recipes

Grilling-Tailgating 26 April 2021

Sizzling Meals Made for Summer

(Family Features) Summertime, for many, represents an opportunity to enjoy freshly cooked meals while enjoying time outdoors. Taking your dishes from ordinary to extraordinary starts with chef-inspired recipes that call to mind the flavors of the season.

Whether you’re a steak enthusiast who enjoys nothing more than a tender cut or a summer burger connoisseur looking for a fresh twist on tradition, these recipes call for high-quality beef from Omaha Steaks. Created by Omaha Steaks Executive Chef David Rose, the New York Strips Oscar-Style complement the thick, juicy, marbled flavor of the steaks with sauteed asparagus, bearnaise sauce and jumbo lump crab meat. Or turn your attention to Fried Lobster Po Boy Burgers with pimento remoulade sauce for a tempting way to combine two summertime favorites – seafood and burgers.

Visit OmahaSteaks.com for more summer meal inspiration.

Fried Lobster Po Boy Burgers

Recipe courtesy of Omaha Steaks Executive Chef David Rose
Prep time: about 20 minutes
Cook time: about 20 minutes
Servings: 2

Pimento Remoulade:

  • 1/2       cup mayonnaise
  • 1 1/2    tablespoons minced pimentos
  • 1          tablespoon Dijon mustard
  • 1          tablespoon minced bread and butter pickles
  • 1          pepperoncino (seeded and minced)
  • 1/4       teaspoon smoked paprika
  • 1/4       teaspoon garlic powder
  • 1/4       teaspoon freshly ground black pepper
  • 1          tablespoon freshly squeezed lemon juice
  • 3          dashes hot sauce
  • kosher salt, to taste

Fried Lobster Tails:

  • Vegetable oil, for frying
  • 1/2       cup all-purpose flour
  • 1/2       teaspoon kosher salt, divided
  • 1/2       teaspoon freshly ground black pepper, divided
  • 1/4       teaspoon garlic powder
  • 1/4       teaspoon smoked paprika
  • 1          large egg
  • 1          tablespoon water
  • 2          dashes hot sauce
  • 1/4       cup potato chips, finely blended in food processor
  • 1/3       cup panko breadcrumbs
  • 1          tablespoon minced flat leaf Italian parsley
  • 2          Omaha Steaks lobster tails (5 ounces each)

Cheeseburgers:

  • 1          pound Omaha Steaks premium ground beef
  • salt, to taste
  • freshly ground black pepper, to taste
  • 2          tablespoons unsalted butter, at room temperature
  • 2          brioche buns
  • 2          slices yellow cheddar cheese
  • 3          leaves romaine lettuce, shredded
  1. To make pimento remoulade: In small bowl, mix mayonnaise, pimentos, mustard, pickles, pepperoncino, paprika, garlic powder, black pepper, lemon juice and hot sauce until well incorporated. Season with salt, to taste.
  2. To make fried lobster tails: Preheat grill to 400 F and add oil to 10-inch cast-iron pan about 1/2-inch deep.
  3. In medium bowl, whisk flour, 1/4 teaspoon salt, 1/4 teaspoon pepper, garlic powder and smoked paprika until well incorporated. Set aside.
  4. In separate medium bowl, whisk egg, water and hot sauce. Set aside.
  5. In third medium bowl, whisk potato chips, panko breadcrumbs and parsley until well incorporated. Set aside.
  6. Cut lobster tails in half lengthwise, remove meat from shell and season with remaining kosher salt and black pepper.
  7. Toss halved lobster tails in flour mixture first, egg mixture second then potato chip mixture third, coating thoroughly.
  8. Fry lobster tails 3-4 minutes on each side until golden brown and cooked through. Close grill lid between flipping.
  9. To make cheeseburgers: Preheat grill to 450 F using direct heat. Form ground beef into two 1/2 pound patties, each about 1/2-inch thick.
  10. Using thumb, make dimple in center of each patty to help cook evenly.
  11. Season both sides of burger with salt and pepper, to taste. Spread butter on each cut side of buns.
  12. Grill burgers 4-5 minutes per side for medium doneness.
  13. Add one slice cheddar cheese on each burger, close lid and grill about 30 seconds to melt cheese. Remove patties from grill to clean plate. Place buns cut sides down on grill grates and toast 20-30 seconds, or until well toasted, being careful to avoid burning.
  14. To assemble: Place desired remoulade on buns. Place cheeseburgers on bottom buns. Top each with two fried lobster tail halves. Place handful shredded lettuce on lobster tails. Top with buns.
     

New York Strips Oscar-Style

Recipe courtesy of Omaha Steaks Executive Chef David Rose
Prep time: about 30 minutes
Cook time: about 3 1/2 hours
Servings: 4

Sauteed Asparagus:

  • 1/2       pound jumbo asparagus (about 1 bunch), blanched in salted boiling water
  • 3          tablespoons olive oil
  • 2          garlic cloves, minced
  • 2          tablespoons minced shallots
  • salt, to taste
  • freshly ground black pepper, to taste

Bearnaise Sauce:

  • 1/4       cup white wine vinegar
  • 2          tablespoons minced shallots
  • 1          tablespoon chopped tarragon
  • 3          egg yolks
  • 2          tablespoons water, plus additional for boiling, divided
  • 2          dashes hot sauce
  • 12        tablespoons unsalted butter, melted
  • salt, to taste
  • freshly ground black pepper, to taste

