Celebrating Salad

With a variety of fruits and veggies available in every color of the rainbow and ingredients packed with protein and fiber, it’s easy to create a unique salad. In fact, there are more than 15 million ways to create a one-of-a-kind salad at Souplantation and Sweet Tomatoes’ 50-foot salad bars. In honor of National Salad Month, consider these fun facts and learn more at souplantation.com. (Family Features)

SOURCE:
Sweet Tomatoes/Souplantation

Los Pinos Ranch Vineyards and Wedding Oak Winery Open New Tasting Room in Fredericksburg, Texas

Los Pinos Ranch Vineyards, an award-winning winery in Pittsburg, TX, and Wedding Oak Winery, a premier winery in the Texas Hill Country, have opened new tasting rooms in the heart of the Texas wine country in Fredericksburg, TX. The opening of both tasting rooms will be commemorated by a ribbon cutting ceremony hosted by the Fredericksburg Chamber of Commerce on May 29, 2019. Located at 6009 US Highway 290 East, the new 5,000 square-foot facility with separate tasting rooms for each winery is conveniently located within a few miles of restaurants, lodging, and tourist attractions, making it an excellent wine destination.

Wedding Oak Winery Fredericksburg Tasting Bar

Wedding Oak Winery Fredericksburg Tasting Bar

Housed in the same building, but with separate entrances for each winery tasting room, the new facility offers an exceptional wine experience with bright, spacious interiors where guests can enjoy tastings at the bar or seated tasting service with a selection of flights. Guests are welcome to purchase wines by the glass or by the bottle to enjoy outside on the front and back covered porches. Both Los Pinos Ranch Vineyards and Wedding Oak Winery tasting rooms will offer private lounges for wine club member tastings and seated tastings for 12 to 14 people.

Wine tourism has become incredibly important to the Texas Hill Country, and the wineries along US Highway 290 near Fredericksburg, TX are must-visit destinations. Many national publications have lauded the area as a top destination, including USA Today naming it one of the Top 10 Best Wine Regions and Wine Enthusiast Magazine voted it one of the Top 10 Wine Destinations. Having a tasting room in this area is a priority for both wineries.

“Our presence in the Hill Country wine region is long overdue and we are thrilled that the time has finally come,” says Gerald Jones, Managing Partner-Sales and Distribution for Los Pinos. “After 18 years of making wines at our winery in Pittsburg, Texas, we are fortunate to have created a loyal following of devoted Texas wine lovers. With this expansion into one of the hottest wine regions in the country, we can now join fellow wineries in the effort to promote the Texas wine industry while giving us the opportunity to showcase our wines to enthusiasts visiting this popular destination.”

“We’re excited to open the Wedding Oak Winery tasting room in Fredericksburg to make it easy for visitors to the Texas Wine Country to enjoy our wine made with 100 percent Texas-grown grapes,” says Mike McHenry, managing partner, Wedding Oak Winery. “This is the second retail wine operation for Wedding Oak Winery, with our primary winery in downtown San Saba, and we are soon opening a third location in Burnet, Texas in early summer 2019. We invite people to select a flight of wine tastings, relax with a bottle of wine on our covered patio, or book a private tasting in our members lounge. We’ll have stellar wines to taste, fantastic events, and gracious Texas hospitality.”

About Los Pinos Winery

Los Pinos Ranch Vineyards is a destination winery located just two hours East of Dallas and four miles South of Pittsburg, TX. Established in the year 2000, Los Pinos proudly features Old World artisan wines grown and produced in Texas. It offers a selection of nationally and internationally awarded wines that are produced from its estate vineyards and Texas High Plains vineyards that highlight the experience. Its 40-acre estate nestled in the Piney Woods of East Texas offers tastings, tours, tapas, chef specials, live music and cottages for overnight rental. With a new tasting room now open in Fredericksburg on Wine Road 290, Los Pinos strives to not only make the best wines possible from grapes grown in its vineyards, but to never lose sight of just having fun. It is why Los Pinos Ranch Vineyards is designed to be a place where thoughtful people can connect, relax, decompress and enjoy sharing wines with friends and family. Connect with Los Pinos Winery on FacebookInstagram, and Twitter.

About Wedding Oak Winery

Wedding Oak Winery was established in June 2012 by viticulturist Mike McHenry and a group of friends with the passion to bring the burgeoning Texas wine industry to the heart of small-town Texas. The historic 1926 tasting room and 10,000 case winery, located at the intersection of U.S. Highway 190 and State Highway 16, is a central part of the renaissance of San Saba. Wedding Oak Winery takes its inspiration and name from the majestic, 400-year-old oak tree, known as the Wedding Oak Tree, which grows about 2.5 miles northwest from the winery. With new facilities now open in Fredericksburg and scheduled to open Burnet, Wedding Oak Winery offers 100% Texas-grown wines of distinction from the top of the Hill Country appellation in San Saba to the heart of Wine Road 290. Wedding Oak Winery embodies the casual beauty, friendly personalities and relaxing hospitality that defines small town Texas, continuing the commitment to making Texas wines that celebrate our Texas terroir and wine-growing conditions. Connect with Wedding Oak Winery on the winery BlogFacebookInstagram, and Twitter.

Eat Like a Local Mexico City Launches Four New Food Tours

Food crawl navigates travelers through the city’s hidden neighborhoods

Mexico City is perhaps most widely known in the culinary world for its low-key yet delicious street food, with staples such as tacos al pastor, pozole, tamales and quesadillas. Travelers don’t need to shell out for an eight-course tasting menu when some of the city’s best cuisine can be enjoyed on-the-go while exploring the city’s array of eclectic neighborhoods. To avoid tourist traps, spend more time eating authentic cuisine and maximize your time visiting one of the world’s largest cities, food tours continue to be the popular choice for travelers to navigate Mexico City’s food culture with its varied regional cuisine and so much more.

For an insider’s view of Mexico City’s food scene, look no further than Eat Like a Local Mexico City. Born and raised in Mexico City, founder Rocio Vazquez Landeta takes travelers through the streets of this vibrant city to taste, explore and connect with Mexico City’s food scene, markets, restaurants and people. Discovering all the hidden gastronomic gems that only locals know, Eat Like a Local Mexico City’s food journeys showcase the cutting-edge restaurants along with secret food stalls and street food that offer the most authentic Mexican cuisine. The travel company now offers four new diverse food tours and experiences detailed below.

