Start the year off right with wholesome, nutritious morning recipes

(Family Features) With each New Year comes new goals and resolutions for the entire family. It’s the perfect time to start fresh and get everyone back on track with healthy nutrition. Starting each day with a nutritious breakfast is one way to do just that, not to mention a healthy habit to maintain throughout the year.

By incorporating simple, wholesome ingredients like milk into a balanced breakfast each morning, you can feel good knowing your family is starting the day on the right foot. With nine essential nutrients, including high-quality protein, calcium and vitamin D, pairing milk with breakfast can help everyone be their best.   

Try these seven breakfast recipes paired with milk, one for each day of the week, to fuel all kinds of mornings throughout the New Year. Visit MilkLife.com for additional recipe inspiration.

Southwest Breakfast Protein Sandwich

Add Southwestern flavors to spice up this breakfast sandwich. Scrambled eggs seasoned with cumin, pepper and chili powder are topped with shredded cheese, ham and sliced avocados and placed inside a toasted English muffin for a twist on a classic breakfast favorite.

Peanut Butter and Jelly Protein Power Muffins

When you’re in a rush on weekday mornings but still want a wholesome breakfast while on the go, try these protein muffins with peanut butter and jelly. This simple recipe is a kid-friendly way to serve a childhood favorite and start the day with a smile.

Raspberry Cottage Cheese Protein Pancakes

While cottage cheese is not a traditional ingredient in pancakes, these pancakes definitely make it work. By combining blended cottage cheese with rolled oats, this dish adds protein and fiber at breakfast without skimping on taste.

Chai Quinoa Protein Breakfast Bowl

How about a modern take on an ancient grain? This breakfast bowl with quinoa is a delicious and nutritious way to start your day. Chai spices combined with brown sugar, vanilla and milk add vibrant flavors sure to excite your taste buds.

Protein Power Huevos Rancheros

This tasty twist on eggs brings a Southwestern flair to breakfast with avocados and turkey sausage piled high on a tortilla to spice up your morning.

Vegetable and Sausage Mini Protein Quiches

This mini quiche recipe makes serving up protein at breakfast a snap. Use a muffin tin to create individual sausage quiches that are perfect for a make-ahead, grab-and-go breakfast.

Savory Smoked Salmon and Cream Cheese Protein Crepes

Lock down your week’s breakfast plan with these savory crepes the entire family will enjoy. Cream cheese with chives mixed in topped with smoked salmon and wrapped inside a warm crepe winds up being a delicious morning jump-start.

Source: MilkPEP

(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.

Chocolate-Hazelnut Granola

Servings: 30

• 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

1. Heat oven to 325° F.
2. 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.
3. 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

1. Heat oven to 400° F. Line muffin tin with 12 paper or foil muffin liners and set aside.
2. In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.
3. 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) 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.

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.

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

(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
Servings: 1

• 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

1. 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.
2. 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
Servings: 8

• 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

1. Heat oven to 350° F. Line large baking sheet with parchment paper, coat with olive oil spray and set aside.
2. In large bowl, mix together protein powder, sunflower or pumpkin seeds, pecans, coconut, chia seeds or flaxseeds, stevia, cinnamon and turmeric.
3. 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.
4. 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
Servings: 6

• 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)

1. 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. 
2. 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.
3. 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)

Source:  Atkins

(Family Features) When it comes to getting energy from the food you eat, it's no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.

According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.

Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.

Chicken Pad Thai

Servings: 4

• 1 pound chicken breast
• freshly ground pepper, to taste
• 1 tablespoon olive oil
• 1 tablespoon honey
• 2 teaspoons chili garlic sauce
• 3 tablespoons rice wine vinegar
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon peanut butter
• 1/4 cup water
• 1 medium zucchini, spiralized (about 1 cup)
• 2 medium carrots, spiralized (about 1 cup)
• 1 cup cooked pad thai stir-fry noodles
• 1 cup bean sprouts
• 1 cup thinly sliced cabbage
• 1 lime, quartered
• 1/4 cup unsalted peanuts, crushed
• 2 tablespoons chopped cilantro

1. Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear. Remove chicken from pan and allow to rest 5 minutes before slicing.
2. To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
3. Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat. Toss in bean sprouts and cabbage. Serve with lime wedge, crushed peanuts and cilantro.

Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.

Peanut Butter Banana Overnight Oats

Servings: 2

• 1/4 cup powdered peanut butter
• 3/4 cup old-fashioned rolled oats
• 2 teaspoons ground chia seeds
• 1 1/2 cups unsweetened coconut milk
• 1 teaspoon pure vanilla extract
• 1/2 cup small banana, sliced
• 1 tablespoon peanuts, chopped
• 1 tablespoon peanut butter

1. In medium bowl, stir together powdered peanut butter, oats, chia seeds, coconut milk and vanilla extract.
2. Divide evenly into mason jars or storage containers and refrigerate overnight.
3. Before serving, add banana slices, chopped peanuts and peanut butter to each.

Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.

Baked Salmon with Peanut Butter Glaze

Servings: 4

• 1 pound salmon
• 1 teaspoon olive oil
• freshly ground pepper, to taste
• 1/4 cup peanut butter
• 2 teaspoons chili garlic sauce
• 1/4 cup 100 percent orange juice

1. Heat oven to 400° F and line baking sheet with aluminum foil. Place salmon on baking sheet, drizzle with olive oil and season with pepper, to taste. Bake salmon 15-20 minutes until cooked through.
2. In small saucepot over medium-low heat, whisk together peanut butter, chili garlic sauce and orange juice, and cook until warm.
3. To serve, pour peanut butter glaze over salmon.

Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.

Vegetarian Nourish Bowl

Servings: 4

• 1 cup large, diced butternut squash
• 16 ounces Brussels sprouts, halved
• 1 medium red onion, large diced
• 1/2 can (8 ounces) reduced-sodium garbanzo beans, rinsed and drained
• 1 head garlic (about 10 cloves), peeled
• 1 tablespoon olive oil
• freshly ground pepper, to taste
• 1 lemon, juiced
• 2 tablespoons water
• 1 teaspoon Sriracha sauce
• 1/4 cup peanut butter
• 1 cup cooked quinoa
• 1 tablespoon finely chopped peanuts

1. Heat oven to 400° F and line rimmed baking sheet with parchment paper. On prepared baking sheet, arrange butternut squash, Brussels sprouts, onion, garbanzo beans and garlic; toss vegetables in olive oil and season with pepper, to taste.
2. Roast 30-40 minutes until slightly golden in color. Halfway through baking, shake vegetables or turn over to ensure even browning.
3. To make dressing: Mix together lemon juice, water, Sriracha sauce and peanut butter.
4. To serve, top quinoa with roasted veggies, crushed peanuts and drizzle of lemon-peanut butter sauce.

Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron.

(Family Features) Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. A study from the University of Colorado Anschutz Health and Wellness Center shows that healthy, higher-protein diets including lean beef can be beneficial to not only weight loss, but also maintaining muscle mass and heart health.

The study is in line with ongoing research on the importance of lean protein for weight loss. To kick your healthy eating plan into high gear, try these tips:

• Enjoy protein at every meal. One of the benefits of having protein in your meal is feeling more satisfied, which helps reduce mindless eating or snacking in between meals. Additionally, meals with high-quality protein help build muscle and reduce body fat.

• Choose lean protein options. Picking lean protein options can be easier than you think. You can still enjoy a beef burger and save calories by choosing lean or extra-lean ground beef. Other smart meat case picks include top sirloin steak or sirloin tip, bottom round steak or roast, eye of round steak or roast, or top round steak or roast. Also make sure to choose colorful vegetables and fruits to round out your meal, like in this recipe for Grilled Southwestern Steak and Colorful Vegetables.

