Videos 12 June 2019

Grilled Pineapple with Lime Dip

(Family Features) The grill isn’t just for hamburgers and hot dogs. Try a different way to eat pineapple this summer by grilling it and pairing with a lime dip for a tasty delight.

Find more recipes for summer at Culinary.net.

Watch video to learn how to make this recipe!

Grilled Pineapple with Lime Dip

  • 1          pineapple
  • 1/4       cup brown sugar
  • 2          tablespoons lime juice
  • 3          tablespoons honey

Lime Dip:

  • 8          ounces cream cheese, softened
  • 1/2       cup plain yogurt
  • 3          tablespoons honey
  • 2          tablespoons brown sugar
  • 2          tablespoons lime juice
  • 2          teaspoons lime zest
  1. Peel pineapple; cut into wedges.
  2. In resealable plastic bag, combine brown sugar, lime juice and honey. Add pineapple wedges, seal bag and turn to coat. Refrigerate 1 hour.
  3. To make Lime Dip: In small bowl, beat cream cheese until smooth. Beat in yogurt, honey, brown sugar, lime juice and lime zest. Cover and refrigerate.
  4. Heat grill to medium heat.
  5. Remove pineapple wedges from plastic bag; discard marinade. Grill pineapple wedges, covered, 3-4 minutes on each side, or until golden brown.
  6. Serve with Lime Dip.

Source: Culinary.net

Snacks 07 June 2019

Sweet, Refreshing Summer Snacks

(Family Features) There’s no time like a hot summer picnic to let your patriotic spirit show. These all-American snacks featuring a classic favorite fruit – watermelon – are the perfect solution for nearly any summertime celebration.

Watermelon is a patriotic picnic staple for countless reasons, not the least of which is that it’s a beloved treat that many people associate with memories from childhood. However, nostalgia isn’t the only reason adults are just as likely to gravitate toward watermelon at a summer event. Its sweet, cool and refreshing flavor also makes it a favorite for all ages.

From a practical standpoint, watermelon is also quite portable, versatile and easy to serve, and with a composition of 92% water, it’s a simple way to sneak in some extra hydration on a hot day. Another benefit is its value; watermelon is one of the best values in the produce section among fruit, and just one watermelon can feed up to three dozen people.

Serving watermelon at a party can be as simple as slicing wedges, or you can prepare a dish such as:

  • A fruit basket, with the rind serving as a colorful bowl to hold the watermelon and other fresh fruits.
  • A charcuterie board with a selection of fruit, cheese and protein for simple snacking.
  • Creamy parfaits, perfect for a summery brunch or alternative to more traditional desserts.
  • A creatively colorful and patriotic “cake” that makes for a tasty centerpiece on the dessert table.

Find more ideas for incorporating watermelon into your summer festivities at watermelon.org.

Easy Summer Thirst Quencher

A simple fruit-infused water can give your summer event an instant upgrade in no time at all. Add extra dimension and complexity to the flavor by adding some of your favorite herbs like basil and mint.

Watermelon-Infused Water

  • 2          cups watermelon balls or cubes
  • 1          cup other fruit, such as berries
  • herbs, such as basil or mint
  1. Place watermelon, fruit and herbs in pitcher and cover with water. For best flavor, allow to chill in refrigerator at least 30 minutes before serving.

Red, White and Blue Watermelon Parfait

  • 1          cup blueberries
  • 1          container (6 ounces) Greek yogurt (vanilla, lemon or coconut)
  • 1          cup watermelon, plus three pieces diced watermelon
  • whipped cream, for serving
  1. In pint canning jar, layer blueberries, yogurt and 1 cup watermelon. Top with whipped cream and garnish with three diced watermelon pieces.

Note: To make ahead or make thicker, drain Greek yogurt on paper towels to absorb some liquid.

