(Family Features) Between balancing work with family and friends, squeezing in a healthy meal can be hard, and finding time for a workout can be even harder. A busy lifestyle demands quick, portable and convenient foods that let you refuel your body with better health in mind.
When time is tight, it may be tempting to reach for pre-packaged snacks or fast food, but you can make your own grab-and-go snack packs and meals at home in less time than it takes to get through the drive-thru lane.
A cool and refreshing superfood smoothie can give you a much-needed boost when your energy is dragging. Another smart snacking tip: fill sandwich bags with servings of fresh fruits and veggies that you can carry in your purse or gym bag to nibble on when hunger strikes. Options such as watermelon cubes or sticks are a great choice because they are high in fiber and water to help fill you up with nutrients instead of calories.
Also be mindful of how you answer sweet tooth cravings. A naturally sweet treat such as a slice of watermelon is a satisfying alternative to cookies or candy. In fact, working sweet flavors into your regular meals is a way to keep cravings at bay. This salad combines an ancient grain high in protein and nutrients with the sweet crunch of fresh watermelon for a rich taste and texture.
Find more tips and recipes to fuel your day at watermelon.org.
Ancient Grain Salad with Watermelon
- 3 tablespoons extra-virgin olive oil
- 4 tablespoons maple syrup
- 3 tablespoons lemon juice
- 2 teaspoons lemon zest
- salt, to taste
- 3 cups warm, cooked kamut grain (about 1 1/2 cups dry)
- 1/2 cup coarsely chopped pecans
- 1/3 cup diced green onions, plus 1 tablespoon
- 1/3 cup thin-sliced celery
- 1 cup corn
- 2 cups chopped watermelon
- In small bowl, blend oil, maple syrup, lemon juice, lemon zest and salt. Add kamut and pecans. Stir thoroughly and let sit until cooled.
- In tall glass bowl, assemble salad by placing one-third of the kamut mixture on bottom, topped by half each of the onions and celery, corn and watermelon. Repeat. Add remaining kamut on top and sprinkle with remaining diced green onion. Present as layered salad and toss just before serving.
Nutritional information per serving: 247 calories; 13.2 g fat; 1.6 g saturated fat; 3.7 g protein; 28.4 g carbohydrates; 15 g sugar; 30 mg calcium; 1.2 mg iron; 291 mg potassium; 13 mg sodium; 3.7 g fiber.
Rosy Red Superfood Smoothie
Servings: 3 (1 cup each)
- 2 cups cubed watermelon
- 1 cup fresh or frozen raspberries
- 1 cup raspberry kefir
- 2 tablespoons orange juice concentrate
- 2 tablespoons hemp seeds
- 2 tablespoons agave syrup
- ice (optional)
- Place all ingredients in blender and blend until smooth.
Nutritional information per serving: 201 calories; 4.4 g fat; 2 g saturated fat; 6 g protein; 34 g carbohydrates; 29 g sugar; 3 mg cholesterol; 189 mg calcium; 1.6 mg iron; 438 mg potassium; 23.5 mg sodium; 4.8 g fiber.
(Family Features) This cake delivers a mild sweetness and crunchy topping that can delight nearly any guest. Serve it warm with a side of ice cream or a light dusting of powdered sugar.
Find more dessert recipes at culinary.net.
Watch video to see how to make this delicious recipe!
Cinnamon-Pecan Streusel Coffee Cake
Nonstick cooking spray
- 3/4 cup old fashioned rolled oats
- 1/3 cup flour
- 1/3 cup light brown sugar, firmly packed
- 1/4 cup pecans, chopped
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 5 tablespoons butter, softened
- 1-1/2 cups flour
- 3/4 teaspoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda
- 8 ounces cream cheese
- 3 tablespoons butter, softened
- 1/2 cup sugar
- 1 whole egg
- 1 egg yolk
- 5 tablespoons milk
- 2 teaspoons vanilla extract
- Heat oven 350°F.
