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Better-for-you meals from breakfast to dinner

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(Family Features) Whether you’re encouraging loved ones to start a new wellness kick or looking to add new ideas to an already-nutritious menu, families at any stage of a journey toward better health can use newfound favorites to bring fresh flavors to the table.

These dishes from Milk Means More provide an all-day assortment of deliciousness from breakfast to lunch and dinner so you can bring everyone together for tasty, nutritious meals no matter the occasion. Dairy foods, like the low-fat or fat-free milk, yogurt and cheese found in these recipes, are fundamental to good nutrition.

Constructing a better-for-you menu calls for a balanced diet with a variety of foods to get essential nutrients. This balance is important for maintaining healthy gut and immune function while optimizing overall wellness.

Start by ramping up your family’s breakfast with these slightly sweet Mini Greek Yogurt Pancakes with Cinnamon-Maple Topping for a protein-packed way to start the day with a healthy addition of fresh berries.

Fusion cooking is on the menu at lunchtime with the spicy-sweet combo of Cajun-seasoned chicken mingling with mango and pungent blue cheese in these Chicken, Mango and Blue Cheese Pitas. Finally, finish the day with Feta Roasted Salmon and Tomatoes – an easy-to-make family meal ready in 30 minutes.

Find additional better-for-you recipe inspiration at MilkMeansMore.org.

Mini Greek Yogurt Pancakes with Cinnamon-Maple Topping

Recipe courtesy of Marcia Stanley, MS, RDN, culinary dietitian, on behalf of Milk Means More
Total time: 25 minutes
Servings:6

Topping:

  • 1 3/4 cups plain Greek yogurt (fat free, 2% or 5%)
  • 1/3 cup maple syrup
  • 1/2 teaspoon ground cinnamon

Pancakes:

  • 1 cup all-purpose flour
  • 2 tablespoons sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/8 teaspoon salt
  • 1 egg, lightly beaten
  • 3/4 cup plain Greek yogurt (fat free, 2% or 5%)
  • 1/2 cup milk (skim, 2% or whole)
  • 3 tablespoons melted butter
  • 1 teaspoon vanilla
  • oil
  • 1 cup fresh blueberries or chopped fresh strawberries
  1. To make topping: Stir yogurt, syrup and cinnamon. Cover and refrigerate.
  2. To make pancakes: In mixing bowl, stir flour, sugar, baking powder, baking soda and salt. In separate bowl, whisk egg, yogurt, milk, butter and vanilla. Add yogurt mixture to flour mixture. Stir just until combined (batter should be slightly lumpy).
  3. Scrape batter into large plastic food storage bag. Oil nonstick griddle or large nonstick skillet. Heat over medium heat. Cut off about 1/2 inch from corner of plastic bag. Squeeze batter, about 1 tablespoon at a time, onto hot griddle. Cook 1-2 minutes per side, or until pancakes are golden brown, turning to second sides when bubbles form on surface of pancakes and edges are slightly dry.
  4. Serve warm pancakes topped with cinnamon-maple yogurt and sprinkled with berries.

Feta Roasted Salmon and Tomatoes

Recipe courtesy of Marcia Stanley, MS, RDN, culinary dietitian, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

  • Nonstick cooking spray
  • 3 cups halved cherry tomatoes
  • 2 teaspoons olive oil
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried oregano or dried dill weed
  • 1/4 teaspoon salt
  • 1/2 teaspoon coarsely ground black pepper, divided
  • 1 1/2 pounds salmon or halibut fillets, cut into 4 serving-size pieces
  • 1 cup (4 ounces) crumbled feta cheese
  1. Preheat oven to 425 F. Line 18-by-13-by-1-inch (half sheet) baking pan with foil. Lightly spray foil with nonstick cooking spray. Set aside.
  2. In medium bowl, toss tomatoes, olive oil, garlic, oregano, salt and 1/4 teaspoon pepper.
  3. Place fish pieces, skin side down, on one side of prepared pan. Sprinkle with remaining pepper. Lightly press feta cheese on top of fish. Pour tomato mixture on other side of prepared pan. Bake, uncovered, 12-15 minutes, or until fish flakes easily with fork.
  4. Place salmon on serving plates. Spoon tomato mixture over top.

