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Salmon With Avocado Salad El Macho Turkey Dog Mango Kid's Wrap Lactose Free Dairy Products Pasta Salad With Avocados Fresh Healthy Grilled Items Peanut Butter And Apples Barbecue Food Safety

Heart-Healthy Favorites That Treat Your Taste Buds

(NAPSI)—Whether you’re barbecuing with the family or hosting a get-together with neighbors on a warm, sunny day, you can treat them to a meal that appeals to their taste buds as well as their hearts. Some foods, such asCalifornia avocados and certain types of fish, feature heart-healthy fats and are flavorful options that can leave your guests feeling satisfied, while still following a healthy diet.

Did You Know?

California avocados are one of the few fruits that provide “good” fats. Seventy-five percent of the fat in a California avocado is unsaturated fat (3.5 grams per 1 ounce serving). Replacing some saturated fat with unsaturated fat lowers both total cholesterol and low-density lipoprotein (LDL) cholesterol levels, the so called “bad” cholesterol.

As a bonus, naturally sodium and cholesterol free, one-fifth of a mediumCalifornia avocado (1 ounce) contributes nearly 20 vitamins, minerals and phytonutrients that can contribute to the nutrient quality of your diet. Phytonutrients are thought to help prevent many chronic diseases. And the avocado’s versatile flavor profile makes it a great, refreshing addition to a number of favorite meals.

Omega-3s Provide Added Benefits

According to the American Heart Association, certain types of fatty fish, including salmon, mackerel, herring, lake trout, sardines and albacore tuna, are high in omega-3 fatty acids, which have been shown to provide heart health benefits, including a decreased risk for abnormal heartbeats, a decrease in triglyceride levels, a slowing of the plaque buildup and slightly lower blood pressure.

Heart disease is the leading cause of death in the United States. To help reduce risk of developing cardiovascular disease, the American Heart Association recommends eating at least two servings of fish (particularly fatty fish) two times a week. A serving is 3.5 ounces of cooked fish, or about ¾ cup of flaked fish.

The Power Pair Meets Your Plate

California avocados and heart-healthy fatty fish can be quite the power couple. You may like to try this simple, yet refreshing, Glazed Salmon with California Avocado Slaw recipe that can wow your guests and their hearts.

For other delicious recipe ideas that feature fresh California avocados, visit the California Avocado Commission website atwww.CaliforniaAvocado.com or on Facebook atwww.Facebook.com/CaliforniaAvocados.

Glazed Salmon with California Avocado Slaw

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes

Total Time: 25 minutes

Ingredients:

  • 3 Tbsp. soy sauce

  • 1 clove garlic, peeled

  • 1 tsp. peeled and finely chopped fresh ginger

  • 2½ Tbsp. honey

  • 1 tsp. sesame oil

  • ¼ cup seasoned rice vinegar

  • ¼ cup olive oil

  • 4 (5-oz.) salmon filets

  • ¼ cup sliced water chestnuts, cut into thin strips

  • 1 medium carrot, shredded

  • 1 red bell pepper, thinly sliced

  • 3 cups shredded Napa cabbage

  • Salt and ground black pepper, to taste

  • 1 ripe Fresh California Avocado, peeled, seeded and cut into ¼-inch cubes

Instructions:

  1. Place soy sauce, garlic, ginger, honey, sesame oil, vinegar and olive oil in a food processor or blender. Blend until smooth and creamy.

  2. Place salmon filets in a shallow dish and pour half the soy sauce mixture over top; turning filets to coat on all sides. Set aside.

  3. Place water chestnuts, carrot, bell pepper and cabbage in a medium bowl and toss with remaining soy sauce mixture. Season with salt and pepper. Add avocado and toss to combine. Set aside.

  4. Heat small amount of olive oil in a nonstick skillet over medium high heat. Place salmon skin-side up and cook until nicely browned, about 6 minutes. Turn salmon over and cook until it is cooked through, about 6 minutes more.

  5. To serve: Plate salmon and spoon slaw over each filet.

Nutrition Information Per Serving: Calories 390; Total Fat 17 g (Sat 2.5 g, Trans 0 g, Poly 5 g, Mono 8 g); Cholesterol 80 mg; Sodium 380 mg; Total Carbohydrates 26 g; Dietary Fiber 6 g; Protein 32 g

• Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

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Upgrade Family Meals And Activities To Reduce Calories

(NAPSI)—When it comes to fighting childhood obesity, a new poll from ORC International finds that 76 percent of mothers don’t know when their child is overweight and are not taking simple steps to improve their children’s weight status.