Jumbo Lump Crab Meat:

  • 1          pound jumbo lump crab meat
  • 2          tablespoons kosher salt

New York Strip Steaks:

  • 4          Omaha Steaks Private Reserve or Butcher’s Cut New York Strips (10 ounces each)
  • salt, to taste
  • freshly ground black pepper, to taste
  • water
  • 4          tablespoons grapeseed oil
  • 4          tablespoons unsalted butter
  • 3          garlic cloves
  • 2          fresh thyme sprigs
  1. To make asparagus: Cut asparagus stalks into 1/4-inch pieces. Heat large pan over medium-high heat and add olive oil.
  2. Add garlic and shallots to pan; lightly saute about 20 seconds, or until fragrant.
  3. Add asparagus to pan; saute about 2 minutes until lightly browned. Add salt and pepper, to taste.
  4. To make bearnaise sauce: In small saucepan, bring vinegar, shallots and tarragon to boil then reduce to simmer 3-4 minutes until reduced by about half. Cool to room temperature.
  5. Bring medium pot half full of water to slow boil.
  6. In small bowl, whisk egg yolks, vinegar reduction, water and hot sauce until well incorporated.
  7. Place bowl over pot of boiling water and continue whisking ingredients until it starts to emulsify and becomes sauce-like. Alternate whisking on and off heat every 30 seconds to prevent eggs from scrambling.
  8. Gradually add melted butter, continuously whisking until sauce becomes rich with ribbony consistency and sets up. Season with salt and pepper, to taste. If too thick, add 1 tablespoon water at a time and whisk to desired consistency.
  9. To make crab meat: In medium bowl, lightly toss crab meat with salt until well coated.
  10. To make steaks: Pat steaks dry with paper towels and season heavily with salt and pepper, to taste. Bring steaks to room temperature.
  11. Place sous vide immersion circulator in pot of water and set to 5 F below target doneness.
  12. Place seasoned steaks in sous vide bag or zip-top bag and cook 2 hours.
  13. Remove bag and remove steaks from bag. Pat steaks dry with paper towels.
  14. Warm large cast-iron pan over high heat and add oil. Add steaks, butter, garlic cloves and thyme leaves. After about 1 minute, steaks should start to brown.
  15. Flip steaks and baste with butter until caramelized. Remove steaks from pan and rest 7-8 minutes.
  16. To assemble: Place asparagus on bottom of plate. Top with steaks (whole or sliced), crab meat and bearnaise sauce.

Source: Omaha Steaks

Healthy 12 April 2021

A Simple, Nutritious Recipe with Sustainability in Mind

(Family Features) If you’re on the lookout for recipes that are easy to prepare, nutritious and still full of flavor, you likely know how difficult it can be to check all those boxes. In order to meet those demands, it’s important to focus your dish desires around a short, simple list of ingredients.

Consider a delicious, health-conscious and sustainable recipe like this Asparagus Tartine, which requires less than half an hour in the kitchen and less than a dozen common ingredients. The main character: Michigan asparagus, which is grown by 100 family farmers during a season that relies on the weather and rainwater (rather than irrigation) for sustainable, environmentally friendly flavor.

Plus, it’s easy to pick out at your local supermarket – thicker spears lead to tender, textured, enhanced flavor – and even easier to prepare. Just boil 5-8 minutes for firm spears that aren’t overcooked. As a nutrient-dense, low-calorie vegetable with no fat, no cholesterol and small amounts of sodium, it’s a simple solution for at-home meals or standalone snacking.

Find more easy, nutritious meal solutions at michiganasparagus.org.

Asparagus Tartine

Total time: 25 minutes
Servings: 4
Recipe courtesy of Emily Dingmann from “My Everyday Table” on behalf of the Michigan Asparagus Advisory Board

  • 1  cup ricotta cheese
  • 2  teaspoons lemon zest
  • 4  thick slices bread (sourdough or artisan)
  • olive oil
  • 16 ounces Michigan Asparagus
  • 1  tablespoon butter
  • flaky sea salt
  • 1 tablespoon chopped fresh dill, plus additional, for garnish, divided
  • 1 tablespoon fresh lemon juice
  • 4 slices prosciutto, thinly sliced
  • freshly cracked pepper
  1. Stir ricotta and lemon zest.
  2. Heat grill over medium-high heat and brush both sides of each slice of bread generously with olive oil. Grill 3-5 minutes per side, until lightly charred and toasted.
  3. Trim asparagus by breaking off woody bottoms. Slice into 1-inch pieces.
  4. In skillet over medium heat, heat butter. Add asparagus, sprinkle with flaky sea salt and cook, stirring occasionally, 3-4 minutes. Remove from heat and stir in 1 tablespoon fresh dill and lemon juice.
  5. Layer bread with lemon ricotta, asparagus and prosciutto. Top with freshly cracked pepper, flaky sea salt and chopped dill.

Source: Michigan Asparagus Advisory Board

Videos 18 February 2021

Cheesy Asparagus Tart

You can almost feel spring in the air, and with the warmer weather comes delicious, delectable foods. From casseroles to fresh fruits and wholesome vegetables, a change of season offers something to look forward to for nearly every foodie.

A spring dish that is sure to impress is this Cheesy Asparagus Tart. It has melty cheese, cooked asparagus and an under layer of puff pastry baked to golden brown perfection.

