4th Annual “Shrimp & Grits: The Wild Georgia Shrimp Festival” to Kick Off Sept. 18

What was once a simple food pairing deeply rooted in the South, Shrimp & Grits has become a menu-must for exclusive restaurants across the country. The only event in the country dedicated to this quintessential Southern dish kicks off Sept 18: “Shrimp & Grits: The Wild Georgia Shrimp Festival.”

Set in the Jekyll Island Club Hotel’s landmark historic district, the popular festival boasts amateur and professional cooking competitions, shrimp boat excursions, shrimp eating contests, cooking demonstrations, races, entertainment, and much more.

"The Jekyll Island Shrimp & Grits Festival is a great time to enjoy the beauty of Jekyll Island while dining on delicious coastal cuisine caught right off the Georgia coast," said Beth Burnsed, Director of Special Events for Jekyll Island. "We began the Shrimp & Grits Festival as a way to showcase Jekyll Island and Wild Georgia Shrimp. As more and more restaurants began serving shrimp & grits, we realized that we were at the forefront of a growing trend. We are thrilled to host such a prominent and highly anticipated signature event.”

In celebration, Sept. has been declared “Wild Georgia Shrimp Month” on Jekyll Island and the neighboring Golden Isles, and some of the South’s finest professional and amateur chefs will be competing for the coveted title of “Best Shrimp & Grits” recipes in the country. “Y’all Come!”

Friday, September 18th

$3 Shrimp Sale Night
Set amid Jekyll Island’s picturesque Jekyll Island Club National Landmark Historic District, the festival will kick off on Friday at 5:30 p.m. with a “$3 Shrimp Sample Night.” For only $3 per person participants will have the opportunity to taste recipes from each of the vendors.

Saturday, September 19th

Amateur Cooking Competition

The Amateur Cooking Competition event will offer mouth-watering tasting opportunities of the ten shrimp & grits dishes prepared by aspiring and self-taught cooks throughout the region. Guests can sign-up to be part of the esteemed “Consumer Choice Panel” to taste the dishes and select the winners for a fee of $25.00 per person. The tasting begins at 1:15 p.m. Saturday with music and entertainment provided by the popular “Big Dawg and Paul Show.” Awards will be presented at 2:30 pm.

Chef Robert Rulko Cooking Demonstration

Chef Robert Rulko, Winn-Dixie's Corporate Chef, will present a live cooking demonstration Saturday at 11:00 a.m. Chef Rulko is well-known throughout the entire Southeast, and has worked in kitchens throughout Europe, the Orient and Caribbean. He also had the honor of assisting the White House pastry chef, to supply edible Christmas ornaments for the former President and Mrs. Clinton’s personal Christmas tree.

Shrimp Eating Contests:

Are you a shrimp lover who boasts to out-eat everyone you know? Adults and kids are invited to sign up for one of several free shrimp eating contests going on throughout the weekend. Space is limited for each contest, and interested participants should stop by the Information Tent at the festival to sign up for a contest. Saturday’s contests 1:00 p.m. and
4:00 p.m.

Sunday, September 20th

Professional Cooking Competition

The professional cooking competition will be held on Sunday at 11:00 a.m. with music and entertainment provided for the second time by the “Big Dawg and Paul Show.” Throughout the day, visitors will have the opportunity to purchase delicious shrimp & grits dishes from outstanding local restaurants and vendors, and winners of the Professional Cooking Competition will be named by an esteemed panel of judges at 3:00 p.m.

Chef Joe Randall Cooking Demonstration

Chef Joe Randall, of Joe Randall’s Savannah Cooking School, will host a live cooking demonstration on Sunday at 11:30 a.m. Joe Randall is a forty-three year veteran of all things food! He is noted for his capacity to teach, guide and advise others in the practical aspects of food.