• Dine out smart. Many people struggle with getting a balanced, protein-filled meal when dining out or grabbing food on-the-go. Look for words like “grilled,” “broiled” or “baked” when browsing the menu for lean proteins. Or add a lean protein to your entree salad, whether it’s for lunch or dinner. For snack time, consider beef jerky to get protein on-the-go.

For meal ideas and tips to support your weight loss goals, visit BeefItsWhatsForDinner.com.

Grilled Southwestern Steak and Colorful Vegetables

Recipe courtesy of the Beef Checkoff
Total time: 25-35 minutes
Servings: 6

• 1          beef top round steak, cut 1-inch thick (about 1 1/2 pounds)
• salt, to taste

Marinade:

• 1/4       cup fresh lime juice
• 1/4       cup prepared mild salsa
• 1          tablespoon chopped garlic
• 1          tablespoon olive oil
• 1          teaspoon ground cumin
• 1/2       teaspoon coarse ground black pepper

Colorful Vegetables:

• 2          tablespoons olive oil
• 1          medium green or red bell pepper, cut into 1/4-inch strips
• 8          ounces button mushrooms, sliced 1/4-inch thick
• 2          cups zucchini, sliced 1/4-inch thick
• 3/4       teaspoon ground cumin
• 1/2       teaspoon salt
• 1/4       teaspoon coarse ground black pepper
• 1          cup finely chopped tomatoes
• 1/4       cup chopped green onions

1. In small bowl, combine marinade ingredients. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours, or as long as overnight, turning occasionally.
2. Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. For medium-rare (145° F) doneness, grill covered, turning once, 12-14 minutes (on gas grill over medium heat, 16-19 minutes).
3. To prepare Colorful Vegetables: In large, nonstick skillet over medium-high heat, heat olive oil. Add bell pepper strips; cook and stir 1-2 minutes, or until crisp-tender. Add mushrooms, zucchini, cumin, salt and black pepper; cook and stir 3-4 minutes, or until crisp-tender. Add tomatoes and green onions; cook and stir 1 minute.
4. Carve steak into thin slices; season with salt, to taste. Serve with Colorful Vegetables.

Source: National Cattleman's Beef Association

How a breakfast with milk can help lead the way to academic success

(Family Features) As kids get ready to start a new school year, moms are also getting back into the swing of a morning routine. One thing that can’t be missed? A complete breakfast! Research shows eating breakfast helps kids concentrate and focus at school, giving moms good reason to serve up balanced nutrition before that first morning bell.  

This back-to-school season, start the day off strong and pair your little one’s breakfast with a glass of milk. An 8-ounce glass of milk gives kids 8 grams of high-quality protein plus other essential nutrients like calcium and vitamin D to the morning meal.

Most days, finding time for a balanced breakfast may be easier said than done. One way to help alleviate the morning rush is to make breakfast ahead of time, so it’s ready to go before sending kids off to school. These make-ahead Protein-Packed Eggs in a Nest are simple and fun to make. Served with an 8-ounce glass of milk, they make for a delicious breakfast to help start everyone’s school day off right.

Find more nutritious recipes to pair with milk at milklife.com.

Protein-Packed Eggs in a Nest

Servings: 6 (2 nests per serving)

• Nonstick olive oil spray
• 4          cups frozen shredded potatoes, defrosted
• 3          large eggs
• 3          large egg whites
• 1/4       cup fat free milk
• 1/4       teaspoon salt
• 1/8       teaspoon pepper
• 1/3       cup cooked, lean ground turkey sausage, crumbled
• 1/3       cup green bell pepper, diced
• 1/3       cup tomatoes, chopped
• spinach
• mushrooms
• 1/3       cup part skim mozzarella cheese, shredded

1. Heat oven to 400° F and spray 12-well muffin tin with nonstick olive oil spray.
2. Place a scoop of shredded potatoes into each muffin hole, pressing around edges to create “nest”. Bake for 15-20 minutes or until lightly golden. Remove pan from oven and using spoon, gently press any fallen potatoes back up against sides of each muffin hole. Turn oven down to 350° F.
3. In a bowl, add eggs, egg whites, 1/4 cup milk, salt and pepper. Whisk to combine and place in fridge while preparing green pepper, tomatoes or additional vegetables.
4. Stir cooked meat and vegetables into the bowl with egg mixture and pour equally between all “nests.” Sprinkle a pinch of cheese over each nest. Bake for 15-20 minutes or until egg is set.
5. Remove from oven and serve with remaining 8-ounce glass of milk.

