(Family Features) Setting out on a mission to eat healthier starts with creating goals and working to achieve them with those you love. To help make nutritious eating more manageable, call together your family and work with one another to create a menu everyone can enjoy while staying on track.

Connecting an array of recipes that all can agree on starts with versatile ingredients like dairy. Gathering at the table with your loved ones while enjoying delicious, nutritious recipes featuring yogurt, cheese and milk can nourish both body and soul.

For example, the key dairy ingredients in these recipes from Milk Means More provide essential nutrients for a healthy diet. The cheese varieties in Feta Roasted Salmon and Tomatoes and 15-Minute Weeknight Pasta provide vitamin B12 for healthy brain and nerve cell development and are a good source of calcium and protein, which are important for building and maintaining healthy bones.

To find more nutritious meal ideas to fuel your family’s health goals, visit MilkMeansMore.org.

Feta Roasted Salmon and Tomatoes

Recipe courtesy of Marcia Stanley, MS, RDN, Culinary Dietitian, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4

• Nonstick cooking spray
• 3 cups halved cherry tomatoes
• 2 teaspoons olive oil
• 1 teaspoon minced garlic
• 1/2 teaspoon dried oregano or dried dill weed
• 1/4 teaspoon salt
• 1/2 teaspoon coarsely ground black pepper, divided
• 1 1/2 pounds salmon or halibut fillets, cut into four serving-size pieces
• 1 cup (4 ounces) crumbled feta cheese

1. Preheat oven to 425 F. Line 18-by-13-by-1-inch baking pan with foil. Lightly spray foil with nonstick cooking spray. Set aside.
2. In medium bowl, toss tomatoes, olive oil, garlic, oregano or dill weed, salt and 1/4 teaspoon pepper.
3. Place fish pieces, skin side down, on one side of prepared pan. Sprinkle with remaining pepper. Lightly press feta cheese on top of fish. Pour tomato mixture on other side of prepared pan. Bake, uncovered, 12-15 minutes, or until fish flakes easily with fork.
4. Place salmon on serving plates. Spoon tomato mixture over top.

15-Minute Weeknight Pasta

Recipe courtesy of Kirsten Kubert of "Comfortably Domestic" on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 6

• 6 quarts water
• 16 ounces linguine or penne pasta
• 2 tablespoons unsalted butter
• 1/2 cup thinly sliced onion
• 1 cup thinly sliced carrots
• 1 cup thinly sliced sweet bell pepper
• 1/2 cup grape tomatoes, halved
• 1 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 2 cloves garlic, peeled and minced
• 1 cup reserved pasta water
• 1 teaspoon finely grated lemon zest
• 1/2 cup smoked provolone cheese, shredded
• 1/4 cup chopped fresh parsley (optional)
• Parmesan cheese (optional)

1. Bring water to rolling boil and prepare pasta according to package directions for al dente texture, reserving 1 cup pasta water.
2. In large skillet over medium heat, melt butter. Stir in onions, carrots and sweet bell peppers. Saute vegetables about 5 minutes, or until they brighten in color and begin to soften. Add tomatoes, salt, pepper and garlic. Cook and stir 1 minute to allow tomatoes to release juices.
3. Pour reserved pasta water into skillet, stirring well. Bring sauce to boil. Reduce heat to medium-low and simmer 3 minutes. Taste sauce and adjust seasonings, as desired.
4. Transfer drained pasta to skillet along with lemon zest and smoked provolone cheese, tossing well to coat. Serve immediately with fresh parsley and Parmesan cheese, if desired.

Source: United Dairy Industry of Michigan

(Family Features) After families across the country began cooking more at home during the pandemic, that trend has continued as loved ones seek comfort in the kitchen in the form of their favorite recipes and time spent together.

In fact, according to the “Hunter Food News Study,” cooking continues to change as more Americans come together at the dining table with recipe usage up 21% and dinners cooked from scratch up 14%. Around half (54%) of Americans are cooking more than they were before the pandemic, and 35% said they “enjoy cooking now more than ever,” according to “Harvard Business Review.”

If those closest to you are looking for home-cooked comfort, you can turn to satisfying family meals like Plant-Based Meatloaf Sandwiches or Chicken Souse. These hearty recipes make it easy for loved ones to involve everyone in the cooking process from preparing vegetables and hand-mixing meatloaf to seasoning chicken and simmering ingredients.

With 65% of consumers saying they’re most likely to purchase a whole week’s worth of groceries when shopping, according to research from Datassential, opportunities abound for families to enjoy delicious, comforting dishes together.

Find more family meal inspiration by visiting Aramark’s Feed Your Potential website, fyp365.com.

Plant-Based Meatloaf Sandwiches

Recipe courtesy of Aramark
Servings: 6

• Nonstick cooking spray
• 1 1/2 pounds plant-based ground burger, thawed
• 1 1/2 cups cooked wild rice, chilled
• 1 cup diced onion
• 1 cup diced red bell pepper
• 2 teaspoons paprika
• 1 teaspoon granulated garlic
• 1 teaspoon rubbed sage
• 1/2 teaspoon dried thyme leaves
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground white pepper
• 2/3 cup barbecue sauce
• bread
• vegan cheddar cheese
• sauteed onions

1. Heat oven to 375 F. Spray rimmed baking sheet with nonstick cooking spray.
2. In bowl, thoroughly mix ground burger, cooked rice, onion, bell pepper, paprika, garlic, sage, thyme, salt and white pepper until well blended without overmixing. Shape mixture into loaf on baking sheet. Spread barbecue sauce over meatloaf.
3. Bake 1 hour, or until internal temperature reaches 160 F.
4. Slice meatloaf into six pieces and place each piece on bread. Top each meatloaf slice with vegan cheddar cheese and sauteed onions then close sandwiches with top bread slices. Using panini press, griddle or frying pan, cook sandwiches until golden brown and cheese is melted.