The Vegan Market & Roma Norte Adventure is a curated tour featuring local Mexican vegan dishes and highlights a mix of vegan restaurants in Roma Norte. Visit hip coffee shops and authentic street food delicacies at the flower market, the largest wholesale flower market in the city where travelers can enjoy grilled corn, squash blossom cheese-free quesadillas and the most complete fruit tasting with more than 12 local varieties. The tour also includes non-vegan restaurants with outstanding vegan dishes, including one of Enrique Olvera’s restaurants (Pujol owner and head chef). The vegan food tour is a dynamic collaboration with Eat Like a Local’s founder and Astrid Ceballos, a vegan chef who manages Palacio de Hierro’s healthy food. Astrid Ceballos guides the vegan tour on Monday, Wednesday and Friday when she is not cooking and teaching at her raw vegan cooking school. The group savors craft coffee, tamales, green mole mixiotes, al pastor tacos made with oyster mushrooms, grilled corn, fruit, high end tacos, smoothies, quesadillas, delicious desserts and a mezcal cocktail. The vegan tour is offered from Monday to Saturday from 10:00 to 2:30 ($110USD per person) in the flower market and Roma Norte.

The Roma Norte at Night: Mezcal & Pulque is a relaxed culinary safari that explores the trendy neighborhood of Roma Norte. The first stop highlights good street corn covered in mayo, lime, cheese and chili powder. Delicious tortas are found at a hidden stall that serves a famous soup called birria and adventurous foodies can try suadero – brisket cooked in lard for several hours and sprinted with cilantro and onion, a Mexico City classic. The group visits one of Eat Like a Local’s favorite stalls serving tacos for more than 60 years and can try campechano, pork rinds and steak, wrapped in a warm freshly made tortilla. Covering most modern aspects of Mexico City gastronomy, the tour visits a fusion taco place where Argentinian and Mexican food combine to create one delicious taco of caramelized onions, goat cheese, pumpkin seeds, steak and dried chilis. Taste the street quesadilla next and try squash blossom, chicken, potatoes and chorizo or mushrooms with or without cheese because Mexico City is the only city where quesadillas are made without cheese. End the food tour with a warm churro and this is where the liquor part of the tour begins. Pulque is a fermented drink made with agave juice often mixed with fruits, caramel or even cookies. Stop by a traditional pulque place and learn about this beverage’s history while tasting 3 different flavors of pulque. End the tour at a trendy mezcal and wine shop where the group can try 4 different kinds of mezcal, Mexican wine or craft beer. The tour runs from Tuesday to Saturday 19:00 – 22:30 ($110USD per person including unlimited food, 4 mezcals and 3 pulques).

The Food Tour with Kids starts in the beautiful Condesa neighborhood with coffee for the parents and hot chocolate for the kids. This foodie adventure takes parents and kids to the flower market where kids can taste delicious tacos, cheese quesadillas, candy, corn, ice cream and jicaletas, a Mexican treat made with jicama sprinkled with flavored sugar. Parents can relax while Eat Like a Local’s expert guides take care of the kids, creating challenges and adventures to keep them interested. The guides will teach the kids how to subway surf, interesting and cool facts about Mexico´s history, let them play with corn dough and the kids will be rewarded with a tiny piñata and candy at the end of the tour. Kids will join the Brave and Adventurous Kids Travelers Club with a commemorative pin as a token of finishing the tour. The tour ends in Condesa with fun gummy bears and lime popsicles and a stop at a cool playground where the parents can have a refreshing cocktail at a bar nearby. The tour runs every day from 10:00 t0 14:00 ($110USD per person).

The Food Tour for Bachelors and Bachelorettes is a special tour created specifically for groups the day after bachelor and bachelorette parties.  Starting at 11:30am, the tour begins with coffee and coconut water, as the group visits several street food stalls. Riding the subway to the flower market, enjoy beer, carnitas, candy, fruit and other Mexican delicacies at the market. The group then participates in a pulque tasting  at a 100-year-old pulquería. Walking around Roma Norte, experience an alcohol-based ice-cream shop tasting mezcal and passion fruit or margarita sorbet and other great mezcals, Mexican wine or craft beer. This special tour is available upon request ($110USD per person; the organizer is free).

Mexico City native and founder Rocio Vazquez Landeta shares the city that she grew up in and is committed to supporting the community in her city.  Eat Like a Local Mexico City is the only Mexican-founded food tour agency that actively promotes economic growth and creates opportunities for families within the traditional markets. All of Eat Like a Local’s food tours sponsors English lessons for children at Tacubaya neighborhood. Eat Like a Local developed the  80iq program, a complete social program dedicated to supporting local children. In partnership with Traso AC, children are given weekly boxing lessons, citizenship workshops and a psychology companion. The parents receive parenting and nutritional counseling. 80iq provides weekly English lessons and monthly inspiration workshops where the children will meet amazing people and learn about different careers. Eat Like a Local guests can meet the children every Friday at 5:00, 80iq and Traso team, organize book readings where guests can read to the children and parents and then ask them questions about the book. The children of  La Merced Market will join this program, benefiting more than 30 children. 80iq will also provide financial education for the mothers, where they will learn about credit, how to create a savings account and a monthly budget and developing strategies to achieving financial independence.

About Eat Like a Local Mexico City

The founder and mastermind behind Eat Like a Local Mexico City, Rocio Vazquez Landeta was born and raised in Mexico City. For several years, she worked in public relations and marketing for luxury brands such as Mont Blanc and Mercedes Benz. Rocio decided to create Eat Like a Local Mexico City three years ago after a horrible tour in Turkey. A world traveler with more than 23 countries and 65 cities under her belt, Rocio is a sustainable tourism researcher, an avid reader, a food expert and entrepreneur. She left her job as Social Media Director at DDB Group managing international brands such as McDonalds, Kellogg’s, Danone and Hasbro, to follow her passion for her city and its people to create a tourism product that promotes cultural exchange and economic growth. Eat Like a Local Mexico City has an all-women team with people stemming from different backgrounds including sociologists, food stylists, art historians and textile designers. As a female-owned and operated company, Eat Like a Local Mexico City’s mission is to empower other women and create job opportunities that allow women in the local community to take care of their children and explore economic opportunities. www.eatlikealocal.com.mx.

