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Build Heart-Healthy Habits That Last with 4 Simple, Everyday Steps

Build Heart Healthy Habits: Small, consistent lifestyle changes and healthy habits, including staying active and making smart food choices, can help support cardiovascular health. This Warm Lentil, California Grape and Arugula Salad includes a quick homemade rosemary lemon vinaigrette to pack in the flavor and complement black lentils and sweet grapes.

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Build Heart-Healthy Habits That Last with 4 Simple, Everyday Steps

(Feature Impact) Your heart works around the clock, making heart health one of the most important parts of your overall well-being. The good news is improving heart health doesn’t require an overnight transformation. Small, consistent lifestyle changes and healthy habits, including staying active and making smart food choices, can help support cardiovascular health.

Sit Less Throughout the Day

If you work in an office setting, spending long periods sitting may be the norm. Even if you exercise regularly, those long-seated hours may affect heart health. Look for opportunities to move more by taking short walking breaks, standing while on the phone, stretching between meetings or taking the stairs instead of an elevator.

Prioritize Foods That Support Heart Health

A heart-healthy eating pattern can begin with foods that are low in saturated fat and sodium, and provide beneficial vitamins and plant compounds, like fresh, juicy grapes. They contain 7% of the daily recommended intake of potassium per serving, are a good source of vitamin K and deliver beneficial antioxidants and other polyphenols, including flavonoids, that can help relax blood vessels and promote healthy circulation.

Some studies also suggest grapes have a beneficial impact on blood lipids and more. In fact, one study found women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Whether enjoyed as a snack, added to salads or blended into smoothies, Grapes from California make it easy to add more heart-smart nutrition throughout the day. For example, this Warm Lentil, California Grape and Arugula Salad includes a quick homemade rosemary lemon vinaigrette to pack in the flavor and complement black lentils and sweet grapes.

Cut Back on Added Sodium

Adding heart-healthy foods like grapes to your menu is a good place to start, but caring for your cardiovascular system is also about what you’re not eating. Many packaged and restaurant foods contain more sodium than some people realize, making it important to read nutrition labels, prepare more meals at home and flavor foods with herbs, spices, citrus or vinegar instead of extra salt to support healthy blood pressure.

Make Good Sleep a Priority

Quality sleep affects many aspects of health, including cardiovascular. Adults should aim for 7-9 hours of sleep each night in a cool, comfortable environment. To get a good night’s rest, try limiting screen time before bed, blocking out light and avoiding alcohol or caffeine in the evenings.

To learn more about the heart-health benefits of grapes and find additional health-supporting recipes, visit GrapesFromCalifornia.com.

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Warm Lentil, California Grape and Arugula Salad

Servings: 6

  • 1          pouch (8 ounces) precooked black lentils
  • 1 1/2    cups Grapes from California, halved
  • 1          cup radicchio, torn
  • 1          cup arugula
  • chopped toasted walnuts

Rosemary Lemon Vinaigrette:

  • 1/4       cup extra-virgin olive oil
  • 3          tablespoons lemon juice
  • 2          tablespoons fresh rosemary leaves
  • 2          teaspoons honey
  • 1/2       teaspoon sea salt
  • 1          clove garlic
  • freshly ground pepper, to taste
  1. To make rosemary lemon vinaigrette: In small blender or food processor, process olive oil, lemon juice, rosemary, honey, salt, garlic and pepper, to taste, until rosemary is finely chopped; set aside until ready to use. May be made 2 days in advance and refrigerated in covered container until ready to serve. Bring to room temperature before using.
  2. In large glass bowl, microwave lentils 45 seconds, or until warm. Add grapes, radicchio, arugula and dressing to bowl and toss lightly to coat. Sprinkle with walnuts.

Nutritional information per serving: 160 calories; 4 g protein; 18 g carbohydrates; 9 g fat (51% calories from fat); 1.5 g saturated fat (8% calories from saturated fat); 0 mg cholesterol; 200 mg sodium; 4 g fiber. collect?v=1&tid=UA 482330 7&cid=1955551e 1975 5e52 0cdb 8516071094cd&sc=start&t=pageview&dl=http%3A%2F%2Ftrack.familyfeatures track

SOURCE:

California Table Grape Commission

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recipes

5 Easy Sheet Pan Meals with a Grape Upgrade

Sheet pan cooking makes weeknight meals wonderfully easy – and fresh grapes give them an unexpected upgrade. From satisfying dinners and sides to a crowd-pleasing dessert, these recipes bring something unexpected to the sheet pan without adding extra fuss.

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5 Easy Sheet Pan Meals with a Grape Upgrade

(Feature Impact) Sheet pan cooking makes weeknight meals wonderfully easy – and fresh grapes give them an unexpected upgrade. Roasted alongside chicken, vegetables, gnocchi and more, grapes become warm and juicy, adding a pop of sweetness that complements savory flavors and makes simple dishes feel a little more special.

From satisfying dinners and sides to a crowd-pleasing dessert, these recipes bring something unexpected to the sheet pan without adding extra fuss. Find more family recipe ideas by visiting GrapesFromCalifornia.com.

