and friends again, remember you’ll need fuel for your adventures. According to a National Health and Nutrition Examination Survey, most people fail to get enough whole grains each day, opting instead for mostly refined grains.

Foods like tasty whole-grain popcorn offer an easy health hack so you can make every bite count. Try getting in the habit of popping 9 cups of popcorn in the morning and dividing it into two containers. Season one container with salt and herbs, the other with a pinch of sugar and cinnamon so you can alternate between sweet and salty throughout the day. Bringing delicious options like these while on the go can help satisfy hunger pangs while adding the fiber your body needs.

Because mouthwatering whole-grain popcorn is versatile and 3 cups is equal to one serving of whole grains, it’s a simple yet flavorful option for meeting dietary recommendations. It can be a breeze to add it to snacks like Blueberry and Pomegranate Power Bars, Crunchy Popcorn Trail Mix or Sweet and Savory Curried Popcorn. You can even satisfy kids’ cravings with Grab and Go Pizza Popcorn, a six-ingredient recipe made in a matter of minutes.

Visit popcorn.org to find more nutritious snack ideas.

Sweet and Savory Curried Popcorn
Yield: 8 cups

            8          cups unsalted, unbuttered popped popcorn
            1/3       cup ghee (clarified butter) or coconut oil
            2          tablespoons brown sugar
            1          tablespoon honey
            1          teaspoon curry powder
            1/2       teaspoon cumin
            2          teaspoons flaked sea salt

Place popcorn in large mixing bowl.
In saucepan over medium heat, melt ghee, brown sugar, honey, curry powder and cumin; stir until dissolved. Bring to light boil; remove from heat.
Toss ghee mixture and salt with popcorn; transfer to serving bowl.

Crunchy Popcorn Trail Mix
Yield: 9 cups

            5          cups popped popcorn 
            3          cups whole-grain oat cereal 
            1/3       cup raisins
            1/3       cup peanuts or other nuts
            1/3       cup sunflower seeds
            1/4       cup (1/2 stick) butter or margarine
            6          tablespoons brown sugar
            2          tablespoons light corn syrup

In large, microwavable bowl, stir popcorn, cereal, raisins, nuts and seeds; set aside.

In small saucepan, heat butter, brown sugar and corn syrup until boiling; cook 3 minutes, stirring occasionally. Pour over popcorn mixture, stirring to coat evenly.

Microwave 3-4 minutes, stirring and scraping bowl after each minute.

Spread onto greased cookie sheet; cool. Break into pieces and store in airtight container.

Blueberry and Pomegranate Power Bars
Yield: 12 bars

                        Nonstick cooking spray
            8          cups popped popcorn
            1 1/2    cups old-fashioned rolled oats
            1          cup dried blueberries
            1/2       cup pomegranate seeds
            1/2       cup whole natural almonds, toasted and coarsely chopped
            2/3       cup honey
            2/3       cup light brown sugar
            2          tablespoons butter or margarine
            6          ounces bittersweet chocolate, melted

Line 13-by-9-inch pan with foil; spray with nonstick cooking spray.

In large bowl, combine popcorn, oats, blueberries, pomegranate seeds and almonds.

In small saucepan over low heat, boil honey, brown sugar and butter 2 minutes. Pour over popcorn mixture and mix thoroughly.

Using damp hands, press mixture firmly into prepared pan. Refrigerate until firm, about 2 hours. Cut into 12 bars.

Dip bottoms of bars into melted chocolate. Place on wax paper-lined pan; refrigerate until ready to serve. Store in tight covered container in refrigerator.

Grab and Go Pizza Popcorn
Yield: 6 quarts

            6          quarts popped popcorn 
                        olive oil cooking spray
            1          cup grated Parmesan cheese
            2          teaspoons garlic salt
            2          teaspoons paprika
            1          tablespoon Italian seasoning

Place popcorn in large, sealable plastic container or 2 1/2-gallon plastic sealable bag.
Spray popcorn lightly with olive oil cooking spray.

Sprinkle cheese, garlic salt, paprika and Italian seasoning over popcorn and shake to distribute evenly.