Patriotic Fruit Salad

  • 1          watermelon
  • honeydew
  • blueberries
  1. Slice 1/4 inch off bottom of watermelon, lengthwise, to create stable base.
  2. Use pencil to draw zig-zag lines for basket opening. Using paring knife, make cuts through rind.
  3. Carefully remove top section, pull out large chunks of flesh and cut them into 3-by-3-inch squares.
  4. Trim 3/4-inch thick slices off squares to use for cutting out stars with 1 1/2-3-inch, star-shaped cookie cutters.
  5. Use ice cream scoop to remove flesh from inside basket and cut scoops into quarters for fruit salad. Place in bottom of basket. Add honeydew and blueberries; stir to combine.
  6. Cut out white stripes from honeydew.
  7. Garnish top of fruit salad with watermelon stars, honeydew stripes and blueberries.

Patriotic Charcuterie Board

  • 1/2       medium seedless watermelon, cut into wedges
  • 1/2       cup fresh raspberries
  • 1 1/2    cups fresh blueberries
  • 10        strawberries (dipped in white chocolate, if desired)
  • 5          ounces fresh goat cheese
  • 1/2       cup toasted, salted cashews
  • 2          ounces cured meats like prosciutto, pancetta, coppa, salami, soppressata, sausage or pepperoni
  • 1          Honeycrisp apple, cored and sliced
  • lemon juice
  • fresh basil leaves
  1. On large board or platter, arrange watermelon, raspberries, blueberries, strawberries, cheese, cashews, meat and apples. Drizzle fruit with lemon juice. Garnish with basil leaves before serving.

Flag Kebab Cake

  • 1          pint fresh, washed blackberries
  • 12        wooden skewers
  • 1          seedless watermelon, flesh cut into 1-inch cubes
  • 1          angel food cake, cut into 1-inch cubes (white part only)
  • dips, such as yogurt, chocolate, caramel or marshmallow (optional)
  1. Thread five blackberries on each of five skewers, followed by alternating watermelon and cake cubes.
  2. On remaining skewers, alternate watermelon and cake so first and last cubes are watermelon. Place skewers on platter; fruit and cake will create stars and stripes when lined properly.
  3. Serve with dips, if desired.

Source:

National Watermelon Promotion Board

Meal Ideas 01 May 2019

Keep Cool on the Grill

Refreshing, dairy-infused dishes for warm days

(Family Features) Keep your kitchen cool and comfortable with grilled meals that banish the heat to the outdoors. Crisp, fresh greens and a perfect blend of spices and savory ingredients make each of these refreshing dishes perfect solutions for toasty days.

Featuring ingredients across the food groups, these dairy-fueled recipes from Milk Means More are ideal for well-rounded meals filled with nutritious flavor. Zesty mustard, spicy Sriracha and rich buttermilk lend a marinated flavor upgrade to traditional grilled chicken, while homemade pesto, fresh corn and ham create a perfect harmony for a cheesy grilled pizza. Or make a salad the star of your dinner table with a simply seasoned sirloin steak, plenty of veggies and a tart twist on a creamy dressing made with yogurt and milk.

Find more refreshing meal solutions at milkmeansmore.org.
Grilled Buttermilk Chicken

Grilled Buttermilk Chicken

Recipe courtesy of Lori Yates of Foxes Love Lemons on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 16 minutes
Servings: 4

  • 1 1/2    cups buttermilk
  • 1          tablespoon mustard powder
  • 1          tablespoon Sriracha
  • 2          teaspoons minced garlic
  • 2          teaspoons paprika
  • 4          chicken drumsticks, bone in, skin on
  • 4          chicken thighs, bone in, skin on
  • vegetable oil, for grill
  • 1/4       cup chopped fresh parsley
  • 1         lemon, cut into wedges (optional)
  1. In medium bowl, whisk buttermilk, mustard powder, Sriracha, garlic and paprika.
  2. Place chicken in large zip-top bag; pour buttermilk mixture over chicken. Seal bag and refrigerate 2 hours or overnight.
  3. Heat outdoor grill for direct grilling over medium heat. Remove chicken from marinade, shaking off excess; discard marinade. Lightly oil grill grates. Transfer chicken to grill and cook, turning occasionally, 16-18 minutes, or until internal temperature reaches 165° F.
  4. Transfer chicken to serving platter. Sprinkle with parsley and serve with lemon wedges, if desired.