Shrimp Eating Contest:

If visitors didn’t have a chance to participate in the free Shrimp Eating contest on Saturday, they have another chance on Sunday. Again, space is limited and they can sign up at the Festival Information Tent. Contests will be held on Sunday at 12:00 p.m. and 3:30 p.m.

Ongoing Weekend Activities:

Free Live Entertainment:

Throughout the weekend the Jekyll Island Club National Landmark Historic District will ring with the musical talents of many favorite local bands, including Straight No Chaser, Smokin’ Section, OSKAR Rockhammer, Stringrays, Randall Bramblett Band, and Three of Us.

Shrimp & Grits 3 Race Challenge:

On Saturday and Sunday, a 3 Race Challenge will take place across three different terrains on Jekyll Island. It will begin with the “Shrimper's 4-mile Beach Course” jog starting at the Jekyll Island Beachdeck on Saturday at 6:30 p.m. The next event is “Show Yer Grit” run at the Jekyll Island Great Dunes Golf Course on Sunday at 7:30 a.m. The Race Challenges finishes up with the “Short Flight to Festival 1 Mile” sprint on Sunday at 2:00 pm. Racers will end at the Festival in time to eat! Pre-registration is $15, $45 for the series, and $20 per race on the day of the event.

Popcorn Shrimp Gold Days at the Jekyll Island Golf Course:

Friday through Sunday children 14 and younger play for FREE on any of Jekyll Island's 18-hole golf courses when playing with a paying adult. Children's scorecards can be entered in a drawing for 2 lbs of Wild Georgia Shrimp.

Boating Excursions:
It wouldn’t be a Shrimp Festival without the opportunity to go boating! Throughout the weekend, several opportunities are available:

Trawling Excursion: Take a trip into the coastal marshlands and rivers for a trawling excursion. The captain and crew give a complete presentation of the species caught and give the passengers a chance to touch and feel what is caught. These eco tours depart from the Jekyll Island Wharf, and the cost is $13 for students 9th grade and below and $18 for students 10th grade and above and adults. For more information about trip times and purchasing tickets, call St. Simons Transit Company 635-3152 or visit: www.goldenislesfun.com.

Dolphin Tour: Guests can also experience a once in a lifetime opportunity by taking a 90 minute dolphin tour through the island’s our calm inland waters. The trips begin at the Jekyll Island Wharf, and the cost is $24 adults, $12 for children 10 and younger. For more information about trip times and purchasing tickets, call St. Simons Transit Company 635-3152 or visit: www.goldenislesfun.com.

Shrimp Boat Excursion: Get on board the Lady Jane, a United States Coast Guard certified 49 passenger steel shrimping vessel recently retired after years of loyal service to the shrimping industry. Each cruise includes two hours of shrimping and an onboard shrimp boil. All shrimp boat excursions depart from Spanky’s Restaurant in Brunswick, located on HWY 17. On Friday, Saturday, and Sunday the trips will be from 10:00 a.m. -12:00 p.m. and 4:00 p.m.-6:00 p.m. The cost is $39.95 for adults and $25 children 6 and younger. For more information and to purchase tickets call Credle’s Adventures at (912) 265-5711 or visit their website: www.shrimpcruise.com.

Off-Shore Fishing: For a little off-shore fishing during the weekend, hop aboard the 44-foot “Ospo” fishing boat which departs from the Jekyll Island Marina. For more information on cost, times and to purchase tickets, call 270-7474 or visit www.offshore-charters.com.

Become a Shrimp & Grits Festival VIP!
Guests can experience the ultimate Shrimp & Grits Festival weekend by becoming a VIP guest! The VIP package includes 4 tickets for samples at Friday night’s $3 sample night, a gift certificate for a 1/2 lb of fresh Wild Georgia Shrimp from City Market in Brunswick, GA, a 1 lb
bag of grits from Logan Turnpike Mills, and a commemorative Festival Poster signed by the artist. To purchase your 2009 VIP package for just $35, order it online at http://www.jekyllisland.com/shrimpandgrits

Wild Georgia Shrimp Month For Jekyll and The Golden Isles:
September is Wild Georgia Shrimp Month! Visitors can check out the list of local restaurants participating and order their featured Georgia shrimp dish. For more information about Shrimp & Grits: The Wild Georgia Shrimp & Grits Festival, contact the Jekyll Island Welcome Center at
1-877-4-JEKYLL, or visit www.jekyllisland.com/shrimpandgrits.

