(Family Features) Introducing kids to unfamiliar flavors doesn’t have to be a frightful experience. Getting creative and taking cues from some beloved characters may be all it takes for families to explore produce in a new way and discover how delicious, satisfying and enjoyable fresh fruits and vegetables can be.

A passion for produce may begin with America’s favorites, like bananas, apples, citrus, celery, carrots and broccoli, but that’s just the beginning.

Whether it’s their angry names and tough exteriors, or simply a fear of the unknown about taste and preparation, dozens more diverse and exotic fruits and vegetables like dragon fruit, horned melon and Brussels sprouts are often the sources of produce paranoia.

An initiative from Dole, in collaboration with Disney and Pixar’s Monsters, Inc., is helping to take the scare out of specialty fruits and vegetables and widen America’s produce horizons. That’s because, like a good book or the characters in a beloved film, you can’t judge a fruit or vegetable by its appearance; nature’s true beauty often lies within.

The campaign offers character-inspired recipes, serving suggestions, digital and social activations, family-friendly activities, fun trivia and influencer partnerships that celebrate the not-so-scary world of the planet’s more unusual fresh bounty.

One easy way to introduce new flavors is by trying a variation of a familiar fruit or veggie. For example, there are more than 500 edible banana varieties in the world. You might sample a red banana or a Manzano, or even an ice cream banana, with a taste resembling vanilla custard.

These fun and kid-friendly Green Slime Nacho Cups feature plantains, for example, a member of the banana family with a different taste and texture than everyday yellow bananas – more firm and starchy like a potato. Increase your family’s produce intake even further with a Slippery Slimy Smoothie and Chicken Stuffed Roz Heads, which call for green grapes, celery, avocados, strawberries and blueberries.

Find more recipes and other not-so-scary fun at dole.com/Disney, and follow #Dole and #DoleRecipes.

Chicken Stuffed Roz Heads

Prep time: 15 minutes
Servings: 3

• 1          cup cubed, cooked chicken breast
• 1/2       cup DOLE® Green Grapes, halved
• 1/4       cup chopped Dole Celery
• 1/3       cup nonfat plain Greek yogurt
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 1 1/2    Dole Avocados, halved, pitted and peeled
• 6          whole-wheat pretzel twists
• 18        whole-wheat pretzel sticks
• 1          Dole Strawberry, sliced
• 3          dried, sweetened blueberries

1. In bowl, stir together chicken, grapes, celery, yogurt, salt and pepper.
2. Scoop three equal portions onto serving plate. Shape each into oval.
3. Top each with upside down avocado half.
4. Decorate each avocado half to resemble Roz’s face. Using sharp paring knife, trim each pretzel twist to create horn-rimmed glasses lens by cutting off double loop section of each pretzel twist and discarding or enjoying as snack, keeping single loop portion, which will become one lens. Two lenses are needed per Roz Head.
5. Place two pretzel lenses on each avocado to form glasses. Add pretzel stick to each side of avocado to form arms of glasses. Push four pretzel sticks into top of each avocado to form hair. Add strawberry slice, trimmed to look like lips for her mouth, and place blueberry on lower left side of face to form mole.

Green Slime Nacho Cups

Prep time: 5 minutes
Cook time: 20 minutes
Servings: 4

• 1          green starting to turn yellow DOLE® Plantain, peeled and thinly sliced on bias
• 1 1/2    teaspoons canola oil
• 1/4       teaspoon salt, divided
• 1          Dole Avocado, halved, pitted and peeled
• 1          tablespoon lime juice
• 1          clove garlic, minced
• 1/2       cup thinly shredded Dole Purple Cabbage

1. Preheat oven to 375 F. Toss plantain slices with canola oil and season with pinch of salt. On parchment paper-lined baking sheet, arrange slices in single layer with no overlapping.
2. Bake 18-20 minutes, or until crispy and lightly golden. Cool completely and set aside.
3. Using spoon, scoop flesh of avocado into small bowl and mash, reserving one half avocado shell. Stir mashed avocado with lime juice, garlic and remaining salt. Stir in slaw, reserving some for garnish. Scoop into reserved avocado shell and smooth top with back of spoon. Stick reserved cabbage shreds out of avocado mixture to look like hair.
4. Serve slime nacho cups with plantain chips.

