Healthy 07 December 2016

A Smooth Way to Start Your Day

(Family Features) A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.

Smoothie bowls typically have a thicker consistency than traditional smoothies, and according to a recent study in the “American Journal of Clinical Nutrition,” the thicker the smoothie, the more full you will feel.

“I love smoothie bowls because they are a satisfying and satiating way to get a ton of nutrition in first thing in the morning,” said Carolyn Brown, a registered dietitian and nutritionist at Foodtrainers in New York City. “You can add in healthy ingredients that you might not be able to eat on a daily basis like spinach, basil, mint, cinnamon, nut butters or avocado.”

Brown points out that in her experience with clients, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten-free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.

Find out more about how doing a little good for yourself can go a long way at

13517 smoothie bowl

Apple Pie Smoothie Bowl

Recipe courtesy of Anna Luther of My Life and Kids


  • 1/2 cup Greek yogurt
  • 1 frozen banana
  • 1/2 cup unsweetened applesauce
  • 1/4 cup raw oats
  • 1/2 cup milk (or unsweetened almond or coconut milk)
  • 1 tablespoon cinnamon
  • 1 tablespoon vanilla
  • honey, to taste (optional)


  • Diced apples
  • Shaved almonds
  • Cinnamon
  • goodnessknows apple almond & peanut dark chocolate snack squares
  1. In blender, mix all smoothie ingredients until smooth. Add honey to increase sweetness, if desired. Add toppings before serving.

13517 oatmeal bowl

Oatmeal Banana Smoothie Bowl

Recipe courtesy of Alison Ray of So Chic Life

  • 2/3 cup rolled oats
  • 1/2 cup full fat coconut milk
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • sea salt
  • 1/2 cup almond milk, 2 percent milk or soy milk
  • 1 small banana (or 1/2 cup unsweetened applesauce)
  • goodnessknows snack squares (any flavor)
  • grated coconut, to taste
  1. In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
  2. In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
  3. Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.

Tip: To thin consistency, use additional milk.

Source: goodnessknows



Main Dishes 06 December 2016

Exploring a Culinary Classic

Endless possibilities with potatoes

(Family Features) Delicious and nutritious, it’s no wonder potatoes are a menu staple for many. Everyone craves meal variety, and potatoes offer a perfect canvas to inspire new flavor exploration so you can enjoy something different every day. From russets, reds, yellows, whites and purples to petites, fingerlings and more, there are multiple varieties to keep dishes interesting.

You might be used to preparing this kitchen staple mashed, baked or fried, but these inventive recipes show how easy it is to incorporate flavors and techniques to create new potato dishes for any meal of the day in 30 minutes or less.

Find more meal ideas featuring a variety of potato preparations at

13418 potato1

Fiesta Potato Smashers

Yield: 8
Prep time: 5 minutes
Cook time: 30 minutes

  • 5 small yellow potatoes
  • 5 small red potatoes or potato of your choice
  • 1 pint sweet mini peppers (red, orange and yellow)
  • cooking spray
  • 4 tablespoons fat-free sour cream or fat-free Greek yogurt (optional)
  • 8 sprigs cilantro, picked from stems
  • salt, to taste
  • chili powder, to taste
  • freshly ground pepper, to taste
  1. Place whole potatoes into microwave-safe, covered dish.
  2. Microwave on high 3-4 minutes.
  3. While potatoes are cooking, cut mini peppers into 1/4-inch slices. Spray nonstick pan with cooking spray and heat to medium. Add peppers and saute until they start to brown. Remove from pan and set aside.
  4. Remove potatoes from microwave and with layer of paper towels covering each potato, smash on cutting board until 1 3/4-inch thick.
  5. Spray saute pan with cooking spray, heat on high and add smashed potatoes. Cook 1-2 minutes until potatoes start to brown.
  6. On plate, place potatoes and layer with sour cream or yogurt, if desired, peppers and cilantro. Dust with salt, chili powder and pepper, to taste. Serve warm.

Nutritional information per serving: 50 calories; 350 mg sodium; 0.7% vitamin C; 1 g fiber; 1 g protein; 293 mg potassium.

