Recipes to help boost iron levels, aid plasma donation recovery

(Family Features) Chef Nate Appleman knows how important it is to serve healthy meals to your family – ones they actually want to eat. Before having his first child, he transformed his eating and exercise habits and lost 85 pounds to get on a healthier path.

Now, he’s cooking meals for his family, including 14-year-old Oliver who was diagnosed with Kawasaki Disease as a toddler – an inflammation of the blood vessels that can cause damage to coronary arteries – as a healthy lifestyle is important to help manage the disease. Since Oliver’s diagnosis, Appleman made it his personal mission to create awareness of Kawasaki Disease and for the critical need for plasma donations that many people with the disease rely on for treatment, which is why he partnered with Abbott to bring attention to the need for plasma donations.

Plasma is a powerful part of your blood that supports essential bodily functions. It’s a lifeline for thousands of people who are immune-compromised and live with a variety of chronic and complex diseases. In fact, more than 125,000 Americans rely on medication made from plasma every day, according to the Plasma Protein Therapeutics Association (PPTA).

The COVID-19 pandemic led to a serious shortage of plasma donors – average donations per center in the United States were down approximately 11% during the first few months of 2021 compared to the previous year, further deepening the nearly 20% decline in donations in 2020 compared to 2019, according to the PPTA.

Donating plasma is a safe and relatively easy process. Since plasma is replaced in the body within about 24 hours, it can be donated up to twice per week. With a donation that typically takes between 1-3 hours, you can make a lasting impact by providing lifesaving medicine for patients like Oliver.

It’s a good idea to fuel up with iron-rich foods before and after donating, so Appleman created these fresh, nutritious recipes he loves to serve his family: Marinated Skirt Steak, Lemon Chicken with Roasted Red Onions and Potatoes, and Cheesy Frittata with Veggies.

Learn where you can donate at bethe1donor.abbott.

Marinated Skirt Steak

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Vinaigrette:

• 1/4 cup oil
• 1/4 cup fish sauce
• 1/4 cup rice wine vinegar
• 1/4 cup water
• 2 tablespoons raw sugar
• 1 cup chopped fresh cilantro
• 1 lime, juice only
• 1 clove garlic, minced
• 1 small Thai bird chile or serrano chile, chopped
• 1/4 head finely shaved green cabbage
• 1/4 head finely shaved purple cabbage
• 2 carrots, thinly julienned

Skirt steak:

• 1 1/2 pounds trimmed skirt steak
• 1/2 cup coconut milk
• 3 cloves garlic, minced
• 2 tablespoons lime juice
• 1/4 cup chopped fresh cilantro
• 2 tablespoons sriracha
• salt, to taste
• 3 cups cooked brown rice
• 1/2 cup crushed peanuts
• 1 lime, quartered, for garnish

1. To make vinaigrette: In large bowl, mix oil, fish sauce, rice wine vinegar, water, sugar, cilantro, lime juice, garlic and chile. Toss cabbage and carrots in vinaigrette; refrigerate until ready to serve.
2. To make skirt steak: Marinate steak in coconut milk, garlic, lime juice, cilantro, sriracha and salt, to taste, at least 1 hour, or up to 24 hours.
3. Heat grill to high.
4. Grill 3-4 minutes each side until medium rare.
5. Let rest 3 minutes.
6. Thinly slice steaks against grain and serve with vinaigrette, rice and crushed peanuts; garnish with lime wedges.

Lemon Chicken with Roasted Red Onions and Potatoes

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Lemon chicken:

• 1 whole chicken, cut into eight pieces
• 1 ounce minced garlic
• 1/4 teaspoon granulated garlic
• 1/4 teaspoon paprika
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon ground fennel seed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon ground coriander
• 1 tablespoon kosher salt

Potatoes:

• 2 1/2 pounds Yukon gold potatoes
• salted water
• oil

Cauliflower:

• 1 head cauliflower
• salted water
• ice
• 2 tablespoons mayonnaise
• 1 teaspoon tamari or soy sauce
• 1 tablespoon chopped parsley

Roasted onions:

• 1 red onion
• salt
• oil

For serving:

• 3 ounces pitted Castelvetrano or green olives, cut into quarters
• 5 ounces wild arugula
• 1 lemon, quartered

1. To make lemon chicken: Marinate chicken in mixture of minced garlic, granulated garlic, paprika, smoked paprika, fennel pollen, dried oregano, coriander and salt; let sit overnight.
2. To make potatoes: Boil potatoes in heavily salted water until tender. Cool, peel and cut into 1 1/2-inch chunks. Toss with oil to coat; reserve.
3. To make cauliflower: Cut cauliflower into florets and blanch in salted water 1 minute; shock in ice bath. Remove from ice and dry. Toss with mayonnaise, tamari and parsley; reserve.
4. To make roasted onions: Preheat oven to 450 F. Peel onion and slice into 1-inch rings. Toss with salt and oil; roast until slightly caramelized with texture. Chill and reserve.
5. Preheat oven to 450 F.
6. Bake chicken on sheet pan approximately 15 minutes. Add potatoes and cauliflower. Bake approximately 15 minutes then switch oven to broil approximately 10 minutes.
7. Squeeze lemon over reserved onion.
8. When chicken is crispy and reaches internal temperature of 165 F, remove from oven and add onions and olives. Plate chicken, potatoes, onions, olives and cauliflower on top of arugula and garnish with lemon.

Cheesy Frittata with Veggies

Recipe courtesy of chef Nate Appleman on behalf of Abbott

Roasted Garlic:

• 2 heads garlic
• olive oil
• salt

Frittata:

• oil
• 2 medium leeks, sliced
• 8 ounces blanched, chopped broccoli
• salt, to taste
• 9 eggs
• 2 tablespoons chopped fresh parsley
• 2 ounces grated Parmigiano Reggiano
• 2 tablespoons heavy cream

1. To make roasted garlic: Preheat oven to 400 F.
2. Slice 1/4 inch off entire heads of garlic and place cut sides down in 1-liter casserole dish. Drizzle with olive oil and sprinkle with salt; cover with lid.
3. Bake 35-45 minutes until heads of garlic are soft and light brown. Let cool then use back of knife to squeeze garlic from pods.
4. To make frittata: Lower oven to 375 F.
5. In saute pan, heat oil over medium-high heat. Cook leeks until soft; add broccoli then season with salt, to taste, and remove from heat.
6. In mixing bowl, mix roasted garlic, sauteed leeks and broccoli, eggs, parsley, Parmigiano Reggiano and cream; place in 9-inch pie dish and bake approximately 20 minutes until top of frittata is brown. Remove from oven and let cool slightly before cutting and serving.

Source: Abbott

(Family Features) Boosting immune function through a healthy diet has become an important new focus for many people these days. One key dietary recommendation is to eat more fruits and vegetables each day to improve immune function and prevent heart disease and diabetes. When looking to guide your family to healthier snacks and meals or simply trying to mix up your at-home menu, success can be as simple as rethinking the ingredients you choose to use, including your favorite produce, such as grapes.

Fresh California grapes, for example, make for an ideal snack because they are tasty, healthy, hydrating and refreshing, but grapes can also be used to make good-for-you dishes that are also satisfying and delicious. Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. Plus, they are naturally fat-free, cholesterol-free and contain virtually no sodium.

Try recipes like Moroccan Grape and Grilled Chicken Bowls with Grape Vinaigrette, Spiced Chickpeas and Grapes with Yogurt, and Cauliflower Steaks with Grapes to pair heart-healthy grapes with other nutritious ingredients and add variety and fresh appeal in the kitchen.