Slippery Slimy Smoothie

Prep time:10 minutes
Servings: 2 (8 ounces each)

• 1/2       cup DOLE® Spinach
• 1          Dole Banana, peeled and frozen
• 1/2       cup Dole Green Grapes, frozen
• 1/3       cup cucumber, diced
• 1/2       cup Dole Pineapple
• 1/2       cup unsweetened vanilla almond milk
• 1/2       cup nonfat plain Greek yogurt
• 5          ice cubes

1. In blender, blend spinach, banana, grapes, cucumber, pineapple, almond milk, Greek yogurt and ice cubes until smooth.
2. Pour smoothie into two glasses and serve.

©2020 Disney/Pixar (Roz)

Source: Dole

(Family Features) Taking the fear out of trying unfamiliar produce is a simple way for parents to introduce children to fruits and veggies.

For example, these Green Slimesicles are a perfect way for kids to try spinach without even knowing it as it’s pureed with bananas and pineapple before freezing for a cool, refreshing treat.

Find more recipes and other not-so-scary fun at dole.com/Disney.

Watch video to see how to make this recipe!

Green Slimesicles

Total time: 15 minutes
Yield: 6 slimesicles

• 2          cups (about 1/2 package) packed DOLE® Spinach
• 1 1/2    Dole Bananas
• 1          cup chopped Dole Pineapple
• 1/2       cup water
• 1/2       teaspoon vanilla extract

1. In blender, puree spinach, bananas, pineapple, water and vanilla until smooth.
2. Pour into six ice pop molds 1/3 cup each. Freeze 4-6 hours, or until firm.

Tips: For refreshing twist, add a few mint leaves before pureeing. If you don’t have ice pop molds, pour into two standard ice cube trays and insert wooden sticks after freezing about 1 hour.

Source:Dole

(Family Features) While eating healthy and enjoying sweets seldom go hand-in-hand, choosing the right combination of nutritious ingredients can allow for guilt-free indulgences that shirks conventional dieting wisdom. In fact, some eating plans take it a step further by actually encouraging eating big in the evening when you’re naturally hungriest to help achieve your weight loss goals.

For example, “Always Eat After 7 PM,” written by Joel Marion, CISSN, NSCA-CPT, five-time best-selling e-book author and co-founder of the e-commerce supplement company BioTrust Nutrition, debunks popular diet myths and offers an easy-to-follow diet that accelerates fat-burning and allows you to indulge in your most intense cravings by eating the majority of your calories at night. The outlined plan features a 14-day “acceleration phase” designed for rapid results, a “main phase” when you’ll learn which fat-burning foods to eat to achieve your weight loss goals and a “lifestyle phase” to keep the weight off for good.

Conventional wisdom dictates that it’s best to avoid carbs, eat an early dinner and never eat immediately before bed. However, Marion debunks the myths underlying traditional dieting with a simple, highly effective weight loss program allowing readers to enjoy social dinners without restriction, satisfy nighttime hunger with fat-burning sweet and salty pre-bedtime snacks and indulge cravings with strategically timed cheat meals.

With straightforward food lists, easy-to-follow meal plans and recipes for each phase, this can be a simpler, more enjoyable way to lose weight without feeling restricted. Taken directly from the book, these recipes for No Bake Salted Caramel Bars, Cherry Garcia Ice Cream and Fruit Tarts can satisfy that sweet tooth before heading to bed.

Learn more about the diet and book at joelmarion.com.

