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Recurra a los cereales integrales para obtener un refuerzo nutricional

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Last Updated on July 23, 2024 by Daily News Staff

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(Family Features) Una alimentación nutritiva, incluidos los refrigerios más inteligentes, es una forma importante de proteger su corazón y mantener la salud y el bienestar en general. Si bien muchas personas entienden los conceptos básicos de una alimentación saludable, por ejemplo, evitar demasiados dulces azucarados, algunos están confundidos acerca de las categorías importantes de alimentos que pueden afectar la nutrición.

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 frutas, verduras y proteínas. Los cereales integrales son, de hecho, una característica clave de las recomendaciones de la Asociación para una dieta saludable para el corazón.

Hay dos tipos de productos de cereales: cereales integrales, que contienen todo el grano, y cereales refinados, que se han molido hasta obtener una textura más fina, como la harina o sémola. La mayoría de los adultos, según la encuesta, pueden distinguir los granos integrales de los refinados. Sin embargo, hay algunas percepciones erróneas.

La mayoría cree incorrectamente que el pan multigrano es integral. Además, solo el 17 % cree que el sorgo es un ejemplo de grano entero cuando, de hecho, es una opción de grano entero. 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.

Estas dulces y masticables barras de granola con nueces y dátiles de la iniciativa Healthy for Good de la American Heart Association, respaldada por Sorghum Checkoff, son un refrigerio perfecto para disfrutar durante toda la semana. El sorgo reventado agrega un ingrediente sorpresa para una textura crujiente, mientras que la avena y las nueces tostadas en seco brindan un delicioso sabor tostado.

Para descubrir más recetas integrales que pueden ayudar a tener un corazón sano, visite Heart.org/healthyforgood.

 

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Barras de granola con nueces y dátiles

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

  • Aceite en aerosol antiadherente
  • 1 1/2 tazas de copos de avena
  • 1/4 taza de rodajas de almendras o almendras enteras, picadas en trozos grandes
  • 1/4 taza de pistachos sin cáscara, picados en trozos grandes
  • 1 taza de dátiles sin carozo
  • 1/2 taza de arándanos secos sin azúcar
  • 1/4 taza de sorgo integral crudo
  • 1/4 taza de miel
  • 1/4 taza de mantequilla de maní baja en sodio
  • 1 cucharadita de extracto de vainilla
  • 1/8 cucharadita de sal
  1. Precaliente el horno a 350 F.
  2. Cubra el fondo y los lados de un molde para hornear cuadrado de 8 pulgadas con una envoltura de plástico o papel pergamino. Rocíe ligeramente con spray antiadherente para cocinar.
  3. En una bandeja para hornear grande, extienda la avena, las almendras y los pistachos en una sola capa. Hornee de 10 a 15 minutos, o hasta que estén ligeramente doradas, revolviendo ocasionalmente. Deje enfriar un poco.
  4. En un procesador de alimentos o licuadora, procese los dátiles y los arándanos de 1 a 1 1/2 minutos, o hasta que estén picados y grumosos. Transfiera a un tazón grande.
  5. Coloque 2 cucharadas de sorgo en un recipiente de silicona apto para microondas o en una bolsa de papel marrón limpia. Si usa un recipiente apto para microondas, cúbralo con una tapa. Si usa una bolsa de papel, ciérrela y colóquela en un plato para microondas con el doblez hacia abajo. Cocine en el microondas a temperatura alta durante 2 minutos o hasta que haya más de 10 segundos entre los saltos. Repita con el sorgo restante, calentándolo en el microondas durante 1 1/2 minutos, o hasta que transcurran más de 10 segundos entre los saltos.
  6. Revuelva el sorgo reventado, la avena, las almendras y los pistachos en la mezcla de dátiles.
  7. En una cacerola pequeña a fuego lento, caliente la miel y la mantequilla de maní durante 5 minutos o hasta que la mantequilla de maní esté suave y la mezcla esté tibia, revolviendo ocasionalmente. Retírelo del calor. Agregue la vainilla y la sal.
  8. Vierta la mezcla de mantequilla de maní sobre la mezcla de dátiles, revolviendo para romper en pequeños grumos. Transfiera la mitad a la fuente para hornear. Usando el fondo de un vaso para beber o los dedos ligeramente rociados con aceite en aerosol antiadherente para cocinar, presione hacia abajo firmemente para aplanar y empaque bien para que los grumos se adhieran entre sí. Repita con la mitad restante. Congele, tapado, alrededor de 1 hora, hasta que esté firme.
  9. Coloque la tabla de cortar sobre la fuente. Voltee la sartén. Deseche la envoltura de plástico. Con un cuchillo, corte en 12 barras. Refrigere las sobras en un recipiente hermético hasta por 1 semana.

