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Make a Simple Swap for Healthier Parfaits

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Last Updated on August 23, 2025 by Daily News Staff

Healthier Parfaits

Make a Simple Swap for Healthier Parfaits

(Family Features) Boost the nutritional value of your
favorite snacks at home with a smart substitution that helps you prioritize
heart health: low-fat or nonfat Greek yogurt.

By using Greek yogurt in place of full-fat sour cream and
other dairy products, you can make nutrition-conscious decisions all year long
in recipes like Fruity Oatmeal Yogurt Parfaits. This better-for-you parfait,
part of the American Heart Association’s Healthy for Good Eat Smart initiative,
nationally supported by Danone, provides a protein-packed breakfast to start
those hectic mornings.

A single serving of Greek yogurt typically provides 10 or
more grams of protein and roughly 13% of the daily recommended value of
calcium. In fact, according to the American Heart Association, a balanced diet
that includes regular consumption of unsweetened, nonfat, plain yogurt for
individuals with hypertension may help improve blood pressure outcomes. A diet
involving smart swaps like these may contribute to heart health by providing
essential nutrients and supporting healthy blood pressure levels.

Discover easy, flavor-packed ways to make your favorite
recipes healthier for your heart at heart.org/eatsmart.

Watch video to see how to make this recipe!

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Fruity Oatmeal Yogurt Parfaits
Recipe courtesy of the American Heart Association
Servings: 4 (1 parfait per serving)

  • 2 cups fresh
    or frozen sliced, hulled strawberries, thawed and patted dry if frozen
  • 2 cups fresh
    or frozen blueberries, halved blackberries or both, thawed and patted dry if
    frozen
  • 1 tablespoon,
    plus 1 teaspoon, honey
  • 2 teaspoons
    ground cinnamon
  • 2 cups water
  • 1 cup uncooked
    rolled oats
  • 2 cups nonfat
    plain Greek yogurt
  1. In medium bowl, gently stir strawberries, blueberries, honey
    and cinnamon.
  2. In medium saucepan over medium-high heat, bring water and
    oats to boil. Boil 5 minutes, stirring occasionally.
  3. In each parfait glass, layer 1/4 cup oatmeal, 1/4 cup fruit
    mixture, 1/4 cup yogurt and 1/4 cup fruit mixture. Repeat layers.

Nutritional information per serving: 238 calories; 2
g total fat; 6 mg cholesterol; 47 mg sodium; 42 mg carbohydrates; 6 g fiber; 21
g total sugars; 16 g protein.

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Culinary.net

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Food and Beverage

Simple, Convenient, Time-Saving Snacks for Busy Families

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Simple, Convenient, Time-Saving Snacks for Busy Families

Simple, Convenient, Time-Saving Snacks for Busy Families

(Feature Impact) When every afternoon feels like a race to the dinner table and weekends are a blur of activities, there’s only one way to keep loved ones from getting “hangry”: easy, delicious appetizers and snacks. Keeping a few must-have ingredients in the pantry can help you avoid those dreaded moments between meals when stomachs are growling and a meal feels so close, yet so far away.

If you’re craving a quick, savory bite, look no further than these Cheesy Mexican Rice Bites. They’re prepared in just 20 minutes – but don’t be surprised if you find yourself making a second batch afterward. Featuring a touch of heat from Minute Jalapeno Rice Cups that are conveniently pre-portioned and ready in one minute, you can enjoy minimal cleanup while staving off hunger.

Classic Porcupine Meatballs offer another versatile solution as a make-ahead snack before busy weekends. For first-timers, here’s a secret: meatballs aren’t as tricky to make as they might look. Just mix the ingredients, form meatballs by hand and cook in a pot until ready to enjoy, or refrigerate then reheat once you’re home from Saturday’s soccer games.

Since these are “porcupine” meatballs, that means they’re made with Minute Instant White Rice rather than traditional breadcrumbs. Known for its light fluffiness and easy prep, it’s ready in just 5 minutes. With this dish, however, it’s simply added to the meatballs straight from the box.

Visit MinuteRice.com to find more convenient snack ideas that save time and trouble in the kitchen.