Start by cooking your asparagus on the stove top in 5 cups of water for 5-8 minutes. Then soak it in an ice bath until cooled. Transfer to a mixing bowl to add vegetable oil, salt and pepper for tasty, seasoned veggies.

Now it’s time to work with your puff pastry. Sprinkle some flour on a flat countertop. Roll out the thawed puff pastry to a 16-by-10-inch rectangle. Move to a lined baking sheet and prick with a fork to create a thin, flaky texture. Bake around 12 minutes and cool.

The final steps: mix the cheeses, shallots, egg yolks, nutmeg, salt and pepper. Spread this mixture across the pastry and lay asparagus over the top. Bake 5 more minutes.

For a little extra flavor, add lemon zest over the tart.

This tart is a perfect appetizer before Sunday brunch or to cut up and take outside for some al fresco dining this spring.

It’s got gooey, melted cheeses, is seasoned well and has hearty asparagus on top. Plus, it’s a yummy way to add vegetables to your kids’ diet (and yours, too).

Find more spring recipes and dining ideas at Culinary.net.

Watch video to see how to make this recipe!

 

Cheesy Asparagus Tart

Servings: 8-10

  • 5          cups water
  • 1          pound asparagus
  • ice water
  • 2          teaspoons vegetable oil
  • 1/4       teaspoon salt, plus additional, to taste, divided
  • 1/4       teaspoon pepper, plus additional, to taste, divided
  • flour, for dusting
  • 1          sheet frozen puff pastry, thawed
  • 1          cup grated fontina cheese
  • 1          cup grated gruyere cheese
  • 1          tablespoon shallot, minced
  • 2          egg yolks
  • 3          tablespoons milk
  • 1/4       teaspoon nutmeg
  • 1          lemon, zest only
  1. Heat oven to 400 F.
  2. In large skillet, add water and asparagus. Cook 5-8 minutes until asparagus is bright green.
  3. Drain asparagus and soak in ice water.
  4. In large bowl, mix drained asparagus, vegetable oil, salt and pepper until combined.
  5. Flour surface area. Using rolling pin, roll out pastry to 10-by-16-inch rectangle. Transfer pastry to parchment-lined baking sheet. Prick pastry with fork. Bake about 12 minutes, or until golden brown. Cool slightly on baking sheet.
  6. In large bowl, mix fontina cheese, gruyere cheese, shallot, egg yolks, milk, nutmeg and salt and pepper, to taste, until combined. Spread cheese over pastry, leaving 1 inch around edges. Lay asparagus over cheese mixture.
  7. Bake 5 minutes, or until cheese has melted.
  8. Sprinkle lemon zest over tart and serve.
Holiday 20 October 2020

A Memorable Holiday Menu

(Family Features) Holiday gatherings, even in a time when smaller groups are encouraged, take on special meaning for many families. Part of the joy comes from the food that’s shared among loved ones from appetizers and sides to the main course.

This year, you can enjoy those meaningful moments with your closest family members and friends by putting together a menu that keeps smiles on faces from the first bite to the last. Start with your favorite among the nearly endless appetizer options that symbolize the season then enjoy a tender tri-tip alongside bacon-wrapped asparagus and a twist on classic, roasted potatoes.

Visit Culinary.net to find more holiday menu ideas.

Start Your Seasonal Celebration with Small Bites

While main courses, sides and desserts may be what holiday memories are made of, you can calm family members’ and guests’ appetites with an array of appetizers like these:

Meatballs
Stuffed mushrooms
Stuffed peppers
Sliced cheese
Sliced meats
Crackers
Spinach dip
Cheesy bread
Sliders
Little smokies
Fresh fruit and vegetables

A Simply Tasty Side

Many recipes commonly associated with the holidays are accompanied by lengthy ingredient lists or hours spent in the kitchen. However, all that time and effort doesn’t have to be used on this year’s side dish when you opt for a simple yet mouthwatering option.

You can feel good about what you’re feeding your family this holiday season while saving prep time by serving this Bacon-Wrapped Asparagus made with Coleman Natural bacon, which contains no artificial ingredients or preservatives and is sourced from American family farms that humanely raise their animals with no antibiotics or added hormones. Whether it’s served as a side dish or an appetizer, it calls for just a handful of everyday ingredients for a dish you can be proud of.

Visit ColemanNatural.com/Recipes for more seasonal recipe inspiration.

Bacon-Wrapped Asparagus

Servings: 10

  • 20        asparagus stalks
  • 10        slices Coleman Natural Hickory Smoked Bacon
  • 2          tablespoons olive oil
  • 1          teaspoon salt
  • 1/2       teaspoon pepper
  1. Preheat oven to 400 F. Line rimmed baking sheet with parchment paper.
  2. Wrap 2 asparagus stalks with 1 slice bacon. Repeat with remaining asparagus and bacon. Place bundles on baking sheet. Drizzle asparagus ends with olive oil and sprinkle with salt and pepper.
  3. Bake until asparagus is cooked through and bacon is crisp, about 20 minutes.

A Tender Holiday Tri-Tip

Centering your holiday meal around a flavorful cut of meat can make the celebration truly memorable, especially when it’s cooked to perfection over the hot flame of a grill.

This year, take your family’s main course to the next level with a Garlic Herb Tri-Tip lightly seasoned with garlic, thyme, rosemary, salt and pepper to let the naturally flavorful New Zealand grass-fed beef speak for itself. Because the animals roam and graze freely over lush green hills and pastures year-round, New Zealand grass-fed beef is leaner, more finely textured and tastes just as nature intended.