To serve, scoop popcorn into reusable plastic cups.

Nutrition

Add powerful pairings to your plate

These recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

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Joining loved ones at the family table is an important moment for many, both as a filling way to enjoy a meal and an emotionally satisfying way to catch up on all the day’s events. Make those moments count by combining nutritious ingredients and creating recipes that can quickly become favorites.

As part of the Powerful Pairings initiative – launched by the United Sorghum Checkoff Program, National Pork Board and USA Pulses – these recipes call for pulses, which include lentils, chickpeas dry peas, and beans; sorghum, similar to rice or quinoa filled with nutrients, texture and taste; and pork, rich in flavor, versatile and sustainable with nutritious qualities.

Combined, these three ingredients can work together in sweet and savory dishes alike, and they shine with a multitude of herbs, spices and sauces from around the world. A powerhouse nutritional trio, they include foods from the protein, vegetable and grain groups outlined in MyPlate, a template for balance, variety and moderation.

Plus, the taste and versatility of these ingredients make it easier to achieve more family meals, which promotes cohesion, communication and relationships, helping loved ones celebrate simple joys together and be more prepared for uncertainty and difficult life moments.

Find more information, resources and recipes at powerfulpairings.com.

Mediterranean Grain Bowl with Pork Skewers

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses

Prep time: 45 minutes, plus 2 hours marinate time

Cook time: 75 minutes

Servings: 6 (1 pork skewer, 2/3 cup sorghum, 2 tablespoons hummus)

Red Lentil Hummus:

            1 1/3    cups water

            1/3       cup dried red lentils

            1          tablespoon olive oil

            1          tablespoon tahini

            1          tablespoon lemon juice

            1/2       teaspoon minced garlic

            1/2       teaspoon cumin

            1/4       teaspoon salt

            1/4       teaspoon black pepper

            12        ounces pork loin roast, trimmed of fat

            4          tablespoons olive oil, divided

            2          teaspoons minced garlic

            1          teaspoon lemon zest

            1          teaspoon ground cumin

            1          teaspoon salt

            1/2       teaspoon black pepper

            1          sweet onion, chopped

            3          cups no-salt-added chicken stock

            3/4       cup whole-grain sorghum, rinsed and drained

            1          cup canned garbanzo beans (chickpeas), rinsed, drained and dried with paper towels

            1 1/2    cups halved cherry tomatoes

            1          cup arugula

            1          cup chopped cucumber

            2/3       cup crumbled feta cheese

            1/2       cup kalamata olives

To make Red Lentil Hummus: In small saucepan, combine water and dried red lentils; bring to boil over medium-high heat. Reduce heat to low and simmer, covered, stirring occasionally, about 30 minutes, or until lentils split and become soft. Cool and transfer to food processor. Add olive oil, tahini, lemon juice, minced garlic, cumin, salt and black pepper; process 30-60 seconds, or until smooth, stopping to scrape down sides as needed. Transfer to airtight container and store in refrigerator up to 5 days until serving time.

Cut pork loin into 1-inch cubes. Place in re-sealable plastic bag set in shallow dish. In small bowl, combine 3 tablespoons olive oil, garlic, lemon zest, cumin, salt and black pepper. Pour half olive oil mixture over meat, reserving remaining half. Seal bag; turn to coat meat. Marinate in refrigerator 2 hours, turning bag occasionally.

In medium saucepan, heat remaining olive oil over medium-high heat. Add onion, cook and stir 6-8 minutes, or until tender. Add stock and bring to boil. Add sorghum. Reduce heat and simmer, covered, 45-60 minutes, or until sorghum is tender, stirring occasionally.

Preheat oven to 400 F.

Arrange chickpeas on foil-lined 15-by-10-by-1-inch baking pan. Drizzle with reserved olive oil mixture; toss to coat. Roast 20-30 minutes, or until chickpeas are toasted and crispy, stirring occasionally. Remove from oven and increase oven to 500 F.

