(Family Features) Despite busy lives and full schedules, finding time for regular meals with loved ones encourages connections and conversations that can benefit mental and physical well-being. Gathering your family, friends, coworkers or neighbors at least once a week to spend time together over a meal provides opportunities to decompress and socialize.

If you’re looking for a little delicious inspiration, the American Heart Association recommends scheduling one night per week to create a recurring tradition and enjoy favorites such as breakfast for dinner. Recipes like Egg, Avocado and Black Bean Breakfast Burritos; Huevos Rancheros; and Southwestern Quinoa and Egg Breakfast Bowls from the Healthy for Good Eat Smart initiative, nationally supported by Eggland’s Best, are perfectly suited for sharing while making time to destress at the dinner table.

In fact, according to a study by “Canadian Family Physician,” regular meals at home with loved ones can reduce stress, boost self-esteem and make everyone feel connected with mealtime conversations that allow a chance to unplug and unwind.

Meals don’t have to be elaborate for a successful evening together. Despite the perceived effort involved with preparing a meal, research published in “Preventive Medicine” shows those who have frequent meals with others, particularly parents with their children, may improve social and emotional well-being.

In addition to the mental and emotional benefits of meals with loved ones, eating together can also encourage healthier choices when better-for-you recipes are on the menu. Dining as a group can provide inspiration to try heart-healthy recipes that include the wide variety of vegetables, fruit, whole grains and healthy protein sources recommended by the American Heart Association to help prevent heart disease and stroke.

To find recipe ideas, conversation starters and more tips for mealtime, visit heart.org/together.

Huevos Rancheros

Servings: 4

Salsa:

• 1 teaspoon canola oil
• 1/2 cup diced yellow onion
• 1/2 cup diced poblano pepper, seeds and ribs discarded
• 1 small fresh jalapeno pepper, seeds and ribs discarded, minced
• 1 1/2 teaspoons minced garlic
• 1 can (14 1/2 ounces) no-salt-added crushed tomatoes
• 2 tablespoons water
• 1/4 teaspoon salt

Huevos Rancheros:

• 1 teaspoon canola oil
• 4 large eggs
• 4 corn tortillas (6 inches), warm
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 1/4 cup shredded low-fat Mexican cheese blend
• 1 small avocado, quartered and sliced
• 2 tablespoons chopped fresh cilantro (optional)
• 1 medium lime, cut into four wedges (optional)

1. To make salsa: In medium saucepan over medium heat, heat oil, swirling to coat bottom. Cook onion 2 minutes, or until almost soft, stirring frequently. Cook poblano and jalapeno peppers 2 minutes, stirring frequently. Stir in garlic. Cook 1 minute. Stir in tomatoes, water and salt. Bring to boil. Reduce heat to low. Simmer 5 minutes. Remove from heat. Cover to keep warm.
2. To make huevos rancheros: In medium nonstick skillet over medium heat, heat oil, swirling to coat bottom. Cook eggs 3-4 minutes, or until whites are set and edges are fully cooked.
3. Place one tortilla on each plate. Top each tortilla with beans and one egg, being careful not to break yolk. Gently top each egg with warm salsa, cheese and avocado slices.
4. Sprinkle each serving with cilantro and serve with lime wedge, if desired.

Egg, Avocado and Black Bean Breakfast Burritos

Servings: 4

• Nonstick cooking spray
• 1 1/3 cups liquid egg whites
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 4 whole-wheat tortillas (6 inches, lowest sodium available)
• 2 medium avocados, sliced
• 1/4 cup hot sauce or salsa (lowest sodium available, optional)

1. Lightly spray large skillet with nonstick cooking spray. Heat over medium heat.
2. In skillet, stir egg whites constantly with rubber spatula to scramble. Cook until eggs are almost set. Add beans, stirring until combined and heated through.
3. Microwave tortillas on high 45 seconds. Transfer to work surface.
4. Spread egg mixture in center of each tortilla. Top with the avocado and hot sauce, if desired.
5. For each burrito, fold two sides of tortilla toward center. Starting from closest unfolded side, roll burrito toward remaining unfolded side to enclose filling. Transfer with seam side down to plates.

Southwestern Quinoa and Egg Breakfast Bowls

Servings: 4

• 1/4 cup uncooked quinoa, rinsed and drained
• 2 medium tomatoes, chopped (about 2 cups)
• 1 cup no-salt-added frozen corn, thawed
• 1/2 medium avocado, pitted and diced
• 1/4 cup chopped green onions
• 1/2 cup chopped fresh cilantro (optional)
• nonstick cooking spray
• 4 large eggs
• 1/8 teaspoon salt
• 1/4 teaspoon pepper
• red hot-pepper sauce, to taste (optional)

1. Cook quinoa according to package directions. Remove from heat.
2. Spoon quinoa into four bowls. Top each with tomatoes, corn, avocado, green onions and cilantro, if desired.
3. Lightly spray large skillet over medium-high heat with nonstick cooking spray. Crack eggs into skillet. Sprinkle eggs with salt and pepper. Cook, uncovered, 3-4 minutes, or until egg whites are set but yolks are still runny. Using spatula, carefully transfer one egg sunny side up into each bowl. Sprinkle with hot sauce, if desired.

Source: American Heart Association

(Family Features) Cooking delicious family meals is surely the focus of many home chefs, from quick dishes on busy weeknights to homestyle favorites on the weekend. Equally important, however, is dishing up foods and ingredients you can feel good about serving to your loved ones.

