(Family Features) When cooking, keep in mind small changes that can make a big impact on heart health.
High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. It can be managed by getting levels regularly tested and making lifestyle changes like eating a heart-healthy diet.
• Reduce saturated fat – Select lean cuts of meat or opt for plant protein, limit processed meats, broil or bake rather than pan-fry meats and remove skin from poultry before cooking.
• Eat more fish – Fish can be fatty or lean, but it’s still low in saturated fat. Choose oily fish like salmon or trout, which are high in omega-3 fatty acids.
• Use liquid oils in place of solid fats – For roasting, sauteing and more, use non-tropical liquid vegetable oils like canola, safflower, soybean or olive instead of butter, lard or shortening.
• Lower dairy fats – Low-fat, fat-free or non-dairy milk can be used in many recipes instead of whole milk or half-and-half.
• Increase fiber and whole grains – Add high-fiber vegetables to meals, serve fruit instead of juice and try brown rice instead of white.
These simple tips and better-for-you recipes like Chicken Tortilla Soup can help you eat healthy without sacrificing taste.
Find tips for managing cholesterol and other risk factors at heart.org/cholesterol.

Chicken Tortilla Soup
This recipe is reprinted with permission from “Healthy Slow Cooker Cookbook, 2nd Edition.” Copyright 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House, LLC. 

Servings: 4

1 pound boneless, skinless chicken breasts, 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
1 can (14 1/2 ounces) 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 corn tortillas (6 inches each), cut into 1/4-inch-wide strips
1 corn tortilla (6 inches), torn into pieces
2-4 tablespoons snipped fresh cilantro
1/4 cup finely chopped avocado
1/4 medium red bell pepper, cut into matchstick-size strips

Directions:
In slow cooker, stir chicken, corn, broth, tomatoes, onion, sugar, ancho powder, garlic and salt. Cook, covered, on low, 6-8 hours, or on high, 3-4 hours.
Preheat oven to 350 F.
On baking sheet, arrange tortilla strips in single layer. Bake 8-10 minutes, or until crisp. Transfer baking sheet to cooling rack. Let strips stand 15 minutes, or until cool. Transfer to airtight container and set aside.
When soup is ready, transfer 1 cup to food processor or blender. Stir in tortilla pieces. Let mixture stand 1 minute. Process until smooth. Stir mixture into soup. Stir in cilantro.
Ladle soup into bowls. Sprinkle with avocado, bell pepper and reserved tortilla strips.

(Family Features) If you want to add superfoods to your diet in the new year, Montmorency tart cherries may be perfect for you.

Montmorency is the variety of tart cherries grown in America, primarily on small family farms. Compared to sweet cherries that are typically eaten fresh during the summer season, tart cherries are available year-round as dried, frozen, canned, juice and juice concentrate.

Decades of scientific research has shown Montmorency tart cherries are deserving of their superfood reputation. Here are five reasons to enjoy them more often:

Sleep: Tart cherries are one of the few food sources of melatonin and have been the focus of multiple sleep studies.

Exercise recovery: Tart cherry juice has become a popular exercise recovery drink for athletes.

Arthritis and gout: Studies have explored the impact of Montmorency tart cherry juice consumption on gout attacks and arthritis symptoms.

Heart health: Montmorency tart cherry research has examined blood pressure and blood lipids.

Versatility: Although they remain perfect for pie, tart cherries can easily transition from sweet to savory, adding complex flavors to oatmeal, smoothies, salads, granola bars, trail mix and grain bowls.
Look for dried U.S.-grown tart cherries at the store and online for enjoyment and health. Find more recipes and scientific research at ChooseCherries.com.

Tart cherry bedtime bites
Recipe courtesy of the Cherry Industry Administrative Board

Yield: 12 bites
6 medjool dates, pitted
1/2 cup dried tart cherries
1/2 cup finely shredded coconut flakes
3/4 cup unsalted cashews
1 teaspoon almond extract
1 pinch fine sea salt

Directions
In food processor, process dates until broken into pea-sized bits. Add dried tart cherries, coconut flakes, cashews, almond extract and sea salt; process until combined. Form into 12 balls and chill two hours.

Tart cherry overnight oats
Recipe courtesy of the Cherry Industry Administrative Board

Servings: 2
1 cup dried tart cherries, plus additional for topping (optional)
1 cup old-fashioned oats
1 cup almond milk
1/2 cup slivered almonds, plus additional for topping (optional)
2 tablespoons tart cherry concentrate
2 tablespoons chia seeds
1/2 teaspoon cinnamon
honey, for topping (optional)

Directions
In large jar or container, mix cherries, oats, milk, almonds, cherry concentrate, chia seeds and cinnamon. Cover and refrigerate overnight.
Spoon into bowls and enjoy cold or warmed up. Drizzle with honey or sprinkle with extra dried tart cherries and almonds, if desired.