Grilled Steak Salad with Chive Yogurt Dressing

Grilled Steak Salad with Chive Yogurt Dressing

Recipe courtesy of Kirsten Kubert of Comfortably Domestic on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 6

Dressing:

  • 1          cup plain yogurt
  • 3          tablespoons freshly squeezed lime juice (3 small limes)
  • 2          tablespoons milk
  • 2          tablespoons chopped fresh chives
  • 1          clove garlic, peeled and minced
  • 1/4       teaspoon kosher salt
  • 1/8       teaspoon black pepper

Steak:

  • 1          teaspoon kosher salt
  • 1/4       teaspoon black pepper
  • 1/4       teaspoon granulated garlic
  • 20        ounces boneless petite sirloin steak

Salad:

  • 3          cups baby spinach
  • 3          cups chopped romaine lettuce hearts
  • 1/2       cup sweet red pepper rings
  • 1/2       cup sweet yellow pepper rings
  • 1          cup avocado chunks
  • 1/4       cup thinly shaved red onion
  1. To make dressing: In blender, combine yogurt, lime juice, milk, chives, garlic, salt and pepper. Blend on low until smooth consistency forms and chives are completely incorporated. Transfer dressing to jar with tight-fitting lid and refrigerate until serving.
  2. Heat grill to medium.
  3. To prepare steak: Combine kosher salt, black pepper and granulated garlic to create rub. Sprinkle half of seasoning mix over one side of steak, pressing it into meat. Repeat with remaining seasoning on opposite side of steak.
  4. Grill steak over direct medium heat to desired level of doneness, approximately 4-5 minutes per side for medium pink center. Remove steak from grill and let rest 7-10 minutes on cutting board.
  5. To make salad: Toss spinach and romaine on large platter. Scatter red and yellow peppers, avocado and onion over greens. Slice grilled sirloin thinly against grain. Arrange meat slices along center of salad.
  6. Drizzle dressing over salad just prior to serving.

Grilled Pizza with Arugula Pesto, Corn and Ham

Grilled Pizza with Arugula Pesto, Corn and Ham

Recipe courtesy of Rachel Gurk of Rachel Cooks on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 6

Arugula Pesto:

  • 2          cups fresh arugula, tightly packed
  • 1          clove garlic
  • 1          tablespoon lemon juice
  • pinch red pepper flakes, (optional)
  • 1/3       cup shredded Parmesan cheese
  • 1/2       cup extra-virgin olive oil
  • salt, to taste
  • pepper, to taste

Grilled Pizza:

  • 2          tablespoons flour, divided
  • 1          pound pizza crust dough (at room temperature if using refrigerated dough)
  • vegetable oil, for grill
  • 1/2       cup Arugula Pesto
  • 1/2       cup part-skim ricotta cheese
  • 1/2     cup diced deli ham
  • 1/2-3/4             cup fresh corn kernels (about 1 cob)
  • 1/4     cup thinly sliced red onion
  • 1/4     cup shredded Parmesan cheese
  1. Heat grill to medium heat (350-400° F).
  2. To make Arugula Pesto: In food processor, combine arugula, garlic, lemon juice, red pepper flakes and Parmesan. Pulse until combined then, with food processor on, drizzle in olive oil until pesto forms, scraping down sides as needed. Taste and season with salt and pepper, to taste.
  3. To make Grilled Pizza: Flour pizza dough lightly and stretch or roll to about 1/2-inch thickness (14-16-inch diameter).
  4. Sprinkle remaining flour on large rimless baking sheet, pizza peel or pizza stone. Transfer dough to baking surface.
  5. Clean grill grate and grease with oil-soaked paper towel and tongs. Slide dough off baking surface onto grill. Cover and cook until dough is bubbling on top and golden brown on bottom, 2-3 minutes.
  6. Carefully flip dough over using peel or tongs. Remove crust from grill to add toppings. Spread Arugula Pesto over dough. Top with ricotta, ham, corn kernels, onion and Parmesan. Return pizza to grill, cover and cook until toppings are heated through and bottom of crust is crispy, 5-7 minutes.
  7. Remove from grill, slice and serve.

Source: United Dairy Industry of Michigan

Kids 12 April 2019

Encourage Healthy Eating Habits in Kids

(Family Features) As a parent, instilling healthy eating habits in your children at an early age can aid in proper growth and development. Eating well goes a long way toward maintaining a healthy weight, increasing energy levels and improving moods while also reducing risk of obesity and other chronic issues such as heart disease and diabetes later in life.