Visit GrapesFromCalifornia.com for more nutritious family recipes

Moroccan Grape and Grilled Chicken Bowls with Grape Vinaigrette

Servings: 4

Couscous:

• 1          cup Israeli couscous
• 2          tablespoons extra-virgin olive oil
• 1/2       cup carrots, thinly sliced
• 1/2       cup tomatoes, diced
• 1/2       cup parsley, leaves only
• 1 1/2    teaspoons ras el hanout (Moroccan spice blend)
• 1          teaspoon salt

Chicken:

• 2          chicken breasts (8 ounces each)
• 1          tablespoon harissa paste
• 1          tablespoon extra-virgin olive oil
• 1          teaspoon salt

Vinaigrette:

• 1/4       cup green California grapes
• 1          lemon, juice only
• 1          preserved lemon, rind only
• 1/4       cup extra-virgin olive oil
• 2          tablespoons cilantro, chopped
• salt, to taste
• ground black pepper, to taste

• 1          cup red California grapes, halved
• 1/2       cup sliced almonds, toasted

1. To make couscous: Cook couscous in boiling salted water. Drain, rinse with cold water and combine with olive oil. Add carrots, tomatoes, parsley leaves, ras el hanout and salt. Mix well and set aside.
2. To make chicken: Heat grill to medium-high heat.
3. Rub chicken breasts with harissa paste, olive oil and salt. Grill on both sides until just done. Set aside to cool. Slice into 1/4-inch slices.
4. To make vinaigrette: In blender, puree green grapes, lemon juice, lemon rind, olive oil and cilantro until smooth. Add salt and pepper, to taste.
5. Toss couscous mixture with vinaigrette and portion into four bowls. Top with sliced chicken, red grapes and almonds.

Nutritional information per serving: 590 calories; 30 g protein; 44 g carbohydrates; 32 g fat (49% calories from fat); 4.5 g saturated fat (7% calories from saturated fat); 65 mg cholesterol; 720 mg sodium; 3 g fiber.

Spiced Chickpeas and Grapes with Yogurt

Prep time: 15 minutes
Cook time: 5 minutes
Servings: 4

• 1          can (15 ounces) chickpeas, rinsed, drained and patted dry
• 1          cup California grapes
• 1          tablespoon peanut oil
• 1 1/2    teaspoons mustard seeds
• 1          teaspoon cumin seeds
• 1          teaspoon fennel seeds
• 1/4       teaspoon salt, divided
• 1          pinch red pepper flakes
• 1          cup low-fat Greek yogurt
• 1          tablespoon lemon juice
• 1/2       teaspoon finely grated lemon zest
• 1/2       garlic clove, grated
• 2          tablespoons chopped cilantro
• 2          tablespoons thinly sliced scallions

1. In large bowl, mix chickpeas and grapes.
2. In small skillet, warm oil over medium-high heat until shimmering. Add mustard seeds and cover. Cook until seeds stop popping then add cumin and fennel seeds; cook until fragrant, about 1 minute. Stir in 1/8 teaspoon salt and pepper flakes; pour over chickpeas and grapes. Mix well.
3. In separate bowl, stir yogurt, lemon juice, lemon zest, garlic and remaining salt. Spread on serving platter and top with chickpea mixture, cilantro and scallions.

Nutritional information per serving: 220 calories; 11 g protein; 31 g carbohydrates; 6 g fat (25% calories from fat); 1.5 g saturated fat (6% calories from saturated fat); 5 mg cholesterol; 280 mg sodium; 1 g fiber.

Cauliflower Steaks with Grapes

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4

• 1          large head cauliflower, leaves trimmed off
• 3          tablespoons extra-virgin olive oil, divided
• 2          teaspoons finely chopped rosemary
• 1/2       teaspoon coarse salt
• 1/2       teaspoon freshly ground black pepper, divided
• 1          cup halved California grapes
• 1/4       cup chopped Castelvetrano olives
• 2          tablespoons chopped Italian parsley
• 2          tablespoons chopped, toasted pistachios