Find more recipes and holiday meal ideas at beefandlambnz.com.

Garlic Herb Tri-Tip

Prep time: 10 minutes
Cook time: 30 minutes
Servings: 6

  • 1          New Zealand grass-fed beef tri-tip (2 1/2-3 pounds)
  • 1/4       cup olive oil
  • 2          tablespoons minced garlic
  • 3          tablespoons fresh chopped thyme
  • 3          tablespoons fresh chopped rosemary
  • 1          teaspoon salt
  • 1 1/2    teaspoons black pepper
  1. Preheat grill to high heat.
  2. Rub tri-tip with olive oil. Add minced garlic and use hands to evenly distribute.
  3. Combine chopped thyme, rosemary, salt and pepper; cover oiled tri-tip on both sides with spice blend.
  4. Place tri-tip on hottest part of grill and sear 2-3 minutes.
  5. Flip tri-tip and transfer to indirect heat. Continue grilling until internal temperature reaches 135 F for medium-rare.
  6. Transfer meat to platter, cover with foil and let rest 10 minutes.
  7. Slice across the grain and serve.

An Easy but Impressive Side

Every holiday meal comes with plenty of traditional and family-favorite dishes, and one of the most common on tables is potatoes. Whether they’re roasted, mashed or anything in-between, they’re among the most versatile options for the holidays.

This year, you can save time on seasonal favorites with Creamer potatoes from The Little Potato Company. They are ready to use, with no washing or peeling required, and they’re small and consistent in size so they cook quickly.

Try them roasted, boiled, smashed or mashed whether you’re making a quick weeknight dinner or getting a festive meal on the table. This holiday season, try these Little Hasselback Potatoes for a twist on the classic roasted variety. For an easy cooking hack, slice the potatoes on a wooden spoon to prevent cutting all the way through.

Visit littlepotatoes.com for more holiday recipe inspiration.

Little Hasselback Potatoes

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 8-12

  • 1          bag (3 pounds) The Little Potato Company Holiday Blend
  • 10        sprigs thyme, removed from stem
  • 6          sprigs parsley, chopped
  • 4          cloves garlic, minced
  • 6          tablespoons extra-virgin olive oil
  • 1          teaspoon kosher salt
  • 1/2       teaspoon pepper
  • sour cream (optional)
  • cooked bacon pieces (optional)
  • green onion slices (optional)
  1. Preheat oven to 400 F.
  2. Lay wooden spoon flat on solid surface and place one potato in spoon. Using paring knife, slice 1/8-inch thick slices along length of each potato one at a time.
  3. In bowl, toss potatoes, thyme, parsley, garlic, olive oil, salt and pepper. Place potatoes on parchment-lined baking sheet, cut sides down. Bake 10 minutes, flip and bake 10 minutes, or until soft.
  4. Serve with sour cream, bacon and green onion, if desired.

Photo courtesy of Getty Images (Holiday small bites)

Source: Coleman Natural Foods
Beef + Lamb New Zealand
The Little Potato Company

Breakfast & Brunch 28 February 2020

Start Your Day Strong with Breakfast

(Family Features) Starting the morning on the right foot can help set a path toward a successful day, and for many, that strong start begins with breakfast. In fact, a lot of research supports the idea of having a balanced meal in the morning. When you turn to breakfast to fuel your morning, look for seasonal recipes that provide a delicious way to start your day.

For example, you can skip high-sugar grains with refined carbohydrates like doughnuts and pastries to instead opt for savory, protein-rich dishes like this Asparagus and Goat Cheese Frittata and Fluffy Scrambled Eggs. If you’re an on-the-go eater, try easily transportable recipes like a Tropical Green Smoothie or Vanilla Almond Crunch Overnight Oats.

These breakfast recipes are bolstered by the rich, creamy texture and nutrition profile of fairlife ultra-filtered milk, a lactose-free option with 50% more protein, 50% less sugar and 30% more calcium than regular milk. The recipes also take advantage of fresh, seasonal ingredients.

Find more breakfast inspiration at fairlife.com


Asparagus and Goat Cheese Frittata

Prep time: 21 minutes
Servings: 4

  • 4          large eggs
  • 1/4       cup fairlife 2% Ultra-Filtered Milk
  • 1/4       teaspoon kosher or sea salt, plus additional, to taste, divided
  • freshly ground black pepper, to taste
  • 1/3       cup thinly sliced basil leaves, plus additional for serving
  • 2          teaspoons olive oil
  • 10        medium asparagus spears, cut into 1 1/2-inch lengths
  • 2          tablespoons finely chopped shallot or red onion
  • 1 1/2    ounces soft goat cheese, crumbled (1/4 cup)
  1. Heat oven to 400º with rack in middle.
  2. In large bowl, beat eggs, milk, 1/4 teaspoon salt and pepper, to taste; beat in 1/3 cup basil until just combined.
  3. In 8-10-inch ovenproof nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add asparagus and salt and pepper, to taste. Reduce heat to medium and cook, stirring occasionally, 5 minutes. Add shallot and continue cooking until asparagus spears are lightly golden and just tender, 2-4 minutes. Pour in egg mixture. Cook 1 minute then scatter goat cheese on top.
  4. Bake until frittata is set, 4-6 minutes. Using spatula, slide onto cutting board then sprinkle with salt, to taste, and additional basil. Cut into wedges. Serve warm.