Tip: Pairs well with potato salad.

Chicken Souse

Recipe courtesy of Aramark
Servings: 6

• 8 ounces boneless, skinless chicken thighs, cut into 1-inch pieces
• 1/8 teaspoon ground black pepper, plus additional, to taste, divided
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder
• 1 tablespoon vegetable oil
• 1/4 cup diced onion
• 1/4 cup diced celery
• 2 teaspoons minced garlic
• 2 cups chicken broth
• 1 cup peeled potatoes, cut into 1/2-inch pieces
• 2/3 cup canned diced tomatoes, undrained
• 1/4 cup tomato paste
• 3 tablespoons cider vinegar
• 2 tablespoons minced, seeded jalapeno pepper
• 1 1/2 tablespoons lemon juice
• 1 1/2 teaspoons minced, peeled ginger root
• 1 teaspoon kosher salt, plus additional, to taste, divided
• 2 pinches dried thyme leaves
• 1 small bay leaf
• 1 1/2 cups thawed mixed vegetables, drained

1. Season chicken with 1/8 teaspoon black pepper, garlic powder and onion powder. Cover and chill 2 hours, or overnight.
2. In saucepan over medium-high heat, heat oil. Add onion and celery; saute 2 minutes, or until tender-crisp. Add garlic and saute 30 seconds.
3. Add chicken and saute until browned.
4. Stir in broth, potatoes, tomatoes, tomato paste, vinegar, jalapeno pepper, lemon juice, ginger, 1 teaspoon salt, thyme and bay leaf; heat to boil. Reduce heat. Cover and simmer 1 hour, or until potatoes are tender.
5. Stir in mixed vegetables and simmer 10 minutes. Remove and discard bay leaf. Season with additional salt and pepper, to taste.

Tips: Serve souse with griddled corn cakes and saltine crackers. Make vegetarian by replacing chicken with canned drained and rinsed black-eyed peas or red or white beans.

Source:

Aramark

(Family Features) Gathering your team to plan for a truly memorable game day at home starts with almost everyone’s favorite part of the festivities: the food. From meaty meals and zesty appetizers to sweet, long-lasting snacks, fuel your crowd with recipes that keep them coming back from kickoff to overtime.

One superstar of the menu at many homegating parties is salsa, whether it’s used as a finishing touch in recipes or as a standalone snack to enjoy with chips, veggies or other pairings. In fact, according to the Game Day Eats Report from Fresh Cravings, 22% of guests would insist on running out to pick up salsa if it wasn’t available for the feast; 18% would even be devastated and consider leaving.

Chef Anthony Serrano recommends these all-American recipes he makes for his family on game day. Pulled Beef and Slaw Sliders are perfect for piling high with delicious toppings before hitting the couch just in time for kickoff. Snacking throughout the action is a preferred approach for many fans, making Cast-Iron Smoked Queso Dip and Hummus Deviled Eggs go-to options for armchair quarterbacks.

These crowd-pleasers make game day worth celebrating, especially if you use a salsa with high-quality ingredients like vine-ripened tomatoes, crisp vegetables, zesty peppers and spices found in Fresh Cravings Salsas. Their flavor-packed, vibrant recipe offers a homemade-tasting alternative to the softer, duller blends of jarred salsa.

To find more championship-level game day recipe inspiration, visit FreshCravings.com.

Pulled Beef and Slaw Sliders

Recipe courtesy of chef Anthony Serrano

Pulled Beef:

• 2 pieces (about 3 pounds each) beef chuck roast
• 2 tablespoons taco seasoning or barbecue rub
• 1 cup beef bone broth
• 16 ounces Fresh Cravings Chunky Mild Salsa

Salsa and Queso Slaw:

• 16 ounces Fresh Cravings Chunky Mild Salsa
• 16 ounces broccoli slaw blend
• 1/4 cup green onions, sliced
• 1 teaspoon salt
• 1 cup crumbled queso fresco
• 1 tablespoon Dijon mustard
• 1/2 cup mayo
• 2 tablespoons apple cider vinegar
• 2 tablespoons cilantro (optional)

• slider buns
• Fresh Cravings Salsa
• barbecue sauce
• pickles
• jalapenos
• sliced cheese
• roasted peppers
• onions

1. To make pulled beef: Season both sides of beef with taco seasoning. Wrap with plastic wrap and place in fridge 2-12 hours before cooking.
2. Place meat, beef bone broth and salsa in pressure cooker; seal according to pressure cooker directions. Cook on high 60 minutes. Once pressure cooker is safe to open according to instructions, open and let meat rest in liquid 15 minutes.
3. Remove meat from liquid and place in large bowl. Carefully shred meat. Pour liquid, up to half, over meat while shredding to keep it juicy.
4. To make salsa and queso slaw: In large bowl, mix salsa, slaw blend, green onions, salt, queso fresco, Dijon mustard, mayo, apple cider vinegar and cilantro, if desired. Cover with plastic wrap and refrigerate until needed.
5. To assemble sliders, place pulled beef and salsa and queso slaw on buns. Top with salsa, barbecue sauce, pickles, jalapenos, sliced cheese, roasted peppers and onions.

