Take on 2021 with a sustainable, low-carb eating plan

(Family Features) A new year brings with it new opportunities to better yourself in all kinds of ways, including your health. Start by evaluating your at-home menu to make sure it aligns with your nutritional goals.

These recipes for Vegetarian Ramen Zoodle Bowls, Broccolini and Bacon Egg Bites and Flourless Salted Peanut Butter Chocolate Chip Cookies from Atkins offer better-for-you options that fit within a low-carb lifestyle that can help you eat right and make smarter choices in your kitchen. Each option offers a balanced approach to eating comprised of high-fiber carbohydrates, optimal protein and healthy fats. Plus, they’re easily personalized, allowing each recipe to help you meet your goals regardless of what eating plan you’re following and whether you’re looking to achieve weight loss, maintain your weight or achieve optimal health.

An Easy-to-Follow Food Guide

The latest science continues to support the many health benefits of a low-carb approach to eating beyond just weight loss. Simply reducing your carb and sugar intake by two-thirds over the “Standard American Diet” helps avoid the development of obesity, metabolic syndrome and type 2 diabetes.

While many eating approaches can be vague in their approach, “The Atkins 100 Eating Solution’s” fan-favorite program provides a clear-cut way to control your carb intake with 100 grams of net carbs (the total carbohydrate content of the food minus the fiber content and sugar alcohols) and shows you how to make delicious and satisfying food choices that lessen their impact on your blood sugar. This personalized approach is a way of eating you can follow for life.

With cutting-edge research and delicious recipes, this book provides a variety of foods with plenty of room for personalization. This easy-to-use guide, written by Colette Heimowitz, the company’s vice president of nutrition and education, can also show you how the plan can be modified to fit in with most ways of eating, including vegetarian, Paleo, Mediterranean and more regardless of food preferences, lifestyle or cooking abilities.

Visit atkins.com/atkins-100-eating-solution-book to purchase the book.

Vegetarian Ramen Zoodle Bowls

Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 30 minutes
Servings: 4

• 4          large eggs
• ice water
• 2          cups fresh water
• 1          quart vegetable broth
• 5          ounces (3 cups) broccoli florets, cut into bite-size pieces
• 10        ounces (4 cups) spiralized zucchini
• 5          ounces (5 packed cups) baby spinach
• 1          tablespoon, plus 2 teaspoons, white miso paste
• 1/4       teaspoon kosher salt, plus additional, to taste, divided
• 1          tablespoon toasted sesame oil, plus additional for garnish, to taste
• 2          cups mung bean sprouts, for garnish
• chili garlic sauce, for garnish
• 1          cup shredded raw carrot, for garnish
• 4          tablespoons crushed peanuts, for garnish

1. In large saucepan of gently boiling water, cook eggs 7 minutes then transfer to bowl of ice water.
2. Drain cooking water from saucepan then add broth and fresh water. Bring to simmer over medium-high heat. Add broccoli and cook 3 minutes then add zucchini and spinach. Continue cooking until spinach is wilted and zucchini is crisp-tender, 2-3 minutes. Remove from heat.
3. Ladle about 1/2 cup broth from saucepan into small bowl. Add miso paste and 1/4 teaspoon salt; whisk to combine. Return mixture to soup, add sesame oil and stir to combine. Add additional salt, to taste. Cover to keep warm.
4. Remove eggs from ice bath; peel then cut in half lengthwise. Ladle 2 cups soup into four serving bowls. Top each portion with one egg and 1/2 cup sprouts. Drizzle with chili garlic sauce and additional sesame oil, to taste. Top each serving with 1/4 cup shredded carrot and 1 tablespoon crushed peanuts.

Nutritional information per serving: 10 grams net carbs; 17 grams total carbs; 7 grams fiber; 16 grams protein; 13 grams fat; 253 calories.

Broccolini and Bacon Egg Bites

Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 45 minutes
Servings: 4

• Nonstick cooking spray
• 5          slices (4 ounces) no-sugar- added bacon
• 5          large eggs
• 3          ounces cream cheese
• 2          tablespoons feta cheese
• 1          tablespoon hot sauce
• 1/2       teaspoon kosher salt, plus additional, to taste, divided
• 4 1/2    ounces broccolini (5-7 stalks), stalks and florets thinly sliced
• 1          tablespoon water
• 1 1/2    cups baby arugula
• 1          tablespoon lemon juice
• 1          tablespoon extra-virgin olive oil
• freshly ground black pepper, to taste
• 1 cup fresh blueberries

1. Preheat oven to 350 F. Lightly coat eight silicone egg-bite mold cups or eight cups of standard nonstick muffin tin with nonstick cooking spray and set in large baking pan.
2. In large nonstick skillet, cook bacon over medium heat until golden, about 5 minutes per side. Transfer to paper towel-lined plate to drain. Chop bacon into small pieces.
3. In blender, puree eggs, cream cheese, feta cheese, hot sauce and 1/4 teaspoon salt until smooth.
4. Pour off all but 1 tablespoon fat from skillet. Add broccolini, water and 1/4 teaspoon salt. Cook over medium-high heat, stirring frequently, until broccolini is tender, 3-5 minutes. Remove from heat.
5. Fill each egg cup with 1 teaspoon bacon and 1 tablespoon broccolini. Top with egg mixture, filling cups to about 1/8 inch from top. Add just enough boiled water to baking pan to come halfway up sides of molds.
6. Bake egg bites until set, 20-25 minutes. Take pan from oven then take molds from water bath. Let egg bites cool then remove from molds.
7. In medium bowl, toss arugula, lemon juice, oil and salt and pepper, to taste. Place 3/4 cup salad, two egg bites and 1/4 cup blueberries on four plates and serve.

Nutritional information per serving: 9 grams net carbs; 11 grams total carbs; 2 grams fiber; 14 grams protein; 34 grams fat; 400 calories.

