(Family Features) As the weather cools down and routines ramp up, parents know it becomes increasingly challenging to keep the whole family on track. While most people know breakfast is the most important meal of the day, many don’t realize that protein in the morning is key to starting the day off right.
A protein-rich breakfast including milk can help energize your morning. Plus, protein at breakfast can help you feel full and satisfied, so you won’t feel hungry by mid-morning, which helps the whole family tackle work, errands, school, extracurricular activities or whatever else the day has in store.
One easy way to increase your family’s protein intake at breakfast is to simply add a glass of milk. Each 8-ounce serving has nine essential nutrients, including 8 grams of high-quality, natural protein. If mornings in your household are chaotic, plan ahead by making protein-rich breakfasts the night before that are easy to pair with milk, ensuring that the whole family can get out the door on time and fed in the morning.
“As a mom and a pediatrician, I’m focused on what I feed my kids each day,” said Dr. Jennifer Shu, pediatrician and author. “Milk is a simple, nutritious way to make sure they get high-quality protein at each meal, plus other nutrients like calcium, vitamin D and more.”
When thinking about the week ahead, consider tasty, protein-rich recipes the whole family will love that can be prepared in advance and eaten on the go – like these PB and J Protein Power Muffins. For more recipe ideas and morning inspiration, visit milklife.com/morningprotein.
PB and J Protein Power Muffins
- Nonstick cooking spray
- 1 3/4 cups milk, divided
- 1 cup uncooked quinoa, rinsed according to package directions
- 2 cups all-purpose flour
- 1/2 cup loosely packed brown sugar
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon salt
- 1/4 cup plain nonfat Greek yogurt
- 2 large eggs
- 1 teaspoon vanilla extract
- 4 tablespoons creamy reduced-fat peanut butter
- 1/4 cup strawberry preserves
- Heat oven to 350°F and grease 12-muffin tin with nonstick cooking spray.
- In medium saucepan, stir together quinoa and 1 cup milk. Bring to boil over medium heat. Reduce to simmer, cover and cook 10-15 minutes until quinoa is tender and milk is absorbed.
- In large bowl, combine flour, brown sugar, baking powder and salt; whisk to combine. In medium bowl, combine remaining milk, Greek yogurt, eggs, vanilla and peanut butter; mix well. Add wet ingredients to dry ingredients and mix until combined. Stir in cooked quinoa. Divide batter among muffin cups.
- Drop 1/2 teaspoon of strawberry preserves into center of each muffin tin on top of batter. Bake 20-25 minutes until an inserted toothpick comes out clean.
- Allow to cool 5-10 minutes. Serve with 8-ounce glass of milk.
Nutritional information per serving: 540 calories; 8 g fat; 1.5 g saturated fat; 70 mg cholesterol; 25 g protein; 91 g carbohydrates; 4 g fiber; 520 mg sodium; 517 mg calcium (50% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.
Leidy HJ, Lepping RJ, Savage CR, Harris CT, Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity. 2011;19:2019-2025.
Leidy HJ,Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. British Journal of Nutrition. 2009;101:798-803.
(Family Features) Whether it’s pumpkin spice everything, sweater weather or the anticipation of the holidays, there are many reasons to be excited about this time of year. Autumn is the perfect time to extend the warm-weather fun and celebrate with some fall-focused outdoor entertaining.
Just as the weather is changing, so can your approach to cooler weather celebrations. Try these tips to help you make the most of your fall festivities:
- There’s no need to say farewell to the outdoors just yet. Make the focal point of your party a cozy outdoor setting, such as a patio with heaters or a fire pit. Add some warm blankets and comfy pillows, and you’ll hardly notice the lower temps.
- Remember days get shorter as they grow colder, so a fall get-together may require special lighting to keep things going after the sun goes down. Fall-inspired string lights, lanterns or candles can add the perfect ambiance for a party that lasts well into the late-night hours. You can find great, affordable options online.
