Snacks 02 April 2020

Super Snacking

(Family Features) Snacks are a way of life for people of all ages, but especially children, who consume about 25% of their daily calories from snacks, according to research published in the “Journal of Nutrition Education and Behavior.” Providing nutritionally balanced snacks for your children at home can make for a happy and healthy day.

Planning snacks that are as delicious as they are healthy is a winning solution, and snacks are a simple way to add more nutrition to your child’s diet.

For example, low-fat and fat-free dairy foods are essential to children’s growth and overall wellness. They provide calcium and vitamin D, two nutrients kids don’t get enough of, according to the 2015 Dietary Guidelines for Americans. The guidelines recommend 2-3 servings of low-fat and fat-free dairy foods every day, depending on the child’s age.

Giving kids a role in the preparation can give them added incentive to enjoy healthy treats, and these recipes are all easy enough that kids can make them on their own (or with minimal assistance). Giving your kids the ability to play a role in the kitchen and create is a gift that can last a lifetime. The culinary skills they develop early in life can give them the confidence and know-how to cook nutritious meals for themselves as teens and adults.

Dairy: Did You Know?

Dairy foods can add taste and versatility to your plate, but they also deliver a unique package of essential nutrients important for good health.

  • Milk has a unique combination of nine essential nutrients: protein; calcium; potassium; phosphorus; vitamins A, D and B12; riboflavin and niacin. Each of these nutrients is a key ingredient of milk and they all work together to help keep bodies healthy.
  • Milk, cheese and yogurt are good sources of high-quality protein, which is essential for growth and maintenance of muscle and other proteins within the body.
  • Enjoying dairy foods like milk, cheese and yogurt as part of a healthy diet is associated with many health bonuses, including reduced risk of heart disease, Type 2 diabetes and high blood pressure.

Get more ideas to get kids cooking and snacking smart at milkmeansmore.org.

Red, White and Blue Greek Yogurt Bark

Prep time: 5 minutes
Servings: 12

  • 3          cups plain non-fat Greek yogurt
  • 1/3       cup honey, plus additional for drizzling (optional)
  • 1          teaspoon vanilla
  • 1/2       cup strawberries, sliced into rounds
  • 1/2       cup blueberries
  • 1/2       cup raspberries, halved
  1. In medium mixing bowl combine Greek yogurt, 1/3 cup honey and vanilla.
  2. On parchment paper-lined baking sheet, spread Greek yogurt mixture to 1/4-inch thickness. Press strawberries, blueberries and raspberries into yogurt. Freeze at least 3 hours. Break into pieces upon removing from freezer.

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Servings: 4

  • 3/4       cup vanilla Greek yogurt
  • 1/4       cup peanut butter
  • 1          dash cinnamon
  • apples, graham crackers or other dipper of choice
  1. In bowl, six Greek yogurt, peanut butter and cinnamon until smooth.
  2. Serve with apples, graham crackers or another dipper of choice.

Good Morning Yogurt Parfait

Prep time: 5 minutes
Servings: 1

  • 1/2       cup sliced or diced fruit, any variety
  • 6          ounces low-fat or fat-free vanilla yogurt
  • 1/4       cup granola or other cereal (optional)
  1. In small bowl or cup, layer fruit and yogurt, starting with fruit on bottom. Top with cereal or granola, if desired.
  2. Note: This recipe can be made using low-fat or non-fat cottage cheese sweetened with honey and cinnamon.

Frozen Banana Pops

Prep time: 2 hours
Servings: 8

  • 4          large bananas, peeled
  • 8          wooden ice pop sticks
  • 2          cups vanilla non-fat Greek yogurt
  • 1/2       cup creamy natural peanut butter
  1. Cut each banana in half and carefully insert wooden ice pop stick in bottom of each , about one-third into banana. Place bananas on large baking sheet lined with parchment paper. Freeze bananas until partially frozen, about 30 minutes.
  2. Carefully dip each banana in tall pint glass of vanilla yogurt to coat, leaving 1/2-inch at bottom of banana uncoated. Return yogurt-coated bananas to parchment paper-lined baking sheet and freeze until completely firm, about 1 hour.
  3. Microwave peanut butter until smooth and creamy, about 30-45 seconds. Drizzle peanut butter evenly over bananas then place on baking sheet to freeze until peanut butter is firm, about 30 minutes.
  4. Serve immediately or wrap each banana in plastic wrap and store in freezer up to 3 months.

Source: United Dairy Industry of Michigan

Meal Ideas 30 March 2020

Family-Friendly Ways to Rethink Favorite Recipes

(Family Features) Freshen up family dinners by adding new ingredients like pecans, with natural richness and subtle sweetness coupled with irresistible crunch.

Kitchen staples are being used to add twists to traditional dishes, so finding an item you can use to mix up classic family recipes is key. Pecans pack flavor, texture and nutrition all in one bite, and they have a long shelf life. Shelled pecans can be kept in airtight containers in the refrigerator for about nine months and for up to two years in sealed plastic bags in the freezer.

While pecans are beloved in classic desserts, like pecan pie, they also offer a variety of nutrition benefits that can be added to nearly any meal. They are among the highest in “good” monounsaturated fats, contain 3 grams of plant protein per serving and are a source of fiber, flavonoids and minerals like manganese, which is essential for metabolism and bone health.

Nearly two decades of research document the heart-health benefits of pecans. In fact, according to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1 1/2 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. One serving of pecans (28 grams) has 18 grams of unsaturated fat and only 2 grams of saturated fat.

Add crunch to this Chinese Chicken Salad with Pecans by swapping out croutons, use chopped pecans as a flavorful and nutrient-dense coating for Pecan Chicken Meatballs and bake this Pecan Banana Bread as a nutritious and kid-friendly breakfast or snack to fill your home with a delicious scent.