This wakeup call charged Shape Up America! and the National Turkey Federation (NTF) to launch the Meal Upgrade Calculator, a web-based tool that shows parents how to make simple changes—or “upgrades”—so families can reap the benefits of taking in fewer calories. For meals served at home, the calculator allows consumers to choose possible “upgrades,” starting by changing the meat to turkey, which is low in fat and calories and is an excellent protein source. Outside the home, the calculator shows parents how to improve school and restaurant meals and increase children’s physical activity.

By taking advantage of these “upgrades,” Shape Up America! estimates an average savings of 100 calories a day through improvements to family meals and another 100 calories through increased physical activity—or 200 fewer calories a day.

“When it comes to healthier eating and moving more, small changes add up,” said Barbara J. Moore, Ph.D., Shape Up America! president and CEO. “The Meal Upgrade Calculator shows parents how to make simple ‘upgrades’ in children’s meals and activities that will instill healthy habits that will last a lifetime.”

The Meal Upgrade Calculator is available on the websites of Shape Up America! and the National Turkey Federation at www.ShapeUp.org andwww.EatTurkey.com.

El Macho Turkey Dogs Recipe

Ingredients:

  • Turkey hot dogs

  • Hot dog buns (toasted)

  • Toppings (as desired):

  • Sweet onions (chopped)

  • Sweet pickle relish or dill pickle chips (drained)

  • Salsa

  • Jalapeño peppers (seeded and minced)

Directions:

Cook turkey hot dogs on the grill until heated through. Or simmer hot dogs in water to cover for 5 minutes. Drain. Place on buns and top with any of the desired toppings.

Recipe and photo by the National Turkey Federation.

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Fuel Your Family With Mangos!

(NAPSI)—Between soccer practice, homework and the orthodontist, it’s hard to find time to get a meal on the table, not to mention create a dish that is both nutritious and fun.

The Taste of the Tropics Mango Kid’s Wrap is a satisfying, delicious solution. It offers important vitamins and minerals your family needs to fuel up with the flavors they love, including juicy chicken, refreshing mango and zesty cilantro. It all comes together with a calcium-rich, tangy and creamy Greek yogurt dressing. This recipe is so simple it can be on a lunch plate or in a snack bag in 15 minutes flat. Perfect for families on the go!

With the sweet, succulent flavor of mangos, there is no need to sacrifice taste for nutrition. Available year-round, mangos provide more than 20 essential vitamins and minerals, are an excellent source of vitamins A and C and are rich in fiber—all for just 100 calories per serving.

Taste of the Tropics Mango Kid’s Wrap
Makes 4 servings
Prep Time: 15 minutes

Ingredients:

  • 1 small ripe, slightly soft mango, peeled and pitted

  • 1 cup Greek yogurt

  • ¼ teaspoon cumin

  • Pinch cayenne pepper

  • ½ teaspoon garlic powder

  • ½ teaspoon kosher salt

  • 1 tablespoon lime juice

  • 2 tablespoons olive oil

  • 2 cups large chicken breasts, precooked and sliced, seasoned with salt and pepper to taste

  • 1 cup shredded romaine lettuce

  • 1 tablespoon freshly chopped cilantro

  • 1 small ripe, slightly soft mango, peeled, pitted and cubed

  • 4 large flour tortillas

Instructions:

For the sauce:

Place the mango, yogurt, cumin and cayenne in a blender and blend together well. Add 1 tablespoon water to thin the mixture if necessary. Refrigerate until ready to use.

To prepare the wrap filling:

In a small bowl, whisk together the garlic, salt, lime juice and olive oil. Pour over chicken and lettuce in a large bowl. Fold in the cilantro and mango.

To finish the wrap:

Place the tortilla on a clear work space. Spread 1 tablespoon sauce over the wrap. Next, scoop ½ to ¾ cup of the mango chicken salad in the center, fold up both sides and roll up. Repeat with remaining tortillas. Serve with remaining sauce on the side.

Serving Suggestions:

Serve with baked chips. Turn leftovers into a quesadilla by adding your favorite cheese and melting, or serve as a simple salad without tortillas.

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Good News For The Lactose Intolerant

(NAPSI)—For the estimated one in 10 Americans who suffer from lactose intolerance, dairy is a dilemma.