- While it may seem like time to swap the tiki drinks and frozen cocktails for hot toddies and spiked ciders, fall doesn’t mean you must say goodbye to warm-weather favorites. Put an autumn twist on go-to drinks by adding in fall spices. This easy mulled sangria recipe is perfect for sharing with friends at outdoor celebrations.
Find more ideas for fall entertaining at WineFix.com.
Cinnamon Mulled Sangria
Recipe courtesy of the World Wine Guys, authors of “Red Wine”
- 1 bottle Eppa Sangria
- 1 cup apple cider
- 1/2 cup Licor 43 liqueur
- 2 cinnamon sticks
- 1/2 cup packed light brown sugar
- 3 whole cloves
- 1 strip orange peel
- 2 green apples, sliced
- In large saucepan, mix sangria, apple cider, liqueur, cinnamon sticks, brown sugar, cloves and orange peel. Bring to simmer over medium heat and cook, stirring, 5 minutes, or until sugar dissolves. Stir in apples and simmer additional 5 minutes. Serve warm with desired garnishes.
Photo courtesy of Getty Images
Source: Deutsch Family Wine and Spirits
(Family Features) Parents may be wondering how to ensure their children are staying hydrated, maintaining healthy diets and getting the nutrients they need during the summer months. According to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the reality is one out of two kids ages 9 and up are missing out on key nutrients like calcium, vitamin D and potassium – putting them at risk for serious health issues.
Pediatrician and best-selling author Dr. Tanya Altmann suggests moms can help fill that gap by making sure kids fuel their bodies with proper nutrition. Milk is the top food source for calcium, vitamin D and potassium, and Altmann encourages moms to serve milk at most meals and water in between to ensure kids get the recommended servings of milk, depending on age group, throughout the day.
“Milk is a simple way to help give kids of all ages nutrients they need to grow strong, and they already love it,” Altmann said. “Pour a glass of milk alongside your kid’s favorite snack or use milk in a smoothie or oatmeal for breakfast.”
This summer, try a twist on a classic, kid-approved lunch – for breakfast. These Peanut Butter and Jelly Pancake Dippers combine two favorite flavors, a peanut butter pancake with a jelly dip, for a simple recipe the whole family is sure to enjoy eating. Pair with an 8-ounce glass of milk for nine essential nutrients to fuel summer mornings.
For more nutritious, kid-approved recipes to pair with a glass of milk, visit pourmoremilk.com.
Peanut Butter and Jelly Pancake Dippers
Recipe courtesy of MilkPEP
Servings: 5 (2 pancake dippers per serving)
- 1/4 cup old-fashioned rolled oats
- 1/2 cup whole-wheat flour
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 2 teaspoons brown sugar, packed
- 1 teaspoon baking powder
- 1 large egg
- 1 tablespoon vegetable oil
- 4 tablespoons reduced-fat creamy peanut butter
- 1 cup fat-free milk
- nonstick cooking spray
- 1/3 cup sugar-free raspberry preserves, for dipping
- 1 glass (8 ounces) fat-free milk
- In blender, combine oats and flours and pulse 3-4 times. Add salt, brown sugar, baking powder, egg, vegetable oil, peanut butter and 1 cup milk. Pulse several times until combined and no lumps in batter.
- Heat nonstick skillet to medium-low heat and lightly grease with cooking spray. Pour 1/4 cup batter onto skillet, cook 1-2 minutes until bubbles appear around edges then flip and cook another 1-2 minutes until golden. Immediately roll up pancake and secure with toothpick. Repeat process with remaining batter.
- Serve with raspberry preserves for dipping and pair with remaining 8-ounce glass of milk.
Nutritional information per serving: 310 calories; 9 g fat; 1.5 g saturated fat; 45 mg cholesterol; 17 g protein; 43 g carbohydrates; 3 g fiber; 430 mg sodium; 431 mg calcium (45% of daily value). Nutrition figures based on using fat-free milk, and include an 8-ounce glass of fat-free milk.