Cast-Iron Smoked Queso Dip

Recipe courtesy of chef Anthony Serrano

• 2 cups cheddar cheese
• 1 cup Monterey Jack cheese
• 1 teaspoon almond flour
• 1 cup heavy cream
• 1 cup Fresh Cravings Restaurant Style Salsa
• 1 teaspoon paprika
• 1 teaspoon sea salt
• 1/4 cup cooked chorizo
• 1 teaspoon liquid smoke
• cilantro, for garnish
• diced bell pepper, for garnish

1. In cast-iron pan, mix cheddar cheese, Monterey Jack cheese and almond flour. Pour in heavy cream and salsa; bring to gentle simmer. Whisk while simmering 5-7 minutes, or until queso dip begins to thicken. Add paprika, salt, chorizo and liquid smoke; adjust seasoning as necessary.
2. Garnish with cilantro and bell pepper.

Hummus Deviled Eggs

Recipe courtesy of chef Anthony Serrano

• 6 hard-boiled eggs, peeled
• 1/4 cup Fresh Cravings Classic Hummus
• 1/4 cup smoked cheddar cheese
• 2 tablespoons bacon, cooked and crumbled
• 1 teaspoon yellow mustard
• 1 teaspoon salt
• smoked Spanish paprika, for garnish
• parsley, for garnish

1. Cut hard-boiled eggs in half lengthwise. Remove yolks and place in bowl. Using fork, mash yolks into fine crumble.
2. Add hummus, cheese, bacon, mustard and salt; mix well.
3. Evenly disperse teaspoons of yolk mixture into egg whites. Sprinkle with any remaining bacon, paprika and parsley.

Source: Fresh Cravings

(Family Features) The school year can be full of challenges, but fueling kids for a full day of learning tops the priority list. Affordable and easy to prepare, eggs are a key ingredient for successful days in the classroom. From a wide variety of breakfast options for even the pickiest of eaters to a nearly limitless menu of lunches, eggs keep kids full and energized to conquer each school day.

As one of the only foods that naturally have vitamin D, eggs offer a nutrient critical for building strong bones. Eggs also help the body absorb nutrients like vitamin E and carotenoids that are found in plant foods, making them a perfect partner for veggies that might be a hard sell for some kids. Additionally, they’re one of the best sources of choline, which is critical for brain health and development at every age and stage.

What’s more, between learning and down time, many kids spend a lot of hours in front of electronic screens. The lutein and zeaxanthin found in egg yolks can help protect their eyes from harmful blue light.

Try these easy recipes that support eye health, brain health and nutrient absorption, and are easy to prepare ahead of time. To learn more about the nutritional benefits of eggs and find more family-friendly recipes featuring eggs, search #ProteinPrepSchool on social media or visit IncredibleEgg.org.

Broccoli and Cauliflower Cheddar Quinoa Bites

Prep time: 20 minutes
Total time: 40 minutes
Servings: 6

• Nonstick cooking spray
• 10 large eggs
• 1 cup shredded cheddar cheese
• 1 cup cooked quinoa
• 1 cup tomatoes, quartered
• 1/2 cup finely chopped broccoli florets
• 1/2 cup finely chopped cauliflower florets
• 2 tablespoons finely chopped fresh basil (optional)

1. Preheat oven to 350 F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside.
2. In large bowl, crack eggs. Whisk until well combined. Stir in cheese, quinoa, tomatoes, broccoli, cauliflower and basil, if desired, until well combined.
3. Use 1/4-cup measuring cup to divide mixture evenly into prepared muffin cups.
4. Bake 16-18 minutes until eggs are set. Allow to cool slightly before serving.
5. Refrigerate leftovers up to 3 days or freeze up to 1 month.

Simple Egg Salad Sandwich

Prep time: 10 minutes
Total time: 10 minutes
Servings: 8

• 6 large hard-boiled eggs, peeled
• 1/4 cup mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon yellow mustard
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup finely chopped celery
• 1/4 cup thinly sliced green onions
• 8 slices rustic wheat bread
• 4 lettuce leaves

1. Chop eggs.
2. In medium bowl, mix mayonnaise, lemon juice, mustard, salt and pepper. Add chopped eggs, celery and green onions; mix well.
3. Refrigerate, covered, to blend flavors.
4. Serve on wheat bread with lettuce leaves.

Blueberry, Avocado and Banana Muffins

Prep time: 10 minutes
Total time: 35 minutes
Servings: 12

• 1 1/4 cups all-purpose flour
• 1 cup rolled oats
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 medium banana (about 1/3 cup), peeled
• 1 large avocado (about 3/4 cup), peeled and pitted
• 3/4 cup unsweetened applesauce
• 1 large egg
• 1/4 cup milk
• 1 cup blueberries

1. Preheat oven to 350 F. Prepare standard muffin tin with paper liners.
2. In bowl, whisk flour, oats, baking powder, baking soda and salt.
3. In separate bowl, mash banana and avocado together. Add applesauce, egg and milk. Stir to combine then stir into flour mixture. Fold in blueberries and divide batter into prepared muffin tins.
4. Bake 25-30 minutes. Allow to cool completely. Store leftovers in airtight container up to 3 days.

