(Family Features) As a key part of a nutritious eating plan, protein intake can be a healthy step to take in the new year. One increasingly popular way to add protein to your at-home menu is with protein-packed, plant-based foods like tempeh.
Tempeh’s roots date back thousands of years and originate in Indonesia. It’s an all-natural protein source made with simple, whole-food ingredients – most often fermented soybeans, water and rice – and is high in protein, packed with fiber and low in fat, sodium and calories. Tempeh is also loaded with vitamins and minerals like calcium, manganese, phosphorus and iron, and has all nine essential amino acids. Because it’s fermented, the nutrients in tempeh are easy for the body to digest.
The health benefits of tempeh, including 18 grams of protein per serving, are one reason to give it a try, but another is it’s easy and versatile to cook. It has a firm texture, nutty taste and can be baked, fried, steamed or grilled. Tempeh also easily absorbs marinades, spices and sauces. To prepare tempeh, cut it into cubes, strips or crumble it then toss into a stir-fry, layer it onto a BLT sandwich or simply warm a skillet and sear it until golden brown.
The possibilities for tempeh are nearly endless, and it’s also increasingly easy to find. For example, Lightlife, founded in 1979 as “Tempeh Works,” was among the first commercial producers of tempeh in the United States. Today, it offers its Original Tempeh at more than 18,500 retail stores nationwide.
Find protein-packed meal ideas, like Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes, at lightlife.com.
Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes
Pickled Pink Onions:
- 1/4 cup white wine vinegar
- 2 teaspoons white sugar
- 1/4 teaspoon salt
- 1/2 small red onion, peeled and thinly sliced
Sesame Ginger Vinaigrette:
- 2 tablespoons vegetable oil
- 2 teaspoons sesame oil
- 2 teaspoons grated fresh ginger
- 2 teaspoons rice wine vinegar
- 2 teaspoons soy sauce
- 2 teaspoons toasted sesame seeds
- 1 tablespoon olive oil
- 1 large sweet potato, peeled and cut into 1/2-inch slices
- 1 package (8 ounces) Lightlife Original Tempeh
- 1 teaspoon vegetable oil
- 2 tablespoons soy sauce
- 2 cups baby spinach or kale
- 2 cups cooked tri-color quinoa, at room temperature
- 1/2 ripe avocado, cubed
- 1/2 cup canned chickpeas, rinsed and drained
- 6 red grape cherry tomatoes, halved
- 6 yellow grape cherry tomatoes, halved
- 1/2 cup pea shoots
- To make pickled pink onions: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.
- To make sesame ginger vinaigrette: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.
- To make sweet potatoes: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.
- To make tempeh: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.
- To assemble bowls: On bottoms of two shallow bowls or plates, spread cooked quinoa. Top with piles of warm sweet potatoes, pickled pink onions, sauteed spinach or kale, avocado, chickpeas, grape tomatoes and pea shoots. Top with tempeh and serve with sesame ginger vinaigrette.
(Family Features) A new year brings new opportunities for personal changes and improvement from taking steps forward in a career to bettering personal relationships and - perhaps most common - starting on a path toward better health. For many, the worthwhile challenge of enhancing physical health begins with the foods and beverages you eat and drink.
Step one is to leave behind the habit of turning to unhealthy meals and instead focus on dishes that call for fresh fruits and veggies like this Quinoa Salad with Orange Cilantro Salad Dressing. Simply start with cooked quinoa and mix together with your preferred produce like orange slices, grapefruit and diced avocado. Add feta cheese, lime juice and diced red onion to bring the flavor to life and drizzle with the light, zesty dressing.
Making nutritious choices goes beyond just your meals, however. Take your commitment to the next level with beverages that don't cancel out your effort to eat healthy. This Spiced Citrus Ginger Mocktail combines a concentrate made of orange juice, orange peel, lime juice and lime peel with zero-sugar, zero-calorie ginger ale.
These health-conscious recipes are made possible with the flavor enhancement of Zevia beverages, which are naturally sweetened with stevia and include no artificial ingredients, colors or preservatives. Ranging from sodas to organic teas, energy drinks, sparkling water and mixers for cocktails and mocktails, the zero-sugar beverages fit nearly any lifestyle including eating patterns like paleo, keto, intermittent fasting and gluten-free.
Visit zevia.com/recipes to find more nutritious food and drink solutions.