Nutritional information per serving: 140 calories; 10 g total fat; 190 mg cholesterol; 200 mg sodium; 3 g total carbohydrates; 10 g protein.

Vanilla Almond Crunch Overnight Oats

Prep time: 10 minutes, plus at least 6 hours refrigeration
Servings: 2 1/2 (about 2 1/2 cups each)

  • 1          carton (5-6 ounces) non-fat or low-fat vanilla Greek yogurt
  • 2          teaspoons pure honey
  • 2          teaspoons flax seeds
  • 2          pinches cinnamon
  • 2          pinches kosher salt
  • 4          tablespoons blanched, slivered or sliced almonds
  • 1          cup rolled oats
  • 1          cup fairlife Fat-Free Ultra-Filtered Milk
  • Toppings (optional):
  • cut berries or citrus
  • additional yogurt
  • additional flax seeds or almonds
  1. Divide yogurt, honey, flax seeds, cinnamon, kosher salt, almonds, oats and milk evenly between two 8-10-ounce glass jars or small glass bowls with tight-fitting lids.
  2. Securely close or cover containers; refrigerate at least 6 hours, or up to 48 hours.
  3. When ready to serve, remove lid, stir and top with berries or citrus, yogurt and flax seeds or almonds, if desired.

Nutritional information per serving: 380 calories; 9 g total fat; less than 5 mg cholesterol; 280 mg sodium; 53 g total carbohydrates; 22 g protein.

Tropical Green Smoothie

Prep time: 5 minutes
Servings: 2 (8 fluid ounces each)

  • 1          cup fresh baby spinach or baby kale
  • 3/4       cup fairlife 2% Ultra-Filtered Milk
  • 1          ripe banana
  • 2/3       cup fresh or frozen diced pineapple
  • 1          lime, zest only
  • 1          lime, cut into wedges
  • 1          tablespoon virgin coconut oil
  • 3/4       teaspoon pure vanilla extract
  • 1          pinch ground cinnamon
  • 3/4       cup ice (optional)
  1. In blender, blend spinach, milk, banana, pineapple, lime zest, juice of one lime wedge, coconut oil, vanilla extract, cinnamon and ice, if desired, until smooth. If refrigerating prior to serving, omit ice.

Nutritional information per serving: 120 calories; 2 g total fat; 5 mg cholesterol; 55 mg sodium; 22 g total carbohydrates; 6 g protein.

Fluffy Scrambled Eggs

Prep time: 10 minutes
Servings: 4

  • 6          large eggs
  • 1/3       cup fairlife Whole Ultra-Filtered Milk
  • 1/8       teaspoon kosher salt, plus additional, to taste, divided
  • pepper, to taste
  1. In medium bowl, vigorously whisk eggs until about double in volume and light and lemon-colored, about 1 minute. Use immersion blender for extra fluffiness, if desired. Set aside.
  2. In separate bowl, vigorously whisk milk until light and frothy, about 30 seconds. Gently fold frothy milk and 1/8 teaspoon kosher salt into fluffy eggs.
  3. Pour egg-milk mixture into lightly greased skillet over low heat. Let setup 1 minute then use silicone spatula to gently fold eggs over on top of themselves. Rest and repeat until cooked through.
  4. Serve with salt and pepper, to taste.

Nutritional information per serving: 120 calories; 8 g total fat; 280 mg cholesterol; 190 mg sodium; 1 g total carbohydrates; 11 g protein.

Source: fairlife

Meal Ideas 18 December 2019

Better Balance for Every Day

Resolve to make nutritious eating a priority

(Family Features) Discovering a better version of yourself is all about striking balance. That’s especially true when it comes to making smarter food choices that you can maintain over time.

A sustainable, long-term healthy eating approach, such as the Atkins low-carb lifestyle, emphasizes variety and balance. Start planning a low-carb menu filled with high-fiber carbohydrates, optimal protein and healthy fats with these tips from Colette Heimowitz, vice president of nutrition and education for Atkins.

Fill up with fiber-rich foods. Foods like vegetables, nuts, seeds, low-glycemic fruit (like berries) and whole unrefined grains are considered carbohydrates, but they don’t raise your blood sugar the way processed carbs do. Fiber slows the entry of glucose into your bloodstream so you don’t experience insulin spikes that encourage your body to produce and store body fat. Try to eat between 25-35 grams of fiber a day.

Reduce inflammation. A low-carb approach eliminates refined and processed foods and sugars that can cause inflammation. Focus on foods that decrease inflammation, such as colorful low-glycemic vegetables, low-sugar fruits, protein and healthy fats such as olive oil. The ground turmeric in this Golden Milk recipe offers an easy way to fight inflammation without sacrificing flavor.

Kickstart your morning. Start your day with a protein-packed choice such as these Chocolate Banana Protein Overnight Oats. You’ll get the omega-3 fatty acids and antioxidants from the chia seeds along with protein and healthy fats to keep you energized while avoiding high-sugar breakfast alternatives.

Find more low-carb recipes at Atkins.com

Satisfying, Low-Sugar Swaps

Eating on the go can easily cause you to grab a high-sugar option, but there are simple swaps to keep your blood sugar levels steady throughout the day. Satisfy your hunger with an option like the Atkins Chocolate Peanut Butter Bar. Made with sweet chocolate and rich, creamy peanut butter, this bar offers 16 grams of protein, 12 grams of fiber and only 2 grams of sugar to satisfy your hunger without the guilt.

