recipes

Healthy 14 September 2016

Eat Healthy at Home

(Family Features) Even if you’ve mastered the art of a smart workday lunch and can pick the most nutritious items on a restaurant menu like a pro, eating healthy at home is an unexpected downfall many people face.

When you find the chance to take a break from the busy pace of life and spend some time at home, it can be easy to slip into an all-indulgence mindset. Just remember that doesn’t have to mean going all-out on junk food.

Enjoy the comforts of home and keep your eating on track with these helpful tips.

When you’re spending time with family

It’s easy to catch a carefree spirit while you’re running the bases in an impromptu game of backyard baseball or being tempted by yet another imaginary dessert from the kiddie kitchen. When playtime winds down for dinner, there’s no reason for the fun to stop. Have kids get hands-on to help assemble a healthy meal everyone can enjoy. Skip the cutting, peeling and mess by using Dole Jarred Fruit to prepare salads, desserts and even main dishes that satisfy the whole family’s sweet tooth.

When you’re tackling chores

From seasonal landscaping to the myriad projects you’ve been putting off, the list of chores around the house may seem never-ending. Remember to stay hydrated, especially if you’re working outdoors, and be sure you make time to eat, even if it’s just a quick bite to keep you fueled. Air-popped crackers and hummus is a smart alternative to chips and dip, or get your pick-me-up from a handful of nuts and a serving of sweet, juicy fruit.

When you want to be a couch potato

When a new TV season begins this fall, keep your guilty pleasure in check with quick, healthy dishes to enjoy as you binge watch your favorite shows. Keep your kitchen stocked with ingredients such as high quality, ready-to-eat Dole Jarred Fruit so you can create quick and easy snacks with a serving of fruit in between episodes or during a commercial break.

Sweet Treats

Tickle your taste buds with these tricks that transform a kitchen staple like jarred fruit into a tasty treat:

  • Brighten up bland yogurt or frozen waffles with a serving of jarred fruit, such as sliced peaches or mandarin oranges.
  • Dip jarred pineapple chunks in melted chocolate and pop them in the freezer until hardened.
  • Top a serving of jarred tropical fruit with coconut flakes for an island escape.

For more recipes you can enjoy at home, visit dolesunshine.com.

13309 Pineapple Parfait

Pineapple Parfait

Total time: 10 minutes
Servings: 1

  • 1 jar (23.5 ounces) Dole Pineapple Chunks
  • 2 tablespoons Greek yogurt
  • 2 vanilla wafers, crushed
  1. Measure 1/2 cup drained fruit.
  2. Spoon pineapple chunks into dessert glass. Spoon yogurt over pineapple. Sprinkle crushed wafers on top.

13309 Tropical rum raisin

Tropical Rum Raisin Dessert

Total time: 30 minutes
Servings: 4

  • 1 jar (23.5 ounces) Dole Tropical Fruit, drained, juice reserved
  • 1/2 cup Dole Seedless Raisins
  • 1/4 cup spiced or coconut rum
  • 2 cups vanilla ice cream or frozen yogurt, divided
  • 4 teaspoons toasted shredded coconut, divided
  1. Place fruit in medium bowl and set aside. In small bowl, combine raisins, rum and 1/4 cup reserved juice. Allow raisins to soak at least 20 minutes until plump. Drain off liquid.
  2. Combine fruit and rum raisins; spoon into serving bowls. Top each bowl with 1/2 cup scoop of ice cream and top each with 1 teaspoon toasted coconut.

Tip: 1/2 teaspoon rum extract and 1/2 cup reserved juice may be used instead of rum.

13309 asian lettuce wraps

Asian Chicken Lettuce Wraps

Total time: 15 minutes
Servings: 1

  • 1/2 cup refrigerated cooked chicken breast strips
  • 2 Bibb or Boston lettuce leaves
  • 1/2 cup Dole Mandarin Oranges, drained
  • 2 teaspoons slivered almonds
  • 1 tablespoon light Asian salad dressing
  1. Divide chicken equally inside two lettuce leaves, making two wraps.
  2. Add 1/4 cup of Dole Mandarin Oranges and 1 teaspoon slivered almonds into each wrap.
  3. Serve lettuce wraps with light Asian salad dressing for dipping.

13309 avocado toast

Orange Chipotle Avocado Toast

Total time: 10 minutes
Servings: 1

  • 1 slice whole wheat bread
  • 1/2 avocado, diced or smashed
  • salt
  • pepper
  • 1/3 cup Dole Mandarin Oranges, drained
  • 1/2 teaspoon chipotle peppers in adobo sauce, finely chopped
  • 1/4 lime
  1. Lightly toast whole-wheat bread and top with diced avocado. Season with salt and pepper, to taste.
  2. In medium bowl, toss oranges with chipotle peppers.
  3. Spoon oranges over avocado toast and finish with a squeeze of lime.

Tip: For spicier toast, include pepper seeds. For more mild heat, remove seeds. A sprinkle of chili pepper can also be used to add spice.

Source: Dole

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Seafood 17 August 2016

FEED YOUR FITNESS

(Family Features) Whether you’re a competitive sprinter chasing a new record or an everyday gym hound looking to get the most from your workout, seafood is among the best foods to support an athletic lifestyle. It not only delivers great-tasting nutrition, but also provides one-of-a-kind health benefits.

The combination of lean protein, anti-inflammatory omega-3s and muscle-building nutrients found in Alaska seafood are why it’s a staple for athletes like Ryan and Sara Hall.

“We like to incorporate Alaska seafood in our daily diet because it’s a really high-quality protein that helps to repair our muscles on a daily basis,” said Ryan Hall, a two-time Olympian and holder of the U.S. half-marathon record.