Set your children on a path to making lifelong nutritious choices with these tips:

Foster independence. Allowing your children to help with shopping and meal prep can aid in them taking ownership of what they’re eating. Start by divvying up easier tasks such as setting the table then work toward creating snacks and meals on their own. These Rainbow Fruit Parfaits are simple for kids to assemble – just set the ingredients out and let them layer – and can serve as a healthful on-the-go breakfast or after-school snack.

Offer balanced options. Children require balanced diets made up of all three major food groups, including fruits and vegetables, for proper development. Looking for the Produce for Kids logo next to nutritional, family-friendly items at the grocery store is an easy way to identify healthy food choices while also supporting local organizations that help children and families in need.

Be a role model. Typically, your children will follow your behaviors, which includes the types of foods they select at mealtimes. Eating a rainbow of fruits and vegetables can help ensure your family is getting a complete range of nutrients. For example, a recipe like this Rainbow Buddha Bowl provides a combination of fresh and roasted vegetables that can be customized to meet your family’s tastes. Thinking about how many colors you eat in a day may inspire your kids to do the same, which can foster a lifetime of healthy eating habits.

To find more healthy meal inspiration, including more than 500 registered dietitian- and family-tested recipes, visit produceforkids.com.

Rainbow Fruit Parfaits

Recipe courtesy of Produce for Kids
Prep time: 10 minutes
Servings: 3

  • 1/2       cup sliced strawberries
  • 2          mandarins, peeled and segmented
  • 1/2       cup chopped pineapple
  • 2          kiwis, peeled and chopped
  • 1/2       cup blueberries
  • 1/2       cup red seedless grapes
  • 1          cup vanilla Greek yogurt
  1. In parfait glasses, layer strawberries, mandarins, pineapple, kiwis, blueberries and grapes.
  2. Top each fruit parfait with yogurt.

Rainbow Buddha Bowl

Recipe courtesy of Jodi of Create Kids Club on behalf of Produce for Kids
Prep time: 30 minutes
Servings: 4

  • 1          medium sweet potato, peeled and diced
  • 1          cup broccoli florets
  • 1/2       small purple cabbage, sliced
  • 1          tablespoon olive oil
  • salt, to taste
  • pepper, to taste
  • 2          cups quinoa, cooked according to package directions
  • 1          cup red cherry tomatoes, quartered
  • 1/2       cup yellow cherry tomatoes, quartered
  • 1          avocado, sliced
  • 4          tablespoons yogurt ranch dressing
  1. Heat oven to 425° F.
  2. Place sweet potatoes, broccoli and cabbage on baking sheet lined with parchment paper. Toss with oil and season with salt and pepper, to taste. Bake 15-20 minutes, or until potatoes are soft.
  3. Divide cooked quinoa into four bowls. Top with roasted sweet potatoes, broccoli, cabbage, red tomatoes, yellow tomatoes and avocado.
  4. Drizzle with dressing.

Source: Produce for Kids

Beverages 29 March 2019

Marvelous Mother's Day Brunch

(Family Features) Pamper mom on her special day with a wonderful brunch that all the kids can help make.

  • Spiced Granola Pancakes include applesauce as a healthy substitution for fat in this recipe.
  • Burrito Bites make a simple appetizer that is easy for kids to assemble. No cooking is required!
  • Using a store-bought angel food cake makes preparation of this luscious Angel Sherbet Cake simple. It's low in calories and fat and is as pretty as it is delicious.
  • Wheat Berry Tuna Salad is a tasty way to enjoy wheat berries. Wheat berries provide the nutritional benefits of the whole grain and are an excellent source of dietary fiber.
  • Round out the brunch with favorite salads, side dishes and some fresh fruit. Follow that with lots of love, hugs and kisses!

Please visit the Wheat Foods Council's Web site at www.wheatfoods.org to order this cookbook or to find additional recipes.