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  1. California Grapes and Sage Chicken – This simple sheet pan dinner pairs savory sage-seasoned chicken with sweet California grapes, butternut squash, red onion and garlic. As everything roasts together, the grapes become warm and juicy while apple cider vinegar adds a bright, tangy counterpoint. It’s an easy, colorful meal that delivers plenty of flavor with minimal cleanup.
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  1. Roasted California Grapes and Sweet Potatoes – Sweet potatoes and California grapes make a delicious pairing in this colorful, easy-to-prepare side dish. Roasting grapes brings out their natural sweetness, while balsamic vinegar, onion and fresh basil add savory, tangy notes for balance. Serve it alongside your favorite protein or add it to a grain bowl for a simple way to bring more fruits and vegetables to the plate.
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  1. Roasted California Grapes and Gnocchi – Tender gnocchi, juicy roasted California grapes, broccolini and red onion come together in this satisfying one-pan meal. Fresh thyme, feta and lemon zest balance the grapes’ sweetness with savory, tangy and bright flavors. With just 25 minutes of roasting time, it’s an easy way to turn everyday ingredients into a flavorful meatless dinner.
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  1. Chicken and Roasted California Grapes with Carrots and Parsnips – Warm, spiced cumin and turmeric give this hearty chicken sheet pan dinner plenty of flavor, while carrots, parsnips, onions and California grapes round out the meal. The grapes add juicy bursts of sweetness that complement the earthy root vegetables and savory spices. Everything cooks together on one pan for a colorful, satisfying dinner with easy cleanup.
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  1. California Grape and Apple Sheet Pan Pie – Tart apples and juicy black California grapes offer a delicious twist on classic apple pie in this crowd-friendly sheet pan dessert. The fruits bake beneath a golden lattice crust with the grapes adding extra color, sweetness and juicy texture to every slice. Designed to serve 16, it’s an inviting dessert for holidays, parties and other gatherings.
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SOURCE:

California Table Grape Commission

https://stmdailynews.com/make-mealtime-easier-with-these-air-fryer-recipes/

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Recipe of the Week

Get Halloween-Ready with Spooktacular Cinnamon Cupcakes

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(Feature Impact) Fall flavors and Halloween decorations make an ideal seasonal combination. These Cinnamon Spiced Ghost Cupcakes are the perfect example, with the warmth and sweetness of the cake offering a tasty base for piles of frightful frosting. All it takes to transform a swirl of white buttercream into a spooky ghost is a couple dots of food coloring, chocolate chips or another candy of choice.

https://stmdailynews.com/build-a-winning-game-day-spread-with-big-flavor-and-less-mess/

They’re simple to make, easy to personalize and fun for all ages, whether you’re baking a tray for kids to decorate or bringing them to a Halloween party. Add sprinkles, a dusting of cinnamon or decorations that fit your theme.

Find more seasonal recipes to enjoy at Culinary.net.

Get Halloween-Ready with Spooktacular Cinnamon Cupcakes

Cinnamon Spiced Ghost Cupcakes

Recipe adapted from The Marble Kitchen
Prep time: 20 minutes
Cook time: 16 minutes
Servings: 12

  • 1 1/4    cups all-purpose flour
  • 3/4       teaspoon baking powder
  • 2          teaspoons ground cinnamon
  • 1/2       teaspoon kosher salt
  • 6          tablespoons unsalted butter, at room temperature
  • 1/2       cup granulated sugar
  • 1/4       cup brown sugar
  • 1          egg, at room temperature
  • 3/4       cup milk
  • 1          teaspoon vanilla extract

Vanilla Buttercream Frosting:

  • 1          cup unsalted butter, at room temperature
  • 1/2       teaspoon salt
  • 4          cups powdered sugar, sifted
  • 3-5       tablespoons heavy cream, at room temperature
  • 1          tablespoon vanilla extract
  •             black food dye or chocolate chips
  1. Preheat oven to 350 F and line cupcake pan with paper liners.
  2. In medium bowl, combine flour, baking powder, cinnamon and salt.
  3. Using electric or stand mixer, cream butter, sugar and brown sugar about 4 minutes on medium or medium-high speed until light and fluffy. Add egg, mixing well and scraping down bowl.
  4. In small bowl or measuring cup, whisk milk and vanilla. Set aside.
  5. Add 1/3 dry ingredient mixture to butter mixture and beat until combined. Add 1/2 milk mixture and mix well. Continue alternating dry and wet ingredients.
  6. Bake about 16 minutes, or until toothpick inserted in middle of cupcake comes out clean. Cool in pan 5 minutes then transfer to wire rack to cool completely before frosting.
  7. To make frosting: Using electric or stand mixer, beat butter and salt on medium-high speed 5 minutes, scraping down bowl halfway through.
  8. Reduce speed to low and add sugar 1/2 cup at a time, alternating with heavy cream until 3 tablespoons have been added. Stop occasionally to scrape down bowl. Once all sugar is in, add vanilla and beat on medium-low 1 minute until light and fluffy. If desired, add additional cream 1 teaspoon at a time until frosting reaches preferred consistency.
  9. Place buttercream in piping bag with large round tip. Pipe tall mounds of frosting on each cupcake in ghost shapes (wider on bottom, narrower on top). Add dots of black food dye or chocolate chips for eyes.