- Spray 9-inch round baking pan with nonstick cooking spray.
- To make topping: In medium bowl, combine oats, flour, brown sugar, pecans, cinnamon and salt.
- Using pastry blender, cut butter into mixture until blended.
- To make cake: In small bowl, combine flour, baking powder, salt and baking soda.
- In large bowl, mix cream cheese, butter and sugar. Beat mixture until smooth.
- Add egg and egg yolk, milk and vanilla extract. Beat mixture until smooth.
- Combine flour mixture with cream cheese mixture. Spread mixture in pan. Sprinkle topping over batter.
- Bake 35-40 minutes. Serve warm with ice cream or dust with powdered sugar.
Recipe adapted from Wilton.
(Family Features) When deciding which dishes to serve this year at holiday gatherings, consider going beyond traditional recipes and use beloved seasonal ingredients in new ways.
For example, while pecan pie is top of mind for many dessert-makers, it’s also a perfect time to make new dishes with an ingredient like pecans, also known as The Original Supernut. Naturally sweet and nutritious, the pecan lends itself to nearly endless holiday menu inspiration.
It hasn’t been an easy year for the pecan industry, but you can support American pecan growers and #PledgePecans – that’s a promise to add one more pecan-friendly recipe beyond the pie to your table this holiday.
To pledge, visit Americanpecan.com/PledgePecans and click on seasonal recipes or watch the Pecan-A-Thon, an entertainment variety show spotlighting the growers behind the Supernut and showcasing ways pecans can be enjoyed this holiday season.
Pecan-Crusted Prime Rib with Horseradish Cream Sauce
Horseradish Cream Sauce (optional):
- 1 cup low-fat sour cream
- 1/4 cup horseradish, grated
- 1 tablespoon Dijon mustard
- 1/2 lemon, juice and zest only
- 2 tablespoons fresh chives, finely sliced
- kosher salt, to taste
- fresh black pepper, to taste
- 1 boneless prime rib roast (8-10 pounds)
- 1 tablespoon, plus 1/4 teaspoon, kosher salt
- 2 teaspoons fresh black pepper, plus additional for pecan topping
- 1 cup raw pecan pieces
- 3 tablespoons fresh rosemary, chopped
- 3 tablespoons fresh thyme, chopped
- 1/2 cup panko breadcrumbs
- 2 tablespoons unsalted butter
- 8 garlic cloves, divided
- 2 tablespoons Dijon mustard, divided
- To make Horseradish Cream Sauce: In small bowl, combine sour cream, horseradish, mustard, lemon juice and zest, and fresh chives; add salt and pepper, to taste. Sauce can be prepared 1 day ahead of time and refrigerated.
- Season prime rib with 1 tablespoon salt and pepper; let sit at room temperature 1 hour.
- To make pecan topping: Heat oven to 325° F. In food processor, process pecans, rosemary, thyme, breadcrumbs, butter, 2 cloves garlic, 1 tablespoon mustard, remaining salt and pepper until combined. Set aside.
- Cut small slits in fatty side of prime rib; stuff with remaining garlic. Rub remaining mustard over top of prime rib and apply pecan topping, making sure to press firm.
- Transfer prime rib to roasting pan. Place rib roast in lower-third of oven, insert digital probe thermometer in middle and loosely cover top of prime rib with foil so pecans don’t burn. Cook 1 1/2 hours, remove foil and continue cooking until internal temperature reaches 120° F.
- Allow prime rib to rest covered 30 minutes so juices can redistribute. Serve with Horseradish Cream Sauce, if desired.
Pecan Apple Stuffing
- Nonstick cooking spray
- 1 pound mild Italian sausage
- 1 tablespoon olive oil or pecan oil
- 1 yellow onion, diced
- 3 celery stalks, chopped
- 3 garlic cloves, minced
- 12 ounces herb-seasoned cubed stuffing
- 2 cups tart apples, chopped
- 1 1/2 cups pecan halves
- 1 cup chicken broth, plus additional (optional)
- 1 1/2 teaspoons salt
- 1/2 teaspoon black pepper
- Heat oven to 350° F. Grease large casserole dish or 9-by-13-inch pan with nonstick spray. Set aside.