Fruit Tarts

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 40 minutes
Cook time: 1 hour, 20 minutes
Servings: 20

Custard:

• 8          egg yolks
• 1          cup raw honey
• 1          tablespoon coconut flour
• 3          cans (13 2/3 ounces each) full-fat coconut milk
• 1          teaspoon vanilla extract
• 1/4       teaspoon lemon zest

Sugar Cookie Crust:

• 1/2       cup coconut oil, plus additional for greasing
• 1/2       cup palm shortening
• 1          cup coconut palm sugar
• 1          teaspoon baking soda
• 1          teaspoon cream of tartar
• 1/4       teaspoon salt
• 3          egg yolks
• 1⁄2       teaspoon vanilla extract
• 1          cup blanched almond flour
• 1⁄4       cup coconut flour
• 2          tablespoons arrowroot starch

Toppings:

• 2          kiwis, peeled and sliced
• 1          mango, peeled, pitted and sliced into 1/2-inch strips
• 1/2       cup raspberries
• 1/2       cup blackberries
• 1/2       cup blueberries
• 1/2       cup red grapes
• 1          cup strawberries, thinly sliced
• fresh mint leaves, for garnish

1. To make custard: In saucepan, whisk egg yolks and honey until smooth. Mix in coconut flour.
2. In medium saucepan over medium heat, combine coconut milk, vanilla extract and lemon zest; bring to boil then remove from heat.
3. Pour hot milk mixture into egg yolk mixture, stirring while pouring. Over low heat, simmer 5 minutes, stirring constantly.
4. Remove from heat and let cool, continuing to stir occasionally. Once cooled to room temperature, pour into individual custard cups. Chill in refrigerator 30 minutes, or until serving.
5. To make crust: Heat oven to 350° F. Line bottom of pie pan with parchment paper and grease with coconut oil.
6. In large mixing bowl using electric mixer on high, beat coconut oil and palm shortening 30 seconds. Add coconut palm sugar, baking soda, cream of tartar and salt; beat until combined, scraping sides of bowl occasionally. Beat in egg yolks and vanilla until combined. Beat in almond flour, coconut flour and starch. Chill dough in refrigerator 15 minutes.
7. Press chilled cookie dough into bottom of pie pan and 2 inches up sides. Bake 12 minutes, or until crust is golden and browned on top and edges. Remove from oven and cool 10 minutes. Place cooled crust in refrigerator 30 minutes or overnight before assembling.
8. To assemble fruit tarts: Spread custard over chilled crust. Decorate top in circular pattern with kiwis, mango strips, raspberries, blackberries, blueberries, grapes and strawberries.
9. Before serving, chill at least 30 minutes or freeze 1 hour to help keep toppings in place.
10. Remove from freezer and set out at room temperature 20 minutes before slicing. Garnish with mint leaves.

Nutritional information per serving: 192 calories; 14 g fat; 16 g carbohydrates; 61 mg sodium; 2 g fiber; 1 g protein; 9 g sugar.

Cherry Garcia Ice Cream

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 10 minutes
Servings: 4

• 1/4       cup fresh Bing cherries, pitted and halved
• 1/4       cup stevia-sweetened dark chocolate bar, chopped
• 3          overripe frozen bananas, peeled and cut into 1-inch pieces
• 1/4       cup unsweetened coconut milk
• 1 pinch sea salt

1. Chill cherries and dark chocolate.
2. In food processor, pulse frozen bananas, milk and salt until smooth, creamy consistency of soft serve is achieved. Stir in cherries and chocolate. Serve immediately or place in freezer-safe container and freeze until serving.

Nutritional information per serving: 165 calories; 7 g fat; 27 g carbohydrates; 134 mg sodium; 6 g fiber; 2 protein; 12 g sugar.

No Bake Salted Caramel Bars

Recipe courtesy of “Always Eat After 7 PM”
Prep time: 30 minutes
Cook time: 40 minutes
Servings: 30

Cookie Layer:

• 2 1/2    cups raw pecans
• 8          pitted dates, soaked in hot water 10 minutes then drained
• 2          tablespoons blanched almond flour
• 1          teaspoon coconut flour
• 1/4       teaspoon sea salt
• 1/4       cup granular zero-calorie, natural sweetener
• 3          tablespoons coconut oil, melted

Caramel Layer:

• 1/2       cup coconut palm sugar
• 1/2       cup granular zero-calorie, natural sweetener
• 2          tablespoons full-fat coconut milk
• 2          tablespoons coconut oil
• 1          pinch sea salt
• 1          tablespoon vanilla extract
• 1/2       teaspoon baking soda

Chocolate Layer:

• 2          cups stevia-sweetened chocolate chips
• 2          tablespoons coconut oil

• coconut oil
• 1/3       cup dry roasted macadamia nuts, chopped
• coarse sea salt

1. To make cookie layer: Place large skillet over medium heat. Spread pecans over skillet and toast, stirring often, 8-10 minutes until golden. Remove from heat.
2. Transfer toasted pecans to food processor and pulse until fine. Add dates, almond flour, coconut flour, sea salt, sweetener and coconut oil; pulse until dough forms.
3. To make caramel layer: In skillet over medium heat, combine coconut palm sugar, sweetener, coconut milk, coconut oil, sea salt and vanilla extract; bring to boil. Once boiling, decrease heat to low and cook 5 minutes, stirring often.
4. Remove skillet from heat; whisk in baking soda. Return pan to low heat and cook 2 minutes, stirring often.
5. Remove caramel from heat and let cool and thicken 5 minutes.
6. To make chocolate layer: In double boiler, melt chocolate chips and coconut oil. Stir until mixture is smooth then remove from heat.
7. To assemble salted caramel bars: Line bottom and sides of 9-by-9-inch baking pan with parchment paper, leaving some hanging over sides. Lightly rub parchment paper with coconut oil.
8. Press cookie dough into bottom of pan to create even layer. Place in freezer 5 minutes to harden.
9. Pour caramel over cookie layer and spread to coat evenly. Place in freezer 5 minutes. Pour chocolate over caramel and spread to cover evenly. Sprinkle with macadamia nuts and coarse salt. Place in freezer 10 minutes until chocolate sets.
10. Use overhanging parchment paper to ease set mixture out of pan. Transfer to cutting board and slice into bite-size bars.

Nutritional information per serving: 180 calories; 15 g fat; 15 g carbohydrates; 56 mg sodium; 4 g fiber; 2 g protein; 4 g sugar.

Source: Promote A Book

(Family Features) Spending moments together with loved ones carries obvious benefits like time to catch up and opportunities to bond, but sharing meals actually provides definitive value for families. With restricted social interactions and confinement at home due to COVID-19, many families are facing meal challenges that have shifted from juggling busy schedules to seeking new ways to mix up the traditional menu or using digital solutions to reconnect at a virtual table.

A study published in the "Journal of Nutrition Education and Behavior" funded by the FMI Foundation shows that more frequent family meals are associated with better dietary and family functioning outcomes. The results build on years of previous research studies to punctuate the creation of the Family Meals Movement, which encourages Americans to pledge to share one more family breakfast, lunch or dinner at home per week.

Consider these notable findings from the study:

• Family meals improve fruit and vegetable consumption. Studies show a positive relationship between family meal frequency and fruit and vegetable intake when examined separately, but also when fruit and vegetable intake are combined.
   
• Family meals improve family dynamics. Nearly all the studies included in the systematic review and meta-analysis demonstrated a positive relationship between family meal frequency and measures of family functioning. Family functioning is defined as family connectedness, communication, expressiveness and problem-solving.

"There are thousands of individual studies that examine the impact of family meals on nutrition and family behavior, but this meta-analysis looks at the relationship between family meal frequency and family functioning outcomes," said David Fikes, executive director of the FMI Foundation. "We can confirm that family meals are a valuable contributor of improved nutrition and family dynamics."

Find tips, recipes and ways to increase your family meal frequency despite COVID-19 circumstances at familymealsmovement.org.