Note: Nests can also be stored in airtight bags in fridge once cool for 3-4 days, and be reheated for an on the go breakfast.

Nutritional information per serving: 200 calories; 4.5 g fat; 1.5 g saturated fat; 105 mg cholesterol; 17 g protein; 23 g carbohydrates; 1 g fiber; 510 mg sodium; 381 mg calcium (40% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of fat free milk.

Fewer calories, more protein is a winning combo for weight loss and healthy aging

(Family Features) Do you pay attention to how much protein you eat at each meal? A new study suggests that when it comes to weight loss and healthy aging, getting enough protein at mealtimes is important.

Duke University researchers found obese women who ate adequate or high amounts of protein, including nutrient-rich lean pork, as part of a six month weight-loss diet not only lost weight, they improved their ability to get around, too.

“There’s no magic bullet when it comes to weight loss,” said Connie Bales, PhD, professor in medicine at Duke University. “But our research suggests a higher-protein, lower-calorie diet, including lean pork, could be a viable solution – especially for older women who are most at risk.”

While most Americans eat the majority of their protein at dinner, researchers suggest there could be benefits to spreading protein throughout the day. In this study, women ate 30 grams of protein at each meal with two of the meals including lean pork. Choices like tenderloin, low-sodium ham, chops and lean ground pork are among the seven cuts of pork that meet the USDA guidelines for “lean” by containing less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol per 100 grams of meat. In fact, pork tenderloin has the same amount of fat as a skinless chicken breast.

The next time you fire up your grill, try these lemon-basil pork chops. Serve up 30 grams of tasty protein for dinner, while tapping into the flavors of summer.

Visit porkbeinspired.com and Smithfield.com for more pork-inspired recipes, intriguing flavors and nutritional information.

Grilled Lemon-Basil Pork Chops with Lemon-Basil Orzo

Serves: 4

• 4 bone-in ribeye (rib) pork chops, about 3/4-inch thick
• 3 small lemons
• 2 tablespoons olive oil
• 5 cloves garlic, minced
• 1 1/2 tablespoons fresh basil, chopped
• 8 ounces orzo
• salt, to taste
• pepper, to taste

1. Zest and juice lemons. In small bowl, combine lemon zest, lemon juice, olive oil, garlic, and basil. Set aside 3 tablespoons of mixture. Transfer remaining mixture to large resealable bag and add pork. Set aside for 30 minutes, turning occasionally.
2. Meanwhile, prepare orzo according to package directions. Drain and return orzo to pot. Stir in reserved lemon-basil mixture and salt and pepper to taste. Set aside to cool to room temperature.
3. Prepare a grill to medium-high heat and lightly oil grate. Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill until internal temperature reaches 145 F, about 4 minutes per side. Remove chops from grill and let rest 3 minutes.
4. Serve chops with orzo.

Nutritional information per serving: 440 calories; 30 g fat; 3 g saturated fat; 70 mg cholesterol; 30 g protein; 47 g carbohydrates; 2 g fiber; 60 mg sodium.

Source: National Pork Board

Quality nutrition for the perfect start to longer spring days

(Family Features) With warm weather on the horizon, it’s time to turn the clocks forward and say “so long” to winter and “hello” to longer spring days. With an extra hour of daylight ahead, spring is the perfect season to get outside, enjoy the fresh air and get the family on track with healthy habits and quality nutrition – starting at breakfast.

