recipes

Meal Ideas 04 May 2021

Power Up Athletic Performance with Real Milk-Inspired Dishes

(Family Features) From little ones learning the game to professional athletes pushing sports to new levels, nutrition impacts the ability to re-energize, stay hydrated and reach peak performance. Now, new data shows that one naturally nutrient-rich beverage provides more benefits than previously thought: dairy milk.

For years, real milk has been recognized as a powerhouse beverage that delivers nine essential nutrients, including calcium, protein and vitamin D. However, updated nutrient daily values for nutrition labeling and more robust government nutrition databases have provided data that shows real milk delivers 13 essential nutrients, making it a good or excellent source of four more vital nutrients: potassium, zinc, selenium and iodine. These nutrients help build strong bones, maintain a healthy immune system and maintain your central nervous system, all of which directly impact athletic performance.

“As a kid, you thought of dairy milk as the drink that helped you grow and have strong bones,” said Briana Butler, MCN, RDN, LD, a performance and sports dietitian who advises athletes. “As you get older and start paying more attention to drinks’ attributes, you realize that truth applies to adults and athletes as well. Real milk is a trustworthy and nutrient-rich way to repair, rehydrate and replenish muscles and bodies. It is truly an undeniable favorite of mine to fuel performance.”

As the “original sports drink,” real milk has fueled athletes for centuries and offers a natural nutrient combination not found in formulated sports drinks. It provides benefits for fitness enthusiasts of all ages including building lean muscle, maintaining strong bones and supporting a healthy immune system.

With 13 nutrients, real milk isn’t just the ultimate training fuel, it also makes your favorite recipes more tasty and nutritious. Dishes such as Zucchini Oatmeal Muffins are made in just 15 minutes and are a quick and nutritious snack that can be enjoyed on the go, crumbled over yogurt or paired with eggs for a morning power-up. You can also try Rattle Snake Pasta, a better-for-you version of a family favorite that combines rotisserie chicken, peppers and linguine.

Visit gonnaneedmilk.com for more information on real milk’s nutrition and for milk-inspired meals.

Rattle Snake Pasta

Recipe courtesy of registered dietitian Bri Butler and Power Portions
Total time: 15 minutes
Servings: 6

  • 1/4       cup buttery spread
  • 2          tablespoons all-purpose flour
  • 3/4       cup dairy milk (2% recommended)
  • 1/2       cup vegetable broth
  • 1          tablespoon vegetable base
  • 1/2       cup Parmesan cheese, shredded
  • salt, to taste (optional)
  • pepper, to taste (optional)
  • 1/4       cup pickled jalapeno slices
  • 3          tablespoons minced garlic
  • 10        ounces cooked rotisserie chicken, shredded
  • 1          green bell pepper, sliced
  • 1          red bell pepper, sliced
  • 1          handful fresh cilantro, minced
  • 1          pound whole-wheat linguini, cooked
  1. In medium pot, melt buttery spread then add flour; mix well. Slowly add dairy milk and vegetable broth, stirring well.
  2. Add vegetable broth and Parmesan cheese; heat slowly until thickened. Add salt and pepper, to taste, if desired.
  3. Add jalapenos, garlic, bell peppers and roasted chicken; heat thoroughly.
  4. Serve over cooked linguini.

Zucchini Oatmeal Muffins

Recipe courtesy of registered dietitian Bri Butler and Power Portions
Total time: 15 minutes
Servings: 12

  • 1          zucchini
  • 1 1/2    cups dairy milk (2% recommended)
  • 3          bananas
  • 6          pieces pitted Deglet Noor dates
  • 1          teaspoon vanilla extract
  • 2          tablespoons safflower oil
  • 2 1/2    cups old-fashioned oats
  • 1 1/2    teaspoons baking powder
  • 1 1/2    teaspoons salt
  • 1          teaspoon ground cinnamon
  1. Preheat oven to 350 F.
  2. Grate zucchini. Using kitchen towel or cheesecloth, wring as much water as possible. Set aside.
  3. In blender, blend dairy milk, banana, dates, vanilla and oil until smooth. Set aside.
  4. In large bowl, combine oats, baking powder, salt and cinnamon.
  5. Combine milk mixture, zucchini and oat mixture until well combined. Pour into coated 12-muffin pan.
  6. Cook 30 minutes, or until golden brown.
  7. Tips: Pair muffin (counts as one grain) with eggs and unsweetened nut butter for a balanced meal. Crumble over plain yogurt for parfait twist.

