(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) As children head back to school and parents work to balance hectic schedules, it can be difficult to maintain a meal plan that doesn’t consume too much time. Make your morning meals, lunchbox packing and meal prepping easier by including time-saving hacks like easy-to-use ingredients and recipes.

Getting back into a routine can be stressful, but Cheesy Quinoa Bites offer a kid-friendly, parent-approved breakfast option that can be enjoyed at the kitchen counter, on the way to school or as a snack during the day. Try making them Sunday evening then simply reheating throughout the week for an appetizing way to encourage kiddos to eat their veggies and start the day strong.

For a snack to be enjoyed as a mid-morning treat or afternoon pick-me-up, pack these Pine Nut Strawberry Rice Bars in lunchboxes to help boost energy with a sweet-and-savory combination. Or, you can store them in the fridge and keep them at home as a reward after a long day of learning.

Ready in just 10 minutes, Success Boil-in-Bag quinoa and rice are the keys to these quick and easy recipes with a no measure, no mess process that makes cooking simple. Enjoyed by kids and adults alike, they’re made using high-quality ingredients to help you and your loved ones enjoy hassle-free school days from start to finish.

Find more back-to-school snacking solutions at SuccessRice.com .

Cheesy Quinoa Bites

Prep time: 15 minutes
Cook time: 30 minutes
Servings: 12

• 1          bag Success Tri-Color Quinoa
• 2          cups aged cheddar cheese, shredded and divided
• 2          eggs
• 3/4       cup broccoli florets, cooked and finely chopped
• 1/3       cup orange bell pepper, finely diced
• 3/4       teaspoon salt

1. Preheat oven to 375 F. Grease 12 muffin cups. Cook quinoa according to package directions; let cool slightly.
2. Stir together quinoa, 1 1/2 cups cheddar cheese, eggs, broccoli, bell pepper and salt. Spoon mixture into prepared muffin cups. Sprinkle remaining cheese over top.
3. Bake 18-20 minutes, or until golden brown and set. Let cool slightly in pan on rack; invert onto rack and let cool completely or serve warm.

Substitution: Use finely chopped sun-dried tomatoes, black olives or pickled jalapeno peppers for orange bell pepper, if desired.

Pine Nut Strawberry Rice Bars

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 36 bars

• 1          bag Success White Rice or Brown Rice
• nonstick cooking spray
• 3          tablespoons butter, softened
• 1/3       cup sugar
• 1/4       cup strawberry jam
• 2          eggs, beaten
• 1          teaspoon lemon extract
• 2 1/2    cups all-purpose flour, sifted
• 2          teaspoons baking powder
• 2          teaspoons ground turmeric
• 1          teaspoon baking soda
• 1 1/2    cups fresh strawberries, hulled and sliced
• 1/2       cup unsalted pine nuts, chopped

1. Prepare rice according to package directions. Coat 9-by-13-inch baking pan with nonstick cooking spray and set aside. Preheat oven to 350 F.
2. In bowl or electric mixer on medium speed, beat butter, sugar and strawberry jam until thoroughly combined. Add eggs and lemon extract; continue beating until well mixed.
3. In separate bowl, sift flour, baking powder, turmeric and baking soda.
4. Add rice to flour mixture and mix thoroughly. Combine rice mixture with egg mixture. Gently fold in strawberries and nuts.
5. Spread batter in prepared pan. Bake 25 minutes.
6. Remove bars from oven and cool in pan. Once cool, transfer to cutting board and cut into 36 bars. Store in refrigerator.

Source: Success Rice

(Family Features) When families fire up their grills and turn to favorite summer recipes for filling meals, nutritional considerations are often not the focus. However, this doesn’t have to be the case. This year, you can rethink traditional seasonal menus by opting for main courses – and even desserts – that offer healthier returns by incorporating ingredients like whole oranges, which provide a multitude of nutritional benefits.