Discover more nutritious recipes at AmericanPecan.com

Pecan Chicken Meatballs

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 9 meatballs

  • 1          pound ground chicken
  • 1/4       cup spinach, chopped
  • 1          tablespoon fresh lemon juice
  • 1          egg
  • 1          teaspoon minced garlic
  • 1/4       teaspoon onion powder
  • 1/4       teaspoon paprika
  • 1/4       teaspoon salt
  • 1/4       teaspoon pepper
  • 1/4       teaspoon cayenne pepper (optional)
  • 1          cup finely chopped fresh pecan pieces, divided
  1. Heat oven to 400° F. Line baking sheet with parchment paper.
  2. In large bowl, mix ground chicken, spinach, lemon juice, egg, garlic, onion powder, paprika, salt, pepper, cayenne (if desired) and 1/2 cup pecans until well combined.
  3. Roll chicken mixture into 1 tablespoon- sized meatballs.
  4. Place reserved pecans in bowl. Roll meatballs in pecans to coat then place on prepared baking sheet.
  5. Bake 20-30 minutes until meatballs are cooked through.
  6. Serve warm with sauces for dipping or over pasta.

Chinese Chicken Salad with Pecans

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

Dressing:

  • 1/4       cup pecan butter
  • 1          tablespoon rice vinegar
  • 1          tablespoon honey
  • 1          teaspoon toasted sesame oil
  • 1 1/2    teaspoons soy sauce
  • 2          tablespoons warm water, plus additional as needed (optional)

Salad:

  • 4          ounces dried thin rice noodles
  • cold water
  • 4          cups chopped romaine lettuce
  • 4          cups chopped iceberg lettuce
  • 1/4       cup toasted and chopped pecans
  • 2          scallions, finely chopped
  • 1          cup bean sprouts
  • 1/2       cup crispy wontons
  • 1          cup mandarin oranges
  • 2          tablespoons sesame seeds
  • 2          cups rotisserie chicken breast, chopped
  1. To make dressing: In medium bowl, whisk pecan butter, rice vinegar, honey, sesame oil and soy sauce until smooth.
  2. Add 2 tablespoons warm water and whisk until incorporated. Add additional water, 1 teaspoon at a time, if desired, until dressing reaches pourable consistency.
  3. To make salad: Cook rice noodles according to package instructions. Once cooked, drain and transfer to bowl with cold water to keep from sticking.
  4. In large bowl, toss romaine and iceberg lettuces, pecans, scallions, bean sprouts, crispy wontons, mandarin oranges and sesame seeds.
  5. Divide salad among four plates; top each with 1/2 cup chicken and serve with dressing.

Pecan Banana Bread

Prep time: 15 minutes
Cook time: 60 minutes
Servings: 8

  • 10        ounces gluten-free baking flour mix
  • 1          teaspoon baking powder
  • 1/2       teaspoon baking soda
  • 1/2       teaspoon sea salt
  • 2          flax eggs
  • 1          cup organic brown or coconut sugar
  • 1/2       cup coconut oil
  • 1/2       vanilla bean
  • 1/2       cup vegan yogurt
  • 3/4       cup mashed bananas, ripe
  • 1          cup raw pecan pieces, chopped, plus additional for topping
  1. Heat oven to 350° F. Prepare 9-by-5-inch banana bread pan.
  2. In medium bowl, sift flour mix, baking powder, baking soda and sea salt; whisk to combine.
  3. In mixer bowl, mix eggs, sugar and coconut oil 2 minutes on medium-low speed.
  4. Scrape vanilla bean and add to mixture. Add vegan yogurt and mashed bananas; mix 2 minutes on medium-low speed.
  5. Remove bowl from mixer and fold 1 cup raw pecan pieces into batter until evenly distributed.
  6. Add batter to banana bread pan and use spatula to smooth down top. Sprinkle additional pecan pieces on top.
  7. Bake banana bread on top rack 60 minutes until toothpick comes out with few crumbs but not completely clean.
  8. Remove from oven and allow to cool 10 minutes in pan. Hold sides of pan and flip onto wire rack.
  9. Allow bread to cool completely. Slice as desired.

Source:  American Pecan Council

Healthy 23 March 2020

Now’s the Time to Teach At-Home Nutrition

(Family Features) With a lot of parents facing the challenge of keeping housebound kids happy and healthy, this is the perfect time to teach kids the basics of nutrition and eating right.

Consider these simple suggestions from Melanie Marcus, MA, RD, health and nutrition communications manager for Dole Food Company.

  • Healthy Snack Time Taste Tests – Sometimes it feels like kids can snack all day long on easy-to-grab crackers, chips or cookies. Next time they reach into the snack pantry, try incorporating a taste test or food critic activity to encourage something different and more nutritious.
  • Purposeful Playtime – Many households have a play kitchen or some kind of play food. Use this as an opportunity to act out how to create a healthy kitchen with activities like making salad, setting the table, peeling bananas and washing dishes. This can help young children become more independent, learn what to expect and grow into little helpers at family mealtime.
  • Sensory Activity – One idea that can work for school and at home is making a sensory box. Simply place a fruit or two inside a tissue box and have children put their hands inside then try to guess which fruit it is by feeling it.
  • Recipes for Fun – If you’re preparing a meal, it could be a good time to teach children of reading age how to review a recipe. Evaluating ingredients to learn how food transforms from raw to cooked or how a dish is created can help kids learn kitchen skills. For example, try this fun, fruity recipe for Kids with Almond Toast.
  • Food Groups Focus – Get kids involved in making dinner by setting a rule that each food group must be represented. Give them a warmup activity by asking which food groups are found in family favorites like chicken soup, lasagna or meatloaf. Asking kids to guess which ingredients are used in these dishes and identifying which food group each ingredient belongs to can help them understand dietary balance. Find more at-home tips in the free, downloadable Healthy Eating Toolkit from the nonprofit organization Action for Healthy Kids.
  • Reading Time – From food labels to children’s books to cookbooks, there are plenty of reading materials to choose from that reinforce healthy eating habits. Exposing children to fruits and vegetables outside the kitchen is a subtle way to show that nutritious ingredients are part of everyday life.
  • Explain the Bathroom Routine – Make sure to wash hands and explain that this is a way of washing away germs to stay healthy. Also explain why brushing teeth is important by reminding children that food can get stuck in teeth and cause cavities.

