Add nutritious, natural ingredients for a healthier you
(Family Features) When it comes to making tasty meals for your family, you probably know that ingredients matter. From vitamins and nutrients to sugar and acidity, it’s important to know what you’re using in your recipes at every meal and how each ingredient can impact all parts of the body.
To help understand how ingredients matter and how quality ingredients can keep your body healthy, consider these tips from registered dietitian, celebrity nutritionist and healthy cooking expert Keri Glassman, MS, RDN.
- Mind your veggies. Nearly everyone knows veggies are a vital part of any healthy diet. They are high in antioxidants, vitamins and minerals, and pack loads of fiber, but not everyone knows what health benefits you get from specific vegetables. For example, Brussels sprouts are packed with vitamin C to support your immune health and dried figs are known for lowering blood pressure and optimizing digestion.
- Just add lemon. Water with lemon can aid in digestion and boost your immune system due to its high vitamin C content, so adding it to water is one way to reap these benefits. While including lemons in your diet has its perks, it’s also important to know they are acidic in nature and eating highly acidic foods can impact your oral health.
- Be mindful of acid attacks. Every day, everyone’s mouths go through hundreds of “acid attacks,” mainly due to eating and drinking. While a variety of foods can have positive health benefits, they also carry acids that can weaken tooth enamel. To help combat this, take advantage of the acid-neutralizing power of baking soda, an ingredient found in Arm & Hammer Toothpastes. Baking soda helps neutralize acids, while gently cleaning and removing plaque, so your teeth and gums stay healthy and strong. Find more information at ArmandHammer.com.
- Say hello to healthy fats. Nuts carry healthy unsaturated fats and omega-3 fatty acids, which are good for cardiovascular health, mental health and cholesterol, so they can be a natural component for a healthy diet. Fat can be your friend, but stay mindful about not going overboard, as the calories can add up fast.
- Avoid added sugar. Sugar can cause inflammation in people’s bodies and is known to potentially impact cardiovascular health and weight, and can have a negative effect on our teeth. Sugar is often a sneaky ingredient that can be found in condiments and salad dressings. Avoid added sugar by making homemade dressings using lemon juice, oil and herbs, or checking labels to make sure you avoid added sugar whenever possible.
Shaved Brussels Sprout Salad with Pecorino and Hazelnuts
Recipe courtesy of Keri Glassman, MS, RDN
- 1/2 cup olive oil
- 1/4 cup fresh lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup hazelnuts, lightly crushed
- olive oil, to taste
- rosemary, to taste
- salt, to taste
- pepper, to taste
- 4 cups shaved Brussels sprouts
- 1/2 cup dried figs, chopped
- 1/3 cup finely sliced red onion
- 4 tablespoons Lemon Dressing
- 1 grapefruit, segmented
- 1/3 cup shredded pecorino cheese
- Heat oven to 375° F.
- To make Lemon Dressing: mix olive oil, lemon juice, salt and pepper.
- On lined baking sheet, toss hazelnuts with olive oil, rosemary, salt and pepper, to taste.
- Roast 10-15 minutes, or until lightly brown; let cool.
- In large mixing bowl, toss roasted hazelnuts, Brussels sprouts, figs, red onion and dressing until combined.
- Plate about 1/4 of mixed salad, top with a few grapefruit segments and sprinkle with
Source: Arm & Hammer Toothpaste
(Family Features) Whether you’re a casual exerciser, a professional athlete or just looking for a nutritious breakfast, kick off your day with protein-packed recipes.
As an expert in the nutritional needs of professional athletes, Megan Chacosky, chef and registered dietitian for the U.S. Ski & Snowboard Team, stresses the importance of protein in any fitness enthusiast’s diet. Protein helps build, maintain and repair muscles while increasing energy and endurance, which can help strengthen the body and avoid injuries. Adding a protein beverage like Rockin’ Protein, made from fresh Shamrock Farms milk with up to 30 grams of protein per serving, into healthy breakfast recipes is one way to increase the protein level and nutritional benefits of your breakfast.
These recipes are quick to prep for grab-and-go mornings to start your day with proper nutrition. To learn more, visit rockinprotein.com.
- 1 bottle (12 ounces) Chocolate Rockin’ Protein Builder
- 12 cups rolled oats
- 1/2 cup maple syrup
- 3/4 cup oil
- 2 cups roasted hazelnuts
- 1/2 cup raw pumpkin seeds
- 1/2 cup raw sunflower seeds
- 1/2 cup dark chocolate chips
- Heat oven to 325° F.
