(Family Features) No matter your motivations, it’s never too late or too early to start focusing on your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health.

One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute. Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.

Being more physically active, managing stress, getting quality sleep and not smoking combined with DASH can put you on a path toward a healthy heart for life.

Encouraging others to join you on your heart-health journey can also be rewarding. Research shows social support and personal networks make it more likely you’ll stick to healthy habits like eating healthy.

Sharing heart-healthy recipes with family and friends is an added bonus, and these DASH-friendly meals can help you take the guesswork out of putting nutritious dinners on the table. Greek-Style Flank Steaks with Tangy Yogurt Sauce offer the bold flavors of the Mediterranean while Teriyaki-Glazed Salmon with Stir-Fried Vegetables is as easy to make as it is colorful. For a complementary combination of pork and sweet fruit flavor, these Baked Pork Chops with Apple Cranberry Sauce are perfect to serve alongside brown rice or steamed broccoli.

Learn more about heart health and find DASH-friendly recipes at nhlbi.nih.gov/DASH.

Greek-Style Flank Steak with Tangy Yogurt Sauce

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 25 minutes
Cook time: 25 minutes
Servings: 4

Marinade:

• 1/4 cup lemon juice
• 1 tablespoon olive oil
• 2 teaspoons fresh oregano, rinsed, dried and chopped
• 1 tablespoon garlic, minced (2-3 cloves)
• 1 beef flank steak (12 ounces)

Yogurt Sauce:

• 1 cup cucumber, peeled, seeded and chopped
• 1 cup nonfat plain yogurt
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, rinsed, dried and chopped
• 1 tablespoon garlic, minced (2-3 cloves)
• 1/2 teaspoon salt

1. To make marinade: In large bowl, combine lemon juice, olive oil, oregano and garlic.
2. Lay steak in flat container with sides and pour marinade over steak. Marinate at least 20 minutes, or up to 24 hours, turning several times.
3. To make yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic and salt. Set yogurt sauce aside at least 15 minutes to blend flavors. Sauce can be prepared up to 1 hour in advance and refrigerated.
4. Preheat broiler to high with rack 3 inches from heat source.
5. Broil steak about 10 minutes on each side to minimum internal temperature of 145 F. Let cool 5 minutes before carving.
6. Slice thinly across grain into 12 slices.
7. Serve three slices with 1/2 cup yogurt sauce.

Tip: Serve in sandwich with pita bread, lettuce and tomato.

Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 4

Salmon:

• 2 tablespoons light teriyaki sauce
• 1/4 cup mirin or sweet rice wine
• 2 tablespoons rice vinegar
• 2 tablespoons scallions, rinsed and minced
• 1 1/2 tablespoons ginger, minced
• 12 ounces salmon fillets, cut into four portions (3 ounces each)

Vegetables:

• 1 bag (12 ounces) frozen vegetables stir-fry
• 1/2 tablespoon peanut oil or vegetable oil
• 1/2 tablespoon garlic, minced (about 1 clove)
• 1 tablespoon ginger, minced
• 1 tablespoon scallions, rinsed and minced
• 1 tablespoon light soy sauce

1. Preheat oven to 350 F.
2. To prepare salmon: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate 10-15 minutes.
3. Remove salmon from marinade.
4. Place salmon on baking sheet. Bake 10-15 minutes, or until fish flakes easily with fork in thickest part and reaches minimum internal temperature of 145 F.
5. To prepare vegetables: Thaw frozen vegetables in microwave or place bag in bowl of hot water about 10 minutes. In large wok or saute pan, heat oil. Add garlic, ginger and scallions; cook gently, but do not brown, 30-60 seconds.
6. Add vegetables and continue stir-frying 2-3 minutes, or until heated through. Add soy sauce.
7. Serve one piece of salmon with 1 cup vegetables.