Flourless Salted Peanut Butter Chocolate Chip Cookies

Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 50 minutes
Yield: 24 cookies

• 1          cup sugar-free smooth or creamy peanut butter
• 2          teaspoons stevia extract powder
• 1/2       teaspoon baking soda
• 1/4       teaspoon kosher salt
• 1          large egg
• 1          teaspoon vanilla extract
• 1/2       cup sugar-free semisweet chocolate chips
• 1 teaspoon flaky sea salt

1. Set oven racks in upper- and lower-third positions. Preheat oven to 350 F. Line two cookie sheets with parchment paper.
2. In medium bowl, use handheld electric mixer on medium speed to beat peanut butter, stevia, baking soda and salt, scraping down sides if needed, until well combined, about 1 minute. Reduce speed to low, add egg and vanilla extract; beat until combined.
3. Shape dough into 24 balls (about 1 tablespoon each) and place 2 inches apart on prepared cookie sheets. Using tines of fork, carefully flatten each ball, creating crisscross pattern.
4. Bake, rotating cookie sheets from top to bottom and back to front halfway through, until edges begin to brown and cookies are set, 7-9 minutes. Cookies should not be browned. Let cool 10 minutes on cookie sheets then carefully transfer to cooling rack to cool completely.
5. In small microwave-safe bowl, add chocolate chips and microwave on high in 20-second increments, stirring after each, until melted, about 1 minute.
6. Dip dry fork into chocolate then drizzle over cookies. Sprinkle with sea salt.

Nutritional information per serving (1 cookie): 1.5 grams net carbs; 3 grams total carbs; 1.5 grams fiber; 3 grams protein; 6.5 grams fat; 79 calories.

Source: Atkins

(Family Features) Grilled meals provide a summer escape for many families by offering opportunities to spend moments together while enjoying flavorful dishes. As Americans face uncertainty in many aspects of life, one place they should be able to turn to for normalcy is food.

One option that checks boxes including comfort, fun, taste and variety: seafood. As a nutritious protein available across the country, it is versatile and can be paired with a variety of cuisines and flavors. Options range from salmon and shrimp to crab, tuna and more.

To encourage hungry Americans to enjoy the many benefits of eating seafood, the “Eat Seafood America” campaign offers these reasons to add fish, shrimp and more to your menu:

• Whether you order online, head to a store or purchase fresh from a local fisherman, seafood is widely available.
• Seafood works for a variety of dishes and cooking methods, such as these recipes for Easy Shrimp Skewers, a light and hassle-free family meal, or Seared Salmon with Mediterranean Salsa, a fun spin on cowboy caviar.
• Seafood provides essential nutrients that support immune health, such as omega-3s that may even help reduce anxiety, according to research published by “The Journal of the American Medical Association.”
• Purchasing seafood supports 2 million American jobs for men and women who follow high levels of food safety practices to provide sustainable seafood.
• Seafood offers an escape as a way for families to enjoy a favorite meal that reminds loved ones of vacation memories from oceanside paradises.

Find more ways to add seafood to your summer menu at eatseafoodamerica.com.

Easy Shrimp Skewers

Recipe courtesy of Annessa Chumbley, RDN, on behalf of the Seafood Nutrition Partnership
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 5

• 10        wooden skewers
• water
• 2          medium zucchinis, cut into large chunks
• 2          medium bell peppers (any color), cut into large chunks
• 2          red onions, cut into large chunks
• 1          cup cherry tomatoes
• 10-12   ounces cooked shrimp, peeled, deveined, tails on
• olive oil
• sea salt, to taste
• 1          lemon, juice only

1. In bowl, soak skewer sticks in water at least 10 minutes to prevent burning on grill). Preheat grill to medium-high heat.
2. Build skewers by alternating zucchinis, bell peppers, onions, tomatoes and shrimp, pushing ingredients closely together on each skewer. Brush each with olive oil and sprinkle with sea salt, to taste.
3. Cook skewers about 9 minutes, rotating every 3 minutes until veggies and shrimp are seared but not overcooked. Remove and place on large platter.
4. Drizzle with lemon juice and serve.

Seared Salmon with Mediterranean Salsa

Recipe courtesy of Annessa Chumbley, RDN, on behalf of the Seafood Nutrition Partnership Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4-6

• 2          tablespoons olive oil
• 4-6       salmon filets (each about 1-inch thick)
• sea salt, to taste
• 1          can chickpeas, drained and rinsed
• 1          can quartered or chopped artichoke hearts, drained
• 1          cup diced cucumber
• 1          cup diced cherry tomatoes
• 1/3       cup diced red onion
• 1/2       cup crumbled feta cheese
• 1          handful fresh spinach, chopped
• balsamic glaze

1. In skillet over medium-high heat, heat olive oil. Sear salmon filets 4 minutes. Sprinkle tops of each salmon filet with sea salt, to taste. Flip and cook 4 minutes until barely done. Remove to serving platter.
2. In medium bowl, make salsa by gently folding together chickpeas, artichoke hearts, cucumber, tomatoes, red onion, feta and spinach. Sprinkle with sea salt, to taste. Drizzle with balsamic glaze and spoon salsa over each salmon filet.
3. Refrigerate leftover salsa.

Source: Seafood Nutrition Partnership

(Family Features) Stocking up on pantry essentials is a productive practice, especially as people across the country spend more time at home. However, having all those ingredients on-hand doesn't do as much good if you aren't sure how to use them or feel as if you're constantly whipping up the same dishes.

For example, canned protein is a popular pantry item as it cuts down on prep time and holds a long shelf life while adding important nutrients to family meals. Canned seafood, in particular, is a versatile choice that can be used in a variety of easy recipes or simply eaten on its own.

An option like Chicken of the Sea Chunk Light Tuna in Water, which is 99% fat free and a good source of protein and heart-healthy omega-3s, makes for an easy and versatile addition to dishes like pasta. A 5-ounce can contains 24 grams of high-quality protein, making it a nourishing source of energy while helping to easily satisfy hunger.

Try adding some modern flair to the table with this Mediterranean Tuna Pasta, perfect for a family of four and ready in just 20 minutes. Virtually any canned seafood can be used from salmon to tuna in place of more traditional proteins used in this pasta and many other dishes.

