(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.
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.
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.
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.
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.
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.
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!
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.
Source: Milk Life
(Family Features) As leaves fall and temperatures cool, put a comforting twist on breakfast classics like oats and pancakes by incorporating autumn flavors from delicious fall harvest. Whether you're craving something sweet or savory, enjoying a breakfast full of wholesome ingredients and essential nutrients can help kick-start a great day.
Incorporating milk as an ingredient in your breakfast dish, or serving an 8-ounce glass on the side, is a nutritious way to start the day with essential nutrients like high-quality protein, calcium and vitamin D. Embrace the crisp temperatures and bring the whole family together for a delicious morning meal with these six fall breakfast essentials made with milk.
For more seasonal recipes made with milk to help you stay energized all year round, visit MilkLife.com.
Enjoy old-fashioned oats with a fall flair. Once sweetened with apples and maple syrup and spiced with cinnamon and salt, mix in 1 cup milk and simmer until creamy. Sprinkle extra cinnamon and garnish with golden raisins.
Jumpstart your morning with this protein breakfast bowl made with quinoa, milk, brown sugar, vanilla and spices galore.
Toss roasted pecans drizzled in maple syrup with pears and spices then mix into amaranth with milk for a creative twist on a classic breakfast favorite.
Two ingredients: milk and maple syrup. Warm up, pour into a mug and sip on this simple, delicious treat.
Combine two breakfast favorites – pancakes and muffins – for the ultimate grab-and-go meal made with apples, cinnamon and wholesome milk for your delight.
Try this tasty twist to add vegetables to your breakfast bowl by mixing shredded zucchini and oatmeal to make zoats. Flavored with cinnamon, brown sugar and pecans, this recipe is an ingenious way to bring the fall harvest to your morning meal.
Discover recipes chock-full of heart-healthy pecans
(Family Features) Sometimes making small changes can have a positive impact on your health – including heart health – like drinking more water, taking the stairs instead of the escalator and adding nutritious ingredients to your snacks and meals.
Incorporating nutritious ingredients is an easy way to step up your mealtime – for example, American Pecans can super-fy nearly any recipe by adding flavor and nutrition.
It’s always a good time to include heart-healthy ingredients on your shopping list. Certified by the American Heart Association’s Heart-Check*, American Pecans and their unique mix of unsaturated fats, plant sterols, fiber and flavonoids add up to help promote a healthy heart. In fact, according to the Food and Drug Administration, research suggests but does not prove that eating 1 1/2 ounces of most nuts, such as pecans, each day as part of a diet low in saturated fat and cholesterol may help reduce your risk of heart disease. One serving of pecans (28 grams) contains 18 grams unsaturated fat and only 2 grams saturated fat.
Boosting the heart-smart punch of your favorite recipes can be easy with pecans. Whether topping a salad, sprinkling into bread batter or using them as the foundation of a portable snack, there are few things America’s native nut can’t do.
Start the day right with a bowl of Banana Pecan Cherry Oatmeal – a comforting and hearty combination that can keep you full for hours. For a wholesome, on-the-go option perfect for school snacks, desk drawers or an afternoon pick-me-up, try Cherry Pecan Energy Bites. Dried cherries, dates and crunchy pecans combine for an all-natural burst of heart-smart nutrition to help you power through the day.
Discover more ways to create heart-healthy meals with pecans at AmericanPecan.com.
Banana Pecan Cherry Oatmeal
- 1 cup old-fashioned oats
- 2 cups water
- 1/2 cup pecan milk
- 1 banana, sliced
- 1/4 cup pecan halves
- 1/4 cup dried tart cherries
- 1/4 cup honey
- In large, microwave-safe bowl, combine oats and water. Microwave on high 3-4 minutes, or until oats are cooked through. Watch carefully to avoid boiling over.
- Remove from microwave, stir and divide between two bowls. Pour 1/4 cup pecan milk over each bowl.