Find more kid-friendly recipe ideas at dole.com plus nutritional tips, free printables and other healthy fun on Facebook, Pinterest, Twitter and Instagram.

“Kids” with Almond Toast

Total time: 10 minutes
Servings: 4

  • 4          slices whole-grain bread
  • 6          tablespoons unsalted almond butter
  • 2          teaspoons honey (optional)
  • 1          DOLE®  Banana, peeled
  • 2          Dole Strawberries, trimmed and halved
  • 4          chunks (1 1/2 inches) fresh Dole Tropical Gold Pineapple
  • 2          Dole Blackberries
  • 2          teaspoons toasted flaxseed (optional)
  1. Toast bread slices. Spread with almond butter and drizzle with honey, if desired.
  2. To make “kids”: Cut eight slices and 32 matchsticks from banana. Arrange one strawberry half and one pineapple chunk on two slices toast; arrange remaining strawberry halves and blackberries on  remaining slices. Place one banana slice “head” at top of each piece of fruit and arrange four banana matchsticks around each “kid” for arms and legs. Sprinkle flaxseed along bottom edges of toast under kids’ feet, if desired.

 

Photo courtesy of Getty Images (mother and daughter)

Source:  Dole

Breakfast & Brunch 02 March 2020

Seasonal Brunch Ideas with an Original Farm-to-Table Ingredient

(Family Features) Brunch with family and friends can be a treat any time of the year, but spring’s fresh, seasonal ingredients and warmer days practically beg loved ones to gather for the morning meal.

These cute, kid-friendly Bunny Oatmeal and Easy Egg Casserole recipes are simple and made with real foods like milk, bringing richness and flavor, and ingredients you can feel good serving to kids.

Whether it’s skim milk for lighter lattes with friends, 2% milk to wash down birthday cake or strawberry milk for a sweet celebration surrounding the game-winning goal, milk’s already a part of the foods – and meaningful moments – that matter.

For more kid-friendly, seasonal recipe ideas, visit milklife.com.

Bunny Oatmeal

Recipe courtesy of Tiffany Edwards of Creme de la Crumb on behalf of Milk Life
Servings: 1

  • 1/3       cup instant oats
  • 3/4       cup fat-free milk
  • 1/4       teaspoon cinnamon
  • 1/4       teaspoon vanilla
  • 1          teaspoon brown sugar
  • 2/3       small banana
  • 2          fresh blueberries
  • 1/2       small strawberry
  • chocolate syrup (optional)
  • 1          glass milk (8 ounces)
  1. In microwave-safe bowl, stir oats, milk, cinnamon, vanilla and brown sugar. Microwave on high 30-60 seconds and stir.
  2. Cut banana in half crosswise. Cut 1 1/8-inch thick coin slice from flat ends of each banana half. Place two banana slices in upper third of oatmeal bowl, side by side, to make eyes. Top each banana slice with one blueberry.
  3. Place remaining banana halves at top of bowl, hanging out, to create ears.
  4. Place strawberry in middle of bowl to make nose then drizzle chocolate, if desired, to make mouth and whiskers.
  5. Serve with 8-ounce glass of real milk for added nutrition.

Nutritional information per serving: 320 calories; 2 g fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium. Nutrition figures based on using fat-free milk and include 8-ounce glass of milk.  

Easy Egg Casserole

Recipe courtesy of Milk Life
Servings: 1

  •             Nonstick cooking spray
  • 1          cup lean ham, cubed
  • 1          cup frozen seasoned potatoes with fresh onions and peppers
  • 3/4       cup fresh spinach, chopped
  • 1/2       cup low-fat cheddar or Swiss cheese, shredded
  • 6          eggs
  • 3/4       cup fat-free milk
  • 1          glass milk (8 ounces)
  1. Heat oven to 375° F. Lightly coat 8-by-8-inch casserole dish with nonstick cooking spray. In bottom of casserole dish, arrange ham, potatoes, spinach and cheese.
  2. In large bowl, beat eggs and milk. Pour mixture over ingredients in casserole dish. Bake 25-30 minutes, or until lightly browned and puffed.
  3. Serve with 8-ounce glass of real milk for added nutrition.

Nutritional information per serving: 350 calories; 9 g fat; 3 g saturated fat; 350 mg cholesterol; 32 g protein; 34 g carbohydrates; 2 g fiber; 630 mg sodium; 500 mg calcium. Nutrition figures based on using fat-free milk and include 8-ounce glass of milk.

Source:  MilkPEP

Breakfast & Brunch 28 February 2020

Start Your Day Strong with Breakfast

(Family Features) Starting the morning on the right foot can help set a path toward a successful day, and for many, that strong start begins with breakfast. In fact, a lot of research supports the idea of having a balanced meal in the morning. When you turn to breakfast to fuel your morning, look for seasonal recipes that provide a delicious way to start your day.