Baked Pork Chops with Apple Cranberry Sauce

Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 10 minutes
Cook time: 30 minutes
Servings: 4

Pork Chops:

• 4 boneless pork chops (about 3 ounces each)
• 1/4 teaspoon ground black pepper
• 1 medium orange, rinsed and zested
• 1/2 tablespoon olive oil

Sauce:

• 1/4 cup low-sodium chicken broth
• 1 medium apple, peeled and grated (about 1 cup)
• 1/2 cinnamon stick
• 1 bay leaf
• 1/2 cup dried cranberries
• 1/2 cup 100% orange juice

1. Preheat oven to 350 F.
2. To prepare pork chops: Season pork chops with pepper and orange zest.
3. In large saute pan, heat olive oil over medium heat. Add pork chops and cook until browned on one side, about 2 minutes. Turn and brown 2 minutes. Remove pork chops from pan, place on nonstick baking sheet and bake 10 minutes to minimum internal temperature of 160 F.
4. To make sauce: Add chicken broth to saute pan and stir to loosen brown bits from pork chops. Set aside.
5. In small saucepan over medium heat, cook grated apples, cinnamon stick and bay leaf until apples begin to soften.
6. Add cranberries, orange juice and reserved broth. Bring to boil then lower heat to gentle simmer. Simmer 10 minutes, or until cranberries are plump and apples are tender. Remove cinnamon stick.
7. Peel orange and cut into eight sections.
8. Serve one pork chop with 1/4 cup sauce and two orange segments.

Photos courtesy of Getty Images

Source: National Heart, Lung, and Blood Institute

Easy ways to grill up something surprisingly good

(Family Features) Bananas aren't just for breakfast or lunch anymore. By grilling this popular fruit, you can add a whole new flavor dimension to a dinnertime recipe and turn a basic dessert into something wow.

Adding bananas to your summer grilling routine is a fun way to eat fruit. You can grill them in their peels while the BBQ coals are still hot or add peeled slices to a tasty kabob - it's that simple. From kid-friendly desserts to grown-up dishes with a tropical twist, make it easy on yourself and go bananas on the grill.

For more Dole Banana recipes and serving suggestions, go to www.dole.com/en/products/bananas. To share banana recipes anytime, go to www.facebook.com/DOLEbananas.

Did You Know?

• With no fat, cholesterol or sodium, vitamin-packed bananas are a guilt-free summertime treat.
• Banana peels are great for polishing shoes. Use (the inside of) an empty peel on your leather shoes as you would shoe polish and then buff off with a soft cloth. The banana's oils soak into the leather and, like most commercial shoe polishes, contains potassium.
• As bananas ripen, the starch in the fruit turns to sugar. Therefore, the riper the banana, the sweeter it will taste.
• Ten or more bananas growing together are called "hands" and a single banana is called a "finger." Four to six bananas sold in the store are called a "cluster."

How to Store Bananas

• Remove bananas from plastic produce bag and store at room temperature. The warmer it is, the faster the bananas will ripen.
• To slow ripening, refrigerate (peel will turn black but the fruit inside will be fresh and ripe). Bananas can be frozen once the banana is peeled and stored in a freezer bag until ready to use (use a bit of fresh lemon juice to reduce browning).
• If bananas are too green, place them in a brown paper bag, in a warm dry area (but not in direct sunlight) for a day or two to encourage ripening. If there is still not enough yellow appearing on the peel, place a ripe apple in the bag with the bananas.

Island Kabobs with Tropical Fruit Salsa

Preparation : 10 minutes
Grill Time: 10 minutes
Makes: 4 servings

• 2 ripe, firm Dole® Bananas, peeled, each cut into 6 pieces, plus 1 ripe Dole Banana, peeled and diced
• 12 chunks Dole Tropical Gold Pineapple
• 16 extra large or jumbo shrimp, shelled and deveined
• 1 green or red bell pepper, cut into 8 pieces
• 2 tablespoons lime juice
• 2 tablespoons olive oil
• 1/2 teaspoon ground allspice
• 1 mango, peeled and diced
• 1 tablespoon chopped mint
• 1 Dole Green Onion, minced
• 2 to 3 teaspoons minced jalapeño pepper

1. Thread banana pieces, pineapple, shrimp and bell pepper pieces equally onto skewers.
2. Whisk together lime juice, oil and allspice in small bowl. Brush 2 tablespoons over kabobs.
3. Combine remaining marinade with diced banana, mango, mint, green onion and jalapeño pepper; place in a serving dish.
4. Grill kabobs over medium high heat 8 to 10 minutes, turning once or until the shrimp are opaque. Arrange the kabobs on top of the salsa.