If your family prefers to stick to tradition, Mom's Favorite Tuna Noodle Casserole provides a warm, hearty meal with a hint of nostalgia while gathering loved ones around the dinner table.

Ingredients in these recipes can be easily substituted for similar options you may already have on hand, such as another dried pasta in place of penne or carrots in lieu of peas.

Find more filling family recipes at chickenofthesea.com.

Mediterranean Tuna Pasta

Total time: 20 minutes
Servings: 4

• 1          package (16 ounces) penne pasta
• 1          can (15 ounces) chickpeas, drained
• 1          can (14 1/2 ounces) diced tomatoes with basil, garlic and oregano
• 1          medium zucchini, sliced 1/4-inch thick
• 2          tablespoons sliced ripe olives
• 1          can (5 ounces) Chicken of the Sea Chunk Light Tuna in Water, drained
• 1/2       cup Parmesan cheese

1. Cook pasta according to package directions.
2. In large skillet, bring chickpeas, tomatoes, zucchini, olives and tuna to boil; stir constantly.
3. Reduce heat and simmer, uncovered, 5 minutes.
4. Spoon mixture over cooked pasta. Top with Parmesan cheese.

Substitution: Use any canned seafood such as salmon in place of canned tuna.

Mom's Favorite Tuna Noodle Casserole

Total time: 40 minutes
Servings: 6-7

• 2          cans (10 3/4 ounces each) cream of mushroom soup
• 1          cup milk
• 2          cups frozen peas
• 2          cans (12 ounces each) Chicken of the Sea Chunk Light Tuna in Water, drained
• 4          cups medium egg noodles, cooked
• 4          tablespoons dry breadcrumbs
• 2          tablespoons butter, melted

1. Heat oven to 400° F.
2. In bowl, stir soup and milk until smooth.
3. In 3-quart casserole dish, combine peas, tuna and noodles with soup mixture.
4. Bake 30 minutes, or until warm and bubbling; remove from oven and stir.
5. In bowl, mix breadcrumbs with melted butter; sprinkle over tuna mixture.
6. Bake 5 minutes, or until golden brown.

Substitution: Use any frozen vegetable in place of frozen peas.

Photo courtesy of Getty Images (Mediterranean Tuna Pasta)

Source:  Chicken of the Sea

(Family Features) This Cinco de Mayo, make sure you're prepared to celebrate the Mexican victory over the French at the Battle of Puebla on May 5, 1862. Gather your family on this festive day to enjoy music, dancing and, of course, great Mexican food.

As you're getting ready for this year's fiesta, keep Mama Ortega in mind. Maria Conception Jacinta Dominguez Ortega, otherwise known as Mama Ortega, raised a family of 13 children with homemade Mexican meals every night. One hundred fifty years later her traditions still live on with great Mexican foods from Ortega.

Make some of your own family traditions with great recipes such as Pasta and Grilled Vegetable Salad with Cilantro Dressing, Taco Casserole or, perhaps, a Frozen Margarita Pie. From tasty whole kernel corn taco shells and delicious salsas to authentic taco sauces and diced green chiles, Ortega offers a wide variety of Mexican food products to meet all of your family's needs.

To get some new ideas on Cinco de Mayo recipes and valuable coupons, visit www.ortega.com.

Taco Casserole

Prep Time: 10 minutes
Start to Finish: 30 minutes
Makes: 8 servings

• 1 pound lean ground beef
• 1/2 cup chopped onion
• 1 bottle (8 ounces) Ortega Taco Sauce
• 3/4 cup water
• 1 can (4 ounces) Ortega Fire-Roasted Diced Green Chiles
• 1 packet (1.25 ounces) Ortega 40% Less Sodium Taco Seasoning Mix
• 1 package (12-count) Ortega Whole Grain Corn Taco Shells, broken, divided
• 2 cups (8 ounces) shredded cheddar cheese, divided
• Chopped tomatoes, chopped green bell pepper, sour cream

1. Preheat oven to 375°F. Grease 11 x 7-inch baking dish.
2. Cook beef and onion in large skillet over medium heat, stirring occasionally, until beef is browned. Drain and discard excess fat.
3. Stir in taco sauce, water, chiles and seasoning mix; bring to a boil. Reduce heat to low. Cook 3 to 4 minutes, stirring occasionally.
4. Layer half of broken taco shells on bottom of prepared baking dish. Cover with half of meat mixture; sprinkle with 1 cup cheese.
   Repeat layers with remaining ingredients.
5. Bake 20 to 25 minutes or until bubbly and cheese is melted. Serve with desired toppings.

Pasta and Grilled Vegetable Salad with Cilantro Dressing

Prep Time: 15 minutes
Start to Finish: 30 minutes
Makes: 6 to 8 servings

Dressing

• 1 can (4 ounces) Ortega Fire-Roasted Diced Green Chiles
• 1/4 cup chopped fresh cilantro
• 1/4 cup olive oil
• 1 tablespoon Regina red wine vinegar
• 1/2 teaspoon Polaner minced garlic
• Salt and black pepper, to taste

Salad

• 1 red bell pepper, cored, seeded, cut in half
• 1 green bell pepper, cored, seeded, cut in half
• 1 medium zucchini, cut lengthwise into thin slices
• 1 medium yellow squash, cut lengthwise into thin slices
• 1 large red onion, cut into 1/2-inch-thick wedges
• 1 pound pasta shells or penne, cooked
• 1 jar (16 ounces) salsa
• 1/4 cup firmly packed fresh basil, cut into thin strips
• Lettuce leaves (optional)

1. Combine chiles, cilantro, oil, vinegar and garlic in small bowl. Whisk until well blended. Season with salt and pepper, to taste. Set aside.
2. Preheat grill to medium-high heat, about 15 minutes. Lightly brush grill grid with vegetable oil.
3. Grill bell peppers, zucchini, squash and onion 3 to 5 minutes per side or until fork-tender. Remove vegetables from grill: cut into bite-size pieces.
4. Toss cooked pasta, salsa, sliced vegetables and basil in large bowl or serving platter. Serve with dressing on lettuce leaves, if desired.