 

Photos courtesy of Getty Images

Source: MilkPEP

Meal Ideas 06 January 2021

Power Family Meals with Protein-Packed Peanuts

(Family Features) Starting fresh with a new year is a chance to hit the reset button for many people, and your family can use this opportunity to rethink homemade meals while striving for nutritious (and still delicious) dishes. From snacks to the main course each evening, the options are nearly endless for planning a revamped menu with healthier ingredients.

Dinnertime can be a cinch with Peanut Butter Chicken, a simple dish that takes less than 20 minutes to make when busy evenings call for a quick solution. If a veggie-based option aligns better with your family's desires, try Veggie Sammies with Peanut Butter Satay Sauce or go full-on comfort food with Very Vegan Peanut Butter Jackfruit Chili. Snacking doesn't have to mean forgoing your dedication to nutritious choices either - these Peanut Granola Bars can be your made-at-home masterpiece for adults and children to enjoy.

These recipes from the Georgia Peanut Commission are powered by peanuts, a nutrient-rich superfood that delivers 19 vitamins and 7 grams of protein per serving for a health benefit punch in each bite.

Discover more nutritious recipe ideas at gapeanuts.com.

Veggie Sammies with Peanut Butter Satay Sauce

Prep time: 30 minutes
Servings: 2

  • 4 tablespoons creamy peanut butter
  • 3 tablespoons lime juice
  • 2 tablespoons water
  • 4 teaspoons hoisin sauce
  • 2 teaspoons soy sauce
  • 2 teaspoons sriracha
  • 2 French baguette rolls (6 inches each)
  • 1/2 cup cucumber, sliced
  • 1/2 cup white onion, sliced into thin strips
  • 1/2 cup red bell pepper, sliced into thin strips
  • 1/2 cup purple cabbage
  • 1/2 cup fresh cilantro
  1. In small bowl, combine peanut butter, lime juice, water, hoisin sauce, soy sauce and sriracha; mix well.
  2. Spread sauce on both sides of each roll then layer with cucumber, onion and bell pepper. Top with cabbage and cilantro.

Very Vegan Peanut Butter Jackfruit Chili

Recipe courtesy of the National Peanut Board
Prep time: 5 minutes
Cook time: 35 minutes
Servings: 8

  • 2 teaspoons oil
  • 1/2 large white onion, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • 2 garlic cloves, chopped
  • 1/2 teaspoon salt
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 tablespoon tomato paste
  • 1 can crushed tomatoes
  • 1 can whole tomatoes
  • 2 cups water
  • 1 can red kidney beans, drained and rinsed
  • 1 can green jackfruit, drained and chopped
  • 1/4 cup peanut butter
  • cornbread (optional)
  • tortilla chips (optional)
  • cinnamon rolls (optional)
  1. eat large, heavy-bottomed pot over medium heat. Add oil, onion and peppers; cook 3 minutes, stirring often. Add garlic, salt, cumin, chili powder and tomato paste, stirring to coat. Cook 1-2 minutes, stirring constantly, then stir in crushed tomatoes, whole tomatoes, water, kidney beans and jackfruit; bring to boil then reduce heat to medium-low. Simmer 25-30 minutes. Stir in peanut butter and simmer 5 minutes.
  2. Serve with cornbread, tortilla chips or cinnamon rolls, if desired.