- Divide sliced banana, pecan halves and dried tart cherries between each bowl and drizzle with 2 tablespoons honey. Serve immediately.
Cherry Pecan Energy Bites
Makes: 10-12 energy bites
- 1 cup toasted pecan halves or pieces
- 1 cup dried cherries
- 4 medjool dates, pitted
- 1/4 cup old-fashioned oats
- 1 tablespoon cacao powder, plus additional, for coating (optional)
- 1 teaspoon vanilla extract
- In bowl of food processor, combine toasted pecans, dried cherries, dates, oats, cacao powder and vanilla extract.
- Pulse until ingredients begin to bind and form loose, dough-like ball.
- Roll into 1-inch balls. Roll balls in additional cacao powder, if desired, and transfer to airtight container. Refrigerate until ready to serve, up to seven days.
Note: To make gluten-free, substitute 1/4 cup of certified gluten-free old-fashioned oats.
*Heart-Check certification does not apply to recipes.
Source: American Pecan Council
(Family Features) A commitment to eating better-for-you foods and living a healthier lifestyle in the new year doesn’t need to break the bank.
To help achieve a more nutritious routine without blowing your budget, consider a one-stop shop like ALDI for high-quality, affordable ingredients to incorporate into better-for-you recipes. Plus, it carries the foods and ingredients to fit nearly any dietary lifestyle and budget – including a wide variety of options for plant-based, dairy-free and gluten-free diets.
Start the year with a clean slate and make practical, better-for-you eating goals with these recipes for main courses, sides, desserts and kid-friendly meals and snacks. Find more nutritious eating solutions and recipes at ALDI.us.
Harvest Breakfast Skillet – This hearty meal can be enjoyed any time of day. Combining fresh vegetables, eggs and sweet potatoes with diced quinoa crunch veggie burgers, this skillet puts a new spin on breakfast for dinner.
Crunchy Fish Bites – For a kid-friendly dish adults can enjoy as well, these crunchy fish bites feature breaded tilapia with a flavorful mustard-yogurt sauce that can win over nearly any crowd – including picky eaters.
Cauliflower-Quinoa Pizza – With the right ingredients, even pizza can help you attain your health goals in the new year. To create a healthier pizza option the whole family can enjoy, swap out the standard crust for a cauliflower-based version to cut down on carbs without sacrificing flavor.
Fresh Avocado Pasta – This pasta requires just four ingredients along with an easy-to-make, creamy sauce perfect for the entire family to enjoy. Avocado lends a colorful hue to this kid-friendly main course.
Oven-Baked Zucchini Fries – Skip the fried snacks and go for this better-for-you version of breaded veggies. A simple breading and just 15 minutes in the oven put a crunchy, guilt-free, crispy side dish on the table.
Soft-Baked Granola Cups – Topped with a dollop of strawberry yogurt and fresh berries, these granola cups are ideal for breakfast or as an after-school snack. They’re perfect to make ahead of time – just store the premade cups in an airtight container and add toppings before serving. Fun tip: Let your child decorate his or her own cups.
Cocoa Mocha Oatmeal Cookies – A mocha drizzle makes these oatmeal cookies stand out among healthier dessert options. After 15 minutes in the oven, you’re left with a delightful treat that doesn’t send your diet down the drain.
Chocolate Mug Cake – A better-for-you dessert, these miniature cakes made in mugs can be on the table in just 3 1/2 minutes. Simply combine a short list of ingredients, mix in your microwave-safe mug and pop it in the microwave for a quick, chocolaty snack.
(Family Features) Families across America want to make sure that they’re starting the day strong, and getting enough high-quality protein in the morning is a simple way to do so. A breakfast with protein is a great way to energize the morning, and adding it to your family’s routine doesn’t have to be complicated.
Simply add an 8-ounce glass of milk with 8 grams of natural protein plus other essential nutrients to your favorite breakfast foods for an easy, delicious way to help meet your morning protein goals.