Drain meat, discarding marinade. Divide among six wooden or metal skewers. Arrange skewers on wire rack on baking sheet and bake 10 minutes, or until meat is slightly pink in center, turning once halfway through.

To serve, divide cooked sorghum between six shallow bowls. Top with tomatoes, arugula, cucumber, feta cheese, olives, chickpeas and Red Lentil Hummus. Serve with pork skewers.

Nutritional information per serving: 505 calories; 28 g total fat (8 g saturated fat); 14 mg cholesterol; 528 mg sodium; 43 g total carbohydrates (8 g dietary fiber, 6 g sugars); 23 g protein; 1% vitamin D; 15% calcium; 19% iron; 16% potassium; 361 mg phosphorus (29%).

Sorghum Split Pea Soup

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses

Prep time: 20 minutes

Cook time: 60 minutes

Servings: 6 (1 1/4 cup each)

            1 1/2    tablespoons olive oil

            1          onion, chopped

            3/4       cup sliced carrots

            3/4       cup sliced celery

                        salt, to taste

                        pepper, to taste

            1 1/2    teaspoons minced garlic

            6          cups no-salt-added chicken stock

            1 1/4    cups green split peas

            1          small ham bone

            2/3       cup chopped ham

            2/3       cup pearled sorghum

            4          sprigs thyme

            2          bay leaves

            1 1/2    tablespoons Worcestershire sauce

                        chopped fresh thyme (optional)

                        cracked black pepper (optional)

In 4-quart stock pot or large pot, heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper, to taste, and cook, stirring occasionally, 10-12 minutes, or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to boil; reduce heat and simmer, covered, 45-60 minutes, or until split peas are soft and sorghum is tender.

Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with salt and pepper, to taste.

Garnish with chopped fresh thyme and cracked black pepper, if desired.

Nutritional information per serving: 336 calories; 8 g total fat (2 g saturated fat); 22 mg cholesterol; 573 mg sodium; 48 g total carbohydrates (12 g dietary fiber, 7 g sugars); 20 g protein; 3% vitamin D; 5% calcium; 17% iron; 19% potassium; 227 mg phosphorus (18%).

Lemon-Garlic Tenderloin with Warm Sorghum Salad

Recipe courtesy of the United Sorghum Checkoff Program, National Pork Board and USA Pulses

Prep time: 25 minutes

Cook time: 70 minutes

Servings: 6 (2 ounces pork, 3/4 cup sorghum salad)

            2          cups vegetable broth

            2          cups water

            1          cup whole-grain sorghum

            2          tablespoons olive oil

            1          tablespoon minced garlic

            1          tablespoon minced fresh parsley

            1 1/2    teaspoons lemon zest

            1/2       teaspoon salt

            1/2       teaspoon pepper

            1          pork tenderloin (16 ounces), trimmed of fat

            1          medium sweet potato, peeled and cut into 1/2-inch pieces

            1          cup kidney beans, rinsed and drained

            1/2       cup dried cranberries

            1/2       cup pecan halves

Preheat oven to 425 F. In medium saucepan, combine vegetable broth and water. Bring to boil. Add sorghum. Reduce heat to simmer and cook, covered, 45-60 minutes, or until tender.

In medium bowl, combine olive oil, garlic, parsley, lemon zest, salt and pepper. Drizzle half oil mixture on pork; rub in with fingers. Place pork in shallow roasting pan. Add sweet potatoes to bowl with remaining oil mixture. Toss to coat and set aside.

Roast pork, uncovered, 10 minutes. Arrange sweet potatoes around pork and roast 15-20 minutes, or until pork reaches 145 F internal temperature and potatoes are tender. Remove pork from pan. Cover; let stand 10 minutes.

Stir roasted sweet potatoes, beans, cranberries and pecan halves into cooked sorghum and heat through.

Slice pork tenderloin and serve with warm sorghum salad.

Nutritional information per serving: 436 calories; 15 g total fat (2 g saturated fat); 55 mg cholesterol; 369 mg sodium; 55 g total carbohydrates (8 g dietary fiber, 16 g sugars); 25 g protein; 2% vitamin D; 6% calcium; 20% iron; 20% potassium; 377 mg phosphorus (30%).

