California Avocados the Breakfast Super food

Eggs-traordinary California Avocado Breakfast Muffins recipe below article.

(NAPSI)-Breakfast has long been considered the most important meal of the day, but hectic morning routines can sometimes get in the way of starting the day with a wholesome meal. California avocados, are the perfect fruit and nourishing breakfast solution for any busy morning schedule.

According to the Dietary Guidelines for Americans 2010, eating a nutrient-dense breakfast can help with weight maintenance, calorie balance and improved nutrient intake.

Nutrient-dense foods provide substantial amounts of vitamins, minerals and other nutrients, and relatively few calories. With nearly 20 vitamins, minerals and phytonutrients and 50 calories per serving ( 1/5 of a medium avocado), California avocados are a nutrition power house choice for breakfast.

In addition to helping the mind and body get started in the morning, studies show that breakfast eaters tend to have a higher intake of vitamins and minerals than breakfast skippers.

You can eat good-for-you California avocados as part of a healthy breakfast any number of ways, from topping your eggs with creamy slices of the fruit to using it to replace saturated fat in breakfast breads, muffins and shakes.

It's also a delicious and creamy alternative to traditional breakfast spreads such as butter or cream cheese, with the added benefit of contributing "good" mono- and polyunsaturated fats, with no cholesterol or sodium.

Registered dietitian Bonnie Taub-Dix, MA, RDN, CDN partnered with the California Avocado Commission to create a satisfying breakfast dish featuring nutrient-dense California avocados. Her Eggs-traordinary California Avocado Breakfast Muffins are moist and use California avocados as a replacement for other fat sources, and each muffin contains 90 calories.

"Avocados are one of the most versatile and flavorful fruits which is why I recommend them to my clients looking for quick, easy and filling breakfast ideas," said Taub-Dix.

"My breakfast muffin recipe combines high-quality protein from eggs and good fats from avocados to create a dish sure to help keep you feeling filled and fueled in the morning."

For this and other California avocado breakfast recipes created by registered dietitians, visit CaliforniaAvocado.com

Eggs-traordinary California Avocado Breakfast Muffins

Serves: 5

Yields: 15 mini muffins

Eggs-traordinary California Avocado Breakfast Muffins Ingredients

¾ cup grape tomatoes, chopped

1 cup fresh spinach leaves, chopped

1 ripe, fresh California avocado, seeded, peeled and diced

Salt, to taste

Pepper, to taste

¼ tsp. chipotle seasoning (optional)

2 large eggs

½ cup egg whites

1 Tbsp. crumbled feta cheese

Eggs-traordinary California Avocado Breakfast Muffins Instructions

1. Preheat oven to 350 degrees F.

2. Spray a standard-sized non-stick mini muffin tin with cooking spray.

3. In a medium-sized bowl, combine tomatoes, spinach, avocado, salt, pepper and optional chipotle seasoning.

4. Spoon two tablespoons of vegetable and avocado mixture into each mini muffin cup.

5. Beat eggs and egg whites together in a separate bowl.

6. Pour eggs over the vegetables until about a little more than three-quarters full.

7. Sprinkle egg muffin mixture with cheese.

8. Bake for about 20 minutes, or until eggs spring back to the touch.

Nutrition Information Per Serving: Calories 90; Total Fat 7 g (Sat 1.5 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 75 mg; Sodium 140 mg; Potassium 270 mg; Total Carbohydrates 4 g; Dietary Fiber 2 g; Total Sugars <1 g; Protein 4 g

Celebrate Summer With Mango Salsa

by Dana Angelo White, MS, RD, ATC

(NAPS)-Get your summer off to a healthy and delicious start with the ultimate summer snack-Mango Salsa! Mango's bright flavor and natural sweetness make it the perfect foundation for a versatile fruit salsa that can be paired with other summertime favorites or enjoyed solo as a refreshing snack.

Evolution Of Salsa

Originating from the Spanish word for "sauce," salsa first exploded on the American food scene in the 1980s. Available raw or cooked, mild or hot, and in a rainbow of colors, there is something for every palate.

With trends and seasonality in mind, chefs and home cooks began experimenting with creative ingredients. In recent years, exotic chili peppers and smoky flavors like chipotle found their way into the mix as Americans' love for spicy foods continues to heat up.

Today, salsa is one of America's favorite condiments. Salsa frequently tops must-have lists for picnics and game-watching parties.