Quinoa Salad with Orange Cilantro Salad Dressing
Yield: 2 cups
- 1/2 cup Zevia Orange Soda
- 1/4 cup lime juice
- 1/2 cup olive oil
- 1 cup fresh cilantro
- 1/2 avocado
- 1 teaspoon garlic
- 1 cup quinoa
- leafy greens (optional)
- 1 orange, cut into pieces (optional)
- 1 grapefruit, cut into pieces (optional)
- 1 lime, juice only
- 1/2 avocado, diced (optional)
- 1/4 cup feta cheese (optional)
- 1/4 cup diced red onion (optional)
- To make dressing: In food processor, pulse orange soda, lime juice, olive oil, cilantro, avocado and garlic until consistency is smooth.
- To make quinoa salad: Cook quinoa according to package directions and let cool.
- Once quinoa is cool, add to bowl with orange pieces, if desired; grapefruit pieces, if desired; lime juice; avocado, if desired; feta cheese, if desired; and diced onion, if desired. Top with orange cilantro salad dressing.
Spiced Citrus Ginger Mocktail
Yield: 1 mocktail
- 1 cup fresh-squeezed orange juice
- 1/2 cup fresh-squeezed lime juice
- 1 orange peel
- 1 lime peel
- 1/2 teaspoon black peppercorns, lightly crushed
- 5 cardamom pods, lightly crushed
- 2 cinnamon sticks, lightly crushed
- 1/3 cup concentrate
- 1 can Zevia Ginger Ale
- lime wedge, for garnish (optional)
- orange wedge, for garnish (optional)
- To make concentrate: In small saucepan, combine orange juice, lime juice, orange peel, lime peel, black peppercorns, cardamom pods and cinnamon sticks. Bring to boil over high heat then turn to low; simmer until liquid has reduced by half, 3-4 minutes. Let cool and strain out solids. Transfer to glass jar and store until ready to use.
- To make mocktail: Combine concentrate with ginger ale over ice.
- Garnish with lime wedge or orange wedge, if desired.
(Family Features) The seemingly constant rush of hectic school days and nights often leaves busy families feeling like there’s no time for a homemade meal around the table. However, taking shortcuts that don’t skip out on quality can mean more time together enjoying flavorful dishes without spending hours in the kitchen.
For starters, an easy yet filling breakfast like these Sausage, Egg and Cheese Muffins can help you begin your day the right way while calling for a simple list of ingredients and just a few steps.
Perfect for grabbing on the way out the door to power you through the day or enjoying at home as you manage double duty as parent and best teacher on the block. They’re made with ground turkey sausage, eggs, melty cheddar cheese and Success Tri-Color Quinoa, which is simplified even more by the “boil-in-bag” cooking process. Just add water to a saucepan, drop the convenient BPA-free bag into the water, boil 10 minutes and remove with a fork for a no-measure, no-mess shortcut.
When the dinner bell dings at the end of a long day of learning, feed your family an effortless recipe that allows the oven to do most of the work. The array of flavors and textures in these Vegetable and Rice Power Bowls can bring warmth to your loved ones while requiring little effort.
Sweet and buttery flavors of maple-roasted sweet potatoes, butternut squash and beets pair with the convenience, taste, texture and quality of Success Jasmine Rice, lentils, pumpkin seeds, goat cheese and balsamic vinaigrette for an abundance of flavors that help recharge and refuel with loads of nutrients combined in one comforting dish.
Find more ways to add ease to school day meals at successrice.com.
Sausage, Egg and Cheese Muffins
Total time: 30 minutes
- 1 bag Success Tri-Color Quinoa
- nonstick cooking spray
- 1 package (9.6 ounces) cooked turkey sausage crumbles
- 2 cups prepared baking mix
- 1 cup cheddar cheese
- 1 cup milk
- 4 whole eggs, lightly beaten
- maple syrup (optional)
- Prepare quinoa according to package directions. Preheat oven to 400 F. Coat 16 muffin cups with nonstick cooking spray.
- In large bowl, combine quinoa, sausage, baking mix and cheese. Stir in milk and eggs; blend well.
- Pour 3/4 cup mixture into each muffin cup.
- Bake 18-20 minutes.
- Serve warm with maple syrup, if desired. Refrigerate leftovers.
Substitution: In place of baking mix, substitute 2 cups all-purpose flour plus 1 tablespoon baking powder and 1 pinch of salt.
