Meal Ideas 18 May 2020

Breaking Bread

(Family Features) As families spend more time at home, Americans are finding comfort in a surprising source: bread. In fact, a 20-year trend of declining grain food consumption has been reversed.

A national study by the Grain Food Foundation suggests that the turnaround is more than a one-time sales blip due to pantry loading. In reality, consumers count bread among their top comfort foods. The study revealed one-third of Americans named pasta and bread as foods that are comforting during a stressful time.

In addition to the comforting flavor, this trend provides valuable nutritional benefits. As a part of many healthy eating plans, bread and pasta are nutritionist approved and provide nutrients needed for healthy aging such as B vitamins, magnesium, selenium, iron, folate and fiber.

“For years, we’ve been telling consumers that grain foods are the foods we love that love us back,” said Christine Cochran, executive director of the Grain Foods Foundation. “The stress has given us permission to enjoy bread and pasta again, but unlike most comfort foods, consumers recognize that grains have nutritional value.”

The highest-ranking comfort foods were ice cream; baked goods like cakes, cookies and pastries; salty snacks; candy; and fast food. However, when asked to identify comfort foods with nutritional advantages, consumers identified bread and pasta as the top two.

Beyond identifying comfort foods and their nutritional value, consumers also expressed worry that bread is in short supply right now.

“We can all rest assured that there is enough supply of grain food products in this country,” Cochran said. “Shoppers may be experiencing some sporadic unavailability of certain high-demand items. However, manufacturers are working closely with retailers to make sure that out-of-stocks are short lived. Consumers will be able to buy their favorite grain-food products and eat them, too.”

To learn more about the role of grain foods in a healthful diet, visit GrainFoodsFoundation.org.

Avocado Veggie Sandwich

Recipe courtesy of the Grain Foods Foundation
Prep time: 10 minutes
Servings: 2

  • 1/2       ripe avocado, peeled
  • 1          tablespoon fresh lemon juice
  • 1/8       teaspoon salt
  • 4          slices bread
  • 4          slices tomato
  • 8          slices cucumber
  • 12        slices sweet bell pepper
  • 2          tablespoons red wine vinegar
  • 2          lettuce leaves
  1. In small bowl, combine avocado, lemon juice and salt. Spread mixture evenly over two bread slices.
  2. Place tomatoes, cucumber and peppers on covered surface. Drizzle with vinegar.
  3. Layer lettuce, tomato, cucumbers and peppers evenly between slices of bread, creating two sandwiches.

Panzanella Bagel Salad

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 5 minutes
Servings: 6

  • 2          medium Roma tomatoes, seeded and diced
  • 1 1/4    cups canned diced tomatoes, undrained
  • 1/4       cup green bell pepper, diced
  • 1/4       cup cucumber, peeled, seeded and diced
  • 2          tablespoons red onion, diced
  • 2          tablespoons Parmesan cheese, grated, plus additional (optional)
  • 1          tablespoon balsamic vinegar
  • 2          tablespoons fresh basil, chopped
  • 2          bagels (4 ounces each) cut into 2-inch pieces, toasted
  • assorted greens (optional)

In medium bowl, mix tomatoes, canned tomatoes with juice, green pepper, cucumber, onion, cheese, vinegar and basil.

Add toasted bagel pieces; toss gently. Marinate, covered, in refrigerator 1 hour. Serve within 1 hour after marinating. Sprinkle with additional cheese and serve on bed of assorted greens, if desired.

Rotini with Sausage and Mushrooms

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 18 minutes
Servings: 8

  • 1          box (13 1/4 ounces) whole-grain rotini
  • 1          tablespoon olive or vegetable oil
  • 1          pound chicken sausage, sliced
  • 1          cup leeks, thinly sliced
  • 1          cup green onions, thinly sliced
  • 2          cups mushrooms, sliced
  • 1          cup chicken stock
  • 1/4       cup parsley chopped
  • 6          leaves from tarragon sprigs, chopped
  • 1          cup Romano cheese grated
  • Parmesan-Romano cheese (optional)
  1. Prepare rotini according to package directions. Drain and transfer to large bowl.
  2. In large skillet, heat oil over medium heat. Cook sausage 2-3 minutes, or until well browned. Add leeks, onions and mushrooms; cook until tender. Add chicken stock and simmer 3-5 minutes, or until hot. Fold sausage mixture into warm pasta. Add parsley, tarragon and Romano cheese; toss again. Top with Parmesan-Romano cheese, if desired.