Veggie and Cheese Frittata Fingers

Prep time: 10 minutes
Total time: 40 minutes
Servings: 4

• Nonstick cooking spray
• 1 tablespoon olive oil
• 1/2 cup red bell pepper, diced
• 1/2 cup yellow onion, diced
• 1/2 cup zucchini, diced
• 3 cloves garlic, minced
• 2 cups baby spinach, roughly chopped
• 12 large eggs
• 1 cup cheddar cheese, shredded
• 1 teaspoon salt
• 1/2 teaspoon pepper

1. Preheat oven to 350 F. Spray 9-by-9-inch baking dish with nonstick cooking spray.
2. In skillet over medium heat, add olive oil then saute bell pepper, onion and zucchini until tender. Add garlic and spinach; cook until wilted.
3. In bowl, beat eggs then add sauteed vegetables, cheese, salt and pepper. Pour mixture into prepared baking dish.
4. Bake 25-30 minutes until fully set. Allow to cool.
5. Cut into seven strips then down the middle to create 14 pieces.
6. Refrigerate leftovers in airtight container up to 4 days.
7. To freeze, place cooled frittata fingers in freezer bag and lay flat until frozen. When ready to eat, microwave 60-90 seconds, or until warmed.

Source: American Egg Board

(Family Features) When bright, sunny days offer opportunities to take it outside for a celebration or casual weeknight dinner, take advantage with the fresh flavors of grilled fare. Good food and good company can combine for a meal to remember with loved ones while enjoying the outdoors.

Try taking your grilling game to the next level with Atkins Ranch grass fed ground lamb – available at Whole Foods Market – for lean, delicate flavor perfect for burgers, skewers, meatballs and sausages. Grass fed lamb is a versatile option that’s easy to cook, even on the grill – simply treat it the way you would beef.

If you’re new to cooking lamb, consider these Grilled Lamb Burgers that showcase 100% grass-fed lamb topped with a light herb salad, sliced tomato and yogurt sauce on a brioche bun. Or you can combine a robust herb dipping sauce with Lamb Meatball and Veggie Skewers for a customizable meal hot off the grates.

Visit Take-It-Outside.AtkinsRanch.com for more grilling inspiration.

Lamb Meatball and Veggie Skewers with Herb Sauce

Total time: 1 hour, 30 minutes
Yield: 6 skewers

• 6          wooden skewers
• 1          pound Atkins Ranch ground lamb
• 2          large eggs
• 2/3       cup Italian breadcrumbs
• 1          teaspoon olive oil
• 1/2       cup finely minced yellow onion
• 1          clove minced garlic
• 1/4       teaspoon coriander seeds, crushed
• 1/4       teaspoon red pepper flakes
• 1/2       teaspoon kosher salt
• freshly ground black pepper, to taste
• 1          medium red onion, cut into 1-inch stacks
• 1          medium green bell pepper, cut into 1-inch stacks
• 1          medium red bell pepper, cut into 1-inch stacks

Herb Sauce:

• 1          cup flat leaf parsley
• 2          teaspoons fresh rosemary leaves, minced
• 2          tablespoons capers
• 1          lemon, juice only
• 2          cloves garlic
• 1/4       cup extra-virgin olive oil

• grilled Italian bread, for serving

1. Soak skewers in water 10 minutes.
2. In large bowl, break apart ground lamb; add whisked eggs and breadcrumbs.
3. In small saute pan, add olive oil then saute yellow onion, garlic clove, coriander seeds, red pepper flakes, salt and pepper, to taste, about 5 minutes, until onion is translucent and spices are fragrant. Add to bowl with lamb. Mix until combined and form into roughly 1 1/2-ounce balls.
4. Add meatballs to skewers, alternating with onions and peppers. Cover and refrigerate 1 hour to ensure meatballs hold together during grilling.
5. To make herb sauce: In immersion blender, blend parsley, rosemary, capers, lemon juice, garlic and olive oil until smooth. Refrigerate until serving.
6. Preheat grill to medium-high heat.
7. Grill skewers about 3 minutes on each side, or until meatballs reach 150 F internal temperature. Rest 5 minutes. Serve with dipping sauce and grilled Italian bread.