The best thing about salsa is that the possibilities are endless! Enjoy thousands of flavor combinations using fruits, vegetables, chili peppers, citrus, beans and herbs. They're also supereasy to throw together. Just toss all the ingredients in a bowl to create a sensory explosion.

The Sweet Taste Of Summer

Add sunshine to every day by introducing notes of sweet and tangy mango to your family's favorite meals. Mango Salsa is a great summer staple because it's a nutritious, creative way to bring more flavor to your life and an added serving of fruits and vegetables.

Mango Nutrition

At 100 calories per cup, mangos pack a nutritional punch, making them a perfect snack anytime of day. This superfruit contains over 20 essential vitamins and nutrients, and each serving of mango is also fat free, sodium free and cholesterol free.

Tomato, Chive And Mango Salsa

Mango and tomato may sound like an unlikely combination, but you will not believe how well these fruits complement each other.

This quick and easy recipe combines fresh chives and spicy oregano with the brightness of mango and lemon to create a scrumptious and colorful salsa. Pile it high on burgers, tacos, chicken sausage or grilled fish, too-each ½-cup serving has only 31 calories!

Prep Time: 10 minutes

Tomato, Chive And Mango Salsa Ingredients:

1 cup fresh mango, diced

1-1/2 cups ripe tomatoes, diced

2 tablespoons fresh chives, minced

1 tablespoon lemon juice

1/2 teaspoon lemon zest

1/2 teaspoon fresh oregano leaves, minced

1/4 teaspoon sea salt

1/8 teaspoon freshly ground black pepper

Directions:

Combine all ingredients in a large bowl and stir. Serve or cover and refrigerate until needed.

Nutritional analysis per serving (1?2 cup salsa): Calories: 31; Protein: 1 g; Carbohydrates: 7 g; Fat: 0 g; Cholesterol: 0 mg; Sodium: 121 mg; Potassium: 191 mg; Fiber: 1 g

Five Fabulous Mango Salsa Ideas

Can't get enough? Try these other quick and easy mango salsa recipes. Serve up your favorite flavor combo with chips, whole grain crackers, burgers, chicken, seafood, grilled vegetables or pulled pork.

1.Combine finely chopped mango and cucumber with freshly squeezed lemon juice and lots of chopped fresh cilantro.

2. Roast diced mango, serrano chili and white onion in a 400-degree oven until tender. Cool, then pulse in a food processor until well combined but still chunky.

3. Toss diced mango with gently mashed avocado, freshly squeezed lime juice and a dash of hot sauce.

4. Cook down chopped mango with cider vinegar, jalapeño pepper, water and a pinch of salt for a tangy and naturally sweetened condiment.

5. Mix thinly cut strips of mango and jicama with chopped scallion, a splash of rice vinegar and a sprinkle of sea salt.

Discover more tips and recipes at www.mango.org.

Mangos and tomatoes mingle marvelously in a succulent salsa.

Forget Takeout...Take In!

Crunchy Oriental Slaw recipe below article.

(NAPSI)—One of the best things about dining out are the mouth watering appetizers. They’re special treats because they are often menu items that can be difficult to re-create at home.

With a little help from the frozen aisle of your favorite grocery store, it is simple to prepare show stopping appetizers that require very little culinary know-how.

Companies like SeaPak Shrimp & Seafood Co. are now making products that are dead ringers for popular restaurant choices.

For example, new SeaPak Shrimp Spring Rolls with Sweet Thai Chili Dipping Sauce bake to golden perfection in less than 15 minutes. The tender shrimp and crispy vegetables will have guests all wrapped up.

Grocery store products are often healthier than takeout, too. SeaPak Shrimp Spring Rolls contain less than 200 calories and when served alongside a crisp salad make a flavorful favorite more than just an appetizer. Serve this recipe to round out your menu, without rounding out your waistline. For more great recipe ideas, visit www.SeaPak.com.

Crunchy Oriental Slaw

Prep Time: 15 minutes Cook Time: 7-14 minutes Serves: 4

Crunchy Oriental Slaw ingredients:

8 SeaPak® Shrimp Spring Rolls

1 cup canola oil

2 teaspoons soy sauce

2 teaspoons honey

½ cup white wine vinegar

¼ teaspoon freshly ground black pepper

1 bag coleslaw mix

2 cups thinly sliced snow peas

1 tablespoon sesame seeds

½ cup sliced almonds, toasted

1/3 cup sunflower seeds, toasted

Crunchy Oriental Slaw directions:

Cook SeaPak® Shrimp Spring Rolls according to package directions. In a medium mixing bowl, whisk together the canola oil, soy sauce, honey, vinegar and pepper.