Cheesy Black Bean Toast with Pico de Gallo

Recipe courtesy of Sylvia Melendez-Klinger, MS, RD, on behalf of the Grain Foods Foundation
Prep time: 15 minutes
Servings: 4

  • 6          Roma tomatoes, diced
  • 1⁄2       medium onion, finely chopped
  • 1          clove garlic, finely minced
  • 2          serrano or jalapeno peppers, finely chopped
  • 3          tablespoons fresh cilantro, chopped
  • 1          lime, juice only
  • 1⁄8       teaspoon oregano, finely crushed
  • 1⁄8       teaspoon salt (optional)
  • 1⁄8       teaspoon pepper
  • 1⁄2       Hass avocado, diced
  • 4          bolillos (6 inches) or large Kaiser rolls, sliced in half lengthwise
  • 1          can (16 ounces) seasoned low-fat refried black beans
  • 2          cups shredded Chihuahua or mozzarella cheese
  1. Heat oven to 350 F.
  2. In medium mixing bowl, combine tomatoes; onion; garlic; peppers; cilantro; lime juice; oregano; salt, if desired; pepper; and avocado; set aside.
  3. On medium platter, split rolls. With medium spatula, spread refried beans onto each bread half; sprinkle cheese among bread.
  4. Bake 5-8 minutes, or until cheese is melted and hot.

Source:  Grain Foods Foundation

Breakfast & Brunch 10 April 2019

8 Breakfasts with Protein to Power Your Morning

(Family Features) Make it easy to stick to your resolutions by starting every morning with a breakfast with more protein. Did you know the average breakfast bowl or plate contains on average only 13 grams of protein, yet some nutrition experts recommend getting 20-30 grams at each meal?

Spreading out your protein throughout the day (rather than in one large amount) can help optimize how your body uses it. That means getting enough protein at breakfast! A breakfast with enough protein can help you feel fuller longer so you’re more likely to stick to your healthy eating routine. One easy way to get eight grams of high-quality protein is to add milk to your breakfast routine – whether in a cup, bowl and in your favorite recipe, an 8-ounce glass of milk contains 8 grams of high-quality protein!

Here are eight delicious breakfast ideas with protein to kick-start your new year.

Savory Oatmeal with Sunny Side Up Egg + Bacon

Make your oatmeal with milk instead of water to add milk’s high-quality protein to your morning meal. This twist also adds the classic combo of bacon and eggs to shake up your morning routine – serving up a total of 25 grams of protein.

Grab-and-Go Mini Breakfast Casseroles with Cheddar and Spinach

Need a quick breakfast for busy mornings? These grab-and-go mini casseroles have a few simple ingredients, like lowfat milk, spinach and cheddar cheese – with a ton of palate payoff. Pair two mini casseroles with a cup of milk for 24 grams of protein.

Apple-Cinnamon Whole-Grain Pancake Muffins

Try this yummy twist on your morning go-to pancakes filled with delicious apple slices and cinnamon and made with 100% whole-grain pancake batter. Pair with an 8-ounce glass of milk to add an extra 8 grams of protein to the meal, for a total of 13 grams.

Spinach Mushroom Breakfast Crepes 

These savory crepes made with milk and filled with veggies and Swiss cheese for a delicious way to kick-start your day with 23 grams of protein.

Skillet Eggs and Polenta 

Breakfast takes a flavorful twist in this recipe that uses traditional Italian flavors of polenta and marinara to create a delicious dish. Pair with a glass of milk for 25 grams of protein.

Creamy Green Goddess Smoothie 

Lowfat milk and avocados make this smoothie extra creamy for 7 grams of protein per serving, and it’s packed with spinach, pineapple and bananas so it’s a choice you can feel good about.

Nutty Blueberry Quinoa Oatmeal 

Spice up your morning meal by adding quinoa and blueberries. Pair this dish with a glass of milk for 21 grams of protein power to start your day!  

Chicken Sausage Scramble

Sweet potatoes, lowfat milk and chicken sausage combine in this tasty egg scramble to give you a protein boost to start your morning right. Add a cup of milk for 22 grams of protein.

For more recipes, visit MilkLife.com or check out Pinterest.

Source: Milk Life

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