German Fruit Tart

Recipe courtesy of Deanna Segrave-Daly on behalf of the FMI Foundation

• 1 cup all-purpose flour
• 1/4 cup whole-wheat pastry flour
• 1/2 cup sugar
• 1 egg
• 1 tablespoon half-and-half or cream
• 1/8 teaspoon almond extract or 1/4 teaspoon vanilla extract
• 6 tablespoons unsalted butter, thinly sliced
• cornstarch
• sliced strawberries
• sliced kiwi
• sliced banana
• blueberries
• 2 teaspoons turbinado or powdered sugar (optional)

1. Preheat oven to 350 F.
2. To make crust, beat together flours, sugar, egg, half-and-half and almond extract. Add butter slices and mix together until sticky ball of dough forms. Refrigerate 30-60 minutes.
3. On heavily floured surface, knead dough a few times and roll out to fit greased 10-inch tart pan.
4. Carefully spread dough into tart pan and bake 15-20 minutes, or until tart starts to turn golden brown. Remove from oven and cool.
5. Dust crust with cornstarch to help fruit stick to crust. Arrange strawberries, kiwi, banana and blueberries on top of crust; sprinkle with sugar, if desired.

Hawaiian Chicken Pizza

Recipe courtesy of Toby Amidor on behalf of the FMI Foundation
Prep time: 10 minutes
Cook time: 20 minutes

• Nonstick cooking spray
• 1 1/2 cups shredded rotisserie chicken
• 3/4 cup barbecue sauce
• 1ready-made pizza crust or whole wheat pizza crust (10 ounces)
• 1 cup canned or jarred tomato sauce
• 2 cups shredded mozzarella cheese or part-skim mozzarella cheese
• 1 cup finely chopped fresh pineapple or canned pineapple tidbits packed in 100% juice

1. Preheat oven to 375 F. Coat pizza pan or baking sheet with nonstick cooking spray.
2. In medium bowl, combine rotisserie chicken and barbecue sauce.
3. Place pizza crust on pan and evenly spread tomato sauce over crust. Sprinkle evenly with cheese. Top evenly with rotisserie chicken mixture and pineapple.
4. Bake until crust is crisp and browned around edges, about 10 minutes. Let pizza cool 10 minutes before cutting into eight slices.

Peanut Butter Banana Protein Baked Oatmeal

Recipe courtesy of Lauren Harris-Pincus on behalf of the FMI Foundation
Prep time: 15 minutes
Cook time: 30 minutes
Servings: 6

• 2 cups old-fashioned oats
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 3 packets stevia (sugar substitute) or preferred sweetener
• 1/2 cup powdered peanut butter
• 1 scoop (1/4 cup) vanilla plant-based protein powder
• 1 cup unsweetened vanilla almond milk
• 1/2 cup nonfat plain Greek yogurt
• 3 tablespoons liquid egg whites
• 1 ripe banana (4 ounces), mashed
• 1 teaspoon vanilla extract
• 1 ripe banana (4 ounces), sliced into 24 slices

1. Preheat oven to 350 F.
2. In large bowl, combine oats, baking powder, cinnamon, salt, stevia, powdered peanut butter and vanilla protein powder.
3. In separate bowl, combine almond milk, yogurt, egg whites, mashed banana and vanilla extract.
4. Add oat mixture to wet ingredients and gently stir until fully combined.
5. Line 9-inch brownie pan with parchment paper. Pour mixture into pan and spread evenly.
6. Top with banana slices in four rows of six slices each.
7. Bake 27-35 minutes, or until golden brown and set.
8. Let cool and cut into six rectangles. Wrap and refrigerate extras until ready to eat.

Source:  FMI Foundation

(Family Features) Snacks are a way of life for people of all ages, but especially children, who consume about 25% of their daily calories from snacks, according to research published in the “Journal of Nutrition Education and Behavior.” Providing nutritionally balanced snacks for your children at home can make for a happy and healthy day.

Planning snacks that are as delicious as they are healthy is a winning solution, and snacks are a simple way to add more nutrition to your child’s diet.

For example, low-fat and fat-free dairy foods are essential to children’s growth and overall wellness. They provide calcium and vitamin D, two nutrients kids don’t get enough of, according to the 2015 Dietary Guidelines for Americans. The guidelines recommend 2-3 servings of low-fat and fat-free dairy foods every day, depending on the child’s age.