(Family Features) Before you completely overhaul the way you live, keep in mind making positive changes may just be a few simple steps away. Starting small with attainable goals can help keep you on the right track throughout the year.

Drink more water
Preventing dehydration, keeping a normal body temperature and lubricating joints are all benefits of drinking enough water daily. Try carrying a reusable bottle as a reminder, choosing water over sugary drinks and opting for water when dining out.

Learn to cook 
If you’re not comfortable in the kitchen, start with simple recipes that don’t force you to sacrifice flavor. After all, an eating plan is easier to stick to when you enjoy the foods you’re making. For example, baja fish taco bowls take just 20 minutes for a spicy, fresh-flavored family dinner.

Eat more whole grains
Skip refined grains and instead opt for whole grains like brown rice and quinoa, which offer a more complete package of health benefits. You can be confident in options like Boil-in-Bag Brown Rice and Tri-Color Boil-in-Bag Quinoa from Success Rice, which are ready in just 10 minutes to help remove the guesswork in cooking while giving home cooks more time to focus on elevating dishes for loved ones.

Find more delicious recipe inspiration at SuccessRice.com.

Baja Fish Taco Bowls

Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4

2 bags Success Tri-Color Quinoa
2 tablespoons olive oil
4 white-fleshed fish fillets (5-6 ounces each)
1 teaspoon Cajun seasoning
1/2 teaspoon salt
3/4 cup plain Greek yogurt
1 tablespoon lime zest
1 teaspoon lime juice
1/4 teaspoon ground cumin
4 cups packed baby kale
1 ripe avocado, halved, pitted, peeled and thinly sliced

Directions
Prepare quinoa according to package directions.
In large skillet over medium heat, heat oil. Season fish with Cajun seasoning and salt. Cook 2-3 minutes per side, or until fish is lightly browned and starts to flake. Set aside.
In small bowl, stir yogurt, lime zest, lime juice and cumin.
In medium bowl, toss quinoa with kale. Divide between four bowls. Top each with fish, sliced avocado and dollop of yogurt and lime crema.
Substitutions: Taco seasoning or chili powder can be used in place of Cajun seasoning. Arugula or baby spinach may be used instead of kale.

(Family Features) Few dishes are a standard go-to like burgers. While traditional beef patties come to mind for many, there are also healthy protein options to satisfy that burger craving without sacrificing flavor.
For example, salmon is a nutritionally well-rounded alternative that offers a variety of health benefits, and an option like gluten-free Trident Seafoods Alaska Salmon Burgers are made with wild, sustainable, ocean-caught whole filets with no fillers and are lightly seasoned. Topped with melted cheddar then piled on top of fresh arugula, peppered bacon and zesty mayo, these Alaskan Salmon Burgers with Peppered Bacon are a twist on tradition that can help you put a protein-packed, flavorful meal on the table in minutes.
Find more healthy seafood recipes at tridentseafoods.com.

Alaskan Salmon Burgers with Peppered Bacon 

Prep time: 13 minutes
Servings: 4

1/2 cup mayonnaise
1 1/2 tablespoons lemon juice
1/2 teaspoon lemon zest
salt
pepper
1 box (11.2 ounces) Trident Seafoods Alaska Salmon Burgers
4 cheddar cheese slices
4 seeded burger buns, split and toasted
4 cups arugula
6 strips peppered bacon, cooked
12 bread-and-butter pickles, drained

Directions:
In small bowl, combine mayonnaise, lemon juice and lemon zest. Season with salt and pepper. Set aside.
Cook salmon burgers according to package directions. When almost cooked through, top each with slice of cheese, cover and cook until melted.
Spread cut sides of buns with mayonnaise and top bottom buns with arugula. Cover with salmon burgers, bacon, pickles and top buns.

(Family Features) One of the easiest ways to warm up at the end of a winter day — both inside and out — is by sharing a comforting meal with loved ones.
Getting your whole family to the table can be surprisingly easy when a savory dish like Cheesy Spinach Ravioli awaits. This recipe offers a kid-friendly way to get a serving of greens along with favorite flavors. Originally started by an Italian mother more than 80 years ago, having a delicious jar of RAGÙ sauce in hand, with its distinctive yellow cap, can help anyone create this mouthwatering recipe and quick real-world dishes at home.
Visit Ragu.com to find more winter recipe inspiration.

