EDIBLES

All day nutrition

Published

5 years ago

04/15/2020

Dairy-inspired, plant-based dishes to serve from morning to night

(Family Features) From cereal and milk to yogurt and fruit to broccoli and cheese, combining dairy with plant-based foods creates a superfood power couple that can help ensure you and your family are getting the nutrients you need any time of day.

With the rise in popularity of plant-based diets, dairy can help optimize nutrient absorption from plant foods and provide additional nutrients like high-quality protein, calcium, vitamin D and vitamin B12. You can create delicious meals with the nutrition you need while enjoying the best of plants and dairy.

Combining dairy and plant-based foods can be easier with these dairy-powered recipes from Milk Means More. They are ideal for creating a nutritious and delicious plan for every meal throughout the day. Start with a Blueberry Apple Crisp Smoothie Bowl in the morning then build out your lunch or dinner plans around an appetizer like this traditional Middle Eastern Labneh Spread with grilled pita bread and assorted veggies. For the main course, try Lentil Tacos with Tangy Guacamole and a classic Moroccan staple, Creamy Couscous with Broccoli, Tomatoes and Cheese, on the side.

Find more recipes that combine the goodness of dairy and plant-based foods at milkmeansmore.org.

Creamy Couscous with Broccoli, Tomatoes and Cheese

Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Prep time: 15 minutes
Cook time: 5 minutes
Servings: 6

1/2 cup chopped onion
2 tablespoons butter
3 cups broccoli florets
1 teaspoon minced garlic
1/2 teaspoon pepper
3 cups fat-free, 2% or whole milk
1 1/2 cups plain couscous (wheat pasta)
1 cup finely shredded Parmesan cheese
1 cup (4 ounces) shredded cheddar cheese
1 1/2 cups seeded and chopped tomatoes
2 tablespoons slivered fresh basil leaves

In large nonstick skillet over medium heat, cook onion in butter 2 minutes. Add broccoli, garlic and pepper. Cook and stir 2 minutes.
Stir milk into broccoli mixture. Bring to boil. Stir in couscous. Remove from heat. Cover and let stand 5 minutes.
Gently stir Parmesan cheese into couscous mixture. Spread on serving platter. Sprinkle with cheddar cheese. Top with tomatoes and fresh basil leaves.

Lentil Tacos with Tangy Guacamole

Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Prep time: 40 minutes
Servings: 6

Tangy Guacamole:

1 medium ripe avocado, pitted, peeled and chopped
1 tablespoon orange, lime or lemon juice
1/4 teaspoon hot pepper sauce
1 clove garlic, minced
1/2 cup plain, fat-free Greek yogurt

Lentil Tacos:

2 1/3 cups water
1 cup dry brown lentils, rinsed and drained
1/2 cup finely chopped onion
2 teaspoons chili powder
2 cloves garlic, minced
1/2 teaspoon salt
1 1/2 cups seeded and chopped tomatoes, divided
1 1/4 cups (5 ounces) shredded cheddar cheese, divided
12 yellow corn taco shells

To make Tangy Guacamole: In small bowl, mash avocado, juice, hot pepper sauce and garlic. Stir in yogurt. Cover and refrigerate until serving time.
To make Lentil Tacos: Heat oven to 400 F.
In medium saucepan over medium-high heat, combine water, lentils, onion, chili powder, garlic and salt. Bring to boil. Reduce heat. Cover and gently boil 12-15 minutes, or until lentils are just tender. Uncover and boil 5-15 minutes, or until most liquid evaporates.
Remove lentils from heat. Stir in 1 cup tomatoes and 3/4 cup cheese. Spoon into taco shells. Stand filled tacos in 13-by-9-by-2-inch baking dish. Sprinkle tacos with remaining tomatoes and cheese. Loosely cover dish with foil. Bake 3-5 minutes, or until cheese melts.
Stir guacamole. Serve with warm tacos.