- In large bowl, combine protein builder, rolled oats, maple syrup, oil, hazelnuts, pumpkin seeds and sunflower seeds; mix until oats, hazelnuts and seeds are coated. On baking sheet, spread granola in thin layers and bake until golden brown, about 45 minutes, stirring every 10-15 minutes.
- Cool completely then sprinkle in chocolate chips and serve with yogurt, on smoothie bowl or as cereal.
Nutritional information per serving: 295 calories; 32 g carbohydrates; 7.5 g protein; 16 g fat; 6 g sugar.
Blueberry Cornbread Muffins
Servings: 12 muffins
- 1 cup cornmeal
- 1 cup flour
- 1/4 cup sugar
- 2 teaspoons baking powder
- pinch of salt
- 1 cup fresh blueberries
- 1 egg
- 1 cup Vanilla Rockin’ Protein Builder
- 6 tablespoons vegetable oil
- 1 lemon, juiced
- Heat oven to 400° F. Line muffin tin with 12 paper or foil muffin liners and set aside.
- In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.
- In separate bowl, combine egg, protein builder, oil and lemon juice. Pour liquid ingredients into dry mix and stir until just combined. Divide into lined muffin tins and bake until golden brown, about 20-25 minutes.
Nutritional information per serving: 245 calories; 25 g carbohydrates; 5 g protein; 15 g fat; 6 g sugar.
Source: Rockin’ Protein
(Family Features) This Easter holiday, hop into a new tradition and swap your classic ham for savory lamb.
Cooking lamb can be easier than many might think, especially when using a pressure cooker. You can combine aromatic herbs with white wine for a juicy leg of lamb in under an hour. Or try baking a rack of lamb crusted with a quinoa-hazelnut combination and topped with a mint pesto.
For a perfect, set-and-forget side, try slow cooker carrots, sprinkled with dill weed and lemon extract for a delightful spring dish. End the meal with festive cupcakes modeled after the Easter bunny, which can satisfy the sweet tooth of guests of all ages.
Bunny Butt Cupcakes
Recipe courtesy of Amanda Rettke of “I am baker”
Prep time: 45 minutes
Cook time: 20 minutes
- 1 2-layer size white cake mix
- 1 tablespoon, plus 2 teaspoons, McCormick Pure Lemon Extract, divided
- 1 tablespoon McCormick Pure Vanilla Extract
- 3/4 cup white chocolate chips
- 2 sticks butter, softened
- 16 ounces confectioners’ sugar
- 2 tablespoons milk
- 10 drops McCormick Green Food Color
- 1-2 drops McCormick Red Food Color
- 12 large marshmallows, halved crosswise
- 3 tablespoons white nonpareil sprinkles
- Prepare cake mix as directed on package, adding 1 tablespoon lemon extract and vanilla. Spoon 3 tablespoons batter into 24 paper-lined muffin cups. Bake as directed on package for cupcakes. Cool cupcakes on wire rack.
- To make bunny feet: In medium, microwave-safe bowl, microwave white chocolate chips on high 30 seconds. Stir until completely melted and smooth. Spoon into pastry bag or re-sealable plastic bag. Snip small corner from bag. Pipe 24 pairs of bunny feet onto parchment or wax paper-lined cookie sheet. Use toothpick to smooth out bumps or rough edges, and gently tap cookie sheet on counter to help settle. Allow to harden 2 minutes in freezer or 15 minutes in refrigerator.
- To make frosting: In large bowl, beat butter and remaining lemon extract until light and fluffy. Gradually add confectioners’ sugar, beating well after each addition and scraping sides and bottom of bowl frequently. Add milk; beat until light and fluffy. Remove half the frosting and place in medium bowl. Add green food color; mix until evenly blended. Spoon into pastry bag fitted with grass decorating tip. Set aside. Remove half the remaining frosting into small bowl. Add red food color; mix until light pink. Spoon into another pastry bag.
- Using pink frosting, pipe three toes and padding on each bunny foot. Once frosting has set (about 1 hour) gently press down on pink frosting to create smoother look.
- To assemble cupcakes: Pipe green frosting onto each cupcake in series of short motions to create individual grass spots. Cover top of each cupcake completely.
- To make bunny butts: Place cut sides of marshmallow halves onto each frosted cupcake, leaving room for bunny feet. Shape remaining white frosting into dime-sized balls then roll with white sprinkles to cover. Pipe small drop of remaining pink or white frosting onto top of each marshmallow. Press bunny tail on top.
