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    Mixed Berry Whole-Wheat Muffins

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    These Mixed Berry Whole-Wheat Muffins are a perfect solution when you need to hustle out the door. As a healthy, delicious treat kids can take with them to school or eat during the commute, they’re quick and easy to make. Loaded with blueberries – a bona fide superfood that’s high in fiber, low in calories and high in vitamin C, potassium and vitamin K – you may even need to make a double batch so you have plenty for breakfasts and after-school snacks.Recipe courtesy of Healthy Family ProjectPrep time: 5 minutesCook time: 15 minutesServings: 121 1/4    cups white whole-wheat flour1          teaspoon baking powder1          teaspoon baking soda1/8       teaspoon salt1          large egg1/2       cup maple syrup2          teaspoons vanilla extract3/4       cup plain nonfat Greek yogurt3/4       cup unsweetened applesauce1/2       cup chopped strawberries1/2       cup blueberriesPreheat oven to 400 F. Grease muffin pan and set aside.In medium bowl, whisk flour, baking powder, baking soda and salt. In separate large bowl, mix egg, maple syrup, vanilla, yogurt and applesauce.Add dry ingredients to wet ingredients and stir until just combined. Do not overmix. Fold in strawberries and blueberries.Pour batter into prepared muffin tin, filling cups about 3/4 full.Bake 15 minutes, or until tops are golden brown and toothpick inserted in center comes out clean.Remove from oven and let cool in muffin tin 5 minutes before removing.Discover more ways to manage school-day schedules with easy, nutritious recipes at healthyfamilyproject.com. More

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      Two Simple Salads to Celebrate Spring

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      By Family Features | ContributorLetting in a little fresh air with an open window or a screen door is a sure sign of spring, allowing the natural sights and smells of the outdoors to accompany you at the dinner table. Take that open-air freshness to new heights this spring by pairing it with your own signature spins on salad season.For example, this Tuna and Rice Nicoise Salad offers a new take on tuna salad with olive tapenade, capers, tomatoes, green beans and cherry tomatoes. Its calling card: swapping out potatoes in favor of Minute Yellow Rice Cups, which cook up fast as a convenient and flavorful alternative that saves the chore of washing, peeling and boiling potatoes. Fully cooked and packaged in BPA-free cups, it features white rice lightly seasoned with onion powder, garlic powder and turmeric for a delightful taste ready in just 1 minute.As a perfect recipe for those who love veggies, this dish combines classic salad freshness with olive tapenade for a briny bite in every mouthful. Canned tuna mixes with bursts of capers, hard-boiled egg, crisp green beans and sweet cherry tomatoes capped off with tart balsamic dressing to round out the dish.If you love the taste of crisp, peppery arugula, this Pomegranate and Arugula Rice Salad is practically perfect. Your favorite green shines alongside a delicious mix of sweet pomegranate seeds, crisp almonds and tart balsamic dressing that’s ideal for a starter or side, or you can add a preferred protein to turn it into a satisfying main course.Requiring just 15 minutes to prepare, this salad is ready in an instant and serves up to eight people, making it a solution for anything from family gatherings to meal prepping for a busy week ahead.Tuna and Rice Nicoise SaladPrep time: 4 minutesCook time: 1 minuteServings: 11       cup Minute Yellow Rice Cups2       tablespoons balsamic dressing2       tablespoons olive tapenade1       teaspoon capers, drained well1/2     cup halved cherry tomatoes1/2     cup frozen green beans, thawed1       can (3 ounces) tuna, drained and flaked1       hard-boiled egg, cut into wedgesHeat rice according to package directions.In medium bowl, combine rice, balsamic dressing, tapenade and capers. Mix well.Top with cherry tomatoes, green beans, tuna and hard-boiled egg.Tip: Serve salad over bed of mixed greens, if desired.A Bit of Trivia: Why is it called a Nicoise salad?The name “Salade Niçoise” refers to Nice, the capital city of the Alpes-Maritimes department on the French Riviera. This region is known for its mild climate and abundance of sunflowers, olive trees, herbs, and vegetables used in many traditional dishes.Pomegranate and Arugula Rice SaladPrep time: 10 minutesCook time: 5 minutesServings: 82       cups Minute Instant Jasmine Rice1/3     cup olive oil3       tablespoons balsamic vinegar2       tablespoons minced red onion1       tablespoon Dijon mustard1       teaspoon honey1/2     teaspoon salt1/4     teaspoon black pepper1       bag (5 ounces) arugula1       cup pomegranate seeds1/3     cup slivered almonds, toastedPrepare rice according to package directions. Cool completely, about 10 minutes.In large bowl, whisk oil, vinegar, red onion, mustard, honey, salt and pepper.Add rice, arugula and pomegranate seeds to bowl; toss to coat thoroughly. Sprinkle with almonds.Tips: For added flavor, top salad with crumbled goat or blue cheese.To cool rice quickly, spread evenly on parchment paper-lined baking sheet.Find more spring salads and other flavorful, convenient recipes by visiting MinuteRice.com. More

