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Elija Cereales Integrales para Tener un Corazón Sano

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(Family Features) Comer sano es una prioridad para muchos estadounidenses, pero saber por dónde empezar y con qué alimentos puede ser un poco complicado. Una forma de aumentar el valor nutricional de sus comidas es conocer mejor los granos integrales y comprender por qué son importantes para tener un régimen de alimentación saludable para el corazón.

Como elementos clave de un régimen de alimentación beneficioso para el corazón, los cereales integrales como el sorgo, la avena y el arroz integral son fuentes ricas en fibra dietética, pueden mejorar los niveles de colesterol en la sangre y proporcionar nutrientes que ayudan al cuerpo a formar nuevas células, regular la tiroides y mantener un sistema inmunológico saludable.

Sin embargo, según una encuesta realizada por The Harris Poll en nombre de la American Heart Association, los adultos estadounidenses tienen menos conocimientos sobre los granos refinados frente a los integrales en comparación con otras categorías de alimentos como las frutas, las verduras y las proteínas. Además, cuando se les pidió que identificaran los granos integrales y los granos refinados, nos encontramos con que la mayoría de los adultos cree incorrectamente que el pan multigrano es un pan con granos integrales y solo el 17 % cree que el sorgo es un ejemplo de grano integral cuando, de hecho, es una opción nutritiva de grano integral.

Si está buscando probar más granos integrales, el sorgo es un ingrediente principal en estas recetas saludables para el corazón de panqueques con salsa de vainilla y arándanos,muffins streuselde frambuesa y salteado de sorgo con verduras de la huerta. Estos sabrosos platos pueden ser parte de un régimen de alimentación saludable en general, según lo recomendado por la iniciativa Healthy for Good de la American Heart Association, respaldada por Sorghum Checkoff.

Encuentre más ideas de comidas saludables para el corazón en Heart.org/healthyforgood.

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Muffins Streusel de Frambuesa

Receta cortesía de la American Heart Association y Sorghum Checkoff
Porciones: 12 (1 muffin por porción)

Muffins:

  • Aceite en aerosol antiadherente
  • 1 1/2 tazas de harina de sorgo integral
  • 1 cucharadita de canela molida
  • 3/4 cucharadita de bicarbonato de sodio
  • 3/4 taza de suero de leche descremada
  • 1/3 taza de azúcar rubia bien compactada
  • 3 claras de huevo grandes
  • 1/4 taza de aceite de canola o de maíz
  • 2 cucharaditas de ralladura de limón
  • 1 cucharadita de extracto de vainilla
  • 1 taza de frambuesas sin azúcar frescas o congeladas, descongeladas si están congeladas

Streusel:

  • 2 cucharadas de harina de sorgo integral
  • 2 cucharadas de azúcar rubio
  • 2 cucharadas de copos de avena de cocción rápida sin cocer
  • 2 cucharadas de nueces pecanas picadas
  • 2 cucharadas de margarina blanda de bajo contenido graso.
  • 1/2 cucharadita de canela molida
  1. Para hacer los muffins: Precalentar el horno a 400 °F. Rociar ligeramente un molde para muffins de 12 tazas con spray antiadherente para cocinar.
  2. En un tazón grande, mezclar la harina de sorgo, la canela y el bicarbonato de sodio.
  3. En un tazón mediano, batir el suero de leche, el azúcar moreno, las claras de huevo, el aceite, la ralladura de limón y la vainilla. Agregar la mezcla de harina hasta que la masa esté apenas humedecida y no quede harina sin mezclar. Colocar la masa en moldes para muffins. Cubrir cada muffin con frambuesas.
  4. Para hacer el streusel: En un tazón pequeño, mezclar la harina de sorgo, el azúcar rubia, la avena, las nueces, la margarina y la canela para lograr una textura de migas gruesas. Espolvorear sobre los panecillos, empujando suavemente hacia la masa. Hornear durante 16 minutos o hasta que al insertar un palillo de madera en el centro, éste salga limpio. El USDA recomienda cocinar los platos que tengan huevo a 160 °F.
  5. Colocar la bandeja en la rejilla para enfriar. Dejar reposar 5 minutos. Con cuidado transfiera los muffins a la rejilla. Dejar enfriar por completo, unos 20 minutos.
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Sorgo Salteado con Vegetales de la Huerta