Photo courtesy of Unsplash

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SOURCE:

Culinary.net

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Food and Beverage

Make Mealtime Easier with These Air Fryer Recipes

When busy weeknights begin to make dinners feel more like a race against the clock than a chance to slow down, families need meals that come together quickly without defaulting to takeout. Whether you’re cooking for a busy weeknight or simply looking to try something new, recipes like Air Fryer Butternut Squash and Chorizo Tacos and Air Fryer Chicken Katsu Bowls can help you get more from your air fryer.

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Make Mealtime Easier with These Air Fryer Recipes

(Feature Impact) When busy weeknights begin to make dinners feel more like a race against the clock than a chance to slow down, families need meals that come together quickly without defaulting to takeout. One solution may already be sitting on your counter: an air fryer.

Air fryers are now found in 7 of 10 American homes, according to new consumer research from the National Frozen and Refrigerated Foods Association, but consumers are still learning how to use them beyond dinner, despite nearly 9 in 10 owners saying they’d like to discover more ways to get the most from their air fryer.

https://stmdailynews.com/build-a-winning-game-day-spread-with-big-flavor-and-less-mess/

Nearly two-thirds (65%) of air fryer users said the appliance is faster than their oven, making it a convenient solution for everything from quick breakfasts and lunches to snacks and weeknight dinners. With the added convenience encouraging users to eat at home more often, air fryers can also help stretch the family food budget. Special Affiliate Offer Get 20% Off on all products use coupon code "AFF20"

If you’re looking to get more from your air fryer, start by thinking beyond dinner. Frequent users treat air fryers as an all-day essential, putting them to work for breakfast, quick lunches, after-school snacks and beyond. Look for frozen and refrigerated products that include air fryer directions on the packaging, such as frozen potatoes and vegetables, then visit Easy Home Meals for even more recipe inspiration.

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Whether you’re cooking for a busy weeknight or simply looking to try something new, recipes like Air Fryer Butternut Squash and Chorizo Tacos and Air Fryer Chicken Katsu Bowls can help you get more from your air fryer while bringing fresh flavors to the table.

For more air fryer recipes, tips and inspiration for every meal occasion, visit EasyHomeMeals.com.

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Air Fryer Butternut Squash and Chorizo Tacos

Recipe courtesy of Easy Home Meals
Total time: 15-30 minutes
Servings: 1-4

  • 1          pound fresh chorizo sausage links
  • 1          pound frozen, diced butternut squash
  • 1          tablespoon olive oil
  • kosher salt, to taste
  • freshly ground black pepper, to taste
  • 12        flour tortillas (6 inches)
  • 1/2       cup crumbled queso fresco
  • 1/4       cup pickled red onions
  • chopped fresh cilantro, for garnish
  1. Preheat air fryer to 400 F 5 minutes. Place chorizo and butternut squash in even layer in air fryer basket. Drizzle with olive oil and toss to coat. Season with salt and pepper, to taste. Air-fry 10-14 minutes, flipping sausage and butternut squash halfway through, until chorizo’s internal temperature reaches 160 F and vegetables are tender.
  2. Transfer sausage to cutting board. Cut into 1/4-inch slices. Top tortillas with sausage and butternut squash. Garnish with queso fresco, pickled red onions and cilantro.
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Air Fryer Chicken Katsu Bowls

Recipe courtesy of Easy Home Meals
Total time: 15-30 minutes
Servings: 1-4

  • 1/4       cup ketchup
  • 1/4       cup Worcestershire sauce
  • 1          tablespoon molasses
  • 1 1/2    teaspoons soy sauce
  • 1 1/2    teaspoons sugar
  • 1          clove garlic, finely grated
  • 2          frozen, breaded chicken breast cutlets
  • 1          bag (10.8 ounces) frozen California blend vegetables, such as broccoli, cauliflower and carrots
  • 1          tablespoon olive oil
  • kosher salt, to taste
  • freshly ground black pepper, to taste
  • 1          microwavable bag (8.5 ounces) jasmine rice, prepared and kept warm
  • 1          cup shredded purple cabbage
  • 1/2       cup shelled edamame
  • toasted sesame seeds, for garnish
  • chopped green onions, for garnish
  1. In small bowl, combine ketchup, Worcestershire sauce, molasses, soy sauce, sugar and garlic. Set aside.
  2. Preheat air-fryer to 400 F 5 minutes. Place chicken cutlets in even layer in air-fryer basket. Arrange vegetables in even layer around chicken cutlets. Drizzle vegetables with oil and season with salt and pepper, to taste. Cook 10-15 minutes, flipping cutlets halfway through, until lightly browned and crisp and vegetables are tender. Slice chicken cutlets.
  3. Divide prepared rice evenly between bowls. Top with chicken cutlets, vegetables, cabbage and edamame. Garnish with sesame seeds and green onions. Serve with ketchup mixture.
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SOURCE:

National Frozen and Refrigerated Foods Association

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