For example, you can skip high-sugar grains with refined carbohydrates like doughnuts and pastries to instead opt for savory, protein-rich dishes like this Asparagus and Goat Cheese Frittata and Fluffy Scrambled Eggs. If you’re an on-the-go eater, try easily transportable recipes like a Tropical Green Smoothie or Vanilla Almond Crunch Overnight Oats.

These breakfast recipes are bolstered by the rich, creamy texture and nutrition profile of fairlife ultra-filtered milk, a lactose-free option with 50% more protein, 50% less sugar and 30% more calcium than regular milk. The recipes also take advantage of fresh, seasonal ingredients.

Find more breakfast inspiration at fairlife.com


Asparagus and Goat Cheese Frittata

Prep time: 21 minutes
Servings: 4

  • 4          large eggs
  • 1/4       cup fairlife 2% Ultra-Filtered Milk
  • 1/4       teaspoon kosher or sea salt, plus additional, to taste, divided
  • freshly ground black pepper, to taste
  • 1/3       cup thinly sliced basil leaves, plus additional for serving
  • 2          teaspoons olive oil
  • 10        medium asparagus spears, cut into 1 1/2-inch lengths
  • 2          tablespoons finely chopped shallot or red onion
  • 1 1/2    ounces soft goat cheese, crumbled (1/4 cup)
  1. Heat oven to 400º with rack in middle.
  2. In large bowl, beat eggs, milk, 1/4 teaspoon salt and pepper, to taste; beat in 1/3 cup basil until just combined.
  3. In 8-10-inch ovenproof nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add asparagus and salt and pepper, to taste. Reduce heat to medium and cook, stirring occasionally, 5 minutes. Add shallot and continue cooking until asparagus spears are lightly golden and just tender, 2-4 minutes. Pour in egg mixture. Cook 1 minute then scatter goat cheese on top.
  4. Bake until frittata is set, 4-6 minutes. Using spatula, slide onto cutting board then sprinkle with salt, to taste, and additional basil. Cut into wedges. Serve warm.

Nutritional information per serving: 140 calories; 10 g total fat; 190 mg cholesterol; 200 mg sodium; 3 g total carbohydrates; 10 g protein.

Vanilla Almond Crunch Overnight Oats

Prep time: 10 minutes, plus at least 6 hours refrigeration
Servings: 2 1/2 (about 2 1/2 cups each)

  • 1          carton (5-6 ounces) non-fat or low-fat vanilla Greek yogurt
  • 2          teaspoons pure honey
  • 2          teaspoons flax seeds
  • 2          pinches cinnamon
  • 2          pinches kosher salt
  • 4          tablespoons blanched, slivered or sliced almonds
  • 1          cup rolled oats
  • 1          cup fairlife Fat-Free Ultra-Filtered Milk
  • Toppings (optional):
  • cut berries or citrus
  • additional yogurt
  • additional flax seeds or almonds
  1. Divide yogurt, honey, flax seeds, cinnamon, kosher salt, almonds, oats and milk evenly between two 8-10-ounce glass jars or small glass bowls with tight-fitting lids.
  2. Securely close or cover containers; refrigerate at least 6 hours, or up to 48 hours.
  3. When ready to serve, remove lid, stir and top with berries or citrus, yogurt and flax seeds or almonds, if desired.

Nutritional information per serving: 380 calories; 9 g total fat; less than 5 mg cholesterol; 280 mg sodium; 53 g total carbohydrates; 22 g protein.

Tropical Green Smoothie

Prep time: 5 minutes
Servings: 2 (8 fluid ounces each)

  • 1          cup fresh baby spinach or baby kale
  • 3/4       cup fairlife 2% Ultra-Filtered Milk
  • 1          ripe banana
  • 2/3       cup fresh or frozen diced pineapple
  • 1          lime, zest only
  • 1          lime, cut into wedges
  • 1          tablespoon virgin coconut oil
  • 3/4       teaspoon pure vanilla extract
  • 1          pinch ground cinnamon
  • 3/4       cup ice (optional)
  1. In blender, blend spinach, milk, banana, pineapple, lime zest, juice of one lime wedge, coconut oil, vanilla extract, cinnamon and ice, if desired, until smooth. If refrigerating prior to serving, omit ice.

Nutritional information per serving: 120 calories; 2 g total fat; 5 mg cholesterol; 55 mg sodium; 22 g total carbohydrates; 6 g protein.

Fluffy Scrambled Eggs

Prep time: 10 minutes
Servings: 4

  • 6          large eggs
  • 1/3       cup fairlife Whole Ultra-Filtered Milk
  • 1/8       teaspoon kosher salt, plus additional, to taste, divided
  • pepper, to taste
  1. In medium bowl, vigorously whisk eggs until about double in volume and light and lemon-colored, about 1 minute. Use immersion blender for extra fluffiness, if desired. Set aside.
  2. In separate bowl, vigorously whisk milk until light and frothy, about 30 seconds. Gently fold frothy milk and 1/8 teaspoon kosher salt into fluffy eggs.
  3. Pour egg-milk mixture into lightly greased skillet over low heat. Let setup 1 minute then use silicone spatula to gently fold eggs over on top of themselves. Rest and repeat until cooked through.
  4. Serve with salt and pepper, to taste.

Nutritional information per serving: 120 calories; 8 g total fat; 280 mg cholesterol; 190 mg sodium; 1 g total carbohydrates; 11 g protein.

Source: fairlife

Meal Ideas 18 December 2019

Better Balance for Every Day

Resolve to make nutritious eating a priority

(Family Features) Discovering a better version of yourself is all about striking balance. That’s especially true when it comes to making smarter food choices that you can maintain over time.

A sustainable, long-term healthy eating approach, such as the Atkins low-carb lifestyle, emphasizes variety and balance. Start planning a low-carb menu filled with high-fiber carbohydrates, optimal protein and healthy fats with these tips from Colette Heimowitz, vice president of nutrition and education for Atkins.