SHRIMP – N – GRITS

1 lb. Fresh Georgia White shrimp peeled and deveined
1 bundle green onion (diced)
1/2 lb. Andouille sausage or any other sausage you like (spicy)
Flour as needed
White wine to taste
½ squeezed lemon
1 cup Heavy whipping cream
Old Bay seasoning to taste
Salt and pepper to taste

Garlic Butter for Sauté
Soften 1 lb. unsalted butter, 6 oz. bacon fat, 2 tbsp. of minced garlic, 1 tbs. paprika each, ½ tsp. chopped thyme, parsley, oregano
Mix all ingredients together and set aside for later use.

Cheese Grits
Follow recipe on package except use less stock. You want the grits to be tight (stiff) use chicken stock instead of water. Add medium sharp cheddar cheese to taste add salt and pepper to taste. Set aside but keep warm.

In sauté pan add garlic butter you probably have enough to do 2 or 3 batches. Add sausage and onions let sauté, then add shrimp, cream, wine and lemon let cook for 3 minutes. Add Old Bay, salt and pepper to taste. Let simmer then sprinkle flour on top and mix in. Continue doing this until right consistency let it simmer a little while longer to cook out flour taste then ready to serve.

Put grits into bowl top with shrimp mixture ready to eat.

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Fruit: The secret weapon in parents’ nutritional arsenal

(ARA) - Parents, let’s face it -- the average child will never really fall in love with Brussels sprouts, broccoli or cauliflower. But few kids object to fruit, making it easier to help children tap into its wealth of health benefits.

Fruit fights childhood obesity, according to studies by Tufts and Baylor universities that linked high fruit and vegetable consumption by children with a lower body mass index. Fruit is naturally low in calories but high in nutrients like immune system boosting vitamin C, water and fiber, which helps children feel fuller and more energized with fewer calories. Federal dietary guidelines recommend five servings of fruit per day.

Here are some tips to help keep fruit exciting and easy for you and your children:

* Variety really can be the spice of life when it comes to fruit. Supermarkets now regularly offer exotic fruits that were once only found in top restaurants or specialty shops. So on your next supermarket excursion, allow your child to explore the more unusual fruits and choose one or two to try. You may find they adore star fruit and kumquats as much as apples and bananas.

* What child doesn’t like a smoothie, especially in summer? While you’re whipping up a fruit smoothie for your little one, take the opportunity to slip some other nutritious ingredients into the blender, like raw greens (kids think green smoothies are fun), low-fat yogurt for protein and calcium or flaxseed for fiber.

* Keep it simple and easy for both of you. The easier it is for you to present fruit and for your child to eat it, the more likely they are to indulge in it on a regular basis. Look for products and packaging that make fruit snacking easy as pie, like Dole’s All-Natural Jarred Fruit. You can bypass the cutting, slicing and peeling (how many kids have lost interest in their fruit snack by the time Mom finishes preparing it), and instead just open the jar and start enjoying the delicious, wholesome goodness of ready-to-eat fruit.

* Kids seem hard-wired to crave something sweet for breakfast, whether it’s good for them or not. Satisfy your youngster’s sweet tooth and your desire to ensure they have a good start each morning by incorporating fruit into your breakfast routine. Whether you serve up apple slices with peanut butter on the side for dipping, or top a pancake with some jarred fruit, you’ll be serving a breakfast that is fun and tasty as well as nutritious.