In a large mixing bowl, add the slaw mix, snow pea slices, sesame seeds, almonds and sunflower seeds. Toss together. Pour dressing over and toss until coated. Serve alongside warm spring rolls.

Versatile Rice Salads

Orange Mint Rice Recipe below article.

(NAPSI)—Add interest to your menu with grain-based salads. They can double as a meal or a side dish and complement a variety of foods.

Rice is one of the most popular grains to use. With its nutty flavor and delightful aroma, American-grown RiceSelect™ Texmati® Rice complements most ingredients you have on hand to create your own special dish.

For example, mix cooked rice with marinated, dried tomatoes and green onion; drizzle with Caesar dressing, feta cheese and olives for an Athenian salad.

Or try a slightly sweet blend of rice, apples and dried cranberries in a yogurt dressing topped with toasted chopped nuts.

Rice salads can be eaten warm or chilled, depending on what you add. Since the flavor gets better with time, consider making it in advance and chill for a quick-to-serve meal.

Try this Orange Mint Rice refreshing idea:

Orange Mint Rice

Orange Mint Rice Ingredients:

3 oranges

3 cups cooked RiceSelect Texmati Rice

1/3 cup golden raisins

1/3 cup chopped fresh mint leaves

½ cup chopped walnuts

Salt and pepper to taste

Orange Mint Rice Directions:

Peel and segment two oranges; set aside. Squeeze juice from remaining orange; set aside.

In a large bowl, combine rice, orange segments, raisins, mint and walnuts. Add orange juice; toss well. Salt and pepper to taste.

Yield: 6 servings

You can find more recipes and tips to bring worlds of flavor to your table at www.riceselect.com.

Take Kids Snacking Into The Wild With Mangos

Lion Pizza

4 servings Prep Time: 10 Minutes Cook Time: 8 Minutes

4 whole-wheat pitas

1 cup low-sodium pizza sauce

½ cup shredded low-fat mozzarella cheese

½ cup shredded low-fat cheddar cheese

8 pepperoni slices

8 black olive slices

1 large ripe mango, peeled, pitted, cut into thin strips

1 large red bell pepper, seeds removed, cut into thin strips

4 mushroom slices

Lion Pizza directions

Preheat oven to 350° F. Spread ¼ cup pizza sauce on one side of each pita. Sprinkle ? cup mozzarella cheese in the center of each pita. Sprinkle ? cup cheddar cheese around the outer edge of each pita.

Place two pepperoni slices in the middle of each pita and top with two olive slices to make the lion’s eyes.

Alternate mango and red pepper strips around the edge of each pita, creating the lion’s mane. Add a mushroom slice in the center of each pizza for the lion’s nose.

Place the pitas on a large baking sheet and bake for 8 minutes or until cheese is melted. Remove from oven and let cool for 2-3 minutes. Serve warm.

(NAPSI)—The next time you’re looking for creative ways to enhance some of your kids’ go-to favorites, consider this: Snacking now accounts for more than half of all eating occasions in the U.S.

Parents are increasingly challenged to create quick bites that give kids the energy and nutrition they need.

The good news is that you don’t have to reinvent the wheel. With fresh mango, it’s easy to transform kitchen staples into snack time adventures.

Mango is available year-round and its versatility makes it an excellent addition to your family’s meal plan. It’s packed with fiber, vitamins and minerals and all for just 100 calories per cup.

Stacking nutrient-rich mango and berries with dessert items such as brownies and marshmallows on a kebab can make for fun treats for kids to prepare.

Mango popsicles are another popular go-to treat. Just puree fresh-cut mango in a blender or food processor, pour into ice cube trays, insert a Popsicle stick and freeze.

When selecting a mango, don’t judge the fruit by its color. Instead, squeeze it gently to find a ripe mango that “gives” slightly like a peach or avocado.

Store your ripe mangos for up to a week in the refrigerator until you’re ready to whip up your favorite snack or keep slices and cubes frozen for up to six months in an airtight container.

Just like adults, kids eat with their eyes first, so it can be fun to turn a traditional personal-size pizza into a Lion Pizza with mango and red bell pepper slices for the mane.

The sweet and slightly tangy mango is a good substitute for tomato, making it a natural complement to Italian-style dishes.

