In recent years, the superfood has been one of the main topics that people have been discussing in the world of nutrition. Superfoods offer many health benefits that help you to feel better and get more out of your daily life if you make them a part of your nutritional intake. Below you will find some of the most amazing superfoods that you should start incorporating into your diet to start seeing the benefits they provide.

Berries

Berries are one of the best superfoods available, and they bring many health benefits in addition to being delicious. Given the calorie count of most berries, it is impressive that they can pack in as many nutrients as they do. They also tend to be full of antioxidants which makes them even more beneficial to the human body. Berries are also good at bringing down both blood pressure and cholesterol, which can help to make your body function more effectively and improve the way you feel on a regular basis. Incorporating more berries into your diet can be as easy as adding them to your salads and smoothies or eating them plain as a snack.

Leafy Greens

If you are interested in more savory superfoods, leafy greens offer some amazing benefits without adding many calories to your diet. And, there are tons of different leafy greens, so you can choose an option that you find delicious and texturally pleasing. Leafy greens can pack a major punch and help you to get your energy up with increased iron. In addition, leafy green vegetables are great at fighting acidic saliva.

Cottage Cheese

This may come as a surprise, but cottage cheese is an amazing superfood that has a lot to bring to the table. The protein in cottage cheese makes it a great option to stave off hunger and increase muscle strength. Cottage cheese is also full of calcium which can improve your bone health. In the winter months, cottage cheese can also help you to build up your vitamin D which can improve your mood and increase your energy levels. All of these benefits make cottage cheese an impressive addition to any diet. 

Adding superfoods to your diet can help you to feel better and have more energy to get you through the challenges you face. You don’t have to rely solely on superfoods for your nutritional needs, but as supplemental elements, they can change your life for the better. Start incorporating them a little more into your diet so you can see the benefits.

Check out this article on food groups that help prevent disease! 

One of the best ways to improve your health is to improve your diet. Eating well can help your body and mind feel better in the day-to-day grind of life. Many healthy foods can also help you prevent diseases and live a longer, healthier life, however, and are worth intentionally adding to your meals!

Nuts

Nuts are a great source of protein. They are also a healthy source of monounsaturated and polyunsaturated fats. These types of fats can help lower your cholesterol levels and prevent heart disease. Considering heart disease is one of the leading causes of death in the United States, this is a big deal! According to Harvard T. H. Chan, nuts are also a source of fiber, vitamin E, and vitamin A. 

It is easy to incorporate more nuts into your diet. Nuts like almonds make a great, filling snack on their own. Nuts can also be sprinkled on salads to add some crunch, or made part of a snack mix. Since nuts can be high in calories, of course, you should still try to limit your intake to a proper serving size.

Fruits and Vegetables

Fruits and vegetables are loaded with vitamins and minerals that can help prevent disease. Berries, especially blackberries and raspberries, are full of antioxidants. These antioxidants neutralize molecules that damage cells, and in doing so can prevent cancer and heart disease. Berries can be put in yogurt, on top of cereal, blended into smoothies, or eaten on their own.

Dark, leafy greens are one of the best vegetables for your health. Spinach and kale contain vitamins and minerals and can help prevent type 2 diabetes. Eating fruits and vegetables is also good for your teeth. According to Maccaro Pediatric Dentistry, fibrous fruits and vegetables can naturally clean your teeth. Tomatoes contain lycopene, which can actually help stave off cancer.

Whole Grains

Whole grains are a good source of fiber that keeps you full. In addition, they contain folic acid and B vitamins. According to Meredith Health Group, soluble fiber improves your heart health and reduces your risk of diabetes. You can incorporate more whole grains into your diet by eating whole wheat bread, brown rice, quinoa, and whole grain cereal. Whole grains have the added benefit of making you feel fuller, longer, and promote healthy digestion.

Eating well has many benefits you can experience daily, like better digestion and more energy, but it can also improve your overall health. Foods that are unprocessed and low in sugar work together to stave off many different diseases. Try making small changes to your diet to live a healthier life.

Read this next: Power Family Meals with Protein-Packed Peanuts

Cooking at home can be fun and will bring you a lot of satisfaction as you discover all the possibilities. But even if you are interested in cooking more at home, you may be unsure of how to do it without spending a lot of money on groceries. Here are some tricks you should know to save money on making home-cooked meals!