* Encourage kids to continue their healthful, fruity mindset throughout their daily lives. Starting Aug. 23, parents can log on to www.DoleMagic.com for a chance to win some fun prizes from top retailers. The site awards 60 daily prizes, eight weekly prizes and one grand prize – a six-night trip for three to Maui, with accommodations in a four-star hotel, rental car and $1,000 spending money.

To make kids feel like winners on a daily basis, try this child-friendly, fruity recipe:

Tropical Parfait

Preparation time: 15 minutes.
Makes two servings.

Ingredients:

1 jar (24.5 ounces) Dole Tropical Fruit
3/4 cup granola
1 carton (6 ounces) low-fat vanilla yogurt
Cinnamon sticks (optional)

Directions:

Drain 1 1/2 cups of the tropical fruit. In a parfait glass, place a layer of granola. Top it with a layer of tropical fruit, then a layer of yogurt. Repeat until glass is full. Garnish with cinnamon sticks, if desired.

Courtesy of ARAcontent

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Barbecued Salmon

(NAPSI)-Wild Alaskan salmon is one of America's favorite fish, and much of it comes from America's Rainforest and the largest national forest-the Tongass National Forest. The next time you've got a taste for Alaskan salmon, try this wonderful and easy recipe:

Barbecued Southeast Alaskan Salmon

Courtesy of Gustavus Inn,
Glacier Bay, Alaska

Serves four

1 wild salmon fillet (about 2 pounds), skin on

⅓ cup brown sugar

Juice of ½ lemon

2 tablespoons soy sauce

½ cup butter

Cut fillet into 4 pieces, place in fridge on paper towels. Heat butter, sugar, soy sauce and lemon juice in sauce pan until dissolved. Bring to a boil carefully, set aside.

Place fish, skin side down, on grill over hot coals. Baste with sauce and cover grill (add alder chips to coals for delicious smoky flavor). Baste one or two more times during cooking. Do not turn the fish. Remove each fillet when a thermometer inserted into its thickest part reads 120 degrees. For more control, grill fish to 100-110 degrees and transfer to 250-degree oven. Depending on thickness, a fillet should take about 5-10 minutes to finish cooking.

To learn more about keeping the "wild" in wild Alaskan salmon coming from the waters of the Tongass to your dinner plate, visit AlaskaWild.org.

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Moms, do something tasty and healthful – eat a pear

(ARA) – With the kids back in school and the holidays a heartbeat away, this is a busy time for mothers everywhere. While you’re busy taking care of the family and work, you might forget to take care of yourself. But this busy fall season, there’s an easy and delicious way to do something good for your health – eat a pear.

As the weather cools, pears become plentiful, offering a bounty of crisp flavor and health benefits, including the chance to reduce your risk of cardiovascular disease. A recent study in the American Journal of Clinical Nutrition cited pears as a food that may help reduce cardiovascular risk among post-menopausal women.

Pears contain flavonoids and anthocyanins that are believed to be linked to heart health. They are also an excellent source of fiber, another nutrient known to combat heart disease and promote digestive health. Pears are naturally cholesterol and sodium free, and contain just 1 gram of fat. A California Bartlett pear has just 100 calories and packs a powerful punch of vitamin C and potassium.

Here are some facts, ideas and recipes to help you incorporate pears into your diet:

* Pears are usually available through fall into early winter. The Bartlett pear is the major variety produced in California.

* Pear varieties grown in California include Forelle, Seckel, Sunsprite, Red Pear, Bosc, Comice and Bartlett. Each has its own distinct color, shape and flavor.

* For a quick, fun and nutritious breakfast or anytime treat, top a slice of whole grain wheat toast with almond butter and sliced pears.

* Make a spread of chopped pear, chopped walnuts, cinnamon and honey and use it as a spread on your bagel (instead of fatty cream cheese). Or, you can put it on toast, muffins or even crackers.

* Dip sliced pears in honey and then chopped nuts, sunflower seeds or even chocolate sprinkles for a healthy snack that only seems decadent.