Dairy’s Dietary Importance

The National Institutes of Health says dairy is “the most significant source of calcium, which helps to form and maintain healthy bones and teeth.” For people who are lactose intolerant, however, dairy can lead to tummy trouble. Fortunately, points out celebrity dietitian Ashley Koff, RD, “Quality goat dairy offers nutritional benefits and great taste that can be enjoyed by all, including those who don’t tolerate cow milk products. You can also find national brands of lactose-free cow dairy, including fluid milk as well as more recently introduced yogurt and kefir. Both are excellent alternatives and easy-to-digest options.”

Get Your Goat. Have A Cow.

For example, goat milk is more easily digestible than cow milk for most people and so may be enjoyed by many who are lactose intolerant. This can be important for infants and children.

“Goat milk is a great-tasting alternative for many people who are sensitive to traditional dairy. They get the good nutrition of dairy without experiencing the unpleasant side effects. Goat milk is also naturally homogenized and, therefore, less processed,” said Jennifer Bice, winner of last year’s American Dairy Goat Association Premier Goat Breeder award.

What’s more, goat milk is higher in calcium and vitamin A than cow milk and the natural buffering qualities of goat milk make it beneficial for people with ulcers and other stomach problems. For the freshest flavor and best taste, look for goat milk products made with Grade A goat milk, such as those from Redwood Hill Farm. This family-owned farm has been making award-winning yogurts, kefirs and artisan cheeses for more than 40 years.

Another Answer

It’s now also possible to readily find lactose-free, real cow dairy yogurt, kefir and sour cream. Green Valley Organics makes its line of lactose-free dairy products by adding the enzyme lactase during the production process.

In addition to being delicious, Redwood Hill Farm and Green Valley Organics products contain all-natural ingredients, including Flourish—a custom blend of 10 live active probiotic cultures found in both companies’ kefirs and Green Valley Organics yogurts. Both dairies’ products are gluten free, kosher certified and free of artificial sugar, coloring, preservatives, stabilizers or powdered milk. Only the highest-quality, 100 percent fresh goat and cow milk is used, and Green Valley Organics’ milk comes from farms that are Certified Humane Raised and Handled.

How To Have It

There are a variety of ways to enjoy easy-to-digest goat milk and lactose-free cow milk products, and one of the best and easiest may be Double Dip “Ice Cream”: Combine one pint of Green Valley Organics yogurt and one half pint of Redwood Hill Farm kefir in a home ice cream machine and follow instructions for a creamy treat.

Other delicious things to do with lactose-free cow milk and great-tasting goat milk products include:

• Delightful drinks: Mix equal parts plain kefir with orange or tomato juice or stir in chocolate.

• Cool soup ideas: Combine equal parts of plain yogurt or kefir, tomato juice and a mixture of finely chopped cucumber and dill.

• Give fresh fruit a boost: Add a little honey or several drops of extract, such as vanilla or almond, to plain or vanilla yogurt. Serve over fresh berries, bananas or a mixed fruit salad.

• Perk up a baked potato: Use lactose-free sour cream or plain yogurt instead of butter. Sprinkle with chopped chives.

• Bake brilliantly: Use goat milk or lactose-free kefir in place of ordinary milk or buttermilk for light, fluffy results in muffins, pancakes and breads.

• To tenderize meat as a marinade: Yogurt makes an excellent tenderizer for grilled lamb, chicken or fish; use plain or stir in Dijon or blend with soy sauce, oil and vinegar.

• Create a great changeup for your coleslaw: Substitute yogurt for mayonnaise in coleslaw dressing recipes.

• Make a more perfect parfait: Substitute vanilla yogurt for the ice cream, add honey and crumbled gingersnaps.

More Information

To learn more about these wholesome products and award-winning dairy goats and Earth-friendly business practices, visit www.RedwoodHill.com. Atwww.GreenValleyLactoseFree.com you’ll find tips on living with lactose intolerance plus great recipes.

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Revive Your Healthy Eating Resolutions

(NAPSI)—Every year, many people make a resolution to exercise more or follow a more balanced eating plan. Unfortunately, with each passing month, most lose the motivation to follow through and start to revert back to unhealthy habits.

With the arrival of warmer weather, now is the perfect time to reassess and revive your healthy eating resolutions—it’s simpler than you think. Small changes to your diet can lead to big improvements in your overall health.

One easy goal is to add more fruits and vegetables to your diet. The recently released Dietary Guidelines for Americans, 2010 continues to reinforce the importance of consuming produce, recommending that you fill half your plate with fruits and vegetables.