Fill up with fiber-rich foods. Foods like vegetables, nuts, seeds, low-glycemic fruit (like berries) and whole unrefined grains are considered carbohydrates, but they don’t raise your blood sugar the way processed carbs do. Fiber slows the entry of glucose into your bloodstream so you don’t experience insulin spikes that encourage your body to produce and store body fat. Try to eat between 25-35 grams of fiber a day.

Reduce inflammation. A low-carb approach eliminates refined and processed foods and sugars that can cause inflammation. Focus on foods that decrease inflammation, such as colorful low-glycemic vegetables, low-sugar fruits, protein and healthy fats such as olive oil. The ground turmeric in this Golden Milk recipe offers an easy way to fight inflammation without sacrificing flavor.

Kickstart your morning. Start your day with a protein-packed choice such as these Chocolate Banana Protein Overnight Oats. You’ll get the omega-3 fatty acids and antioxidants from the chia seeds along with protein and healthy fats to keep you energized while avoiding high-sugar breakfast alternatives.

Find more low-carb recipes at Atkins.com

Satisfying, Low-Sugar Swaps

Eating on the go can easily cause you to grab a high-sugar option, but there are simple swaps to keep your blood sugar levels steady throughout the day. Satisfy your hunger with an option like the Atkins Chocolate Peanut Butter Bar. Made with sweet chocolate and rich, creamy peanut butter, this bar offers 16 grams of protein, 12 grams of fiber and only 2 grams of sugar to satisfy your hunger without the guilt.

Find more recipes like these for Salmon and Asparagus Sheet Pan or Spicy Crispy Chickpeas and ideas for a balanced, low-carb approach to eating well at Atkins.com.

Salmon and Asparagus Sheet Pan

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 2
Net carbs: 4.41

  • 1          bunch thin spear asparagus
  • 1          tablespoon, plus 1/4 teaspoon, extra-virgin olive oil
  • 1/8       teaspoon salt, divided
  • 2          salmon fillets (4 ounces each), no more than 3/4-inch thick
  • 1          pinch black pepper
  • 3          tablespoons olive oil-based mayonnaise
  • 1          tablespoon lemon juice
  • 1          teaspoon Dijon mustard
  • 1/4       teaspoon minced or pressed garlic
  • 1 tablespoon grated Parmesan cheese
  1. Heat oven to 425° F.
  2. Wash asparagus and remove woody ends. Place on rimmed baking sheet and toss with 1 tablespoon olive oil and pinch of salt. Arrange in single layer, leaving space for salmon. Place salmon skin-side down on sheet. Brush with remaining olive oil and season with remaining salt and pepper. Place in oven and bake 12 minutes.
  3. In small bowl, combine mayonnaise, lemon juice, mustard and garlic.
  4. Remove sheet pan from oven, sprinkle asparagus spears with cheese and cook 3 minutes, or until fish reaches 145° F and asparagus spears are tender and beginning to brown on tips.
  5. Plate one fillet and half the asparagus, drizzle each plate with about 2 tablespoons mayonnaise sauce and serve.

Spicy Crispy Chickpeas

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 8
Net carbs: 8.3

  • 1          can (15 1/2 ounces) chickpeas
  • 1          tablespoon ghee (or clarified butter), melted
  • 3/4       teaspoon salt
  • 1/2       teaspoon garlic powder
  • 1/4       teaspoon chili powder
  • 1/4       teaspoon chipotle chili powder
  1. Heat air fryer to 390° F 3 minutes.
  2. Using fine mesh sieve, drain and rinse chickpeas. Use towel to gently pat chickpeas dry, removing skins. In small bowl, toss chickpeas with ghee and salt.
  3. Cook in single layer in air fryer 6 minutes. Pause and shake bowl; cook 6 minutes. Pause and shake bowl; cook 3 minutes.
  4. In separate small bowl, sprinkle chickpeas with spices and toss to evenly coat. Chickpeas can be stored in open container at room temperature up to 3 days.

Golden Milk

Prep time: 8 minutes
Cook time: 7 minutes
Servings: 3
Net carbs: 3

  • 1          cup canned unsweetened coconut milk
  • 1          cup plain unsweetened almond milk
  • 1          cup water
  • 1          tablespoon coconut oil
  • 1 1/2    teaspoons ground turmeric
  • 1/4       teaspoon ground cinnamon
  • 1/4       teaspoon ground ginger
  • 1/8       teaspoon ground black pepper
  • 10        drops liquid stevia extract
  1. In small pan, whisk coconut milk, almond milk, water, coconut oil, turmeric, cinnamon, ginger and pepper. Warm over medium heat until hot but not simmering, about 7 minutes. Remove from heat, whisk in sweetener and serve.

Chocolate Banana Protein Overnight Oats

Prep time: 5 minutes
Chill time: 3 hours
Servings: 2
Net carbs: 6.84

  • 1          Atkins Chocolate Banana Shake
  • 2          tablespoons rolled oats
  • 2          tablespoons chia seeds
  • 2          tablespoons hemp hearts
  • 2          tablespoons unsweetened coconut shreds
  • 2          tablespoons sliced almonds
  • fruit, such as sliced bananas or berries (optional)
  1. In jar with tight-fitting lid, combine shake, rolled oats, chia seeds, hemp hearts, coconut and almonds. Cover and refrigerate at least 3 hours or overnight.
  2. Top with fruit, if desired.