* Instead of croutons which are high in fat, top your salad with sliced pears. Add extra pizzazz with crumbled bleu cheese and walnuts.

* For an interesting twist, top your holiday ham or pork roast with pear slices instead of pineapple. Place the slices on top of the meat just 15 minutes before it finishes cooking.

* Add chopped pears to a salsa of red bell peppers, jalapenos, cilantro and lemon juice. Serve it with pita chips, baked tortilla slices or with chicken breasts or quesadillas.

Try these two pear recipes for treats that seem decadent but are actually healthful and delicious:

Wine Poached Pears in Chocolate Sauce

Ingredients:

6 fresh California pears, peeled and sprinkled with the lemon juice as they are peeled (Bosc is the traditional variety for this recipe, but any variety may be used)
1/4 cup lemon juice
Peel of 1 lemon
2/3 cup sugar
2 1/4 cups of water
1 bottle of red wine
1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon nutmeg
1 pinch ground cloves
Fat free chocolate syrup

Directions:

In a large saucepan or Dutch oven, make a simple syrup by combining red wine, sugar, water, lemon juice and lemon peel. Bring to a boil and reduce by 1/4. Add cinnamon, ginger, nutmeg and cloves and stir. Stand pears in the pan with syrup, not touching each other. Reduce heat, cover and simmer for 15 minutes. Let pears cool in syrup, then gently lift with a slotted spoon, place on a platter or bowl and set red wine mixture aside.

To serve, pour chocolate into individual serving bowls and warm slightly in microwave. Place poached pear on top of chocolate and drizzle with poaching juices. Top with additional chocolate syrup or chocolate shavings. Note: Pears can be poached a couple days ahead of time and refrigerated and warmed in the microwave or eaten cold.

Serves 6.

Fresh Herb Yogurt Dip with Sliced Pears

Ingredients:

2 cups yogurt cheese (see below)
2 tablespoons chopped fresh tarragon
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh dill
1 tablespoon sherry vinegar
Freshly ground pepper
Dash Allspice
6 fresh California pears, any variety, or a mix (sliced)
Honey (optional)

Yogurt cheese recipe:

Line a sieve with a coffee filter or double thickness of cheesecloth. Suspend the sieve over a deep bowl. Spoon plain yogurt into the filter, cover with plastic wrap, and allow the whey to drip out. When the yogurt has the consistency of soft, velvety spreadable cheese, after about six hours, scrape into a bowl.

Add herbs and seasonings to yogurt cheese. Stir. Cover and refrigerate for two hours or up to 24 hours. Serve with sliced pears and a dollop of honey.

For more ideas and recipes to incorporate pears into your diet, visit www.calpear.com.

Courtesy of ARAcontent

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Take The Hassle Out Of Weeknight Meals

(NAPSI)-School days don't have to mean meals on the run. Enjoy weeknight family meals together by lessening dinner preparation time and increasing time spent around the table. Try combining practical, prepared ingredients from the freezer or pantry with homemade foods that can be cooked in advance and stored or frozen until mealtime.

When short on time, try Ready-Made Ravioli and Meatballs. By simply combining Mrs. T's Pierogies-the perfect pairing of pasta and potatoes straight from the freezer-with jarred pasta sauce from the pantry and homemade turkey meatballs from the oven or freezer, you'll have a hearty, low-fat dish in less than 10 minutes. And requiring less than 10 ingredients, this take on the classic Italian favorite is sure to become a staple in your weekly routine all year long.

Ready-Made Ravioli

and Meatballs

1 pound ground turkey

1 large egg

¼ cup seasoned Italian breadcrumbs

1 teaspoon salt

2 tablespoons vegetable oil

1 (24-ounce) jar marinara sauce

1 (16-ounce) package frozen Mrs. T's® Pierogies

1 tablespoon fresh chopped parsley

¼ cup grated Parmesan cheese

Combine ground turkey, egg, breadcrumbs and salt in large bowl; stir until mixture is well combined. Shape mixture into 11/2-inch-round meatballs.