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Cheesy Mexican Rice Bites

Prep time: 5 minutes

Cook time: 15 minutes

Servings: 2

  • 1          Minute Jalapeno Rice Cup
  • 1/4       cup diced onions
  • 1/2       teaspoon cumin
  • 1/2       cup Mexican cheese blend, shredded
  • 1          egg, beaten
  • 1/2       cup breadcrumbs
  • nonstick cooking spray
  • salsa (optional)
  • sour cream (optional)
  1. Preheat air fryer to 375 F. Heat rice according to package directions.
  2. In large mixing bowl, combine rice, diced onions, cumin and Mexican cheese blend. Mix well.
  3. Add beaten egg to rice mixture and stir until fully combined.
  4. Using hands, shape about 2 tablespoons rice mixture into ball. Repeat with remaining mixture.
  5. Roll rice balls in breadcrumbs, ensuring they are fully coated.
  6. Lightly coat air fryer basket with nonstick cooking spray to prevent sticking.
  7. Place rice bites in single layer in air fryer basket, leaving space between each for even cooking. Work in batches, if necessary. Spray tops of each ball with nonstick cooking spray to help with browning.
  8. Cook 15 minutes, or until golden brown and crisp, flipping halfway through for even browning.
  9. Allow to cool slightly and serve with salsa or sour cream, if desired.
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Porcupine Meatballs

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 4-6

  • 1          tablespoon butter
  • 1          small onion, finely chopped
  • 1          pound lean ground beef
  • 1          cup Minute White Rice, plus additional for serving, cooked
  • 1          egg, lightly beaten
  • 1          packet (1 1/2 ounces) meatloaf seasoning
  • 1 1/4    cups water, divided
  • 1          jar (24 ounces) pasta sauce
  •             grated Parmesan cheese
  1. In 3-quart saucepan over medium-high heat, melt butter. Add onions and cook, stirring, until starting to soften.
  2. In large bowl, combine onions, beef, 1 cup uncooked rice, egg, seasoning and 1/4 cup water; mix gently by hand until well blended. Shape mixture into medium-sized meatballs.
  3. Pour pasta sauce and remaining water into same 3-quart saucepan. Stir and bring to boil. Add meatballs and return to boil.
  4. Reduce heat to low and cover. Simmer 15 minutes, or until meatballs are cooked through.
  5. Serve meatballs and sauce over extra cooked rice and top with grated Parmesan cheese.
  6. Substitution: Ground turkey, chicken or meatless ground can be used in place of beef.
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Have a ‘Hoppy’ Easter with a Holiday Ham

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Last Updated on April 4, 2026 by Daily News Staff

Perfect for pairing with deviled eggs, potato salad and a traditional Sunday feast, this Maple-Glazed Easter Ham provides a hands-off approach to the main dish. With an easily prepared glaze and your oven doing most of the work, you can keep your attention on time spent with loved ones.

(Feature Impact) When your kitchen is full of colorful eggs, candy baskets, tempting sweets and all that comes with Easter, sometimes a holiday classic is just the answer for simplifying the season. Perfect for pairing with deviled eggs, potato salad and a traditional Sunday feast, this Maple-Glazed Easter Ham provides a hands-off approach to the main dish.

With an easily prepared glaze and your oven doing most of the work, you can keep your attention on time spent with loved ones. Visit Culinary.net to find more seasonal favorites, both classic and contemporary.

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Maple-Glazed Easter Ham

Recipe adapted from Southern Living

Total time: 3 hours

Servings: 10

  • 1          bone-in spiral-cut ham (8-9 pounds)
  • 1          cup pure maple syrup
  • 1/2       cup packed dark brown sugar
  • 1/2       cup (4 ounces) bourbon
  • 1/2       teaspoon grated fresh ginger
  • 1/4       teaspoon ground cinnamon
  •             orange slices and wedges, for garnish
  •             fresh rosemary sprigs, for garnish
  1. Preheat oven to 350 F.
  2. Place ham in large roasting pan and fill with 1/2 inch of water. Cover pan with aluminum foil and bake about 2 hours, basting every 30 minutes with juices from pan, until meat registers 120 F at thickest portion.
  3. In medium saucepan over medium-high heat, stir maple syrup, brown sugar, bourbon, ginger and cinnamon; bring to boil. Cook, stirring occasionally, until thickened, 6-8 minutes. Remove from heat. Cover to keep warm and set aside.
  4. Remove ham from oven and discard foil. Increase oven temperature to 400 F. Using pastry brush, glaze ham with 1/3 cup maple-bourbon mixture.
  5. Bake ham about 30 minutes until top is lightly caramelized and meat registers 145 F at thickest portion, brushing with remaining glaze every 10 minutes.
  6. Remove from oven and transfer ham to serving platter. Let rest 15 minutes and garnish with orange slices, orange wedges and rosemary sprigs.

Photo courtesy of Shutterstock

   

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Culinary.net

At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.

Visit our Food & Drink section to get the latest on Foodie News and recipes, offering a delightful blend of culinary inspiration and gastronomic trends to elevate your dining experience. https://stmdailynews.com/food-and-drink/

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recipes

Lighten Up: Fresh Spring Meals That Won’t Weigh You Down

Prepare your fresh spring menu with light, flavorful dishes like shrimp pearl couscous salad and chickpea couscous—perfect for easy, satisfying meals without the heaviness.