Angel Sherbet Cake

Prep time: 30 minutes
Freeze time: at least 1 hour or until hard
Yields: 10 servings

  • 1 pint raspberry sherbet
  • 1 pint lime sherbet
  • 1 Angel Food Cake loaf (store bought, approximately 7 x 3 inches)
  • Topping:
  • 2 cups heavy whipping cream or 12-ounce container frozen whipped topping, thawed
  • 3 teaspoons sugar
  • 1 teaspoon lemon juice
  1. Line two bread pans, approximately the same size as the angel food cake, with plastic wrap. Soften sherbet. Scoop lime sherbet into one pan and raspberry sherbet in the other. Spread sherbet with a metal spatula dipped in hot water. Sherbet should be approximately 1/2 inch deep. Refreeze sherbet in pans for at least 1 hour or until hard.
  2. Trim edges of angel food cake with a serrated knife to even them; cut cake into three lengthwise slices.
  3. Remove frozen lime and raspberry sherbet from freezer. Alternate layers, cake, sherbet, cake, sherbet and cake. Cut off any oversized sherbet or cake to ensure that cake and sherbet are even on all sides of the cake. Refreeze until solid; can be frozen up to 3 days if wrapped well in plastic wrap.
  4. Before serving, prepare cake topping by whipping the cream until very thick. Add sugar and lemon juice and whip mixture until soft peaks form. Spread whipped cream on cake. Refreeze cake until ready to serve.
  5. Remove cake from freezer and let soften 5 to 10 minutes. Slice with an electric knife. If desired, place cake slices on pools of strawberry or raspberry sauce and top with a lemon twist and mint leaves.

Wheat Berry Tuna Salad

Prep time: 15 minutes
Cook time: 60 to 90 minutes
Yields: 4 to 6 servings
Serving size: 1 1/2 cups

  • 1 cup wheat berries
  • 4 cups water
  • 1/2 teaspoon salt
  • 1 cup cherry tomatoes, diced
  • 1/2 cup celery, diced
  • 1/2 cup cucumber, diced
  • 2 cans Albacore tuna packed in water, drained
  • 2 eggs, hard boiled, chopped (optional)
  • 2 tablespoons flat leaf parsley, coarsely chopped
  • 1/2 cup Italian dressing
  • 1/8 teaspoon salt
  • 1/8 teaspoon fresh ground pepper
  1. Place wheat berries, water and salt in a sauce pan and simmer for 60 to 90 minutes until tender when you bite down on them.
  2. Drain well and allow to cool.
  3. In a large bowl, toss together with the remaining ingredients. Serve chilled.

Burrito Bites

Prep time: 10 minutes
Chill time: 30 minutes
Yields: 4 servings
Serving size: 1 tortilla roll-up

  • 4 (9-inch) whole wheat tortillas
  • 6 tablespoons smooth peanut butter or reduced-fat cream cheese
  • 1 cup fresh spinach or torn romaine leaves
  • 1 large stalk celery, cut into thin 3- to 4-inch sticks (12 sticks total)
  • 1/2 cup carrots, shredded or matchstick
  • 1/2 cup fat-free plain yogurt or low-fat ranch dressing (optional)
  1. Spread 1 1/2 tablespoons peanut butter or reduced-fat cream cheese on each tortilla, leaving 1 inch of clean space at the top edge of each tortilla. Layer spinach leaves on top of peanut butter. Place three celery sticks across the middle on top of the spinach; sprinkle with shredded carrot.
  2. Keeping the clean edge at the top, roll tortillas up tightly from the bottom, folding in the sides after the first roll. Wrap each burrito tightly in plastic wrap and refrigerate for at least 30 minutes. Remove plastic wrap. Cut each roll into 1/2-inch slices, inserting a toothpick into the burrito before each cut is made.
  3. Serve with yogurt or ranch dressing.

Spiced Granola Pancakes

Prep time: 10 minutes
Cook time: 15 minutes
Yields: 12 servings
Serving size: 1 pancake

  • 1 cup fat-free milk
  • 1/2 cup applesauce
  • 1 tablespoon fat-free vanilla yogurt
  • 2 eggs
  • 2 teaspoons grated orange peel
  • 1 cup all-purpose flour
  • 1 cup low-fat granola
  • 1/2 cup whole wheat flour
  • 2 tablespoons sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon salt
  1. In large bowl, combine milk, applesauce, yogurt, eggs and orange peel. In medium bowl, combine remaining ingredients. Stir the dry ingredients into the wet ingredients and mix just until dry ingredients are moistened. Do not over mix.
  2. Heat nonstick griddle to 350°F. For each pancake, pour 1/4 cup of pancake batter onto hot griddle. Cook each side until puffed and dry around edges. Turn and cook 1 to 2 minutes longer or just until golden brown.
Breakfast & Brunch 19 February 2019

Rise and Shine

(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.