The next time seafood is on the menu, consider the source of your main course. Available fresh, frozen, smoked and canned year-round and nationwide, seafood from Alaska is sustainably harvested, and you can trust it comes from a responsibly managed fishery. Utilizing a science-based approach, the state sustains the long-term vitality of species and their natural habitats, as well as the fishing communities that rely on them.

Fishermen and scientists work together to ensure they only harvest what science tells them the ecosystem can support, so that fish stocks, communities and the marine environment can thrive for generations to come.

Wild, sustainable and harvested in the USA, Alaska seafood is full of flavor and high-quality protein, vitamins, minerals and oils essential to good health, including omega-3s and vitamin D. You can feel good serving your loved ones these Blackened Alaska Cod Tacos as a classic way to spice up your dinner table, or give a sweet heat kick to Spicy Alaska Sablefish in Lettuce Cups with Korean chili paste, miso and honey.

Visit alaskaseafood.org to find more information and family-friendly recipes.

Spicy Alaska Sablefish in Lettuce Cups

Recipe courtesy of the Alaska Seafood Marketing Institute
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4 (2 lettuce cups each)

• 1/4 cup yellow or white miso
• 1 tablespoon Korean chili paste
• 1 tablespoon honey
• 1 pound Alaska sablefish (black cod), cut into 2-ounce portions
• nonstick cooking spray
• 1 small avocado, pitted, peeled and chopped
• 1-1 1/4 cups cooked sushi rice or quinoa
• 1/2 cup chopped English cucumber
• 1/4 cup thinly sliced halved radish
• 1/2 cup pickled ginger, chopped
• 1/2 cup bottled Asian-style salad dressing with wasabi and ginger
• 8 medium-large butter lettuce leaves
• 1/2 cup cilantro leaves

1. Blend miso, chili paste and honey; spread onto Alaska sablefish portions. Place portions on nonstick cooking spray-coated, foil-lined baking sheet. Roast 5-7 minutes, or until fish is opaque throughout and deep golden brown; cool slightly.
2. In mixing bowl, combine avocado, rice or quinoa, cucumber, radishes and ginger; pour in dressing. Toss to coat.
3. To serve, place about 1/3 cup vegetable-rice mixture in each lettuce leaf. Top with one sablefish portion. Sprinkle each lettuce cup with 1 tablespoon cilantro leaves.

Blackened Alaska Cod Tacos

Recipe courtesy of the Alaska Seafood Marketing Institute and Sari Diskin
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 2-3

• 2 cups slaw mix
• 2 tablespoons mayonnaise
• 1 teaspoon hot sauce, plus additional for serving
• 1 lime, divided
• salt, to taste
• pepper, to taste
• nonstick cooking spray
• 1/2 pound Alaska cod
• olive oil
• blackening seasoning, to taste, plus additional, divided
• sea salt, to taste
• 4 small flour tortillas
• 1 avocado, sliced

1. Preheat oven to 400 F.
2. In bowl, mix slaw with mayonnaise, hot sauce, juice from 1/2 lime and salt and pepper, to taste; set aside.
3. Line baking dish with parchment paper and spray with nonstick cooking spray. Place Alaska cod on top and coat lightly with olive oil. Generously season with blackening seasoning and sea salt, to taste.
4. Bake 5 minutes, set oven to broil and broil 3-5 minutes. When fish is done (when it flakes easily with fork and is opaque throughout), remove from oven and break into small chunks with fork.
5. In flour tortillas, add avocado and slaw. Top with chunks of cod and drizzle with additional hot sauce, squeeze of lime juice from remaining 1/2 lime and additional blackening seasoning.

Photo courtesy of Sari Diskin (Blackened Alaska Cod Tacos)

Source: Alaska Seafood Marketing Institute

(Family Features) Liven up your mealtime routine with the fresh global flavors of an at-home fiesta for a memorable way to rethink your menu. With nearly countless ways to spice up the kitchen using inspiration from around the world, it’s easy to find something new and exciting.

For example, these Sloppy Joe Mini Tacos from “The New York Times” bestselling cookbook author Stephanie Banyas offer a true flavor fusion. The lively blend of ground turkey or pork chorizo, cheeses, spices and veggies pop when combined with the high-quality ingredients of Fresh Cravings Salsa.

These boldly flavored salsas are made with vine-ripened tomatoes, crisp onions, zesty peppers and spices. Plus, they’re never cooked or pasteurized, meaning you’re enjoying a vibrant dip that’s never soggy or dull. Available in a range of heat levels among restaurant style, chunky and pico de gallo, they complement any at-home fiesta.

“This is the ultimate mashup of two school lunch favorites: Sloppy Joes and Tacos,” Banyas said. “It includes some serious attitude thanks to Fresh Cravings Salsa’s hearty blend of diced tomatoes, onions, fragrant cilantro and Anaheim and Serrano chili peppers.”

Visit freshcravings.com for more ways to spice up your at-home fiesta.

Watch video to see how to make this recipe!

