Eat Well On-the-Go

Perfectly portable watermelon dishes

(Family Features) A packed schedule often leads to less meals around the table. Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on-the-go that lacks important vitamins and nutrients.

Instead, when looking for portable, grab-and- go foods, think about a multi-purpose treat like watermelon. Not only can watermelon be diced, sliced, balled or blended, it also provides numerous health benefits. Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable and is a source of vitamins A and C, as well as vitamin B6 and potassium.

Thinking beyond traditional slices, chunks or balls, there are many ways to incorporate watermelon into some of your favorite to-go meals, whether as a side dish or a key ingredient in beverages, salads or wraps. For example, these recipes for Watermelon and Bulgur Wheat Salad and Watermelon Collagen Creamsicle from the National Watermelon Promotion Board can help satisfy your sweet tooth and provide necessary nutrients while tackling the next task on your to-do list.

Find more watermelon recipes perfect for an on-the-go lifestyle at watermelon.org.

Watermelon and Bulgur Wheat Salad

Servings: 4

• 4          cups seedless watermelon, cubed
• 2          cups cooked bulgur wheat
• 2          cups arugula
• 2          cups grape tomatoes, halved
• 1/4       cup chopped mint
• shaved pecorino romano cheese, to taste

Dressing:

• 1/2       cup olive oil
• 1/4       cup balsamic vinegar
• 1          garlic clove, crushed
• 1          tablespoon honey
• salt
• black pepper

1. In large serving bowl, combine watermelon, bulgur wheat, arugula, grape tomatoes and chopped mint.
2. To make dressing: In liquid measuring cup, whisk olive oil, vinegar, garlic, honey, salt and pepper until well combined.
3. Just before serving, pour dressing over salad and toss to combine. Top with shaved pecorino and season, to taste. Serve immediately.

Watermelon Collagen Creamsicle

Servings: 1

• 2          cups cubed watermelon
• 2          rounded tablespoons collagen
• 2          tablespoons heavy cream

1. In blender, combine watermelon, collagen and heavy cream; blend. Pour into glass to serve.

Wrap It Up

Wraps are a perfect on-the-go snack and are easily customizable. Get started with one of these varieties from the National Watermelon Promotion Board or create your own combination. Start with a spread to help the fillings stick together. Place toppings in the center of a tortilla and a watermelon spear on top. Roll the tortilla over the watermelon spear to tuck in all ingredients. Fasten with a toothpick, if needed.

Watermelon Sandwich Wraps

• 1          wheat, flour, corn, spinach or sun-dried tomato tortilla
• 2-4       teaspoons chive cream cheese, hummus, guacamole or Greek yogurt
• 5-8       slices turkey, ham, chicken breast, roast beef or pepperoni
• 1          watermelon spear, about 1/2-inch thick, 1-inch wide
• 2-4       teaspoons barbecue sauce, ranch, pesto, Thai peanut sauce, teriyaki, salsa or sweet chili and ginger
• 2-4       slices feta, pepper jack, swiss or mozzarella cheese

Toppings:

• watercress
• olives
• scallions
• cilantro
• romaine lettuce
• Bibb lettuce
• jalapenos
• fresh mint
• basil
• shredded carrots
• Brussels sprouts
• cucumber slices
• bacon
• pine nuts

English Tea Sandwich Wrap: Flour tortilla, chive cream cheese, ham, watermelon, watercress

Greek Wrap: Tortilla, plain Greek yogurt, feta cheese, watermelon, black olives

Latin Watermelon Wrap: Flour tortilla, guacamole, ham, watermelon, pepper jack cheese, cilantro, scallions, jalapenos

Southwest Chicken Wrap: Corn or flour tortilla, guacamole, chicken, watermelon, salsa, bacon ranch dressing, pepper jack cheese, romaine lettuce

Watermelon Caprese Wrap: Flour tortilla, pepperoni, watermelon, pesto, mozzarella cheese, basil

Thai Peanut Chicken Wrap: Corn tortilla, chicken, watermelon, Thai peanut sauce, Bibb lettuce, carrots, cilantro

Southwest Veggie Wrap: Spinach tortilla, guacamole, watermelon, barbecue ranch dressing, swiss cheese, cucumber, cilantro

Mid-Eastern Veggie Wrap: Corn tortilla, Hummus with pine nuts, watermelon, mint, cucumber slices

Ginger Chicken Wrap: Wheat wrap, chicken, watermelon, teriyaki ginger sauce, sweet chili and ginger sauce, Bibb lettuce, Brussels sprouts

Hawaiian Wrap: Spinach wrap, pineapple cream cheese, ham, watermelon, sweet chili and ginger sauce, cilantro

Power Up with Plant Protein

(Family Features) When it comes to getting energy from the food you eat, it's no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.

According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.

Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.

Chicken Pad Thai

Servings: 4

• 1 pound chicken breast
• freshly ground pepper, to taste
• 1 tablespoon olive oil
• 1 tablespoon honey
• 2 teaspoons chili garlic sauce
• 3 tablespoons rice wine vinegar
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon peanut butter
• 1/4 cup water
• 1 medium zucchini, spiralized (about 1 cup)
• 2 medium carrots, spiralized (about 1 cup)
• 1 cup cooked pad thai stir-fry noodles
• 1 cup bean sprouts
• 1 cup thinly sliced cabbage
• 1 lime, quartered
• 1/4 cup unsalted peanuts, crushed
• 2 tablespoons chopped cilantro

1. Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear. Remove chicken from pan and allow to rest 5 minutes before slicing.
2. To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
3. Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat. Toss in bean sprouts and cabbage. Serve with lime wedge, crushed peanuts and cilantro.

Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.