Kids already love milk and it’s a naturally nutrient-rich, wholesome food that moms can feel good about pairing with breakfast. Plus, experts recommend 25-30 grams of protein for adults at every meal – so getting a high-protein breakfast, including milk, gives moms the energy they need to cross everything off their to-do lists. Parenting expert, pediatrician and mom of three, Dr. Tanya Altmann, recommends serving milk at breakfast for a source of high-quality protein in the morning.
“The morning is a great time to bring the family together and start the day off with a tasty breakfast. As a mom of three, I need breakfast options that are quick and easy but also nutritious,” Dr. Altmann said. “Serving my children whole-grain cereal and milk, healthy oatmeal with fruit or a smoothie made with milk guarantees that my family will get high-quality protein and other essential nutrients to start their day off strong.”
Bring a smile to your child’s face with this charming twist on a breakfast standard. Simply make instant oats with familiar flavors – cinnamon, vanilla and brown sugar – and top the bowl with a friendly bunny face. For more recipes and ideas, visit MilkLife.com.
Bunny-Faced Microwave Oatmeal
Recipe courtesy of Tiffany Edwards of Creme de la Crumb
- 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)
- In microwave-safe bowl, stir together oats, milk, cinnamon, vanilla and brown sugar. Microwave on high 30 seconds-1 minute and stir.
- Cut banana in half crosswise. Cut 1 1/8-inch thick coin slices from flat end of each banana half. Place slices in upper-third of oatmeal bowl, side-by-side, to make eyes. Top with 1 blueberry on each banana slice.
- Place remaining banana halves at the top of the bowl, hanging off edge, to create ears.
- Place strawberry in the middle of the bowl to make the nose then drizzle chocolate, if desired, to make mouth and whiskers.
- Serve with 8-ounce glass of milk.
Nutritional information per serving: 320 calories; 2 g fat; 0 g saturated fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.
(Family Features) The New Year is a great time to reflect on your life and think about what you can do to become happier and healthier. There are many resolutions you can make, but one that can benefit you, your family, your community and the planet is eating more organic food. It can also be easier than you think.
To be USDA-Certified Organic, food must be grown without toxic synthetic pesticides and herbicides, genetically engineered ingredients (also called GMOs), antibiotics or artificial growth hormones.
“Simply put, organic is better for you and the environment. When you’re eating organic foods, you’re keeping harmful chemicals and GMOs out of your body and some studies have shown that organic farming produces more nutrient-dense crops,” said Arjan Stephens, executive vice president, sales and marketing at Nature’s Path. “Organic farming supports a healthier planet by not adding chemicals to the air, water and soil, as well as keeping them away from you and future generations.”
Going organic is simple; you can start small and feel good knowing that every time you choose organic it benefits you and the environment. Here are three ways to go organic this year:
- Look Inside Your Pantry: Fresh fruits and vegetables may be the first thing that come to mind when you think about organic, but don’t forget about your pantry. Staples such as flour, sugar, vegetable oil, peanut butter and more can be swapped out for organic options and make it easier to have organic food as part of every meal.
- Start with What You Eat Everyday: A good place to start is with the foods you consume every day. If you and your family start each morning with a bowl of cereal, try eating organic cereal like Nature's Path, which has an extensive line of cereals (as well as waffles, granola, oatmeal and granola bars) that are all USDA-Certified Organic, or try this tasty, organic recipe for an Oatmeal Latte.
- Think Outside the Cart: You may think that organic food costs more, but you can find less expensive options by shopping at your local farmer’s market, comparing prices online, buying in bulk (which is better for the environment) and even growing some of your own food.
Going organic can be easy, delicious and good for you and the planet. For more tips on going organic, visit blog.naturespath.com/.