Teriyaki Pork Chops with Grilled Bananas

Preparation : 20 minutes
Grill Time: 20 minutes
Makes: 3 to 4 servings

• 1/4 cup dry sherry
• 2 tablespoons soy sauce
• 1 tablespoon packed brown sugar
• 1 tablespoon vegetable oil
• 1 pound boneless pork chops (3 to 4)
• 2 large firm Dole Bananas, peeled
• 1/2 teaspoon cornstarch
• 2 cups hot cooked rice
• 2 tablespoons sliced Dole Green Onion
• 1 tablespoon toasted sesame seed

1. Combine sherry, soy sauce, brown sugar and oil in small bowl. Remove 2 tablespoons sherry mixture and brush on pork chops and bananas.
2. Grill pork 8 to 10 minutes on each side until cooked through. Grill bananas 2 to 3 minutes on each side until heated through. Cut each into 1-inch pieces.
3. Combine remaining sherry mixture and cornstarch in small saucepan; cook, stirring until thickened.
4. Arrange pork and bananas over rice on serving plate; drizzle with sauce. Sprinkle with green onion and sesame seed.

Grilled Bananas

No prep needed.
Grill Time: 10 minutes
Makes: 4 servings

• 4 Dole Bananas, unpeeled
• Assorted favorite dessert toppings

1. Place unpeeled bananas on grill over medium high heat.
2. Grill 4 to 5 minutes on each side until peels blacken and soften. Insides will be custard-like.
3. Serve warm or chilled with your favorite toppings such as fresh fruit, chopped nuts, miniature marshmallows, chocolate bits, caramel or frozen yogurt.

Grilled Caribbean Fruit Salsa

Preparation: 10 minutes
Grill Time: 8 minutes
Makes: 4 servings

• 1/2 fresh Dole Tropical Gold Pineapple, peeled and sliced vertically
• 1 large, ripe firm Dole Banana, slice in half vertically
• 1 mango, skinned, peeled and sliced in half vertically
• 1/4 cup olive oil
• 1 tablespoon fresh lime juice
• 1/4 cup red onion, minced
• 1/4 to 1/2 teaspoon crushed red pepper flakes
• 2 kiwi, diced

1. Combine pineapple, banana and mango slices with the olive oil and lime juice.
2. Brush to coat the fruit. Place fruit on grill.
3. Grill fruit 4 to 5 minutes each side, remove and cool slightly.
4. Roughly chop the grilled fruit, reserving juices.
5. Combine fruit and reserved juices with the red onion, red pepper flakes and kiwi.
6. Serve warm or room temperature. Great with grilled chicken or fish.

Source: Dole

(Family Features) Nothing brings people together like a barbecue. There seems to be something about being outdoors and the sizzle of fresh food on the grill that makes you want to gather with family and friends.

This summer, you can be the hero of your grill with a few simple tips and tricks:

• A great meal starts with great meat. Make sure to use versatile, high-quality and tender cuts like Smithfield Fresh Pork ribs, chops and tenderloins.
• Cut down on time, not flavor. Look for pre-seasoned meats such as pork chops, or slice, dice or cube larger cuts like boneless loin to shorten cook time and increase flavor.
• Grill like a pro. Use direct heat for burgers and chops, and indirect heat for larger cuts like ribs.

Find more summer grilling tips and pitmaster-perfected recipes at SmithfieldGetGrilling.com.

St. Louis Style Pork Spare Ribs with Coffee Cocoa Dry Rub

Recipe courtesy of pitmaster Chris Lilly
Prep time: 10 minutes
Cook time: 3 1/2 hours
Servings: 4-6

• 7          teaspoons salt
• 2          tablespoons dark brown sugar
• 4          teaspoons chili powder
• 1          tablespoon ground coffee
• 2 1/2    teaspoons unsweetened dark cocoa powder
• 2          teaspoons black pepper
• 1          teaspoon garlic powder
• 1          teaspoon onion powder
• 3/4       teaspoon ancho chile pepper
• 1/8       teaspoon coriander
• 1/8       teaspoon turmeric
• 2          racks Smithfield St. Louis Style Pork Spareribs, membrane removed