Frozen Margarita Pie

Prep Time: 15 minutes
Start to Finish: 4 hours
Makes: 8 servings

Crust

• 10 Ortega Yellow Corn Taco Shells
• 1/2 cup (1 stick) butter
• 1/2 cup granulated sugar

Filling

• 1 can (14 ounces) sweetened condensed milk
• 1/3 cup frozen limeade, thawed
• 2 tablespoons orange juice
• 1 drop green food coloring
• 1 cup whipping cream
• Lime curls (optional)

1. Place taco shells in food processor and pulse until evenly ground.
2. Melt butter in medium saucepan over low heat. Remove from heat. Stir in taco crumbs and sugar until well blended. Press firmly over bottom and up sides of 9-inch pie plate.
3. Place in freezer until firm.
4. Combine sweetened condensed milk, limeade, orange juice and food coloring in large mixing bowl.
5. Whip cream until soft peaks form. Fold whipped cream gently into condensed milk mixture until blended. Pour onto prepared crust.
6. Freeze uncovered, 4 hours or until firm. Let stand 10 minutes before serving. Garnish with lime curls, if desired.

Tip: To crush taco shells without a food processor, place them in a resealable plastic food storage bag and run a rolling pin over the shells until they're evenly crushed.

Source: Ortega

(Family Features) From burgers to barbecued chicken, many of the best grilled foods are served with creamy condiments – often packing on calories and fat. Next time you’re ready to grill, experiment with new ways to create simple but robust flavors using fewer ingredients through simple swaps.

Rice vinegars offer a healthy alternative to condiments like mayonnaise or a creamy dressing when grilling. Keeping meals simple is easy with naturally gluten-free Nakano Rice Vinegar, which includes six or less simple ingredients with no artificial preservatives, flavors or ingredients, and no high-fructose corn syrup or MSG. The brand recently announced a clean-labeling initiative for all of its products, which now have easy-to-read labels with recognizable ingredients.

Dawn Jackson Blatner, star of ABC’s “My Diet Is Better Than Yours,” author of “Superfood Swap” and a registered dietitian and nutrition consultant for the Chicago Cubs, has created healthy dishes to heat up the grill this season.

This fall, look for organic Nakano Rice Vinegars debuting at retailers nationwide, and find more recipes at Mizkan.com.

Grilled Meatballs and Zoodles

Servings: 4

Meatballs

• 1      pound organic ground turkey or grass-fed ground beef
• 1      cup organic kale, finely chopped
• 1/2   cup crushed brown rice crackers
• 1      egg
• 1/4   teaspoon red chili pepper flakes
• 1/4   teaspoon sea salt
• non-stick cooking spray

Salad

• 4      medium zucchini
• 2      cups organic cherry tomatoes, chopped
• 1/4   cup shaved Parmesan cheese
• 1/4   cup Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
• 2      tablespoons extra-virgin olive oil
• sea salt, to taste
• black pepper, to taste

1. Heat grill to medium.
2. In large mixing bowl, combine ground meat, kale, crackers, egg, chili pepper flakes and salt. Use hands to form mixture into 12 balls. Refrigerate 30-60 minutes to help meatballs set.
3. Mist meatballs with non-stick cooking spray and place them on grill. Grill each side 3-4 minutes, using tongs to flip to sides that haven’t been browned yet. Meatballs should reach internal temperature of 165°F.
4. Using vegetable spiralizer, create zucchini noodles.
5. Toss zucchini with tomatoes, Parmesan, vinegar, olive oil, salt and pepper.
6. Serve each zoodle plate with three meatballs.

Nutritional information per serving: 350 calories; 20 g total fat; 6 g saturated fat; 240 mg sodium; 14 g carbs; 3 g fiber; 6 g sugar; 32 g protein.

Grilled Veggie and Ranch Bowl

Servings: 2

• 8      ounces skinless chicken breast
• 2      ears corn, shucked
• 6      asparagus spears, trimmed
• 1      organic bell pepper, seeded and cut into 4 large pieces
• 1      zucchini, cut in half lengthwise
• 1      tablespoon extra-virgin olive oil
• sea salt, to taste
• pepper, to taste
• 4      tablespoons Cashew Ranch Dressing (recipe below)

1. Heat grill to medium.
2. Season chicken breast, corn, asparagus, bell pepper and zucchini with olive oil, sea salt and pepper.
3. Grill chicken 6-7 minutes per side, internal temperature reaches 165 F. Grill corn 10-15 minutes, rotating after every pop, until corn is golden. Grill asparagus, bell pepper and zucchini 3-5 minutes per side, until tender.
4. Separate chicken, corn, asparagus, bell pepper and zucchini evenly into two bowls. Drizzle bowls with Cashew Ranch Dressing.

Note: Bowl leftovers can be refrigerated for up to four days.

Nutritional information per serving: 450 calories; 21 g total fat; 4.5 g saturated fat; 870 mg sodium; 31 g carbs; 6 g fiber; 10 g sugar; 38 g protein.

Cashew Ranch Dressing
Makes: 1 cup

• 1      cup raw, unsalted cashews
• 3/4   cup almost-boiling water
• 3      tablespoons Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
• 1      clove garlic, minced
• 1/4   teaspoon dried dill
• 1/4   teaspoon dried oregano
• 1      teaspoon sea salt
• 1      teaspoon black pepper
• 2      tablespoons finely chopped fresh chives

1. In food processor, puree cashews, water, rice vinegar, garlic, dill, oregano, salt and pepper 3-4 minutes, until creamy. For best results, drizzle water in gradually as food processor is running. Stir in chives.

Note: Leftover dressing can be refrigerated in an airtight container for up to seven days.

Nutritional information per tablespoon: 50 calories; 4 g total fat; 0.5 g saturated fat; 110 mg sodium; 3 g carbs; 1 g sugar; 2 g protein.