Sloppy Joe Mini Tacos

Recipe courtesy of Stephanie Banyas
Yield: 12-15 tacos

• 1          container (16 ounces) Fresh Cravings Restaurant Style Salsa (mild or medium)
• 3          tablespoons ketchup
• 2          tablespoons yellow, brown or Dijon mustard
• 2          teaspoons Worcestershire sauce
• 2          heaping tablespoons light brown sugar
• 2          tablespoons vegetable oil
• 8          ounces ground turkey or pork chorizo
• 8          ounces 90% lean ground chuck or turkey
• salt, to taste
• freshly ground black pepper, to taste
• 1/4       cup water
• 15        tortillas
• 1/4       cup finely chopped fresh cilantro leaves
• 1          cup crumbled cotija cheese
• 1          cup shredded Mexican blend cheese (optional)
• 1/2       red onion, thinly sliced, soaked in ice water 30 minutes and drained

Avocado Mash:

• 1          ripe Haas avocado, halved, pitted and removed from skin
• 2          tablespoons finely diced red onion
• 1/2       lime, juice only
• salt, to taste
• pepper, to taste

1. Preheat oven to 300 F.
2. In blender or food processor, process salsa until smooth. Remove 1/2 cup processed salsa and set aside for garnish.
3. In medium bowl, mix remaining salsa, ketchup, mustard, Worcestershire sauce and brown sugar until combined.
4. In large saute pan over high heat, heat oil until it begins to shimmer. Add chorizo and ground meat; season with salt and pepper, to taste. Cook, breaking up meat with wooden spoon, until golden brown and just cooked through, about 8 minutes.
5. Add salsa mixture and water; bring to boil, reduce heat to medium and cook, stirring occasionally, until mixture thickens, about 10 minutes. Taste for seasoning.
6. Wrap tortillas tightly in foil and heat in oven 10 minutes. Remove and keep wrapped tightly until ready to serve.
7. To make avocado mash: In medium bowl, coarsely smash avocado halves with fork. Add onion and lime juice then season with salt and pepper, to taste, and gently mix to combine.
8. Place tortillas on flat surface, top each with meat mixture and garnish as desired with reserved salsa, avocado mash, cotija, Mexican cheese and sliced red onion.

Source: Fresh Cravings

(Family Features) Warmer weather is often welcome for a variety of reasons and dining outdoors can help take that appreciation to the next level. Keeping ingredients lists short and prep time minimal also allows you to spend more time enjoying the sunshine and blue skies al fresco with the ones you love.

Even when you’re short on time, you can take mealtime from the dining room to the deck with an ingredient like Minute Rice Cups. Available in 13 varieties, including White and Brown rice, the convenient, single-serving, BPA-free cups are ready in just 90 seconds or less. Perfect for taking to the office for lunch or as an on-the-go snack, the cups can also be used as a quick and easy base for nearly any meal occasion.

For example, this simple Fish with Bok Choy features plenty of complex flavors with flaky white fish, crisp bok choy and 100% whole-grain brown rice. The brown rice provides the ideal texture for the ginger, sesame and nutty notes in this dish, and the whole recipe can be on the table in 10 minutes. Because white fish fillets are neutral and mild, they absorb all the flavors from the dish, and are an ideal protein for those with busy schedules due to their short cooking time.

Or, bursting with colors and flavors, this Fiesta Rice satisfies fresh cravings with an irresistible combo of white rice, tomatoes, green onions and creamy avocado. Ready in less than 5 minutes, this dish can also be customized with a different grain variety or extra juicy, sweet cherry tomatoes in place of diced tomatoes. To make this satisfying side a complete meal, simply add grilled chicken or your favorite protein.

To find more quick and easy recipes perfect for enjoying outdoors, visit MinuteRice.com.

Fish with Bok Choy

Prep time: 3 minutes
Cook time: 7 minutes
Servings: 1

• 1 Minute Brown Rice Cup
• salt, to taste
• pepper, to taste
• 1 white fish fillet
• 1 tablespoon butter
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger
• 2 baby bok choy, quartered
• 1 teaspoon soy sauce

1. Heat rice according to package directions. Set aside.
2. Add salt and pepper to both sides of fish, to taste.
3. In medium skillet over medium-high heat, melt butter. Cook fish 2 minutes on each side. Remove fish from pan and keep warm.
4. In same pan, add sesame oil and ginger. Cook 1 minute.
5. Add bok choy to pan and stir-fry 2 minutes. Add soy sauce; stir to incorporate. Top rice with fish and serve with bok choy.

Fiesta Rice

Prep time: 3 minutes
Cook time: 1 minute
Servings: 1

• 1 Minute White Rice Cup
• 1 diced tomato
• 1/2 diced avocado
• 1 sliced green onion
• 1 tablespoon chopped cilantro
• 1 teaspoon lime juice
• salt, to taste
• black pepper, to taste

1. Heat rice according to package directions. Set aside.
2. In bowl, combine tomato, avocado, onion and cilantro.
3. Add lime juice and salt and pepper, to taste.
4. Mix thoroughly and serve.

Source: Minute Rice

(Family Features) Whether you’re hosting a big game party at home or hitting the road to join friends and family, scoring a touchdown with the crowd starts by supplying superstar snacks.

As one of the most popular foods at many watch parties, the options are endless when it comes to America’s favorite guac. From spicy versions with a cayenne pepper kick to bacon-loaded recipes worthy of a trophy, what’s your guac of choice? Check out these game worthy recipes, and surprising facts from Avocados From Mexico.

A Hall of Fame-Worthy Food

Did you know that guacamole from all of the avocados sold for big game parties could fill an entire stadium 12 feet high? You can join the millions of game watchers who plan to enjoy their guac with this Championship Guacamole recipe, a real craving crusher that can help make your crowd go wild. Smooth, crunchy, smoky and salty flavors all team up to sack hunger with a bacon blitz.