Vegetable and Rice Power Bowls
Total time: 45 minutes
- 2 cups chopped butternut squash
- 2 cups chopped sweet potatoes
- 3 tablespoons olive oil, divided
- 1 tablespoon fresh thyme leaves
- 1 tablespoon maple syrup
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 cups peeled, chopped beets
- 2 bags Success Jasmine Rice
- 4 cups mixed greens
- 1 can (15 ounces) brown lentils, drained and rinsed
- 1/2 cup crumbled goat cheese
- 1/3 cup pumpkin seeds
- 1/2 cup prepared balsamic dressing
- Preheat oven to 400 F. In large bowl, toss together butternut squash, sweet potatoes, 2 tablespoons oil, thyme, maple syrup, salt and pepper. Arrange in single layer on parchment paper-lined baking sheet.
- In same bowl, toss beets with remaining oil until well coated; add to baking sheet with butternut squash and sweet potatoes. Bake 30-35 minutes, or until golden brown and tender.
- Prepare rice according to package directions; divide among six bowls. Top each with greens, roasted vegetables, lentils, goat cheese and pumpkin seeds. Drizzle with balsamic dressing.
Source: Success Rice
(Family Features) With more than half of Americans willing to eat more plants and less meat in 2020 (and beyond), according to a study conducted by Yale and Earth Day Network, one thing holds true: Even when food is better for you and the planet, families crave quality taste.
Walnuts are one of the original plant-based superfoods that can carry sweet or savory flavors to satisfy snackers, add hearty crunch to salads or breakfast dishes and serve as a simple, whole-food meat alternative. In addition to being a delicious plant-based staple, 1 ounce of walnuts contains important nutrients including 4 grams of protein, 2 grams of fiber and good fats with 2.5 grams of monounsaturated fat and 13 grams of polyunsaturated fat, including 2.5 grams of omega-3 alpha-linolenic acid (ALA).
Try walnuts as an alternative to meat in recipes like Walnut “Chorizo” Tacos or Sweet Potato Walnut Falafel Bowls, and find more plant-based recipes at walnuts.org/plant-based.
Sweet Potato Walnut Falafel Bowls
- 1 raw sweet potato (12 ounces), peeled and cut into chunks
- 1 cup cooked quinoa
- 1/2 cup California walnuts
- 1 teaspoon sea salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 cup flour
- 1 egg
- vegetable oil
- 1/4 cup tahini
- 3 tablespoons lemon juice
- 2 tablespoons water
- 1 tablespoon pure maple syrup
- 1/4 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- sea salt, to taste
- 4 cups loosely packed curly kale, coarsely chopped
- 2 cups cooked quinoa
- 1 cup julienned carrots
- 1 avocado, sliced
- toasted, chopped California walnuts, for garnish (optional)
- minced red onion, for garnish (optional)
- To make falafel: In food processor, pulse sweet potato until finely minced. Add quinoa, walnuts, ground cumin, onion powder and garlic powder; pulse until all pieces are uniform in size. Add flour and egg; pulse until well mixed, scraping down sides as needed.
- Using wet hands, shape mixture into 16 equal balls.
- In deep skillet or pot, heat oil. Cooking in batches, fry falafel balls 2-3 minutes on each side, or until golden brown and cooked through. Let drain on paper towel-lined tray.
- To make tahini dressing: In small bowl, whisk tahini, lemon juice, water, maple syrup, ground cumin, garlic powder and salt.
- To prepare bowls: Place equal amounts kale, quinoa, carrots and avocado in four large salad bowls. Place four falafel balls in each bowl and drizzle with dressing. Garnish with toasted walnuts and minced red onion, if desired.
Walnut “Chorizo” Tacos
- 1/2 cup fresh lime juice
- 1 1/2 teaspoons sugar
- 3/4 teaspoon sea salt
- 8 radishes, thinly sliced
- 2 medium jalapeno peppers, thinly sliced
- 1 large clove garlic, thinly sliced
Walnut Chorizo Crumble:
- 1 1/2 cups black beans, rinsed and drained
- 2 cups California walnuts
- 3 tablespoons olive oil, divided
- 1 tablespoon white vinegar
- 1 tablespoon smoked paprika
- 1 tablespoon ancho chili powder
- 1 teaspoon dried oregano
- 1 teaspoon kosher or sea salt
- 1 teaspoon ground chipotle
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 16 whole wheat tortillas
- olive oil
- thinly sliced romaine lettuce
- fresh cilantro leaves
- lime wedges
- To make pickled vegetables: In small bowl, stir lime juice, sugar and sea salt. Stir in radishes, jalapenos and garlic slices; let stand 30 minutes to pickle.