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Lighten Up: Fresh Spring Meals That Won’t Weigh You Down

(Feature Impact) Put away the heavy coats and break out the rain jackets and rubber boots – spring is here, and with it comes more than just pop-up showers and sunshine. After months of comfort foods and curling up indoors, you may be ready for lighter meals that won’t weigh you down before splashing in the puddles.

Fresh produce may first come to mind, but spring bites can also mean swapping out ingredients like regular pasta for a solution such as pearl couscous. If you’re looking to complement greens, veggies, fish or meats with light yet filling flavor, consider Success Boil-in-Bag Pearl Couscous, a small, mediterranean-style pasta that always cooks right and is ready to eat in under 7 minutes once the water boils. The BPA-free boil-in-bag simplicity makes cooking easy and foolproof: no measure, no mess, no stress.

Made with high-quality semolina wheat, it features a slightly nutty flavor on its own while absorbing the flavors of salads while retaining its density and chewy texture. It’s distinguished from traditional Moroccan couscous by its slightly larger, rounder shape and less dense, firmer consistency.

Try it with your next meal in this protein-forward Shrimp Pearl Couscous Salad, made using fresh herbs, citrus, seasoned shrimp and chickpeas for a jam-packed salad that screams spring. Never boring, the tender, seasoned couscous and shrimp, veggies and aromatic herbs can bring your family running to the kitchen after a day of play.

Or, for an even simpler dish that requires just 15 minutes in the kitchen, this Pearl Couscous and Chickpea Salad is light, bright and bursting with flavor. It brings together tender pearl couscous, crisp veggies and za’atar in every bite.

To find more light spring recipe ideas, visit SuccessRice.com.

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Shrimp Pearl Couscous Salad

Prep time: 10 minutes

Cook time: 15 minutes

Servings: 4

  • 1          bag Success Pearl Couscous
  • 1          pound large shrimp, peeled and deveined
  • 1          tablespoon seasoned salt
  • 4          tablespoons olive oil, divided
  • 1          can (14 ounces) chickpeas, drained and rinsed
  • 1/2       teaspoon garlic powder
  • 1/2       teaspoon onion powder
  • 1/2       teaspoon smoked paprika
  • 1/4       teaspoon salt
  • 1/2       English cucumber, diced
  • 1          cup cherry tomatoes, halved
  • 1/4       cup fresh basil, chopped
  • 1/4       cup red onions, finely chopped
  • 2          tablespoons fresh dill, chopped
  • 1          tablespoon lemon juice
  • 1/2       cup feta, crumbled
  1. Prepare pearl couscous according to package directions. 
  2. In medium bowl, toss shrimp with seasoned salt.  
  3. In large saucepan over medium-high heat, heat 1 tablespoon oil. Add shrimp and cook 5 minutes. If necessary, cook in batches to avoid overcrowding pan.
  4. In another large pan, heat 1 tablespoon oil over medium heat. Add chickpeas and cook 8 minutes until crispy and golden, tossing often. Add garlic powder, onion powder, paprika and salt. Toss to fully coat and cook 2 minutes.
  5. In large bowl, combine pearl couscous, shrimp, chickpeas, cucumbers, tomatoes, basil, red onion, dill, lemon juice and remaining olive oil. Toss to combine. Garnish with feta.
Prepare your fresh spring menu with light, flavorful dishes like shrimp pearl couscous salad and chickpea couscous—perfect for easy, satisfying meals without the heaviness.

Pearl Couscous and Chickpea Salad

Prep time: 5 minutes

Cook time: 10 minutes

Servings: 4

  • 1          bag Success Pearl Couscous
  • 1          can (15 ounces) chickpeas, drained and rinsed
  • 1          cup cherry tomatoes, halved
  • 1/2       cup cucumber, diced
  • 1/4       cup fresh parsley, chopped
  • 1          tablespoon za’atar
  • 2          tablespoons olive oil
  • 1          tablespoon lemon juice, freshly squeezed
  • 1/2       teaspoon salt
  • 1/4       teaspoon pepper
  1. Prepare pearl couscous according to package directions.
  2. In large bowl, combine couscous, chickpeas, cherry tomatoes, cucumber, parsley and za’atar.
  3. Drizzle with olive oil and lemon juice. Season with salt and pepper. Toss until well combined.
  4. Serve warm or at room temperature.
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Success Rice

Hungry for what’s next? STM Daily News’ Food and Drink section dishes up the latest in restaurant news, beverage trends, seasonal recipes, culinary events, and food culture stories readers love to share.

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