- 2/3 cup water
- 1/3 cup vanilla soy milk
- 1/2 cup Nature’s Path Original Hot Oatmeal
- pinch of salt
- 2 tablespoons brown sugar
- 1-2 shots espresso, for topping
- 1/2 cup warm vanilla soy milk, for topping
- Nature’s Path Flax Plus Vanilla Almond Granola, for topping
- pinch of cinnamon, for topping
- In small saucepan, bring water and soy milk to simmer over medium-high heat.
- Add oats and salt. Turn heat to medium and cook until oatmeal reaches desired consistency. Stir in brown sugar and transfer to bowl or mug.
- Using steamer, milk frother or whisk, froth warm milk until foamy.
- Top oatmeal with espresso and frothed milk. Stir gently. Top with granola and cinnamon.
Source: Nature’s Path
(Family Features) Give your meals a wake-up call because breakfast is no longer just for mornings. From weeknight family dinners to a quick lunch, you can make mealtime fun with breakfast recipes any time of day.
Delicious, wholesome ingredients are the centerpiece of breakfast dishes, and hand-crafted Smithfield bacon, ham and sausage lends mouthwatering flavor to breakfast dishes you can enjoy all day, any day. Put a hearty spin on avocado toast or get creative with a protein-packed breakfast bowl.
Find more recipes you can enjoy morning, noon and night at Smithfield.com.
Breakfast Avocado Toast with Bacon and Ham
Cook time: 30 minutes Serves: 4
- 12 slices Smithfield Thick Cut Bacon
- 16 ounces Smithfield Anytime Favorites Boneless Sliced Ham
- 1 1/2-2 quarts water
- 1 lime, juiced
- 1 cup freshly made or refrigerated, prepared guacamole
- 4 large eggs
- 4 thick slices seeded whole-grain bread, toasted golden brown
- freshly ground black pepper
- 1 tablespoon chopped parsley or cilantro leaves
- Heat oven to 375° F. Lightly spray baking rack and place on top of foil-lined, rimmed baking pan. Separate strips of bacon and lay flat in single layer on rack. Bake 15-18 minutes, or until just crisp, rotating pan halfway through cooking. Using spatula, remove bacon from pan while warm; drain on paper towels.
- While bacon is baking, lay sliced ham on lightly sprayed, rimmed baking pan. Bake 5-7 minutes, or until warmed through. Keep bacon and ham warm.
- In saucepot over medium-high heat, heat water and lime juice until simmering. Crack eggs into small cups. Slowly add eggs one at a time to pot and simmer 4-5 minutes, or until whites are just set for runny yolk or a little longer for firmer yolk. Remove eggs from water with slotted spoon and drain on paper towel.
- Spread guacamole onto toast, topping each with sliced ham, egg, pepper and bacon. Sprinkle with parsley or cilantro and serve warm.
Hearty Breakfast Bowl
Prep time: 10 minutes
Cook time: 30 minutes
- 8 slices Smithfield Thick Cut Bacon
- 16 ounces Smithfield Boneless Ham Steaks, cubed
- 3 cups cooked steel-cut Irish or traditional oatmeal
- 3 1/2-4 quarts water, divided
- 1 pound fresh asparagus
- 4 eggs
- 2 cups fresh assorted berries
- 1/2 cup walnuts
- 1/3 cup pepitas (Spanish pumpkin seeds)
- Heat oven to 375° F.
- Lightly spray baking rack and place on top of foil-lined, rimmed baking pan. Separate strips of bacon and lay flat in single layer on rack. Bake 15-18 minutes, or until just crisp, rotating pan halfway through cooking. Using spatula, remove bacon from pan while warm; drain on paper towels. Drain fat from pan. Place ham cubes on same rack and bake 5-7 minutes, or until heated through.
- Prepare oatmeal as directed on package and keep warm with ham and bacon.
- Over high heat, bring 2 quarts water to boil and blanch asparagus 1-2 minutes, or until tender-crisp when pierced with fork. With tongs or slotted spoon, remove asparagus; drain and reserve. In same saucepot over high heat, bring 1 1/2-2 quarts water to boil. Reduce heat to simmer and, using slotted spoon, carefully lower eggs into water individually. Cook 6 1/2 minutes for softer, jammy yolk or a little more for firmer yolk, keeping water simmering during cooking. Transfer eggs to bowl of ice water and chill 1 minute for easier peeling.