- In large skillet, brown sausage, breaking into crumbles. Drain on paper towels. Discard excess grease.
- In same pan over medium heat, add olive oil. Saute onions, celery and garlic 2-3 minutes, or until starting to soften and fragrant.
- In large bowl, mix sausage, onion mixture, stuffing cubes, apples and pecans.
- Add broth and stir to combine. If stuffing mixture remains dry, add additional broth as desired. Season with salt and pepper; stir to combine.
- Transfer stuffing to prepared baking dish. Cover with foil and bake 30 minutes. Remove foil and bake 15 minutes.
Source: American Pecan Council
(Family Features) When it comes time to entertain family and friends, it’s important to have a few simple, warm appetizers and small plates at the ready. Plan your menu with recipes that can be prepped ahead of time and popped in the oven when guests arrive. It can make hosting easier and more enjoyable.
A versatile ingredient that can enhance your favorite sweet and savory recipes, Musselman’s Apple Butter is more than just a spread. It’s made the old-fashioned way for perfect texture and a rich apple-cinnamon flavor, giving parties and get-togethers a unique taste in recipes like these Apple Brie Bites and Apple Butter Bacon-Wrapped Shrimp.
Find more appetizers ideal for entertaining at musselmans.com.
Apple Butter Bacon-Wrapped Shrimp
- 3/4 cup Musselman’s Apple Butter
- 1/2 cup maple syrup
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1/2 teaspoon smoked paprika
- 10 pieces bacon
- 10 extra-large shrimp, cleaned and deveined
- chopped cilantro, for garnish (optional)
- Heat oven to 400° F. Line rimmed baking sheet with parchment paper.
- In medium-sized skillet over medium heat, add apple butter, maple syrup, red pepper flakes, salt and paprika. Whisk until mixture is thick and cooked down by half, about 10 minutes. Set aside.
- In large skillet over medium heat, add bacon slices and cook until browned but still flexible. Remove from pan and drain on paper towel-lined plate.
- Wrap one bacon slice around each shrimp, secure with toothpick and place onto prepared baking sheet.
- Once all shrimp have been wrapped, baste tops with apple butter mixture.
- Bake 5 minutes then flip and baste other side of shrimp. Bake another 5 minutes. Continue to flip and baste shrimp (2 minutes each time) until shrimp is fully cooked. Do not overcook as glaze can burn. Sprinkle with cilantro, if desired.
Apple Brie Bites
- 1 sheet puff pastry, thawed
- 5 ounces Brie cheese
- 1/2 cup Musselman's Apple Butter
- 1/4 cup pecans, chopped
- Heat oven to 400° F. Grease mini muffin pan.
- Press seams of puff pastry sheet together. Cut sheet into quarters then each quarter into six pieces.
- Use rolling pin to flatten each piece of pastry into square shape. Place one square into each muffin cup.
- Put 1/2 teaspoon brie, 1 teaspoon apple butter and 1/2 teaspoon chopped pecans into each muffin cup.
- Bake 13-15 minutes until golden brown. Serve warm.
(Family Features) Eating a high-protein breakfast can help provide energy and focus to keep your day on track. While many experts now recommend 25-30 grams of protein at each meal, the average breakfast plate only contains 13 grams. One way to help close the gap is to add an 8-ounce glass of milk to your meal. Whether organic, flavored or white, each variety provides nine essential nutrients, including 8 grams of high-quality protein per 8 ounces to help start the day on the right foot.
Get ahead of the game and prep breakfast the night before so you have something delicious and satisfying to look forward to each morning. Now is the perfect time to update your routine with these powerhouse breakfast ideas. These recipes are all made and paired with milk, helping you get protein and nutrients you need to fuel your day.
