Seasonal Spring Veggies

Cooking with Seasonal Spring Veggies

Sponsored by Clearly Brand

After the chilly winter months, there’s nothing more refreshing than the sight of fresh spring fruit and vegetables. Crisp lettuce, brightly colored rhubarb and fresh asparagus help liven up any meal. Spring is one of the best times to get in the kitchen and prepare a healthy plant-based recipe. When you are experimenting with seasonal produce that is ripe and fresh you can turn a simple salad or side dish into something extraordinary, brimming with flavor. Here are four recipes that highlight spring produce.

Overnight Egg Bake

This recipe incorporates asparagus and broccoli. It also goes well served over a bed of spring greens.

Spring Vegetable Stir Fry

Sugar snap peas are crisp and delightful in the spring. They can be cooked to perfection in a stir fry.

Spring Morning Muffins

Healthy carrot muffins are the perfect side for an egg bake or Easter celebration.

Spring Vegetable Quinoa Salad

A hearty grain salad comes to life with spring peas, spinach, and mushrooms.

Cashew chicken

Cashew Chicken

INGREDIENTS:

1 lb boneless skinless chicken, diced 

1/2 teaspoon salt 

1/2 teaspoon Clearly Organic Ground Pepper 

2 Tablespoons corn starch 

3 Tablespoons Clearly Organic Olive Oil 

2 cups broccoli florets  

1 red bell pepper, diced 

2 cloves garlic, crushed 

1/2 cup Clearly Organic Cashews 

1/2 cup green onions, sliced for garnish (optional) 

Sauce: 

3 Tablespoons low sodium soy sauce 

2 Tablespoons Clearly Organic Honey 

1 Tablespoon rice vinegar  

1/2 teaspoon Clearly Organic Ground Ginger 

DIRECTIONS: 

In a bowl add chicken, salt, pepper, and corn starch. Toss to coat evenly. In a large skillet add olive oil and chicken then cook for 5 minutes over medium heat. Flip and stir chicken so all sides cook evenly. When chicken is about 50% cooked add broccoli, bell pepper, and garlic. Stir to combine and cook for an additional 10 minutes or until vegetables are tender and chicken is cooked through. While vegetables and chicken are cooking add all the ingredients for the sauce to a jar with a lid. Secure the lid on the sauce jar and shake vigorously. Add the sauce and cashews to the skillet then stir to combine. Allow ingredients to simmer for 3 minutes. Sprinkle green onions on top then serve immediately and enjoy!  

Sponsored by Clearly Brand

FMI's Recipe for Safely Preparing Food at Home

A Recipe for Safely Preparing Food at Home during COVID-19

“What’s for dinner?” isn’t the only question we’re asking ourselves or family members these days. It’s “What’s for breakfast, lunch, dinner, and a snack in between?” Plus, it’s how to purchase and prepare these meals safely.

As the COVID-19 pandemic keeps more of us at home, purchasing and preparing food is on our minds now more than ever. Our friends at FMI have a simple 4-step recipe, sprinkled with tons of resources, to ensure you can safely protect yourself, friends and families while prepping food.

Heart Healthy Foods

Add Veggies for a Healthy Heart Boost

Sponsored by Libby’s®

According to the World Heart Federation, every year 17.9 million lives are taken due to Cardio Vascular Disease and at least 80% of these deaths could be avoided. So how can this astonishing number of deaths each year be prevented? Well, looking after your heart consists mainly of eating well, exercising, and reducing your use of alcohol and tobacco.

Eating well and exercising are at the top of the list of things to keep your heart healthy. It is vital that we eat the right foods; foods that keep us full and energized so that our hearts remain strong and fit.

A balanced diet is key to a healthy heart, and a healthy heart is the key to a healthy body. At Libby’s® Canned Fruit and Vegetables we have an array of recipes that can contribute to a balanced overall diet. Libby’s® products are the perfect staple ingredient to buy.  They will save you money, time, and can help you slot vegetables into all your meals, therefore contributing to a well-adjusted lifestyle.

We have selected some of our favorite vegetable-packed meals to get you on your way to a healthy heart.

https://getbacktothetable.com/index.php/recipes/baked-acorn-squash-curried-vegetables

https://getbacktothetable.com/index.php/recipes/quick-and-healthy-fried-quinoa-mixed-vegetables

https://getbacktothetable.com/recipes/loaded-beet-hummus

For more recipe ideas and inspiration, check out Libby’s® Recipe Box and Facebook, Twitter and Instagram pages.

Recipes with fruits and vegetables

Balanced Meals with Libby’s® Fruits & Vegetables

What exactly is a balanced meal? There are so many factors that help define a meal – there are seasonal, cultural and holiday considerations and occasions, time of day differences, dietary preferences, allergy restrictions, and more. Even the size and frequency of your meals is up for personal interpretation.