1. Heat oven to 450 F.
2. Cut stem off cauliflower and cut remaining head crosswise into four 1-inch-thick slices, keeping as intact as possible. Place on sheet pan and brush sides with 1 1/2 tablespoons olive oil. Sprinkle with rosemary, salt and 1/4 teaspoon pepper. Roast until browned and tender, about 25 minutes.
3. Combine remaining olive oil, remaining pepper, grapes, olives, parsley and pistachios. When cauliflower is roasted, transfer to serving plates and top with grape mixture.
4. Nutritional information per serving: 210 calories; 5 g protein; 20 g carbohydrates; 14 g fat (60% calories from fat); 2 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 480 mg sodium; 5 g fiber.
5. Healthy Eating is Easy with Grapes
6. Grapes are prized for their taste and crisp, juicy texture, but fresh grapes are also a heart-healthy, hydrating snack choice. Grapes contain more than 1,600 natural plant compounds, including antioxidants and other polyphenols, which help protect the health and function of the body’s cells. Grapes can be paired with other healthy foods to enhance flavor and nutrition, including dark leafy greens, cauliflower, broccoli, whole grains, legumes and lean proteins.

Source: California Table Grape Commission

(Family Features) Constantly seeking out recipe-specific ingredients that may only be used once or twice can be a burden. Instead, keep your home stocked with necessities to simplify dinner prep with dishes made using common household staples.

One perfect example: pastas. These recipes for Minestrone Pasta Saute with Ricotta, Creamy One-Pot Spaghetti and Pasta in a Pinch include easily recognizable seasonings and canned goods for simple dinner solutions. Plus, they all include dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.

Another way to scale back on unnecessary grocery purchases is to give yourself permission to modify. Many recipes can be tweaked for personal preferences, such as using black beans rather than kidney beans or adjusting the amount of a spice used based on your family’s tastes.

Stock your pantry and refrigerator with versatile ingredients like these:

• Canned tomatoes
• Canned beans
• Quick-cook rice
• Small whole-grain pasta
• Stock, like vegetable, chicken or beef
• Fluid milk
• Shredded cheese
• Plain Greek yogurt

For more ideas to simplify family meals, visit milkmeansmore.org.

Minestrone Pasta Saute with Ricotta

Recipe courtesy of Lori Yates of “Foxes Love Lemons” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

• 8          ounces ditalini pasta
• 1 1/2    tablespoons extra-virgin olive oil
• 3          carrots, finely diced
• 3          cloves garlic, minced
• 1/2       medium onion, chopped
• 1/2       bunch kale, thinly sliced
• 1/2       pound green beans, trimmed and halved
• 1/4       cup dry white wine
• 1/2       pound lean ground beef (optional)
• 1          can (15 ounces) kidney beans, rinsed and drained
• 1          jar (24 ounces) marinara sauce
• 1/2       teaspoon kosher salt
• 1/4       teaspoon ground black pepper
• 1          cup Ricotta cheese
• 1/4       cup grated Parmesan cheese

1. In large pot of boiling salted water, cook pasta according to package instructions. Reserve 1/4 cup pasta cooking water then drain pasta.
2. In large skillet over medium-high heat, heat oil. Add carrots, garlic and onion; cook 3 minutes, or until vegetables start to soften, stirring occasionally. Add kale and green beans; cook 3 minutes, or until green beans are tender-crisp, stirring occasionally.
3. Add wine to skillet; cook 2 minutes, or until most liquid has evaporated. Transfer vegetables to medium bowl. If including meat, return skillet to medium-high heat. Add ground beef; cook 6-8 minutes, or until meat is cooked through, breaking up with side of spoon. Spoon off excess fat.
4. Reduce heat to medium-low. Add kidney beans, marinara sauce, salt, pepper, pasta, reserved pasta cooking water and cooked vegetable mixture to skillet with beef, if using. Cook 2 minutes, or until warmed through, stirring occasionally. Divide pasta between four pasta bowls or plates and top with Ricotta and Parmesan cheeses.