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SOURCE:
American Heart Association

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Food and Beverage

Jack-o’-Lantern Stuffed Peppers Prove Fun Isn’t Just for Pumpkins

These Jack-o’-Lantern Stuffed Peppers give you a Halloween-themed, kid-approved way to put vegetables on the dinner table.

Recipes:
Jack-o’-Lantern Stuffed Peppers

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Jack-o'-Lantern Stuffed Peppers Prove Fun Isn't Just for Pumpkins

Jack-o’-Lantern Stuffed Peppers Prove Fun Isn’t Just for Pumpkins

(Feature Impact) Jack-o’-lantern carving is a cherished fall tradition – but pumpkins aren’t the only vegetables you can decorate with fun, spooky or scary faces. These Jack-o’-Lantern Stuffed Peppers give you a Halloween-themed, kid-approved way to put vegetables on the dinner table.

https://stmdailynews.com/halloween-monster-burgers-that-just-might-bite-back/

Filled with savory ground turkey, brown rice, melty cheese and warm, savory spices, these peppers taste as autumnal as they look. It’s simple to customize the filling to your family’s tastes, and you can even make the meal interactive by inviting kids to choose their own pepper colors and carve their own expressions.

Find more Halloween and seasonal recipes at Culinary.net.

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Jack-o’-Lantern Stuffed Peppers

Recipe adapted from AllRecipes
Prep time: 15 minutes
Cook time: 45 minutes
Servings: 4

  • 1          teaspoon olive oil
  • 1          pound ground turkey
  • 3          cloves garlic, minced
  • 1/2       medium onion, diced
  • 1          teaspoon garlic powder
  • 1          teaspoon cumin
  • 4          large orange bell peppers
  • 1          cup cooked brown rice
  • 1          cup grated sharp cheddar cheese
  • 2          teaspoons kosher salt
  • 1/2       teaspoon ground black pepper
  • cayenne pepper, to taste
  • cups seasoned tomato sauce, warmed
  1. Preheat oven to 400 F and coat 9-by-13-inch baking dish with olive oil.
  2. In skillet, brown ground turkey with minced garlic, onion, garlic powder and cumin until meat is cooked, 4-5 minutes.
  3. With small knife, cut eyes, nose and mouth into flattest side of each pepper to resemble jack-o’-lantern. Cut around seed pods and remove pepper tops, trimming and discarding any seeds from under stems then setting tops aside. Trim white membranes from inside each pepper and shake out seeds. Place peppers in prepared baking dish.
  4. In bowl, combine turkey mixture with cooked rice, cheddar cheese, salt, black pepper and cayenne pepper, to taste.
  5. Divide and stuff mixture into peppers; cover with reserved pepper tops.
  6. Wrap baking dish loosely with aluminum foil and bake until peppers are tender, about 45 minutes.
  7. Spoon about 3 tablespoons warm tomato sauce onto each plate; place stuffed peppers on top. Serve remaining sauce on side.

Photo courtesy of Shutterstock

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SOURCE:

Culinary.net

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Food and Beverage

Serve Up Smiles with Favorite Holiday Sides

Turkey and ham may sit centerstage, but classic holiday sides can make the season truly special. You can bring smiles to your loved ones’ faces by dishing out those favorite recipes everyone asks for year after year.

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(Family Features) Turkey and ham may sit centerstage, but classic holiday sides can make the season truly special. You can bring smiles to your loved ones’ faces by dishing out those favorite recipes everyone asks for year after year.

Made with a delicious combination of rice, cheddar cheese, cream of mushroom soup and broccoli florets, this quick and easy version of Broccoli and Cheese Rice Casserole is an ideal one-pot dish to keep the holidays simple. With three easy steps and everyday ingredients, it comes together with minimal effort for traditional casserole taste.

When it comes to feeding a crowd, it’s often best to let your oven do the work. This Brussels Sprouts and Ham Rice Gratin recipe allows you to serve up a filling favorite with little effort using pantry staples. Plus, it’s a kid-friendly way to encourage veggies at this year’s holiday meal with gooey cheese providing tempting taste bud motivation.

These seasonal classics and more are made quick and easy with an option like Success Boil-in-Bag Rice, a pre-measured, mess-free way to make fluffy, high-quality rice. It’s cooked by simply dropping a bag of rice in a pot of water or broth then boiling it for 10 minutes. BPA-free and FDA-approved, the bags are safe to use and made to withstand high temperatures.

An added bonus: If you’re aiming to achieve a particular flavor, just season the rice by cooking in water infused with herbs, spices, broth, coconut milk or other liquids like juice for sweeter recipes.

Visit SuccessRice.com to find more holiday recipe inspiration.

