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Power up athletic performance with real milk-inspired dishes

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(Family Features) From little ones learning the game to professional athletes pushing sports to new levels, nutrition impacts the ability to re-energize, stay hydrated and reach peak performance. Now, new data shows that one naturally nutrient-rich beverage provides more benefits than previously thought: dairy milk.

For years, real milk has been recognized as a powerhouse beverage that delivers nine essential nutrients, including calcium, protein and vitamin D. However, updated nutrient daily values for nutrition labeling and more robust government nutrition databases have provided data that shows real milk delivers 13 essential nutrients, making it a good or excellent source of four more vital nutrients: potassium, zinc, selenium and iodine. These nutrients help build strong bones, maintain a healthy immune system and maintain your central nervous system, all of which directly impact athletic performance.

“As a kid, you thought of dairy milk as the drink that helped you grow and have strong bones,” said Briana Butler, MCN, RDN, LD, a performance and sports dietitian who advises athletes. “As you get older and start paying more attention to drinks’ attributes, you realize that truth applies to adults and athletes as well. Real milk is a trustworthy and nutrient-rich way to repair, rehydrate and replenish muscles and bodies. It is truly an undeniable favorite of mine to fuel performance.”

As the “original sports drink,” real milk has fueled athletes for centuries and offers a natural nutrient combination not found in formulated sports drinks. It provides benefits for fitness enthusiasts of all ages including building lean muscle, maintaining strong bones and supporting a healthy immune system.

With 13 nutrients, real milk isn’t just the ultimate training fuel, it also makes your favorite recipes more tasty and nutritious. Dishes such as Zucchini Oatmeal Muffins are made in just 15 minutes and are a quick and nutritious snack that can be enjoyed on the go, crumbled over yogurt or paired with eggs for a morning power-up. You can also try Rattle Snake Pasta, a better-for-you version of a family favorite that combines rotisserie chicken, peppers and linguine.

Visit gonnaneedmilk.com for more information on real milk’s nutrition and for milk-inspired meals.

Rattle Snake Pasta

Recipe courtesy of registered dietitian Bri Butler and Power Portions
Total time: 15 minutes
Servings: 6

  • 1/4       cup buttery spread
  • 2          tablespoons all-purpose flour
  • 3/4       cup dairy milk (2% recommended)
  • 1/2       cup vegetable broth
  • 1          tablespoon vegetable base
  • 1/2       cup Parmesan cheese, shredded
  • salt, to taste (optional)
  • pepper, to taste (optional)
  • 1/4       cup pickled jalapeno slices
  • 3          tablespoons minced garlic
  • 10        ounces cooked rotisserie chicken, shredded
  • 1          green bell pepper, sliced
  • 1          red bell pepper, sliced
  • 1          handful fresh cilantro, minced
  • 1          pound whole-wheat linguini, cooked
  1. In medium pot, melt buttery spread then add flour; mix well. Slowly add dairy milk and vegetable broth, stirring well.
  2. Add vegetable broth and Parmesan cheese; heat slowly until thickened. Add salt and pepper, to taste, if desired.
  3. Add jalapenos, garlic, bell peppers and roasted chicken; heat thoroughly.
  4. Serve over cooked linguini.

Zucchini Oatmeal Muffins

Recipe courtesy of registered dietitian Bri Butler and Power Portions
Total time: 15 minutes
Servings: 12

  • 1          zucchini
  • 1 1/2    cups dairy milk (2% recommended)
  • 3          bananas
  • 6          pieces pitted Deglet Noor dates
  • 1          teaspoon vanilla extract
  • 2          tablespoons safflower oil
  • 2 1/2    cups old-fashioned oats
  • 1 1/2    teaspoons baking powder
  • 1 1/2    teaspoons salt
  • 1          teaspoon ground cinnamon
  1. Preheat oven to 350 F.
  2. Grate zucchini. Using kitchen towel or cheesecloth, wring as much water as possible. Set aside.
  3. In blender, blend dairy milk, banana, dates, vanilla and oil until smooth. Set aside.
  4. In large bowl, combine oats, baking powder, salt and cinnamon.
  5. Combine milk mixture, zucchini and oat mixture until well combined. Pour into coated 12-muffin pan.
  6. Cook 30 minutes, or until golden brown.
  7. Tips: Pair muffin (counts as one grain) with eggs and unsweetened nut butter for a balanced meal. Crumble over plain yogurt for parfait twist.

Photos courtesy of Getty Images

SOURCE:
MilkPEP

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EDIBLES

Smoke your Thanksgiving turkey for tasty twist on tradition

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(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)
  1. Heat smoker to 225 F.
  2. Mix melted butter, garlic powder, onion powder, thyme and lemon powder. Rub entire turkey front and back with butter mixture.
  3. Smoke turkey until it reaches internal temperature of 150 F. While turkey finishes smoking, heat grill to at least 450 F.
  4. 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

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EDIBLES

Find Comfort in a One-Pot Pie

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(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
  1. Heat oven to 350 F.
  2. In Dutch oven, brown ground beef and drain fat.
  3. Boil potatoes until fork tender and mash them. Add 1 teaspoon thyme, salt and pepper, to taste, and set aside.
  4. 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.
  5. Cover meat mixture with potatoes and bake 25-30 minutes.


SOURCE:
Culinary.net

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Homemade meals to tackle takeout cravings

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(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
  1. In saucepan, add soy sauce, brown sugar, Sriracha sauce and chicken stock; bring to simmer while whisking. Simmer 4 minutes.
  2. Cool mixture down until cool to touch, about 20 minutes.
  3. Slice steak into thin strips and place in bowl. Pour marinade over steak and marinate for 1 hour.
  4. In large pan over medium-high heat, stir-fry steak 2 minutes.
  5. Remove steak from pan and allow to rest.
  6. In same pan used for steak, add oil and cook hot or cold kit according to instructions on bag.
  7. Add steak back to pan and stir to incorporate.
  8. 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
  1. In bowl, whisk vinegar, dark soy sauce, honey, ginger, garlic, white pepper and Chinese five-spice until combined.
  2. Slowly pour oil into mixture while whisking vigorously. Place cut tofu in mixture and allow to sit 15 minutes.
  3. Bring large saute pan to medium-high heat and place tofu in, turning when crust forms.
  4. When tofu is finished, set aside and prepare hot or cold salad and noodle meal kit.
  5. Serve with tofu on top of hot or cold salad and noodle meal kit.


SOURCE:
Fresh Express

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