Giving kids a role in the preparation can give them added incentive to enjoy healthy treats, and these recipes are all easy enough that kids can make them on their own (or with minimal assistance). Giving your kids the ability to play a role in the kitchen and create is a gift that can last a lifetime. The culinary skills they develop early in life can give them the confidence and know-how to cook nutritious meals for themselves as teens and adults.

Dairy: Did You Know?

Dairy foods can add taste and versatility to your plate, but they also deliver a unique package of essential nutrients important for good health.

• Milk has a unique combination of nine essential nutrients: protein; calcium; potassium; phosphorus; vitamins A, D and B12; riboflavin and niacin. Each of these nutrients is a key ingredient of milk and they all work together to help keep bodies healthy.

• Milk, cheese and yogurt are good sources of high-quality protein, which is essential for growth and maintenance of muscle and other proteins within the body.

• Enjoying dairy foods like milk, cheese and yogurt as part of a healthy diet is associated with many health bonuses, including reduced risk of heart disease, Type 2 diabetes and high blood pressure.

Get more ideas to get kids cooking and snacking smart at milkmeansmore.org.

Red, White and Blue Greek Yogurt Bark

Prep time: 5 minutes
Servings: 12

• 3          cups plain non-fat Greek yogurt
• 1/3       cup honey, plus additional for drizzling (optional)
• 1          teaspoon vanilla
• 1/2       cup strawberries, sliced into rounds
• 1/2       cup blueberries
• 1/2       cup raspberries, halved

1. In medium mixing bowl combine Greek yogurt, 1/3 cup honey and vanilla.
2. On parchment paper-lined baking sheet, spread Greek yogurt mixture to 1/4-inch thickness. Press strawberries, blueberries and raspberries into yogurt. Freeze at least 3 hours. Break into pieces upon removing from freezer.

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Servings: 4

• 3/4       cup vanilla Greek yogurt
• 1/4       cup peanut butter
• 1          dash cinnamon
• apples, graham crackers or other dipper of choice

1. In bowl, six Greek yogurt, peanut butter and cinnamon until smooth.
2. Serve with apples, graham crackers or another dipper of choice.

Good Morning Yogurt Parfait

Prep time: 5 minutes
Servings: 1

• 1/2       cup sliced or diced fruit, any variety
• 6          ounces low-fat or fat-free vanilla yogurt
• 1/4       cup granola or other cereal (optional)

1. In small bowl or cup, layer fruit and yogurt, starting with fruit on bottom. Top with cereal or granola, if desired.
2. Note: This recipe can be made using low-fat or non-fat cottage cheese sweetened with honey and cinnamon.

Frozen Banana Pops

Prep time: 2 hours
Servings: 8

• 4          large bananas, peeled
• 8          wooden ice pop sticks
• 2          cups vanilla non-fat Greek yogurt
• 1/2       cup creamy natural peanut butter

1. Cut each banana in half and carefully insert wooden ice pop stick in bottom of each , about one-third into banana. Place bananas on large baking sheet lined with parchment paper. Freeze bananas until partially frozen, about 30 minutes.
2. Carefully dip each banana in tall pint glass of vanilla yogurt to coat, leaving 1/2-inch at bottom of banana uncoated. Return yogurt-coated bananas to parchment paper-lined baking sheet and freeze until completely firm, about 1 hour.
3. Microwave peanut butter until smooth and creamy, about 30-45 seconds. Drizzle peanut butter evenly over bananas then place on baking sheet to freeze until peanut butter is firm, about 30 minutes.
4. Serve immediately or wrap each banana in plastic wrap and store in freezer up to 3 months.

Source: United Dairy Industry of Michigan

(Family Features) Freshen up family dinners by adding new ingredients like pecans, with natural richness and subtle sweetness coupled with irresistible crunch.

Kitchen staples are being used to add twists to traditional dishes, so finding an item you can use to mix up classic family recipes is key. Pecans pack flavor, texture and nutrition all in one bite, and they have a long shelf life. Shelled pecans can be kept in airtight containers in the refrigerator for about nine months and for up to two years in sealed plastic bags in the freezer.