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      Orange Shrimp Quinoa Bowl Recipe

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      Enjoy Better-for-You Foods Focused on FlavorBy Family Features | Contributor From salads and snacks to breakfast, lunch and dinner, rounding out a full menu of healthy meals shouldn’t be a chore. In fact, you can still enjoy your favorite flavors and tickle your taste buds with nutritious recipes that capitalize on powerful ingredients you actually want to eat.Eat Smart with SeafoodNo matter if you’re searching for a healthy family dinner, a quick lunch at home or an easy idea to meal prep for the week ahead, these Orange Shrimp Quinoa Bowls are perfect for seafood lovers who also enjoy a hint of spice. Fresh, healthy and full of deliciously prepared shrimp, these bowls are also loaded with mushrooms, peppers and cucumbers.The homemade sauce is light with a sweet yet spicy vibe. Resting over a cup of steamy quinoa for a filling base of healthy grains, it’s a quick and easy recipe you can customize with favorite toppings like sesame seeds and cilantro.Find more wholesome, health-forward recipes at Culinary.net.Orange Shrimp Quinoa BowlsServings: 21          cup quinoa1          cup orange juice1          tablespoon hot sauce1          tablespoon honey1          tablespoon soy sauce4          tablespoons vegetable oil1          tablespoon lime juice1          tablespoon white miso1 1/2    pounds shrimp, peeled, deveined and tails removed1/4       cup butter1/4       teaspoon salt1/8       teaspoon pepper1          cup mushrooms, sliced1          red bell pepper, diced1          cucumber, sliced into half moons5          green onions, sliced1          avocado, sliced1          teaspoon sesame seeds2          tablespoons cilantro, choppedCook quinoa according to package instructions. Set aside.In medium bowl, whisk orange juice, hot sauce, honey, soy sauce, vegetable oil, lime juice and miso until combined. Pour 1/4 of liquid into separate bowl. Set aside.Add shrimp to remaining mixture and marinate 15 minutes.Heat large skillet over medium heat with butter. Add shrimp, salt and pepper. Cook 2 minutes on each side until pink. Add mushrooms and cook until tender.In two serving bowls, divide quinoa, bell pepper, cucumber, onions, avocado and shrimp. Sprinkle sesame seeds and cilantro over both bowls.Drizzle with reserved dressing.Take your better-for-you eating plan from bland and boring to delightfully delicious by visiting Culinary.net for more recipe inspiration. More

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      Pork Chops in Creamy Mustard-Peppercorn Sauce

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      By MilkMeansMore.Org | Contributor This simple yet flavorful recipe from Milk Means More call for limited instructions and ingredients lists fueled by dairy favorites that provide nutrients to recharge the entire family.Pork Chops in Creamy Mustard-Peppercorn Sauce feature the sharp yet balanced taste of mustard and cracked black peppercorns as an easy way to dress up pork chops. Pork Chops in Creamy Mustard-Peppercorn SauceRecipe courtesy of Marcia Stanley, MS, RDN, Culinary Dietitian, on behalf of Milk Means MoreTotal time: 20 minutesServings: 43/4       cup evaporated 2% milk3          tablespoons spicy brown mustard or Dijon mustard3/4       teaspoon coarsely cracked black peppercorns1/2       teaspoon all-purpose flour4          boneless pork loin chops (1 1/4 pounds), cut 3/4-inch thick 1/4       teaspoon salt1          tablespoon vegetable oil1          teaspoon minced garlic1/4       cup reduced-sodium chicken brothcooked noodles or rice (optional)chopped fresh parsley (optional)In bowl, whisk milk, mustard, peppercorns and flour. Set aside. Pat pork chops dry with paper towels. Sprinkle both sides of chops with salt.In large nonstick skillet, heat oil over medium-high heat. Cook pork chops 3-4 minutes, or until browned. Turn and cook 3-4 minutes, or until thermometer inserted in thickest part of chops reads 145 F. Transfer chops to serving platter. Loosely cover with foil to keep warm.Add garlic to drippings in skillet. Cook 15 seconds. Stir in broth. Cook, stirring constantly, until most liquid evaporates. Stir in milk mixture and any accumulated juices from cooked pork. Cook and stir until just boiling. Immediately remove from heat and spoon sauce over chops. Serve with noodles or rice, if desired. Garnish with parsley, if desired.Turn your hectic weeknights into cause for celebration with more quick and easy recipe ideas at MilkMeansMore.org. More

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      Cinnamon: Delicious and Nutritious!