Find more recipes like these for Salmon and Asparagus Sheet Pan or Spicy Crispy Chickpeas and ideas for a balanced, low-carb approach to eating well at Atkins.com.

Salmon and Asparagus Sheet Pan

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 2
Net carbs: 4.41

  • 1          bunch thin spear asparagus
  • 1          tablespoon, plus 1/4 teaspoon, extra-virgin olive oil
  • 1/8       teaspoon salt, divided
  • 2          salmon fillets (4 ounces each), no more than 3/4-inch thick
  • 1          pinch black pepper
  • 3          tablespoons olive oil-based mayonnaise
  • 1          tablespoon lemon juice
  • 1          teaspoon Dijon mustard
  • 1/4       teaspoon minced or pressed garlic
  • 1 tablespoon grated Parmesan cheese
  1. Heat oven to 425° F.
  2. Wash asparagus and remove woody ends. Place on rimmed baking sheet and toss with 1 tablespoon olive oil and pinch of salt. Arrange in single layer, leaving space for salmon. Place salmon skin-side down on sheet. Brush with remaining olive oil and season with remaining salt and pepper. Place in oven and bake 12 minutes.
  3. In small bowl, combine mayonnaise, lemon juice, mustard and garlic.
  4. Remove sheet pan from oven, sprinkle asparagus spears with cheese and cook 3 minutes, or until fish reaches 145° F and asparagus spears are tender and beginning to brown on tips.
  5. Plate one fillet and half the asparagus, drizzle each plate with about 2 tablespoons mayonnaise sauce and serve.

Spicy Crispy Chickpeas

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 8
Net carbs: 8.3

  • 1          can (15 1/2 ounces) chickpeas
  • 1          tablespoon ghee (or clarified butter), melted
  • 3/4       teaspoon salt
  • 1/2       teaspoon garlic powder
  • 1/4       teaspoon chili powder
  • 1/4       teaspoon chipotle chili powder
  1. Heat air fryer to 390° F 3 minutes.
  2. Using fine mesh sieve, drain and rinse chickpeas. Use towel to gently pat chickpeas dry, removing skins. In small bowl, toss chickpeas with ghee and salt.
  3. Cook in single layer in air fryer 6 minutes. Pause and shake bowl; cook 6 minutes. Pause and shake bowl; cook 3 minutes.
  4. In separate small bowl, sprinkle chickpeas with spices and toss to evenly coat. Chickpeas can be stored in open container at room temperature up to 3 days.

Golden Milk

Prep time: 8 minutes
Cook time: 7 minutes
Servings: 3
Net carbs: 3

  • 1          cup canned unsweetened coconut milk
  • 1          cup plain unsweetened almond milk
  • 1          cup water
  • 1          tablespoon coconut oil
  • 1 1/2    teaspoons ground turmeric
  • 1/4       teaspoon ground cinnamon
  • 1/4       teaspoon ground ginger
  • 1/8       teaspoon ground black pepper
  • 10        drops liquid stevia extract
  1. In small pan, whisk coconut milk, almond milk, water, coconut oil, turmeric, cinnamon, ginger and pepper. Warm over medium heat until hot but not simmering, about 7 minutes. Remove from heat, whisk in sweetener and serve.

Chocolate Banana Protein Overnight Oats

Prep time: 5 minutes
Chill time: 3 hours
Servings: 2
Net carbs: 6.84

  • 1          Atkins Chocolate Banana Shake
  • 2          tablespoons rolled oats
  • 2          tablespoons chia seeds
  • 2          tablespoons hemp hearts
  • 2          tablespoons unsweetened coconut shreds
  • 2          tablespoons sliced almonds
  • fruit, such as sliced bananas or berries (optional)
  1. In jar with tight-fitting lid, combine shake, rolled oats, chia seeds, hemp hearts, coconut and almonds. Cover and refrigerate at least 3 hours or overnight.
  2. Top with fruit, if desired.

Photos courtesy of Getty Images (Salmon and Asparagus Sheet Pan, Spicy Crispy Chickpeas, Golden Milk, Chocolate Banana Protein Overnight Oats)

Source: Atkins

Meal Ideas 11 July 2019

Break Away from Traditional Barbecue Fare

(Family Features) Burgers and brats have earned a spot in the backyard barbecue hall of fame, no doubt, but if you’re looking for a different type of barbecue, add some finesse to your menu with flatbreads.

Set up a DIY bar. Let guests flex their creative culinary muscles and curb their cravings with a selection of toppings. Offer a variety of proteins, plenty of veggies, fresh or dry herbs, seasonings and a selection of cheeses so everyone can make a personal masterpiece. Ingredients can quickly dry out on the grill, so be sure to include dressings like pesto, hummus or herb-infused olive oil.

Re-imagine favorites off the grill. A sizzling steak sprinkled with blue cheese is a classic barbecue choice, but try serving it on grilled flatbread for a new menu option that is sure to delight. To make a Steak and Blue Cheese Flatbread, grill a flatbread for a few minutes and top with hummus and flank steak to add a bright flavor and mouthwatering texture to your dish. An option like Sabra Hummus is available in more than a dozen flavors to complement your favorite dishes.

Incorporate non-traditional ideas. While many backyard cookouts feature meat, veggies like corn, asparagus and mushrooms can add big flavors for those with different dietary restrictions. Choose your desired produce and grill until tender then add light seasoning for a fresh take on summer grilling with a dish such as this Vegan Garden Flatbread.

