Healthy 29 January 2019

Fuel Your Morning with Protein-Packed Recipes

(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.

U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.

If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.

Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.

Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.
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Chocolate Cherry and Banana Overnight Oats

Yield: 2 jars

  • 1/2       cup frozen dark sweet cherries
  • 1 1/2    cups old-fashioned rolled oats
  • 1          container (12 ounces) Shamrock Farms Chocolate Milk
  • 1          ripe banana, sliced
  • 1          pinch salt
  1. In two mason jars, add 1/4 cup frozen cherries in each. In microwave, thaw 30 seconds.
  2. Divide rolled oats, milk, banana and salt between jars. Cover with lids and shake until combined.
  3. Store in refrigerator overnight or at least several hours.
  4. Serve cold or warm in microwave.

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Protein Waffles

Yield: 8-10 waffles

  • 2          cups pancake mix
  • 2          large eggs
  • 1          container (12 ounces) Vanilla or Chocolate Rockin’ Protein Builder
  • 1/4       cup canola oil
  • 1/2       teaspoon cinnamon
  1. Heat waffle iron.
  2. Place pancake mix in bowl. In separate bowl, whisk eggs, protein shake and oil. Stir into pancake mix until just combined.
  3. Bake in waffle iron according to manufacturer’s directions until golden brown.

Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.

Source:  Shamrock Farms

Meal Ideas 16 January 2019

Warm Up with Sweet and Savory Comfort Food

(Family Features) If chocolate for dinner sounds too good to be true, it’s because chocolate is usually associated with decadent desserts. However, it can also take comfort food to a whole new level when paired with savory ingredients like red meat.

A bit of bittersweet cocoa powder helps balance out the richness of red meats like duck. Although it’s leaner and lower in saturated fat than other red meats, duck has a bold flavor and texture similar to steak.

In this Mocha-Rubbed Duck Breast recipe, cocoa powder, ground coffee and savory spices are rubbed onto the meat before it’s seared and smothered with a luscious sweet cherry and red wine sauce. The toasty, nutty flavor of coffee complements the cocoa while dark sweet cherries, red wine and toasted almonds complete the sweet and savory dish.

Find more comfort food recipes and tips for cooking with duck at mapleleaffarms.com.
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Mocha-Rubbed Duck Breast with Cherry and Red Wine Pan Sauce

Prep time: 2 hours, 10 minutes 
Cook time: 35 minutes
Servings: 4

Mocha Rub:

  • 2          tablespoons brown sugar
  • 1/2       teaspoon sweet paprika
  • 1/2       teaspoon ground coffee
  • 2          teaspoons kosher salt
  • 1          teaspoon ground black pepper
  • 1/2       teaspoon cocoa powder
  • 4          Maple Leaf Farms Duck Breasts, thawed


Cherry and Red Wine Pan Sauce:

  • 2          tablespoons reserved duck fat
  • 1/2       cup minced shallots
  • 3/4       cup dry red wine
  • 1 1/2    teaspoons balsamic vinegar
  • 1 1/2    teaspoons granulated sugar
  • 5          ounces frozen dark sweet cherries, thawed and halved
  • 5          sprigs fresh thyme
  • salt, to taste
  • ground black pepper, to taste
  • toasted sliced almonds, for garnish
  1. To make Mocha Rub: In small bowl, mix brown sugar, paprika, coffee, salt, pepper and cocoa powder. Set aside.
  2. Pat duck breasts dry and score according to package directions. Use half of rub on meat side of breasts. Cover breasts and refrigerate at least 2 hours or overnight.
  3. In cold saute pan, place duck breasts skin-side down. Place pan over low-medium heat 8-12 minutes, or until fat is rendered and skin is crisp and brown.
  4. Turn breasts over and sprinkle remaining rub on skin side. Cook breasts 1-2 minutes skin-side up. Turn breasts back to skin-side down 1-2 minutes to caramelize rub. Reserve approximately 2 tablespoons duck fat for sauce.
  5. Heat oven to 350° F.
  6. Place duck breasts skin-side up on rimmed baking sheet; bake 5-6 minutes, or until internal temperature reaches 155° F. Let breasts rest 4-5 minutes before slicing. Temperature will rise during resting period to reach 165° F.
  7. To make Cherry and Red Wine Pan Sauce: Place saute pan with reserved duck fat over medium heat. Add shallots and cook until softened. Add wine to pan to deglaze. Stir in balsamic vinegar, sugar, cherries and thyme sprigs; simmer until reduced. Remove thyme sprigs. Add salt and pepper, to taste.
  8. Serve sauce over cooked duck breasts. Garnish with toasted almond slices.

Source: Maple Leaf Farms

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