Grilled Lamb Burgers

Total time: 1 hour, 20 minutes
Servings: 4

• 1 1/2    pounds Atkins Ranch ground lamb
• 1/4       teaspoon kosher salt

Spread:

• 2/3       cup full-fat Greek yogurt
• 1          clove raw garlic, grated
• 1/3       cup mayonnaise
• 1          tablespoon Dijon mustard

Salad:

• 1          small English cucumber, thinly sliced
• 2          green onions, thinly sliced
• 2          tablespoons chopped flat leaf parsley
• 2          tablespoons chopped fresh mint leaves
• 1          tablespoon chopped fresh dill
• 1/4       cup microgreens
• 2          tablespoons lemon juice
• 1          teaspoon lemon zest
• 2          teaspoons olive oil

• 4          brioche buns
• 1          medium tomato, sliced into rounds

1. Gently divide lamb into four parts, 6 ounces each, and shape into rounds slightly larger than buns. Place covered in refrigerator, 1 hour.
2. To make yogurt sauce: In small bowl, mix yogurt, garlic, mayonnaise and Dijon mustard; refrigerate until ready to assemble burgers.
3. To make salad: In medium bowl, mix cucumber, onions, parsley, mint leaves, dill, microgreens, lemon juice, lemon zest and olive oil; refrigerate until ready to assemble burgers.
4. Preheat grill to medium-high heat with direct and indirect zones. Salt patties then add to grill, cooking about 6 minutes on each side until internal temperature reaches 150 F. As patties near this temperature, or start to brown, move to indirect zone to regulate doneness. Transfer to plate and let rest about 5 minutes.
5. To build burgers, add dollop of yogurt spread to bottom buns. Top each with tomato slice, lamb burger, herb salad and top bun.

Source: Atkins Ranch

(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

(Culinary.net) If you’re looking for a dinner or lunch combination that is wholesome, filling and, of course, easy, you’re not alone. Meal prepping is a popular trend for many people (and families) who are working on healthy eating habits but are constantly on the go.

No matter if you’re searching for a healthy family dinner, a quick lunch at home or an easy idea to meal prep for the week ahead, this Orange Shrimp Quinoa Bowl is perfect for seafood lovers who also enjoy a hint of spice. It’s fresh, healthy and full of deliciously prepared shrimp and veggies, including mushrooms, peppers and cucumbers.

The sauce is light and has a sweet yet spicy vibe. Everything rests over 1 cup of steamy quinoa – a filling base that also serves as an easy way to add some healthy grains to your diet.
To make this quick and easy recipe, prepare the quinoa according to the package directions and set aside.

Next, combine orange juice, hot sauce, honey, soy sauce, vegetable oil, lime juice and miso in a medium bowl and whisk together.

Pour about one-fourth of the liquid into a separate bowl and set aside the smaller portion.

In the medium bowl, add shrimp to marinate for about 15 minutes.

Add butter to a hot skillet, along with the shrimp mixture. Cook shrimp for 2 minutes on each side then add mushrooms and cook until tender.

Now it’s time to assemble your bowls. Start with quinoa then top with bell peppers, cucumbers, green onions, avocado and the perfectly pink shrimp. Sprinkle with sesame seeds and cilantro for some extra texture. Drizzle bowls with the remaining sauce.

Find more wholesome and healthy recipes at Culinary.net.

Watch video to see how to make this recipe!

Orange Shrimp Quinoa Bowls

Serves: 2

• 1          cup quinoa
• 1          cup orange juice
• 1          tablespoon hot sauce
• 1          tablespoon honey
• 1          tablespoon soy sauce
• 4          tablespoons vegetable oil
• 1          tablespoon lime juice
• 1          tablespoon white miso
• 1/4       cup butter
• 1 1/2    pounds shrimp, peeled, deveined and tails removed
• 1/4       teaspoon salt
• 1/8       teaspoon pepper
• 1          cup mushrooms, sliced
• 1          red bell pepper, diced
• 1          cucumber, sliced into half moons
• 5          green onions, sliced
• 1          avocado, sliced
• 1          teaspoon sesame seeds
• 2          tablespoons cilantro, chopped

1. Cook quinoa according to package instructions. Set aside.
2. In medium bowl, whisk orange juice, hot sauce, honey, soy sauce, vegetable oil, lime juice and miso until combined. Pour one-quarter of liquid into separate bowl. Set aside.
3. Add shrimp to remaining mixture and marinate 15 minutes.
4. Heat large skillet over medium heat with butter. Add shrimp, salt and pepper. Cook 2 minutes on each side until pink. Add mushrooms and cook until tender.
5. In two serving bowls, divide quinoa, bell pepper, cucumber, onions, avocado and shrimp. Sprinkle sesame seeds and cilantro over both bowls.
6. Drizzle with reserved dressing.

From tasty small bites to a filling feast and even dessert for breakfast, brunch options are nearly endless. Take your spring brunch to the next level with recipes that appease appetites of all kinds.

First, start with portioned pastry cups perfect for appetizers. Bring out the protein-packed breakfast burritos for the main course then, for a final touch of sweet deliciousness, offer up lemony doughnuts to cap off the feast.

Find more brunch recipes at Culinary.net.

Bite-Sized Breakfast

Appetizer-sized portions and small bites of all sorts are ideal for breakfast spreads, and these Pastry Brunch Cups are perfect for starting a morning meal with loved ones. Or, if a busy schedule looms, try baking a batch and separating into appropriate serving sizes for a simple way to meal prep heading into a new week.

Find more breakfast recipes at Culinary.net.

Pastry Brunch Cups

Servings: 18

• 2 tablespoons butter
• 2 tablespoons flour
• 1 1/2 cups milk
• 1 cup shredded Swiss cheese
• 2 sheets puff pastry
• 18 eggs
• 2 cups diced ham
• chopped fresh green onions

Heat oven 375 F.