Photos courtesy of Getty Images (Salmon and Asparagus Sheet Pan, Spicy Crispy Chickpeas, Golden Milk, Chocolate Banana Protein Overnight Oats)

Source: Atkins

Appetizers & Sides 06 December 2019

Show Your Heart Some Love

(Family Features) While heart disease is a leading cause of death for both men and women in the United States, many of the risk factors associated with the condition can be controlled with dietary and lifestyle changes. By centering your meals around better-for-you ingredients and recipes, you can show your heart some extra love.

Consider walnuts, which are a heart-healthy food certified by the American Heart Association. More than 25 years of research shows walnuts may play a key role in heart health. In fact, the U.S. Food and Drug Administration approved one of the first qualified health claims for a whole food, finding that eating 1 1/2 ounces of walnuts per day as part of a low-saturated fat and low-cholesterol diet while not increasing caloric intake may reduce the risk of coronary heart disease.

Additionally, walnuts are the only nut significantly high in omega-3s, with 2 1/2 grams of alpha-linolenic acid per ounce. Walnuts can add this essential nutrient to dishes like these American Heart Association Heart-Check Mark certified recipes for Greek Cucumber Walnut Bites and Banana Bread Overnight Oats.

Find more information and heart-healthy recipes at walnuts.org/heart-health.
 

Greek Cucumber Walnut Bites

Recipe courtesy of Beth Stark, RDN, LDN on behalf of the California Walnut Board
Prep time: 25 minutes
Servings: 6

  • 1/2       cup walnuts, chopped
  • 1          English cucumber, ends trimmed (about 14 ounces)
  • 1/2       cup roasted red pepper hummus
  • 1/2       cup reduced-fat crumbled feta cheese
  • 5          cherry tomatoes, quartered
  1. Heat oven to 350 F.
  2. On small baking sheet, arrange walnuts evenly. Bake 8 minutes, checking frequently, until toasted.
  3. Slice cucumber crosswise into 3/4-inch thick slices. Using small spoon, gently scoop out and discard center of each cucumber slice, leaving bottom and sides intact.
  4. In small bowl, stir 6 tablespoons chopped walnuts and hummus. Spoon walnut-hummus mixture into each cucumber slice and top with reserved chopped walnuts, feta cheese and quartered tomatoes.

Banana Bread Overnight Oats

Recipe courtesy of Crowded Kitchen on behalf of the California Walnut Board
Prep time: 15 minutes
Servings: 4

  • 3          ripe bananas, sliced
  • 2          cups old-fashioned oats
  • 1          tablespoon ground cinnamon
  • 1/2       teaspoon salt
  • 1          teaspoon vanilla
  • 3/4       cup chopped California walnuts, divided
  • 1          tablespoon maple syrup
  • 3          cups skim milk
  1. In large container with lid, add sliced bananas. Use potato masher or fork to mash bananas until smooth.
  2. Add oats, cinnamon, salt, vanilla, half the chopped walnuts, maple syrup and milk. Combine thoroughly and refrigerate overnight.
  3. To serve, divide among four canning jars or glass containers with lids. Top each with remaining walnuts before serving.

Source: California Walnut Board

Meal Ideas 31 October 2019

Frozen Family Fun

Kid-friendly, make-ahead meals

(Family Features) As families look to incorporate more nutritious dishes into meals from morning to night, using kid-friendly recipes can help make the process easier and more fun.
To help make it easier for busy parents to plan and serve healthier meals, registered dietitian Melanie Marcus, Dole’s nutrition and health communications manager, created a series of enchanted frozen fruit- and vegetable-based dishes including main courses, smoothies, desserts, sides and more. Because these recipes can be made in advance and frozen for later use, they’re perfect for on-the-go families and busy lifestyles.

For example, these frozen sandwiches make for an easy grab-and-go breakfast while make-ahead lasagna simplifies busy evenings and banana split cups can appease those dessert cravings.

These and other family-friendly recipes are part of Dole’s healthy-living alliance with Disney’s Frozen 2.  For details, visit dole.com/Disney. Follow Dole at #Dole and #DoleRecipes.

Royal Frozen Sweet Potato Lasagna

Prep time: 45 minutes
Cook time: 1 hour, 5 minutes
Servings: 8

  • Nonstick cooking spray
  • 1          tablespoon olive oil
  • 1          medium DOLE® White Onion, chopped
  • 1          package (8 ounces) Dole Mushrooms, sliced
  • 2          garlic cloves, minced
  • 1 1/2    pounds 99% fat-free lean ground turkey
  • 5          cups Dole Baby Spinach
  • 1          teaspoon Italian seasoning
  • 1/4       teaspoon salt
  • 1          cup marinara sauce
  • 1          cup raw cashews
  • 2          cups fat-free cottage cheese, strained
  • 4          medium Dole Sweet Potatoes, peeled and sliced 1/8-inch thick crosswise
  • 1       cup low-moisture part-skim mozzarella cheese
  1. Heat oven to 375° F. Spray 13-by-9-inch baking dish with nonstick cooking spray.
  2. In large skillet over medium-high heat, heat olive oil; add onion and cook 5 minutes, or until tender, stirring occasionally. Add mushrooms; cook 4 minutes, or until tender, stirring occasionally. Add garlic; cook 1 minute, stirring frequently. Add turkey; cook 8 minutes, or until browned, breaking up turkey with side of wooden spoon. Add spinach, Italian seasoning and salt; cook 3 minutes, or until spinach wilts. Stir in marinara; cook 1 minute.
  3. In food processor, pulse cashews 20 times, or until small crumbs form. In medium bowl, stir cottage cheese and cashews.
  4. Shingle 1/3 of sweet potato slices in bottom of prepared dish; top with 1 cup cottage cheese mixture followed by 1 1/2 cups turkey mixture. Repeat layers twice; sprinkle with mozzarella cheese and cover tightly with foil. Bake 45 minutes; remove foil. Bake 20 minutes, or until top is golden brown.