Central District Brewing Presents Grand Opening Celebration with a Beer Release Party on May 18 and 19

In addition to the house-made beer releases, the two day event will feature live music, food, and special grand opening merchandise

Central District Brewing, the small batch brewery located in the central business district of Austin, Texas, will host its grand opening celebration on Saturday, May 18, from 11 a.m. to midnight, and Sunday, May 19, from noon to 8 p.m. The two day event will commemorate the official opening of the local brewery with a day of entertainment, Batch kolaches, live music, special opening merchandise, and the release of four new beers: Belgian Wit, Belgian Pale Ale, French Saison and Ultra Limited Hazy IPA. The event will be free to attend. Food and drinks will be available for purchase. Those interested in attending are encouraged to RSVP before the event at facebook.com/events/287746205468047/.

“We’re thrilled to finally begin serving our own beers,” said Julie Ballato, co-owner of Central District Brewing. “It’s been a long time coming with some setbacks along the way but we’re here. The community has been ultra supportive and understanding so we’re excited to hear from them. Additionally, the delay has really allowed us to showcase some of our favorite beers around town.”

The brewery will continue to serve rotating options from local breweries who don’t often distribute their beers or have a very small footprint in the marketplace, including Brewtorium, Lazarus Brewing, and Roughhouse Brewing. Central District Brewing will unveil four house-made beers during the grand opening event, including its Belgian Wit,  Belgian Pale Ale,  French Saison, and Ultra Limited Hazy IPA.

Co-owner and Master Brewer Adam Duley has homebrewed for many years; he received his master’s in brewing and completed a six-week apprenticeship at the Lost Abbey and Port Brewing in California. Central District Brewing’s small brewhouse allows for Duley to produce approachable pillar beers, seasonals, and experimental beers.

Central District Brewing is located at 417 Red River St. Austin, Texas 78701. The brewery is open from 4 p.m. to 10 p.m., Wednesday to Thursday, 2 p.m. to midnight on Friday, 11 a.m. to midnight on Saturday, and 12 p.m. to 8 p.m. on Sunday. Central District Brewing is closed on Monday and Tuesday. For more information, please visit Central District Brewing’s website, www.centraldistrictbrewing.com, or follow the brewery on Facebook (/centraldistrictbrewing) and Instagram (@centraldistrictbrewing).

ABOUT CENTRAL DISTRICT BREWING

Central District Brewing opened on Red River Street, just a block from the Austin Convention Center, in March 2019. Helmed by husband-and-wife duo Adam and Angela Duley and Joe and Julie Ballato, the small-batch brewery focuses on seasonal and small-batch beers developed by Adam, the Master Brewer of Central District Brewing. The brewery began producing a roster of rotating house options in May 2019. In addition to beer, Central District Brewing offers food from Batch Craft Beer & Kolaches. The 1,500 square foot space features a post-industrial modern setting with copper accents and live ferns.

Sensational Salads

Add fruits, veggies to meals for plant-forward nutrition

Adding more fruits and vegetables is one of the simplest ways to make at-home meals healthier for your family.

Focusing your plate on more of the good stuff – vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish – can help you cut back on the not-so-good stuff, including refined carbohydrates, added sugars, processed meats, sodium and saturated and trans fats, according to the American Heart Association.

While some may think meat makes the meal and it can be part of an overall healthy eating pattern, a survey from Aramark, the largest U.S. based food service company, found many people want to ease up on meat consumption, and 2 out of 3 want to eat more fruits and vegetables. The company made sweeping changes to incorporate more plants into its menus, resulting in meals with fewer calories, less saturated fat and reduced sodium.

Punching up the plants on your plate can lead to better nutrition in your house, too. Try putting vegetables and fruits center-stage with these heart-healthy salads.

To help encourage healthier communities, the American Heart Association and Aramark have made it simple for you to learn better nutrition and lifestyle habits and to share that information. For more recipes, tips and resources, visit heart.org/healthyforlife.

Make the Most of Seasonal Fruits and Veggies

For many people, warmer weather means more time outdoors and food cooked on the grill. To help make your meals more nutritious, consider these ideas to choose, store and enjoy warm-weather fruits and veggies:

Corn

Straight from the cob, sweet corn is packed with fiber and antioxidants and can be grilled, boiled or even microwaved. Try tossing it with a small amount of light mayonnaise, lime juice, smoked paprika and cayenne pepper for a simple version of Mexican Street Corn.

Cucumbers

Prep is a breeze with cucumbers, which can be eaten raw with or without the peel. For a no-fuss salad, toss together cucumbers, onion and fresh dill then add a dash of sugar, salt and pepper plus a splash of cider vinegar.

Tomatoes

Full of nutrients, including vitamins A and C and the antioxidant lycopene, tomatoes are a popular option for seasonal dishes. Store them stem-up on the counter, rather than in the fridge, to prevent bruising and enhance the flavor.

For more ways to introduce fruits and veggies to fresh, seasonal meals, visit Aramark’s wellness blog at fyp365.com.

Tangy Kale Slaw with Cilantro and Honey

Recipe courtesy of Aramark

Servings: 6

  • 2          tablespoons red wine vinegar
  • 1          tablespoon light mayonnaise
  • 1          tablespoon honey
  • 1 1/2    teaspoons cilantro leaves, washed and chopped
  • 1          teaspoon lime juice
  • 1/4       teaspoon kosher salt
  • 1/8       teaspoon ground black pepper
  • 2          cups kale leaves, washed, shredded and stems removed
  • 1/2       cup red cabbage leaves, washed and shredded
  • 1/2       cup carrot, trimmed and shredded
  • 1/4       cup green onion, trimmed and thinly sliced
  1. In bowl, combine vinegar, mayonnaise, honey, cilantro, lime juice, salt and pepper. Whisk until well blended.
  2. Add kale, red cabbage, carrot and onion. Toss to coat.
  3. Cover and keep chilled prior to serving.

Nutritional information per serving: 40 calories; 1 g protein; 1 g fiber.