6 flavor pairings to amp up summer grilling
(Family Features) The grill is often the star of summer gatherings, from weeknight meals to backyard barbecues and family reunions. Impress your guests and add an extra layer of smoky flavor to backyard favorites with the help of rich and aromatic woodchips. Add to your gas or charcoal grill and create big flavor.
Adding woodchips to your favorite recipes can help highlight distinct flavors for your mains and sides in one simple step. For rich dishes like steak and beef, pair with an intense hickory flavored woodchip. For lighter meats like pork and chicken, pair with subtle, fruit flavored chips like cherry and apple. When it comes to seafood, try pairing with a mild, nutty chip like pecan.
Take these classic McCormick recipes, with simple prep and bold marinades, and add a smoky twist with flavor-forward woodchips.
(Family Features) One of the secrets to ordering less takeout and serving more nutritious homemade meals may be as simple as keeping a well-stocked pantry of canned foods. By cooking with canned foods, you can cut down prep time, meaning less time in the kitchen and more time with family.
Canned fruits, vegetables, proteins and soups can help you get through the week with creative meals you can feel good about serving your family like Panzanella Salad and Slow Cooker Coconut Curry Chili. In addition, according to a study published in “Nutrients,” kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients, including potassium, calcium and fiber.
Canned foods can also help reduce the amount of perishable fruits and vegetables purchased then thrown away. how many times you’ve opened the fridge only to find the fresh produce you purchased only days ago has already spoiled. Because fresh fruits and vegetables are harvested at the peak of ripeness and canned within four hours, sealing in their nutrition and flavor, your family can have access to seasonal, ready-to-use fruits and vegetables year-round. Simply reach in your pantry – or your “cantry” – and get cooking.
For more information about the benefits of cooking with canned foods and to find more flavorful recipes, visit CansGetYouCooking.com.
Prep time: 10 minutes
- 1/2 cup olive oil
- 1/4 cup white wine vinegar
- 1/2 teaspoon kosher salt
- 1/2 teaspoon fresh black pepper
- 1 pound day-old Italian bread, cut into 1/2-inch cubes
- 8 ounces romaine lettuce, chopped
- 2 cans (10 ounces each) tomato wedges
- 1 can (15 1/2 ounces) garbanzo beans
- 1 can (14 1/2 ounces) artichoke hearts
- 1 can (3.8 ounces) olives
- 1 can (1 1/2 ounces) sliced radishes
- To make dressing: In small bowl, stir together olive oil, white wine vinegar, salt and pepper. Set aside.
- To assemble salad: In large bowl, toss bread cubes, lettuce, tomato wedges, beans, artichoke hearts, olives and radishes; drizzle with dressing.
Prep time: 10 minutes
Cook time: 4-8 hours
- Nonstick cooking spray
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 2 cans (12 1/2 ounces each) white premium chunk chicken breast, drained
- 1 can (14 1/2 ounces) diced tomatoes with green chilies, drained
- 3 tablespoons red curry paste, plus additional, to taste
- 1/4 cup all-natural peanut butter
- 1 tablespoon brown sugar
- 1/2 teaspoon ground ginger
- 1 can (13 1/2 ounces) coconut milk
- 1 tablespoon fish sauce
- 3 tablespoons soy sauce
- 1 can (15 1/2 ounces) chickpeas, drained
- 1 can (14 1/2 ounces) whole potatoes, drained and cubed
- 1 can (14 1/2 ounces) sliced carrots, drained
- 3 tablespoons lime juice, plus additional, to taste
- salt, to taste
- brown rice, cooked according to package instructions (optional)
- cilantro, for garnish
- salted peanuts, for garnish
- Grease slow cooker with nonstick cooking spray. Add onion, garlic, chicken, tomatoes, red curry paste, peanut butter, brown sugar, ginger, coconut milk, fish sauce and soy sauce to slow cooker. Stir to combine. Cover and cook on high 4 hours or low 8 hours.