California Avocados: An Easy Solution to Add Flavor and Boost Nutrient Intake

Regularly enjoying delicious California avocados is one simple way to help meet the recommended daily fruit servings and boost nutrient intake. Avocados also provide a number of other nutritional benefits that can help you achieve your healthy eating resolutions, including:

• Avocados are nutrient dense. One-fifth of a medium California avocado (1 ounce), a nutrient-dense fruit, has 50 calories and contributes nearly 20 vitamins, minerals and phytonutrients to the diet, in addition to being naturally sugar-free and sodium-free. The Dietary Guidelines for Americans, 2010 emphasizes choosing nutrient-dense foods from each food group as the best approach to meeting nutrient needs within calorie recommendations.

• Avocados provide two nutrients that are likely lacking from your diet. One-fifth of a medium California avocado (1 ounce) provides 8 percent of the Daily Value for fiber and 4 percent of the Daily Value for potassium. Dietary fiber and potassium are generally underconsumed by Americans and are identified by the Dietary Guidelines for Americans, 2010 as nutrients of which people should increase consumption. Both are important to a diet—dietary potassium can help lower blood pressure by blunting the adverse effects of sodium, and dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity and type 2 diabetes, as well as help provide a feeling of fullness.

• Avocados can help you improve your “good fat” intake. Seventy-five percent of the fat in a California avocado is unsaturated fat (3.5 grams per 1-ounce serving), making it a great substitute for foods high in saturated fat. Replacing some saturated fatty acids with unsaturated fatty acids has been shown to lower both total cholesterol and low-density lipoprotein (LDL) cholesterol levels.

For the full report of the Dietary Guidelines for Americans, 2010 and information on how California avocados can help meet those guidelines, visitCaliforniaAvocado.com/Healthy-Living.

California avocados can be easily incorporated into a number of recipes that promote the consumption of other foods recommended by the Dietary Guidelines for Americans, 2010, including fruits, vegetables and whole grains. Here’s a delicious recipe to try:

Mediterranean Pasta Salad with California Avocado

Serves: 4
Prep Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes

Ingredients:

  • 3 tablepoons extra virgin olive oil

  • 1 tablespoon fresh lemon juice

  • ¼ teaspoon salt

  • 2 tablespoons loosely packed fresh dill

  • ½ lb. orecchiette or small pasta, cooked, drained

  • and cooled

  • 1 ripe, fresh California avocado*, peeled, seeded and cut into ½-inch cubes

  • 1 cup cherry tomatoes, cut in quarters

  • ¼ cup pitted kalamata olives, cut in half

  • ½ medium hot house cucumber, cut lengthwise

  • in quarters and sliced

  • 1 cup artichoke hearts, cut in half

  • Opt for a whole grain pasta to boost fiber intake.

Instructions:

1. Place olive oil, lemon juice and salt in a food processor or blender; blend until creamy. Add dill and pulse just until incorporated. Pour over pasta and toss to coat.

2. Add remaining ingredients and toss to combine. Serve immediately or cover and chill until ready to serve.

Nutrition information per serving: Calories 300; Total Fat 19 g (Sat 2.5 g, Trans 0 g, Poly 2 g, Mono 13 g); Cholesterol 0 mg; Sodium 270 mg; Potassium 540 mg; Total Carbohydrates 30 g; Dietary Fiber 8 g; Protein 7 g.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

For more avocado nutrition information and delicious California avocado recipes, visit CaliforniaAvocado.com.

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A New You

(NAPSI)—Popular media personality and nutritionist “Dr. Jo” Lichten has come up with a 21-day meal plan to help you look and feel better.

The 21 Days to a New You meal plan is a guide to utilizing the popular PolloTropical® menu of fresh, healthy and grilled items over a 21-day period.

The meal plan lists lunch and dinner options available at all Pollo Tropical restaurants. Each option includes the total calorie intake, which ranges from 810 to just over 1,200 calories for lunch and dinner.

The menu also provides several “helpful tips” sections, such as Ten Recommendations for Staying Healthy, outlining the importance of eating fruits, vegetables and whole grains, and how to manage stress.

Quick tips are also provided about making the most of Pollo Tropical, such as “Think Lutein.” Balsamic tomatoes, salsa and corn—available in many of the restaurant’s signature Caribbean dishes—are rich in this antioxidant and important for eye and heart health.

The meal plan is available at www.pollotropical.com/21days. Online, you can connect with friends and share success stories and suggestions on Facebookthrough the “Share Your Tips” link.