- To make walnut “chorizo” crumble: In food processor, pulse beans and walnuts until coarsely chopped. Add 2 tablespoons oil, white vinegar, paprika, chili powder, oregano, salt, chipotle, cumin and coriander; pulse until mixture is finely chopped and resembles ground meat, stirring several times and moving mixture from bottom of food processor bowl to top to evenly mix.
- In large nonstick skillet over medium heat, heat remaining oil. Add “chorizo” mixture and cook 10 minutes, or until mixture is browned and resembles ground meat, stirring frequently.
- To prepare tacos: Brush each tortilla lightly with oil. On skillet over medium-high heat, cook briefly to brown on both sides, keeping warm in foil until all tortillas are cooked.
- Remove pickled vegetables from liquid and discard garlic slices. Fill each tortilla with equal amounts “chorizo” and pickled vegetables. Garnish with lettuce and cilantro; serve with lime wedges.
Source: California Walnuts
(Family Features) A salad can fill an empty stomach for nearly any purpose, from an al fresco snack to a family appetizer. When combined with protein like chicken, a salad can become a full, nutritious meal all on its own.
If you're looking for a way to take your salad from snack or side to a savory main course, consider this High-Protein Chicken, Onion and Quinoa Salad with its own handmade dressing. Ready in less than 30 minutes, it calls for a handful of everyday ingredients including sauteed onions as a key ingredient for added flavor.
In fact, onions can be called nature's ninja because of their many "skills." Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They are also rich in heart-healthy nutrients and have been shown to help prevent some cancers.
Visit onions-usa.org for more recipe ideas.
Watch video to see how to make this recipe!
High-Protein Chicken, Onion and Quinoa Salad
Recipe courtesy of the National Onion Association
Prep time: 10 minutes
Cook time: 15 minutes
- 1/4 cup apple cider vinegar
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 1 1/2 cups red quinoa, rinsed
- 2 1/2 cups vegetable broth
- 1 teaspoon canola oil
- 1 white onion, sliced
- 3 cups baby kale
- 1 red skinned apple, chopped
- 2 cups cooked chicken, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- To make dressing: In bowl, whisk vinegar, olive oil, lemon juice, honey and Dijon mustard until well combined. Set aside.
- In saucepan, bring quinoa and broth to boil. Simmer, covered, 12-15 minutes, or until broth has been absorbed. Cool completely.
- In medium skillet, heat canola oil over medium-high heat. Saute onion 3-5 minutes, or until softened and translucent. Remove from heat; cool completely.
- In large bowl, toss onion, kale, apple, chicken, salt and pepper with dressing. Stir in cooled quinoa.
Nutritional information per serving: 407 calories, 36.5 g protein, 11.6 g fat, 39 g carbohydrates, 297 mg sodium, 4.2 g fiber.
(Family Features) Some of life’s most cherished moments are shared with loved ones around the table. As temperatures climb, cheerful sunshine and sparkling blue skies are the perfect ingredients to make family time even more enjoyable with a meal served al fresco.
One of the great joys of dining outdoors is the chance to appreciate the simplicity of a gentle breeze or the first glimpses of seasonal blooms. Keeping meal prep simple makes it even easier to embrace these special moments.
A unique approach to an entree salad is easy to prepare and adds a festive flair to your picnic plate. These Ruby Beet Chicken Salad Skewers owe their zesty flavor to the delicate balance of sweetness and vinegar infused by Aunt Nellie’s Baby Whole Pickled Beets.
A cool salad is another must for your outdoor dining menu. Classic Mediterranean flavors like feta cheese and olives combined with READ 3 Bean Salad make this Mediterranean 3-Bean Quinoa Salad the perfect side dish to accompany a light lunch or grilled main course.
Ruby Beet Chicken Salad Skewers
Prep time: 25 minutes
Cook time: 20 minutes
- 1 jar (16 ounces) Aunt Nellie’s Baby Whole Pickled Beets
- 2 large boneless, skinless chicken breast halves (about 1 pound)
- 1/2 teaspoon salt, plus additional, to taste, divided
- 1/2 teaspoon pepper, plus additional, to taste, divided
- 4 1/2 tablespoons stone ground mustard, divided
- 1 1/2 tablespoons, plus 1/3 cup, orange marmalade, divided
- 2 tablespoons minced fresh chives
- 1 large lemon, zest and juice (1/3 cup juice)
- 1/4 cup olive oil
- 1 bag (9 ounces) leafy romaine lettuce pieces
- 1/3 cup chopped almonds, toasted
- 1/3 cup crumbled blue, feta or goat cheese
- Heat oven to 375° F. Drain beets; set aside.