- Uncover and stir in chickpeas, potatoes, carrots and lime juice. Taste and add lime juice and salt, to taste, if necessary.
- Serve on top of brown rice, if desired, and garnish with cilantro and peanuts.
Source: Can Manufacturers Institute
(Family Features) When bringing your friends and family together to watch the game, you’ll likely want to avoid any fumbles in the kitchen. Fret not and opt for a big batch of easy-to-make wings while incorporating these stress-free tips into your game plan to help ensure a resounding success:
- Delegate responsibilities. The best gatherings are a team sport. Tackle this recipe for Crispy Baked Wings and let your friends help with snacks, dips and drinks.
- Prep what you can the day before. Reduce the time needed to make these wings on game day by prepping some steps in advance. The seasoning blend and sauces can be prepped up to two days in advance and chicken wings can be separated into drums and flats the day before.
- Veggies are underrated. It’s usually a good plan to have a snack that can be easily replenished for grazers attending your party. Stock up on vegetables that are easy to slice such as carrots and celery. Place some of the cut vegetables out with dips like blue cheese dressing or ranch, both of which can double as classic pairings for your wings.
- Redefine “homemade.” The Crispy Baked Wings can serve as a versatile base for just about any sauce you might be craving. Instead of making a sauce entirely from scratch, consider making some quick alterations to premade ones. For example, add an ingredient like Tabasco Chipotle Sauce to store-bought barbecue sauce to impart a smoky flavor and lime juice for added brightness. Small changes can add that special, homemade quality without all the work. Recipes like Chipotle Barbecue Sauce or Nashville-Style Sauce can complement wings for true crowd-pleasers – pick your favorite or try both.
Find more flavorful recipes and game day tips at Tabasco.com/wings.
Crispy Baked Wings with Chipotle Barbecue Sauce or Nashville-Style Sauce
Prep time: 10 minutes
Cook time: 40 minutes
- 2 tablespoons baking powder
- 1 teaspoon salt
- 1 teaspoon paprika
- 1/4 teaspoon black pepper
- 4 1/2 pounds chicken wings, drums and flats separated, tips removed
Chipotle Barbecue Sauce:
- 1 cup barbecue sauce
- 3 tablespoons Tabasco Chipotle Sauce
- 2 tablespoons lime juice
- 6 tablespoons Tabasco Sauce
- 8 tablespoons butter, softened
- 1 tablespoon light brown sugar
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- Heat oven to 425° F.
- In bowl, combine baking powder, salt, paprika and black pepper. Shake over both sides of wings.
- Place seasoned wings on rack over foil-lined sheet pan.
- Bake 20 minutes, turn wings over and continue cooking additional 20 minutes in convection oven or 30 minutes in conventional oven. Cooked wings should reach at least 180° F internal temperature with crispy texture.
- To make Chipotle Barbecue Sauce: In bowl, mix barbecue sauce, Tabasco Chipotle Sauce and lime juice.
- Alternatively, to make Nashville-Style Wing Sauce: In bowl, mix Tabasco Sauce, butter, brown sugar, paprika, garlic powder and salt. Set aside.
- Remove wings from oven. Toss wings with preferred sauce and serve.
(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) 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.
Mocha-Rubbed Duck Breast with Cherry and Red Wine Pan Sauce
Prep time: 2 hours, 10 minutes
Cook time: 35 minutes
- 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
- To make Mocha Rub: In small bowl, mix brown sugar, paprika, coffee, salt, pepper and cocoa powder. Set aside.
- 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.
- 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.
- 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.
- Heat oven to 350° F.
- 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.
- 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.
- Serve sauce over cooked duck breasts. Garnish with toasted almond slices.
Source: Maple Leaf Farms
(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.