Look for more recipes to serve this summer at Sabra.com/flatbread.

Steak and Blue Cheese Flatbread

Yield: 1 flatbread

  • 1          flatbread, any variety
  • 3          tablespoons Sabra Classic Hummus
  • 1/2       cup fresh arugula, rinsed and dried
  • 4          ounces thinly sliced, cooked flank steak
  • 1/4       cup crumbled blue cheese
  • thinly sliced red onion (optional)
  • salt, to taste
  • pepper, to taste
  1. Heat grill (or oven) to 450° F; bake flatbread 3-5 minutes until it begins to crisp.
  2. Spread hummus onto flatbread. Layer arugula (reserving 3-4 leaves to garnish), steak and crumbled blue cheese. Top with onion, if desired.
  3. Place on grill, close lid and cook 3-5 minutes (if using oven, broil approximately 2 minutes).
  4. Add salt and pepper, to taste, before serving.

Vegan Garden Flatbread

Yield: 1 flatbread

  • 1          flatbread, any variety
  • 2          tablespoons basil pesto (prepared or homemade)
  • 2          tablespoons Sabra Classic Hummus
  • 3-4       white button mushrooms
  • 2          tablespoons corn (fresh or frozen)
  • 3          spears asparagus, cooked until just tender
  • 1/4       cup vegan mozzarella cheese, shredded
  • olive oil
  • red pepper flakes (optional)
  • salt, to taste
  • pepper, to taste
  1. Heat grill (or oven) to 450° F; bake flatbread 3-5 minutes until it begins to crisp.
  2. Spread pesto, followed by hummus, over flatbread then layer mushrooms, corn and asparagus. Top with shredded mozzarella cheese.
  3. Place on grill, close lid and cook 3-5 minutes (if using oven, broil approximately 3 minutes).
  4. Drizzle with olive oil; sprinkle with red pepper flakes, if desired. Add salt and pepper, to taste, before serving.

Source: Sabra

Appetizers & Sides 25 April 2019

How to Create Fresh Spring Flavors

(Family Features) When it comes to healthy eating, looking for nutrient-rich foods to include in your diet is one of the more important goals. However, when warmer weather is in full swing, it may be tricky to incorporate nourishing foods that are versatile enough for grilling season.

For a keto- and paleo-friendly option ideal for grilling, consider using asparagus to please your crowd. With its peak season typically running through May and June, this vegetable can provide a much-needed flare to your seasonal feasts and be eaten warm or cold in appetizers, salads, side dishes and more.

Keep in mind this multiuse food aligns with a variety of cooking methods, according to the Michigan Asparagus Advisory Board: saute 3 minutes, grill 5 minutes, steam 5 minutes or roast 15 minutes. 

In addition to quick and easy preparation, asparagus also allows for loads of wholesome health benefits with its low-calorie qualities and sources of fiber, folate and vitamins. To get the most nutritional value out of your asparagus, consider buying the veggie when it’s in-season from your local area instead of purchasing imported asparagus. Grown by over 100 family farmers in the United States, Michigan asparagus can be used in a tasty, savory dish like Grilled Bacon-Wrapped Asparagus for a fresh family meal.

For more asparagus-inspired recipes and information, visit michiganasparagus.org .

Grilled Bacon-Wrapped Asparagus

Prep time: 5 minutes
Cook time: 8 minutes
Servings: 6-8

  • 1          pound Michigan Asparagus
  • olive oil
  • 1          package uncooked bacon, thin sliced
  • balsamic glaze (optional)
  • salt, to taste
  • pepper, to taste
  1. Wash asparagus and trim ends.
  2. Place asparagus on tray and drizzle with olive oil. Toss to coat.
  3. Wrap 2-3 spears with one slice bacon. Repeat with remaining asparagus and bacon.
  4. Heat grill to medium heat and clean grates.
  5. Place asparagus bundles on grill and cook 3-4 minutes per side, or until bacon is crispy.
  6. During last minute of grilling, brush asparagus bunches with balsamic glaze, if desired. Avoid adding glaze too soon or it may burn.
  7. Add salt and pepper, to taste.

Photo courtesy of Getty Images

Source: Michigan Asparagus Advisory Board

Meal Ideas 01 July 2018

Fresh, Family-Friendly Flavors

(Family Features) One of the best parts of warmer weather for many families is the availability of fresh ingredients for meals at home. The unique tastes provide a variety of recipes that can be prepared with everyone in mind, including crisp flavors to help satisfy adults and kids alike.

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For example, Michigan asparagus is hand-harvested at more than 120 family farms, meaning each spear is snapped at its optimal point to produce an all-edible product with no woody ends.

To help keep that fresh-picked flavor, the Michigan Asparagus Advisory Board recommends storing asparagus upright in about an inch of water after trimming the ends. Loosely cover the container with plastic and keep it refrigerated.

Whether you’re enjoying it blanched, roasted or on the grill, it’s a perfect complement for warmer weather. This Asparagus Crust White Chicken Pizza from author Gina Ferwerda is a creative take on the seasonal vegetable. Find more inspiration in Ferwerda’s cookbook, “Meals from the Mitten.”