1. In small saucepan, melt butter. Whisk flour with butter. Gradually pour in milk, whisking each time. Bring to simmer, whisking until mixture starts to thicken. Remove from heat; stir in Swiss cheese. Set aside.
2. Use rolling pin to thin out puff pastries. Cut each into nine squares. Line pastry squares in muffin cups, pressing bottoms down firmly and moving pastries up sides for edges to come up just over muffin tins. Fill each cup with 1 teaspoon cheese sauce. Crack one egg into each cup and sprinkle each with diced ham.
3. Bake 10-15 minutes until eggs set. Sprinkle with chopped green onions.

Power Brunch with a Protein-Packed Burrito

A well-rounded brunch calls for a multitude of dishes and beverages, but it wouldn’t be complete without a protein-packed recipe to get the day started.

This delicious Breakfast Burrito is loaded with colorful veggies and Silver Fern Farms 100% grass-fed strip steak. Hailing from New Zealand, home to some of the world’s most natural tasting beef and lamb, this premium cut of beef is aged 21 days and minimally processed with no added growth hormones or antibiotics. The animals are grass-fed year-round and allowed to roam and graze freely, so the beef offers a lean, flavorful texture that tastes just as nature intended.

Visit silverfernfarms.com to find more at-home brunch inspiration.

Breakfast Burrito

• 1 Silver Fern Farms New Zealand 100% Grass-Fed New York Strip Steak (10 ounces)
• oil
• salt, to taste
• pepper, to taste
• 1/2 onion, finely chopped
• 1 red bell pepper, sliced lengthwise
• 4 large mushrooms, sliced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2-1 teaspoon chili powder
• 1 tomato, finely chopped
• 8 eggs
• 1/2 cup milk
• 4 large tortillas
• 1 cup spinach
• 1 1/2 ounces feta cheese, crumbled
• 1/4 cup cilantro
• 1 avocado
• lime wedges (optional)
• hot sauce (optional)

1. Remove steak from packaging and set aside 10 minutes. Once steak reaches room temperature, heat pan over medium-high heat.
2. Rub steak with oil and season with salt and pepper, to taste.
3. Cook until medium-rare, approximately 3-4 minutes each side. Remove from pan and cover loosely with tinfoil to rest 5 minutes.
4. Reduce heat to medium and add splash of oil. Add onion; cook 1 minute. Add red bell pepper and mushrooms; cook 1 minute.
5. Add cumin, paprika and chili powder; stir through.
6. When veggies are tender (about 2 minutes), add tomato and cook until soft. Season with salt and pepper, to taste.
7. In large bowl, whisk eggs, milk and salt and pepper, to taste.
8. Heat pan to medium heat and add splash of oil.
9. Pour egg mixture into pan and cook, lifting and folding eggs until thickened and no visible liquid egg remains. Do not stir constantly.
10. Lay tortillas on flat surface or plate.
11. In center of tortilla, add cooked veggies and top with thinly sliced beef. Add handful of spinach, scrambled eggs, crumbled feta, cilantro and avocado. Fold bottom of tortilla and roll.
12. Serve with lime wedges and hot sauce, if desired.

Dine on Deliciously Sweet Doughnuts

Brunch is never complete without something sweet to cap off the morning feast, and doughnuts are often the perfect complement to an array of main courses.

These Lemon Ricotta Doughnuts pair the bite-sized morsels with lemon curd (if that suits your style) for a sweet-tart combination. They’re made using Domino Golden Sugar, which is made from pure cane sugar and is less processed than white granulated sugar, as one you can always trust in your favorite recipes. It works cup-for-cup just like white sugar but with a golden color and distinct hint of molasses flavor.

Visit dominosugar.com to find recipes perfect for entertaining and celebrating throughout the year.

Lemon Ricotta Doughnuts

Prep time: 20 minutes

Cook time: 7 minutes

Doughnuts:

• Vegetable oil, for frying
• 2 cups all-purpose flour
• 1 3/4 cups Domino Golden Sugar, divided
• 2 tablespoons baking powder
• 1/4 teaspoon salt
• 2 tablespoons lemon zest
• 5 large eggs
• 1 3/4 cups ricotta cheese
• 1 tablespoon pure vanilla extract

Lemon Curd (optional):

• 1 stick unsalted butter, softened
• 1 1/2 cups Domino Golden Sugar
• 2 large eggs
• 2 egg yolks
• 4 lemons, zest and juice only
• 1/8 teaspoon salt

1. To make doughnuts: In large saucepan, preheat oil to 350 F. Prepare cookie sheet with paper towel to drain doughnuts once out of hot oil.
2. In bowl, mix flour, 3/4 cup sugar, baking powder and salt. Add lemon zest, eggs, ricotta cheese and vanilla extract; mix until well combined.
3. Use ice cream scoop to scoop small amounts dough into oil, 4-5 pieces at a time. Fry each batch until golden brown, about 7 minutes. Keep oil at or near 350 F; if oil is too hot, doughnuts will turn golden brown but centers may still be raw. Remove from oil and drain in paper towel. Repeat with remaining dough.
4. While still hot, toss doughnuts with remaining sugar.
5. To make lemon curd, if desired: In large bowl of stand mixer, cream butter and sugar until light and fluffy. Add eggs and egg yolks, one at a time. Add lemon zest, lemon juice and salt.
6. Transfer mixture to saucepan and cook at low-medium heat until thick and creamy, stirring constantly. Remove from heat and let cool before serving with doughnuts.