Peanut Granola Bars

Prep time: 10 minutes
Cook time: 6 minutes, plus 30-45 minutes cooling time
Servings: 12-14

  • 1/2 cup honey
  • 6 tablespoons unsalted butter
  • 2 tablespoons creamy peanut butter
  • 1/2 cup light brown sugar, firmly packed
  • 1 teaspoon vanilla
  • 1/4 teaspoon salt
  • 2 cups rolled oats (quick or regular)
  • 1 cup bran flakes
  • 1 cup sweetened coconut flakes
  • 1 cup dried fruit (raisins, blueberries or cranberries)
  • 1 cup roasted peanuts, chopped
  1. In large, shallow, microwavable dish, combine honey, butter, peanut butter, brown sugar, vanilla and salt. Microwave at 50% power 2 minutes then whisk to combine and microwave at 50% power 2 minutes.
  2. Add oats, bran flakes, coconut flakes, dried fruit and peanuts; stir to combine. Microwave on high 1 minute. Stir and microwave 30 seconds.
  3. Press mixture into 13-by-9-inch baking dish lined with parchment or wax paper with some extra hanging over edges to easily lift bars out. Use bottom of glass wrapped with plastic wrap to press granola mixture firmly into pan. Allow to cool completely 30-45 minutes. Cut into 12-14 bars.

Peanut Butter Chicken

Recipe courtesy of "Unsophisticook"
Prep time: 5 minutes
Cook time: 12 minutes
Yield: 6 cups

Peanut Sauce:

  • 1/2 cup creamy natural peanut butter
  • 3 tablespoons sweet red chili sauce
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon soy sauce
  • 1 tablespoon honey
  • 1/8-1/4 cup hot water (optional)
  • chopped unsalted roasted peanuts (optional)
     
  • 2 tablespoons olive oil or avocado oil
  • 1 1/2 pounds boneless skinless chicken breasts, diced into 1-inch cubes
  • 1 tablespoon soy sauce
  • 3/4 cup peanut sauce
  • cooked brown rice
  • assorted bell peppers, sliced
  • chopped unsalted roasted peanuts (optional)
  1. To make peanut sauce: In small glass bowl, whisk peanut butter, sweet red chili sauce, apple cider vinegar, soy sauce and honey until blended smoothly.
  2. Thin sauce with hot water to desired consistency. Garnish with chopped unsalted roasted peanuts, if desired.
  3. To make chicken: In large skillet over medium-high heat, drizzle oil. Add diced chicken then pour soy sauce over top. Saute about 10-12 minutes until chicken is fully cooked.
  4. Serve with peanut sauce, brown rice and colorful sliced veggies. Garnish with chopped unsalted roasted peanuts, if desired.

Source: Georgia Peanut Commission

Dessert 11 September 2020

Family Foods to Fuel Education

A Sweet School Day Treat

A long day of learning and activities calls for a well-deserved snack, and cookies are just the solution for many families.

Soft, chewy oatmeal cookies sandwiched together with a fluffy vanilla bean buttercream create the perfect treat with these Homemade Oatmeal Creme Cookies. Because they take just an hour to create using flavor-boosting ingredients like Domino sugars, you’re left with plenty of time for helping with homework or simply enjoying moments together with loved ones.

Find more dessert inspiration at DominoSugar.com.

Homemade Oatmeal Creme Cookies

Recipe courtesy of Michael Johnson on behalf of Domino Sugar
Prep time: 45 minutes
Cook time: 15 minutes
Servings: 10-12

Oatmeal Cookies:

  • 1          cup unsalted butter, room temperature
  • 1          cup Domino Dark Brown Sugar
  • 1/2       cup Domino Golden Sugar
  • 2          large eggs
  • 2          teaspoons vanilla extract
  • 1 1/2    cups all-purpose flour
  • 1          teaspoon baking soda
  • 1/2       teaspoon coarse sea salt
  • 3/4       teaspoon ground cinnamon
  • 1/4       teaspoon ground cloves
  • 3          cups rolled old-fashioned oats

Vanilla Bean Creme Filling:

  • 3/4       cup unsalted butter, room temperature
  • 2 1/2    cups Domino Confectioners’ Sugar
  • 1          teaspoon vanilla bean paste or vanilla extract
  • 1          tablespoon heavy cream
  1. To make Oatmeal Cookies: Preheat oven to 350 F. Line baking sheet with parchment paper and set aside.
  2. In bowl of stand mixer fitted with paddle attachment or in large bowl with electric mixer, cream butter, brown sugar and golden sugar on medium-high speed until light and creamy, about 2 minutes. Add eggs and vanilla; mix until combined, scraping down sides of bowl as needed. Set aside.
  3. In medium bowl, whisk flour, baking soda, salt, cinnamon, cloves and oats. With mixer on low, slowly add oat mixture to wet ingredients, mixing until just combined.
  4. Using large cookie scoop, scoop dough onto prepared baking sheet, leaving about 2 1/2 inches between each cookie. Bake 12-14 minutes, or until lightly golden brown around edges. Allow cookies to sit on pan about 3 minutes before removing to wire rack to cool completely.
  5. To make Vanilla Bean Creme Filling: In bowl of stand mixer fitted with paddle attachment or in large bowl with electric mixer, beat butter on medium-high speed until light and fluffy, about 5 minutes.
  6. Turn speed to low and gradually add confectioners’ sugar, mixing until completely incorporated. Add vanilla bean paste and heavy cream; mix until combined.
  7. Turn mixer to medium-high speed and beat 3-5 minutes until buttercream is fluffy. If necessary, add cream 1 teaspoon at a time until desired consistency.
  8. To fill and assemble, pipe or spread about 1 1/2 tablespoons Vanilla Bean Creme Filling on bottom halves of Oatmeal Cookies; top with remaining halves.

Source: Domino Sugar

Dessert 12 August 2020

Enjoy Seasonal Favorites with Fall Comfort Foods

(Family Features) While this autumn season will likely look different than years past, wholesome meals celebrating fall flavors provide something to look forward to. Eating foods like walnuts, colorful fruits and vegetables, and whole grains can be a solution for improving overall well-being in an enjoyable, delicious way.

Along with fall favorites like root vegetables, Brussels sprouts, apples and cranberries, kitchen staples like walnuts also have their own prime season. Walnuts harvested during autumn from the fertile soils of California supply more than 99% of walnuts in the U.S. and more than half of the world’s walnut trade.

Each harvest produces enough walnuts for you to enjoy the tasty and nutrient rich benefits year-round. Pro tip: Storing them in the fridge or freezer maintains freshness longer.

Welcome the flavors of fall with this Apple Pear Walnut Crisp and Pumpkin Walnut Sage Risotto, and find more recipes to celebrate the season at walnuts.org/fall-favorites.

Apple Pear Walnut Crisp

Total time: 1 hour, 5 minutes
Servings: 4

Walnut Crisp Topping:

  • 1 1/2    cups California walnuts, divided
  • 1/4       cup all-purpose flour
  • 1/3       cup brown sugar
  • 1/2       cup quick-cooking oats
  • 1/2       teaspoon ground cinnamon
  • 1/2       cup butter, chilled and sliced into 1-tablespoon pieces

Apple Pear Filling:

  • 3          Granny Smith apples, peeled and sliced into 1/4-inch slices
  • 2          D’Anjou pears, peeled and sliced into 1/4-inch slices
  • 1/2       cup granulated sugar
  • 2          tablespoons cornstarch
  • 1          teaspoon cinnamon
  • 1/8       teaspoon salt
  • 1          tablespoon lemon juice
  • ice cream (optional)
  • caramel sauce (optional)
  1. To make walnut crisp topping: In food processor, pulse 1 cup walnuts until finely ground.
  2. In small bowl, combine ground walnuts, flour, brown sugar, oats and cinnamon. Cut butter into mixture until coarse crumb forms.
  3. Coarsely chop remaining walnuts and stir into crumb mixture until incorporated. Set aside.
  4. To make apple pear filling: Preheat oven to 350 F.
  5. In bowl, toss apples, pears, sugar, cornstarch, cinnamon, salt and lemon juice.
  6. Place fruit mixture in bottom of 10-inch cast-iron pan or baking dish.
  7. Sprinkle walnut crisp topping mixture over fruit.
  8. Bake 45 minutes, or until fruit mixture is hot and bubbly and topping is golden brown.
  9. Top with ice cream and caramel sauce, if desired.