Cheesy Spinach Ravioli

Prep time: 10 minutes
Total time: about 1 hour
Yield: 17-20 ravioli

Dough:
3 cups all-purpose flour, divided
1 pinch salt
1/4 teaspoon garlic powder
1/2 teaspoon olive oil
4 whole eggs
2 egg yolks
water

Filling:
1/2 teaspoon olive oil
2 cups chopped spinach, fresh or frozen
1 pinch salt
1 pinch pepper
1 container (15 ounces) ricotta cheese

Toppings:
1 jar (24 ounces) RAGÙ Old World Style Traditional Sauce
shredded mozzarella cheese
2 chopped basil leaves
2 chopped sprigs rosemary
grated Parmesan cheese (optional)

To make dough: Place 2 1/2 cups flour in bowl and make hole in center. Add salt, garlic powder, olive oil, eggs and egg yolks to hole. Slowly bring flour into middle and knead into ball. Cover with bowl and let rest 20 minutes.
To make filling: In pan over medium heat, add olive oil; add spinach, salt and pepper then saute until spinach is wilted. Let cool then mix in ricotta cheese; set aside.
Cut dough in half. Sprinkle remaining flour on large cutting board and roll dough to 1/8-inch thickness. Cut into rectangle then cut into 2-3-inch squares. Set scraps aside. Brush water on squares then spoon 1 teaspoon spinach-ricotta filling in center of every other square. Top with remaining squares. Use fork to crimp edges. Repeat with remaining dough. Form scraps into ball and repeat.
Put ravioli in boiling water, 8-10 minutes; they will rise to top when done.
In saucepan over medium heat, heat sauce until simmering.
Place ravioli on plate and top with warm sauce, mozzarella cheese, basil and rosemary. Grate Parmesan cheese on top, if desired.

(Family Features) Gathering your team to plan for a truly memorable game day at home starts with almost everyone’s favorite part of the festivities: the food. From meaty meals and zesty appetizers to sweet, long-lasting snacks, fuel your crowd with recipes that keep them coming back from kickoff to overtime.

One superstar of the menu at many homegating parties is salsa, whether it’s used as a finishing touch in recipes or as a standalone snack to enjoy with chips, veggies or other pairings. In fact, according to the Game Day Eats Report from Fresh Cravings, 22% of guests would insist on running out to pick up salsa if it wasn’t available for the feast; 18% would even be devastated and consider leaving.

Chef Anthony Serrano recommends a Cast-Iron Smoked Queso Dip as a go-to option for armchair quarterbacks.

This crowd-pleaser makes game day worth celebrating, especially if you use a salsa with high-quality ingredients like vine-ripened tomatoes, crisp vegetables, zesty peppers and spices found in Fresh Cravings Salsas. Their flavor-packed, vibrant recipe offers a homemade-tasting alternative to the softer, duller blends of jarred salsa.

To find more championship-level game day recipe inspiration, visit FreshCravings.com.

Cast-Iron Smoked Queso Dip

Recipe courtesy of chef Anthony Serrano

2 cups cheddar cheese
1 cup Monterey Jack cheese
1 teaspoon almond flour
1 cup heavy cream
1 cup Fresh Cravings Restaurant Style Salsa
1 teaspoon paprika
1 teaspoon sea salt
1/4 cup cooked chorizo
1 teaspoon liquid smoke
cilantro, for garnish
diced bell pepper, for garnish

Directions
In cast-iron pan, mix cheddar cheese, Monterey Jack cheese and almond flour. Pour in heavy cream and salsa; bring to gentle simmer. Whisk while simmering 5-7 minutes, or until queso dip begins to thicken. Add paprika, salt, chorizo and liquid smoke; adjust seasoning as necessary.
Garnish with cilantro and bell pepper.

(Family Features) Despite a busy holiday schedule, you can take the stress out of entertaining and cooking by planning ahead and simplifying your menu.
Consider these tips from the entertaining experts at Sunkist and food blogger, podcaster and TV host Brandi Milloy for a fresh spin on your festivities.

Start with showstopping recipes
When hosting for the holidays, visual dishes that look as good as they taste lend themselves toward seasonal celebrations. Try shareable creations like this Baked Camembert Wreath with Navel Orange and Cranberry for a fun way to beautify your table.