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Nutrition

Sweet, simple solutions for family meals

With easy family-friendly recipes that call for Envy apples, you can bring your loved ones together for shared meals.

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Busy mornings, afternoons and evenings are the norm for many families with days full of work, school, extracurricular activities, social commitments and more. Finding time to pause and share a meal is often a priority that may remain difficult to achieve.

With easy family-friendly recipes that call for Envy apples, you can bring your loved ones together for shared meals.

Crisp Apple Tacos put a fresh and sweet spin on a dinnertime classic by making tacos with pork medallions, homemade slaw and apple wedges. With plenty of easy prep work to be done, they’re a convenient way to call everyone to the kitchen; even little ones can help by mixing the dressing, apple sticks and cabbage for the tasty slaw.

For a quick and easy dinner option on busy summer nights, fire up the grill and cook Grilled Apple Portobello Burgers. Distinctly sweet apple rounds are paired with savory, umami-rich portobello mushrooms for a flavor-packed, meatless take on traditional burgers.

Easily recognized by their large, sharable size, Envy apples boast bright red skin that sometimes features a golden blush. They are ideal for snacking, with their satisfying crunch and balanced sweetness, and can also be served as part of any meal of the day. For example, Apple Avocado Toast provides a simple way to fuel up on weekday mornings or can be enjoyed as part of a weekend brunch with the family.

Find these delicious apples at a grocer near you by visiting EnvyApple.com.

Apple Avocado Toast

            2          eggs
                        water
            4          slices sourdough bread
            1          ripe avocado, sliced
            1          Envy apple
            1          teaspoon lime juice
            1/4       cup shaved Parmesan cheese
            2          teaspoons chia seeds
            1          tablespoon minced chives
                        edible flowers, for garnish

In pot, cover eggs with 1 inch cold water. Boil 6-7 minutes then place in cool water bath.

Peel eggs, halve lengthwise and set aside.

Toast sourdough bread then mash avocado across bread with fork.

Cut apple into thin slices and place on top of avocado along with egg halves. Top with lime juice, Parmesan cheese, chia seeds and chives.

Garnish with edible flowers.

Grilled Apple Portobello Burgers

            2          Envy apples
            4          portobello mushrooms
            1/2       cup olive oil, divided
            2          tablespoons lemon juice
            4          garlic cloves, minced
            2          teaspoons oregano
            2          teaspoons salt
            1          cup herbed goat cheese
            4          brioche buns
            4          large butter lettuce leaves
            4          tablespoons mayonnaise

Heat grill to high heat.

Slice apple horizontally into thick round wedges and remove seeds using fork.

Remove portobello stems.

In small bowl, combine 1/4 cup olive oil, lemon juice, garlic, oregano and salt. Using basting brush, coat mushrooms on both sides with olive oil mixture.

Grill mushrooms stem sides down 2 minutes then flip. Add goat cheese and grill 2-3 minutes until cheese is melted.

Coat apple rounds with remaining olive oil and grill 1-2 minutes per side to lightly char.

Serve mushrooms with apple rounds on brioche buns with lettuce and mayonnaise.

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

Cut pork crosswise into 1-inch medallions.

Coat pork medallions with olive oil, 1 teaspoon salt and 1 teaspoon pepper then add to saucepan over medium heat.

Slice half of one apple into thick wedges and add to saucepan. Slice remaining half into thin wedges and set aside.

Add rosemary to saucepan and heat 2-3 minutes. Flip pork and heat 2-3 minutes until pork is slightly golden and cooked through.

Let pork rest 3 minutes then slice into strips.

Thinly slice half of remaining apple into thin sticks around same size of shredded cabbage. Reserve remaining half.

In serving bowl, toss apple sticks, carrots, red cabbage and green cabbage.

In bowl, mix honey, mayonnaise, mustard and vinegar into dressing. Add additional salt and pepper, to taste.

Mix dressing and cabbage; refrigerate at least 1 hour prior to serving.

