Sustainable Eating Made Easy

(Family Features) The needs of grocery shoppers are seemingly always evolving, and now more than ever, they want to know where and how their food is produced and what impact it has on the environment. This is commonly referred to as “sustainable eating,” and its popularity is growing among shoppers.

Plant-based diets are a tenet of sustainable eating and mushrooms are often included as part of the movement. Known for their inherent umami flavor and nutrition properties, mushrooms are recognized for their unique growing process and need for minimal natural resources used during production, which makes mushrooms both healthy on the plate and gentle on the planet.

In addition, mushrooms are a versatile ingredient, and with so many fresh varieties to choose from, it’s simple to incorporate them into most meals. Three Mushroom and Garlic Grilled Pizza can satisfy the entire family, while favorites like Sauteed Mushroom and Sun-Dried Tomato Avocado Toast may hit the spot morning, noon and night, and quick sides such as Roasted Mushroom and Wheat Berry Salad can be an easy addition to dinner plates.

For more information on mushroom sustainability as well as additional recipes, visit mushroomcouncil.com .

Roasted Mushroom and Wheat Berry Salad

Recipe courtesy of the Mushroom Council
Servings: 4

• 8          ounces white button mushrooms, halved
• 1          tablespoon extra-virgin olive oil
• 1/2       teaspoon kosher salt
• 1/4       teaspoon ground black pepper
• 2          cups cooked wheat berries, warm
• 2          green onions, sliced
• 2          tablespoons dried cranberries, chopped

Dressing:

• 2          tablespoons extra-virgin olive oil
• 2          tablespoons fresh orange juice
• 1          teaspoon curry powder
• 1/4       teaspoon kosher salt

1. Heat oven to 400° F.
2. Place mushrooms on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. Bake 10 minutes.
3. Carefully stir mushrooms and bake 5 minutes until tender. Transfer mushrooms to medium bowl. Add wheat berries, green onions and cranberries.
4. To make dressing: In small bowl, whisk olive oil, orange juice, curry powder and salt; pour over salad. Toss to mix. Serve warm.

Sauteed Mushroom and Sun-Dried Tomato Avocado Toast

Recipe courtesy of the Mushroom Council
Servings: 4

• 1          tablespoon extra-virgin olive oil, plus additional, for drizzling
• 1/4       cup chopped sun-dried tomatoes
• 8          ounces sliced button mushrooms
• 1/4       cup water
• 1/2       teaspoon fresh thyme leaves kosher salt, to taste
• 2          ripe avocados, pitted, peeled and sliced
• 4          slices toasted bread
• shaved Parmesan cheese

1. In skillet, heat 1 tablespoon oil over medium heat. Add tomatoes and cook 1 minute. Add mushrooms and gently incorporate with tomatoes. Add water and stir well until water evaporates and mushrooms darken and become tender, about 4 minutes. Add thyme and salt, to taste. Set aside to cool.
2. To assemble, gently smash half of each avocado over one slice of toast. Top each slice of toast with mushroom mixture. Top each with Parmesan cheese and drizzle with olive oil before serving.

Three Mushroom and Garlic Grilled Pizza

Recipe courtesy of the Mushroom Council
Servings: 4

Sauce:

• 1          tablespoon unsalted butter
• 4          garlic cloves, minced
• 5          basil leaves, minced
• 2          tablespoons all-purpose flour
• 3/4       cup half-and-half
• 2          tablespoons grated Parmesan cheese
• 1/2       teaspoon fine sea salt
• 1/4       teaspoon ground black pepper

• 2          tablespoons extra-virgin olive oil
• 3          ounces crimini mushrooms, sliced
• 3          ounces shiitake mushrooms, stemmed and sliced
• 3          ounces white button mushrooms, sliced
• 1          ounce dry white wine or chicken stock
• 1/4       teaspoon fine sea salt
• pizza dough (14 inches)
• olive oil
• nonstick cooking spray
• 4          ounces whole milk mozzarella cheese, chopped
• shaved Parmesan, for garnish
• basil leaves, for garnish

1. Heat grill to medium-high heat, about 425° F.
2. To make sauce: In medium skillet over medium-high heat, melt butter. Whisk in garlic and basil; cook 1 minute. Sprinkle in flour while quickly whisking to form paste.
3. Reduce heat to medium. Slowly pour in half-and-half while continuing to whisk until there are no clumps. Increase heat slightly to bring to simmer. Stir as mixture thickens into sauce, about 1 minute. Remove from heat. Stir in Parmesan cheese, salt and pepper; set aside.
4. In large skillet over medium-high heat, heat olive oil. Add mushrooms and cook until they begin to turn tender, about 2 minutes. Carefully pour in wine or stock and continue cooking until liquid evaporates, about 1 minute. Sprinkle with salt.
5. Stretch dough to make 14-inch pizza. Brush grill grates generously with olive oil. Place dough on grill and let cook about 3 minutes, until underside is browned and dough removes easily from grill. While removing dough from grill, flip it onto baking sheet sprayed with nonstick cooking spray so cooked side is up.
6. Spread sauce over pizza and evenly cover in mushrooms. Add mozzarella cheese.
7. Return pizza to grill, topping-side up. Close lid and let cook 3-5 minutes. Once top crust browns and cheese melts and bubbles, remove from grill. Let rest 2-3 minutes.
8. Garnish with Parmesan and basil leaves; slice to serve.