Spark Good Times

Light a fire under your crowd this year with Victory Guacamole, a perfect party recipe sure to spark good times. Take your tacos to the next level or dip a chip in this fiery recipe. Just one taste will win you over and victory is always good.

From the Farm to Your Table

If you’re eating guacamole during the big game, it’s likely to come from No. 1-selling Avocados From Mexico. During January and leading up to the big game, more than 95% of avocados in the U.S. come from Mexico, according to the Hass Avocado Board. Michoacan is the state in Mexico where avocados grow all year and can meet the U.S. demand due to its rich volcanic soil, natural irrigation and unique topography.

With a unique combination of good health (with naturally good fats and nearly 20 vitamins and minerals) and good taste, adding avocados to your big game party sparks good times.

To find more information about avocados, explore AFM’s digital kitchen and find even more guacamole recipes, visit avocadosfrommexico.com/big-game/kitchen.

Source: Avocados From Mexico

(Family Features) When cooking, keep in mind small changes that can make a big impact on heart health.

High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. It can be managed by getting levels regularly tested and making lifestyle changes like eating a heart-healthy diet.

• Reduce saturated fat – Select lean cuts of meat or opt for plant protein, limit processed meats, broil or bake rather than pan-fry meats and remove skin from poultry before cooking.
• Eat more fish – Fish can be fatty or lean, but it’s still low in saturated fat. Choose oily fish like salmon or trout, which are high in omega-3 fatty acids.
• Use liquid oils in place of solid fats – For roasting, sauteing and more, use non-tropical liquid vegetable oils like canola, safflower, soybean or olive instead of butter, lard or shortening.
• Lower dairy fats – Low-fat, fat-free or non-dairy milk can be used in many recipes instead of whole milk or half-and-half.
• Increase fiber and whole grains – Add high-fiber vegetables to meals, serve fruit instead of juice and try brown rice instead of white.

These simple tips and better-for-you recipes like Chicken Tortilla Soup and Air Fryer Crispy (Un) Fried Chicken can help you eat healthy without sacrificing taste.

Find tips for managing cholesterol and other risk factors at heart.org/cholesterol.

Chicken Tortilla Soup

This recipe is reprinted with permission from "Healthy Slow Cooker Cookbook, 2nd Edition." Copyright 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House, LLC.
Servings: 4

• 1 pound boneless, skinless chicken breasts, visible fat discarded, cut into 1/2-inch cubes
• 2 cups frozen whole-kernel corn, thawed
• 2 cups fat-free, no-salt-added chicken broth
• 1 can (14 1/2 ounces) no-salt-added, diced tomatoes, undrained
• 1/4 cup finely chopped onion
• 1 teaspoon sugar
• 1 teaspoon ancho powder
• 2 medium garlic cloves, minced
• 1/4 teaspoon salt
• 2 corn tortillas (6 inches each), cut into 1/4-inch-wide strips
• 1 corn tortilla (6 inches), torn into pieces
• 2-4 tablespoons snipped fresh cilantro
• 1/4 cup finely chopped avocado
• 1/4 medium red bell pepper, cut into matchstick-size strips

1. In slow cooker, stir chicken, corn, broth, tomatoes, onion, sugar, ancho powder, garlic and salt. Cook, covered, on low, 6-8 hours, or on high, 3-4 hours.
2. Preheat oven to 350 F.
3. On baking sheet, arrange tortilla strips in single layer. Bake 8-10 minutes, or until crisp. Transfer baking sheet to cooling rack. Let strips stand 15 minutes, or until cool. Transfer to airtight container and set aside.
4. When soup is ready, transfer 1 cup to food processor or blender. Stir in tortilla pieces. Let mixture stand 1 minute. Process until smooth. Stir mixture into soup. Stir in cilantro.
5. Ladle soup into bowls. Sprinkle with avocado, bell pepper and reserved tortilla strips.

Air Fryer Crispy (Un) Fried Chicken

Recipe courtesy of the American Heart Association
Servings: 4

• 1/2 cup all-purpose flour
• 2 tablespoons minced fresh parsley
• 1/2 teaspoon ground oregano
• 1/4 teaspoon pepper
• 1/4 teaspoon cayenne pepper (optional)
• 1/2-1 cup low-fat buttermilk
• 1/2 tablespoon hot pepper sauce (optional)
• 1/3 cup whole-wheat panko breadcrumbs
• 1/3 cup shredded or grated Parmesan cheese
• 4 boneless, skinless chicken breasts (about 4 ounces each), visible fat discarded, flattened to 1/4-inch thickness, patted dry with paper towels
• nonstick cooking spray

1. reheat air fryer to 390 F.
2. In shallow dish or pie pan, whisk flour, parsley, oregano, pepper and cayenne.
3. In separate shallow dish or pie pan, whisk buttermilk and hot sauce.
4. In third shallow dish or pie pan, stir panko and Parmesan.
5. Place dishes and large plate in row. Dip chicken in flour mixture then buttermilk mixture then panko mixture, turning to coat at each step and gently shaking off excess. Using fingertips, gently press panko mixture so it adheres. Place chicken on plate. Cover and refrigerate 30 minutes.
6. Lightly spray chicken with nonstick cooking spray. Arrange chicken in single layer in air fryer basket, working in batches if needed. Cook 10-15 minutes, or until chicken is no longer pink in center and coating is golden brown, turning once halfway through and lightly spraying with nonstick cooking spray.

