EDIBLES
All day nutrition

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.
EDIBLES
Create fresh, filling springtime salads

(Family Features) When the crisp air of spring tickles your face and sunrays splash you with warmth, you know salad season has arrived. With fresh flavors abounding this season, the options are nearly endless – just choose your favorite base, toppings and dressings and you’re set with a delicious first course or hearty meal all on its own.
Not every salad requires leafy greens for the base, however. Consider this Greek Beet and Watermelon Rice Salad, a Greek-inspired Jasmine rice dish loaded with fresh, tangy flavors that are sure to please your taste buds. Made with Success Boil-in-Bag Jasmine Rice that cooks up soft and fluffy every time, this recipe offers a hint of floral, sweet flavor to keep you feeling full. In just 10 minutes, you can have sweetly aromatic Jasmine rice that’s perfect for your lifestyle needs – it’s naturally gluten free, non-GMO Project Verified and free of MSG and preservatives.
Fruit salad may be nothing new, particularly when using fruits like oranges, cherries or grapes, but watermelon may be the fun new spin you need at your next cookout. The pairing of sweet watermelon, tangy feta cheese, refreshing mint, earthy beets, nuts and fluffy rice offers a winning combination. Quick tip: Make sure the rice is fully cooled after cooking to avoid a warm, watery result.
Fresh herbs, tomatoes, corn, basmati rice and a simple vinaigrette make Spring Corn and Rice Salad another delicious seasonal side that’s ready in just 15 minutes. Step out of your salad comfort zone with this refreshing solution that makes it easy to add veggies to your diet. When you’re drawing up weekly meal plans and tired of relying on traditional lettuce-based salads, consider rice salads as an alternative for enjoying chopped vegetables – plus, hearty rice can help keep you full longer.
Better yet, you can make this rice salad your own by experimenting with the ingredients. Try adding shredded chicken, hard-boiled eggs, fresh mango, ground cumin, fresh grated ginger, grilled corn or any other springtime flavors.
Remember, high quality doesn’t have to be high maintenance. Aromatic, premium long-grain Success Boil-in-Bag Basmati Rice is a no measure, no mess option that cooks up perfectly every time. Aside from being naturally gluten free, it’s also free of preservatives and MSG and is non-GMO Project Verified. It’s no stranger to versatility either – in 10 minutes, you can enjoy basmati rice’s subtle, nutty flavor and unique texture alongside other warm-weather favorites.
Find more ways to enjoy spring salad season by visiting SuccessRice.com.

Greek Beet and Watermelon Rice Salad
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4
- 1 bag Success Jasmine Rice
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup thinly sliced, cooked golden beets
- 1 cup thinly sliced watermelon
- 1/4 cup feta cheese, crumbled
- 1/4 cup pitted black olives, halved
- 1/4 cup red onion, thinly sliced
- 1 tablespoon fresh mint, thinly sliced
- 2 tablespoons walnuts, toasted and chopped, for garnish
- Prepare rice according to package directions. Allow to cool completely.
- In medium bowl, whisk oil, lemon juice, salt and pepper.
- Add rice to bowl with dressing and stir to combine. Let stand 5 minutes.
- Transfer rice to serving platter. Lay beet slices down one side of rice. Lay watermelon slices down opposite side. Top with feta, olives, red onion and mint. Garnish with walnuts.
Tips: Substitute capers for olives, if preferred.
To diminish “raw” flavor of onions, soak in ice water at least 5 minutes before using in recipe.
Use roasted, boiled, steamed or grilled beets.

Spring Corn and Rice Salad
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4
- 1 bag Success Basmati Rice
- 1 cup frozen corn, thawed
- 2 Roma tomatoes, seeded and diced
- 1/2 cup minced fresh basil
- 1/2 cup diced red onion
- 1/2 cup vinaigrette dressing
- 2 green onions, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Prepare rice according to package directions. Allow to cool completely.
- In medium bowl, combine corn, tomatoes, basil, red onions, vinaigrette and green onions. Fold in rice, salt and pepper.
- Serve salad at room temperature or chilled.
SOURCE:
Success Rice
EDIBLES
Turn a favorite spring veggie into a stellar soup

(Family Features) If you’re in need of a soup outside the usual mushroom or celery varieties, turn to another springtime favorite: carrots. More than just a veggie you can serve with dip, they’re creamy, delicious and pair well with ginger in this Creamy Carrot Soup. Discover more easy recipes for family meals at Culinary.net.

Creamy Carrot Soup
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
- 2 cans (14 ounces each) carrots
- 2 cups broth of choice
- 1/2 cup brown sugar
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 2 teaspoons ginger
- 1/4 cup orange juice
- 1/4 cup heavy cream
- salt, to taste
- pepper, to taste
- honey
- BLT wraps, for serving
- In blender, blend canned carrots, including juices, until smooth. Transfer to pot and add broth.
- Mix in brown sugar, garlic powder, onion powder, ginger and orange juice. Bring to simmer then add cream. Add salt and pepper, to taste.
- Drizzle honey over each bowl. Serve with BLT wraps.
SOURCE:
EDIBLES
Enjoy a lighter soup on cool spring days

(Family Features) Permanent heat may be on the way, but spring still offers plenty of chilly, rainy opportunities for a warmup from the inside-out. Serve a comforting bowl of Lemon Chicken Orzo Soup to keep spring chills away. Discover more seasonal recipes at Culinary.net.
Watch video to see how to make this recipe!

Lemon Chicken Orzo Soup
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
- 2 carrots
- 2 celery stalks
- 3 tablespoons butter
- 2 cups cooked, chopped chicken
- 1/3 cup lemon juice
- 2 teaspoons lemon pepper
- 6 cups broth
- 1 cup orzo
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon thyme
- 1 tablespoon sugar
- 1 cup heavy cream
- salt, to taste
- pepper, to taste
- cucumber sandwiches, for serving
- Chop carrots and celery. In pot, saute with butter.
- In bowl, mix chicken with lemon juice and lemon pepper then set aside.
- After carrots and celery are tender, add broth and orzo to pot. Then add garlic powder, onion powder, thyme and sugar. Simmer 10 minutes then add chicken and cream; simmer about 5 minutes.
- Add salt and pepper, to taste. Serve with cucumber sandwiches.
SOURCE:
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