Reduce Ingredient Costs

One way to make cooking at home both easier and less expensive is to reduce your ingredient costs. You can do this by omitting unnecessary ingredients, such as garnishes. Another way is to substitute ingredients required for the recipe with ingredients you already have in your kitchen. For example, if you don’t have parmesan cheese, you may be able to substitute it with another hard, aged cheese like asiago. Another tactic could be instead of finding a recipe and planning a meal around it, look for what you already have in your kitchen and choose a recipe based on what you have. 

Cut Food Waste

Another way to save money when cooking at home is to cut your food waste. A good way to do this is by freeze-drying. Freeze drying extends food shelf life by removing up to 99% of the water. You can also make a lot of different foods and freeze them. These include soups and burritos. Buying items in bulk is another way you can reduce food waste. Good food storage can also help you keep your food fresh and help you throw less away. Produce needs to be stored the proper way to prolong its life.

Meal Prep

Meal prepping is another good way to reduce food costs. If you plan your meals a week ahead, this makes it easier to plan your grocery shopping trips so you only buy what you need. Once you find some of your favorite meals to prepare ahead of time, you can keep the sauces and spices that the recipes require on hand. You can plan your meals based on what is on sale at the grocery store. Plan your meal prepping around using your perishable fruits and vegetables early in the week before they go bad.

You do not have to spend a lot of money to cook more at home. Keep items on hand that you know you will use time and time again and plan your meals in advance. Your food will taste that much better knowing that you’ve saved money making it.

Read this next: Supplements Your Children May Benefit From

Food is an essential and fun part of everyday life, but there are some foods that most people can use a little less of. While most foods have at least something to offer you nutritionally, it is still possible to overdo it on pretty much any food. Here are a few foods that most people could use less of in their diets.

Simple Carbs

One of the main foods that pretty much everyone gets too much of is simple carbs. Simple carbohydrates tend to be found in processed foods, milk, and candy. These kinds of foods can give you a quick burst of energy, but they do little to nothing to meet your nutritional needs and can cause more harm than good. Complex carbs are found in things like rice, bread, and other starches. Complex carbohydrates tend to be better options because they take longer for your body to deal with and can give you more long-lasting energy. 

Source: https://www.sparkpeople.com/ 

Acidic Foods

Another food to avoid is foods that contain a lot of acid. These kinds of foods like citrus and soda can have a detrimental effect on your teeth. It can be difficult to combat the problems that acids can cause for your teeth. Tooth enamel is what protects your teeth from damage, and it is very sensitive to acidic foods. By cutting down on your acid intake you can help your teeth to stay white and healthy, which can have benefits for your overall health as well.

Source: https://www.stellarkids.com/ 

Oil and Fats

Oil and fat are important parts of a balanced diet, but it is important that they be consumed in small amounts. While fats and oils are great conduits for flavor and can be used to increase browning on a variety of foods, eating too much fat can cause problems for your health and potentially damage your heart. You don’t have to skip oil altogether, but by decreasing the amount you use and avoiding oily foods, you can help improve your health and generally feel better.

Source: https://www.healthyfood.com/ 

Taking care to eat a balanced diet will positively impact every aspect of your health, from head to toe. Balance depends on using moderation to guide your food intake and avoiding too much of even good things. Taking small steps to lower the amounts of these foods in your diet can help you to feel even healthier.

Read this next: Aspects of Your Health That You Shouldn’t Ignore

Power Family Meals with Protein-Packed Peanuts

(Family Features) Starting fresh with a new year is a chance to hit the reset button for many people, and your family can use this opportunity to rethink homemade meals while striving for nutritious (and still delicious) dishes. From snacks to the main course each evening, the options are nearly endless for planning a revamped menu with healthier ingredients.

Dinnertime can be a cinch with Peanut Butter Chicken, a simple dish that takes less than 20 minutes to make when busy evenings call for a quick solution. If a veggie-based option aligns better with your family's desires, try Veggie Sammies with Peanut Butter Satay Sauce or go full-on comfort food with Very Vegan Peanut Butter Jackfruit Chili. Snacking doesn't have to mean forgoing your dedication to nutritious choices either - these Peanut Granola Bars can be your made-at-home masterpiece for adults and children to enjoy.