  1. Amaranth Porridge with Pears, Crunchy Pecans and Yogurt

    Brighten your morning with the fragrant scent of pears and pecans, the perfect combination of flavors in this amazing recipe. Pair with an 8-ounce glass of milk and you’ll have energy and inspiration to tackle the rest of your day.

  1. Chai Quinoa Protein Breakfast Bowl

    Treat yourself to this protein-packed breakfast bowl with a sweet spin. This recipe will make even the most ordinary morning feel special.  

  1. Protein Power Huevos Rancheros

    Switch up your usual morning eggs with this Southwest-inspired savory breakfast recipe. It’s simple to add some spice to scrambled eggs, and this is the perfect recipe to bring on that zing.

  1. Blueberry Quinoa Pancakes

    These will make you feel anything but blue. Add flare to traditional pancakes by cooking them with quinoa and topping with blueberries. This recipe packs a protein punch to get your day moving in the right direction.

  1. Blackberry-Hazelnut Power Bowl

    Warm fall flavors like hazelnut and nutmeg complement the blackberries and bananas in this delicious power bowl. It’s perfect for weekend mornings when you want to slow down and savor the day.  

Source: MilkPEP

Seafood 01 June 2018

Find Picnic Perfection with Nutritious Seafood

(Family Features) From the trees to the breeze, picnics are a fun way your family can soak up the sunshine while enjoying a delicious and nutritious meal together.

“Picnics should be a prescription for health,” said registered dietitian nutritionist and TV host Annessa Chumbley. “They accomplish three amazing things needed for healthy living: nourishing the body, focusing on relationships and soaking up the benefits of being surrounded by nature.”

Consider stepping up your picnic game with a refreshing option like seafood. Eating seafood two times per week, as recommended by the Dietary Guidelines for Americans, can provide unique health benefits as a lean protein and source of omega-3s, healthy fats that are beneficial for your heart and your brain. To make it easier to create picture-perfect picnics, try these tips from Chumbley.

  • Pack bottles of cold or even frozen water in the picnic basket to help keep everything chilled and fresh so it’s ready to devour.
  • Plan to eat fresh and healthy foods like this Crab Salad for an easy-to-make option.
  • Create a dip nearly everyone can enjoy. Seafood can be added to almost any dip, and can be enjoyed with fresh, crunchy vegetables.
  • Jars can be a lifesaver when packing a picnic. Tape utensils to the sides of the jars for easy access to your favorite foods.
  • Don’t bring your phones, tablets or any other device that can distract you from family time. This is a time to relax and socialize with one another.
  • Try taping a thermometer inside your bag or cooler so you know the food is at safe, cool temperatures.
  • Place a small cutting board and knife in your pack, which can come in handy for chopping up fruits and vegetables when it’s time to chow down.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.
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Crab Salad

Recipe courtesy of the Seafood Nutrition Partnership Eating Heart Healthy Program
Serves: 4

Dressing:

  • 1/2       cup plain non-fat yogurt
  • 1          lemon, juiced
  • 2          tablespoons green onions
  • 2          tablespoons olive oil
  • salt, to taste
  • pepper, to taste
  • 1          ounce walnuts (about 14 halves)
  • cayenne pepper, to taste  
  • 1          bag (8 ounces) spinach
  • 1          can (6 ounces) crab meat or fresh lump crab
  • 1/2       cup lentils, cooked
  • 1          grapefruit, cut into sections
  1. Heat oven to 300° F.
  2. To make dressing: Mix yogurt, lemon juice, green onions and olive oil. Add salt and pepper, to taste.
  3. Toss walnuts with cayenne pepper, to taste, and bake 4-5 minutes. Make sure walnuts do not burn. Remove walnuts from oven and let cool.
  4. Toss spinach with dressing. Toss with crab meat. Sprinkle lentils on top and add walnuts. Place grapefruit pieces around edge.