After a run, Sara Hall – a 3,000-meter steeplechase and marathon runner, U.S. national champion and World Team member – relies on seafood as a go-to for low-fat meals with protein and simple-to-digest carbs.

Sample these dishes straight from the Hall kitchen, and find more recipes and nutritional values for your favorite seafood at wildalaskaseafood.com.

13134 Cedar Plank Grilled Salmon with Sweet Potatoes

Cedar Plank Grilled Salmon with Sweet Potatoes

Serves: 4
Prep time: 10 minutes
Cook time: 15 minutes
Cedar planks with enough surface area for salmon

  • 4 Alaska salmon fillets (4-6 ounces each), fresh, thawed or frozen
  • olive oil spray
  • 1 tablespoon fresh (or 1 teaspoon dried) dill, thyme or rosemary
  • salt and freshly cracked pepper, to taste
  • 4 large sweet potatoes, sliced lengthwise into wedges
  • 1/2 tablespoon ground cumin
  1. Soak cedar planks for 1-2 hours (or overnight) submerged in water. Remove and pat dry.
  2. Heat grill to medium heat (400° F). If frozen, rinse ice from salmon under cold water; pat dry with paper towel. Spray cedar planks and salmon with olive oil spray. Place salmon on planks; sprinkle with herb, salt and pepper. Place sweet potatoes in bowl; spray with cooking spray. Sprinkle with cumin and salt and pepper, to taste. Toss to coat.
  3. Place cedar planks and potato wedges on grill. Cover and cook about 3-4 minutes; turn wedges over and continue cooking until potatoes are soft and cooked. Keep warm. Cook salmon 12-15 minutes, until fish is opaque throughout.

Nutritional information per serving: 350 calories; 11 g total fat; 2 g saturated fat; 27% calories from fat; 91 mg cholesterol; 33 g protein; 33 g carbohydrate; 4 g fiber; 277 mg sodium; 36 mg calcium; 1,700 mg omega-3 fatty acids.

13134 Pan Seared Cod over Minted Pea Puree

Pan-Seared Cod over Minted Pea Puree

Serves: 4
Prep time: 15 minutes
Cook time: 10 minutes

  • 1/2 cup water
  • 2 pounds frozen or fresh peas, blanched
  • 1 package (0.6-0.7 ounces) fresh mint, leaves only
  • salt, to taste
  • 4 Alaska cod fillets (4-6 ounces each), fresh, frozen or thawed
  • olive oil
  • 1 teaspoon lemon pepper seasoning
  1. Add water, peas and mint to blender or food processor; season with salt. Puree until almost smooth. Cover and keep warm.
  2. If frozen, rinse ice glaze from cod under cold water; pat dry with paper towel. Heat heavy, nonstick skillet over medium-high heat. Brush both sides of fillets with olive oil.
  3. In heated skillet, cook cod, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking. Turn cod over and sprinkle with lemon pepper seasoning. Cover pan tightly and reduce heat to medium. Cook an additional 6-9 minutes for frozen cod or 3-4 minutes for fresh/thawed fish. Cook until fish is opaque throughout.
  4. To serve, spoon pea puree onto 4 plates. Top each with cod fillet and serve immediately.

Nutrition information per serving: 319 calories; 5 g total fat; 1 g saturated fat; 13% calories from fat; 65 mg cholesterol; 37 g protein; 34 g carbohydrate; 12 g fiber; 393 mg sodium; 101 mg calcium; 28 IU vitamin D; 200 mg omega-3 fatty acids.

13134 Miso Halibut Stir Fry

Miso Halibut with Soba Noodle Stir-Fry

Serves: 4
Prep time: 15 minutes
Cook time: 15 minutes

  • 1 package (12 ounces) prepared soba noodles (or noodle of choice)
  • 4 Alaska halibut fillets (4-6 ounces each), fresh, thawed or frozen
  • 3 tablespoons sesame oil, divided
  • 2 cups roughly chopped bok choy
  • 1 1/2 cups sugar snap peas
  • 1 cup sliced mushrooms
  • 1/2 cup chopped green onion
  • 1/4 cup miso
  • 1 cup water
  • 1/4 cup teriyaki sauce
  1. Prepare noodles according to package directions; set aside.
  2. If frozen, rinse ice glaze from halibut under cold water; pat dry with paper towel. Heat large, nonstick skillet or wok over medium-high heat. Brush both sides of halibut with half of the sesame oil.
  3. In heated skillet, cook fish, uncovered, about 3-4 minutes, until browned.
  4. Shake pan occasionally to keep fish from sticking. Turn halibut over; reduce heat to medium and cover. Cook 5-7 minutes for frozen halibut or 2-3 minutes for fresh/thawed fish, cooking until fish is opaque throughout. Transfer fillets to plate; cover to keep warm.
  5. Wipe out skillet/wok with paper towel. Add remaining sesame oil. Heat to medium-high then add and stir-fry bok choy, snap peas, mushrooms and green onions. Stir in noodles; turn off heat. Cover and keep warm.
  6. In saucepan, blend miso, water and teriyaki sauce. Bring mixture to boil then reduce heat to a simmer and cook 1 minute. Stir sauce into warm noodle-vegetable mixture. To serve, divide and portion mixture into 4 bowls or plates. Top each with halibut fillet.

Nutrition information per serving: 571 calories; 15 g total fat; 2 g saturated fat; 22% calories from fat; 56 mg cholesterol; 38 g protein; 71 g carbohydrate; 7 g fiber; 1,643 mg sodium; 77 mg calcium; 219 IU vitamin D; 350 mg omega-3 fatty acids.

Source: Alaska Seafood Marketing Institute

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