Heat 1 tablespoon oil in 12-inch skillet over medium-high heat. Cook half of the meatballs at a time until well browned on all sides, turning frequently; repeat with remaining oil and meatballs. Add marinara sauce; over high heat, heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until meatballs are cooked through.

Meanwhile, boil pierogies as package directs. Drain.

Toss pierogies with meatballs and sauce, mixing well. Sprinkle with chopped parsley. Serve with grated Parmesan cheese.

Makes 4 servings.


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Make Your Tennis-Viewing Party A Winner

(NAPSI)-With the popularity of tennis on an upswing, more Americans are finding unique ways to enjoy the game. For some, that may mean grabbing a racket and hitting the courts. But for others, it means tuning in to professional matches and hosting an upscale, at-home tennis bash.

If you'd like to join them, try these tips:

• Spruce up your buffet table with a crisp, green tablecloth. Use thin, white tape against the green to re-create a scaled-down tennis court.

• Create bold floral arrangements featuring tennis balls as an unexpected accent. Simply poke a hole into a tennis ball, insert a bamboo skewer or chopstick and place it into the bouquet.

• Strategically incorporate tennis rackets and balls on the food or wine table. Even use the rackets as a creative serving tray for appetizers.

In addition to these party-planning ideas, you can try the following recipe from McWilliam's Wines, Australia's oldest and most awarded winemaking family. The winemaker has created a list of casual yet sophisticated recipes that can easily be paired with favorite varietals.

Wild Mushroom and Sirloin Burgers

Makes 12 to 16 small burgers

1 lb. ground sirloin

1 cup chopped (4 oz.) wild mushrooms, finely chopped

¼ cup each McWilliam's Shiraz, minced sun-dried tomatoes, minced onion, and seasoned dry bread crumbs

1 tablespoon chopped fresh basil

½ teaspoon each sea salt and freshly ground pepper

12 to 16 small rolls or focaccia bread squares

1 4- to 6-oz. Brie cheese, sliced

2 cups arugula

Extra virgin olive oil, balsamic vinegar, sea salt and pepper to taste

Mix sirloin, mushrooms, wine, tomatoes, onion, bread crumbs, basil, salt and pepper until well combined. Form into 12 to 16 flat patties. Grill over medium heat for 3 to 5 minutes on each side or until cooked through. Remove from grill and top with cheese while still warm. Lightly dress arugula with olive oil, balsamic vinegar, salt and pepper and place on the bottom of rolls. Top with burgers and roll tops. Secure with toothpicks and serve. Pair with McWilliam's Shiraz.

For more party-planning tips and recipes, visit www.mcwilliamswines.com.

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Celebrate National Panini Month with bold flavors

(ARA) - The trend of gourmet panini is still hot and people continue to look for ways to duplicate and enjoy the bold flavors of restaurant grilled sandwiches in the comfort of their own home. While there are countless ways to create a warm delicious panino or grilled sandwich, natural cheese serves as the common thread throughout most recipes.

Over the years, sandwich making has evolved beyond the simple stacking of ham and process cheese on white bread. Today, delicious fresh ingredients like turkey, sharp provolone and arugula are combined on grilled ciabatta bread to create more memorable gourmet panini. To honor this evolution and the popularity of the panini, Chef Jason Denton, author of "Simple Italian Sandwiches" encourages everyone to celebrate with Sargento in declaring National Panini Month this August by creating their own twist on the classic grilled sandwich.

"When I prepare panini, I only use the freshest ingredients and natural cheese in my recipes," says Denton. "It is important to remember that choosing to cook with deli-quality natural sliced cheeses, like the newly introduced Sargento Sharp Provolone, Vermont Sharp White Cheddar or Reduced Fat Pepper Jack, will offer a greater variety of flavor and complexity to hot grilled sandwiches."