To assemble: divide oatmeal, asparagus, berries, ham and bacon among four bowls. Place peeled, halved egg in each bowl and top with walnuts and pepitas.
(Family Features) Eating with heart health on your mind has never tasted so good. While many aspects of life can impact heart health, opting for nutritious foods plays an especially important role.
“Heart-healthy eating can be delicious and on-trend with vibrant colors and sweet-tart flavors. There are simple ways to add nutrient-rich ingredients to your favorite recipes that add depth of flavor and texture, too,” said Michelle Dudash, registered dietitian. “Packed with beneficial phytonutrients, including anthocyanins, research shows Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce blood pressure, reduce inflammation and reduce belly fat – all factors linked to heart disease risk.”
Start the day off by blending frozen tart cherries into a Tart Cherry Granola Smoothie Bowl or incorporating dried tart cherries into your favorite trail mix when it’s time for a snack. This heart-healthy, ruby-red fruit has a distinct sweet-tart taste that makes an easy addition to a variety of dishes and is available year-round in dried, frozen, juice and concentrate forms.
To learn more about the health benefits of Montmorency tart cherries and find more delicious recipes, visit ChooseCherries.com.
Recipe courtesy of Sonja Overhiser of A Couple Cooks on behalf of the Cherry Marketing Institute
Prep time: 10 minutes
Cook time: 45 minutes
- 1/4 cup olive oil
- 1/2 cup maple syrup
- 1 teaspoon vanilla extract
- 3 cups old-fashioned rolled oats
- 3/4 teaspoon kosher salt
- 1/2 teaspoon cinnamon
- 1 cup sliced almonds
- 1 cup dried Montmorency tart cherries
- 1/2 cup pepitas
- 2 1/2 cups frozen Montmorency tart cherries
- 2 tablespoons fresh lemon juice (1 lemon)
- 1 1/2 tablespoons maple syrup
- 1 ripe banana
- 1 cup almond milk, plus additional (optional)
- Heat oven to 325° F.
- In small bowl, whisk together olive oil, maple syrup and vanilla.
- In separate bowl, stir together oats, salt, cinnamon and almonds. Pour in mixture. Bake about 45 minutes until golden brown, stirring every 15 minutes and watching carefully near end of baking, stirring more, if necessary.
- Roughly chop dried cherries.
- When granola is baked, cool slightly then stir in cherries and pepitas.
Note: Granola can be stored in air-tight container up to 1 month.
To make smoothie bowl: Blend together tart cherries, lemon juice, maple syrup, banana and almond milk. If necessary, add additional milk for a smoother consistency.
Serve smoothie in bowl with 1/4 cup tart cherry granola.
Source: Cherry Marketing Institute
Breakfast recipes for a healthy New Year
(Family Features) A commitment to health and wellness means taking care of yourself and your family, exercising and eating right. The New Year is the perfect time to refocus your goals and make better health a priority.
A nutrient-rich breakfast can set you up for success each and every day. Dairy foods like milk, cheese and yogurt are good sources of high-quality protein, which is an essential part of a healthy diet. Protein serves as the building block for cells throughout the body and may aid in managing weight by helping you feel full.
By adding protein to your day, health and wellness goals can become easier to achieve. Daily protein needs should be met by spreading intake throughout the day in every meal and snack you eat. Not only does protein help satisfy hunger, which may aid in weight management, but it also helps preserve muscle.
No matter your breakfast style, dairy foods can enhance your dish. These recipes show how, from sweet to savory and cold to hot, your breakfast can be unique while providing high-quality nutrition in each bite. Learn more about the role of dairy in a healthy diet at MilkMeansMore.org.