13418 tacos

Steak and Potato Tacos with Poblano Chiles

Yield: 12
Prep time: 20 minutes
Cook time: 25 minutes

  • 2 tablespoons olive oil, divided
  • 1 large onion, sliced
  • 2 poblano chiles, stemmed, seeded and sliced
  • 12 ounces white potatoes, quartered lengthwise then cut crosswise into 1/4-inch thick slices
  • 1 flank steak (12 ounces)
  • garlic powder
  • chili powder
  • salt
  • pepper
  • 12 corn tortillas (6 inches each)
  • chopped fresh cilantro
  • pico de gallo salsa
  • hot sauce
  1. In heavy, large nonstick skillet, heat 1/2 tablespoon oil over medium-high heat. Add onion and chiles and saute until tender, about 10 minutes.
  2. Transfer onion mixture to bowl. In same skillet, heat 1 tablespoon oil over medium-high heat. Add potatoes and saute until golden brown and tender, about 12 minutes. Return onion mixture to skillet with potatoes and keep warm.
  3. Sprinkle both sides of steak generously with garlic powder, chili powder, salt and pepper. In heavy, large skillet, heat remaining oil over medium-high heat. Add steak and cook until browned on both sides, turning once, about 8 minutes total for medium-rare. Transfer steak to cutting board; let rest 5 minutes.
  4. While steak rests, heat tortillas on griddle or over gas flame until warm, turning frequently with tongs.
  5. Thinly slice steak. Top tortillas with steak and potato mixture; sprinkle with cilantro.
    Serve with pico de gallo and/or hot sauce.

Nutritional information per serving: 167.9 calories; 6.3 g fat; 13 mg cholesterol; 19.1 mg sodium; 6.8% vitamin C; 20.9 g carbohydrates; 2.5 g fiber; 7.1 g protein; 147.4 mg potassium.

13418 breakfast

Potato Prosciutto Waffles

Yield: 6
Prep time: 20 minutes
Cook time: 5 minutes

  • 1/4 pound thinly sliced prosciutto
  • 3 medium russet potatoes (or 3 cups mashed potatoes)
  • 1 teaspoon salt, plus additional for salting water
  • 1/2 cup milk
  • 1/3 cup unsalted butter, melted
  • 2 large eggs, beaten
  • 1/2 cup shredded Parmesan cheese
  • 1 tablespoon fresh thyme
  • 3/4 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon black pepper
  1. Heat oven to 400° F.
  2. Line baking sheet with parchment paper and evenly lay prosciutto on paper. Bake 10-15 minutes until prosciutto is crispy. Remove from oven and allow to cool.
  3. Peel and cube potatoes. Place in pot of salted water and bring to boil over high heat. Once boiling, reduce heat to rapid simmer and cook until potatoes are fork tender, about 10 minutes. Strain potatoes from water and transfer to large bowl. Mash potatoes with fork or potato masher.
  4. Add milk, butter, eggs, cheese and thyme to potatoes. Stir to combine.
  5. In separate bowl, combine flour, baking powder, 1 teaspoon salt and pepper. Add to potato mixture and stir until just combined. Crumble prosciutto and fold it into batter.
  6. Heat waffle iron. If required, grease with cooking spray.
  7. Spoon about 1 cup batter onto waffle iron and cook according to iron’s instructions until waffles are golden, about 4 minutes. Keep waffles warm in 200 F oven until all waffles are cooked and ready to serve.
  8. Serve with touch of butter, sour cream or poached or fried egg.

Nutritional information per serving: 332 calories; 16 g fat; 109 mg cholesterol; 1,138 mg sodium; 13% vitamin C; 32 g carbohydrates; 3 g fiber; 15 g protein; 653 mg potassium.

Source: Potatoes USA



Appetizers & Sides 06 December 2016

Entertaining with Ease

Impress guests with elegant appetizers

(Family Features) Bringing an element of elegance to your holiday celebration is easy when you start with party-pleasing ingredients, and great tasting food often starts with dairy. Foods like milk, cheese and yogurt not only enhance the flavor and texture of dishes everyone loves, but they also add high-quality nutrients to support the health and wellbeing of your guests.