Pumpkin Walnut Sage Risotto

Total time: 30 minutes
Servings: 6

Risotto:

  • 6          cups vegetable stock
  • 1/4       cup olive oil
  • 1/2       large yellow onion, finely diced
  • 1 1/2    cups Arborio rice
  • 1          cup pumpkin puree
  • 1/4       cup grated pecorino cheese

Walnut Sage Pesto:

  • 2          cloves fresh garlic
  • 1          cup California walnuts
  • 1/2       cup fresh sage leaves, plus additional for garnish, if desired
  • 1/2       cup grated pecorino cheese, plus additional for garnish, if desired
  • 2          tablespoons olive oil
  • kosher salt, to taste
  • black pepper, to taste
  1. To make risotto: In medium pot over medium-low heat, heat vegetable stock.
  2. In large, heavy pot over medium heat, heat olive oil. Add onion and cook, stirring often, 5 minutes, or until soft.
  3. Add rice and cook, stirring often, 2-3 minutes until rice is translucent except for white center.
  4. Add hot stock 1 cup at a time, stirring frequently. As stock is absorbed, add another cup. Continue until all stock has been incorporated and rice is cooked al dente, about 20 minutes. Stir in pumpkin and cheese.
  5. To make walnut sage pesto: In bowl of food processor, combine garlic and walnuts; pulse until minced. Add 1/2 cup sage leaves, 1/2 cup cheese and olive oil; pulse until coarse pesto forms. Season with salt, to taste.
  6. In final few minutes, add 1/2 cup walnut sage pesto to risotto, stirring until well incorporated. Season with kosher salt and black pepper, to taste. Garnish with remaining pesto, cheese and fresh sage, if desired.

Source: California Walnuts

Videos 11 June 2020

Cheesecake Cupcakes with Oat & Walnut Crust

(Family Features) Make family meals part of your home by digging into kid-friendly desserts like these Cheesecake Cupcakes with Oat and Walnut Crust, and join the Family Meals Movement, which encourages Americans to pledge to share one more family breakfast, lunch or dinner at home per week. Find tips, recipes and ways to increase your family meal frequency at familymealsmovement.org.

Cheesecake Cupcakes with Oat and Walnut Crust

Recipe courtesy of Liz Weiss on behalf of the FMI Foundation

Crust:

  • 1/2       cup old-fashioned or quick oats
  • 1/2       cup walnut halves or pieces
  • 1          tablespoon extra-virgin olive oil
  • 1          tablespoon butter, melted
  • 1          tablespoon granulated sugar
  • 1/2       teaspoon ground cinnamon
  • 1          pinch salt

Filling:

  • 1          package (8 ounces) light cream cheese, at room temperature
  • 1/4       cup granulated sugar
  • 1          large egg
  • 1/2       tablespoon cornstarch
  • 1/2       lemon, zest only
  • 1/2       teaspoon vanilla extract

Toppings (optional):

  • plain or vanilla Greek yogurt
  • sliced strawberries
  • sliced raspberries
  • sliced blueberries
  • fresh mint
  • toasted coconut flakes
  • agave
  • sliced almonds
  • lemon zest
  1. Preheat oven to 350 F.
  2. Line cupcake pan with eight paper baking cups and set aside.
  3. To make crust: In bowl of food processor, pulse oats and walnuts until coarsely ground. Add olive oil, butter, sugar, cinnamon and salt; pulse until evenly moistened and combined.
  4. Press 1 tablespoon of mixture firmly onto bottoms of cups. Bake 7 minutes until cooked.
  5. To make filling: In medium bowl, beat cream cheese and sugar until smooth and creamy. Add egg, cornstarch, lemon zest and vanilla; continue beating until well combined.
  6. Spoon mixture evenly into muffin cups. Bake 20-22 minutes until cream cheese mixture is set. Remove from oven and cool in tins about 10 minutes. Transfer to wire rack and cool completely. Place in refrigerator and chill completely before serving or decorating with yogurt, strawberries, raspberries, blueberries, mint, coconut flakes, agave, almonds and lemon zest, if desired.