Tuna Stuffed Avocado

Servings: 2

• 1      ripe avocado
• 1      can (5 ounces) tuna packed in water, drained
• 1/2   cup finely diced celery
• 1/2   cup grated carrot
• 1/4   cup finely diced red onion
• 2      tablespoons Nakano Rice Vinegar – Natural or Nakano Organic Rice Vinegar – Natural
• 1/2   tablespoon olive oil
• 1/2   tablespoon Dijon mustard
• 1/8   teaspoon sea salt
• 1/8   teaspoon black pepper
• 16    brown rice crackers

1. Cut avocado in half, remove pit and scoop out flesh leaving thin wall of avocado. Dice avocado flesh and set shell aside for serving.
2. In small bowl, combine tuna, celery, carrot, onion, vinegar, oil, mustard, salt and pepper. Mix well. Gently stir in diced avocado.
3. Scoop mixture into avocado shells and serve with brown rice crackers.

Nutritional information per serving: 360 calories; 19 g total fat; 3 g saturated fat; 530 mg sodium; 26 g carbs; 9 g fiber; 3 g sugar; 22 g protein.

Source: Nakano Rice Vinegar

(Family Features) A commitment to eating better-for-you foods and living a healthier lifestyle in the new year doesn’t need to break the bank.

To help achieve a more nutritious routine without blowing your budget, consider a one-stop shop like ALDI for high-quality, affordable ingredients to incorporate into better-for-you recipes. Plus, it carries the foods and ingredients to fit nearly any dietary lifestyle and budget – including a wide variety of options for plant-based, dairy-free and gluten-free diets.

Start the year with a clean slate and make practical, better-for-you eating goals with these recipes for main courses, sides, desserts and kid-friendly meals and snacks. Find more nutritious eating solutions and recipes at ALDI.us.

Harvest Breakfast Skillet – This hearty meal can be enjoyed any time of day. Combining fresh vegetables, eggs and sweet potatoes with diced quinoa crunch veggie burgers, this skillet puts a new spin on breakfast for dinner.

Crunchy Fish Bites – For a kid-friendly dish adults can enjoy as well, these crunchy fish bites feature breaded tilapia with a flavorful mustard-yogurt sauce that can win over nearly any crowd – including picky eaters.

Cauliflower-Quinoa Pizza – With the right ingredients, even pizza can help you attain your health goals in the new year. To create a healthier pizza option the whole family can enjoy, swap out the standard crust for a cauliflower-based version to cut down on carbs without sacrificing flavor.

Fresh Avocado Pasta – This pasta requires just four ingredients along with an easy-to-make, creamy sauce perfect for the entire family to enjoy. Avocado lends a colorful hue to this kid-friendly main course.

Oven-Baked Zucchini Fries – Skip the fried snacks and go for this better-for-you version of breaded veggies. A simple breading and just 15 minutes in the oven put a crunchy, guilt-free, crispy side dish on the table.

Soft-Baked Granola Cups – Topped with a dollop of strawberry yogurt and fresh berries, these granola cups are ideal for breakfast or as an after-school snack. They’re perfect to make ahead of time – just store the premade cups in an airtight container and add toppings before serving. Fun tip: Let your child decorate his or her own cups.

Cocoa Mocha Oatmeal Cookies – A mocha drizzle makes these oatmeal cookies stand out among healthier dessert options. After 15 minutes in the oven, you’re left with a delightful treat that doesn’t send your diet down the drain.  

Chocolate Mug Cake – A better-for-you dessert, these miniature cakes made in mugs can be on the table in just 3 1/2 minutes. Simply combine a short list of ingredients, mix in your microwave-safe mug and pop it in the microwave for a quick, chocolaty snack.

Source: ALDI.us

Food, family and holiday traditions

(Family Features) A tamalada, or tamale-making party, is a Mexican holiday tradition that occurs during Las Posadas and combines two of the season’s most important ingredients – quality family time and flavorful food.

Consider these tips from Sylvia Garza of Qué Mami Organics to help make your tamalada fun and easy.

• Food: Before your tamalada, prepare the ingredients that require extra time and work. For example, if you are using roasted chilies, roast them the day before and have them peeled, seeded and cut up for seamless assembly the next day.

• Family: When hosting a tamalada, have food or snacks ready to share with your guests. Making dozens of tamales can take most of the day, so you’ll want to keep your helpers well-fed.

• Flavor: Add an ingredient like Tabasco Chipotle Sauce to your masa when making tamales. Not only can the sauce add smoky flavor, but it also gives the dough an appetizing golden color. You can also mix the sauce into your filling for a brighter flavor and a kick of heat.

Find more flavorful recipes at Tabasco.com.

Zucchini and Corn Tamales

Recipe courtesy of Sylvia Garza of Qué Mami Organics
Yield: 16 tamales

• 30        large, softened corn husks

Masa (dough):

• 3          cups masa harina (corn flour)
• 2          teaspoons baking powder
• 2          teaspoons sea salt
• 2 1/3    cups vegetable broth, warmed
• 1/2       cup unsalted butter, softened
• 1/2       cup vegetable shortening

Filling:

• 1          tablespoon olive oil
• 1/2       small red onion, diced
• 1          garlic clove, finely diced
• 3          cups zucchini, cubed small
• 1          tomato, cubed small
• 1/4       teaspoon dried oregano
• 1          teaspoon sea salt
• 1          cup sweet white corn
• 4          tablespoons cilantro, finely chopped
• 5          ounces Qué Mami Organics Red Enchilada Sauce
• 2 1/2    tablespoons Tabasco Pepper Sauce
• 8          ounces Monterey Jack cheese, cut into 1/2-ounce strips