Serve seasonal ingredients
For added flavor in favorite dishes, look for easy-to-find, in-season ingredients like Sunkist Navel oranges, which are at their peak and deliciously sweet. Perfect for snacking or adding to recipes from cocktails to desserts, they support your immune system by offering 90% of your daily vitamin C.

Wind down with movie night
A final touch of family festivity can be found in an evening spent watching a holiday classic. Gather loved ones, lay out favorite snacks and treats then look to the big screen for a fun way to relax and take in the joy of the season.
For more recipe ideas and ways to celebrate the holidays, visit Sunkist.com.

Baked Camembert Wreath with Navel Orange and Cranberry

Recipe courtesy of Brandi Milloy on behalf of Sunkist

Prep time: 2 hours
Cook time: 15 minutes
Servings: 6

1 Sunkist Navel orange
1 can (8 ounces) jellied cranberry sauce
1/2 teaspoon red pepper flakes
1 camembert cheese wheel
1 bag (25 ounces) frozen Parker House style rolls, thawed
 sprigs rosemary, for garnish
sprigs thyme, for garnish

Directions
In bowl, add zest and juice from orange.
Add jellied cranberry sauce and red pepper flakes; mix. Store in airtight container in refrigerator until ready to use.
Cover baking sheet or round pizza stone with parchment paper.
Using cheese wheel as guide in center, arrange rolls around cheese leaving about 1/4-inch space between rolls.
Create two concentric circles of rolls around cheese then place cheese back in refrigerator and let dough rise 2 hours.
Heat oven to 325 F.
Remove top of rind from cheese wheel and place in center of dough. Bake 7-8 minutes.
Remove from oven and add orange cranberry sauce. Bake 7-8 minutes until bread is golden and cheese is melted and bubbly.
Garnish with sprigs of rosemary and thyme.

(Family Features) Changing daily habits, like what you eat, can enhance your overall wellness. However, it doesn’t have to mean forgoing favorite flavors or skipping out on delicious snacks.
Treating yourself in health-conscious ways is an important tactic to keep your health goals on track. In fact, healthy eating isn’t about restricting yourself; good nutrition simply starts with a balanced plate. By incorporating nutrient-rich options like milk and dairy foods, fruits, vegetables, whole grains and lean proteins, you can establish an eating pattern that supports wellness and an overall healthy lifestyle.
This Chocolate and Strawberry Greek Yogurt Bark offers a sweet snack that curbs cravings without ditching your daily commitment to a balanced diet. With 1/4 cup of plain non-fat Greek yogurt per serving, you’re making a responsible decision at snack time because, when it comes to good nutrition, dairy is an irreplaceable source of essential nutrients.
Dairy foods provide nutrients that people need to grow and maintain stronger bodies and minds. While Americans consume about two dairy servings per day on average, adding just one more serving can help fill dairy and nutrient gaps.
Add more dairy to your diet with this easy-to-make snack and find more better-for-you recipes at MilkMeansMore.org.

Chocolate and Strawberry Greek Yogurt Bark
Recipe courtesy of Jenn Fillenworth, MS, RDN, of “Jenny With the Good Eats” on behalf of Milk Means More
Prep time: 5 minutes
Servings: 12

3 cups plain non-fat Greek yogurt
1/3 cup honey, plus additional for drizzling, divided (optional)
1 teaspoon vanilla
1/4 cup melted dark chocolate
1/2 cup strawberries
1/2 cup dark chocolate chips

Directions
In medium bowl, combine Greek yogurt, honey and vanilla.
On parchment-lined baking sheet, spread Greek yogurt mixture to 1/4-inch thickness. Drop spoonfuls of melted chocolate onto yogurt and use toothpick to drag in circles. Press strawberries and chocolate chips into yogurt. Freeze at least 3 hours.
Remove from freezer and break into pieces.

(Family Features) It’s often a challenge on cold, dreary days to pull yourself out from under the warm covers. Even though you know the importance of a satisfying breakfast before heading to work or dropping the kids off at school, that cool chill may keep you hitting snooze.
On those cold and busy mornings when breakfast seems impossible, turn to a solution like Minute Ready to Serve microwavable cups for a quick, cozy breakfast. Ready in 90 seconds or less, the cups offer a fast and easy meal that helps you spend less time cooking and more time enjoying the small moments that happen when you can slow down.
When a weekday calls for an on-the-go breakfast, make quick work of your morning meal with this Breakfast Scramble for a filling option without the unnecessary additives. Made with just four ingredients — eggs, sausage, cheese and white rice — it’s perfect for a busy lifestyle. Plus, it can be customized any way you like with toppings like avocado, tomatoes, fresh herbs and more.
Visit MinuteRice.com to find more quick breakfast ideas perfect for chilly mornings.