You can even pair this Lion Pizza with a viewing of Disney’s “The Jungle Book”—available for the first time on Blu-ray Combo Pack and Digital HD on February 11—and you’re likely to create a roaring good time that your kids won’t forget.

Now that you’re in the party mood, think about an adventure-filled, five-night vacation for your family. You can “like” Mango Board on Facebook at www.facebook.com/mangoboard and enter the Jungle Jetsetter Giveaway for your chance to win a Funjet Vacations family getaway to Punta Cana with all-inclusive accommodations at the RIU Palace Punta Cana courtesy of Funjet Vacations.

Keeping Your Health In Check Starts With Lunch

Provencal Rice Salad

1 container Minute® Ready to Serve—any whole grain variety such as Multi-Grain Medley, Brown & Wild Rice, or Whole Grain Brown Rice

1 can (6 ounces) canned tuna, drained

4 cherry tomatoes, halved

4 black olives, sliced

2 tablespoons red wine vinaigrette

1 cup salad greens

Prepare rice according to package directions. In a medium bowl, combine rice, tuna, tomatoes, olives and vinaigrette; mix well. Serve over greens and/or with pita chips.

Serves: 2 (about 1 cup each)

(NAPSI)—Taking control of your midday meal can benefit both your health and your wallet. One of the easiest ways to reach your wellness goals is by taking charge of your lunch with simple, flavorful ingredients you can stock in your pantry or desk drawer.

When you just have a few minutes for lunch, Minute® Ready to Serve Rice can be a wholesome solution. In just 60 seconds and with nothing to add, you have delicious, fully cooked rice.

Plus, there are a variety of options to change up your midday meal or on-the-go snack. Packaged in individual, single-serve cups, the rice makes portion control simple, too.

With whole-grain options such as Brown Rice, Multi-Grain Medley, and Brown & Wild Rice and flavors including Black Beans & Rice and Fried Rice Mix, you can revamp last night’s leftovers, jazz up a boring salad or turn your favorite ingredients into a tasty and filling wrap.

Packing your lunch doesn’t have to be drab or time consuming when you plan ahead and use common ingredients from your fridge or pantry.

Try this delicious, satisfying Provencal Rice Salad recipe and challenge yourself to create other healthful lunch options a few days a week.

Learn More For this recipe and many more, visit www.minuterice.com.

Four Steps to Help Your Family Eat Right

(NAPSI)-Here's food for thought: You may be able to nudge your family in the right direction toward healthful eating if you heed these four facts and hints.

1) Families that eat together may be the healthiest, according to research published in Pediatrics and ScienceDaily. Added bonus: Kids who eat with their families are less likely to be overweight and tend to perform better in school than their peers.

2) Need recipe ideas? In September, which is National Chicken Month, or at any time of year, you can try preparing dishes that celebrate this popular poultry that's high in protein and low in fat.

3) Get creative at mealtime and dress up your chicken (or other healthy dishes) with dressings and sauces. A variety of salad dressings can be used as a marinade, and barbecue or hot sauces can add additional flavor to your meal.

4) Involve your kids in the preparation of their own healthful meals. They're more likely to enjoy it if they have a stake in the process.

Recipe Ideas

Try preparing grilled chicken quesadilla, chicken ranch casserole or perhaps a raspberry walnut tropical chicken salad-or you can go all the way to this "ultimate chicken" recipe:

Ultimate Chicken

Serves 4

4 (6-oz.) boneless skinless chicken breasts

Salt and black pepper

½ tsp. paprika

3 Tbsp. olive oil, divided

1 lg. Granny Smith apple, cored and sliced

1 C. sliced celery

1/3 C. sliced shallots or red onions

8 oz. clean baby spinach leaves

¼ C. toasted pine nuts

¾ C. blue cheese salad dressing

Season chicken with salt, pepper and paprika. Heat 2 Tbsp. olive oil in a skillet over medium-high heat and sear both sides of chicken.

Continue to cook on medium heat until chicken is thoroughly cooked.

Transfer to a plate and keep warm.

In same skillet, heat remaining olive oil and sauté apples, celery and shallots until tender.

Gently heat blue cheese dressing in a saucepan. Do not bring to a boil.

Arrange spinach on plates, top with hot vegetables, apples and chicken.

Spoon warm blue cheese dressing over all and sprinkle with pine nuts.

Learn More More recipes, along with tips on healthful eating, can be found at www.dressings-sauces.org.