As you plan morning meals for your family this spring, remember that milk provides important nourishment – like high-quality protein – for you and your kids. As one of the original farm-to-table food, this wholesome drink typically arrives on grocery store shelves in just two days from many family-owned and -operated dairy farms. Milk is minimally processed for safety and farm fresh, often originating from dairy farms fewer than 300 miles away from your grocery store.

Start off warm springtime mornings with a sweet, butterfly-inspired twist on a breakfast sandwich made with Mandarin orange slices, sure to get your kids excited about wholesome choices at breakfast. Pair with an 8-ounce glass of milk to give your kids more of what they already love, with protein they need to give them a good start on the day.

For more information and kid-friendly recipes with milk, visit milklife.com.

Monarch Muffin

Recipe by Tiffany Edwards of Creme de la Crumb

• 1 white English muffin
• 2 tablespoons whipped cream cheese
• 6 blueberries
• 4 mandarin orange slices
• 1 green grape, cut into strips

1. Slice and toast English muffin. Spread cream cheese on both halves of muffin.
2. Arrange three blueberries in a line down the middle of each half of the muffin and place a mandarin orange slice on each side of the blueberry lines to serve as wings of the butterfly. Place grape strips above blueberry line as antennas.
3. Serve with an 8-ounce glass of milk.

Nutritional information per serving: 310 calories; 8 g fat; 4 g saturated fat; 30 mg cholesterol; 14 g protein; 46 g carbohydrates; 2 g fiber; 440 mg sodium; 364 mg calcium (35% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

Source: MilkPEP

Give your favorite recipes an extra protein boost

(Family Features) Anything is possible when you have the energy to take on the day. Protein shakes have grown in popularity because they’re a convenient and healthy way to curb hunger and give your body sustained energy. Plus, they can give your favorite recipes a protein boost.

When choosing a shake, look for an option such as Premier Protein Shakes, which can help provide fuel to make the day yours with sweet and savory recipes from cinnamon rolls and bread pudding to soups and twice-baked potatoes. Each single-serve, 160-calorie shake is packed with 30 grams of protein, is low in fat and contains just 1 gram of sugar.

Explore more energy-boosting recipes plus nutrition facts and tips at PremierProtein.com or Facebook.com/PremierProtein.

Old-Fashioned Caramel Cinnamon Rolls

Servings: 9

Rolls:

• 1 cup Premier Protein Caramel Shake
• 2 1/4 teaspoons (1 packet) yeast
• 4 tablespoons unsalted butter, melted and divided, plus additional for greasing bowl and pan
• 1/4 cup sugar, plus 3 tablespoons, divided
• 1/2 teaspoon salt
• 1 egg
• 1 1/4 cups all-purpose flour, plus additional for kneading and rolling
• 1 1/4 cups whole-wheat flour
• 1 1/2 teaspoons cinnamon

Glaze:

• 1/2 cup confectioners’ sugar
• 1 tablespoon Premier Protein Caramel Shake

1. Heat protein shake in microwave or on stove to about 110° F, or warm to touch but not boiling.
2. In medium bowl, sprinkle yeast over warm protein shake and stir to combine. Let sit 3 minutes. Add 2 tablespoons melted butter, 1/4 cup sugar, salt and egg, and mix until well combined. Gradually add flour, stirring after each addition. Once dough is no longer too sticky to handle, turn dough out onto lightly floured surface. Knead 3-5 minutes to make moderately soft dough. Shape dough into ball.
3. Place dough in lightly greased bowl; turn once. Cover and let rise in warm place until size has doubled (about 1 hour). Punch dough down, cover and let rise 1 additional hour. Punch dough down.
4. Grease 8-by-8-inch glass or metal baking dish and set aside.
5. In separate bowl, combine remaining sugar and cinnamon. On lightly floured surface, roll dough into 12-by-8-inch rectangle. Using pastry brush, brush about 1 1/2 tablespoons of remaining butter evenly over dough. Sprinkle 2/3 of cinnamon sugar mixture over dough.
6. Using pizza cutter or knife, cut dough into nine even 12-inch strips. Roll each strip tightly, sealing ends by pressing into dough. Arrange rolls in prepared pan. Pour remaining butter over buns then sprinkle remaining cinnamon and sugar on top. Let rise uncovered 30 minutes.
7. Heat oven to 350° F. Bake rolls 25-30 minutes, or until lightly browned.
8. While rolls cool slightly, prepare glaze. In small bowl, whisk together confectioners’ sugar and protein shake until smooth. Drizzle rolls with glaze. Serve warm.