Breakfast Scramble

Prep time: 2 minutes
Cook time: 2 minutes
Total time: 4 minutes
Servings: 1

1 cup Minute Ready to Serve White Rice
1 egg, lightly beaten
¼ cup shredded cheese
¼ cup crumbled cooked sausage
salt, to taste (optional)
black pepper, to taste (optional)

Directions
Heat rice according to package directions.
In small, microwave-safe bowl, combine egg, cheese and sausage. Microwave on high 60 seconds, or until egg is set.
Transfer rice to small bowl and top with egg and sausage mixture. Season with salt and pepper, to taste, if desired.

(Family Features) Entertaining guests during the holidays isn’t just about a main course that calls all to the table. What often makes a festive gathering more fruitful is a spread of delicious appetizers, delightful drinks and divine desserts that keep loved ones coming back to the kitchen for more.
For appetizing dishes from the first guest at the house to the last out the door, you can heighten the flavor and appearance of favorite recipes with one simple ingredient: apples. Ranging from tart to sugary sweet, finding the right balance for your palate is key. Scent can also influence taste, especially when you have a balanced sweetness with an uplifting, fresh aroma.
Turn to an option like Envy Apples this holiday season for satisfying texture and taste with a consistently balanced, refreshing sweetness coupled with a crisp, elegant crunch. They make for an easy snack when eaten fresh out of hand but are also perfect for appetizers, cider and tasty treats. Find more sweet holiday recipes at EnvyApple.com.

Apple oat crumble and citrus caramel topping

3 tablespoons sugar
½ teaspoon ground cinnamon
2 Envy Apples, diced into large cubes
1 tablespoon lemon juice
½ cup brown sugar
½ cup all-purpose flour
½ cup old-fashioned oats
½ cup cold butter, diced small
½ cup caramel
¼ teaspoon salt
½ orange, zest only
1 tablespoon orange juice
vanilla ice cream

Directions
Preheat oven to 350 F.
In bowl, stir together sugar and ground cinnamon.
Toss apples in lemon juice then in cinnamon sugar mixture. Spread in 9-inch pie dish.
In another bowl, stir together brown sugar, flour and oats. Using hands or fork, cut in butter until pea size crumbs form. Sprinkle evenly over apples.
Bake 40-45 minutes until mixture is bubbling and golden brown. Remove from oven and let cool 15 minutes.
In small pot, whisk caramel, salt, orange zest and orange juice until warm.
Spoon apple oat crumble over large scoop vanilla ice cream and top with salted citrus caramel.

Apple stuffing bites with rosemary gravy

1 box stovetop stuffing
2 tablespoons butter
2 cups diced Envy Apples
½ onion, diced small

Gravy
3 tablespoons butter
3 tablespoons flour
2 cups beef broth
2 teaspoons kosher salt
20 turns fresh cracked pepper
1 teaspoon Worcestershire sauce
1 tablespoon finely chopped rosemary

Directions
Preheat broiler.
Cook stuffing according to package directions; set aside and allow to cool slightly.
In large saute pan, melt butter and saute apples and onion until tender. Set aside to cool slightly.
Stir together stuffing and apple mixture. Spread stuffing on sheet tray and allow to cool in refrigerator.
After cooling, form stuffing into medium bites and place on sheet tray lined with parchment paper.
Broil bites until golden brown and slightly crispy.

To make gravy
In small pot, melt butter and whisk in flour. Cook flour 1 minute, whisking frequently.
Whisk in beef broth, salt, pepper and Worcestershire sauce; bring to boil, whisking frequently. Remove from heat and stir in rosemary. If desired, continue gently simmering gravy to thicken.
Arrange stuffing bites in serving dish and drizzle with gravy. Serve hot.

Pumpkin spice apple cider

1 Envy Apple, diced
1 tablespoon butter
1 teaspoon pumpkin spice
2 ounces bourbon (optional)
4 ounces pumpkin spice apple cider
demerara sugar
Envy Apple slices, for garnish
rosemary, for garnish
cinnamon stick, for garnish

Directions
In pan over medium heat, saute diced apples in butter and pumpkin spice 5-10 minutes.
In glass, combine bourbon (optional) and pumpkin spice apple cider; top with sauteed apples.
Add demerara sugar then garnish with apple slices, rosemary and cinnamon stick.