Watch video to see how to make this delicious recipe!

Black-Eyed Pea, Corn and Rice Salad

Recipe courtesy of the American Heart Association

Servings: 6

  • 2          cans (15 1/2 ounces each) no-salt-added or low-sodium black-eyed peas, rinsed and drained
  • 1          can (15 1/4 ounces) low-sodium or no-salt-added whole-kernel corn
  • 1          package (8 1/2 ounces) brown rice, microwaved according to package directions and broken into small pieces
  • 2          medium ribs celery, chopped
  • 1          medium bell pepper, seeded and chopped
  • 1/4       cup chopped fresh parsley
  • 1          tablespoon extra-virgin olive oil
  • 1          tablespoon water
  • 1/8       teaspoon black pepper
  1. In large bowl, stir peas, corn, rice, celery, pepper, parsley, olive oil, water and black pepper until combined.

Nutritional information per serving: 231 calories; 10 g protein; 7 g fiber.

Simple Persian Salad

Recipe courtesy of the American Heart Association

Servings: 4

  • 2          medium cucumbers, seeded and diced
  • 4          medium tomatoes, diced
  • 1          medium red onion, diced
  • 1/4       cup chopped fresh mint or parsley
  • 2          tablespoons fat-free feta cheese, crumbled
  • 2          medium limes, juice only
  • 1          tablespoon extra-virgin olive oil
  • 1/2       teaspoon black pepper
  1. In bowl, stir cucumbers, tomatoes, onion, mint and feta. Cover and refrigerate 20 minutes.
  2. In small bowl, whisk lime juice, oil and pepper until well blended.
  3. Pour dressing over salad, tossing gently to coat.

Nutritional information per serving: 88 calories; 3 g protein; 3 g fiber. (Family Features)

SOURCE:
American Heart Association/Aramark

Add Fruits, Veggies to Meals for Plant-Forward Nutrition

Adding more fruits and vegetables is one of the simplest ways to make at-home meals healthier for your family.

Focusing your plate on more of the good stuff – ­vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish – can help you cut back on the not-so-good stuff, including refined carbohydrates, added sugars, processed meats, sodium and saturated and trans fats, according to the American Heart Association.

While some may think meat makes the meal and it can be part of an overall healthy eating pattern, a survey from Aramark, the largest U.S. based food service company, found many people want to ease up on meat consumption, and 2 out of 3 want to eat more fruits and vegetables. The company made sweeping changes to incorporate more plants into its menus, resulting in meals with fewer calories, less saturated fat and reduced sodium.

Punching up the plants on your plate can lead to better nutrition in your house, too. Try putting vegetables and fruits center-stage with these heart-healthy salads.

To help encourage healthier communities, the American Heart Association and Aramark have made it simple for you to learn better nutrition and lifestyle habits and to share that information. For more recipes, tips and resources, visit heart.org/healthyforlife.

Black-Eyed Pea, Corn and Rice Salad

Recipe courtesy of the American Heart Association

Servings: 6

  • 2          cans (15 1/2 ounces each) no-salt-added or low-sodium black-eyed peas, rinsed and drained
  • 1          can (15 1/4 ounces) low-sodium or no-salt-added whole-kernel corn
  • 1          package (8 1/2 ounces) brown rice, microwaved according to package directions and broken into small pieces
  • 2          medium ribs celery, chopped
  • 1          medium bell pepper, seeded and chopped
  • 1/4       cup chopped fresh parsley
  • 1          tablespoon extra-virgin olive oil
  • 1          tablespoon water
  • 1/8       teaspoon black pepper
  1. In large bowl, stir peas, corn, rice, celery, pepper, parsley, olive oil, water and black pepper until combined.

Nutritional information per serving: 231 calories; 10 g protein; 7 g fiber.

Simple Persian Salad

Recipe courtesy of the American Heart Association

Servings: 4

  • 2          medium cucumbers, seeded and diced
  • 4          medium tomatoes, diced
  • 1          medium red onion, diced
  • 1/4       cup chopped fresh mint or parsley
  • 2          tablespoons fat-free feta cheese, crumbled
  • 2          medium limes, juice only
  • 1          tablespoon extra-virgin olive oil
  • 1/2       teaspoon black pepper
  1. In bowl, stir cucumbers, tomatoes, onion, mint and feta. Cover and refrigerate 20 minutes.
  2. In small bowl, whisk lime juice, oil and pepper until well blended.
  3. Pour dressing over salad, tossing gently to coat.

Nutritional information per serving: 88 calories; 3 g protein; 3 g fiber. (Family Features)

SOURCE:
American Heart Association/Aramark

Enjoy the Goodness of Grapes for Healthy Snacks and Meals

Establishing a regular pattern of healthy snacks and meals made from fresh, whole foods is essential to promoting good health. Fresh grapes always make a great snack because they are tasty, healthy and portable. Yet grapes can also be used as an ingredient to make good-for-you dishes that are just as satisfying as they are healthy.

According to an IFIC Food and Health survey, consumers are looking more and more to foods for health benefits, with cardiovascular health topping the list as the leading benefit sought. Grapes of all colors – red, green and black – are a natural source of beneficial antioxidants and other polyphenols. Plus, they are naturally fat-free, cholesterol-free and low in sodium. Pairing heart-healthy grapes with other healthy ingredients – including fish, legumes, whole grains and vegetables – offers a vast array of options for nutritious make-at-home dishes.

In these recipes for Chicken Larb with Grapes, Trout with Grape and Lentil Salad, and Smashed Cucumber and Grape Salad, grapes add a juicy burst of flavor, vibrant color and crunch to deliver wholesome meals with bold flavors and fresh textures.

Go for a Grape Snack

Snacking, for many people, is a significant part of daily food consumption, thus making smart snack choices a vital part of promoting good health. According to a study conducted by Mintel, 94 percent of adults snack daily, and 55 percent of people said they snack 2-3 times per day. Grapes are a healthy and hydrating choice without the added fat, salt and sugar found in many processed snacks.

For more meal inspiration for healthy eating, visit GrapesfromCalifornia.com.