White Pizza Frittata
Recipe created by Rachel Cooks on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 35 minutes
- 1 tablespoon extra-virgin olive oil
- 1 large clove garlic, minced
- 12 ounces frozen spinach, thawed and water pressed out
- 12 large eggs
- 1/4 cup skim milk
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon dried oregano leaves
- 3/4 cup part-skim ricotta cheese
- 1/2 cup grated Parmesan cheese
- 1/4 cup minced fresh basil
- 1/2 cup shredded, part-skim mozzarella cheese
- Heat oven to 325° F.
- In oven-safe skillet, heat olive oil over medium heat. Add garlic and cook 2 minutes, or until fragrant. Once garlic is fragrant, add spinach; break up to incorporate and heat.
- In medium bowl, whisk together eggs, milk, pepper, oregano, ricotta, Parmesan and basil.
- Add egg mixture to skillet, reduce heat to low and cook 1 minute, stirring gently. Move to oven and bake 25-30 minutes, or until eggs are almost completely set.
- Carefully remove from oven and add mozzarella. Return to oven and bake until mozzarella is melted, about 5 minutes.
- May be served hot, at room temperature or cold.
Blueberry Buckwheat Pancakes
Recipe created by The Chef Next Door on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
- 3/4 cup buckwheat flour
- 3/4 cup all-purpose flour
- 2 tablespoons sugar
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 2 eggs
- 1 3/4 cups lactose-free, 2 percent milk
- 2 tablespoons vegetable oil
- 1 teaspoon pure vanilla extract
- 2 cups fresh blueberries, plus additional for topping (optional)
- syrup (optional)
- In large bowl, whisk together flours, sugar, baking powder, baking soda and salt. In small bowl, beat eggs then add milk, oil and vanilla; mix well. Stir wet ingredients into dry ingredients and mix to combine.
- Heat griddle or large skillet over medium heat. Using 1/4 measuring cup, pour batter onto griddle. Gently place several blueberries all over surface of pancakes.
- Flip pancakes when bubbles start to form around edges and bottoms are golden brown. Cook on other side until golden brown, about 2 minutes. Remove to plate and cover to keep warm.
- Top pancakes with additional blueberries and syrup before serving, if desired.
Huevos Rancheros Oats
Recipe created by Comfortably Domestic on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
- 1 cup 2 percent milk
- 3/4 cup water
- 1/8 teaspoon salt
- 1 cup old-fashioned oats
- 1/2 cup sweet onion, peeled and chopped
- 1 1/2 teaspoons light olive oil
- 1 can (10 ounces) diced tomatoes with green chilies
- 1/4 teaspoon chipotle chili powder
- 2 eggs
- kosher salt
- black pepper
- 1/4 cup sharp cheddar cheese, freshly grated
- In medium saucepan over medium-high heat, bring milk, water and salt to boil. Stir in oats. Reduce heat to medium-low and simmer oats, stirring occasionally, 4 minutes. Remove oats from heat and place lid on saucepan. Set aside.
- In nonstick skillet over medium heat, saute onion in olive oil until soft, about 4 minutes. Stir canned tomatoes with green chilies and chipotle chili powder into onions to combine. Continue to heat salsa to boil, about 1 minute. Make two wells in middle of tomato salsa. Crack eggs into wells. Season eggs with salt and pepper, to taste. Cover skillet and poach eggs in salsa to desired doneness; about 3-4 minutes.
- Divide oats evenly between two bowls. Spoon eggs and salsa over oats. Serve immediately with cheddar cheese.
Ricotta and Fig Oatmeal
Recipe created by Foxes Love Lemons on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 3 minutes
- 3/4 cup milk
- 1/2 cup old-fashioned rolled oats
- 1/8 teaspoon kosher salt
- 2 tablespoons ricotta cheese
- 2 dried figs, halved
- 1 tablespoon sliced almonds
- 1 tablespoon honey
- In microwave-safe bowl, stir together milk, oats and salt. Microwave on high 2 1/2 minutes, or until oats are tender and most liquid is absorbed.