Chicken, Mango and Blue Cheese Pitas

Recipe by Marcia Stanley, MS, RDN, culinary dietitian, on behalf of Milk Means More
Total time: 25 minutes
Servings: 6

Sauce:

  • 1 cup low-fat plain yogurt
  • 1 tablespoon honey
  • 1 tablespoon orange juice or lime juice

Filling:

  • 1 tablespoon vegetable oil
  • 1 pound boneless, skinless chicken breast halves, cut into bite-size pieces
  • 1 tablespoon Cajun or Creole seasoning
  • 1 large fresh mango, seeded, peeled and chopped
  • 3 large whole-wheat pita rounds (or 6 small), halved
  • 1 1/2 cups spring greens
  • 3/4 cup crumbled blue cheese (3 ounces)
  1. To make sauce: In small bowl, stir yogurt, honey and juice. Cover and refrigerate.
  2. To make filling: In large nonstick skillet over medium-high heat, heat oil. Cook and stir chicken with seasoning in hot oil 4-6 minutes, or until chicken is no longer pink in center. Remove from heat. Stir in mango.
  3. Fill pita pockets with greens, chicken mixture and blue cheese. Spoon yogurt sauce on top.


SOURCE:
United Dairy Industry of Michigan

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Celebrate Easter with creative cakes

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(Family Features) Sweet, delicious treats make Easter celebrations magical, putting the final touch on brunch, lunch or dinner gatherings. Whether your crowd enjoys the sweet-tart combination of fruit-infused cakes, mini bundts with personalized decorations or rich, creamy cheesecake, the dessert table is sure to be popular.

Blueberry Lemon Bundt Cake and Carrot Cheesecake from “Cookin’ Savvy” are perfect desserts for sharing with loved ones, made with little effort and a lot of love. You can even let little ones help in the kitchen with Fun Mini Easter Bundts by allowing their creativity to run wild – just hand over the icing and chocolate toppers then watch the artistry unfold.

To ensure your feast goes off without a hitch, create these tempting cakes the day before for a no-hassle Easter.

Find more ways to elevate Easter celebrations with food by visiting Culinary.net.

Blueberry Lemon Bundt Cake

Recipe courtesy of “Cookin’ Savvy
Yield: 1 cake

  • 1 pint fresh blueberries, rinsed
  • 1 box lemon cake mix
  • 1 stick butter, melted
  • 4 eggs
  • 1 cup milk

Glaze:

  • 3 tablespoons melted butter
  • 1 cup powdered sugar
  • 3 tablespoons milk
  1. Heat oven to 350 F.
  2. Grease bundt pan and place rinsed blueberries in bottom. Mix cake mix, butter, eggs and milk; pour on top of blueberries. Bake 35 minutes. Let cool and remove from pan.
  3. To make glaze: Mix butter, sugar and milk then pour over cake.

Fun Mini Easter Bundts

Recipe courtesy of “Cookin’ Savvy
Yield: 24 mini bundts

  • 1 box confetti cake mix
  • 1 stick butter, melted
  • 4 eggs
  • 1 cup milk

Chocolate Toppers:

  • 1 cup each color melting chips of desired colors
  • silicone Easter candy molds of desired shapes
  • 1 pouch ready-made green icing
  1. Heat oven to 350 F.
  2. Mix cake mix, butter, eggs and milk. Pour into greased mini bundt pan and bake 20-25 minutes. Let cool and remove from pan.
  3. To make chocolate toppers: In bowl for each color, melt melting chips in 1-minute intervals in microwave until thoroughly melted. Pour into baggies and snip corner. Pipe melted chips into molds and freeze 15-20 minutes. Pipe green icing onto mini bundt cakes for “grass” then place chocolate mold pieces on top.

Substitution: Save time on toppers by replacing with store-bought chocolate bunnies, eggs, crosses or marshmallow bunnies.

Carrot Cheesecake

Recipe courtesy of “Cookin’ Savvy
Yield: 1 cake

Cake:

  • 1 box spice cake mix
  • 1 cup grated carrot
  • 1 cup coconut
  • 4 eggs
  • 1 stick butter, melted
  • 2/3 cup vanilla Greek yogurt

Cheesecake:

  • 1 cup heavy whipping cream
  • 3 tablespoons sugar
  • 8 ounces cream cheese, softened
  • 1 teaspoon vanilla
  • 1/2 cup powdered sugar

Topping:

  • 1/2 cup chopped walnuts
  • 1/2 cup chopped white chocolate chips
  1. Heat oven to 350 F.
  2. To make cake: Mix cake mix with carrot and coconut. Using hand mixer, blend in eggs, butter and yogurt. Pour mixture into greased springform pan and bake 30 minutes. Let completely cool in pan.
  3. To make cheesecake: Using hand mixer, whip whipping cream and sugar to form whipped cream and set aside.
  4. Using hand mixer, whip cream cheese, vanilla and powdered sugar. Add in whipped cream and mix. Pour onto completely cooled carrot cake in springform pan. Let set in refrigerator at least 4 hours or overnight before unspringing pan.
  5. For topping: Sprinkle chopped nuts and chocolate chips on cake before serving.

Tip: For extra festive appearance, add desired Easter candy on top.