Trout with Grape and Lentil Salad

Servings: 4

  • 3/4       cup green lentils, uncooked
  • 2 1/2    cups water
  • 2          tablespoons minced shallot
  • 1 1/2    cups halved red California grapes
  • 1/4       cup fresh chopped dill
  • 1/4       cup chopped walnuts
  • 2          tablespoons lemon juice
  • 1          teaspoon lemon zest
  • 1          tablespoon white balsamic vinegar
  • 1          tablespoon, plus 2 teaspoons, olive oil, divided
  • 1          cup arugula
  • 1/2       teaspoon sea salt, divided
  • 1/4       teaspoon pepper, plus additional, to taste, divided
  • 4          trout fillets (4-6 ounces each), skin on
  • 1/2       teaspoon lemon zest
  1. In medium saucepan, combine lentils with water. Bring to boil then reduce heat to simmer; cover and cook 15 minutes. Turn off heat and allow lentils to steam 5 minutes; drain and let cool.
  2. In medium bowl, combine lentils, shallot, grapes, dill, walnuts, lemon juice, lemon zest, vinegar, 1 tablespoon olive oil, arugula, 1/4 teaspoon salt, and pepper, to taste; set aside.
  3. Heat oven to broil. Move rack to highest position.
  4. Sprinkle trout fillets with lemon zest, remaining salt and 1/4 teaspoon pepper; brush with remaining olive oil. Broil trout 4-5 minutes. Serve with lentil salad.

Nutritional information per serving:  480 calories; 40 g protein; 36 g carbohydrates; 20 g fat (38% calories from fat); 3 g saturated fat (4% calories from saturated fat); 80 mg cholesterol; 380 mg sodium; 10 g fiber.

Chicken Larb with Grapes

Prep time: 20 minutes

Cook time: 10 minutes

Servings: 4

  • 1/2       red onion, thinly sliced
  • 2          cups halved red California grapes
  • 2          tablespoons rice vinegar
  • 2          tablespoons vegetable oil
  • 1          pound ground chicken
  • 1/4       teaspoon salt
  • 1/4       teaspoon freshly ground black pepper
  • 1-2       Thai chilies, thinly sliced
  • 2          teaspoons fish sauce
  • 3          tablespoons lime juice
  • 1/4       cup coarsely chopped cilantro
  • 3          tablespoons coarsely chopped mint leaves
  • 4          cups steamed jasmine rice
  • 2          cups shredded green cabbage
  • 2          tablespoons chopped roasted and salted peanuts
  1. In medium bowl, combine onion, grapes and rice vinegar; set aside.
  2. In large skillet, heat oil over medium-high heat. Add chicken and cook, stirring frequently until just cooked through, about 6-7 minutes. Season chicken with salt and pepper. Stir in chilies, fish sauce, lime juice, cilantro and mint.
  3. Divide rice between four serving dishes and top with chicken, cabbage, marinated onions and grapes; sprinkle with peanuts.

Nutritional information per serving: 540 calories; 26 g protein; 65 g carbohydrates; 19 g fat (32% calories from fat); 3.5 g saturated fat (6% calories from saturated fat); 100 mg cholesterol; 480 mg sodium; 3 g fiber.

Smashed Cucumber and Grape Salad

Prep time: 20 minutes

Servings: 6

  • 1 1/4    pounds English or Persian cucumbers, ends trimmed
  • 1          teaspoon kosher salt
  • 2          tablespoons rice vinegar
  • 1          tablespoon reduced-sodium soy sauce
  • 2          teaspoons granulated sugar
  • 1-2       teaspoons chili oil
  • 1          teaspoon toasted sesame oil
  • 1          cup halved California grapes
  • 2          scallions, thinly sliced
  • 2          teaspoons toasted sesame seeds
  1. Using rolling pin, smash whole cucumbers lightly, just enough to break open. Tear or cut into 1 1/2-inch pieces and season with salt. Transfer to sieve and let drain 10 minutes.
  2. In large bowl, whisk vinegar, soy sauce, sugar, chili oil and sesame oil; stir in grapes and scallions. When cucumbers finish draining, add to bowl with grape mixture and stir to combine.
  3. Sprinkle with sesame seeds and serve.

Nutritional information per serving: 70 calories; 1 g protein; 11 g carbohydrates; 2.5 g fat (32% calories from fat); 0 g saturated fat; 0 mg cholesterol; 170 mg sodium; 1 g fiber. (Family Features)

SOURCE:
California Table Grape Commission

The Best Gift for Mother’s Day? Help Mom Live a Long, Healthy Life with the Mediterranean Diet (and These Delicious Recipes)

The Mediterranean-style eating pattern is shown to prevent disease and increase longevity. This Mother’s Day help Mom make the lifestyle changes that lead to ongoing health. Amy Riolo’s new diabetes-friendly cookbook—which is based on recipes she wrote for her own mother after she was diagnosed with diabetes—is full of quick, easy, and flavorful recipes she will love.

          May is Mediterranean Diet Month, and with Mother’s Day just around the corner, most of us are busy planning the perfect present for Mom. The usual gifts of flowers and cards are nice ideas, but best-selling author, chef, television personality, and educator Amy Riolo says the greatest gift you could give your mother is helping her achieve lasting health.

          “The best way to show love to your mother on Mother’s Day is by making a meaningful contribution to her life,” says Riolo, author of the American Diabetes Association’s The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking (American Diabetes Association, May 2019, ISBN: 978-1-580-40702-1, $22.95).”Let your mom know that you love her, and that’s why you want her to live a long, healthy, and happy life. Introducing her to the healthful and delicious dishes from the Mediterranean region is a great way to do just that.”

          You’ve likely heard of the Mediterranean diet, which was recently named best overall diet of 2019 and has been shown to help extend your lifespan by roughly a decade. This eating pattern has also been linked to preventing heart attacks, strokes, certain cancers, and diabetes, and reducing inflammation. It may even help lower your risk of dementia by a third.

          The Mediterranean eating pattern centers around seasonal produce, fish and seafood, poultry, eggs, dairy, and small amounts of meat and sweets. Riolo says that part of what makes this diet so successful is that people in the Mediterranean region consider food to be a friend and ally—a source of pleasure, nutrition, history, medicine, and tradition. When combined with lifestyle choices like communal eating and physical activity, the Mediterranean diet is believed to contribute to remarkable longevity in the region. For example, residents in Sardinia are ten times more likely to live past 100 than people in the United States.