While pecans are beloved in classic desserts, like pecan pie, they also offer a variety of nutrition benefits that can be added to nearly any meal. They are among the highest in “good” monounsaturated fats, contain 3 grams of plant protein per serving and are a source of fiber, flavonoids and minerals like manganese, which is essential for metabolism and bone health.

Nearly two decades of research document the heart-health benefits of pecans. In fact, according to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1 1/2 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. One serving of pecans (28 grams) has 18 grams of unsaturated fat and only 2 grams of saturated fat.

Add crunch to this Chinese Chicken Salad with Pecans by swapping out croutons, use chopped pecans as a flavorful and nutrient-dense coating for Pecan Chicken Meatballs and bake this Pecan Banana Bread as a nutritious and kid-friendly breakfast or snack to fill your home with a delicious scent.

Discover more nutritious recipes at AmericanPecan.com

Pecan Chicken Meatballs

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 9 meatballs

• 1          pound ground chicken
• 1/4       cup spinach, chopped
• 1          tablespoon fresh lemon juice
• 1          egg
• 1          teaspoon minced garlic
• 1/4       teaspoon onion powder
• 1/4       teaspoon paprika
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 1/4       teaspoon cayenne pepper (optional)
• 1          cup finely chopped fresh pecan pieces, divided

1. Heat oven to 400° F. Line baking sheet with parchment paper.
2. In large bowl, mix ground chicken, spinach, lemon juice, egg, garlic, onion powder, paprika, salt, pepper, cayenne (if desired) and 1/2 cup pecans until well combined.
3. Roll chicken mixture into 1 tablespoon- sized meatballs.
4. Place reserved pecans in bowl. Roll meatballs in pecans to coat then place on prepared baking sheet.
5. Bake 20-30 minutes until meatballs are cooked through.
6. Serve warm with sauces for dipping or over pasta.

Chinese Chicken Salad with Pecans

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4

Dressing:

• 1/4       cup pecan butter
• 1          tablespoon rice vinegar
• 1          tablespoon honey
• 1          teaspoon toasted sesame oil
• 1 1/2    teaspoons soy sauce
• 2          tablespoons warm water, plus additional as needed (optional)

Salad:

• 4          ounces dried thin rice noodles
• cold water
• 4          cups chopped romaine lettuce
• 4          cups chopped iceberg lettuce
• 1/4       cup toasted and chopped pecans
• 2          scallions, finely chopped
• 1          cup bean sprouts
• 1/2       cup crispy wontons
• 1          cup mandarin oranges
• 2          tablespoons sesame seeds
• 2          cups rotisserie chicken breast, chopped

1. To make dressing: In medium bowl, whisk pecan butter, rice vinegar, honey, sesame oil and soy sauce until smooth.
2. Add 2 tablespoons warm water and whisk until incorporated. Add additional water, 1 teaspoon at a time, if desired, until dressing reaches pourable consistency.
3. To make salad: Cook rice noodles according to package instructions. Once cooked, drain and transfer to bowl with cold water to keep from sticking.
4. In large bowl, toss romaine and iceberg lettuces, pecans, scallions, bean sprouts, crispy wontons, mandarin oranges and sesame seeds.
5. Divide salad among four plates; top each with 1/2 cup chicken and serve with dressing.

Pecan Banana Bread

Prep time: 15 minutes
Cook time: 60 minutes
Servings: 8

• 10        ounces gluten-free baking flour mix
• 1          teaspoon baking powder
• 1/2       teaspoon baking soda
• 1/2       teaspoon sea salt
• 2          flax eggs
• 1          cup organic brown or coconut sugar
• 1/2       cup coconut oil
• 1/2       vanilla bean
• 1/2       cup vegan yogurt
• 3/4       cup mashed bananas, ripe
• 1          cup raw pecan pieces, chopped, plus additional for topping