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      By Lindsey Shay | ContributorCinnamon is one of my favorite spices and it is incredibly versatile for both sweet and savory recipes. From oatmeal to potatoes – cinnamon adds an extra warmth to most any food. Though, it wasn’t until I began studying nutrition that I realized the numerous health benefits that come from working cinnamon into your diet. Here are eight evidence-based health benefits of cinnamon*Cinnamon is high in a property known to have high medicinal properties.Cinnamaldehyde, the chemical compound that gives cinnamon its flavor and smell, is proven to be responsible for cinnamon’s positive effect on the health and metabolism of humans.It is loaded with antioxidants.Cinnamon has been proven high, even higher than declared superfoods, in antioxidant properties. Antioxidants can help defend your cells from damage caused by potentially harmful molecules known as free radicals. When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells.It has anti-inflammatory properties. The antioxidants previously mentioned and specifically found in cinnamon have anti-inflammatory effects, which may help lower your risk of disease.Cinnamon can reduce the risk of heart disease.Cinnamon has been linked to reducing the risk of heart disease. It has been scientifically proven to reduce levels of overall cholesterol, lower “bad” LDL cholesterol and triglycerides, and even partially increase “good” HDL cholesterol levels. It has also been shown to reduce blood pressure. All factors that can drastically reduce the risk of heart disease. It lowers blood sugar levels and has proven to provide anti-diabetic effects.Cinnamon has intense blood-sugar-lowering properties. Not only does cinnamon have beneficial effects on insulin resistance, but it also lowers blood sugar through other mechanisms. Cinnamon has been shown to decrease the amount of glucose that enters your bloodstream after a meal by slowing the breakdown of carbohydrates in your digestive tract. It also contains a compound that can mimic insulin which greatly improves the glucose uptake in cells. Research has revealed that cinnamon is capable of lowering blood sugar levels by 10–29%. The most effective dose is typically 1–6 grams or around 0.5–2 teaspoons of cinnamon per day.Cinnamon may have beneficial effects on neurodegenerative diseases. Neurodegenerative diseases are the progressive loss of the structure or function of brain cells.Alzheimer’s and Parkinson’s disease are two of the most common types. Two compounds found in cinnamon appear to inhibit the buildup of a protein in the brain which is one of the hallmarks of neurodegenerative disease. It may help protect against cancer.Cinnamon has been widely researched for its potential use in cancer prevention and treatment. Research suggests that cinnamon extracts may protect against cancer by reducing the growth of cancer cells and the formation of blood vessels in tumors and appears to be toxic to cancer cells, causing cell death.Cinnamon has bacteria and infection fighting capabilities.Cinnamaldehyde, one of the main active compounds found in cinnamon, may help fight various kinds of infection. Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi and can also inhibit the growth of certain bacteria, including Listeria and Salmonella. The antimicrobial effects of cinnamon may also help prevent tooth decay and reduce bad breath. There are different kinds of cinnamon: Ceylon and Cassia. For the greatest health benefits, Ceylon, also known as “True Cinnamon,” is the best option. *As with adding anything to your daily diet, be sure to talk to your physician first.Editor’s Note: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.Here are a few of my self-curated and family-tested favorite recipes that include cinnamonCinnamon Roll Overnight OatsIngredients:2 1/2 cups old-fashioned rolled oats2 1/2 cups milk (I use oat milk!) 6 teaspoons Truvia brown sugar 1 ½ teaspoons vanilla extract 1 ¼ teaspoons ground Ceylon cinnamon  ½ teaspoon saltDirections:Stir oats, milk, brown sugar, vanilla, cinnamon and salt together in a large bowl. Divide among five 8-ounce jars. Screw on lids and refrigerate overnight or for up to 5 days.Cinnamon BreadIngredients:2 cups granulated sugar4 cups all-purpose flour2 tablespoons baking powder1 teaspoon salt2 eggs2 cups fat-free milk1 ½ tablespoon cinnamonDirections: Preheat oven to 350 F. Spray 2 1-lb loaf pans generously with baking spray. In a bowl, combine the sugar, flour, baking powder, and salt. Set aside.With a mixer, beat together eggs and milk.Gradually add the dry mixture to the wet until just combined. Pour mixture evenly into pans. Sprinkle cinnamon (or a cinnamon sugar mixture) on top before putting into oven. Bake for 45-50 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cinnamon Paprika Sweet Potato (Baked) FriesIngredients:3 medium-large sweet potatoes½ tablespoon olive oil1 tablespoon smoked paprika1 1/2 teaspoon cinnamonSalt, to tasteDirections:Preheat oven to 350 F and line a baking sheet with parchment paper. Wash the sweet potatoes well and pat dry. Slice thinly into fries or cubes if you’d prefer.Place sliced sweet potato in a large bowl. Add in the oil, smoked paprika, cinnamon, and salt. Toss to combine until thoroughly coated in the spices.Spread the fries out on the baking tray. Bake for approximately 40 minutes or until crispy.*Sources: www.Health.ClevelandClinic.orgwww.Healthline.comwww.Health.Harvard.edu More