Receta cortesía de la American Heart Association y Sorghum Checkoff
Porciones: 4 (1 1/2 tazas por porción

  • 1 taza de sorgo integral crudo
  • 2 cucharaditas de aceite de sésamo tostado
  • 2 dientes de ajo medianos, picados
  • 1 cucharadita de raíz de jengibre, pelada y picada
  • 1 taza de floretes de brócoli frescos o congelados, picados, si están congelados descongélelos
  • 1 taza de tirabeques, cortados y partidos por la mitad
  • 1/2 taza de tiras de zanahoria, cortadas en palitos
  • 1/2 taza de pimiento rojo, cortado en cubitos
  • 1/2 taza de champiñones, en rodajas finas
  • 1/2 taza de edamame sin cáscara congelado, descongelado
  • 2 huevos grandes
  • 2 cucharadas de salsa de soja baja en sodio, cantidad dividida
  • 1/2 taza de castañas de agua, enjuagadas y escurridas
  • 1/4 taza de cebollas verdes, rebanadas en diagonal
  1. Prepare el sorgo siguiendo las instrucciones del paquete, no le ponga la sal. Una vez cocido, extienda el sorgo en una capa uniforme sobre una bandeja para hornear con borde o una fuente para hornear de 13 por 9 por 2 pulgadas. Deje reposar de 5 a 10 minutos a temperatura ambiente. Refrigere, sin tapar, 20 minutos o hasta que se enfríe.
  2. En una sartén antiadherente mediana a fuego medio, caliente el aceite, y asegúrese de cubrir el fondo. Cocine el ajo y la raíz de jengibre durante 30 segundos, revuelva con frecuencia. Aumente el fuego a medio-alto. Cocine el brócoli, los guisantes, las zanahorias, el pimiento, los champiñones y el edamame de 10 a 12 minutos, o hasta que las verduras estén tiernas pero crujientes, revuelva con frecuencia.
  3. En un tazón pequeño, con un tenedor, bata los huevos y 1 cucharada de salsa de soja.
  4. Reduzca el fuego a bajo. Agregue las castañas de agua y el sorgo a la mezcla de verduras. Empuje la mezcla a los lados de la sartén. Vierta la mezcla de huevo en el centro de la sartén. Use una espátula de goma resistente al calor y revuelva de 1 a 2 minutos o hasta que esté parcialmente cocido.
  5. Mezcle las verduras en el huevo parcialmente cocido. Cocine 1 minuto, o hasta que los huevos estén bien cocidos y el sorgo esté bien caliente, revuelva constantemente. El USDA recomienda cocinar los platos que tengan huevo a 160 °F.
  6. Retirar del calor. Agregue la salsa de soja restante. Espolvoree con las cebollas verdes.
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Panqueques con Salsa de Vainilla y Arándanos

Receta cortesía de la American Heart Association y Sorghum Checkoff
Porciones: 4 (2 panqueques, 1/4 taza de salsa y 2 cucharadas de yogur por porción)

Salsa:

  • 2 cucharadas de maicena
  • 1/3 vaso de agua
  • 1 taza de arándanos
  • 1 cucharada de azúcar
  • 1 1/2 cucharaditas de extracto de vainilla

Panqueques:

  • 1/2 taza de copos de avena de cocción rápida
  • 1/2 taza de harina de sorgo integral
  • 1 1/2 cucharadas de azúcar rubia bien compactada
  • 1 1/2 cucharaditas de polvo de hornear
  • 1/2 cucharadita de canela molida
  • 1/2 taza de leche descremada
  • 1/2 taza de puré de manzana sin azúcar
  • 1 huevo grande
  • 1 cucharada de aceite de canola o de maíz