1. Build charcoal fire for indirect cooking by situating coals on one side of grill, leaving other side empty. Heat grill to 250° F.
2. To make dry rub: In small bowl, combine salt, brown sugar, chili powder, coffee, cocoa, black pepper, garlic powder, onion powder, ancho chile pepper, coriander and turmeric.
3. Generously apply dry rub onto front and back of pork ribs. Gently pat to ensure rub adheres.
4. Put ribs meat-side up over indirect heat, away from coals, close lid and cook until ribs are tender, about 3 1/2 hours.
5. Remove ribs from grill and let rest, uncovered, 5 minutes. Slice ribs between bones and serve.

Pineapple Pork Kebabs

Recipe courtesy of pitmaster Sterling Ball
Prep time: 10 minutes
Cook time: 1 hour
Servings: 3-4

• 1/2       Smithfield Prime Boneless Fresh Pork Loin
• 1          sweet onion, cut into 1-1 1/2-inch square pieces
• 1          red bell pepper, cut into 1-1 1/2-inch square pieces
• 2          cups pineapple chunks
• 3-4       tablespoons barbecue rub
• 2 1/2    cups teriyaki marinade
• 3-4       flexible skewers

1. Heat grill or smoker to 250° F. Cut pork loin into 2-inch cubes.
2. Season pork loin, sweet onion, red bell pepper and pineapple chunks with rub.
3. Thread pork loin, onion, pepper and pineapple on skewer; repeat until length of skewer is almost full. Repeat with additional skewers.
4. Put assembled kebabs in large re-sealable bag and add teriyaki marinade. Carefully remove air from marinade bag and refrigerate 20 minutes.
5. Remove kebabs from marinade bag and place on grill over indirect heat; cook 12-14 minutes, remove and set aside.
6. Increase grill temperature to 400° F. Sear kebabs at high heat, until caramelized. Using meat thermometer, check pork loin cubes for doneness; remove from heat once pork reaches internal temperature of 145° F.

Source: Smithfield

6 flavor pairings to amp up summer grilling

(Family Features) The grill is often the star of summer gatherings, from weeknight meals to backyard barbecues and family reunions. Impress your guests and add an extra layer of smoky flavor to backyard favorites with the help of rich and aromatic woodchips. Add to your gas or charcoal grill and create big flavor.  

Adding woodchips to your favorite recipes can help highlight distinct flavors for your mains and sides in one simple step. For rich dishes like steak and beef, pair with an intense hickory flavored woodchip. For lighter meats like pork and chicken, pair with subtle, fruit flavored chips like cherry and apple. When it comes to seafood, try pairing with a mild, nutty chip like pecan.

Take these classic McCormick recipes, with simple prep and bold marinades, and add a smoky twist with flavor-forward woodchips.

For more summer grilling recipes, visit McCormick.com, and find McCormick on Facebook and Pinterest.

1. Brown Sugar Bourbon and Honey Mustard Pork
   

   For a tangy twist, try grilling over apple woodchips to get a mix of sweet and spicy flavors from the honey mustard and a brown sugar bourbon marinade.

2. Spicy Teriyaki Grilled Wings
   

   Add cherry woodchips to put a smoky, sweet note on top on your crispy chicken wings. Coat in a sweet and spicy teriyaki marinade for a perfect backyard barbecue appetizer straight off the grill.

3. Memphis Style Ribs

   Prepare your fire with intense, hickory woodchips to complement the Memphis style, zesty rub, and let the flavors build slowly over indirect heat.

4. Spicy and Sweet Grilled Steak

   Grill your steak over mesquite woodchips to layer on a smoky finish. Marinate with a hot, smoky chipotle pepper marinade and top it with a layer of sweet and smoky rub to give the meat a bold, tasty crust.

5. Montreal Salmon Rub

   Add oak woodchips to lend a subtle, savory and smoky flavor. A rub of dry seasoning, lemon peel and dill weed can enhance the natural flavor of salmon on the grill.

6. Grilled Shrimp Skewers

   Try pecan woodchips for a unique flavor boost to your platter of grilled shrimp and vegetable skewers, which are ideal for entertaining. They’re easy to assemble and look just as appealing.

Source: McCormick