The Mushroom Sustainability Story: Water, Energy and Climate Environmental Metrics (Infographic caption)

A Keto-Friendly Approach to Weight Loss

(Family Features) A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance.

If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track:

1. Understand what the keto approach entails. Essentially, the keto diet significantly reduces carbohydrates and replaces them with higher-fat foods. Your meals will consist primarily of protein, non-starchy veggies and healthy fats. The significant limits on carbs puts your body into a state called ketosis, which makes it especially efficient at burning fat for energy.

2. Consider using a proven weight loss program. With the growing popularity of keto diets, some weight loss programs have adapted their plans to encompass keto-friendly options. For example, South Beach Diet, which has been an effective program for millions of people since launching 16 years ago, introduced a Keto-Friendly Program. The keto plan offers consumers the ability to adapt the proven program to better align with keto through a low-carb, high-fat dietary pattern.

   “Consumers want to try the latest healthy-eating approaches that are proven to work, and right now that’s keto,” said Dr. Arthur Agatson, cardiologist and South Beach Diet founder. “We wanted to make a keto-friendly lifestyle approachable for anyone looking for a place to start.”

3. Get smart about keto-friendly foods and stock up on your favorites. Agatson recommends adding these five keto-approved foods to your menu:
    

   Shrimp: This mild, tasty and accessible lean protein comes with exactly 1 carb per 3-ounce serving, and 90 percent of the calories come from protein. Shrimp also contain more than 20 vitamins and minerals. Seek out wild-caught shrimp to avoid antibiotics; it’s always a safe bet to purchase frozen shrimp because they’re frozen just after they’re caught.

   String cheese: Nutrition doesn’t get much easier or more portable than with string cheese. An average piece of string cheese has 1 net carb, 80 calories, 8 grams of protein and 20 percent of the daily calcium recommendation. String cheese is an easy snack, but you can also make it part of a meal by stuffing small pieces into meatballs or turkey burgers, or rolling a piece inside some deli meat.

   Eggs: With three egg whites containing zero grams net carbs and one whole egg containing just 1 net carb, eggs must be part of a keto meal plan. A whole egg provides 6 grams of protein; nine essential amino acids; iron; phosphorus; selenium; vitamins A, B12 and B5; and choline for brain health, along with lutein and zeaxanthin for eye health. Make hard-boiled eggs for easy snacks or whip up omelets for breakfast, lunch or dinner.

   Mayonnaise: Just 1 tablespoon of olive oil-based mayonnaise contains zero grams of net carbs. That makes plenty of options possible, like egg and chicken salads, dipping sauces for veggies and meats, creamy dips, deviled eggs, lettuce wraps and more.

   Arugula: Arugula is a fiber-rich vegetable in the same family as broccoli, kale and Brussels sprouts. It offers 250 milligrams of nitrate, which has been shown to lower blood pressure, 20 percent of your daily vitamin A (for eye health) and more than 50 percent of vitamin K (for bone health). It’s traditionally used in salads, but the peppery flavor can add substance to virtually any savory dish.

Get more tips to get your keto diet underway at southbeachdiet.com, The Palm blog or download the South Beach Diet app.

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

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.

Heart-Smart Eating Can Be Delicious and Nutritious

(Family Features) Keeping your heart in good shape starts at mealtime. Fortunately, there’s no reason to skimp on flavor to spread the love to your heart.

For example, homegrown American Pecans are a naturally sweet, heart-smart ingredient you can add to salads, vegetable side dishes, oatmeal and other whole grains – or enjoy on their own as a snack. Their unique mix of “good” unsaturated fats, fiber, plant sterols and flavonoids add up to make pecans a powerful, heart-healthy food.

Each 1-ounce serving provides 18 grams of unsaturated fat with zero cholesterol or sodium. In fact, American Pecans are certified as a heart-healthy food by the American Heart Association’s® Heart-Check Certification Program. According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Try adding a colorful, flavorful twist to a simple salad by combining crunchy kale with fresh pecans, pomegranate seeds and pears for a tasty, heart-healthy meal you can feel good about.

For more recipes, nutrition information and cooking tips, visit americanpecan.com.

Pecan, Pear, Pomegranate Kale Salad

Prep time: 20 minutes
Servings: 8

• 1          bunch kale, stems removed
• 1/3       cup extra-virgin olive oil, plus 3 tablespoons, divided
• 2          small pears, sliced
• 3/4       cup fresh pecan halves
• 1/2       cup pomegranate seeds
• 1/3       cup apple cider vinegar
• 2          tablespoons course grain mustard
• pinch of kosher salt
• pinch of cracked black pepper

1. Chop or shred kale into small pieces and transfer to large bowl. Drizzle 3 tablespoons olive oil on kale. Massage kale about 3-5 minutes, or until kale becomes glossy, deep green and begins to tenderize.
2. Add pear slices, pecan halves and pomegranate seeds; toss with kale.
3. Add remaining olive oil, apple cider vinegar, mustard, salt and pepper to canning jar and secure lid. Shake for several seconds until dressing comes together. Drizzle over salad and toss to coat.
4. Serve immediately, or allow salad to marinate in dressing up to 30 minutes before serving.

Note: Heart-Check certification does not apply to recipes or information unless expressly stated.

Nutritional information per serving: 230 calories; 21 g fat; 2.5 g saturated fat; 75 mg sodium; 11 g carbohydrates; 3 g fiber; 2 g protein.