Source: American Heart Association

(Family Features) Taking time to nurture your health and well-being starts with building healthier habits. As the seasons change, challenge yourself to make small yet consistent choices that help you and your family through transitions at school, the office or wherever your days take you.

To help you establish (or re-establish) healthy habits during mealtime and beyond, consider these tips.

Eat Meals Together

“Making time for meals together as a family provides a chance to connect and decompress,” said Bridget Wojciak, director of nutrition at Kroger Health, a national sponsor of the American Heart Association’s Healthy for Good initiative. “In fact, regular meals at home can help reduce stress, boost self-esteem and improve feelings of connection.”

Bring everyone together with a better-for-you seasonal favorite like Turkey and Bean Tostadas.

Make Time for Yourself

Chronic stress can have a negative impact on mental and physical health, but turning lost moments – like a meal by yourself spent mindlessly scrolling through social media – into mindful moments can help. Try practicing gratitude at the table by thinking of three things you’re grateful for or putting your fork down between each bite to savor the flavor and consider the nourishment you’re receiving.

Enjoy the Cooler Temperatures

Cooler temperatures can make it more enjoyable to take advantage of outdoor exercise, which is a good way to soak in vitamin D to improve your mood and boost immunity. Going for a brisk walk after mealtime (solo or with your pet), jogging and even raking leaves are examples of activities that count toward the American Heart Association’s recommended 150 minutes of moderate physical activity per week.

Visit heart.org/healthyforgood to download more heart-healthy recipes and find more tips for a healthier you in mind, body and heart.

Tuna Pasta Casserole

Recipe courtesy of the American Heart Association's Healthy for Good initiative
Servings: 4

• 4 ounces dried whole-wheat rotini pasta (about 1 1/2 cups)
• nonstick cooking spray
• 16 ounces frozen mixed vegetables, thawed
• 1 pouch (11 ounces) low-sodium chunk light tuna
• 1 can (10 3/4 ounces) low-fat, low-sodium condensed cream of chicken soup
• 1/2 cup chopped roasted red bell peppers
• 1/2 cup fat-free half-and-half
• 1 teaspoon all-purpose, salt-free seasoning blend
• 3/4 cup crushed low-sodium, whole-grain crackers
• 1/4 cup shredded or grated Parmesan cheese

1. Prepare pasta according to package directions, omitting salt. Using colander, drain well. Transfer to large bowl.
2. Preheat oven to 350 F. Lightly spray 2-quart glass baking dish with nonstick cooking spray.
   Stir mixed vegetables, tuna, soup, roasted peppers, half-and-half and seasoning blend into pasta until combined. Transfer to baking dish. Top with crackers and Parmesan cheese.
3. Bake, uncovered, 25-30 minutes, or until casserole is warmed through and topping is golden brown.

Nutritional information per serving: 400 calories; 7 g total fat; 2.5 g saturated fat; 0 g trans fat; 2 g polyunsaturated fat; 2 g monounsaturated fat; 30 mg cholesterol; 537 mg sodium; 52 g carbohydrates; 8 g dietary fiber; 7 g sugars; 32 g protein.

Turkey and Bean Tostadas

Recipe courtesy of the American Heart Association's Healthy for Good initiative
Servings: 5

Salsa:

• 2 cups chopped tomatoes (about 2 medium tomatoes)
• 1 medium avocado, halved, pitted and diced
• 1 large ear of corn, husks and silk discarded, kernels removed
• 1-2 medium fresh jalapenos, seeds and ribs discarded, finely chopped
• 2 tablespoons finely chopped red onion
• 2 tablespoons fresh lime juice

Tostadas:

• nonstick cooking spray
• 5 corn tortillas (6 inches each)
• 8 ounces ground skinless turkey breast
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 2 tablespoons water

1. To make salsa: In small bowl, stir tomatoes, avocado, corn, jalapenos, onions and lime juice. Set aside.
2. Preheat oven to 400 F.
3. To make tostadas: Line baking sheet with aluminum foil. Lightly spray foil with nonstick cooking spray. Place tortillas on baking sheet. Lightly spray tortillas with nonstick cooking spray. Using fork, pierce tortillas several times to prevent from filling with air.
4. Bake tortillas 5-6 minutes on each side, or until golden brown.
5. In medium nonstick saucepan over medium-high heat, cook turkey, chili powder, cumin and coriander 5-6 minutes, or until turkey is no longer pink, stirring occasionally to turn and break up turkey.
6. Add beans and water. Cook 5 minutes, or until beans are heated through. Using potato masher, coarsely mash beans. Remove from heat.
7. To assemble tostadas, spread turkey mixture over each tortilla. Top with salsa.

Nutritional information per serving: 260 calories; 7.5 g total fat; 1 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4.5 g monounsaturated fat; 18 mg cholesterol; 60 mg sodium; 33 g carbohydrates; 8 g dietary fiber; 7 g sugars; 19 g protein.