Bell-issimo brie melt
1 round brie (6-8 ounces)
2 Envy Apples
¼ cup walnuts
¼ cup dried cranberries
firm crackers

Directions
Unwrap brie and place on microwave-safe dish. Cut off top of brie round and microwave 60 seconds until middle is soft.
Slice apples into thick wedges.
Top brie with half the apples, crushed walnuts and dried cranberries.
Serve with firm crackers and remaining apple wedges.

(Family Features) Seeking comfort from the cold in the form of a wholesome meal is a perfect way to cap off a day with loved ones. During the winter months when brisk temperatures chill you to the bone, warming up with hearty dishes at the family table can bring everyone together.
Full of seasonal flavors with top-notch taste, pecan-crusted pork tenderloin offers a delicious main course you don’t have to feel guilty about. This easy yet elegant entree puts a unique spin on a dinnertime staple thanks to a crunchy pecan crust.
Pecans are among the lowest in carbs and highest in fiber compared to other tree nuts, helping you stay fuller longer. As a nutrient-dense powerhouse, they have 3 grams of plant-based protein and 3 grams of fiber per 1-ounce serving with 12 grams of “good” monounsaturated fat and only 2 grams of saturated fat. Essential nutrients like thiamin, zinc, copper and manganese — a mineral that’s essential for metabolism and bone health — mean you can feel good about serving pecan-infused dishes to your loved ones.
Visit americanpecan.com to find more winter weeknight recipe inspiration.

Pecan-Crusted Pork Tenderloin
Total time: 35 minutes
Servings: 6

1 pork tenderloin (about 1 1/2 pounds)
salt, to taste
pepper, to taste
½ cup brown sugar, divided
2 tablespoons soy sauce, divided
2 teaspoons minced garlic
½ cup pecan pieces
¼ cup pineapple juice
2 tablespoons Dijon mustard

Directions
Preheat oven to 400 F and lightly grease large baking dish. Season pork tenderloin with salt and pepper, to taste; set aside.
In small bowl, stir 1/4 cup brown sugar, 1 tablespoon soy sauce and minced garlic. Spread mixture over pork.
Press pecan pieces into brown sugar mixture on pork. Bake, uncovered, 20 minutes.
In medium saucepan over medium-high heat, combine remaining brown sugar, remaining soy sauce, pineapple juice and Dijon mustard. Bring mixture to boil; reduce to simmer 3-5 minutes then remove from heat.
Slice pork, spoon sauce over top and serve.

Dinnertime dishes loaded with nutrients help keep loved ones connected while refueling after busy days spent at work and school. Dairy foods — key ingredients in many at-home meals — provide nutrients for people of all ages to grow and maintain stronger bodies and minds.
However, some bodies are unable to break down the sugar found in milk, known as lactose, which causes an upset stomach and a heavy, bloated feeling. Rather than avoiding dairy and missing out on beneficial nutrients, people with lactose intolerance can enjoy real dairy products that are naturally low in lactose or don’t contain lactose, such as:
• Lactose-free milk, which is real milk with the same 13 essential nutrients as regular milk
• Hard and aged cheeses, such as cheddar, colby, Monterey Jack, Parmesan and Swiss
• Yogurt with live and active cultures, which help break down lactose, making it easier to digest
Visit MilkMeansMore.org to find more delicious dishes that fit a lactose intolerant meal plan.

Chicken Cordon Bleu Kebabs
Recipe courtesy of Rachel Gurk of “Rachel Cooks” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 3

Skewers:
Nonstick cooking spray
2 chicken breasts (6 ounces each), cubed
1 ham steak (6 ounces), cubed
6 bamboo skewers (8 inches)
1 tablespoon Dijon mustard
1 teaspoon pure maple syrup
¼ teaspoon ground black pepper
¼ teaspoon paprika
1 teaspoon extra-virgin olive oil

Sauce:
2 tablespoons butter
2 tablespoons flour
1 cup lactose-free 2% milk
1 teaspoon Dijon mustard
1 cup shredded Swiss cheese
salt, to taste (optional)
pepper, to taste (optional)

Directions
To make skewers: Preheat broiler to 500 F. Line broiler pan with foil and spray with nonstick cooking spray.
Thread cubed chicken pieces and cubed ham pieces onto skewers.
In small bowl, combine Dijon mustard, maple syrup, black pepper, paprika and oil.
Brush mustard mixture on skewers.
Broil about 5 minutes, flip and cook 5 minutes, or until chicken is cooked through.