Peanut Butter Banana Overnight Oats

Servings: 2

• 1/4 cup powdered peanut butter
• 3/4 cup old-fashioned rolled oats
• 2 teaspoons ground chia seeds
• 1 1/2 cups unsweetened coconut milk
• 1 teaspoon pure vanilla extract
• 1/2 cup small banana, sliced
• 1 tablespoon peanuts, chopped
• 1 tablespoon peanut butter

1. In medium bowl, stir together powdered peanut butter, oats, chia seeds, coconut milk and vanilla extract.
2. Divide evenly into mason jars or storage containers and refrigerate overnight.
3. Before serving, add banana slices, chopped peanuts and peanut butter to each.

Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.

Baked Salmon with Peanut Butter Glaze

Servings: 4

• 1 pound salmon
• 1 teaspoon olive oil
• freshly ground pepper, to taste
• 1/4 cup peanut butter
• 2 teaspoons chili garlic sauce
• 1/4 cup 100 percent orange juice

1. Heat oven to 400° F and line baking sheet with aluminum foil. Place salmon on baking sheet, drizzle with olive oil and season with pepper, to taste. Bake salmon 15-20 minutes until cooked through.
2. In small saucepot over medium-low heat, whisk together peanut butter, chili garlic sauce and orange juice, and cook until warm.
3. To serve, pour peanut butter glaze over salmon.

Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.

Vegetarian Nourish Bowl

Servings: 4

• 1 cup large, diced butternut squash
• 16 ounces Brussels sprouts, halved
• 1 medium red onion, large diced
• 1/2 can (8 ounces) reduced-sodium garbanzo beans, rinsed and drained
• 1 head garlic (about 10 cloves), peeled
• 1 tablespoon olive oil
• freshly ground pepper, to taste
• 1 lemon, juiced
• 2 tablespoons water
• 1 teaspoon Sriracha sauce
• 1/4 cup peanut butter
• 1 cup cooked quinoa
• 1 tablespoon finely chopped peanuts

1. Heat oven to 400° F and line rimmed baking sheet with parchment paper. On prepared baking sheet, arrange butternut squash, Brussels sprouts, onion, garbanzo beans and garlic; toss vegetables in olive oil and season with pepper, to taste.
2. Roast 30-40 minutes until slightly golden in color. Halfway through baking, shake vegetables or turn over to ensure even browning.
3. To make dressing: Mix together lemon juice, water, Sriracha sauce and peanut butter.
4. To serve, top quinoa with roasted veggies, crushed peanuts and drizzle of lemon-peanut butter sauce.

Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron.

Beat Winter Blues with a Little Help From Vitamin D

Wholesome ingredients can help up your intake during the dark days of winter

(Family Features) Staying indoors and wrapping up in a blanket is one way to avoid winter’s frigid weather, but less exposure to the sun can also put you at risk of a vitamin D deficiency. Milk is the primary source of vitamin D in the American diet, according to research published in the FASEB Journal, making it a great choice on dark winter days.

An 8-ounce glass of milk provides 30 percent of the daily value of vitamin D, so just three cups of milk each day will provide 90 percent of your body’s recommended daily requirements. Milk is also an easy way to get other essential nutrients like B vitamins for energy, high-quality protein for lean muscle and vitamin A for a healthy immune system.

When you need a quick way to warm up on a cold day, try this creamy chicken corn chowder recipe that can be made with a pressure cooker. Cooked with wholesome ingredients like milk, chicken and potatoes and topped with bacon and green onions, it’s an easy and delicious addition to your weekly meal rotation. For more recipes to warm up your winter, visit milklife.com.

Pressure Cooker Corn Chowder

Servings: 12

• 6          slices (6 ounces each) thick-cut bacon, chopped
• 1          small yellow onion, diced
• 3          cloves garlic, minced
• 1          pound boneless skinless chicken breast, diced
• 1          bag (16 ounces, about 3 1/3 cups) frozen corn kernels
• 4          cups chicken broth
• 1          pound unpeeled or peeled Yukon Gold potatoes, cut into 1/4-1/2-inch chunks
• 1/2       teaspoon kosher salt, plus additional, to taste
• 1/2       teaspoon coarsely ground black pepper, plus additional, to taste
• 2          tablespoons cornstarch
• 1 1/2    cups fat-free milk
• 2-3       green onions, sliced (optional)
• 1          tablespoon heavy cream or half-and-half (optional)

1. Heat large skillet over medium-high heat. Add chopped bacon and cook until crispy. Using a slotted spoon, transfer cooked bacon to paper towel-lined plate and pour off all but 1 tablespoon bacon fat.
2. Return skillet to stove. Add onion and garlic; saute 2 minutes, stirring frequently. Add diced chicken and frozen corn; saute for an additional 3 minutes, stirring often.
3. Remove skillet from heat and transfer contents to pressure cooker. Add chicken broth, potatoes, salt and pepper. Close and seal pressure cooker, making sure the vent is in the sealed position. Cook on high 8 minutes.
4. While the chowder cooks, make a slurry by whisking cornstarch (or flour) into milk. Set aside.
5. When done, remove pressure cooker from heat. Allow pressure to release on its own or carefully quick-release pressure after a few minutes. Stir in the cornstarch-milk slurry. Cover and allow chowder to thicken for 10-15 minutes before serving.
6. Portion soup into bowls and generously top with bacon. Garnish with green onion and cream or half-and-half, if desired. Season with additional salt and pepper, to taste.

Nutritional information per serving: 190 calories; 5 g fat; 1.5 g saturated fat; 35 mg cholesterol; 14 g protein; 20 g carbohydrates; 2 g fiber; 530 mg sodium; 52 mg calcium (6% of daily value). Nutrition figures based on using fat-free milk.