Source: Seafood Nutrition Partnership

Breakfast & Brunch 06 February 2019

6 Cozy Breakfast Essentials for Fall

(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.

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Mexican Apple-Cinnamon Oatmeal

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.

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Chai Quinoa Protein Breakfast Bowl

Jumpstart your morning with this protein breakfast bowl made with quinoa, milk, brown sugar, vanilla and spices galore. 

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Amaranth Porridge with Pears, Crunchy Pecans and Yogurt

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.

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Maple Steamer

Two ingredients: milk and maple syrup. Warm up, pour into a mug and sip on this simple, delicious treat.

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Apple-Cinnamon Whole-Grain Pancake Muffins

Combine two breakfast favorites – pancakes and muffins – for the ultimate grab-and-go meal made with apples, cinnamon and wholesome milk for your delight.

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Caramelized Pear and Pecan Zoats

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.

Source: MilkPEP

Healthy 17 January 2019

Eat Your Way to Better Health

(Family Features) It seems like every week there is a new product claiming to promise nutrition and improve your health. However, there are some foods you likely already have on hand that can improve your diet quality and support clean-eating efforts.

Skip the total diet overhaul or the latest fad, and keep it simple by focusing on small but powerful changes to help you clean up your diet. Dairy products have always been cost-effective and nutrient-packed. These three tips can help you make the most of dairy’s health benefits.

Inspect the ingredient label. With just three ingredients, milk is the original clean and clear food, unlike trendy milk alternatives, which may contain up to 10 ingredients.

Examine the benefits beyond bone health. It’s widely known that dairy products provide calcium to build strong bones, but milk, cheese and yogurt actually provide a unique package of nine nutrients, including high-quality protein to support muscle health.

Explore its versatility. Dairy can be easily incorporated into meals and snacks to help make healthy and clean eating simple. Getting the recommended three servings of dairy every day is a cinch once you discover the possibilities.

Resolve to get three servings of milk, cheese and yogurt every day by pledging Dairy 3 for Me. You may be surprised how easy it is to create a healthier menu all day long. Try these ideas to get started:

  • Make milk your mealtime beverage. White, chocolate, strawberry; no matter the flavor, all milk provides the same nine nutrients.
  • Build a breakfast parfait with your favorite yogurt, fruit and whole grain cereal, or mix things up with milk or yogurt by blending a smoothie.
  • Sneak in healthier eating by pairing cheese with fresh fruit or vegetables. Research shows when cheese is coupled with these foods, it helps kids eat more of all of them.
  • After a workout, recover with a tall glass of chocolate milk, which studies have proven to be effective in aiding tired muscles.
  • Boost nutrition and flavor by adding shredded cheese to casseroles, soups and pasta dishes, or sprinkle on top of tacos and chili.

To find more delicious recipes to support your nutrition goals and to pledge Dairy 3 for Me, visit MidwestDairy.com.

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Raspberry-Strawberry Yogurt Smoothie

Recipe courtesy of Midwest Dairy Association
Prep time: 5 minutes
Servings: 4

  • 1 cup low-fat vanilla yogurt
  • 1 cup unsweetened frozen raspberries
  • 1 cup unsweetened frozen strawberries
  • 3/4 cup low-fat milk
  • 1 cup ice (about 12 cubes)
  1. Blend all ingredients in blender until smooth. Serve immediately.

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Pulled Pork Soft Tacos

Recipe courtesy of Midwest Dairy Association
Prep time: 8 hours, 35 minutes
Servings: 6

For pork:

  • 2 pounds boneless pork loin roast
  • 2 tablespoons brown sugar
  • 1 tablespoon ground ginger
  • 2 garlic cloves, smashed
  • 1 small white onion, coarsely chopped
  • 1/2 cup orange juice
  • 2 limes, cut in half

For tacos:

  • 1/2 cup nonfat sour cream
  • 1 teaspoon cumin
  • 2 scallions, trimmed and chopped
  • 12 soft corn tortillas (6 inches each)
  • 1 1/2 cups shredded reduced-fat Colby Jack
  • 1  bag (8 ounces) shredded red cabbage
  • 3/4 cup fresh salsa
  1. Trim excess fat off roast. In small bowl, combine brown sugar and ginger; rub generously over roast. Place in slow cooker with garlic, onion and orange juice; cook on low heat 8 hours (or high 4-6 hours.)
  2. Transfer pork to large bowl and shred with forks. Strain pork liquid from slow cooker and pour over pulled pork to moisten. Squeeze lime juice on top and mix well. Divide into 12 servings.
  3. In small bowl, mix together sour cream, cumin and scallions.
  4. Cover each corn tortilla with 2 tablespoons cheese; microwave 20 seconds. Top with pulled pork, 2 teaspoons sour cream mix, 1 1/2 tablespoons shredded cabbage and 1 tablespoon salsa. Fold and serve immediately.

Source: Midwest Dairy Association

Appetizers & Sides 27 October 2017

Appealing Holiday Appetizers

(Family Features) While the main course is in the oven and guests mingle in anticipation this holiday season, tide them over with simple appetizers the whole crowd will enjoy.

That sometimes tall task may be easier said than done depending on the size of your get-together, but you can make it less daunting with quick starters that incorporate dairy foods like milk, cheese and yogurt, which can serve as helpful on-hand ingredients that also provide flavor and nutritional value. Since dairy foods are readily available in many family kitchens, they are ideal for creating recipes for last-minute noshes and nibbles, especially perfect for holiday entertaining.

For quick snacks to help keep appetites at bay, try these Antipasti Holiday Skewers that have something for everyone with bits of pasta, cubed cheese, pepperoni and veggies. Or for a warmer dish perfect for a snowy holiday, this Baked Spinach Artichoke Yogurt Dip can help chase away the chill.

Other easy ways to give the gift of dairy during the holidays by incorporating it into tasty dishes include:

  • Starting the day with egg casserole or a quiche made with milk and cheese.
  • Sprinkling shredded cheese on steamed vegetables, casseroles or pasta dishes.
  • Replacing mayo with plain Greek yogurt in tuna or chicken salads.
  • Creating warm, comforting soups using milk.

Find more dairy-inspired recipes perfect for holiday entertaining at midwestdairy.com.

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Baked Spinach Artichoke Yogurt Dip

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 8

  • 1          can (14 ounces) artichoke hearts, drained and chopped
  • 1          package (10 ounces) frozen chopped spinach frozen, thawed and drained
  • 8          ounces plain low-fat yogurt
  • 1          cup shredded, low-moisture, part-skim Mozzarella cheese
  • 1/4       cup green onion, chopped
  • 1          garlic clove, minced
  • 2          tablespoons red pepper, chopped
  1. Heat oven to 350° F.
  2. Combine artichoke hearts, spinach, yogurt, cheese, onion and garlic; mix well.
  3. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake 20-25 minutes, or until heated through.
  4. Sprinkle with red peppers.

Nutritional information per serving: 179 calories; 12 g total fat; 18 mg cholesterol; 383 mg sodium; 227 mg potassium; 7 g carbohydrates; 11 g protein.

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Antipasti Holiday Skewers

Prep time: 45 minutes
Yield: 16 skewers

  • 1          package (9 ounces) cheese-filled tortellini, cooked al dente and cooled
  • 1/2       cup fat-free Italian dressing
  • 1          block (8 ounces) reduced-fat Swiss cheese, cubed
  • 2          cups baby spinach leaves
  • 32        pieces turkey pepperoni
  • 3 1/2    cups cherry tomatoes
  • 16        wooden skewers, 9-10 inches each
  1. In large bowl, marinate tortellini in Italian dressing 30 minutes in refrigerator.
  2. To assemble skewers, start with two pieces tortellini, one cheese cube, two spinach leaves, one pepperoni slice (folded in fourths), one tomato and repeat. Each skewer will have total of four pieces tortellini, two cheese cubes, four spinach leaves, two pepperoni slices and two tomatoes.
  3. Repeat until skewers are complete. Refrigerate until serving.

Nutritional information per serving: 81 calories; 2 g fat; 10 mg cholesterol; 191 mg sodium; 113 mg potassium; 8 g carbohydrates; 7 g protein.

Source: Midwest Dairy

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