Once you try these delicious recipes, you’ll never go back to your old, lackluster options again. For additional breakfast inspiration, visit milklife.com.
(Family Features) With summer comes the opening of farmers markets bursting with fresh produce ripe for the taking. Pair your fresh-picked bounty with wholesome pecans for power-packed seasonal recipes from salads and snacks to side dishes and main courses.
American Pecans are The Original Supernut; a naturally sweet superfood that’s nutritious, versatile and local as it’s the only major tree nut native to America. Pecans are also among the highest in “good” monounsaturated fats and contain plant protein, fiber, flavonoids and essential minerals, including copper, manganese and zinc, so you can feel good when adding them to your next meal or snack.
After a morning at the farmers market, cook up a nourishing spread for breakfast or lunch. For a quick, mess-free brunch, try Sheet Pan Eggs with Pecan Breakfast “Sausage.” Substitute flavored ground pecans for your sausage and add fresh greens for a quick, good-for-you option with plant-based protein.
For a simple yet sweet take on dessert, try Mini Pecan Lemon Berry Tarts with a three-ingredient, pecan-based crumb as the base, topped with a light filling and fresh berries.
To find additional seasonal recipes, nutrition information and cooking tips, and to learn more about America’s native nut, visit AmericanPecan.com.
Mini Pecan Lemon Berry Tarts
Mini Pecan Crusts:
- 2 cups pecan pieces or halves
- 1/4 cup butter, melted
- 2 tablespoons sugar
- 24 Mini Pecan Crusts
- 1/2 cup lemon curd
- 1/2 cup blueberries or raspberries
- powdered sugar, for dusting (optional)
- To make Mini Pecan Crusts: Heat oven to 350° F. Line mini muffin tin with paper liners.
- In food processor, blend pecans, butter and sugar until mixture forms coarse dough.
- Scoop about 2 teaspoons pecan mixture into each muffin tin. Use back of wooden spoon or fingers to press mixture evenly along bottom and up sides of each muffin cup.
- Bake 12 minutes, or until crusts are golden brown. Allow crusts to cool completely before removing from pan.
- Spoon 1 teaspoon lemon curd into each Mini Pecan Crust. Top each with one raspberry or three small blueberries. Dust with powdered sugar, if desired.
Sheet Pan Eggs with Pecan Breakfast “Sausage”
Pecan Breakfast Sausage:
- 1 teaspoon extra-virgin olive oil
- 1/2 medium onion, diced (about 1/2 cup)
- 1 tablespoon coconut aminos
- 1 teaspoon sage
- 1 teaspoon thyme
- 1/4 teaspoon nutmeg
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/8 teaspoon cayenne pepper
- 1 cup raw pecan halves
Sheet Pan Eggs:
- 12 eggs, beaten
- 3/4 cup fat-free or low-fat milk
- 1 1/4 teaspoons salt
- 1/2 teaspoon pepper
- 1 cup fresh spinach, chopped
- nonstick cooking spray
- Heat oven to 325° F.
- To make Pecan Breakfast “Sausage”: In pan over medium heat, add olive oil, onion, coconut aminos, sage, thyme, nutmeg, garlic powder, black pepper and cayenne pepper. Cook about 4 minutes until onion is translucent.
- In food processor, pulse onion mixture and pecans until consistency of ground beef is reached, about 8-10 pulses.
- To make Sheet Pan Eggs: In large bowl, whisk eggs, milk, salt and pepper until combined.
- Add pecan “sausage” and spinach to eggs and stir. Lightly spray nonstick 12-by-17-inch sheet pan with cooking spray. Pour egg mixture onto prepared pan. Bake 18-20 minutes, or until eggs are fully cooked.
Source: American Pecan Council
(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.
(Family Features) Although you may share a passion for a favorite sports team, not everyone has the same taste when it comes to the tailgating menu. Enter these seven dips: from a yogurt turmeric dip to spicy buffalo chicken dip, you’re sure to please nearly every game-day guest.