Ginger Pumpkin Soup

Recipe courtesy of the American Heart Association's Healthy for Good initiative
Servings: 4

• 1 1/2 teaspoons canola or corn oil
• 1 medium onion, finely minced
• 3/4 tablespoon minced peeled gingerroot or 1/2 teaspoon ground ginger
• 2 medium garlic cloves, minced, or 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme, crumbled
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 1 tablespoon all-purpose flour
• 1 3/4 cups fat-free, low-sodium vegetable broth
• 1 cup water
• 2 cans (15 ounces each) solid-pack pumpkin
• 1 cup fat-free milk
• 1/4 cup fat-free sour cream (optional)
• 2 tablespoons chopped chives (optional)

1. In large heavy pot, heat oil over medium-high heat, swirling to coat bottom. Cook onion 6-8 minutes, or until soft, stirring occasionally.
2. Stir in gingerroot, garlic, thyme, cinnamon, pepper and salt. Cook 1 minute, stirring constantly. Stir in flour. Pour in broth and water. Using spatula, scrape bottom of pot to dislodge any browned bits. Stir in pumpkin. Bring mixture to boil. Reduce heat to low and simmer 10 minutes.
3. Stir in milk. Remove from heat. Ladle soup into bowls.
4. Garnish with sour cream and chives, if desired.

Nutritional information per serving: 138 calories; 2.5 g total fat; 0 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1 g monounsaturated fat; 1 mg cholesterol; 199 mg sodium; 27 g carbohydrates; 10 g dietary fiber; 14 g sugars; 6 g protein.

Photo courtesy of Getty Images (Tuna Pasta Casserole)

Source: American Heart Association

(Family Features) The school year can be full of challenges, but fueling kids for a full day of learning tops the priority list. Affordable and easy to prepare, eggs are a key ingredient for successful days in the classroom. From a wide variety of breakfast options for even the pickiest of eaters to a nearly limitless menu of lunches, eggs keep kids full and energized to conquer each school day.

As one of the only foods that naturally have vitamin D, eggs offer a nutrient critical for building strong bones. Eggs also help the body absorb nutrients like vitamin E and carotenoids that are found in plant foods, making them a perfect partner for veggies that might be a hard sell for some kids. Additionally, they’re one of the best sources of choline, which is critical for brain health and development at every age and stage.

What’s more, between learning and down time, many kids spend a lot of hours in front of electronic screens. The lutein and zeaxanthin found in egg yolks can help protect their eyes from harmful blue light.

Try these easy recipes that support eye health, brain health and nutrient absorption, and are easy to prepare ahead of time. To learn more about the nutritional benefits of eggs and find more family-friendly recipes featuring eggs, search #ProteinPrepSchool on social media or visit IncredibleEgg.org.

Broccoli and Cauliflower Cheddar Quinoa Bites

Prep time: 20 minutes
Total time: 40 minutes
Servings: 6

• Nonstick cooking spray
• 10 large eggs
• 1 cup shredded cheddar cheese
• 1 cup cooked quinoa
• 1 cup tomatoes, quartered
• 1/2 cup finely chopped broccoli florets
• 1/2 cup finely chopped cauliflower florets
• 2 tablespoons finely chopped fresh basil (optional)

1. Preheat oven to 350 F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside.
2. In large bowl, crack eggs. Whisk until well combined. Stir in cheese, quinoa, tomatoes, broccoli, cauliflower and basil, if desired, until well combined.
3. Use 1/4-cup measuring cup to divide mixture evenly into prepared muffin cups.
4. Bake 16-18 minutes until eggs are set. Allow to cool slightly before serving.
5. Refrigerate leftovers up to 3 days or freeze up to 1 month.

Simple Egg Salad Sandwich

Prep time: 10 minutes
Total time: 10 minutes
Servings: 8

• 6 large hard-boiled eggs, peeled
• 1/4 cup mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon yellow mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup finely chopped celery
• 1/4 cup thinly sliced green onions
• 8 slices rustic wheat bread
• 4 lettuce leaves

1. Chop eggs.
2. In medium bowl, mix mayonnaise, lemon juice, mustard, salt and pepper. Add chopped eggs, celery and green onions; mix well.
3. Refrigerate, covered, to blend flavors.
4. Serve on wheat bread with lettuce leaves.

Blueberry, Avocado and Banana Muffins

Prep time: 10 minutes
Total time: 35 minutes
Servings: 12

• 1 1/4 cups all-purpose flour
• 1 cup rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 medium banana (about 1/3 cup), peeled
• 1 large avocado (about 3/4 cup), peeled and pitted
• 3/4 cup unsweetened applesauce
• 1 large egg
• 1/4 cup milk
• 1 cup blueberries

1. Preheat oven to 350 F. Prepare standard muffin tin with paper liners.
2. In bowl, whisk flour, oats, baking powder, baking soda and salt.
3. In separate bowl, mash banana and avocado together. Add applesauce, egg and milk. Stir to combine then stir into flour mixture. Fold in blueberries and divide batter into prepared muffin tins.
4. Bake 25-30 minutes. Allow to cool completely. Store leftovers in airtight container up to 3 days.

Veggie and Cheese Frittata Fingers

Prep time: 10 minutes
Total time: 40 minutes
Servings: 4

• Nonstick cooking spray
• 1 tablespoon olive oil
• 1/2 cup red bell pepper, diced
• 1/2 cup yellow onion, diced
• 1/2 cup zucchini, diced
• 3 cloves garlic, minced
• 2 cups baby spinach, roughly chopped
• 12 large eggs
• 1 cup cheddar cheese, shredded
• 1 teaspoon salt
• 1/2 teaspoon pepper

1. Preheat oven to 350 F. Spray 9-by-9-inch baking dish with nonstick cooking spray.
2. In skillet over medium heat, add olive oil then saute bell pepper, onion and zucchini until tender. Add garlic and spinach; cook until wilted.
3. In bowl, beat eggs then add sauteed vegetables, cheese, salt and pepper. Pour mixture into prepared baking dish.
4. Bake 25-30 minutes until fully set. Allow to cool.
5. Cut into seven strips then down the middle to create 14 pieces.
6. Refrigerate leftovers in airtight container up to 4 days.
7. To freeze, place cooled frittata fingers in freezer bag and lay flat until frozen. When ready to eat, microwave 60-90 seconds, or until warmed.