          Riolo says Mother’s Day is the perfect time to help your mother make the lifestyle changes that can give her a longer and more joyful life. Read on for three ways you can celebrate your love for your mom and help her start living a healthier life.

Prepare a delicious Mediterranean-style Mother’s Day lunch. Show Mom how much you love her by preparing her a special Mother’s Day meal. Offering a lunch that features delicious and healthy Mediterranean-inspired dishes is the perfect way to celebrate with your mom and the rest of your family. Not only is this a great time to enjoy healthy food, it’s also a chance to reap the benefits of communal eating, a long-upheld tradition in Mediterranean communities. Sharing a table and enjoying camaraderie with loved ones provides a sense of comfort, security, and stability. Below you’ll find a tempting sample lunch menu from the cookbook.

Give Mom a copy of The Mediterranean Diabetes Cookbook, 2nd Edition. Help your mother rediscover the joy of eating food that’s full of flavor while still being healthful. Riolo created many of the recipes in the cookbook after her own mother was diagnosed with diabetes. Full of more than 200 delicious, authentic, and naturally nutritious recipes, The Mediterranean Diabetes Cookbook, 2nd Edition guides you on a culinary journey through the flavors of Italy, Greece, Turkey, Egypt, and more. The recipes are quick and easy to prepare, and can be enjoyed by people with or without diabetes.

Help her stock a healthy Mediterranean pantry. A well-stocked pantry saves time, money, and stress, and makes it easy to eat more healthy meals. With a full Mediterranean pantry in place, Mom can whip up fresh and delicious dishes in just minutes. For Mother’s Day, treat her to a shopping trip and stock her pantry with the basics she’ll need to continue cooking healthy meals. (Please see the attached sidebar for a checklist of essential foods and products you’ll need to stock a ready-to-cook Mediterranean pantry.)

          Ready to start planning an unforgettable Mother’s Day feast? Read on for a healthy and delicious menu to share with Mom and the rest of your family.

Swordfish Alla Ghiotta
Gluten-free

Serves: 4 | Serving Size: 1 Fillet | Prep Time: 5 Minutes | Cook Time: 25 Minutes

This is one of my favorite recipes to teach. I first printed it in my Italian Diabetes Cookbook. Since swordfish is not always stocked in American supermarkets, it’s a good idea to call ahead to find out when a shipment will be arriving and place an order. Pumpkin swordfish, tuna, haddock, and cod can all be substituted for swordfish when making this recipe. The swordfish also tastes great grilled with the sauce spooned over the top.

1 Tbsp extra-virgin olive oil
2 medium stalks celery, diced
2 cloves garlic, minced
2 cups boxed no-salt-added chopped tomatoes, or canned no-salt-added petite diced tomatoes
3 Tbsp freshly chopped basil
1/8 tsp unrefined sea salt
1/8 tsp freshly ground black pepper
Dash crushed red pepper
2 Tbsp capers, rinsed and well drained
1/4 cup green olives (such as Sicilian Colossal or
Cerignola), rinsed, drained, pitted, and roughly chopped
4 (1/4-lb) boneless swordfish fillets

Heat olive oil in a large skillet over medium heat. Add celery and sauté until tender, approximately 5 minutes, stirring occasionally. Add garlic and cook until it releases its aroma, but do not let garlic turn brown.

Stir in chopped tomatoes, basil, salt, pepper, crushed red pepper, capers, and olives. Mix well to combine, and cover. Reduce heat to low and simmer for 5 minutes.

Carefully remove lid from tomato sauce and add swordfish fillets into simmering sauce. Cover and cook for 10–15 minutes or until fish is cooked through.

Transfer fish to a serving platter, top with sauce, and serve.

Choices/Exchanges 
2 Nonstarchy Vegetable, 3 Lean Protein, 1 Fat

Calories 210
Calories from fat 80
Total fat 9.0 g
Saturated fat 1.9 g
Trans fat 0.0 g
Cholesterol 45 mg
Sodium 450 mg
Potassium 890 mg
Total carbohydrate 8 g
Dietary fiber 3 g
Sugars 5 g
Protein 24 g
Phosphorus 350 mg

Healthy Living Tradition
In Sicily and Calabria, the ghiotta style of cooking has been around for centuries. In addition to swordfish, stockfish is also prepared this way. Celery, green olives, capers, and black pepper are essential to any ghiotta recipe. You can use the onion and caper variety of your choice.

Broccoli and Spinach Salad with Blueberries, Feta, and Buttermilk Dressing
Gluten-free, Vegetarian

Serves: 6 | Serving Size: 1 Cup | Prep Time: 15 Minutes | Cook Time: None

I decided to offer this as an antioxidant-infused snack prior to a class and wanted you all to have it on hand for quick meals. Try adding leftover chicken, fish, or quinoa to make a complete meal.

1/2 lb fresh baby spinach
1 cup chopped broccoli
1/2 ripe avocado
1/4 cup blueberries
1/4 cup crumbled feta cheese
1/4 cup roasted sunflower seeds
1/2 cup fat-free plain Greek yogurt
1/4 cup fat-free buttermilk
1 clove garlic
Juice and zest of 1 lemon
1 tsp poppy seeds
A few sprigs of fresh dill and/or other herbs
Freshly ground black pepper, to taste

Place spinach, broccoli, avocado, blueberries, feta cheese, and sunflower seeds in a large bowl or on a large platter.

Place yogurt, buttermilk, garlic, lemon juice and zest, poppy seeds, herbs, and pepper in blender and blend to combine. (If not using a blender, ingredients can also be whisked in a bowl until combined.)

Pour dressing over salad and serve immediately.

Choices/Exchanges
½ Carbohydrate, 1 ½ Fat

Calories 100
Calories from fat 50
Total fat 6.0 g
Saturated fat 1.2 g
Trans fat 0.0 g
Cholesterol 5 mg
Sodium 105 mg
Potassium 430 mg
Total carbohydrate 8 g
Dietary fiber 3 g
Sugars 3 g
Protein 6 g
Phosphorus 155 mg

Healthy Living Tradition
Combining broccoli with other superfoods such as blueberries and avocado is a great way to get more nutrients in your diet.