There won’t be any trash talk when it comes to this dip. It’s the ultimate ooey, gooey, cheesy dish that’s sure to be all the rage at game-day parties and social gatherings.
Games and wings go hand-in-hand, but you can keep hands mess-free with this alternative that combines all the flavors of savory Buffalo chicken wings in a warm, creamy dip.
Think outside the box this season with a dip that is the perfect blend of salty and sweet. Bacon, Georgia peaches, sweet onions and a brown sugar bourbon marinade are complemented by pecans for a nutty, crunchy finish.
Low-fat yogurt and milk blend with golden turmeric and cinnamon for a tangy dip just waiting for crispy dippers like pita chips and veggies.
Move over cheesy, chili dips – the tangy sweetness of orange juice, carrots and honey make for a simple dip you can feel good about devouring.
Warm up with this crowd-pleasing dip made with fresh spinach, artichoke hearts, cream cheese and Parmesan.
Simply mix together a can of black beans, chopped tomatoes and spices like chili powder and cumin for an easy dip to throw together for last-minute guests.
Cold winter weather calls for comfort food like these delicious and moist pumpkin bars. Start your favorite movie and warm up your chilly day with a cozy blanket, a mug of hot chocolate and a plate of some of these incredible Spiced Pumpkin Bars. Find more dessert recipes at culinary.net.
Watch video to see how to make this delicious recipe!
Spiced Pumpkin Bars
- 2 cups flour
- 2 tsp baking powder
- 2 tsp ground cinnamon
- 1 tsp baking soda
- 1/4 tsp salt
- 4 eggs
- 15 oz can of pumpkin
- 1 2/3 cups sugar
- 1 cup cooking oil
- 3/4 cup chopped pecans (optional)
- 8 ounce package cream cheese, softened
- 1/4 cup butter, softened
- 1 tsp vanilla
- 2 cups powdered sugar (sifted)
- Pecan halves (optional)
- In a medium bowl stir together flour, baking powder, cinnamon, baking soda, and salt; set aside.
- In a large mixing bowl beat together eggs, pumpkin, sugar, and oil on medium speed. Add the flour mixture; beat until well combined. If desired, stir in chopped pecans.
- Spread batter into an ungreased 15x10x1-inch baking pan.
- Bake in a 350° F oven for 25 to 30 minutes or until the center comes out clean. Cool completely in pan on a wire rack.
- In a medium mixing bowl beat together cream cheese, butter, and vanilla until fluffy. Gradually add sifted powdered sugar, beating until smooth.
- Frost pumpkin bars. If desired, top with pecan halves. Cut into squares. Store, covered, in refrigerator up to 3 days.
Recipe adapted from Better Homes and Gardens.
(Family Features) For those who are always on the go leading up to the holidays, the season can feel more like madness than merrymaking. From planning get-togethers to building out a perfect menu for the events, there can be difficulties for hosts and guests alike to ensure proper nutrition is still top of mind.
Instead of sacrificing taste or eating less, aim for simple changes that give you the energy to power through the busy season. For example, instead of opting for a carb-loaded breakfast in the morning, try a low-carb Milk Chocolate Protein Muffin, which takes just a few minutes of prep and microwave time. The quick cook time leaves you with ample opportunities to run errands or divvy up precious seconds toward other activities, while the protein can fuel you for the day ahead.
Almost nothing beats warm soup on a chilly day, and this Butternut Squash and Pear Soup provides feel-good flavor without weighing you down. Finally, when snacks are on the mind – as it tends to happen when constantly on the go – Coconut Muesli Clusters are simple to make and won’t undo the nutritious efforts you’ve made throughout the day.
This full menu of tasty recipes is part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The plan also aims to reduce levels of refined carbohydrates, added sugars and the “hidden sugar effect,” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.
An On-the-Go Energy Boost
As a hectic holiday season unfolds, it can be difficult to maintain energy while making dishes for get-togethers and keeping up with the festivities.