Source: Beef + Lamb New Zealand
Domino Golden Sugar

(Family Features) Taking care of your heart health requires a commitment to the right routines and smart decisions, such as adopting a heart healthy diet. Foods you might already have in your kitchen can offer powerful vitamins, minerals and beneficial plant compounds that may help contribute to heart health.

Decades of research shows that each 8-ounce serving of 100% orange juice, such as Florida Orange Juice, is packed with key nutrients and valuable plant compounds, which may play a beneficial role in helping lower blood pressure and other risk factors for heart disease. Consider these additional heart health benefits of 100% orange juice:

• While many people associate vitamin C with its ability to help promote a healthy immune system, it’s also been shown to support cardiovascular health. Orange juice is an excellent source of vitamin C providing more than 100% of the recommended daily value in an 8-ounce glass.
• In several research studies, higher intakes of the flavonoids typically found in citrus were associated with reduced risk for cardiovascular disease and stroke.
• In one 8-ounce serving, 100% orange juice provides 10% of the daily value of potassium, which is an electrolyte that helps maintain fluid balance affecting blood pressure. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.
• Some studies found folate and vitamin B6, both water-soluble vitamins, may help protect against heart disease by lowering homocysteine levels in the blood, an amino acid believed to cause damage to the arteries and increase the risk of blood clots when elevated. One 8-ounce glass of orange juice contains 15% of the daily value of folate and 8% of the daily value of vitamin B6.

“Drinking Florida Orange Juice is not only delicious, it delivers a powerful combination of vitamins, minerals, antioxidants and beneficial plant compounds,” said Dr. Rosa Walsh, director of scientific research at the Florida Department of Citrus. “From helping to reduce hypertension to fighting inflammation, it is an excellent choice to include in a heart-healthy diet.”

You can add the heart health benefits of 100% orange juice to your diet with the powerfully nutritious punch of Orange Juice Shrimp Quinoa Bowls, the perfect mixture of textures with tangy, spicy and sweet flavors. Or start the day strong with a Florida Sunshine Grapefruit Smoothie for a breakfast beverage that requires just a few minutes of prep and blending.

Find more heart healthy inspiration at floridacitrus.org.

Orange Juice Shrimp Quinoa Bowls

Servings: 2

• 2          cups water
• 1          cup quinoa
• 1          cup Florida Orange Juice
• 1          tablespoon hot sauce
• 1          tablespoon honey
• 1          tablespoon soy sauce
• 6          tablespoons vegetable oil, divided
• 2          tablespoons lime juice
• 1          tablespoon white miso
• 1 1/2    pounds shrimp, peeled and deveined
• 1/4       teaspoon kosher salt
• 1/8       teaspoon ground black pepper
• 1          bell pepper, diced
• 1          English cucumber, sliced into half moons
• 3          scallions, sliced
• 1          avocado, sliced
• 1          teaspoon sesame seeds
• 2          tablespoons cilantro, chopped

1. In pot, bring water to boil.
2. Add quinoa, reduce to simmer, cover and cook 15 minutes. Fluff with fork.
3. In bowl, whisk orange juice, hot sauce, honey, soy sauce, 4 tablespoons vegetable oil, lime juice and miso. Remove half and set aside.
4. Add shrimp to remaining half and marinate 15 minutes.
5. Heat large skillet over medium-high heat and add remaining oil.
6. Season shrimp with salt and pepper then add shrimp to wok and saute, cooking approximately 2 minutes per side until pink and cooked through.
7. Place 1/2 cup quinoa in bowl and top with bell pepper, cucumber, scallions, avocado and shrimp.
8. Drizzle with dressing that was set aside and garnish with sesame seeds and cilantro.

Florida Sunshine Grapefruit Smoothie

Servings: 1

• 1          cup Florida Orange Juice
• 1/2       cup Florida Grapefruit Juice
• 1          ripe banana
• 1/2       cup low-fat vanilla yogurt
• 1/2       teaspoon vanilla extract

1. In blender, blend orange juice, grapefruit juice, banana, yogurt and vanilla extract until smooth. Serve immediately.

 Photo courtesy of Getty Images (smoothie)

Source: Florida Department of Citrus

(Family Features) According to the “Journal of Nutrition Education and Behavior,” studies have proven that eating meals together as a family can improve communication and relationships, which is especially important during times of uncertainty and life’s more difficult moments. Great-tasting foods like pork and pulses can be combined to bring families together with quality nutrition, which helps bodies survive and thrive.

Pulses are the nutritionally dense, edible seeds of legumes including dry peas, beans, lentils and chickpeas. Together with pork, this pairing provides critical nutrients to support weight management and immune function, along with plenty of protein – providing all nine essential amino acids – fiber, B vitamins, zinc, iron, potassium, selenium and folate.

As part of the Powerful Pairings initiative, launched by the National Pork Board and USA Pulses in an effort to promote pairing whole foods to bring taste, balance and nutrition to the center of the plate, these recipes for Green Chili Jack Smash Burgers, Cuban Black Beans and Pork Chops with Smashed Yellow Peas and Black-Eyed Pea Gravy encourage a nutritious way to enjoy fresh taste.