Source: American Egg Board

(Family Features) The importance of health and wellness is top of mind for many people. There are many contributing factors to wellness such as diet, physical activity, social engagement and genetics. All are important, but a first step to wellness is choosing healthy foods to fuel the body every day, ideally foods that support health in multiple ways.

Consider grapes from California: they are convenient, healthy, hydrating and provide energy to help support healthy and active lifestyles. Eating grapes is also linked to beneficial impacts on the health of specific body parts and systems, including the heart, brain, skin and colon.

Most of grapes’ health benefits are attributed to the presence of natural plant compounds known as polyphenols, which help promote antioxidant activity and influence biological processes that support overall health. Grapes of all colors – red, green and black – are natural sources of polyphenols.

Fresh California grapes are refreshing by the handful, but they also lend a tasty burst of flavor to a wide range of recipes you can enjoy any time of day. This Heart Smart Smoothie is a deliciously healthy way to start the day; pairing grapes with nuts and seeds in No-Bake Energy Bites delivers a hearty snack to enjoy midday, after school or following a workout; and Quinoa, Cauliflower and Grape Salad is perfect at any mealtime for a powerful combo of both taste and health.

Grapes and a Healthy Brain

Research suggests regularly eating grapes as part of a healthy diet and lifestyle may contribute to improved health outcomes, including brain health.

In a study of people with early memory decline published in “Experimental Gerontology,” subjects were either fed whole grape powder equivalent to just 2 1/4 cups of grapes per day or a placebo powder. The results showed consuming grapes preserved healthy metabolic activity in regions of the brain associated with early Alzheimer’s disease, where metabolic decline takes hold.

Subjects who didn’t consume grapes exhibited significant metabolic decline in these critical regions. Additionally, those consuming the grape-enriched diet showed beneficial changes in regional brain metabolism that correlated to improvements in attention and working memory performance.

Find more nutritious recipes at GrapesFromCalifornia.com .

No-Bake Energy Bites

Prep time: 20 minutes
Yield: 8 energy bites

• 1/3       cup raw almonds
• 1/3       cup walnuts
• 1/2       cup pitted dates
• 1 1/2    teaspoons fresh orange juice or lemon juice
• 1          pinch sea salt
• 8          seedless California grapes
• 1/3       cup chia or hemp seeds

1. In bowl of food processor, pulse almonds and walnuts 5-6 times to coarsely chop. Add dates and process until mixture is finely chopped. Add juice and process until just combined; transfer mixture to small plate.
2. Dry grapes. Pack 1 tablespoon date mixture around each grape, completely covering to seal. Repeat with remaining grapes and date mixture.
3. Roll balls in seeds to coat. Store in covered container in refrigerator up to three days.

Nutritional information per energy bite: 120 calories; 3 g protein; 12 g carbohydrates; 7 g fat (53% calories from fat); 0.5 g saturated fat (4% calories from saturated fat); 0 mg cholesterol; 20 mg sodium; 3 g fiber.

Heart Smart Grape and Peanut Butter Smoothie

Prep time: 5 minutes
Servings: 1

• 1          cup red California grapes, chilled
• 2/3       cup unsweetened almond milk, chilled
• 1/2       cup ice cubes
• 1/2       small banana
• 1          tablespoon peanut butter
• 1          tablespoon ground flax seed
• 2          teaspoons cacao powder

1. In blender on high speed, blend grapes, almond milk, ice, banana, peanut butter, flax seed and cacao powder until smooth.

Nutritional information per serving: 350 calories; 8 g protein; 53 g carbohydrates; 14 g fat (36% calories from fat); 2.5 g saturated fat (6% calories from saturated fat); 0 mg cholesterol; 220 mg sodium; 7 g fiber.

Quinoa, Cauliflower and Grape Salad

Prep time: 15 minutes
Cook time: 15 minutes
Servings: 8

• 1          cup white quinoa
• 1          small head cauliflower, trimmed and cut into small florets
• 1 1/4    cups red California grapes, halved
• 3          scallions, trimmed and thinly sliced
• 2          ripe avocados, diced 1/3 inch

Dressing:

• 2          tablespoons white wine vinegar
• 1          tablespoon lime juice
• 1          tablespoon honey
• 1/2       teaspoon ground cumin
• 1/2       teaspoon dried oregano, crumbled
• 1/2       teaspoon fine sea salt
• 1/4       cup extra-virgin olive oil
• freshly ground black pepper, to taste

1. Cook quinoa according to package directions and drain on two layers of paper towels. Transfer to mixing bowl. Add cauliflower, grapes, scallions and avocado pieces.
2. To make dressing: In small bowl, whisk vinegar, lime juice, honey, cumin, oregano and salt until blended. Gradually whisk in oil. Drizzle dressing over quinoa mixture and toss gently. Season with pepper, to taste.

Nutritional information per serving: 260 calories; 5 g protein; 27 g carbo hydrates; 16 g fat (55% calories from fat); 2 g saturated fat (7% calories from saturated fat); 0 mg cholesterol; 170 mg sodium; 6 g fiber.