Tip: To freeze lasagna, wrap tightly once cooled with layer of plastic wrap then foil. Freeze up to 3 months. Remove plastic wrap; bake lasagna from frozen, covered with foil, at 375° F 1 hour. Uncover and bake 15 minutes, or until top is golden brown and internal temperature reaches 165° F.

Approximate nutritional information per serving (1 1/2 cups): 315 calories; 110 calories from fat; 12 g fat; 0 g trans fat; 2 g polyunsaturated fat; 6 g monounsaturated fat; 45 mg cholesterol; 570 mg sodium; 661 mg potassium; 22 g carbohydrates; 3 g fiber; 9 g sugars; 29 g protein; vitamin A 50%; vitamin C 10%; calcium 20%; iron 15%; vitamin E 10%; thiamin 8%; vitamin B6 15%; phosphorus 10%; magnesium 8%; manganese 20%.

Frozen Banana Split Cups

Prep time: 15 minutes, plus freezing time
Servings: 12

  • 2/3       cup gluten-free dark chocolate chips
  • 2          teaspoons grapeseed oil
  • 3          DOLE® Strawberries, hulled and thinly sliced
  • 1          ripe Dole Banana, peeled and thinly sliced
  • 2 tablespoons chopped roasted unsalted peanuts
  1. Line 12-cup mini muffin tin with mini cupcake liners.
  2. In small, microwave-safe bowl, heat chocolate chips in microwave oven on high 1 minute, or until melted, stirring every 20 seconds; stir in oil.
  3. Fill cupcake liners with half of chocolate mixture; top with strawberries, banana, remaining chocolate mixture and peanuts.
  4. Freeze in airtight container at least 1 hour, or up to 2 weeks.

Approximate nutritional information per serving (1 cup): 92 calories; 65 calories from fat; 7 g fat; 0 g trans fat; 1 g polyunsaturated fat; 1 g monounsaturated fat; 0 mg cholesterol; 0 mg sodium; 54 mg potassium; 10 g carbohydrates; 2 g fiber; 6 g sugars; 2 g protein; vitamin A 0%; vitamin C 2%; calcium 0%; iron 15%; vitamin E 2%; thiamin 0%; vitamin B6 2%; phosphorus 0%; magnesium 2%; manganese 4%.

Make-Ahead Frozen Brrr-eakfast Bites

Prep time: 15 minutes, plus cooling time
Cook time: 25 minutes
Servings: 8

  • Nonstick cooking spray
  • 8          eggs
  • 1          tablespoon olive oil
  • 1          package (8 ounces) DOLE® Mushrooms, sliced
  • 1          Dole Red Onion, chopped
  • 1          medium red bell pepper, chopped
  • 4          cups Dole Baby Spinach
  • 1          cup fat-free milk
  • 1/4       teaspoon kosher salt
  • 1/2       teaspoon fresh ground black pepper
  • 8          100% whole-grain English muffins, split
  • 8          frozen chicken breakfast sausage patties
  1. Heat oven to 375° F. Spray 13-by-9-inch baking dish with nonstick cooking spray.
  2. In large bowl, whisk eggs. In large skillet over medium heat, heat oil. Add mushrooms, onion and bell pepper; cook 2 minutes, stirring occasionally. Add spinach; cook 3 minutes, or until spinach wilts, stirring occasionally. Stir milk, salt, pepper and vegetables into eggs; transfer to prepared dish. Bake 25 minutes, or until set and internal temperature reaches 160° F; cool and cut into eight equal pieces.
  3. Assemble sandwiches with muffins, sausage patties and egg mixture; wrap tightly with plastic wrap and freeze up to 2 weeks.
  4. Unwrap one sandwich; wrap loosely with paper towel. Heat in microwave oven on high 2 1/2-3 minutes, or until completely heated through and internal temperature of sausage and egg mixture reaches 165° F.

Approximate nutritional information per serving (1 sandwich): 317 calories (114 calories from fat); 13 g fat; 0 g trans fat; 2 g polyunsaturated fat; 4 g monounsaturated fat; 212 mg cholesterol; 572 mg sodium; 33 g carbohydrates; 334 g potassium; 4 g fiber; 6 g sugars; 19 g protein; vitamin A 25%; vitamin C 35%; calcium 15%; iron 20%; vitamin E 8%; thiamin 25%; vitamin B6 10%; phosphorus 15%; magnesium 15%; manganese 15%.

Source: Dole/Disney

Tips 28 August 2019

10 Tips to Recognize Ripe Fruits

Keeping fresh fruit around the house provides a healthier alternative when your sweet tooth comes calling. Understanding how and when to buy at the peak of ripeness (or just before, in some cases) can help you avoid food waste while keeping your doctor happy.

Consider these simple tips for recognizing ripe fruits:

  • Strawberries: Check the area at the top of the berry near the stem and leaves. A ripe strawberry is fully red; green or white near the top means the fruit is underripe.
  • Watermelon: The “field spot,” or the area where the melon sat on the ground, should be yellow, and a tap on the rind should produce a hollow sound.
  • Cherries: Flesh should appear dark with a crimson color and feel firm.
  • Blueberries: Similar to cherries, color should deepen to dark blue. A reddish or pink color may be visible in unripe berries.
  • Blackberries: Look for a smooth texture without any red appearance. Because blackberries don’t ripen after being picked, they tend to spoil quickly.
  • Cantaloupe: You should detect a sweet smell, and the melon should feel heavy upon lifting.
  • Peaches: A sweet, fragrant odor should be apparent. Skin should feel tender but not soft.
  • Pineapple: Smell is again an important factor for pineapple – a sweet scent shows it’s ready, but a vinegary one likely means it’s overripe.
  • Raspberries: Generally follow the same rules as blackberries. Best eaten within a couple days of purchase, a bright red color represents ripe berries.
  • Bananas: A ripe banana features a peel lightly spotted without significant bruising. Your best bet may be to purchase bananas still slightly green and allow them to ripen at home.