Cobertura

  • 1/2 taza de yogur griego natural descremado
  1. Para hacer la salsa: Poner la maicena en una cacerola mediana. Agregar agua y revolver para disolver la maicena. Agregar los arándanos y el azúcar. Llevar a ebullición a fuego medio-alto. Hervir 1-2 minutos, o hasta que la salsa se espese un poco. Retirar del calor. Agregar la vainilla. Taparlo para mantener el calor. Reservar.
  2. Para hacer los panqueques: En un tazón mediano, mezclar la avena, la harina de sorgo, el azúcar morena, el polvo de hornear y la canela.
  3. En un tazón pequeño, batir la leche, el puré de manzana, el huevo y el aceite. Agregar la mezcla de harina hasta que la masa esté apenas humedecida y no quede harina sin mezclar.
  4. Calentar la plancha antiadherente a fuego medio. Probar la temperatura rociando gotas de agua en la plancha. La plancha está lista cuando el agua se evapora rápidamente.
  5. Verter 1/4 taza de masa para cada panqueque en la plancha. Cocinar de 2 a 3 minutos, o hasta que aparezcan pequeñas burbujas en la superficie y la parte de abajo esté dorada. Dar vuelta los panqueques. Cocinar de 1 a 2 minutos, o hasta que esté completamente cocido y tenga la base dorada. El USDA recomienda cocinar los platos que tengan huevo a 160 °F.
  6. Colocar los panqueques en los platos. Verter la salsa sobre los panqueques. Cubrir cada porción con 2 cucharadas de yogur.

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SOURCE:
American Heart Association 

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Gear Up for Grilling Season

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17425 detail intro image (Family Features) As the days get longer and the temperatures rise, it’s time to fire up the grill and elevate your outdoor cooking game. Whether you’re a seasoned grill master or just starting out, success comes down to three essentials: quality ingredients, the right seasonings and reliable equipment that gives you full control over heat and timing. If you’re ready to turn up the heat this season, explore high-performance grilling solutions from Nexgrill – built to match every cooking style and skill level. From backyard barbecues to weeknight dinners under the open sky, its lineup is designed to help you serve up unforgettable flavors all season long. Visit nexgrill.com to learn more and get inspired. 17425 detail image embed1

Unlock a New Level of Outdoor Cooking Versatility

Transform your backyard into a chef-inspired kitchen with the Gourmet Pro 6-Burner Stainless Steel Gas Grill featuring the Griddle Max Cooking System. Designed to go beyond traditional grilling, this powerhouse lets you grill, saute, griddle and smoke all at once or on demand. The innovative system makes it easy to achieve restaurant-quality results, delivering unmatched versatility for any meal. Built with stainless steel burners, angled flame tamers and porcelain-coated cast-iron cooking grids, it ensures consistent heat and fewer flare-ups. With 811 square inches of cooking space, six main burners and a high-heat searing side burner, you’ll get 75,000 BTU of total cooking power. 17425 detail image embed2

Take on Breakfast, Lunch and Dinner

From sizzling fajitas at your backyard bash to early-morning pancakes before your next adventure, the Daytona 4-Burner Propane Gas Griddle delivers the heat, flavor and performance you need. Designed for versatility, this powerhouse features a 792-square-inch cooktop and four stainless steel burners, giving you the space and control to cook multiple dishes at once. Built-in convenience comes standard with dual side shelves, a lower storage rack to keep tools within reach and a removable grease cup for quick and easy cleanup. When it’s time to pack it in, a heavy-duty lid protects your cooking surface. 17425 detail image embed3

From Kitchen to Patio, It Goes Where You Go

Grilling isn’t just for the backyard. When weather or space keeps you inside, the Fuse 22-inch Electric Griddle delivers bold, flame-free cooking anywhere there’s an outlet. Ultralightweight and easy to transport, it’s built for seamless indoor-outdoor use. With 308 square inches of edge-to-edge heat, a durable nonstick surface and digital temperature control, this electric flattop offers precision and power. A hinged lid with a built-in viewing window locks in heat and flavor so you can cook efficiently. From weekday breakfasts in the kitchen to weekend feasts on the patio, it can be your all-access pass to delicious, flexible cooking – wherever life takes you.   collect?v=1&tid=UA 482330 7&cid=1955551e 1975 5e52 0cdb 8516071094cd&sc=start&t=pageview&dl=http%3A%2F%2Ftrack.familyfeatures SOURCE: Nexgrill

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Fresh, Filling Springtime Salads