Source:  FMI Foundation

Breakfast & Brunch 28 April 2020

Make-Ahead Breakfasts for Easier Mornings

(Family Features) If you’re juggling a new set of responsibilities right now, you’re not alone. Those busy mornings may still pose challenges even if your commute no longer exists.

Making breakfast in advance can give you a few extra minutes to move your body, center your mind or simply hit the snooze button one more time and still put a delicious, nutritious breakfast on the table. Aim to use ingredients with a mix of protein, fiber and good fats to keep you full and energized for whatever the day has in store. 

Take morning meal prep off your plate for days at a time by making a batch of No-Bake Walnut, Cocoa and Cherry Bars or Savory Walnut Egg Cups, which can be made with mostly pantry staples or frozen ingredients to help limit trips to the grocery store.

Find more make-ahead recipes for any meal of the day at walnuts.org/meal-prep. 

Savory Walnut Egg Cups

Total time: 1 hour, 15 minutes
Servings: 12

  • Nonstick cooking spray
  • 1 1/2    cups old-fashioned oats
  • 3/4       cup chopped walnuts
  • 1/4       cup extra-virgin olive oil
  • 1/4       teaspoon salt
  • 2          tablespoons cold water
  • 9          large eggs
  • 1/2       teaspoon garlic powder
  • 1          teaspoon dried oregano leaves
  • 1          tablespoon stone ground Dijon mustard
  • 1          cup baby spinach, coarsely chopped
  • 1          small red bell pepper, diced
  • 3/4       cup extra sharp shredded cheddar cheese
  1. Heat oven to 350° F and generously spray 12-cup muffin pan with nonstick cooking spray.
  2. In bowl of food processor, pulse oats until fine and flour-like. Add walnuts and pulse until blended with oat flour. Pulse in olive oil, salt and water until mixture comes together.
  3. Spoon walnut-oat crust mixture evenly (about 1 1/4 tablespoons each) into each muffin cup and press into bottom and partially up sides. Bake 25 minutes until crust begins to brown. Cool on wire rack 10 minutes.
  4. In large bowl, whisk eggs, garlic powder, oregano and mustard until well combined. Stir in spinach, bell pepper and cheese.
  5. Fill each muffin cup evenly with egg-veggie mixture and bake 20 minutes, or until eggs are set. Cool slightly on wire rack before removing egg cups by carefully inserting sharp knife between crust and muffin pan.

No-Bake Walnut, Cocoa and Cherry Bars

Total time:15 minutes
Servings: 9

  • 1/2       cup old-fashioned oats
  • 1          cup (about 12) pitted medjool dates
  • 1/2       cup shelled walnuts
  • 1/2       cup unsweetened dried cherries
  • 2          tablespoons unsweetened cocoa powder
  • 1/2       teaspoon salt
  1. In large food processor bowl, combine oats, dates, walnuts, cherries, cocoa powder and salt. Process 1-2 minutes, or until mixture resembles crumbly dough.
  2. Turn mixture onto wax paper and shape evenly into 1/2-inch thick rectangle.
  3. Chill at least 1 hour and cut into nine bars.

Source:  California Walnuts

Breakfast & Brunch 02 March 2020

Seasonal Brunch Ideas with an Original Farm-to-Table Ingredient

(Family Features) Brunch with family and friends can be a treat any time of the year, but spring’s fresh, seasonal ingredients and warmer days practically beg loved ones to gather for the morning meal.

These cute, kid-friendly Bunny Oatmeal and Easy Egg Casserole recipes are simple and made with real foods like milk, bringing richness and flavor, and ingredients you can feel good serving to kids.

Whether it’s skim milk for lighter lattes with friends, 2% milk to wash down birthday cake or strawberry milk for a sweet celebration surrounding the game-winning goal, milk’s already a part of the foods – and meaningful moments – that matter.