Labneh Spread

Recipe courtesy of Jenn Fillenworth, MS, RDN of Jenny with the Good Eats
Prep time: 5 minutes
Servings: 6

12 ounces whole milk Greek yogurt
1/8 teaspoon salt
1/2 teaspoon fresh lemon juice
2 tablespoons olive oil
1 pinch sea salt, for garnish
fresh herbs, for garnish
pita bread, grilled
assorted seasonal vegetables

In bowl, mix Greek yogurt, salt and lemon juice.
Transfer mixture to fine mesh strainer lined with cheesecloth.
Wrap mixture in cheesecloth and strain over bowl in refrigerator 24-48 hours. Strain longer to make thicker.
Once thickened as desired, remove from cheesecloth and top spread with olive oil, sea salt and fresh herbs.
Serve with grilled pita bread and assorted seasonal vegetables.

Blueberry Apple Crisp Smoothie Bowl

Recipe courtesy of Rachel Gurk of Rachel Cooks
Prep time: 5 minutes
Servings: 1

1 cup frozen blueberries
2 cups apples, roughly chopped, reserving 2 tablespoons for topping
1 teaspoon cinnamon
1/2 cup plain, non-fat Greek yogurt
1 cup spinach
pure maple syrup, to taste
ice cubes (optional)

Toppings:

2 tablespoons oats
1 teaspoon pure maple syrup
1 tablespoon pecans, chopped
2 tablespoons reserved chopped apple
fresh blueberries

In blender, blend blueberries, apples, cinnamon, yogurt and spinach until smooth. Taste and add maple syrup, to taste. If thicker mixture is desired, add ice cubes.
Pour into bowl. Mix oats with maple syrup. Top smoothie mixture with oats, pecans, apples and blueberries.

SOURCE:
United Dairy Industry of Michigan

EDIBLES

Smoke your Thanksgiving turkey for tasty twist on tradition

Published

3 days ago

11/20/2024

bowienews

(Culinary.net) Make room in the oven this Thanksgiving with a Spatchcock Smoked Turkey recipe that stays moist and tender. By relying on the smoker rather than a traditional baked bird, you can keep the oven freed up for savory sides and delectable desserts.

Visit Culinary.net to find more Thanksgiving recipes.

Spatchcock Smoked Turkey

Recipe courtesy of “Cookin’ Savvy”
Servings: 8-10

1 stick melted butter
2 tablespoons garlic powder
2 tablespoons onion powder
2 tablespoons thyme
2 tablespoons lemon powder
1 turkey (10 pounds)

Heat smoker to 225 F.
Mix melted butter, garlic powder, onion powder, thyme and lemon powder. Rub entire turkey front and back with butter mixture.
Smoke turkey until it reaches internal temperature of 150 F. While turkey finishes smoking, heat grill to at least 450 F.
Sear turkey on grill until internal temperature reaches 165 F, about 10-15 minutes. Flip turkey breast side down 30 seconds to crisp skin. Use pizza peel to remove from grill.

SOURCE:
Culinary.net

EDIBLES

Find Comfort in a One-Pot Pie

Published

1 week ago

11/13/2024

bowienews

(Family Features) That first day of chilly weather always feels the coldest before you’re accustomed to it, and an easy, warm, filling meal can help hit the spot. Better yet, this rendition of Shepherd’s Pie is made with just one pot so cleanup can be a snap.

Visit Culinary.net for more one-dish meal ideas that bring comfort to cool days.

Shepherd’s Pie

Recipe courtesy of “Cookin’ Savvy”
Servings: 8-12

1 pound ground beef
6 medium potatoes, peeled
2 teaspoons thyme, divided
salt, to taste
pepper, to taste
1 tablespoon onion powder
1 can (6 ounces) tomato paste
1/2 cup beef broth
1 tablespoon garlic powder
1/4 cup heavy cream
1 bag (12 ounces) frozen mixed veggies

Heat oven to 350 F.
In Dutch oven, brown ground beef and drain fat.
Boil potatoes until fork tender and mash them. Add 1 teaspoon thyme, salt and pepper, to taste, and set aside.
Place ground beef back in Dutch oven and mix in onion powder, tomato paste, beef broth, garlic powder, cream and remaining thyme. Season with salt and pepper, to taste. Mix in frozen veggies.
Cover meat mixture with potatoes and bake 25-30 minutes.