Source: California Table Grape Commission

(Family Features) As kids and parents return to busy schedules full of sports, homework and weeknight activities, building a plan for nutritious and easy meals can be challenging. Piecing together a menu that fuels active minds without spending hours in the kitchen is a common goal for many families.

These recipes require minimal prep and call for on-hand ingredients like dairy food favorites that provide nutrients people of all ages need to grow and maintain strong bodies and minds.

Whether you enjoy it together in the morning before getting the day started or mix it up with breakfast for dinner, this Sustainable Frittata is called “sustainable” because you can use leftover cheeses, veggies, ham, sausage and more to recycle ingredients you already have on hand.

For a customizable kid-pleaser, turn to Chopped Chicken Taco Salad and garnish with your family’s favorite toppings. When it’s time to put a twist on a classic while changing up your dinner routine, Roasted Red Pepper and Pesto Grilled Cheese Sandwiches are perfect for putting something new on the table. Make supper a cinch with Slow Cooker Macaroni and Cheese, which lets you put the work in the hands of your slow cooker for a versatile dish that can be served when homework is finished.

Visit milkmeansmore.org to find more recipes perfect for bringing loved ones together.

Chopped Chicken Taco Salad

Recipe courtesy of Megan Gundy of “What Megan’s Making” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

Dressing:

• 1          cup plain Greek yogurt
• 1/3       cup buttermilk, plus additional (optional)
• 1          tablespoon fresh-squeezed lime juice, plus additional (optional)
• 3          tablespoons chopped cilantro
• 2          tablespoons taco seasoning

Salad:

• 2          pounds boneless, skinless chicken breasts
• 2          tablespoons taco seasoning
• 2          tablespoons olive oil
• 1          head leaf lettuce, chopped
• 1          avocado, chopped into bite- sized pieces
• 1          cup black beans, drained and rinsed
• 1          cup corn
• 1          pint grape or cherry tomatoes, chopped
• 1          cup shredded cheese (Monterey Jack or Mexican)
• tortilla strips or crushed tortilla chips, for topping

1. To make dressing: In small bowl, stir yogurt, buttermilk, lime juice, cilantro and taco seasoning until combined. Taste and adjust lime juice and cilantro as needed. If dressing is too thick, add buttermilk 1 teaspoon at a time until desired consistency is reached. Refrigerate until ready to serve.
2. To make salad: Season chicken on both sides with taco seasoning. Heat large skillet over medium-high heat and add olive oil. Add chicken to pan and cook on both sides until outside is golden brown and chicken is cooked through. Remove to cutting board and slice into strips.
3. On large platter, heap chopped lettuce. Sprinkle chicken over top. Add avocado, beans, corn, tomatoes and shredded cheese. Drizzle dressing on top and sprinkle with tortilla strips or crushed tortilla chips.

Sustainable Frittata

Recipe courtesy of Jenn Fillenworth of “Jenny With the Good Eats” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 20 minutes
Servings: 8

• 12        eggs, beaten
• 1/4       cup whole milk, half and half or heavy cream
• 1/2       teaspoon salt
• 2          cups shredded cheese, any variety
• 3          cups assorted cooked vegetables and pre-cooked meats
• fresh herbs, for garnish (optional)

1. Preheat oven to 450 F.
2. Preheat cast-iron pan or oven-safe skillet over medium heat.
3. In large bowl, mix eggs, milk and salt then add shredded cheese.
4. Add cooked vegetables and meats to pan to reheat. Once vegetables have softened, add egg mixture to pan and scramble. Let sit over medium heat 1 minute.
5. Carefully transfer to oven and bake 10-15 minutes. Frittata is done when eggs have set. Remove from oven and top with fresh herbs.

Slow Cooker Macaroni and Cheese

Recipe courtesy of Rachel Gurk of “Rachel Cooks” on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 2 hours
Servings: 8

• 16        ounces elbow pasta
• 4          tablespoons butter
• 3          ounces reduced-fat cream cheese
• 2          cups whole milk
• 12        ounces evaporated milk
• 1/2       cup light sour cream
• 2          large eggs, beaten
• 3/4       teaspoon ground mustard
• pepper, to taste
• 8          ounces shredded sharp cheddar cheese
• 8          ounces grated provolone cheese

1. Cook pasta al dente according to package directions. Drain and pour into large slow cooker.
2. In small saucepan over medium heat, whisk butter and cream cheese until melted. Stir in milk, evaporated milk and sour cream; whisk until combined. Remove from heat; whisk in eggs, ground mustard and pepper, to taste. Stir in cheeses. Pour mixture over cooked macaroni and stir to combine cheese and pasta.
3. Cover and cook 2 hours on low. Switch to warm until ready to serve.

Roasted Red Pepper and Pesto Grilled Cheese Sandwiches

Recipe courtesy of Katie Serbinski of “Mom to Mom Nutrition” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 2

• 4          slices French or Italian bread
• 3          tablespoons prepared pesto
• 2          large roasted red peppers
• 4          slices mozzarella cheese
• 2          tablespoons butter, softened

1. Preheat skillet or grill pan over medium-low heat.
2. Spread insides of bread slices evenly with pesto. Stack red peppers and mozzarella cheese.
3. Spread outer sides of bread with softened butter and grill until toasted and cheese is melted, about 5 minutes per side.
4. Rest 1 minute before cutting.

Source: United Dairy Industry of Michigan