For more information and recipes, visit michiganasparagus.org .
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Asparagus Crust White Chicken Pizza

Recipe courtesy of Gina Ferwerda on behalf of the Michigan Asparagus Advisory Board
Servings: 4

Asparagus Crust:

  • 2          cups cut-up fresh or frozen Michigan asparagus, blanched
  • 1          egg
  • 2/3       cup grated Parmesan cheese
  • 2/3       cup shredded mozzarella cheese
  • 1          tablespoon lemon pepper seasoning


White Sauce:

  • 2          tablespoons butter
  • 1/4       cup chopped leeks
  • 1          clove garlic, minced
  • 1          tablespoon flour
  • 3/4       cup milk
  • 1/4       cup grated Parmesan cheese
  • 1          cup cubed rotisserie chicken
  • 1          cup shredded mozzarella cheese
  • 1/2       cup frozen green peas, thawed
  • 1/2       cup cut-up fresh or frozen Michigan asparagus, blanched and seasoned with avocado oil and lemon pepper seasoning
  • 1/4       cup chopped prosciutto
  • fresh chives, for garnish
  • fresh basil, for garnish
  1. Heat oven to 375° F.
  2. To make Asparagus Crust: In food processor, puree blanched asparagus until smooth. In large bowl, mix asparagus puree, egg, Parmesan, mozzarella and lemon pepper seasoning until thoroughly combined.
  3. Press asparagus mixture into circular shape on parchment paper-lined pizza stone or baking sheet. Place layer of paper towel over crust and gently press down to remove excess moisture. Repeat until paper towel is no longer absorbing moisture. Discard wet paper towels.
  4. Bake 12-13 minutes.
  5. To make White Sauce: In saucepan over medium heat, cook butter, leeks and garlic 3-4 minutes. Slowly whisk in flour and cook 1-2 minutes. Slowly add in milk, continue whisking and cook until thickened. Add Parmesan then remove from heat and set aside.
  6. Pour white sauce over partially baked asparagus crust and top with chicken and mozzarella. Add peas, asparagus and prosciutto. Bake 5-8 minutes, or until cheese is thoroughly melted. Garnish with fresh chives or basil.

Photo courtesy of Getty Images (Asparagus on the grill)

Source: Michigan Asparagus Advisory Board

Meal Ideas 30 January 2019

Find Better Balance for Family Meals this Year

(Family Features) This New Year, set a realistic resolution to take time to sit down with your family and eat balanced meals together. A few simple solutions and a dash of inspiration are all you need to set the tone for a year of health and wellness.

13583 lasagna

Last year, Americans were only meeting the U.S. Department of Agriculture’s MyPlate recommendations for vegetables, fruit, protein, dairy and grain consumption one week out of the entire year. While many families try to cook nutritious meals at home, a balanced plate can be hard to achieve. Educational programs, such as Nestlé’s Balance Your Plate, make it simple to create delicious and balanced meals by pairing frozen prepared meals and pizzas with made-from-scratch side dishes, which makes meeting the dietary guidelines a more attainable goal.

Frozen entrees are a convenient starting point for a well-rounded meal.

“It’s so important to me that we sit down as a family and have a nutritious meal,” said Kim Stoegbauer, creative director and founder of The TomKat Studio, who created a few easy ways to add some special touches to your next family dinner.

By pairing Stouffer’s Lasagna with Meat & Sauce, made with ingredients you would find in your own kitchen cupboard, with a homemade Panzanella Salad and Garlic Roasted Asparagus with Tomatoes and Balsamic, Stoegbauer demonstrates how easy it is to create a family-friendly meal without the hassle.

“It’s a frozen entree that you can feel good about feeding your family, especially paired with some delicious and easy-to-prepare sides,” Stoegbauer said.

Find more simple, delicious and well-balanced meal ideas to share with your family at nestleusa.com/nutrition/balance.

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Panzanella Salad

Recipe courtesy of The TomKat Studio blog on behalf of Stouffer’s
Serves: 8-10

  • 1          whole wheat baguette, cut into 1-inch cubes
  • 4          tablespoons extra-virgin olive oil, divided
  • 2          cloves garlic, minced
  • 1          tablespoon Dijon mustard
  • 3          tablespoons red wine vinegar
  • salt, to taste
  • pepper, to taste
  • 1          cup grape tomatoes, halved
  • 1          hothouse cucumber, diced
  • 3          assorted bell peppers, diced
  • 1/2       red onion, diced
  • 10        sprigs basil leaves, julienned
  1. Heat oven to 350° F.
  2. On baking sheet, spread bread in single layer and drizzle with 1 tablespoon olive oil. Bake 20 minutes, or until golden brown. Remove and set aside.
  3. In bowl, whisk together garlic, mustard, vinegar, salt and pepper with remaining olive oil to make vinaigrette. 
  4. In large bowl, toss ingredients together, making sure to coat all ingredients with vinaigrette. Serve immediately.

Garlic Roasted Asparagus with Tomatoes and Balsamic

Recipe courtesy of The TomKat Studio blog on behalf of Stouffer’s
Serves: 6

  • 2          pounds asparagus, ends trimmed
  • 1          pint cherry tomatoes 
  • 4          garlic cloves, minced
  • salt, to taste
  • black pepper, to taste
  • reduced balsamic vinegar
  1. Heat oven to 375° F. 
  2. On baking sheet, toss together all ingredients, except balsamic vinegar. Roast 15 minutes, or until asparagus is tender. Transfer asparagus and tomatoes to platter. Drizzle with reduced balsamic vinegar to taste and serve.

Tip: Add some leftover fresh basil to the top of your lasagna for a pretty and flavorful garnish that complements your sides.

Source: Stouffer’s

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