Find more information, resources and recipes at powerfulpairings.com.

Green Chili Jack Smash Burgers

Recipe courtesy of the National Pork Board and USA Pulses
Servings: 4

Burger Patties:

• 1          pound ground pork
• 4          tablespoons red onion, scrubbed with vegetable brush under running water and finely minced
• 1          teaspoon garlic, minced
• 1          teaspoon chipotle chili powder
• 2          teaspoons ancho chili powder
• 1          cup cooked black-eyed peas, drained
• 1          teaspoon salt, plus additional, to taste
• 4          slices Jack cheese

Caramelized Onions:

• 2          tablespoons butter
• 1          large onion, scrubbed with vegetable brush under running water and sliced thin
• 1/2       cup water
• 1/2       teaspoon salt

Charred Green Chili Mayo:

• 1          can (3 ounces) diced green chilies
• 2/3       cup mayonnaise
• 1          clove garlic, crushed
• 1          tablespoon lime juice
• 2          green onions, gently rubbed under cold running water and finely sliced
• 1/4       cup cilantro, gently rubbed under cold running water and chopped

• 4          hamburger buns
• 1          avocado, peeled and sliced
• 1/2       head lettuce, gently rubbed under cold running water

1. In large bowl, mix ground pork, onion, garlic and chili powders. Add black-eyed peas and salt; mix well. Form into four loosely packed balls and refrigerate at least 30 minutes.
2. To make Caramelized Onions: In large skillet over medium-high heat, warm butter. Add onions, water and salt; cook, stirring, until onions soften and turn golden brown, about 5 minutes. Remove from heat and set aside.
3. To make Charred Green Chili Mayo: Place green chilies in hot cast iron skillet over medium-high heat. Cook, turning, until chilies begin to soften and turn black. Remove from heat and place in small bowl. Add mayonnaise, garlic and lime juice; whisk to blend. Add green onions and cilantro; stir well and refrigerate.
4. To make burgers: Warm cast iron or nonstick griddle pan over medium-high heat. Place pork balls on hot skillet; flatten with heavy metal spatula. Season with salt, to taste. Cook approximately 3 minutes; flip and cook 2-3 minutes until internal temperature reaches 145 F.
5. Lightly toast buns. Place each burger on toasted bun with slice of cheese, Caramelized Onions, Charred Green Chili Mayo, avocado and lettuce.

Pork Chops with Smashed Yellow Peas and Black-Eyed Pea Gravy

Recipe courtesy of the National Pork Board and USA Pulses
Servings: 4

• 2          cups yellow split peas, cooked and drained
• 1/4       cup, plus 2 tablespoons, softened butter, divided
• 1/4       cup cream
• 1/4       teaspoon salt, plus additional, to taste
• 4          pork chops
• pepper, to taste
• 2          tablespoons olive oil
• 1          onion, gently rubbed under cold running water and diced
• 1          can black-eyed peas with juice
• 1/8       cup flour
• 1          cup milk

1. In medium bowl, use fork or potato masher to mash peas. Stir in 1/4 cup butter, cream and 1/4 teaspoon salt.
2. Season pork chops with additional salt and pepper, to taste.
3. In large skillet, warm oil over medium heat. Add pork chops to pan and cook approximately 4 minutes per side, or until they reach internal temperature of 145 F. Remove pork chops from pan; keep warm.
4. In same pan, add remaining butter, onion and black-eyed peas. Cook 2-3 minutes until warm throughout, scraping pan. Add flour and season with salt and pepper, to taste. While stirring, slowly add milk.
5. Serve mashed peas topped with pork chops and black-eyed pea gravy.

Cuban Black Beans

Recipe courtesy of Carolina Molea on behalf of the National Pork Board and USA Pulses
Serving: 6

• 1          quart water
• 1          green bell pepper, scrubbed with vegetable brush under running water and diced, divided
• 4          cloves garlic, peeled, divided
• 1          cup dried black beans, rinsed and soaked overnight
• 1          bay leaf
• 2          tablespoons olive oil
• 2          slices bacon, diced
• 1/2       Spanish onion, scrubbed with vegetable brush under running water and diced
• 1/2       teaspoon dried oregano
• 1/4       teaspoon ground cumin
• 1/2       teaspoon black pepper
• 2          tablespoons apple cider vinegar
• 1          tablespoon light brown sugar

1. Fill large pot with water. Add 1/2 diced green pepper, two garlic cloves, beans and bay leaf. Bring to boil over high heat. Reduce heat, cover and simmer until beans are tender, about 1 hour.
2. In skillet over medium-high heat, warm olive oil. Add bacon; cook, turning, until bacon starts to brown, about 2 minutes. Add remaining green pepper and onion; cook, stirring, until slightly softened, about 3 minutes.
3. Chop remaining garlic cloves. Add to skillet with oregano, cumin and black pepper. Stir 1 minute. Pour in vinegar, scraping browned bits from bottom of pan with wooden spoon.
4. When beans are cooked, discard bay leaf. Transfer 1 cup beans to blender; blend to make paste. Return blended beans to large pot. Add bacon mixture and sugar. Stir well; bring to boil over medium heat. Lower heat, simmer and cook, uncovered, 20 minutes, skimming foam from top.

Source: National Family Meals Month