To make sauce: In small saucepan over medium heat, melt butter. Whisk in flour and cook 1 minute, whisking constantly. Gradually add milk, whisking constantly. Add Dijon mustard. Continue cooking 5 minutes or until thick. Reduce heat to low and stir in cheese, whisking until melted.
Add salt and pepper, to taste, if desired.
Serve chicken and ham kebabs with sauce.

No matter how busy your schedule gets this fall, it’s important to take time to nurture your physical and mental health and wellbeing. With busy schedules underway, remember to take time to cook and eat together with loved ones.
In fact, research from the “Journal of Epidemiology & Community Health” shows regular family meals make it more likely kids and adults will eat more fruits and vegetables.
Making healthy choices, including eating fruits, like those in Apple Nachos, and vegetables have also been linked to greater happiness, according to research published in “Canadian Family Physician.” Pairing a healthy diet with other science-backed tips and recipes from the American Heart Association’s Healthy for Good initiative, supported by Kroger Health, can help you and your family feel your best.
For more free recipes, and to access more health tips, visit heart.org/healthyforgood.


Apple Nachos
Recipe courtesy of the American Heart Association’s Healthy for Good initiative
Servings: 6

1/3 cup dried unsweetened cranberries or raisins
¼ cup sliced unsalted almonds
2 tablespoons unsalted shelled sunflower seeds
3 medium green or red apples, cored and thinly sliced into 12 wedges each, divided
1-2 teaspoons fresh lemon juice
2 tablespoons water
¼ cup smooth low-sodium peanut butter
1 tablespoon honey

Directions
In small bowl, stir cranberries, almonds and sunflower seeds.
Layer 18 apple wedges on large plate or platter. Sprinkle with lemon juice to keep apples from browning.
In small microwaveable bowl, microwave water on high 2 minutes, or until boiling. Add peanut butter and honey, stirring until mixture is smooth.
Using spoon, drizzle half peanut butter mixture over apple wedges. Sprinkle with half cranberry mixture. Layer remaining apples over cranberry mixture. Drizzle with remaining peanut butter mixture. Sprinkle remaining cranberry mixture over top.

Nutritional information per serving: 167 calories; 7.5 g total fat; 1 g saturated fat; 0 g trans fat; 2.5 g polyunsaturated fat; 3.5 g monounsaturated fat; 0 mg cholesterol; 66 mg sodium; 22 g carbohydrates; 4 g fiber; 15 g sugar; 4 g protein.

Almost every get together — whether it’s family, friends or neighbors — has one dish that’s the star of the show time after time. It’s usually a staple dish, but that doesn’t always mean it’s the main course.
It can be a side dish that pairs with almost everything else on the table. The kids gobble it up, and the adults ask, “Can I have that recipe?”
Side dishes can be some of the most enjoyed foods at a meal. There is a large variety of options and a multitude of possibilities and variations of almost every classic side dish.
There are a lot of elements that go into making a stellar side, however. It must have lots of flavor, and the seasoning needs to be on point.
Next time you’re looking for a versatile, delicious side dish nearly everyone will love, try these Horseradish Mashed Potatoes. They have a perfect potato texture and are full of creamy goodness with a horseradish kick to savor.
Find more side dish recipes at Culinary.net.

Horseradish Mashed Potatoes
Servings: 4-6

Ingredients
2 quarts water
1 ¼ teaspoons salt, divided
3 pounds Yukon Gold potatoes, halved
1 stick of unsalted butter, cut into 8 slices, divided
16 ounces sour cream
¼ cup horseradish, prepared and squeezed of moisture
½ teaspoon pepper
¼ cup chopped chives, plus additional for topping

Directions
In saucepan, bring water and 1 teaspoon salt to boil. Add potatoes and boil 15-20 minutes. Reserve 1/2 cup liquid.
Drain potatoes and place in bowl. Add six slices of butter and mash potatoes coarsely.
In medium bowl, whisk together sour cream, horseradish, remaining salt, pepper and chives. Add mixture to mashed potatoes. Add reserved water. Mash to combine.
Transfer to serving bowl and top with remaining butter pieces and additional chives.

As kids and parents return to busy schedules full of sports, homework and weeknight activities, building a plan for nutritious and easy meals can be challenging. Piecing together a menu that fuels active minds without spending hours in the kitchen is a common goal for many families.
For a customizable kid-pleaser, turn to chopped chicken taco salad and garnish with your family’s favorite toppings. This recipe requires minimal prep and calls for on-hand ingredients like dairy food favorites that provide nutrients people of all ages need to grow and maintain strong bodies and minds.
Visit milkmeansmore.org to find more recipes perfect for bringing loved ones together.