1. To prep husks: Soak corn husks in hot water. Place heavy pot on top of husks to keep submerged at least 1 hour. Once pliable, rinse each corn husk.
2. To make dough: In large bowl, mix corn flour, baking powder and sea salt. Using hands, mix in warm vegetable broth to make firm dough. In mixer, cream butter and shortening until fluffy then add dough in small amounts until well mixed. Continue mixing at low-medium speed 5 minutes, scraping dough off sides of bowl. Reserve dough.
3. To make filling: In large skillet over medium heat, heat olive oil; saute red onion and garlic until translucent. Add zucchini and mix 1 minute. Add tomato, dried oregano and sea salt; continue mixing 1 minute. Add corn and chopped cilantro. Stir and continue cooking about 2 minutes more; zucchini should be cooked but al dente. Remove filling to heat-resistant bowl.
4. In small bowl, combine enchilada sauce and Tabasco pepper sauce. Add half of sauce mixture to filling; mix well. Reserve remaining sauce.
5. To assemble tamales, spread 2 tablespoons dough onto wide end of each corn husk. Dough should extend across corn husks, except 1 inch on sides and about 3 inches from narrow end.
6. Scoop about 1 tablespoon zucchini and corn filling into middle of dough. Add 1 teaspoon reserved sauce over filling and one strip cheese on top. Fold right side of corn husk over filling and seal closed with dough. Fold over left side of corn husk tightly and fold narrow end of corn husk up. Cut strips from extra corn husks and tie around each tamale to secure.
7. Place tamales vertically, filling-side up, in steam pot with enough water to steam 40-45 minutes. Cover tamales with extra corn husks to trap in steam; place lid on pot. Tamales are ready when masa dough separates easily from husks. Add water to pot, as necessary, for longer steaming.
8. Let tamales rest 10 minutes before unwrapping. Remove corn husks before serving.

Source: Tabasco

Savory dishes featuring pesto

(Family Features) One of the best times of each day is gathering with family members to enjoy home-cooked meals. Using fresh and versatile ingredients, adults can be at ease that everyone is eating right with a nutritious dinner and kids are eating something delicious and relaxing each evening.

Pesto can be used as an ingredient in many recipes and brings a punch of flavor to each dish on the table. For example, it can be served mixed in potatoes, as a spread on sandwiches, dolloped on soups or dips and as a sauce on pasta.

With authentic Italian taste capturing the recipes of the region, Filippo Berio Pestos are made to suit any taste. The versatile flavors include Classic Basil, Sun Dried Tomato, Tomato & Ricotta and Hot Chili and Olive. Each variety is vegetarian, gluten-free and GMO-free, making it the perfect addition to any dinner.

Pesto can be served hot or cold, so it is easy to cook with or add to dishes featuring fresh vegetables, like this recipe for Chicken Caprese Stuffed Spaghetti Squash. Add Savory Zucchini and Fontina Muffins to the meal for a fun twist on muffins.

For a more traditional meal the whole family can enjoy, try this Tomato and Tortellini Soup made with Tomato & Ricotta Pesto. This pesto is based on an age-old Sicilian recipe, combining the sweetness of tomatoes with the smoothness of ricotta cheese and the rich taste of Filippo Berio Extra Virgin Olive Oil.

For more flavorful recipes and ways to cook with pesto, visit FilippoBerio.com.

Savory Zucchini and Fontina Muffins

Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Serves: 12

• 2          cups all-purpose flour
• 1          tablespoon baking powder
• 1/2       teaspoon salt
• 1/4       teaspoon freshly ground pepper
• 1/2       cup Filippo Berio Sun Dried Tomato Pesto, divided
• 1/3       cup Filippo Berio Extra Virgin Olive Oil
• 3/4       cup milk
• 1/4       cup granulated sugar
• 1          egg
• 1          cup shredded zucchini
• 2          green onions, finely chopped
• 12        cubes (1/2 inch each) fontina cheese

1. Heat oven to 400° F. Line 12-cup muffin pan with large paper liners.
2.  
3. In large bowl, whisk flour, baking powder, salt and pepper. In separate bowl, whisk 1/4 cup pesto, olive oil, milk, sugar and egg; stir into flour mixture until moistened. Fold in zucchini and green onions.
4. Divide half the batter evenly among muffin cups; place cube of fontina on top of batter. Top each with 1 teaspoon remaining pesto; top with remaining batter.
5. Bake 15-20 minutes, or until golden brown and top of muffin springs back when pressed lightly. Let cool slightly; serve warm.

Tip: To make extra savory, add 1/2 cup cooked and crumbled bacon.

Chicken Caprese Stuffed Spaghetti Squash

Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes
Serves: 4

• 2          small spaghetti squash
• 2          tablespoons Filippo Berio Robusto Extra Virgin Olive Oil, divided
• 3/4       teaspoons salt, divided
• 3/4       teaspoon pepper, divided
• 12        ounces boneless, skinless chicken breast, cut into 1/2-inch cubes
• 1          small onion, finely chopped
• 1/3       cup Filippo Berio Classic Pesto
• 1 1/2    cups halved cherry tomatoes
• 8          ounces fresh mozzarella cheese, sliced
• 2          tablespoons chopped fresh basil

1. Heat oven to 400° F. Halve spaghetti squash lengthwise and scrape out seeds; drizzle cut sides with 1 tablespoon olive oil and season with 1/4 teaspoon each salt and pepper. Bake, cut sides down, on parchment paper-lined baking sheet 45-50 minutes, or until tender. Let cool slightly. Using fork, scrape strands of squash into bowl; reserve squash shells.
2. In skillet, heat remaining oil over medium-high heat; cook chicken, onion and remaining salt and pepper about 5 minutes, or until chicken is browned. Stir in pesto; bring to simmer. Cook about 5 minutes, or until chicken is cooked through. Stir in cherry tomatoes; cook about 1 minute, or until slightly softened.
3. Toss spaghetti squash with chicken mixture; divide among reserved squash shells. Top with mozzarella cheese; broil 1-2 minutes, or until cheese melts. Sprinkle with chopped basil.

Tip: For a more savory dish, add chopped black olives or jarred artichokes, if desired.