While what you prefer for breakfast during the work week is going to be different than what you eat at a family holiday party, both are considered meals, and there are ways to create a something nutritious and balanced in both scenarios.

There are two, fairly easy questions you can ask yourself when making a meal:

    What is my source of protein?

    What is my source of carbohydrates?

These two questions will help you balance out your meal to make sure you are getting enough of the right nutrients. The best part? These two questions work for gut-checking what you’re preparing at any time and for any occasion.

Here is why you should focus on your sources of protein and carbohydrates:

Protein is needed for growth, repair, and maintenance.  This includes muscle tissues, bones, nails, hair, skin, blood, and cartilage. Food sources: Meat, fish, seafood, beans, eggs, nuts, soy.

Carbohydrates provide your body with fuel for energy.  The fiber from carbs promotes good digestion, blood sugar decrease, and heart health benefits. Food sources: Potatoes, rice, bread, vegetables, fruits, sugar.

Libby’s® Canned Fruit & Vegetables are a source of carbohydrates that can provide your body some of the nutrients it needs. You can easily open a can of Libby’s® fruits or vegetables, add a protein of your choice, and just like that you have an easy balanced meal covering your nutrition basics.

Below are some recipes showing you how Libby’s® can be incorporated into a balanced meal.

http://www.getbacktothetable.com/index.php/recipes/sweet-and-spicy-grilled-jerk-chicken

http://www.getbacktothetable.com/recipes/easy-vegetable-beef-soup

http://www.getbacktothetable.com/recipes/skillet-chicken-pot-pie-pasta

For more recipe ideas and inspiration, check out Libby’s® Recipe Box and Facebook, Twitter and Instagram pages.

Sponsored by Libby’s & Seneca Foods

Eating Right on a Budget

Getting the most nutrition for your food budget starts with a little extra planning before you shop. There are many ways to save money on the foods that you eat. Here are some budget-friendly tips for eating right.

Cook more, eat out less
Eating out can be expensive, and many foods can be
prepared for a lot less money (and healthier) at home.
Pre-packaged foods, like frozen dinners and
packaged pasta or rice mixes can also add up when
you calculate the cost per serving. It’s better to find
a few simple and healthy recipes that your family
enjoys and save convenience items and eating out for
special occasions.

Plan what you’re going to eat
Deciding on meals and snacks before you shop can
save both time and money. Review recipes and
make a grocery list of what ingredients are needed,
then check to see what foods you already have and
make a list for what you still need to buy. Plus,
when shopping with a list you will be less likely to
buy things that are not on it. To “Create a Grocery
Game Plan”, visit www.ChooseMyPlate.gov.

Decide how much to make or buy
Making a large batch by doubling a recipe will save
time in the kitchen later on. Extra portions can be
used for lunches or meals later in the week, or
frozen as leftovers in individual containers for
future use. Plus, purchasing ingredients in bulk is
almost always cheaper.

Determine where to shop
Check the local newspaper, online and
at the store for sales and coupons,
especially when it comes to more
expensive ingredients, such as meat
and seafood. While at the store,
compare prices of different brands and
different sizes of the same brand to see
which has a lower unit price. The unit
price is usually located on the shelf
directly below the product.

Shop for foods that are in season
Fresh fruits and vegetables that are in
season are usually easier to get and
may be a lot less expensive. Frozen and
canned produce are also good options and
may be more affordable at certain times of the
year. Look for fruit that is canned in 100%
juice or water and canned vegetables that are
labeled “low in sodium” or “no salt added”.

Watch portion sizes
Eating too much of even lower cost foods and
beverages can add up to extra dollars and
calories. Use smaller plates, bowls and glasses
to help keep portions under control. Fill half
your plate with fruits and vegetables and the
other half with grains and lean meat, poultry,
seafood or beans. This is an easy way to eat a
balanced meal while controlling portions and
cost. To complete the meal, add a glass of fat free
or low-fat milk or a serving of fat-free
yogurt for dessert.

Focus on nutritious, low-cost foods
Certain foods tend to be less expensive, so
you can make the most of your food dollars
by finding recipes that use the following
ingredients: beans, peas, and lentils; sweet or
white potatoes; eggs; peanut butter; canned
salmon, tuna or crabmeat; grains such as oats,
brown rice, barley or quinoa; and frozen or
canned fruits and vegetables.

Make your own healthy snacks
Convenience costs money, so many snacks,
even healthy ones, usually cost more when
sold individually. Make your own snacks by
purchasing large tubs of low-fat yogurt or
cottage cheese and dividing them into smaller
containers. For trail mix, combine unsalted
nuts, dried fruit and whole grain pretzels or
cereal; store small portions in airtight
containers. Air-popped popcorn and whole
fresh fruits in season also tend to cost less
compared to pre-packaged items.