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Peanuts Pack A Punch Of Nutrition

(NAPSI)—Increasingly, many healthcare professionals are promoting the benefits of a plant-based diet.

For instance, the 2010 Dietary Guidelines for Americans point out that a shift in food intake patterns to a more plant-based diet—one that emphasizes fruits, vegetables, whole grains and nuts—can help Americans live better.

Peanuts and a Healthy Diet

Here’s how peanuts can play a role in such a diet:

• Plant-based proteins, such as peanuts, do not contain cholesterol and have relatively low levels of saturated fat. In fact, the FDA has approved peanuts as part of a heart-healthy eating plan, saying “scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

• Peanuts and peanut butter are nutrient rich. At 7 grams per serving, peanuts have more protein than any other nut.

• According to the latest USDA food guidelines, we should all consider adding plant-based proteins to our diets—even replacing a percentage of animal-based proteins with them.

• Plus, plant-based proteins are higher in fiber than animal-based proteins. Fiber aids digestion, and eating a diet high in fiber may result in consuming fewer calories over the course of the day because it helps promote a feeling of fullness.

• Antioxidants help reduce the damaging effects of oxygen in tissues. Nuts are superfoods with antioxidant capacity that meets or beats other fruits and vegetables.

Bringing Plant-Based Protein to the Table

Experts say two-thirds of your plate should consist of vegetables, whole grains, beans, nuts and fruit, and one-third—or less—of your plate should be animal protein.

By including familiar foods in your diet, such as peanuts and peanut butter, you may be more willing to try new recipes. Here’s an example:

Peanut Apple Toastie

Ingredients:

  • 2 slices bread, toasted and buttered

  • 2 tablespoons peanut butter

  • ½ apple, sliced

  • Lemon juice

  • Cinnamon

  • 1 teaspoon brown sugar

Preparation:

Spread peanut butter on one side of each of the 2 slices of toasted bread. Dip apple slices in lemon juice. Arrange apple slices on peanut butter and sprinkle with brown sugar and cinnamon. Put on a baking sheet and place under broiler. Broil 3−5 minutes or until lightly browned.

To learn more about nutrition and recipes, visit www.skinnyon nuts.com.

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Bring On The Barbecue But Remember Food Safety

(NAPSI)—Whatever you serve up at your next barbecue, don’t add a side of bacteria. To help prevent harmful bacteria from multiplying and causingfoodborne illness, follow these tips from the USDA:

From the Store: When shopping, buy cold food such as meat and poultry last, right before checkout. Separate raw meat and poultry from other food in your shopping cart. To guard against cross-contamination, put packages of raw meat and poultry into plastic bags. Drive directly home and refrigerate perishable food within two hours, one hour if the temperature is above 90° F.

Thaw Safely: Use the refrigerator for slow, safe thawing or thaw sealed packages in cold water. You can thaw food in the microwave just before putting it on the grill.

Marinating: A marinade is a savory, acidic sauce in which a food is soaked to enrich its flavor or to tenderize it. Marinate food in the refrigerator, not on the counter. Poultry and cubed meat or stew meat can be marinated up to two days. Beef, veal, pork and lamb roasts, chops and steaks may be marinated up to five days.

If the marinade is to be used as a sauce on the cooked food, reserve a portion before putting raw meat and poultry in it. If the marinade used on raw meat or poultry is to be reused, boil it first.

Transporting: When taking food to another location, keep it cold to minimize bacterial growth. Use an insulated cooler with sufficient ice or ice packs to keep the food at 40° F or below.

Keep Cold Food Cold: Keep meat and poultry refrigerated until ready to use. When using a cooler, keep it out of the sun and avoid opening the lid too often.

Keep Everything Clean: To prevent foodborne illness, don’t use the same platter and utensils for raw and cooked meat and poultry. Harmful bacteria present in raw meat and poultry and their juices can contaminate safely cooked food. Bring water for preparation and cleaning. Or pack clean cloths and moist towelettes for cleaning surfaces and hands.

Precooking: Precooking food partially in the microwave, oven or stove is a good way to reduce grill time. Make sure that the food goes immediately on the preheated grill to complete cooking.

Cook Thoroughly: Meat and poultry that are cooked on a grill often brown very fast on the outside. Use a food thermometer to be sure the food has reached a safe minimum internal temperature. For more tips, visitwww.fsis.usda.gov/factsheets/barbecue_food_safety/index.asp.

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