Tomato and Tortellini Soup

Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes
Serves: 4-6

• 2          tablespoons Filippo Berio Olive Oil
• 1          onion, finely chopped
• 2          cloves garlic, minced
• 1          carrot, diced
• 1          stalk celery, diced
• 1/2       cup Filippo Berio Tomato & Ricotta Pesto
• 1          teaspoon dried basil
• 1          teaspoon oregano
• pinch of chili pepper flakes
• 1          can (28 ounces) whole Italian-style tomatoes
• 4          cups reduced sodium chicken broth
• 3/4       teaspoon salt
• 1/2       teaspoon pepper
• 1          package (12 ounces) fresh cheese tortellini
• 2          tablespoons chopped fresh parsley
• grated Parmesan cheese, for serving

1. In large saucepan over medium heat, heat oil; cook onion, garlic, carrot and celery about 5 minutes, or until softened. Add pesto, basil, oregano and chili flakes; cook 1 minute. Add tomatoes, chicken broth, salt and pepper; bring to boil. Reduce heat and simmer about 20 minutes, or until slightly thickened.
2. In blender or using immersion blender, puree tomato mixture; return to pan and bring to simmer. Add tortellini; cook 8-10 minutes, or until tender. Sprinkle with parsley and Parmesan.

Tip: Dried basil can be substituted for 1 tablespoon chopped fresh basil, if desired.

Source: Filippo Berio

(Family Features) When your taste buds can’t settle on just one flavor, a fusion dish may be just the answer. Fusion dishes combine some of the best ethnic culinary traditions from around the world, and Asian influences are among the most popular building blocks for fusion cuisine.

One secret to achieving great fusion dishes is the use of cooking wines. For many chefs and home cooks alike, cooking wine is a go-to cooking essential because it can be used in everyday meals. With its versatile array of uses, an option like Holland House®, a line of flavor-enhancing, premium cooking wines, can boost any dish with one of five flavors including Marsala, Sherry, White, Red and White with Lemon.

In addition to these featured dishes, you can find more quick tips for boosting the flavor of your everyday meals on the label of each bottle and explore more recipes at HollandHouseFlavors.com.

Sweet and Spicy Korean-Chinese Fusion Cauliflower Bites

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4, about 1 1/2 cups per portion

• 6          cups fresh cauliflower florets
• 2          tablespoons toasted sesame oil
• 1          teaspoon kosher salt
• 1/4       cup Holland House Sherry Cooking Wine
• 1/4       cup honey
• 2          tablespoons soy sauce
• 1          tablespoon white vinegar
• 2          teaspoons cornstarch
• 2          tablespoons vegetable oil
• 1          small fresh yellow onion, finely chopped
• 1          tablespoon minced fresh garlic
• 1          tablespoon Korean-style chili flakes
• 1/4       cup chopped fresh green onions
• 1          tablespoon toasted sesame seeds

1. Heat oven to 400° F.
2. In large bowl, toss cauliflower, sesame oil and salt until well coated. Arrange on nonstick baking sheet. Bake 10-12 minutes, or until golden brown and tender.
3. In small bowl, whisk cooking wine, honey, soy sauce, vinegar and cornstarch until well blended; set aside.
4. In large, nonstick skillet, heat vegetable oil over medium-high heat. Add yellow onions and garlic; cook 2-3 minutes, or until golden brown, stirring frequently. Remove from heat. Stir in chili flakes and wine mixture.
5. Return pan to stove and adjust to medium heat. Bring to simmer, stirring constantly. Continue cooking and stirring 1-2 minutes, or until thickened. Add cooked cauliflower; stir gently to coat.
6. Transfer cauliflower to serving dish. Top with green onions and sesame seeds.

Tips: The sauce mixture can also be used on chicken wings or grilled pork chops. In place of Korean-style chili flakes, use 1 teaspoon regular crushed red pepper flakes or 1 tablespoon Aleppo pepper.

Lettuce-Wrapped Korean Short Ribs

Prep time: 10 minutes, plus marinating
Cook time: 4 minutes
Servings: 4, about 6 ounces (pre-cooked) per portion

• 3          tablespoons packed dark brown sugar, divided
• 2          teaspoons kosher salt
• 1          teaspoon ground black pepper
• 1/2       teaspoon crushed red pepper flakes
• 1 1/2    pounds thinly sliced, boneless beef short ribs
• 1          cup Holland House Marsala Cooking Wine
• 6          tablespoons toasted sesame oil
• 1/4       cup roasted garlic paste
• 2          tablespoons soy sauce
• 1/2       cup chopped green onions, divided
• 1          teaspoon cornstarch
• 1          head fresh romaine lettuce, separated into large leaves         
• 1/2       cup sliced fresh red radishes
• 1/2       cup shredded fresh carrots dipping sauce

1. In small bowl, combine 2 tablespoons brown sugar, salt, black pepper and red pepper flakes. Sprinkle evenly over short rib slices, gently rubbing into both sides. Place in re-sealable plastic bag.
2. In bowl, whisk cooking wine, sesame oil, garlic paste, soy sauce and remaining brown sugar. Pour half of mixture into bag with meat and add 1/4 cup green onions. To marinate, refrigerate at least 1 hour, or up to 12 hours.
3. In small saucepan, whisk remaining wine mixture and cornstarch until smooth. Bring to simmer over medium heat, whisking constantly. Cook 1 minute, or until thickened, stirring constantly. Set aside until cool. Stir in 2 tablespoons green onions.
4. Heat grill to medium-high.
5. Remove ribs from marinade, allowing excess to drip off. Discard marinade. Grill 1-2 minutes on each side, or until golden brown and cooked through.
6. Cut ribs into 1-inch pieces. Serve with remaining green onions, lettuce, radishes, carrots and warm dipping sauce.

Tips: For fusion tacos, substitute corn or flour tortillas for lettuce leaves. In place of garlic paste, 2 tablespoons minced garlic can be substituted.

Sizzling Asian Vegetable Fried Rice with Savory White Wine Glaze

Prep time: 10 minutes
Cook time: 8 minutes
Servings: 4-6, about 1 cup per portion

• 2          tablespoons vegetable oil
• 1          tablespoon minced fresh garlic
• 1/2       cup fresh chopped yellow onions
• 1          cup fresh small white mushrooms, quartered
• 1/2       cup chopped fresh carrots
• 1/2       cup chopped fresh zucchini
• 1/2       cup chopped fresh red bell peppers
• 1/2       cup chopped fresh yellow bell peppers
• 3          cups cold, cooked, long-grain white rice
• 1/2       cup Holland House White Cooking Wine
• 2          tablespoons oyster sauce
• 1/2       cup fresh green onions, sliced 1/4-inch thick
• 2          teaspoons toasted sesame oil
• 1/4       teaspoon ground black pepper

1. Heat heavy-bottomed, nonstick skillet over high heat. Add vegetable oil, garlic and onions. Stir-fry 1-2 minutes, or until lightly browned. Add mushrooms, carrots, zucchini, red bell peppers and yellow bell peppers; stir-fry 3 minutes. Add rice; stir-fry 3 minutes.
2. Add cooking wine; stir-fry 2 minutes, or until dry. Add oyster sauce; stir-fry 2 minutes. Remove from heat. Stir in green onions, sesame oil and black pepper. Transfer to dish or bowl and serve.

