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

Enjoy a light summer lunch

Published

6 days ago

06/05/2025

bowienews

(Family Features) Watermelon, strawberries, corn and green beans get all the fresh produce love in the summer, but don’t forget broccoli as a warm-weather staple. Instead of dunking in dressing or smothering with melted cheese, go for a lighter dish with this Broccoli Salad – an ideal light lunch or simple summer side. Visit Culinary.net to find more veggie-inspired salad ideas.

Broccoli Salad

Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6

2 medium heads broccoli
2 apples
lemon juice
1 carrot
1 cup blueberries
1 cup dried cranberries
1 cup sunflower seeds
1 cup pecans
1 package (2 1/2 ounces) real bacon pieces

Dressing:

1 cup mayonnaise
1/3 cup milk
1/3 cup apple cider vinegar
2/3 cup sugar
2 tablespoons poppy seeds

Coarsely chop broccoli and place in large bowl. Coarsely chop apples and brush with lemon juice to prevent browning; add to bowl. Shred carrot and add to bowl with blueberries, cranberries, sunflower seeds, pecans and bacon.
To make dressing: Mix mayonnaise, milk, apple cider vinegar, sugar and poppy seeds. Pour over broccoli salad and mix well.

SOURCE:
Culinary.net

EDIBLES

Elevate your menu for a legendary backyard barbecue

Published

2 weeks ago

05/29/2025

bowienews

(Family Features) Summer is here and it’s time to hit the grill. Take at-home entertaining to the next level by upgrading everyone’s favorite cheeseburger with ground pork.

Family and friends will love this elevated twist on a summer favorite that is oh-so-deliciously different than the traditional beef patty. These Pork and Bacon Burgers are made with Heritage Duroc pork, known for its rich flavor and juiciness, and will be a hit at your next barbecue. The crispy bacon adds another level of texture and flavor, making these juicy burgers a gourmet treat that rivals any takeout burger. Celebrating 150 years as the premium all-natural meat choice for families, Coleman All Natural Meats offers a variety of products that are sourced from American family farmers who humanely raise livestock with no antibiotics ever and no added hormones.

Find more recipes to elevate your grilling experience at ColemanNatural.com.

Pork and Bacon Burgers

Prep time: 10 minutes
Cook time: 10 minutes
Servings: 6

2 pounds Coleman Ground Pork
1/4 pound ground pork chorizo
1 medium onion, diced
2 cloves garlic, minced
1 teaspoon pepper
1 teaspoon salt
6 cheese slices (optional)
6 hamburger buns
6-8 strips Coleman Hickory Smoked Uncured Bacon, cooked
tomato slices (optional)
red onion slices (optional)
lettuce (optional)
ketchup (optional)
mayonnaise (optional)

Preheat grill to medium heat.
In large mixing bowl, combine ground pork, chorizo, onion, garlic, salt and pepper.
Gently mix ingredients, being careful not to overwork meat.
Divide meat into six burger patties.
Cook burgers 3-4 minutes per side until internal temperature reaches 145 F or desired doneness.
During last 2-3 minutes of cooking, place cheese slices on top of burgers to melt, if desired.
Transfer burgers to platter. Assemble burgers with buns, bacon, tomato slices, red onion slices, lettuce, ketchup and mayonnaise, as desired.

Tip: Burger patties may be frozen up to 1 month. Fully defrost before cooking.

SOURCE:

Coleman Natural Foods

EDIBLES

Tackle your family’s hunger with a touch of heat

Published

3 weeks ago

05/22/2025

bowienews

(Family Features) It’s easy to get into a recipe rut when every day feels the same – work, kids’ activities, social events and bedtime routines make it tough to experiment in the kitchen. If your family’s meals are growing boring, all you need is a touch of heat to bring new life to the menu.

Add a delicious blend of savory, sweet and a hint of spice to mealtime with Minute Hot Honey Chicken Seasoned Rice Cups, which are ready to serve fast for busy families. Packed with flavor, they complement main courses, snacks and sides without the hassle.

With just the right balance of heat and honey, they add delicious sizzle and mouthwatering flavor to recipes like Hot Honey Chicken Meatball Subs. Perfectly toasted hoagie rolls are packed with spicy, sweet chicken meatballs and smothered in melted provolone for a tough-to-top taste. Ready in 35 minutes, the subs offer a blend of convenience and gourmet flavor, making this meal an unbeatable choice at dinner time.

Sandwiches deliver an easy way to make mealtime customizable so all your loved ones are satisfied. Try topping your subs with coleslaw for a crunchy, creamy texture or pickled vegetables for an added touch of tanginess to complement the sweet, rich meatballs. For fans of spice, turn up the heat with extra hot sauce.

Solve afternoon hunger pangs with these Hot Honey Chicken Rice Crackers and Ranch Dip, loaded with the sweet heat of hot honey chicken and baked to crispy perfection. This inventive snack is uniquely crunchy and flavorful, blending fiery sweetness with savory chicken flavor as a convenient way to shake up snack time.

For the adventurous types, these homemade crackers pair with more than just ranch. Engage your taste buds further with these suggestions:

Spicy cheese dip: Add a little extra kick with cheese dip that’s spiced up with jalapenos or chili flakes.
Cucumber dill yogurt: A perfect match for the sweet heat of hot honey chicken with its refreshing, cooling effect.
Barbecue sauce: Smoky and slightly sweet, it pairs well with the honey in the crackers.
Garlic aioli: Rich and garlicky, this dip brings a robust flavor contrast to the table.

Discover more ways to shake up mealtimes by visiting MinuteRice.com.

Hot Honey Chicken Meatball Subs

Prep time: 5 minutes
Cook time: 30 minutes
Servings: 4

1 Minute Hot Honey Chicken Seasoned Rice Cup
1 pound ground chicken
1 teaspoon salt
1 teaspoon cayenne pepper (optional)
1/4 cup breadcrumbs
4 hoagie rolls
2 tablespoons butter
4 slices provolone cheese
garlic sauce, for garnish

Preheat oven to 375 F. Heat rice according to package directions.
In large bowl, mix rice; chicken; salt; cayenne, if desired; and breadcrumbs.
Use cookie scoop or hand roll chicken mixture into balls. Place on aluminum foil-lined sheet tray, leaving small space between each ball. Bake 25 minutes, flipping meatballs halfway through.
Slice hoagies in half, lengthwise. Remove some bread from middle to make room for meatballs. Butter inside of each hoagie and place on sheet tray.
Once meatballs are cooked through, turn broiler on high and place buttered hoagies in oven. Cook 1 minute, or until butter is melted and hoagie has browned.
Remove hoagies from oven, place 3-4 meatballs inside (depending on size) and cover with slice of cheese. Broil on high 30 seconds to melt cheese.
Drizzle garlic sauce on top.

Tip: Garlic sauce can be substituted with topping of choice.

Hot Honey Chicken Rice Crackers andRanch Dip

Prep time: 5 minutes
Cook time: 20 minutes
Servings: 2

1 Minute Hot Honey Chicken Seasoned Rice Cup
1 cup sour cream
1/2 packet ranch dip seasoning

Preheat oven to 400 F. Heat rice according to package directions.
Lay rice on parchment paper. Place another sheet of parchment paper on top. Use rolling pin to roll out rice into thin layer.
Bake 20 minutes.
In medium bowl, mix sour cream and ranch seasoning.
Once crackers are cooked, cut into squares while still hot. Allow to cool.
Serve crackers with ranch dip.

Tip: Ranch dip can be substituted with hummus or any flavored dip.

SOURCE:
Minute Rice