Orange and Vanilla Butternut Squash Soup

Servings: 4

• 2 pounds (about 4 cups) butternut squash, peeled and cubed
• 3 tablespoons olive oil, divided
• 1/2 teaspoon salt, divided
• 1/8 teaspoon cardamom
• 1/8 teaspoon nutmeg
• 1 1/2 cups chopped leeks, white and light green parts only
• 2 tablespoons medium or dry sherry
• 1 quart low-sodium vegetable broth
• 1/2 teaspoon orange zest
• 1/2 cup Premier Protein Vanilla Shake
• 1/4 teaspoon freshly ground black pepper

1. Heat oven to 400° F. Line baking sheet with foil.
2. In large bowl, toss squash with 1 tablespoon olive oil, 1/4 teaspoon salt, cardamom and nutmeg. Place on baking sheet and roast 25 minutes, stirring halfway through cooking time.
3. Meanwhile, in 3-quart pot over medium-high heat, heat remaining olive oil. Add leeks, reduce heat to medium-low and cook 15 minutes, stirring often, until caramelized.
4. Remove squash from oven and add to leeks. Stir in sherry and broth. Bring to boil, reduce heat to medium-low and simmer uncovered 30 minutes.
5. Remove from heat and blend to desired consistency using immersion or standard blender. Reheat if desired. Stir in orange zest, protein shake, remaining salt and pepper. Serve immediately.

Twice-Baked Sweet and Savory Potatoes

Servings: 4

• 2 medium sweet potatoes
• 2 slices thick-cut bacon
• 1/2 cup finely chopped shallots
• 1/2 cup Premier Protein Vanilla Shake
• 1/8 teaspoon salt
• 1/16 teaspoon black pepper
• 1/8 teaspoon cumin
• cayenne pepper, to taste
• 1/4 cup grated sharp cheddar cheese, divided

1. Heat oven to 400° F.
2. Prick potatoes with fork and bake 45-60 minutes.
3. During last 15 minutes, cook bacon in small pan until crispy. Drain all but 1 teaspoon of fat and cook shallots over low heat until caramelized, about 5 minutes.
4. When potatoes are soft and cooked, remove from oven and carefully cut in half lengthwise. Scoop out soft flesh, keeping outside shell intact.
5. In bowl, mash potato flesh with cooked shallots, protein shake, salt, pepper, cumin, cayenne and 2 tablespoons cheese.
6. Fill empty potato shells with mixture. Top with remaining cheese and crumbled bacon.
7. Bake 10 minutes, or until potatoes are hot. Turn on broiler and cook, watching carefully, until cheese is lightly browned. Serve immediately.

Double Chocolate Breakfast Bread Pudding

Servings: 4

• 2 eggs, slightly beaten
• 1 Premier Protein Chocolate Shake
• 1 teaspoon ground cinnamon or nutmeg
• 1 teaspoon butter
• 6 cups (about 6 slices) soft white or whole-wheat bread cubes
• 2 tablespoons dark chocolate chips
• 2 teaspoons confectioners’ sugar

1. Heat oven to 350° F.
2. In medium bowl, whisk together eggs and protein shake, followed by cinnamon or nutmeg.
3. Grease 8-by-8-inch glass baking dish with butter. Add bread cubes. Pour egg mixture over bread. Mix gently to coat. Sprinkle in chocolate chips.
4. Bake uncovered 20 minutes, or until knife inserted 1 inch from edge comes out clean. Sprinkle with confectioners’ sugar. Serve warm.

Source: Premier Protein

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