- Place both bunny feet against base of marshmallow with toes facing down.
Lemon Dill Slow Cooker Carrots
Prep time: 10 minutes
Cook time: 3-4 hours
- Nonstick cooking spray
- 2 pounds carrots, peeled and cut into 1/2-1-inch chunks
- 2 tablespoons water
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 2 teaspoons McCormick Dill Weed
- 2 teaspoons McCormick Pure Lemon Extract
- 2 teaspoons Dijon mustard
- teaspoon white wine vinegar
- Spray inside of 4-quart slow cooker with nonstick cooking spray. Add carrots, water and salt; toss to coat. Cover.
- Cook on high 3-4 hours, or until tender.
- In small bowl, mix olive oil, dill weed, lemon extract, Dijon mustard and vinegar. Stir into cooked carrots in slow cooker before serving.
Rack of Lamb with Quinoa-Hazelnut Crust and Mint Pesto
Prep time: 20 minutes
Cook time: 40 minutes
- 2 tablespoons red quinoa
- 2 tablespoons white quinoa
- 1/2 cup water
- 1/4 cup, plus 1 tablespoon, finely chopped toasted hazelnuts, divided
- 2 racks of lamb, about 1 pound each
- 3 tablespoons olive oil, divided
- 1 1/8 teaspoons McCormick Gourmet Sicilian Sea Salt, divided
- 1/4 teaspoon McCormick Gourmet Organic Black Pepper
- 2 teaspoons lemon juice
- 2 tablespoons McCormick Gourmet Organic Mint
- 1/8 teaspoon McCormick Gourmet Organic Garlic Powder
- cup plain Greek yogurt
- Rinse quinoa; drain well. In small saucepan over medium-high heat, bring quinoa and water to boil. Reduce heat to low; cover and simmer 13 minutes, or until liquid is absorbed, stirring occasionally. Spread cooked quinoa on baking sheet to cool. Stir in 1/4 cup hazelnuts. Set aside.
- Heat oven to 450° F. Brush racks of lamb lightly with 1 teaspoon oil. Sprinkle with 1 teaspoon sea salt and pepper. Coat lamb with quinoa mixture, pressing firmly to adhere. Place lamb on roasting rack in foil-lined, shallow roasting pan. Drizzle with 2 teaspoons oil.
- Roast 20-25 minutes, or until desired doneness.
- To make Mint Pesto: In small bowl, mix remaining oil, remaining hazelnuts, lemon juice, mint, garlic powder and remaining sea salt until well blended. Stir 1 teaspoon pesto into yogurt.
- To serve: Carve lamb into chops. Drizzle with remaining pesto. Serve with yogurt sauce.
Electric Pressure Cooker Lamb
Prep time: 10 minutes
Cook time: 48 minutes
- 1 tablespoon McCormick Garlic Powder
- 1 tablespoon McCormick crushed Rosemary Leaves
- 2 teaspoons McCormick Sea Salt
- 1 teaspoon McCormick Thyme Leaves
- 1/2 teaspoon ground McCormick Black Pepper
- 2 tablespoons vegetable oil
- 1 semi-boneless leg of lamb (about 4 pounds)
- 1 cup Kitchen Basics Original Chicken Stock
- 1/2 cup dry white wine
- 2 medium carrots, peeled and cut into 2-inch chunks
- 1 medium yellow onion, cut into wedges
- 1/4 cup water
- tablespoons cornstarch
- In small bowl, mix garlic powder, rosemary, sea salt, thyme and black pepper. Set aside.
- In electric pressure cooker, heat oil on saute setting until simmering. Sprinkle half the seasoning mixture evenly over lamb. Place lamb in pressure cooker. Cook 8-10 minutes, or until browned on all sides, turning occasionally. Add stock, wine and remaining seasoning mixture to pressure cooker. Arrange carrots and onion around lamb. Close lid.
- Cook 25 minutes on high pressure. Once complete, allow pressure to release naturally with vent closed 15 minutes. Vent to release remaining pressure; remove lid. Remove lamb and vegetables from pressure cooker; set aside and keep warm.
- Set pressure cooker to saute. Cook, uncovered, until liquid is reduced by about half, about 5-10 minutes. In small bowl, mix water and cornstarch. Stir into pressure cooker with wire whisk. Cook, stirring occasionally, 1-2 minutes, or until thickened. Serve lamb and vegetables with gravy.