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salad (Family Features) When the crisp air of spring tickles your face and sunrays splash you with warmth, you know salad season has arrived. With fresh flavors abounding this season, the options are nearly endless – just choose your favorite base, toppings and dressings and you’re set with a delicious first course or hearty meal all on its own. Not every salad requires leafy greens for the base, however. Consider this Greek Beet and Watermelon Rice Salad, a Greek-inspired Jasmine rice dish loaded with fresh, tangy flavors that are sure to please your taste buds. Made with Success Boil-in-Bag Jasmine Rice that cooks up soft and fluffy every time, this recipe offers a hint of floral, sweet flavor to keep you feeling full. In just 10 minutes, you can have sweetly aromatic Jasmine rice that’s perfect for your lifestyle needs – it’s naturally gluten free, non-GMO Project Verified and free of MSG and preservatives. Fruit salad may be nothing new, particularly when using fruits like oranges, cherries or grapes, but watermelon may be the fun new spin you need at your next cookout. The pairing of sweet watermelon, tangy feta cheese, refreshing mint, earthy beets, nuts and fluffy rice offers a winning combination. Quick tip: Make sure the rice is fully cooled after cooking to avoid a warm, watery result. Fresh herbs, tomatoes, corn, basmati rice and a simple vinaigrette make Spring Corn and Rice Salad another delicious seasonal side that’s ready in just 15 minutes. Step out of your salad comfort zone with this refreshing solution that makes it easy to add veggies to your diet. When you’re drawing up weekly meal plans and tired of relying on traditional lettuce-based salads, consider rice salads as an alternative for enjoying chopped vegetables – plus, hearty rice can help keep you full longer. Better yet, you can make this rice salad your own by experimenting with the ingredients. Try adding shredded chicken, hard-boiled eggs, fresh mango, ground cumin, fresh grated ginger, grilled corn or any other springtime flavors. Remember, high quality doesn’t have to be high maintenance. Aromatic, premium long-grain  Success Boil-in-Bag Basmati Rice is a no measure, no mess option that cooks up perfectly every time. Aside from being naturally gluten free, it’s also free of preservatives and MSG and is non-GMO Project Verified. It’s no stranger to versatility either – in 10 minutes, you can enjoy basmati rice’s subtle, nutty flavor and unique texture alongside other warm-weather favorites. Find more ways to enjoy spring salad season by visiting SuccessRice.com. 17426 detail image embed 1

Greek Beet and Watermelon Rice Salad

Prep time: 15 minutes Cook time: 10 minutes Servings: 4
  • 1          bag Success Jasmine Rice
  • 1/4       cup olive oil
  • 2          tablespoons lemon juice
  • 1/4       teaspoon salt
  • 1/4       teaspoon black pepper
  • 1          cup thinly sliced, cooked golden beets
  • 1          cup thinly sliced watermelon
  • 1/4       cup feta cheese, crumbled
  • 1/4       cup pitted black olives, halved
  • 1/4       cup red onion, thinly sliced
  • 1          tablespoon fresh mint, thinly sliced
  • 2          tablespoons walnuts, toasted and chopped, for garnish
  1. Prepare rice according to package directions. Allow to cool completely.
  2. In medium bowl, whisk oil, lemon juice, salt and pepper.
  3. Add rice to bowl with dressing and stir to combine. Let stand 5 minutes.
  4. Transfer rice to serving platter. Lay beet slices down one side of rice. Lay watermelon slices down opposite side. Top with feta, olives, red onion and mint. Garnish with walnuts.
Tips: Substitute capers for olives, if preferred. To diminish “raw” flavor of onions, soak in ice water at least 5 minutes before using in recipe. Use roasted, boiled, steamed or grilled beets. 17426 detail image embed 2

Spring Corn and Rice Salad

Prep time: 5 minutes Cook time: 10 minutes Servings: 4
  • 1          bag Success Basmati Rice
  • 1          cup frozen corn, thawed
  • 2          Roma tomatoes, seeded and diced
  • 1/2       cup minced fresh basil
  • 1/2       cup diced red onion
  • 1/2       cup vinaigrette dressing
  • 2          green onions, chopped
  • 1/2       teaspoon salt
  • 1/2       teaspoon black pepper
  1. Prepare rice according to package directions. Allow to cool completely.
  2. In medium bowl, combine corn, tomatoes, basil, red onions, vinaigrette and green onions. Fold in rice, salt and pepper.
  3. Serve salad at room temperature or chilled.
collect?v=1&tid=UA 482330 7&cid=1955551e 1975 5e52 0cdb 8516071094cd&sc=start&t=pageview&dl=http%3A%2F%2Ftrack.familyfeatures SOURCE: Success Rice

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Fresh Fish Hot Off the Grates: 5 tips for perfectly grilled seafood