Each of these recipes features a different variety of cheese as the essential ingredient for success. These decadent, elegant apps, which can be prepared in minutes, are sure to be party favorites. Find more ideas for serving up an elegant, yet simple menu your guests will love at

13486 brie

Holiday Baked Brie

Recipe created by Foxes Love Lemons on behalf of United Dairy Industry of Michigan
Prep time: 10 minutes
Cook time: 14 minutes
Servings: 8

  • 2 tablespoons unsalted butter
  • 8 ounces button mushrooms, sliced
  • kosher salt
  • ground black pepper
  • 1 Brie round (8 ounces)
  • 3 tablespoons honey
  • 1/4 cup pomegranate arils
  • 1/4 cup shelled pistachios
  • crackers or toasted bread
  1. Heat oven to 350° F.
  2. In large skillet, heat butter over medium-high heat. Add mushrooms; cook 8-10 minutes, or until deep golden brown, stirring frequently. Season with salt and pepper; remove from heat.
  3. Place Brie on parchment paper-lined rimmed baking pan; drizzle with honey. Transfer to oven and bake 5-7 minutes, or until inside of cheese is softened, but outside remains intact.
  4. Transfer Brie to serving platter; top with pomegranate arils, pistachios and mushrooms.  Serve immediately with crackers or bread.

13486 dip

Butternut Squash Queso Dip

Recipe created by Rachel Cooks on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 10

  • 12 ounces butternut squash puree, frozen
  • 1 teaspoon extra-virgin olive oil
  • 1/2 finely diced red onion
  • 1 clove garlic, minced
  • 1 can (10 ounces) petite diced tomatoes and green chiles
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 8 ounces Monterey Jack cheese, shredded
  1. Place unwrapped squash in microwave safe bowl and heat in microwave 5 minutes at 50 percent power, or until thawed.
  2. In large saucepan, heat oil over medium heat. Add onion and cook 4-5 minutes, or until translucent. Add garlic and cook 1 minute, or until fragrant.
  3. Add squash, tomatoes, cumin and chili powder, and bring to boil over medium-high heat.
  4. Reduce heat to low and add cheese. Stir until melted and serve immediately.

13486 crackers

Parmesan Crisps with Basil and Sun-Dried Tomato

Recipe created by Art From My Table on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 15 minutes
Servings: 8

  • 6 ounces shredded Parmesan cheese
  • 1/2 cup balsamic vinegar
  • 2 tablespoons sugar
  • 8 basil leaves
  • 8 sun-dried tomatoes, jarred
  1. Heat oven to 375° F.
  2. On baking sheet, make eight flat circles out of 1 1/2 tablespoons cheese each. Bake cheese 5 minutes, or until just beginning to turn golden.
  3. Using metal spatula, remove crisps from pan immediately, placing on rack or plate to cool.
  4. Place vinegar and sugar in small saucepan and boil until mixture is reduced to about 1/4 cup and is thickened.
  5. Top each crisp with 1 fresh basil leaf and 1 sun-dried tomato. Drizzle balsamic reduction over top.

13486 stuffed mushroom

Spinach and Artichoke Stuffed Mushroom Caps

Recipe created by The Lemon Bowl on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 25 minutes
Servings: 24

  • 24 large mushrooms, stemmed and reserved
  • 1 tablespoon olive oil
  • 1 clove garlic, grated
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 cups chopped frozen spinach, thawed and drained
  • 1 can artichoke hearts, roughly chopped
  • 2 cups crumbled feta cheese
  • 1/2 cup minced onion
  • 1 pinch chili flakes
  • 1 pinch minced scallions
  1. Heat oven to 350° F and place mushroom caps in single layer on baking sheet lined with foil.
  2. Mince reserved mushroom stems and heat olive oil in large saute pan over medium-high heat. Add garlic and mushroom stems to pan along with salt and pepper. Saute 2-3 minutes, or until mushrooms are softened. Add spinach and artichoke hearts to pan and cook until heated through, about 3-4 minutes. Remove from heat and place mixture in large mixing bowl. Stir in feta cheese and onion. Adjust seasoning, to taste.
  3. Using small cookie scoop, add 2 tablespoons filling to each mushroom cap. Bake mushrooms 20-25 minutes, or until mushroom caps are softened. Sprinkle with chili flakes and minced scallions to serve.

Source: United Dairy Industry of Michigan



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