- Season both sides of chicken with salt and pepper, to taste. In small bowl, combine 1 1/2 tablespoons mustard and 1 1/2 tablespoons marmalade. Brush mixture over chicken until completely coated. Bake chicken on rimmed baking sheet lined with aluminum foil about 20-25 minutes, or until juices run clear; set aside.
- To make vinaigrette: In medium bowl, combine remaining mustard, remaining marmalade, chives, lemon zest and juice, 1/2 teaspoon salt and 1/2 teaspoon pepper. Slowly pour in oil while whisking vigorously until completely combined.
- Slice cooled chicken into 1-inch pieces. Onto each skewer, thread one beet, one piece of chicken and 4-5 pieces of lettuce; repeat two times for each skewer, adding one beet at ends. Repeat to make eight skewers. Place skewers on large serving platter.
- Stir vinaigrette; drizzle lightly over skewers. Sprinkle with almonds and cheese. Serve with remaining vinaigrette.
Recipe courtesy of "A New Dawnn"
Prep time: 20 minutes
- 2 cans (15 ounces each) READ 3 Bean Salad
- 1 cup halved grape tomatoes
- 1 cup crumbled feta cheese
- 1 cup cooked quinoa
- 1/2 cup chopped olives
- 1/2 cup diced bell pepper, any color
- 2 tablespoons fresh lemon juice
- 2 teaspoons balsamic vinegar
- 1/4 cup chopped fresh cilantro or parsley
- Drain bean salad; reserve 3 tablespoons liquid.
- In large bowl, combine bean salad, tomatoes, feta cheese, quinoa, olives and bell pepper. Add reserved bean liquid, lemon juice and balsamic vinegar. Stir gently to coat ingredients.
- Top with cilantro or parsley. Serve immediately.
Source: Seneca Foods
(Family Features) Kickstart the new year by making meaningful changes for yourself and your family. Finding nutritious recipes can help you stay on track when it comes to living a healthier lifestyle.
As you look to start 2020 off right, opt for fresh ingredients. No matter what your goal for the year is, start at a store like ALDI. From making Mondays meatless to cutting out refined carbs, you can find a healthy haul – for less – complete with high-quality products for these delicious, nutritious and affordable recipes from ALDI.
Find more recipe ideas at aldi.us.
Morning Oasis Overnight Oats – If busy mornings prevent you from starting the day with a nutritious breakfast, try overnight oats. They are easy to prepare a day in advance, then top with fruit, coconut, shaved chocolate and quinoa when it’s time for breakfast.
Blackberry Avocado Smoothie Bowl – Add more fruit to the “most important meal of the day” with this smoothie bowl bursting with flavor. Blended blackberries, blueberries and banana provide a nutritious start to your day, and it can be topped with additional fruits, almonds, chia seeds and more for added texture.
Citrus Popping Kale Salad – Whether it’s for lunch or served as the first course for dinner, a salad is a way to combine a healthy serving of veggies with toppings you crave. The flavors of this tasty recipe create a perfect marriage of quinoa, baby kale, onion, mango and cranberries.
Fruit and Avocado Salad – This crisp and refreshing salad combines oranges, grapefruit, onion, avocado, blueberries and pecans for an option that’s both nutritious and delicious.
Grilled Herb Chicken Skewers – Put a spin on grilled fare and place seasoned chicken skewers on a bed of arugula. Save time and marinate the night before to infuse the chicken with the savory taste of herbs.
Cauliflower-Quinoa Pizza– When the family wants a classic, serve this better-for-you pizza, complete with a crust made from cauliflower and quinoa. Top with tomatoes, mushrooms, red onion, peppers and other veggies for a nutritious twist on the traditional slice.
Peanut Butter and Jelly Oatmeal Bar – You don’t have to completely remove dessert from your menu to live a healthier lifestyle. This baked dish features peanut butter as the base, so you can enjoy a protein-packed treat without the guilt.
Dairy-Free Vanilla Pudding – It only takes five ingredients and 15 minutes in the kitchen to please your sweet tooth when cravings strike.
(Family Features) Save time and serve up better-for-you lunches, snacks, desserts and after-school energy boosts with these simple and affordable recipes.