SOURCE:
Culinary.net

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EDIBLES

Street tacos from the slow cooker

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(Family Features) If your idea of street tacos includes standing over a hot skillet, wipe that sweat off your brow and give these Savory Street Tacos a try. They put the slow cooker and oven to work for you, providing that delicious street taco taste without the hassle. For more ways to simplify cooking at home, visit Culinary.net.

Savory Street Tacos

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

  • 1 chuck roast (2-3 pounds)
  • 1 package taco seasoning
  • 1 can (10 ounces) beef consommé
  • 16-20 street taco tortillas
  • 1 package (8 ounces) shredded cheese
  • 1/4 cup avocado oil
  • salsa, for serving
  • guacamole, for serving
  • queso, for serving
  1. Cover chuck roast with taco seasoning then place in slow cooker. Pour beef consommé over roast and cook on low 6 hours to braise.
  2. Heat oven to 425 F.
  3. Use fork to shred roast.
  4. Brush outside of tortillas with avocado oil and fill with meat and shredded cheese. Place in casserole dish and bake 10-15 minutes until tacos reach desired crispiness.
  5. Place on tray and serve with salsa, guacamole and queso.

Tip: Recipe can be doubled for large crowds.


SOURCE:
Culinary.net

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Add this superfruit to your menu for heart-healthy meals

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(Family Features) It’s no secret that adding greens to your menu – morning, noon and night – can go a long way toward healthier eating habits. While most people think of lettuce, kale, spinach, cucumbers and Brussels sprouts, don’t forget avocados are a superfruit you can use to add good fats and great taste to recipes throughout the day.

As a versatile fruit with naturally good fats and nearly 20 vitamins and minerals, avocados have become a household staple. Avocados From Mexico is a national supporter of the American Heart Association’s Healthy for Good Initiative – Eat Smart Program, encouraging people to incorporate a variety of fruits, vegetables and other heart-healthy foods into their meals.

By supporting this initiative, Avocados From Mexico is helping to raise awareness about the importance of making smart nutrition choices. The brand’s “Good Fats Meet Great Taste” campaign, featured at select Kroger locations, highlights the importance of balanced nutrition and fresh food choices as part of an overall heart-healthy lifestyle.

Avocados provide a good source of naturally unsaturated fats, which can be part of a heart-healthy eating pattern when consumed in place of saturated fats. A well-balanced diet that includes nutrient-rich foods like avocados, whole grains, lean proteins and fiber-rich vegetables can support overall heart health. In addition to good fats, avocados are also a good source of fiber, with 3 grams per one-third of a medium avocado.

If you’re looking for an easy yet tasty way to add more avocados to your family’s menu, this Avocado, Brussels Sprout, Kale and Date Salad provides a delicious introduction to the superfruit. Loaded with greens and fit for sharing with a crowd, you can do your part to bring avocados to your nearest and dearest, neighbors or anyone you’re hosting for a fresh, better-for-you meal.

The best part: This heart-healthy dish comes together in a snap. Just process the homemade dressing featuring dates, Dijon mustard and apple cider vinegar. Then toss Brussels sprouts, kale, red onion, pistachios and, of course, avocados before combining with the dressing.

Finally, serve with shaved Parmesan cheese on the side (so guests who prefer to avoid dairy can do so) and enjoy for a fresh meal that’s equal parts delicious and nutritious. Sliced avocados are the star of the dish, with naturally good fats and nearly 20 vitamins and minerals, making this an always good, super fun recipe and a way to begin making smarter food choices.

Discover more ways to add heart-healthy meals to your menu by visiting AvocadosFromMexico.com/avocado-nutrition.

Avocado, Brussels Sprouts, Kale and Date Salad

Servings: 8

Dressing:

  • 1 tablespoon lemon juice
  • 2 tablespoons apple cider vinegar
  • 4 dates, pitted, softened
  • 2 teaspoons Dijon mustard
  • 1/4 cup olive oil
  • 2 Avocados From Mexico, sliced
  • 6 cups Brussels sprouts, shaved or shredded
  • 3 cups lacinto (dinosaur) kale, shredded
  • 1 cup red onion, sliced
  • 1/2 cup pistachios (or pumpkin seeds), shelled
  • reduced-fat (sharp) Parmesan cheese, shaved or grated, for topping (optional)
  1. To make dressing: In food processor, process lemon juice, apple cider vinegar, pitted dates and mustard. Slowly add olive oil to combine.
  2. To make salad: In large salad bowl, combine avocados, shaved Brussels sprouts, kale, red onion and pistachios. Drizzle salad dressing evenly over greens and toss until well-coated.
  3. Serve with shaved Parmesan cheese, if desired.


SOURCE:
Avocados From Mexico

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