When it comes to key ingredients like cheese, consumers know natural is best. In fact, 82 percent of consumers list natural cheese among their favorite toppings on hot grilled sandwiches, versus only 27 percent that choose process cheese.

"In the first bite of a perfectly made hot grilled sandwich, you’ll taste how natural cheese gives panini a creamy texture and full-bodied flavor that process cheese can’t deliver," says Denton.

For the best results, practice these panini tips from Jason Denton:

Fresh ingredients
Good ingredients make a great sandwich. For the freshest taste, use seasonal vegetables and a flavorful natural sliced cheese.

Keep it simple
When it comes to panini, less is more. Try not to put more than three main ingredients in your panini. This allows all the great flavors to come through and ensure a simply delicious sandwich.

Be patient
Patience brings perfection. Lightly cook a fresh ciabatta loaf or roll, so it doesn’t become too brittle, and most importantly, grill your panini slowly. Natural cheese melts more slowly than process cheese, but the result is more than worth the wait of a few minutes.

This recipe for Smoked Turkey, Pine Nut Pesto and Sharp Provolone panini created by Jason Denton will show you the delicious difference natural ingredients can make in a grilled sandwich.

Smoked Turkey, Pine Nut Pesto and Sharp Provolone Panini
Serves Two

Ingredients
2 tablespoons pine nuts
3 tablespoons extra virgin olive oil
7 slices Sargento Deli Style Sliced Provolone Cheese, divided
Salt and pepper
4 to 6 turkey slices (thin)
4 slices ciabatta bread
1 bunch baby arugula

Directions
Pulse pine nuts in blender to chop. Add oil, three slices cheese torn in small pieces and salt and pepper. Blend to form pesto. Place one slice cheese and turkey on each of two slices bread. Add seven to eight pieces arugula and another slice of cheese on each. Spread three tablespoons pesto on top of each. Close sandwiches and grill for three to five minutes or until golden brown.

For more recipes, please visit Sargento.com.

Courtesy of ARA Content

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Off To School With A Smart Start

(NAPSI)-School days generally mean busy days. And one of the first things neglected is often healthy eating…especially in the morning. Studies show children who eat breakfast perform better in school.

How can parents give kids the fuel they need on a tight schedule? The National Frozen & Refrigerated Foods Association says frozen and refrigerated foods can provide a convenient and nutritional way to please parents and kids.

Try these great options for breakfast:

• Frozen waffles popped in the toaster can be an out-the-door option.

• Use yogurts, juices, frozen strawberries and nonfat milk to blend a smoothie your child can sip on the way to the bus stop.

• Top a toasted bagel with peanut butter for a protein-packed breakfast to keep your kid's stomach full until lunchtime.

Visit www.EasyHomeMeals.com to find more great recipes and important information on frozen and refrigerated foods.

Try this tasty recipe with convenient egg substitutes to kick off the morning:

Spinach and Cheese Omelet

¾ cups egg substitute

1 teaspoon water

⅛ teaspoon salt

⅛ teaspoon freshly ground pepper

½ cup loosely packed spinach

1 plum tomato, chopped

2 tablespoons shredded nonfat cheddar cheese

Vegetable cooking spray

Whisk eggs, water, salt and pepper together in a medium bowl. Toss spinach, tomato and cheddar together in a small bowl. Lightly coat omelet pan or small skillet with cooking spray, heat over medium heat 1 minute. Pour egg mixture into pan, cook about 2 minutes or until omelet is set. Lift edge to let uncooked portion of egg flow underneath. Spread filling over half of omelet; fold opposite half of omelet over filling. Slide omelet onto a serving plate. Serve with frozen fruit. Serves 1.

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Delicious Sides Take Center Stage

(NAPSI)-Whether you're hitting a neighborhood cookout or dining in with family, few things stand in front of great sides when it comes to making mealtime fun and delicious.

Side dishes add variety, color and texture to meals-and the right ones add a dash of nutrition, too. For instance, tossing together a quick green salad provides a dose of vitamins and minerals, while a three-bean salad adds protein and fiber to a meal.