Cut remaining apple half into thin wedges.

Top taco shells with pork, slaw, sour cream and squeeze of lime juice. Top with apple wedges.

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Nutrition

Natural solutions for summer hydration

Electrolytes, critical for the human body to function, are lost via sweat throughout the day. Drinking plenty of fluids, such as water, helps keep you hydrated. However, adding 100% orange juice to your diet can help replace those lost electrolytes in addition to aiding hydration.

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Photo by Mateusz Feliksik from Unsplash.com

Fun in the summer sun can mean anything from poolside play and outdoor exercise to simply relaxing in the shade. While these activities make the season special for people of all ages, the heat also leads to the inevitable: sweat.

Electrolytes, critical for the human body to function, are lost via sweat throughout the day. Drinking plenty of fluids, such as water, helps keep you hydrated. However, adding 100% orange juice to your diet can help replace those lost electrolytes in addition to aiding hydration.

According to a study published in the “Journal of Nutrition and Health Sciences,” drinking 100% orange juice following exercise contributes to hydration equally as well as water and sports drinks, making the beverage a viable alternative for recovery.

“Electrolytes include nutrients such as potassium, sodium, magnesium and calcium,” said Dr. Rosa Walsh, scientific research director at the Florida Department of Citrus. “In fluids, these nutrients carry an electric charge, which allows muscles to contract and nerves to transmit signals, and are critical for the human body to function. Plain water contains few if any electrolytes, so you must replace lost electrolytes by consuming foods or beverages that contain these nutrients. Drinking fluids that contain both water and electrolytes, such as 100% orange juice, may help support hydration.”

In fact, 100% orange juice contains about 90% water and can contribute to overall water intake. With no added sugar, it’s an ideal way to support hydration by drinking it on its own or by adding it to recipes like this Healthy Broccoli Salad with Miso Orange Dressing or Pineapple Orange Smoothie.

Consider these major electrolytes found in orange juice:

  • Potassium: The major electrolyte within all cells, it helps balance fluid in the body with a strong relationship to sodium, the major electrolyte in the blood and outside the cells. Potassium is especially important for regulating heart rhythm and function. An 8-ounce glass of 100% orange juice provides 10% of the recommended daily value for potassium.
  • Magnesium: The fourth-most abundant mineral in the body and essential in the regulation of muscle contraction, cardiac excitability, blood pressure and other vital processes. An 8-ounce glass of 100% orange juice contains 6% of the recommended daily value for magnesium.
  • Calcium: Found in fortified varieties of orange juice, calcium plays an important role in muscle contraction, nerve transmission and the contraction and relaxation of the cardiovascular system. As an excellent source of calcium, an 8-ounce serving of fortified orange juice provides 30% of the recommended daily value.

Visit floridajuice.com to find more recipes that aid in summer hydration.

Healthy Broccoli Salad with Miso Orange Dressing
Servings: 1

Salad:
2          heads broccoli, cut into small florets
2          cups purple cabbage, chopped
1/2       cup golden raisins
1/2       cup slivered almonds
1/2       cup chopped green onions

Miso Orange Dressing:
1          cup Florida Orange Juice
2          tablespoons canola oil
2          tablespoons miso
2          tablespoons almond butter
1          shallot

To make salad: In bowl, toss broccoli, cabbage, raisins, almonds and green onions.

To make miso orange dressing: In food processor or blender, pulse orange juice, canola oil, miso, almond butter and shallot until smooth.

Pour dressing over salad, tossing to coat. Serve immediately or chill in refrigerator.

Pineapple Orange Smoothie
Servings: 2

1          cup Florida Orange Juice
1/2       cup plain almond milk
1          frozen banana
1          cup frozen pineapple
1          teaspoon turmeric
1          scoop walnuts
1/8       teaspoon cayenne
2-3       ice cubes
1          scoop plain protein powder (optional)

In large blender, blend orange juice, almond milk, frozen banana, frozen pineapple, turmeric, walnuts, cayenne, ice cubes and protein powder, if desired, until smooth.

Portion into two small glasses.

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