For more kid-friendly, seasonal recipe ideas, visit milklife.com.

Bunny Oatmeal

Recipe courtesy of Tiffany Edwards of Creme de la Crumb on behalf of Milk Life
Servings: 1

  • 1/3       cup instant oats
  • 3/4       cup fat-free milk
  • 1/4       teaspoon cinnamon
  • 1/4       teaspoon vanilla
  • 1          teaspoon brown sugar
  • 2/3       small banana
  • 2          fresh blueberries
  • 1/2       small strawberry
  • chocolate syrup (optional)
  • 1          glass milk (8 ounces)
  1. In microwave-safe bowl, stir oats, milk, cinnamon, vanilla and brown sugar. Microwave on high 30-60 seconds and stir.
  2. Cut banana in half crosswise. Cut 1 1/8-inch thick coin slice from flat ends of each banana half. Place two banana slices in upper third of oatmeal bowl, side by side, to make eyes. Top each banana slice with one blueberry.
  3. Place remaining banana halves at top of bowl, hanging out, to create ears.
  4. Place strawberry in middle of bowl to make nose then drizzle chocolate, if desired, to make mouth and whiskers.
  5. Serve with 8-ounce glass of real milk for added nutrition.

Nutritional information per serving: 320 calories; 2 g fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium. Nutrition figures based on using fat-free milk and include 8-ounce glass of milk.  

Easy Egg Casserole

Recipe courtesy of Milk Life
Servings: 1

  •             Nonstick cooking spray
  • 1          cup lean ham, cubed
  • 1          cup frozen seasoned potatoes with fresh onions and peppers
  • 3/4       cup fresh spinach, chopped
  • 1/2       cup low-fat cheddar or Swiss cheese, shredded
  • 6          eggs
  • 3/4       cup fat-free milk
  • 1          glass milk (8 ounces)
  1. Heat oven to 375° F. Lightly coat 8-by-8-inch casserole dish with nonstick cooking spray. In bottom of casserole dish, arrange ham, potatoes, spinach and cheese.
  2. In large bowl, beat eggs and milk. Pour mixture over ingredients in casserole dish. Bake 25-30 minutes, or until lightly browned and puffed.
  3. Serve with 8-ounce glass of real milk for added nutrition.

Nutritional information per serving: 350 calories; 9 g fat; 3 g saturated fat; 350 mg cholesterol; 32 g protein; 34 g carbohydrates; 2 g fiber; 630 mg sodium; 500 mg calcium. Nutrition figures based on using fat-free milk and include 8-ounce glass of milk.

Source:  MilkPEP

Breakfast & Brunch 09 August 2019

An Easy Solution to After-School Snacking

(Family Features) The early morning chaos and activity-packed evenings of the back-to-school season can make finding time to connect challenging. Throughout the day, there can be small windows of time that your family can make the most of – even if only for a few moments that matter.

“As a busy mom, I know how hard it can be to find time to slow down with the kids,” said Dr. Tanya Altmann, pediatrician and parenting expert. “After-school snack time is my secret weapon. It’s a time we can all pause for a few minutes before running out the door to soccer or starting homework. As a doctor, I’ll take any extra opportunity to provide the nutrients my kids need. That’s why I focus on nutrient-rich snacks, which always include milk in our house.”

Most Americans, including kids, fall short on the recommended three daily servings of real milk and milk products for kids ages 9 and up, according to the USDA Dietary Guidelines Advisory Committee. Adding real dairy milk to afternoon snack time is an easy way to get kids nutrients they need to grow up strong, which is one less thing for parents to worry about.

“The great thing about milk is that kids already love it, so it’s an easy way to get protein and other essential nutrients they need to fuel their after-school activities and meals,” pediatrician Dr. Ilan Shapiro said. “It’s not a battle to get them to drink it like so many foods can be.”