You can find plenty of tasty and healthful side dish recipes-from Broccoli Waldorf Salad and Crunchy Asian Salad to Jambalaya Salad and 7 Layer Pasta Salad-at www.30salads30days.com. The site provides 30 different salad ideas, each made with dressings, dips and sauces from Litehouse Foods. The company makes its refrigerated dressings in small batches without preservatives, MSG or trans fats.

The site offers this recipe for Cowboy Caviar, a versatile side dish that can be used as a salad, appetizer or relish:

Cowboy Caviar

½ medium avocado

¼ cup Litehouse Red Wine & Olive Oil, or Zesty Italian dressing

1 tsp. hot pepper sauce

1 (15-ounce) can black-eyed peas, rinsed and drained

1 (11-ounce) can corn kernels, rinsed and drained

⅔ cup sliced green onions

⅔ cup chopped fresh cilantro

½ pound fresh tomatoes, chopped

salt and pepper to taste

In a large bowl, peel and cube avocado, add dressing and hot sauce; toss lightly. Drain and rinse peas and corn. Add peas, corn, onions, cilantro and tomatoes to mix. Serve as an appetizer with tortilla chips or add 2 cups shredded cabbage to make a salad.

Nutrition: Calories 90, Fat 4g, Carbohydrate 13g, Protein 3g, Fiber 4g, 40 percent Calories from fat.

For more information, visit www.30salads30days.com or call (800) 669-3169.

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"Raisin" The Nutritional Bar With Pizza

(NAPSI)-Creative parents know that one of the best ways to get kids to eat "good for them" foods, such as fruits and vegetables, is to incorporate them into popular favorites, like pizza. A pair of recipes that use raisins to give your family a nutritional boost might seem like a stretch, but kids and adults will be delighted with the results.

Raisins rank among the top antioxidant foods, according to USDA government tests. High in potassium, raisins deliver a lot of nutrition. Just ¼ cup of raisins (1.5 oz.) equals one complete fruit serving.

Surprising Margherita Pizza

Makes 4 servings

2 tablespoons olive oil

1 large clove garlic, minced or pressed

1 prebaked pizza crust (11"), or two 8-inch crusts

2-3 Roma tomatoes, thinly sliced

⅓ cup Sun-Maid Natural Raisins

2 tablespoons thinly sliced fresh basil

½ cup shredded mozzarella cheese

¼ cup shredded Parmesan cheese

Coarse salt

Heat oven to 375°F.

Combine olive oil and garlic. Spread evenly on pizza crust. Arrange tomatoes on crust. Top with raisins and basil. Sprinkle cheeses over pizza. Dust lightly with coarse salt.

Bake on oven rack or a baking sheet for 15-18 minutes until cheese is melted and crust is lightly crisped.

Zucchini Ribbons Pizza

Makes 4 servings

1 tablespoon olive oil

1 large clove garlic, minced

1 teaspoon grated lemon zest

1 small zucchini (about 1x7")

1 prebaked pizza crust (11"), or two 8-inch crusts

½ cup (4 ounces) crumbled feta cheese or soft goat cheese

⅓ cup Sun-Maid Natural Raisins or Golden Raisins

¼ cup shredded Parmesan cheese

1 tablespoon pine nuts

Heat oven to 375°F.

Combine olive oil, garlic and lemon zest in a medium bowl. Slide a vegetable peeler firmly along the length of the zucchini to make thin "ribbons." Mix zucchini ribbons thoroughly with olive oil mixture.

Crumble feta or spread goat cheese evenly over pizza crust. Sprinkle raisins over cheese. Arrange zucchini evenly on top, lightly folding and mounding zucchini ribbons. Sprinkle with Parmesan and pine nuts.

Bake on oven rack or a baking sheet for 15-18 minutes until cheese is melted and crust is lightly crisped.

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