Pasta in a Pinch

Recipe courtesy of Jenn Fillenworth, MS, RDN, of “Jenny With the Good Eats” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 6

• 8          ounces uncooked penne pasta
• 2 1/2    cups water
• 1/4       teaspoon salt
• 1/4       teaspoon black pepper
• 1/2       teaspoon dried basil
• 1/2       teaspoon garlic powder
• 1/2       cup milk
• 2          cups mozzarella cheese, grated
• 1          can (15 ounces) cannellini beans, rinsed and drained
• 1          can (14 1/2 ounces) diced tomatoes, drained
• 1/4       cup Parmesan cheese
• freshly chopped herbs, for garnish (optional)

1. In large microwavable bowl, place uncooked penne pasta and pour water over top to cover. With food-safe plastic wrap, cover bowl, leaving small section to vent as it cooks. Cook 3 minutes longer than package directs, approximately 13 minutes.
2. Once pasta has cooked, drain into colander then place back in bowl. Add salt, pepper, basil, garlic powder and milk; stir to combine. Begin to stir in cheese a little at a time. Microwave 1 minute. Remove from microwave and stir again.
3. Add cannellini beans and diced tomatoes; stir. Microwave 1 minute. Remove from microwave and stir. Assess if ingredients are hot and cheese is melted. If not, microwave 1-2 minutes.
4. Top with Parmesan cheese and garnish with fresh herbs, if desired.

Creamy One-Pot Spaghetti

Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 8

• 1          tablespoon vegetable oil
• 1          pound lean ground turkey or lean ground beef
• 1/2       cup chopped onion
• 2 1/2    cups reduced-sodium chicken broth or reduced-sodium beef broth
• 2          cups marinara sauce
• 1/2       teaspoon crushed fennel seeds
• 1/8       teaspoon ground cayenne pepper
• 8          ounces spaghetti noodles, broken into 3-4-inch pieces
• 1          package (8 ounces) reduced-fat cream cheese, cubed
• 1 1/3    cups shredded cheddar cheese, divided
• chopped fresh basil or parsley (optional)

1. Using saute function of pressure cooker, heat oil until hot. Add meat and onion. Cook, uncovered, about 5 minutes, or until meat is browned, stirring to break up. Press cancel.
2. Stir broth, marinara sauce, fennel seeds and cayenne pepper into meat. Stir in spaghetti, making sure noodle pieces are covered by liquid. Secure lid and set pressure release to sealing function. Select high pressure and cook 5 minutes. Press cancel.
3. Allow pressure to release naturally 2 minutes. Move pressure release to venting function to release remaining steam. Remove lid.
4. Stir spaghetti mixture. Stir in cream cheese and 1 cup cheddar cheese until melted. Ladle into bowls to serve. Sprinkle with remaining cheddar cheese. Garnish with chopped fresh basil or parsley, if desired.

Source: United Dairy Industry of Michigan

Ingredients

• 4 (10- to 14-ounce) Omaha Steaks rib eye steaks
• 1/4 cup olive oil
• 8 teaspoons Blackening Seasoning (recipe below) or Omaha Steaks Blackened Seasoning
• 1 cup Creamy Horseradish Sauce (recipe below) or Omaha Steaks Creamy Horseradish Sauce

Blackening Seasoning

• 3 tablespoons sea salt or kosher salt
• 1/4 cup paprika
• 2 tablespoons cayenne pepper
• 1 tablespoon dry oregano
• 1 tablespoon thyme
• 1 tablespoon fennel seed
• 1 tablespoon black pepper
• 1 tablespoon white pepper
• 1 tablespoon granulated garlic
• 1 tablespoon onion powder

Creamy Horseradish Sauce

• 1/2 cup mayonnaise
• 1/4 cup sour cream
• 3 tablespoons prepared horseradish
• 1 tablespoon fresh lemon juice
• 1 tablespoon green onions, finely minced
• 1/2 teaspoon sea salt or kosher salt

Preparation

1. Heat a cast iron skillet until very hot, in a well ventilated area.
2. Brush steaks with olive oil.
3. Coat each side of the steaks with 1 teaspoon of blackening seasoning.
4. Place steaks in the iron skillet, flipping steaks halfway through cooking. To cook a 1-inch-thick steak medium rare, cook about 4 minutes on first side and 3 minutes on other side.
5. Spoon 2 tablespoons of Creamy Horseradish Sauce on each plate before topping with the cooked steak.
6. Blackening Seasoning - Yield 1 cup -Combine all ingredients and mix well.
7. Creamy Horseradish Sauce - Yield 1 cup -Combine all ingredients and mix well.

Serves

4

SOURCE: Omaha Steaks