To stay fueled and energized throughout the season, try incorporating Atkins Plus Protein and Fiber Shakes. Sweet and creamy, they make for ideal snacks, containing 30 grams of high-quality dairy protein and 7 grams of fiber. To help ensure steady blood sugar levels, the shakes also have a low glycemic impact and are made with 20 vitamins and minerals.
Available in Creamy Milk Chocolate and Creamy Vanilla flavors, the ready-to-drink shakes provide hunger satisfaction for those who are on the go and seeking to maximize production with a busy schedule.
Find more ways to live healthier during the holidays and learn more about the benefits of a balanced, low-carb lifestyle at Atkins.com.
Milk Chocolate Protein Muffin
Recipe courtesy of Atkins
Prep time: 5 minutes
Cook time: 1 minute
- 2 tablespoons full-fat cream cheese
- 1 egg
- 3 tablespoons Atkins Milk Chocolate Protein Powder
- 1/4 teaspoon baking powder
- 1/2 teaspoon ground cinnamon
- 1 dash salt
- In microwave-safe mug, heat cream cheese 10-15 seconds to soften. Add egg and blend briskly using fork. Add protein powder, baking powder, cinnamon and salt; blend until smooth.
- Microwave on high 1 minute; muffin will puff up then deflate slightly once done. Remove from mug and enjoy warm.
Coconut Muesli Clusters
Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 20 minutes
- Olive oil spray
- 1 cup plain protein powder
- 1/2 cup unsalted sunflower or pumpkin seeds
- 1 cup whole raw pecans
- 1 cup unsweetened whole flake shredded coconut
- 1/2 cup chia seeds or ground flaxseeds
- 1 tablespoon stevia
- 2 teaspoons cinnamon
- 1/2 teaspoon ground turmeric
- 1 tablespoon coconut oil
- 1 tablespoon peanut butter
- 1 teaspoon vanilla extract
- 2 large eggs
- 1/4 cup water
- Heat oven to 350° F. Line large baking sheet with parchment paper, coat with olive oil spray and set aside.
- In large bowl, mix together protein powder, sunflower or pumpkin seeds, pecans, coconut, chia seeds or flaxseeds, stevia, cinnamon and turmeric.
- In large skillet, combine coconut oil, peanut butter and vanilla extract; melt completely then stir in nut mixture. Turn heat off and add eggs and water, tossing well. Transfer to prepared baking sheet and spread mixture in layer about 1/2-inch thick.
- Bake 10-15 minutes until mixture starts to brown and clumps together to make clusters. Cool completely on baking sheet then store in airtight container, refrigerated, up to 1 week.
Butternut Squash and Pear Soup
Recipe courtesy of Atkins
Prep time: 20 minutes
Cook time: 30 minutes
- 1 tablespoon unsalted butter
- 1 medium (2 1/2-inch diameter) onion, chopped
- 2 pounds butternut winter squash, cubed
- 1 medium pear, sliced, plus additional, for garnish (optional)
- 1 teaspoon curry powder
- 1/2 teaspoon salt
- 1/4 teaspoon ground white pepper
- 5 cups chicken broth
- 1 teaspoon fresh lemon juice
- 1/2 cup heavy cream
- nutmeg (optional)
- In large pot over medium heat, melt butter. Add onions and saute until translucent, about 6 minutes. Add squash, pear, curry powder, salt and white pepper; saute 3 minutes.
- Increase heat to high and add chicken broth. Bring to boil then reduce heat to low; simmer 20-25 minutes, uncovered, until cubed squash is very tender. Allow to cool about 10-15 minutes.
- In blender or food processor, puree soup in batches until smooth. Return pureed soup to pot and add lemon juice and heavy cream. Stir soup over low heat until hot. Garnish with additional sliced pears and sprinkle of nutmeg, if desired.
Photo courtesy of Getty Images (Butternut Squash and Pear Soup, Milk Chocolate Protein Muffin)