Find more food tips, tricks, recipes and videos at Culinary.net.

 

Photo courtesy of Getty Images

Dessert 31 July 2019

As Easy as ... Pie!

Simply delicious desserts your family will love

(Family Features) Fabulous desserts can be easy to prepare if you have the right ingredients on hand.

Start with a ready-made graham cracker crumb crust. Then stir up a filling with sweetened, condensed milk for a smooth, luscious texture. Add a variety of fresh or canned fruits - or maybe peanut butter and chocolate - for both color and flavor. Fast and fabulous recipes like these assemble in minutes.

Then bake. Or chill. Or freeze. Crown your dessert with a cloud of whipped topping, fresh fruit or shaved chocolate. Then sit back and enjoy the compliments.

For more easy desserts and to join the free recipe club, visit eaglebrand.com.

 FFES PIE detail image 4

Raspberry Swirl Cheesecake Pie

Prep time: 15 minutes
Cook time: 55 minutes

  • 1          package (8 ounces) cream cheese, softened
  • 1          can (14 ounces) Eagle Brand Sweetened Condensed Milk (not evaporated milk)
  • 1          egg
  • 3          tablespoons, plus 1 teaspoon, lemon juice from concentrate, divided
  • 1          graham cracker crumb crust (9 inches)
  • 1/2       cup raspberry preserves
  1. Heat oven to 300° F. In large mixing bowl, beat cream cheese until fluffy. Gradually beat in sweetened condensed milk until smooth, add egg and 3 tablespoons lemon juice; mix well.
  2. Pour 1/2 the batter into crust. Combine remaining 1 teaspoon lemon juice with preserves in small bowl. Spoon half the preserves over batter.
  3. Pour remaining batter on top. Using knife, swirl remaining preserves into decorative pattern on top.
  4. Bake 55 minutes. Cool. Refrigerate leftovers.

 FFES PIE detail image 5

Banana Mandarin Cream Cheese Pie

Prep time: 15 minutes
Chill time: 3 hours

  • 1          package (8 ounces) cream cheese, softened
  • 1          can (14 ounces) Eagle Brand Sweetened Condensed Milk (not evaporated milk)
  • 1/3       cup lemon juice from concentrate, plus additional, for dipping banana slices
  • 1          teaspoon vanilla extract
  • 3          medium bananas, divided
  • 1          graham cracker crumb crust (9 inches)
  • 1          can (15 ounces) mandarin orange segments, well drained, divided
  1. In large mixing bowl, beat cream cheese until fluffy.
  2. Gradually beat in sweetened condensed milk until smooth.
  3. Stir in 1/3 cup lemon juice and vanilla.
  4. Slice two bananas; dip in lemon juice and drain. Line crust with bananas and about two-thirds of the orange segments. Pour filling over fruit.
  5. Chill 3 hours, or until set. Before serving, slice remaining banana; dip in lemon juice and drain. Garnish top with banana slices and remaining orange segments. Refrigerate leftovers.

 FFES PIE detail image 1

Frozen Peanut Butter Chocolate Pie

Prep time: 10 minutes
Freeze time: 6 hours

  • 2          squares (1 ounce each) semi-sweet baking chocolate
  • 1          can (14 ounces) Eagle Brand Sweetened Condensed Milk (not evaporated milk)
  • 1/4       cup creamy peanut butter
  • 1          tub (8 ounces) frozen nondairy whipped topping, thawed
  • 1          graham cracker crumb crust (9 inches)
  1. In large mixing bowl, melt chocolate squares in microwave for 15 seconds, or until completely melted. Add sweetened condensed milk and peanut butter to melted chocolate; mix well.
  2. Fold in whipped topping. Spoon into crust.
  3. Freeze 6 hours. Garnish as desired. Freeze leftovers.

 FFES PIE detail image 3

Frozen Mixed Berry Pie

Prep time: 15 minutes
Freeze time: 5 hours

  • 1          can (14 ounces) Eagle Brand Sweetened Condensed Milk (not evaporated milk)
  • 1/2       cup lemon juice from concentrate
  • 1 1/2-2             cups assorted fresh berries (raspberries, blueberries, blackberries, etc.)
  • 4          cups frozen light whipped topping, thawed
  • 1          baked pastry shell or chocolate graham cracker crumb crust (9 inches)
  1. In large mixing bowl, stir together sweetened condensed milk and lemon juice until well combined. Mix in berries.
  2. Fold in whipped topping. Spoon into crust.
  3. Freeze 5 hours, or until set. Let stand 30-40 minutes before serving. Garnish as desired. Freeze leftovers.

 FFES PIE detail image 2

Cherry Dream Pie

Prep time: 15 minutes
Chill time: 3 hours

  • 3          egg yolks
  • 1          can (14 ounces) Eagle Brand Sweetened Condensed Milk (not evaporated milk)
  • 1/3       cup lemon juice from concentrate
  • 1          graham cracker crumb crust (9 inches)
  • 1          can (21 ounces) cherry pie filling, chilled
  • whipped topping (optional)
  1. Heat oven to 350° F.
  2. In medium mixing bowl, beat egg yolks; stir in sweetened condensed milk and lemon juice.
  3. Pour into crust; bake 8 minutes. Cool. Chill 3 hours or overnight.
  4. Prior to serving, top with chilled pie filling. Garnish with whipped topping, if desired. Refrigerate leftovers.

Photos courtesy of Getty Images

Source: Culinary.net

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