These recipes from the Georgia Peanut Commission are powered by peanuts, a nutrient-rich superfood that delivers 19 vitamins and 7 grams of protein per serving for a health benefit punch in each bite.

Discover more nutritious recipe ideas at gapeanuts.com.

Veggie Sammies with Peanut Butter Satay Sauce

Prep time: 30 minutes
Servings: 2

• 4 tablespoons creamy peanut butter
• 3 tablespoons lime juice
• 2 tablespoons water
• 4 teaspoons hoisin sauce
• 2 teaspoons soy sauce
• 2 teaspoons sriracha
• 2 French baguette rolls (6 inches each)
• 1/2 cup cucumber, sliced
• 1/2 cup white onion, sliced into thin strips
• 1/2 cup red bell pepper, sliced into thin strips
• 1/2 cup purple cabbage
• 1/2 cup fresh cilantro

1. In small bowl, combine peanut butter, lime juice, water, hoisin sauce, soy sauce and sriracha; mix well.
2. Spread sauce on both sides of each roll then layer with cucumber, onion and bell pepper. Top with cabbage and cilantro.

Very Vegan Peanut Butter Jackfruit Chili

Recipe courtesy of the National Peanut Board
Prep time: 5 minutes
Cook time: 35 minutes
Servings: 8

• 2 teaspoons oil
• 1/2 large white onion, chopped
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 2 garlic cloves, chopped
• 1/2 teaspoon salt
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 tablespoon tomato paste
• 1 can crushed tomatoes
• 1 can whole tomatoes
• 2 cups water
• 1 can red kidney beans, drained and rinsed
• 1 can green jackfruit, drained and chopped
• 1/4 cup peanut butter
• cornbread (optional)
• tortilla chips (optional)
• cinnamon rolls (optional)

1. eat large, heavy-bottomed pot over medium heat. Add oil, onion and peppers; cook 3 minutes, stirring often. Add garlic, salt, cumin, chili powder and tomato paste, stirring to coat. Cook 1-2 minutes, stirring constantly, then stir in crushed tomatoes, whole tomatoes, water, kidney beans and jackfruit; bring to boil then reduce heat to medium-low. Simmer 25-30 minutes. Stir in peanut butter and simmer 5 minutes.
2. Serve with cornbread, tortilla chips or cinnamon rolls, if desired.

Peanut Granola Bars

Prep time: 10 minutes
Cook time: 6 minutes, plus 30-45 minutes cooling time
Servings: 12-14

• 1/2 cup honey
• 6 tablespoons unsalted butter
• 2 tablespoons creamy peanut butter
• 1/2 cup light brown sugar, firmly packed
• 1 teaspoon vanilla
• 1/4 teaspoon salt
• 2 cups rolled oats (quick or regular)
• 1 cup bran flakes
• 1 cup sweetened coconut flakes
• 1 cup dried fruit (raisins, blueberries or cranberries)
• 1 cup roasted peanuts, chopped

1. In large, shallow, microwavable dish, combine honey, butter, peanut butter, brown sugar, vanilla and salt. Microwave at 50% power 2 minutes then whisk to combine and microwave at 50% power 2 minutes.
2. Add oats, bran flakes, coconut flakes, dried fruit and peanuts; stir to combine. Microwave on high 1 minute. Stir and microwave 30 seconds.
3. Press mixture into 13-by-9-inch baking dish lined with parchment or wax paper with some extra hanging over edges to easily lift bars out. Use bottom of glass wrapped with plastic wrap to press granola mixture firmly into pan. Allow to cool completely 30-45 minutes. Cut into 12-14 bars.

Peanut Butter Chicken

Recipe courtesy of "Unsophisticook"
Prep time: 5 minutes
Cook time: 12 minutes
Yield: 6 cups

Peanut Sauce:

• 1/2 cup creamy natural peanut butter
• 3 tablespoons sweet red chili sauce
• 1 tablespoon apple cider vinegar
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1/8-1/4 cup hot water (optional)
• chopped unsalted roasted peanuts (optional)
   
• 2 tablespoons olive oil or avocado oil
• 1 1/2 pounds boneless skinless chicken breasts, diced into 1-inch cubes
• 1 tablespoon soy sauce
• 3/4 cup peanut sauce
• cooked brown rice
• assorted bell peppers, sliced
• chopped unsalted roasted peanuts (optional)

1. To make peanut sauce: In small glass bowl, whisk peanut butter, sweet red chili sauce, apple cider vinegar, soy sauce and honey until blended smoothly.
2. Thin sauce with hot water to desired consistency. Garnish with chopped unsalted roasted peanuts, if desired.
3. To make chicken: In large skillet over medium-high heat, drizzle oil. Add diced chicken then pour soy sauce over top. Saute about 10-12 minutes until chicken is fully cooked.
4. Serve with peanut sauce, brown rice and colorful sliced veggies. Garnish with chopped unsalted roasted peanuts, if desired.