SOURCE:
Culinary.net

EDIBLES

Homemade meals to tackle takeout cravings

Published

2 weeks ago

11/06/2024

bowienews

(Family Features) Many busy weeknights come down to one decision for frazzled families: cook at home or give in to takeout cravings. Instead of stressing over a decision, enjoy the best of both worlds and make Asian-inspired dishes from the comfort of your own kitchen.

Featuring a blend of chilled, freshly chopped vegetables; ready-to-eat, pre-cooked noodles; gourmet dressing sauce; and crispy toppings, Fresh Express Hot or Cold Salad and Noodle Meal Kits offer two meal options in every bag – hot or cold – so you can make your salad, your way. Available in Teriyaki, Asian Sweet Ginger and Korean Sesame flavors, they’re the perfect inspiration for making takeout-style dishes at home.

Consider this Marinated Teriyaki Steak with Teriyaki Noodle Salad recipe, which combines juicy steak with crisp vegetables and pre-cooked Udon noodles for the ultimate at-home comfort food in an effortless meal. For a quick and delicious solution that may just become a family go-to, these Teriyaki Tofu Bowls are jam-packed with flavor, noodles and fresh veggies.

These homemade favorites feature a delicious blend of broccoli, red and green cabbage, kale, shredded carrots, radish and green onions in Fresh Express’s Hot or Cold Teriyaki Salad and Noodle Meal Kit. The vegetable blend is tossed with pre-cooked Udon noodles, white sesame seeds and crunchy wontons then finished with a gourmet teriyaki dressing sauce for familiar Asian flavor.

Visit freshexpress.com/hot-or-cold to discover more than 300 fresh recipes and find a store near you.

Marinated Teriyaki Steak with Teriyaki Noodle Salad

Prep time: 1 hour
Cook time: 24 minutes
Servings: 4

1/2 cup dark soy sauce
1/2 cup brown sugar
1 tablespoon Sriracha sauce
1/2 cup unsalted chicken stock
1 pound flank steak
1 tablespoon sesame oil
1 bag (16.9 ounces) Fresh Express Hot or Cold Teriyaki Salad and Noodle Meal Kit

In saucepan, add soy sauce, brown sugar, Sriracha sauce and chicken stock; bring to simmer while whisking. Simmer 4 minutes.
Cool mixture down until cool to touch, about 20 minutes.
Slice steak into thin strips and place in bowl. Pour marinade over steak and marinate for 1 hour.
In large pan over medium-high heat, stir-fry steak 2 minutes.
Remove steak from pan and allow to rest.
In same pan used for steak, add oil and cook hot or cold kit according to instructions on bag.
Add steak back to pan and stir to incorporate.
Garnish with toppings from hot or cold kit and serve.

Teriyaki Tofu Bowls

Prep time: 20 minutes
Cook time: 10 minutes
Servings: 4

1 tablespoon rice wine vinegar
2 tablespoons dark soy sauce
1 tablespoon honey
1 teaspoon fresh grated ginger
1 tablespoon minced garlic
2 teaspoons white pepper
2 teaspoons Chinese five-spice
1/3 cup neutral oil
1 package (16 ounces) extra-firm tofu, cut into 1/2-inch pieces
1 bag (16.9 ounces) Fresh Express Teriyaki Hot or Cold Salad and Noodle Meal Kit

In bowl, whisk vinegar, dark soy sauce, honey, ginger, garlic, white pepper and Chinese five-spice until combined.
Slowly pour oil into mixture while whisking vigorously. Place cut tofu in mixture and allow to sit 15 minutes.
Bring large saute pan to medium-high heat and place tofu in, turning when crust forms.
When tofu is finished, set aside and prepare hot or cold salad and noodle meal kit.
Serve with tofu on top of hot or cold salad and noodle meal kit.

SOURCE:
Fresh Express