Chopped Chicken Taco Salad
Recipe courtesy of Megan Gundy of “What Megan’s Making” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

Dressing:
1 cup plain Greek yogurt
1/3 cup buttermilk, plus additional (optional)
1 tablespoon fresh-squeezed lime juice, plus additional (optional)
3 tablespoons chopped cilantro
2 tablespoons taco seasoning

Salad: 
2 pounds boneless, skinless chicken breasts
2 tablespoons taco seasoning
2 tablespoons olive oil
1 head leaf lettuce, chopped
1 avocado, chopped into bite-sized pieces
1 cup black beans, drained and rinsed
1 cup corn
1 pint grape or cherry tomatoes, chopped
1 cup shredded cheese (Monterey Jack or Mexican)
tortilla strips or crushed tortilla chips, for topping

To make dressing: In small bowl, stir yogurt, buttermilk, lime juice, cilantro and taco seasoning until combined. Taste and adjust lime juice and cilantro as needed. If dressing is too thick, add buttermilk 1 teaspoon at a time until desired consistency is reached. Refrigerate until ready to serve.
To make salad: Season chicken on both sides with taco seasoning. Heat large skillet over medium-high heat and add olive oil. Add chicken to pan and cook on both sides until outside is golden brown and chicken is cooked through. Remove to cutting board and slice into strips.
On large platter, heap chopped lettuce. Sprinkle chicken over top. Add avocado, beans, corn, tomatoes and shredded cheese. Drizzle dressing on top and sprinkle with tortilla strips or crushed tortilla chips. 

By Jolene Goodman

I share a delicious recipe from my friend Cyd Koehn this month. She is one of the best caterers in central Iowa. If you have not had the pleasure to enjoy a tasty spread from Cyd, you are in for a treat as I share her recipe for Maytag’s four-cheese mac with fig-balsamic drizzle. This recipe will bring gourmet mac and cheese right to your kitchen, satisfying your family’s tastebuds with a dish they will be asking for again. Let me know what you think!


Maytag’s four-cheese mac with fig-balsamic drizzle

By Cyd Koehn
Cyd’s Catering
515-208-2091
www.cateringbycyd.com

Makes 6 servings.

For the macaroni and sauce:
1/2 pound dried elbow macaroni
1/4 cup unsalted butter
3 tablespoons flour
Salt and freshly ground black pepper to taste
4 cups heavy cream
2 cups grated Maytag White Cheddar Cheese (8 ounces), divided
2 cups cubed Havarti cheese (8 ounces)
1/4 cup Maytag Blue Cheese (1 ounce)

For the panko topping:
1/2 cup panko bread crumbs
1 tablespoon unsalted butter, melted
1/4 teaspoon freshly ground black pepper
For the Fig-Balsamic Drizzle
2 tablespoons fig jam
2 tablespoons balsamic vinegar reduction

Instructions
1. Preheat oven to 350°F. Butter a 9 x 9 baking dish. Cook pasta in boiling salted water just until al dente (do not overcook). Drain and set aside.

2. Meanwhile, for the sauce, in a heavy 3-quart saucepan melt the 1/4 cup butter over medium heat. Whisk in the flour and salt and pepper to taste. Cook and stir until a smooth paste forms, about 30 seconds (do not allow this mixture to brown). Slowly pour in the cream while stirring. Cook and stir until the mixture thickens and bubbles. Add 1 1/2 cups of the Maytag White Cheddar, the Havarti, and the Maytag Blue. Cook and stir until the cheese is melted and the sauce is smooth. Add the cheese sauce to the cooked pasta; stir to coat evenly. Transfer the mixture to the prepared dish. Top with remaining 1/2 cup of Maytag White Cheddar.

3. For the panko topping, in a small bowl, combine the panko crumbs, melted butter, and the 1/4 teaspoon black pepper. Sprinkle panko topping evenly over macaroni mixture. Bake about 20 minutes or until the mac-and-cheese is bubbling and the crumbs are golden.

4. For the Fig-Balsamic Drizzle, whisk together the fig jam and balsamic vinegar reduction. To serve, divide macaroni and cheese among six shallow bowls. Spoon a little Fig-Balsamic Drizzle over each serving.

Note: To reheat the prepared casserole, cover with foil and bake in a preheated 350°oven about 25 minutes or until heated through (165°F). If the macaroni noodles are dry, to add more moisture, use milk or cream.