MangoMiSu (Mango Tiramisu)
Vegan

Serves: 8 | Serving Size ½ Cup |
Prep Time: 5 Minutes, Plus at Least 6 Hours Chilling Time | Cook Time: None

The rich, indulgent flavors of traditional tiramisu are reserved for special occasions in Italy. This version combines yogurt, mango, and cooling cardamom for a light, uplifting treat that is perfect for a healthy indulgence any time of year. Keep in mind that the MangoMiSu needs to set for a minimum of 6 hours or overnight. Peaches and pineapple also work well in this recipe.

12 BelVita breakfast biscuits, golden oat
16 oz fresh mango cubes, or frozen and thawed, divided
2 Tbsp light agave nectar
1 tsp cardamom
1 tsp vanilla extract
2 cups fat-free organic vanilla yogurt, divided
1/2 cup strawberries
8 fresh mint sprigs

Line the bottom of an 8-inch wide bowl with 4–6 biscuits, making an even layer. (You may need to break a few to get them to fit.)

Purée 8 oz mango cubes by placing them in a food processor and processing until liquid. Using a spatula, remove from food processor. Add agave nectar, cardamom, and vanilla to mango purée.

Pour or spoon half of the mango purée over the biscuits. Spoon 1 cup of yogurt over mango purée evenly. Scatter remaining mango cubes over the yogurt, reserving 1 Tbsp for garnish. Sprinkle the strawberries over the mangoes, and top the fruit with remaining 6–8 biscuits.

Pour remaining half of mango purée over the biscuits. Top with remaining yogurt, and smooth out to cover surface. Scatter remaining 1 Tbsp mango cubes over the top. Cover with plastic wrap and refrigerate 6 hours or overnight or until set.

Serve 1/2-cup portions in small dessert cups. (Alternative plating idea: To plate as 8 individual servings rather than using a large bowl, simply layer 1/8 of each ingredient in a glass dessert dish or wine glass.) Garnish each serving with a mint sprig.

Choices/Exchanges 
2 Carbohydrate, ½ Fat

Calories 170
Calories from fat 30
Total fat 3.5 g
Saturated fat 0.3 g
Trans fat 0.0 g
Cholesterol 0 mg
Sodium 110 mg
Potassium 230 mg
Total carbohydrate 31 g
Dietary fiber 2 g
Sugars 19 g
Protein 4 g
Phosphorus 85 mg

          “Getting healthy and staying that way means adopting a lifestyle that allows you to enjoy more nutritious homecooked meals and share them with the ones you love,” concludes Riolo. “There’s no better time than Mother’s Day to help your mom make a commitment to eat fresh and delicious foods that will keep her healthy and well for years to come.”

Starting a Mediterranean Pantry

Excerpted from The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking 
(American Diabetes Association, May 2019, ISBN: 978-1-580-40702-1, $22.95)

          Best-selling author, chef, television personality, and educator Amy Riolo says a well-stocked pantry saves time, money, and stress when you’re ready to cook. And most importantly, it encourages you to eat healthfully. This essential checklist contains all the ingredients you’ll need to prepare delicious and nutritious Mediterranean-inspired meals.

Items to Stock in Your Pantry
The following items are categorized by where they are found in grocery stores.

Baking
Active dry yeast
Agave nectar
Almond extract
Baking powder
Baking soda
Cocoa powder, unsweetened
Cornmeal
Cornstarch
Flour, all-purpose, unbleached; barley; bread;
chickpea; semolina; spelt; whole-wheat;
whole-wheat pastry
Polenta
Salt, kosher
Sea salt, unrefined
Sugar, natural
Vanilla extract

Beans and Legumes
“I prefer using dried beans and legumes, but if you are not used to using them, or might need them to be ready to use in a pinch, I recommend keeping canned varieties on hand as well,” says Riolo.

Black beans, canned, reduced-sodium
Cannellini beans, canned, reduced-sodium
Chickpeas, canned, low-sodium
Lentils (brown), canned
or dried, no-salt-added

Herbes de Provence (Dried)
Basil
Lavender
Marjoram
Oregano
Rosemary
Sage
Tarragon
Thyme

Italian Specialty
Anchovy fillets, packed in olive oil
Artichoke hearts, canned
Bread crumbs, plain
Capers, packed in water
Espresso coffee
Ladyfingers
Olives, green, black, Kalamata, Niçoise,
and Gaeta
Roasted red peppers, jar
Tomato paste
Tomato purée
Tomatoes, canned, low-sodium
(diced and fire-roasted)
Tuna, canned, packed in water

Miscellaneous
Dijon mustard
Garlic
Granola, low-fat, almond
Honey

Nuts and Dried Fruit
Almonds, blanched
Chestnuts, jar, whole,
roasted or steamed
Dates
Pine nuts
Pistachios, shelled
Raisins
Walnuts

Oils and Vinegars
Corn or vegetable oil, expeller-pressed
Nonstick cooking spray
Olive oil, extra-virgin
Vinegar, apple cider, balsamic, white, distilled

Pasta and Grains
Bulgur wheat
Couscous
Orzo
Quinoa
Rice, arborio, basmati, medium-grain, wild
Whole-wheat pasta, spaghetti, penne rigate

Spices and Seeds
Allspice
Anise seeds
Caraway seeds
Cayenne pepper
Chili powder
Cinnamon and cinnamon sticks
Cloves, whole and ground
Coriander, ground
Crushed red pepper
Cumin
Fennel seeds
Flaxseeds
Ginger, ground
Green cardamom, ground and pods
Juniper berries
Mint
Nutmeg
Paprika
Peppercorns
Saffron
Seafood seasoning
Sesame seeds
Sumac
Turmeric
Za’atar

Stocks
“I prefer making homemade stocks and freezing them for future use,” says Riolo. “However, it’s also good to keep a few boxes on hand in a pinch.”