- Remove bowl from microwave; stir in ricotta. To serve, top with figs and almonds, and drizzle with honey.
(Family Features) Adopting healthier eating habits doesn’t have to mean resorting to tasteless food. In fact, you may surprise yourself by enjoying your new lineup of healthy, wholesome meals even more than the calorie-laden dishes you covet.
These recipes are just as big on flavor as they are good for you, so you can savor every last bite all day long. Take time to start off the day with a unique twist on a nutritious smoothie by enjoying it in a bowl. Then at lunch, rely on unexpected ingredients like ripe, juicy berries and beans to transform a ho-hum salad into a true culinary delight. Round out the day with a sensible dinner that gives you a healthy serving of protein and veggies seasoned to simple perfection.
Find more nutritious recipes that make it easy to enjoy eating right at culinary.net.
Manageable Main Course
Once the dinner bell rings and it’s time to focus on the night’s main course without overshooting a calorie count, aim for a tasty yet healthy main dish like this recipe for Chicken and Vegetables. Combining skinless chicken thighs with frozen vegetables is a simple way to keep nutrition at the forefront while still enjoying a comforting dinner. Find more health-conscious recipes at health.gov.
Chicken and Vegetables
Recipe courtesy of the USDA
- 1 1/2 tablespoons margarine
- 1 teaspoon garlic powder
- 1/2 cup onions, chopped
- 1 pound chicken thighs (4 ounces each), boneless and skinless
- 1 package (10 ounces) cut green beans, frozen
- 1/4 teaspoon pepper
- In heavy skillet, melt margarine. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
- Place chicken in skillet. Cook over medium heat until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
- Place green beans, pepper and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
- Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.
Note: To remove bone from bone-in chicken thighs: Place chicken on cutting board. Remove skin from thighs. Turn chicken thighs over. Cut around bone and remove.
A Smooth Way to Start Your Day
A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.
According to registered dietitian and nutritionist Carolyn Brown, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.
Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.
Oatmeal Banana Smoothie Bowl
Recipe courtesy of Alison Ray of So Chic Life
- 2/3 cup rolled oats
- 1/2 cup full fat coconut milk
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
- sea salt
- 1/2 cup almond milk, 2 percent milk or soy milk
- 1 small banana (or 1/2 cup unsweetened applesauce)
- goodnessknows snack squares (any flavor)
- grated coconut, to taste
- In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
- In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
- Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.
Tip: To thin consistency, use additional milk.
The sharpness of pecorino cheese, combined with peppery arugula, complements the velvety texture of fava beans in this salad. With nutrition on your mind, a salad is always a go-to choice for a lunch that will please your taste buds without forcing you to sacrifice health goals. Find more nutritional recipes including tasty strawberries at californiastrawberries.com.
Strawberry and Fava Bean Salad with Pecorino
Recipe courtesy of California Strawberry Commission
- 2 quarts water
- kosher or sea salt
- 2 cups shelled fresh fava beans (about 2 pounds in pods)
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons lemon juice
- 2 cups fresh California strawberries, stemmed and quartered
- coarsely ground black pepper
- 3 cups rucola (wild arugula)
- pecorino cheese
- In large pot over high heat, bring water to boil.
- Add pinch of salt and fava beans. Boil 1 minute; drain and cool fava beans in ice water.
- Drain fava beans; pinch one end and slip off tough skins of larger beans (Note: skin on small beans is not usually tough). Discard skins.
- Whisk together olive oil, vinegar and lemon juice.
- In large bowl, season fava beans and strawberries with salt and pepper. Add rucola and enough dressing mixture to coat salad lightly. Mix gently and spoon onto platter or six salad plates.
- With vegetable peeler, shave cheese generously over salad. Grind more pepper on top.
Photo courtesy of Getty Images (family eating dinner photo)