Tip: To turn into a main course, add cooked beef, chicken or pork and serve topped with a fried egg.

Source: Holland House

(Family Features) Italian cuisine has influenced food culture around the world, and is often viewed as an art form that includes the freshest, most authentic ingredients, prepared with passion and served with love to family and friends. Mealtime is a celebration, captured by the classic Italian proverb, “You never grow old at the table.”

Americans have celebrated Italian food for decades. Classic Italian dishes have been joined by refreshing, modern twists on tradition that help keep the love affair alive and well with this simple, colorful, flavorful, healthy cuisine.

Born in Lucca, Italy, in 1867, Filippo Berio Olive Oil celebrates 150 years of culinary passion and artistry by combining traditional ingredients in contemporary, unexpected recipes that can help you savor the moment.

For more recipe creations, visit FilippoBerio.com/recipes.

A Culinary Journey

As part of its 150th anniversary celebration this summer, a Filippo Berio Food Truck will make a culinary journey from coast to coast. Guests at the truck can sample delicious olive oils, and consumers nationwide are invited to enter a sweepstakes to win a week-long culinary experience at Toscana Saporita, a premier Italian cooking school in Tuscany, Italy.

For every sweepstakes entry, Filippo Berio will donate $1 to the Careers Through Culinary Arts Program (C-CAP), an organization supported by Filippo Berio since its foundation in 1990 that helps prepare disadvantaged youth for jobs in the restaurant and hospitality industry.

For additional details, including tour cities and dates, and how to enter the sweepstakes, visit FollowingFilippo.com.

Chicken Cutlet Broccoli Rabe Sandwich

Recipe courtesy of Chef Mary Ann Esposito
Prep time: 17 minutes
Cook time: 13 minutes
Servings: 4

• 4 tablespoons Filippo Berio Olive Oil, divided
• 1 small onion, diced
• 1 pound broccoli rabe, stems removed and leaves cut into 2-inch pieces
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon fine sea salt, divided
• freshly ground black pepper, to taste
• 6 oil-cured black olives, pitted and diced (optional)
• 1/3 cup all-purpose flour
• 4 chicken cutlets (about 1 pound total)
• 1 egg, beaten
• 1/2 cup bread crumbs, toasted
• 8 slices bread, toasted
• 4 slices provolone cheese (optional)

1. In 10-inch saute pan, heat 2 tablespoons olive oil over medium heat; saute onion 3 minutes, or until translucent. Stir in broccoli rabe and red pepper flakes; cover and cook over medium heat 2-3 minutes, or until broccoli rabe is wilted. Sprinkle with 1/4 teaspoon salt and pepper, to taste; stir in olives, if desired. Transfer mixture to bowl; cover and keep warm.
2. In small paper or plastic bag, combine flour and remaining salt. One at a time, add chicken cutlets; shake to coat each cutlet in flour then transfer to plate. Dip cutlets in egg then bread crumbs and return to plate. Set aside.
3. In skillet over medium-high heat, heat remaining olive oil. Working in batches, brown chicken, cooking 2-3 minutes, or until golden on each side and no longer pink inside.

To serve: Top each bread slice with one chicken cutlet; spread with broccoli rabe mixture. Top with slices of provolone, if desired. Top with remaining bread.

Cast-Iron Skillet Pizza

Recipe courtesy of Chef Mary Ann Esposito
Prep time: 10 minutes
Cook time: 20 minutes
Makes: Two 9-to-10-inch pizzas

• 1 pound store-bought pizza dough, at room temperature
• 1 ripe tomato, thinly sliced
• 1/4 pound fresh mozzarella cheese, diced
• coarse sea salt
• 2 tablespoons Filippo Berio Extra Virgin Olive Oil
• 1/2 cup shredded fresh basil

1. Heat well-oiled cast-iron or nonstick 10- or 12-inch frying pan over medium heat 5 minutes.
2. Divide dough in half; roll one half into round 1 inch smaller than diameter of pan. Cook dough in hot pan until dough begins to rise and bottom starts to brown. Using metal spatula, turn carefully. Layer half the tomato slices over dough; scatter half the mozzarella over top. Lower heat to medium-low; cook until mozzarella melts.
3. Using metal spatula, transfer pizza to cutting board. Sprinkle with salt; drizzle with half the olive oil. Cut into wedges; sprinkle half the basil over top.
4. Repeat with remaining ingredients.

Caprese Zucchini Noodle Bowl

Prep time: 15 minutes
Total time: 25 minutes
Servings: 4

• 4 medium zucchini, spiralized (instructions at right)
• 1/4 cup Filippo Berio Delicato Extra Virgin Olive Oil
• 2 tablespoons white balsamic vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 1/2 cups heirloom cherry tomatoes, halved
• 1/4 cup packed chopped fresh basil
• 1 ball (8 ounces) burrata cheese, torn

1. Toss together zucchini, oil, vinegar, salt and pepper; let stand 10 minutes, or until zucchini starts to soften.
2. Gently stir in tomatoes and basil. Divide salad among four bowls. Top with cheese.

How to Spiralize Zucchini

• Use zucchini at least 2 inches in diameter for best results. Trim ends of zucchini.
• Place spiralizer on smooth surface, such as a countertop, pushing down to adhere suction cups onto surface and secure machine for spiralizing.
• Place desired blade into spiralizer. Turn zucchini into long strands, trimming with clean kitchen shears as needed.

Source: Filippo Berio