By packing quick and easy lunches, you can have your kids set for each busy day without sacrificing time together. Shopping for your grade-A, back-to-school essentials at a store like ALDI means you’ll use quality ingredients to prepare fun, better-for-you lunchboxes and more.
Consider these eight recipe ideas to pack a better lunchbox. Get schooled in savings and check out aldi.us to find more back-to-school inspiration.
- Secret Veggie Turkey Nuggets – Sneak those all-important veggies into your child’s lunch with these baked nuggets that combine ground turkey, cauliflower, zucchini and onions. Add a favorite dipping sauce to the lunchbox for a tasty, nutritious midday meal.
- Bento Box Lunch – If your child is adventurous when it comes to flavors, combine a turkey sandwich roll, quinoa salad, broccoli salad and cinnamon apples in this full-flavored bento box.
- Fruit Leather Wraps – Snack time doesn’t have to mean candy and other unhealthy options. Instead, provide a sweet treat that’s all-natural with blueberries and raspberries in these fruity wraps that are both guilt- and gluten-free.
- Tropical Granola Bar – One of the most versatile snacks to enjoy nearly any time of day: granola bars. This homemade version combines dried fruit with pumpkin flax and quick oats for a sweet, nutritious treat.
- Peanut Butter Granola Bites – Make dessert a more nutritious venture with the classic combination of peanut butter, fruit and honey. These small bites of savory flavor can be ready in just 12 minutes for a nighttime snack the whole family can share.
- Strawberry Yogurt Bars – The nutritious combination of oats and strawberries makes for a tasty treat. This kid-friendly recipe is an easy option to make ahead and serve anytime.
- Tropical Superfruit Smoothie – It only takes six natural ingredients and five minutes to make a supercharged after-school snack.
- Carrot Pineapple Smoothie – Before diving into the evening’s homework assignments, help your little learner refuel with fruits and veggies in this creamy smoothie.
(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
- 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
- In parfait glasses, layer strawberries, mandarins, pineapple, kiwis, blueberries and grapes.
- 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
- 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
- Heat oven to 425° F.
- 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.
- Divide cooked quinoa into four bowls. Top with roasted sweet potatoes, broccoli, cabbage, red tomatoes, yellow tomatoes and avocado.
- Drizzle with dressing.
Source: Produce for Kids
(Family Features) Make it easy to stick to your resolutions by starting every morning with a breakfast with more protein. Did you know the average breakfast bowl or plate contains on average only 13 grams of protein, yet some nutrition experts recommend getting 20-30 grams at each meal?
Spreading out your protein throughout the day (rather than in one large amount) can help optimize how your body uses it. That means getting enough protein at breakfast! A breakfast with enough protein can help you feel fuller longer so you’re more likely to stick to your healthy eating routine. One easy way to get eight grams of high-quality protein is to add milk to your breakfast routine – whether in a cup, bowl and in your favorite recipe, an 8-ounce glass of milk contains 8 grams of high-quality protein!
Here are eight delicious breakfast ideas with protein to kick-start your new year.
Make your oatmeal with milk instead of water to add milk’s high-quality protein to your morning meal. This twist also adds the classic combo of bacon and eggs to shake up your morning routine – serving up a total of 25 grams of protein.
Need a quick breakfast for busy mornings? These grab-and-go mini casseroles have a few simple ingredients, like lowfat milk, spinach and cheddar cheese – with a ton of palate payoff. Pair two mini casseroles with a cup of milk for 24 grams of protein.
Apple-Cinnamon Whole-Grain Pancake Muffins
Try this yummy twist on your morning go-to pancakes filled with delicious apple slices and cinnamon and made with 100% whole-grain pancake batter. Pair with an 8-ounce glass of milk to add an extra 8 grams of protein to the meal, for a total of 13 grams.
These savory crepes made with milk and filled with veggies and Swiss cheese for a delicious way to kick-start your day with 23 grams of protein.
Breakfast takes a flavorful twist in this recipe that uses traditional Italian flavors of polenta and marinara to create a delicious dish. Pair with a glass of milk for 25 grams of protein.
Lowfat milk and avocados make this smoothie extra creamy for 7 grams of protein per serving, and it’s packed with spinach, pineapple and bananas so it’s a choice you can feel good about.
Spice up your morning meal by adding quinoa and blueberries. Pair this dish with a glass of milk for 21 grams of protein power to start your day!
Sweet potatoes, lowfat milk and chicken sausage combine in this tasty egg scramble to give you a protein boost to start your morning right. Add a cup of milk for 22 grams of protein.
Source: Milk Life