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      Chicken “Zoodle” Lo Mein

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      By The American Heart Association
      This restaurant favorite can be mastered at home—with even more flavor, less sodium, and a lot less calories with zucchini subbing for regular noodles.
      Servings: 6 | Serving Size: 1 1/3 cups
      Ingredients:
      4 medium zucchini
      1 1/2 pound skinless, boneless, thinly sliced chicken breast (cut into 1-inch strips)
      2 teaspoons garlic powder (divided)
      2 teaspoons ground ginger
      1/4 teaspoon ground black pepper (divided)
      1/8 teaspoon salt (divided)
      3 teaspoons canola oil (divided)
      1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
      2 tablespoon low-sodium soy sauce
      1/2 cup low-sodium chicken broth
      1 tablespoon cornstarch
      1/4 teaspoons red hot chile flakes (optional)
      1/2 cup chopped green onion
      2 cups fresh bean sprouts
      1 1/2 teaspoons sesame seeds
      Directions:
      Place the shredder blade onto the spiralizer to cut zucchini into spaghetti-like threads. Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve.
      Place the chicken breast lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl and continue slicing remaining chicken. Season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt.
      Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken; stirring frequently, saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
      Again warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, around 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
      Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and (optional) chile flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.
      Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini along with the sauce, again using tongs to cook the zucchini and let it absorb the sauce. Cook until all the zucchini is tender, about 2 more minutes.
      Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. Serve.
      Quick Tips:
      Cooking Tip: A wok can also be used instead of a large nonstick pan. In fact, woks are an excellent piece of cooking equipment to own. Between its large round surface and its nonstick quality, it’s a great way to cook nutritious vegetables.
      Keep it Healthy: Frozen stir-fry veggies—whether using in a stir-fry recipe or not—are a convenient way to get a variety of vegetables into a dish without the work of chopping.
      Tip: Don’t have a spiralizer? Grate the zucchini on a box grater or buy about 12 cups of packaged spiralized zucchini in the grocery aisle.
      Nutritional Information:
       Calories: 226 Per Serving
       Protein: 29g Per Serving
       Fiber: 4g Per Serving
      To learn more about the Chicken “Zoodle” Lo Mein recipe from the American Heart Association, click here. More

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      Chicken Tortilla Soup

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      By The American Heart Association
      A garnish of avocado bits, thinly sliced red bell pepper, and crisp tortilla strips adds texture and color to this popular soup.
      Servings: 4 | Serving Size: 1 1/2 cups
      Ingredients:
      1 pound boneless, skinless chicken breasts (all visible fat discarded, cut into 1/2-inch cubes)
      2 cups frozen whole kernel corn (thawed)
      2 cups fat-free, no-salt-added chicken broth
      14.5 ounces canned, no-salt-added, diced tomatoes (undrained)
      1/4 cup finely chopped onion
      1 teaspoon sugar
      1 teaspoon ancho powder
      2 medium garlic cloves (minced)
      1/4 teaspoon salt
      2 6- inch corn tortillas (cut into 1/4-inch-wide strips, plus)
      1 6- inch corn tortilla (torn into pieces)
      2 to 4 tablespoon snipped, fresh cilantro
      1/4 cup finely chopped avocado
      1/4 medium red bell pepper (cut into matchstick-size strips)
      Directions:
      In a 3-4 1/2-quart round or oval slow cooker, stir together the chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.
      Meanwhile, preheat the oven to 350 degrees F.
      Arrange the tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside.
      When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup. Stir in the cilantro.
      Ladle the soup into bowls. Sprinkle with the avocado, bell pepper, and reserved baked tortilla strips.
      Quick Tips:
      Cooking Tip: Adding the processed soup and tortilla mixture to the rest of the soup gives the finished product more body and distributes the tortilla flavor.
      Nutritional Information:
       Calories: 292 Per Serving
       Protein: 30g Per Serving
       Fiber: 5g Per Serving
      To learn more about the Chicken Tortilla Soup Recipe from the American Heart Association, click here. More