SOURCE:
Georgia Peanut Commission

3 tips to make this the cheesiest year ever

(BPT) - Looking for a stress-free and undeniably delicious snack for your family game night? Want to surprise a special person you haven’t seen in a while with a gift delivery? Or do you simply want to kick grandma’s recipes up a notch this year? The solution is simple: cheese. Not just any cheese; awesome cheese.

Cheese makes everything better. That’s why Josh Gentine, a third-generation member of the Sargento Foods legacy, founded The Big Cheese Co. Well, that, and he got his hands on some extra-sharp, 12- to 15-year aged Wisconsin cheddar. According to Gentine, cheese ages like fine wine, getting sharper and more complex with each passing year. He maintains his cheddar is “the sharpest you’ve ever tasted,” adding jokingly, “it’s so sharp it has a British accent, and it was so good that it was worth starting this new company.”

With that in mind, here are three tips for making this year your cheesiest ever.

Tip 1: Sharpest surprise

Cheese is the perfect gift. “Cheese is our common denominator,” says Gentine. “There are only two types of people in this world: people who already love cheese and people who need to try The Big Cheese.”

With The Big Cheese, blocks are sent directly to your doorstep, so you can send a little love without leaving the sofa. A 2.5-pound block to your foodie aunt, a 5-pounder to the family of four. A 40-pound behemoth sent directly to the door of your friend who’s always entertaining (or will be, once that's safe again). It’s an unexpected gift that you can be confident will be enjoyed and not regifted or left to gather dust in a hallway closet.

Tip 2: Charcuterie champion

Charcuterie boards have become their own popular subgenre . Some would say a full-fledged movement, with people creating over-the-top, picture-perfect trays packed with premium deli and dairy. The art of the board is all about balance, in color and flavor. Put your folded, reddish cuts of cured meat opposite pale cheeses, next to green olives or grape garnish. Mix and match an assortment of hard and soft cheeses with tapenades and spreads. Temper the salty meats with sweeter fruits like pears or apples. Or keep it simple when you’re looking for something quick and tasty for family movie night. Simply pile up the plate the way they like it, so everyone has options.

Pro Pointer: Serve your extra-sharp, aged cheddar (and other cheeses) at room temperature. When cheese is too cold, its taste is muted. By allowing cheese to come to room temperature, you’re allowing its flavors to come out and join the party.

Tip 3: Sharpen a family favorite

Family recipes that stay the same year after year can become tired or stale, so add a little zing with a cheesy kick. The secret is the sharp cheddar. Adding shreds of the zesty treat brings more complexity to dishes. It’s the perfect way to amp up mac and cheese, bring extra creaminess to grits or polenta, elevate a grilled cheese sandwich or breathe second life into leftovers like turkey melts.

Try this recipe for a great new take on a family classic:

The Big Cheese Mac & Cheese

From Jessica Slomberg @NYCFoodComa

Ingredients:

1 and 1/2 cups half-and-half
16 ounces cream cheese, cubed
2 cups extra-sharp aged cheddar from The Big Cheese, coarsely grated
1 pound radiatori pasta (or any fun pasta shape!)

Directions:

Bring large pot of water to a boil. Once water is boiling, add plenty of salt and 1 pound radiatori pasta. Cook until pasta is al dente (5-10 minutes depending on type of pasta).
While pasta is boiling, add 1/2 cup half and half to a separate large pot or saucepan and reduce about 15 minutes over low heat.
Once cream is reduced, whisk in 16 ounces cream cheese cubes until smooth, then add 2 cups of The Big Cheese. Continue whisking until smooth.
When pasta is cooked, strain and transfer to pot containing creamy cheese mixture. Mix until pasta is evenly coated and serve.