1. Heat oven to 350° F. Prepare 9-by-5-inch banana bread pan.
2. In medium bowl, sift flour mix, baking powder, baking soda and sea salt; whisk to combine.
3. In mixer bowl, mix eggs, sugar and coconut oil 2 minutes on medium-low speed.
4. Scrape vanilla bean and add to mixture. Add vegan yogurt and mashed bananas; mix 2 minutes on medium-low speed.
5. Remove bowl from mixer and fold 1 cup raw pecan pieces into batter until evenly distributed.
6. Add batter to banana bread pan and use spatula to smooth down top. Sprinkle additional pecan pieces on top.
7. Bake banana bread on top rack 60 minutes until toothpick comes out with few crumbs but not completely clean.
8. Remove from oven and allow to cool 10 minutes in pan. Hold sides of pan and flip onto wire rack.
9. Allow bread to cool completely. Slice as desired.

Source:  American Pecan Council

(Family Features) With a lot of parents facing the challenge of keeping housebound kids happy and healthy, this is the perfect time to teach kids the basics of nutrition and eating right.

Consider these simple suggestions from Melanie Marcus, MA, RD, health and nutrition communications manager for Dole Food Company.

• Healthy Snack Time Taste Tests – Sometimes it feels like kids can snack all day long on easy-to-grab crackers, chips or cookies. Next time they reach into the snack pantry, try incorporating a taste test or food critic activity to encourage something different and more nutritious.

• Purposeful Playtime – Many households have a play kitchen or some kind of play food. Use this as an opportunity to act out how to create a healthy kitchen with activities like making salad, setting the table, peeling bananas and washing dishes. This can help young children become more independent, learn what to expect and grow into little helpers at family mealtime.

• Sensory Activity – One idea that can work for school and at home is making a sensory box. Simply place a fruit or two inside a tissue box and have children put their hands inside then try to guess which fruit it is by feeling it.

• Recipes for Fun – If you’re preparing a meal, it could be a good time to teach children of reading age how to review a recipe. Evaluating ingredients to learn how food transforms from raw to cooked or how a dish is created can help kids learn kitchen skills. For example, try this fun, fruity recipe for Kids with Almond Toast.

• Food Groups Focus – Get kids involved in making dinner by setting a rule that each food group must be represented. Give them a warmup activity by asking which food groups are found in family favorites like chicken soup, lasagna or meatloaf. Asking kids to guess which ingredients are used in these dishes and identifying which food group each ingredient belongs to can help them understand dietary balance. Find more at-home tips in the free, downloadable Healthy Eating Toolkit from the nonprofit organization Action for Healthy Kids.

• Reading Time – From food labels to children’s books to cookbooks, there are plenty of reading materials to choose from that reinforce healthy eating habits. Exposing children to fruits and vegetables outside the kitchen is a subtle way to show that nutritious ingredients are part of everyday life.

• Explain the Bathroom Routine – Make sure to wash hands and explain that this is a way of washing away germs to stay healthy. Also explain why brushing teeth is important by reminding children that food can get stuck in teeth and cause cavities.

Find more kid-friendly recipe ideas at dole.com plus nutritional tips, free printables and other healthy fun on Facebook, Pinterest, Twitter and Instagram.

“Kids” with Almond Toast

Total time: 10 minutes
Servings: 4

• 4          slices whole-grain bread
• 6          tablespoons unsalted almond butter
• 2          teaspoons honey (optional)
• 1          DOLE®  Banana, peeled
• 2          Dole Strawberries, trimmed and halved
• 4          chunks (1 1/2 inches) fresh Dole Tropical Gold Pineapple
• 2          Dole Blackberries
• 2          teaspoons toasted flaxseed (optional)

1. Toast bread slices. Spread with almond butter and drizzle with honey, if desired.
2. To make “kids”: Cut eight slices and 32 matchsticks from banana. Arrange one strawberry half and one pineapple chunk on two slices toast; arrange remaining strawberry halves and blackberries on  remaining slices. Place one banana slice “head” at top of each piece of fruit and arrange four banana matchsticks around each “kid” for arms and legs. Sprinkle flaxseed along bottom edges of toast under kids’ feet, if desired.

Photo courtesy of Getty Images (mother and daughter)

Source:  Dole

(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

(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

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