You can make the most of snack time with simple, fun recipe ideas like Harvest Fruit and Oat Energy Bites, which are a quick way to fuel up. Pairing these with an 8-ounce glass of real milk provides protein and essential nutrients kids need to power through after-school homework or activities.

Snacking recipes are not only easy to make, but also easy to plan. For more tasty on-the-go recipe ideas to try this back-to-school season, and to shop for ingredients, visit milklife.com.

Harvest Fruit and Oat Energy Bites

Recipe courtesy of Emily Caruso of Jelly Toast on behalf of Milk. Love What’s Real
Servings: 10, 2 bites per serving

  • 1/2       cup milk
  • 1 1/2    cups rolled oats, divided
  • 2          tablespoons almond nut butter
  • 2/3       cup dried apple rings, chopped (soft variety)
  • 1/2       teaspoon apple pie spice
  • 1          pinch salt
  • 1/4       cup dried cranberries or dried tart cherries
  • 2          tablespoons chopped pecans or almonds
  • 1          glass milk (8 ounces each) per serving
  1. In bowl of food processor or high-speed blender, combine milk, 1 cup rolled oats, nut butter, dried apple rings, apple pie spice and salt. Pulse until mixture becomes fairly smooth and holds together when rolled. Transfer mixture to medium size bowl.
  2. Stir in remaining oats, dried cranberries and chopped nuts. Roll mixture into tablespoon-sized balls and place on parchment paper-lined baking sheet. Chill 1 hour, or until firm. Keep bites covered and refrigerated up to 3 days.
  3. Pair each serving with 8-ounce glass milk.

Nutritional information per serving: 190 calories; 3.5 g fat; 0 g saturated fat; 5 mg cholesterol; 12 g protein; 28 g carbohydrates; 2 g fiber; 150 mg sodium; 334 mg calcium. Nutrition figures based on using fat-free milk and include 8-ounce glass fat-free milk.

 

Photo courtesy of Emily Caruso of Jelly Toast on behalf of Milk. Love What’s Real

Source: MilkPEP

Videos 02 April 2019

How to Make Cinnamon-Pecan Streusel Coffee Cake

(Family Features) This cake delivers a mild sweetness and crunchy topping that can delight nearly any guest.  Serve it warm with a side of ice cream or a light dusting of powdered sugar.

Find more dessert recipes at culinary.net.

Watch video to see how to make this delicious recipe!

Cinnamon-Pecan Streusel Coffee Cake

Nonstick cooking spray

Topping:

  • 3/4         cup old fashioned rolled oats
  • 1/3         cup flour
  • 1/3         cup light brown sugar, firmly packed
  • 1/4         cup pecans, chopped
  • 1/2         teaspoon ground cinnamon
  • 1/4         teaspoon salt
  • 5             tablespoons butter, softened

Cake:

  • 1-1/2     cups flour
  • 3/4         teaspoon baking powder
  • 1/2         teaspoon salt
  • 1/4         teaspoon baking soda
  • 8             ounces cream cheese
  • 3             tablespoons butter, softened
  • 1/2         cup sugar
  • 1             whole egg
  • 1             egg yolk
  • 5             tablespoons milk
  • 2             teaspoons vanilla extract
  1. Heat oven 350°F.
  2. Spray 9-inch round baking pan with nonstick cooking spray.
  3. To make topping: In medium bowl, combine oats, flour, brown sugar, pecans, cinnamon and salt.
  4. Using pastry blender, cut butter into mixture until blended.
  5. To make cake: In small bowl, combine flour, baking powder, salt and baking soda.
  6. In large bowl, mix cream cheese, butter and sugar. Beat mixture until smooth.
  7. Add egg and egg yolk, milk and vanilla extract. Beat mixture until smooth.
  8. Combine flour mixture with cream cheese mixture. Spread mixture in pan. Sprinkle topping over batter.
  9. Bake 35-40 minutes. Serve warm with ice cream or dust with powdered sugar.

Recipe adapted from Wilton.

Source: Culinary.net

Healthy 29 January 2019

Fuel Your Morning with Protein-Packed Recipes

(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.
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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.

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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

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