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seafood

5 tips for perfectly grilled seafood

(Family Features) Whether you’re a seasoned grilling expert or new to backyard barbecuing, expanding your menu with seafood offers a fun, flavorful way to bring life to outdoor entertaining. Grilling fish is different than traditional fare like burgers and steaks, however. One method capturing the attention of chefs and amateur barbecue enthusiasts alike is electric grilling. With technology innovations that enable higher heat and more precise control, along with easy-to-use, guided cooking delivered via smartphone apps, grilling seafood can be simpler than ever. Master the art of grilled seafood with these tips from Trimell Hawkins, executive chef and culinary adviser to Current Backyard. Not all fish are the same. There’s a common misconception that all fish can be grilled, but not all fish is created equally. Avoid flaky fish (like trout) and instead turn to a firm fish when grilling, such as branzini in this Grilled Whole Branzini with Fresh Herb Sauce recipe from celebrity chef Alton Brown. Moisture is not your friend. While you’re likely aiming for a fresh, moist flavor when eating fish, that doesn’t mean it should be wet when it goes on the grill. For beautiful, crisp skin and grill marks, pat fish dry to absorb the moisture before grilling. Temperature is key. There’s a sweet spot for grilling fish, whether it’s 400 F for thinner fish or slightly above 400 F for thicker cuts, which is why electric grilling is gaining steam. An option like the Current Backyard Electric Grill precisely monitors and controls temperature at the grate level, ensuring accurate cooking where it truly matters, unlike gas grills measuring chamber heat or charcoal grills requiring guesswork. Ready to cook in 10 minutes, it’s a convenient solution that plugs into a standard 110-volt outlet, meaning there’s no heavy propane tanks or messy charcoal standing between you and delicious grilled seafood. Plus, electric grilling reduces fire risks, harmful fumes and cleanup time. There’s a “right” way to cook fish. If you’re cooking fish with skin, cook the skin side down first as it’s more forgiving and durable than the inside. This gives the finished dish more stability and structure, lessening the chances of the fish falling apart. Be careful with sugar. Sugary marinades require keeping a close watch on the grill since sugar can burn. If cooked properly, sugars help create a crispy Maillard reaction while acting as a tenderizer, too. Find more recipes and electric grilling advice at CurrentBackyard.com. 17432 detail image embed

Grilled Whole Branzini with Fresh Herb Sauce

Recipe courtesy of chef Alton Brown on behalf of Current Backyard Prep time: 30 minutes Cook time: 10 minutes Serves: 4 Fresh Herb Sauce:
  • 2          tablespoons chopped dill
  • 1/4       cup chopped parsley
  • 2          tablespoons chopped chives
  • 1          small garlic clove, minced
  • 1/2       teaspoon kosher salt
  • 1/4       teaspoon red pepper flakes
  • 1          tablespoon lemon zest
  • 1          tablespoon lemon juice
  • 3/4       cup extra-virgin olive oil
Branzini:
  • 2          head-on whole branzini (about 1 pound each), cleaned and scaled
  • 2          teaspoons kosher salt
  • 1          lemon, sliced into six rounds
  • 6-8       sprigs dill
  • 6-8       sprigs parsley
  • 2          teaspoons extra-virgin olive oil
  1. To make fresh herb sauce: In small bowl, combine dill, parsley, chives, garlic, salt, red pepper flakes, lemon zest, lemon juice and olive oil; set aside.
  2. Set both sides of grill to 650 F (high) and close lid.
  3. To prepare branzini: Season fish inside and out with kosher salt. Fill cavity of each fish with lemon slices, dill sprigs and parsley sprigs then tie with kitchen twine to secure. Refrigerate until ready to grill.
  4. Evenly coat skin of both fish with olive oil. Insert temperature probe into thickest part of flesh of each fish, parallel to dorsal fin, then place on grill with belly sides toward you. Close lid and cook 5 minutes.
  5. Open lid and gently turn fish over with thin metal spatula or two forks. Close lid and cook 5 minutes, or until internal temperature reaches 145 F.
  6. Transfer fish to platter and remove twine. Serve fish topped with fresh herb sauce.
collect?v=1&tid=UA 482330 7&cid=1955551e 1975 5e52 0cdb 8516071094cd&sc=start&t=pageview&dl=http%3A%2F%2Ftrack.familyfeatures SOURCE: Current Backyard

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