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Brussels Sprouts and Ham Rice Gratin

Prep time: 20 minutes
Cook time: 25 minutes
Servings: 4

  • 1          bag Success White Rice
  • 1/2       pound Brussels sprouts, trimmed and halved
  • 1/3       cup diced ham
  • 1          clove garlic, minced
  • 1          tablespoon olive oil
  • 3/4       teaspoon salt, divided
  • 3/4       teaspoon black pepper, divided
  • 1          cup heavy cream
  • 2          tablespoons finely chopped fresh chives
  • 2          tablespoons Dijon mustard
  • 1          cup shredded sharp cheddar cheese
  • 1/2       cup grated Parmesan cheese, divided
  • 1/3       cup breadcrumbs
  • 2          tablespoons butter, melted
  1. Preheat oven to 450 F. Prepare rice according to package directions.
  2. In large bowl, toss Brussels sprouts, ham, garlic, olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on parchment paper-lined baking tray and roast 12-15 minutes, or until caramelized. Decrease oven temperature to 425 F.
  3. In large bowl, toss rice, Brussels sprouts mixture, cream, chives, Dijon mustard, remaining salt and remaining pepper. Stir in cheddar and 1/3 cup Parmesan cheese. Transfer mixture to greased, 2-quart baking dish.
  4. In small bowl, stir breadcrumbs, remaining Parmesan and melted butter. Sprinkle over rice mixture.
  5. Bake 12-15 minutes, or until golden brown and bubbling.
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Broccoli and Cheese Rice Casserole

Prep time: 5 minutes
Cook time: 30 minutes
Servings: 4-6

  • 1          bag Success White Rice or Brown Rice
  • nonstick cooking spray
  • 1          can (10 3/4 ounces) condensed cream of mushroom soup
  • 2          cups frozen broccoli florets, thawed and drained
  • 1 1/2    cups shredded cheddar cheese, divided
  • 1/2       cup evaporated milk
  • 3          tablespoons butter, melted
  • 1          tablespoon grated onion
  • 1/2       teaspoon salt
  • 1/2       teaspoon black pepper
  1. Prepare rice according to package directions. Preheat oven to 350 F.
  2. Coat 2-quart casserole dish with nonstick cooking spray. In medium bowl, combine soup, broccoli, 1 cup cheddar cheese, evaporated milk, butter, onion, salt and pepper. Fold in rice.
  3. Pour mixture into prepared dish and top with remaining cheddar cheese. Bake 20 minutes.

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SOURCE:
Success Rice

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/category/food-and-beverage

You can also find food and beverage-related videos on our YouTube channel, where we regularly post new content and share tips, recipes, and demonstrations. https://youtube.com/playlist?list=PLEhXBupt8tVynuUhpQZMxQt4lvPmOiAtQ&si=InDwc7YaB0KIwmxy

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Food and Beverage

Halloween Monster Burgers That Just Might Bite Back

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Halloween Monster Burgers That Just Might Bite Back

(Feature Impact) Out with the ordinary, in with the weird – that’s what the Halloween season is all about. These Halloween Monster Burgers give a ghoulishly fun twist on burger night, featuring all your favorite toppings transformed into olive eyes, cheese fangs and a pickle tongue.

Whether you reach for a traditional hamburger patty or switch it up with chicken, turkey, bean or veggie options, the effect is the same: a dinner that looks like it escaped from a mad scientist’s lab. It’s a good way to get some protein and veggies into kids before the trick-or-treating sugar rush, and you can even make it interactive by inviting them to decorate their own monsters and come up with creative variations.

https://stmdailynews.com/get-halloween-ready-with-spooktacular-cinnamon-cupcakes/

Alternatively, if you’re looking for some spooky hors d’oeuvres to impress at this year’s Halloween party, these burgers are easy to size down into slider form. Serve a whole tray of mini monsters ready to devour – or be devoured by – hungry guests.

Find more Halloween recipe inspiration at Culinary.net.

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Halloween Monster Burgers

Recipe adapted from Happy Foods Tube
Prep time: 10 minutes
Total time: 18 minutes
Servings: 4

  • 4          hamburger, chicken or veggie patties
  • 4          tablespoons mayonnaise
  • 4          teaspoons ketchup, plus additional, to taste, divided
  • 4          hamburger buns
  • 8          leaves baby romaine lettuce
  • 4          slices dill pickles, sliced lengthwise
  • 4          cheese slices
  • 8          large green olives, pits removed
  1. Cook burger patties until they reach desired doneness.
  2. In small bowl, combine mayonnaise and 4 teaspoons ketchup. Spread each bun base with about 1 tablespoon mayo sauce then add two lettuce leaves and cooked burger patty.
  3. Add pickle slice as monster “tongue.” Take each cheese slice and cut triangles into one side to resemble teeth; add to burger then cover with ketchup “blood,” to taste.
  4. Stick olives on toothpicks and add two to each top bun as “eyeballs.”

Photo courtesy of Shutterstock

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SOURCE:

Culinary.net

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