Chicken stock, reduced-sodium
Vegetable stock, reduced-sodium

Items for the Fridge
(Use local and organic if possible)
Carrots
Celery
Cheese, Parmesan, Romano, mozzarella,
feta, and goat
Eggs

Fresh Seasonal Produce
Herbs, fresh
Lemons
Lettuces, assorted
Milk, skim
Onions
Potatoes
Shallots
Sweet potatoes
Yogurt, plain, fat-free

Items for the Freezer
“While I prefer fresh food whenever possible, a well-stocked freezer can help when you are short on time,” says Riolo. “In terms of nutrition, frozen items (without high-fat ingredients or excess sodium) are often a better option than takeout and delivery items, which can sabotage a healthy lifestyle plan.”

Chicken breasts, boneless, skinless
Fish fillets
Phyllo dough
Vegetables, frozen

About the Author: 

Amy Riolo is the author of The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking (American Diabetes Association, May 2019, ISBN: 978-1-580-40702-1, $22.95). She is an award-winning, best-selling author, chef, television personality, and educator.

A graduate of Cornell University, Amy is considered a culinary thought leader who enjoys changing the way we think about food and the people who create it. Amy is a food historian, culinary anthropologist, and Mediterranean Diet advocate who makes frequent appearances on numerous television and radio programs both in the United States and abroad, including FOX TV, ABC, CBS, NBC, the Hallmark Channel, Nile TV, the Travel Channel, Martha Stewart Living Radio, and Abu Dhabi Television.

For more information about Amy, please visit www.amyriolo.com.

About the Book:
The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking (American Diabetes Association, May 2019, ISBN: 978-1-580-40702-1, $22.95) will be available at bookstores nationwide and from major online booksellers.

Juniper to Host Vigne del Malina Wine Pairing Dinner on Monday, May 6

Intimate al fresco dining experience to include six courses and five expertly paired wines

Photographer courtesy of Julia Keim.

Juniper is pleased to present a special wine dinner hosted with Italian wine producer, Vigne del Malina on Monday, May 6. Guests will enjoy a six-course meal paired with five wines, featuring dishes like a cold plate withraw oysters, peel-and-eat rosemary shrimp, and stone crab claws with sambuca mignonette and fresh tomato salsa; peach ricotta gnocchi with mint marigold in rose beurre blanc and lemon; buckwheat tagliatelle with confit duck ragu, brandied cherries, sage and poppy seeds, finished with espresso and amari served with various Italian cookies. Guests will be seated on the Juniper patio and enjoy courses presented “family style” and individually plated. A limited number of tickets are now available and can be purchased HERE.

Located between the two streams, the Malina and the Ellero, in Northern Italy, the vineyard Vigne del Malina has cultivated grapevines for centuries. Convinced that wine is a natural product of plant origin, all Vigne del Malina’s wine offerings are certified vegan and cultivated using environmentally friendly methods. Roberto Bacchetti of Vigne del Malina will be to present to speak on the wines.

Monday, May 6

7:30 p.m.

Juniper

2400 East Cesar Chavez Street #304

Austin, TX 78702

Social Media

Facebook:https://www.facebook.com/juniperatx/

Instagram: @juniperaustin

Website:https://juniperaustin.com/

About Juniper

Located in East Austin, Juniper is a farm-to-fork restaurant concept offering contemporary fare inspired by the old world standards and culinary traditions of Northern Italy and the rich flavors of Texas. Helmed by Owner Nic Yanes and Executive Chef Amanda Turner, Juniper’s menu features comforting yet innovative classics driven by locally sourced, sustainably minded ingredients, along with a forward-thinking beverage program. Through these offerings, Juniper provides a warm and memorable dining experience for all who visit. Since opening its doors in 2015, the neighborhood restaurant has gained attention and support as a rising star in the local community, boasting accolades like “2016 Best New Restaurants” in Austin Monthly, a top 10 spot in Austin American-Statesman’s “Top 25 Restaurants in the City,” and more. Locatedat 2400 E Cesar Chavez, St #304, Juniper offers dinner Tuesday through Thursday from 5:30 p.m. to 10 p.m. and Friday – Saturday from 5:30 p.m. to 11 p.m., and Sunday from 5:30 a.m. to 10 p.m. For more information on Juniper, please visitjuniperaustin.com or call (512) 220-9421. Follow Juniper onFacebook,Instagram andTwitter.

How to Create Fresh Spring Flavors

When it comes to healthy eating, looking for nutrient-rich foods to include in your diet is one of the more important goals. However, when warmer weather is in full swing, it may be tricky to incorporate nourishing foods that are versatile enough for grilling season.

For a keto- and paleo-friendly option ideal for grilling, consider using asparagus to please your crowd. With its peak season typically running through May and June, this vegetable can provide a much-needed flare to your seasonal feasts and be eaten warm or cold in appetizers, salads, side dishes and more.

Keep in mind this multiuse food aligns with a variety of cooking methods, according to the Michigan Asparagus Advisory Board: saute 3 minutes, grill 5 minutes, steam 5 minutes or roast 15 minutes.

In addition to quick and easy preparation, asparagus also allows for loads of wholesome health benefits with its low-calorie qualities and sources of fiber, folate and vitamins. To get the most nutritional value out of your asparagus, consider buying the veggie when it’s in-season from your local area instead of purchasing imported asparagus. Grown by over 100 family farmers in the United States, Michigan asparagus can be used in a tasty, savory dish like Grilled Bacon-Wrapped Asparagus for a fresh family meal.

For more asparagus-inspired recipes and information, visit michiganasparagus.org .

Grilled Bacon-Wrapped Asparagus

Prep time: 5 minutes

Cook time: 8 minutes

Servings: 6-8

  • 1          pound Michigan Asparagus
  • olive oil
  • 1          package uncooked bacon, thin sliced
  • balsamic glaze (optional)
  • salt, to taste
  • pepper, to taste
  1. Wash asparagus and trim ends.
  2. Place asparagus on tray and drizzle with olive oil. Toss to coat.
  3. Wrap 2-3 spears with one slice bacon. Repeat with remaining asparagus and bacon.
  4. Heat grill to medium heat and clean grates.
  5. Place asparagus bundles on grill and cook 3-4 minutes per side, or until bacon is crispy.
  6. During last minute of grilling, brush asparagus bunches with balsamic glaze, if desired. Avoid adding glaze too soon or it may burn.
  7. Add salt and pepper, to taste. (Family Features)

Photo courtesy of Getty Images

SOURCE:
Michigan Asparagus Advisory Board