For more information, visit TheBigCheese.com.

New Year Nutrition

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

Easy tips for cooking your favorite fish and shellfish at home every time

(BPT) - Crab legs for a birthday. Scallops for an anniversary. Salmon for when family are in town. Many people enjoy eating seafood at restaurants as it is a favorite choice for celebratory meals. However, when it comes to cooking seafood at home, it can be intimidating. Seafood — fish and shellfish — is surprisingly simple to cook with a few tips and tricks.

"Seafood is easy, delicious and widely available, making it a great option for home cooks," says Linda Cornish, president of Seafood Nutrition Partnership. "Whether it is shellfish or a fillet of your favorite fish variety, seafood makes any day special. Plus, you can feel good about enjoying immune-boosting food rich in vitamins A, B and D, as well as omega-3 fatty acids and minerals such as calcium, selenium, iron, zinc and more."

To help kick up your confidence in the kitchen when cooking seafood, Seafood Nutrition Partnership and its partners from the Eat Seafood America! campaign offer simple kitchen tips:

The 10-minute rule: Measure the fish at its thickest point. Cook it on medium-high (about 375 degrees F) for 10 minutes per inch, turning halfway through the cooking time. That means a thin fish like sole or pollock cooks in about 4-5 minutes while a thicker salmon or tuna steak might be 15 minutes.

Test for the flake: The best way to tell if fish is done is by testing it with a fork: insert it at an angle at the thickest point and twist gently. The fish will flake easily when it’s done, and it will lose its translucent or raw appearance.

Create foil packets: Foil makes cooking seafood and cleanup simple. Choose your seafood, such as shrimp or a piece of fish, and vegetables such as bell pepper, green beans, cherry tomatoes or zucchini. Use a large piece of foil and layer fish on top of veggies, season to taste, add a couple of lemon slices, and add a drizzle of oil before cooking in the oven, on the grill or even campfire.

Steam on the stovetop: Steaming is a popular way to cook shellfish due to its simplicity. Fill a deep pot with 1-2 inches of water, add wire rack and bring to a boil. Add seafood and cover to cook. Seafood like lobster, crab legs and shrimp will turn pink or red when done, so look for the bright color and then enjoy.

Stock up with canned and frozen options: Fill your freezer with seafood when it’s on sale, so there's something always ready to go when meal planning. When you’re at the grocery store, also grab canned seafood that is often a reasonably priced alternative. Then try adding into favorite recipes or toss into salads or pastas for an easy meal that is sustainable and planet-friendly.

Cook once, eat twice: Try doubling recipes to get ahead on cooking and have a dinner or lunch ready for later in the week. Recipes that freeze well, such as chowder or gumbo, are great to double. Also, consider cooking an extra piece of fish to use on a salad or in a sandwich the next day.

Explore grab-and-go options: Try pre-prepped seafood from your local grocery store to just bring home and heat. Instructions are typically on the package but if you have questions, ask the pros at the seafood counter.

Try new recipes: With everyone spending more time at home, it's fun to try new recipes. You can enjoy restaurant-quality seafood dishes at home in a few simple steps. Be inspired with this recipe that can be updated with whatever fish fillets or veggies you have on hand. For a quick one-pan meal, choose vegetables and slice them to cook in about the same time as your fish.

Pesto Salmon Sheet Pan

Servings: 4-6
Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:

1/2 acorn squash, cubed
1/2 medium red onion, chunked
2 cups baby multicolored potatoes, halved
1/2 cauliflower head, chunked
3 Tbsp. extra virgin olive oil
salt and pepper to taste
1 side of salmon or 4 fillets
1/2 cup pesto

Instructions:

1. Preheat the oven to 400 degrees F.

2. On a large sheet pan, place acorn squash, red onions, potatoes and cauliflower. Salt and pepper to taste. Drizzle with olive oil. Stir to coat well and place in single layer around the edges of the pan.

3. Add salmon to the sheet pan and spread with about half the pesto.

4. Roast at 400 degrees for 15-20 minutes depending on thickness, until salmon is fork tender and fully cooked through.

5. Top with the remaining pesto and serve.

Share your finished seafood dish on social media and tag #EatSeafoodAmerica. For additional simple seafood recipes to try at home visit seafoodnutrition.org.