Quench your thirst with water
Water from the tap is a low cost way to
stay hydrated. Substituting plain water in
place of sweetened beverages can not only
save you money but also help you reduce
extra calories from added sugars.

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Healified Mac & Cheese

1 box Clearly Organic Shells and Cheese

3/4 cup cauliflower rice (finely chopped cauliflower)

2 Tablespoons Clearly Organic Butter

1/4 cup milk

1 cup fresh baby spinach, chopped

3 slices cooked bacon, crumbled

2 Tablespoons tomato chucks for garnish

In a medium size sauce pot bring 6 cups of water to a boil. Add pasta shells and cauliflower rice to boiling water. Boil rapidly for 8 minutes. Drain and add two Tablespoons butter, baby spinach, 1/4 cup milk and contents of sauce packet. Stir well and allow spinach to slightly wilt. Portion mac and cheese into serving bowls and top with crumbled bacon and tomato.

Strawberry Spinach Salad with Poppy Seed Dressing

Strawberry Spinach Salad with Poppy Seed Dressing

Strawberry Spinach Salad with Poppy Seed Dressing

Choose Strawberries for vitamin C, potassium, folic acid and fiber.

Salad:

  • 1 pound fresh strawberries, sliced
  • 2 cups fresh baby spinach leaves
  • 2 cups spring mix greens
  • 1/3 cup Clearly Organic Mixed Nuts, chopped

Dressing:

  • 1/3 cup Clearly Organic Olive Oil
  • 2 Tablespoons Clearly Organic Sugar
  • 3 Tablespoons white vinegar
  • 2 Tablespoons Clearly Organic Sesame Seeds
  • 1 Tablespoon poppy seeds
  • 2 Tablespoons onion, chopped
  • 1/4 teaspoon Clearly Organic Paprika
  • 1/4 teaspoon Worcestershire sauce
  • In a large bowl combine mixed greens, spinach, and berries.

In a jar with a lid add olive oil, sugar, vinegar, sesame seeds, poppy seeds, chopped onion, paprika and Worcestershire sauce. Secure lid to the jar and shake dressing until contents are evenly distributed. Just before serving top salad with the desired amount of dressing.

Olive Hummus

Olive Hummus

Olive Hummus
  • 1 can Clearly Organic Garbanzo Beans, drained
  • 1/4 cup tahini
  • 3 Tablespoons lemon juice
  • 1 garlic clove, minced
  • 1 Tablespoon Clearly Organic Olive Oil
  • 1/2 cup kalamata olives, pitted
  • 3/4 cup green olives with pimento
  • 1/8 teaspoon Clearly Organic Paprika
  • 1 Tablespoon Clearly Organic Olive Oil

In a food processor or blender add garbanzo beans, tahini, lemon juice, garlic and 1 tablespoon Olive Oil. Pulse blend the contents until smooth. Stop to scrape sides as needed. Add kalamata and green olives. Pulse blend again until smooth. Scoop contents into a serving bowl. Top with paprika and olive oil. Add additional sliced olives if desired. The mixture can be stored in the refrigerator for up to a week if covered or in an airtight container.

Olive hummus goes great with seasonal sliced vegetables and Clearly Organic corn chips.

Mandarin Orange Rice and Shrimp Lettuce Wraps

Mandarin Orange Rice & Shrimp Lettuce Wraps

Mandarin Orange Rice and Shrimp Lettuce Wraps

Canned fruits can add flavor and nutrition to any meal! Choose can fruits that are packed in 100% juice or water. 

Ingredients:
11oz can Best Choice mandarin oranges, drained, juice reserved
Water (amount according to rice package directions)
1 Tbsp Best Choice vegetable oil, divided
1 tsp Best Choice salt
1 cup Best Choice brown rice
2 Tbsp bottled Thai sweet chili sauce plus additional for topping
1 pound medium Best Choice shrimp, peeled and deveined
12 whole large leaves of bibb or iceberg lettuce
1 cup matchstick cut or shredded carrots

Marinated
¼ cup Best Choice olive oil
¼ cup Thai chili sauce
Juice of ½ lime and some lime zest
Mix all marinate ingredients and shrimp together is a zip lock bag. Refrigerate for 1 hour.

Preparation
Follow package directions to cook the rice, substituting the reserved mandarin oranges juice for part of the water. Stir mandarin oranges and sweet chili sauce into cooked rice. Meanwhile, heat remaining 2 teaspoons oil in large skillet over medium heat. Add shrimp and sauté just until cooked though, about 4-5 minutes. Arrange lettuce leaves on large platter. Spoon rice mixture into center of each lettuce leaf. Top with carrots and shrimp. Drizzle with additional sauce.Serve with Mango Salsa
1 mango diced
½ lime juice
1 tsp chives
1 Tbls cilantro
salt and pepper to taste
Mix all ingredients together in a bowl. Chill and serve.