Adding an ingredient like California Valencia oranges to your family’s dishes means you’re including a rich source of vitamin C (70% of the daily value) and an excellent source of folate (20% of the daily value) in your seasonal spread. As a balance of sweet and tart, the extra juicy oranges reach their peak in summer, making them perfect for warm-weather recipes, juicing or as portable snacks to take along on adventures.

Plus, their anti-inflammatory benefits help support the body, especially as outdoor activities increase in the warm weather. The potassium found in oranges also helps support cell function, healthy blood pressure levels, bone health and hydration.

When it comes to meal planning, oranges are a highly versatile fruit that can be added to both sweet and savory dishes, as well as beverages, cocktails, sauces, frozen desserts, smoothies and more. To introduce a depth of flavor and burst of nutrition to dishes, add a sprinkle of zest, segments or fresh-squeezed juice, or even grill the fruit to bring out the flavor.

Try combining them with tastes of the Mediterranean for dinner with Orange and Harissa Glazed Beef Kebabs or end your meal with a refreshing sweet treat like Orange Ice Cream the entire family can enjoy.

By introducing the sweetness of oranges to your warm-weather menu, you can infuse fresh flavor while rethinking family favorites. Visit CaliforniaCitrusGrowers.com for more information on California oranges.

Orange and Harissa Glazed Beef Kebabs

Prep time: 2 hours
Cook time: 20 minutes
Servings: 2

• 1/2       cup California Valencia orange juice, freshly squeezed
• 2          California Valencia oranges, zested and segmented
• 2          tablespoons harissa paste
• 2          tablespoons honey
• 2          tablespoons olive oil
• 1          tablespoon fresh mint leaves, roughly chopped
• 2          garlic cloves, finely chopped
• 8          ounces beef tenderloin, cut into 2-inch cubes
• 1          green bell pepper, cut into 2-inch squares
• 1          red onion, cut into 2-inch squares
• 16        broccoli florets, raw
• kosher salt, to taste
• black pepper, to taste
• cooked couscous
• mandarin chutney

1. In mixing bowl, combine orange juice and zest, harissa, honey, oil, mint and garlic; mix well.
2. Add beef cubes and toss to coat; marinate 2 hours in refrigerator.
3. Using long skewers, build kebabs, alternating beef, peppers, onions and broccoli on each.
4. Heat grill to medium-high heat.
5. Season kebabs with salt and pepper, to taste. Grill until vegetables are cooked through and beef reaches desired doneness.
6. Serve over bed of couscous and top with mandarin chutney.

Orange Ice Cream

Prep time: 1 hour
Servings: 6

• 2          cups California Valencia orange juice, freshly squeezed
• 1 1/2    cups whole milk
• 1 1/2    cups heavy cream
• 1/2       vanilla bean
• 2          tablespoons glucose syrup or corn syrup
• 1/4       cup non-fat dry milk powder
• 2/3       cup granulated sugar
• 3          egg yolks
• 2          California Valencia oranges, zest only
• California Valencia orange slices, for garnish

1. Prepare ice cream making vessel or unit, such as old-fashioned churner or ice cream machine with motor.
2. Reduce orange juice to 1 cup; ice down to chill.
3. In saucepan over medium heat, combine milk, cream, vanilla scraped pod and seeds, and glucose syrup until hot; remove from heat. Steep 30 minutes.
4. In bowl, combine milk powder and sugar. Add dry mixture into hot cream mixture. Whisk to combine. Return mixture to medium heat.
5. In separate heat-safe bowl, combine egg yolks and orange zest.
6. In small increments, pour hot mixture over yolks and zest. Mix vigorously while pouring.
7. Cook to 185 F.
8. Remove from heat and pour through fine strainer. Hand-blend until smooth.
9. Ice down immediately. Add cooled, reduced orange juice. Hand blend to combine.
10. Spin and freeze then follow directions according to machine or vessel to make ice cream.
11. Serve with orange slices.

Source: California Citrus Growers

(Family Features) Fun in the summer sun can mean anything from poolside play and outdoor exercise to simply relaxing in the shade. While these activities make the season special for people of all ages, the heat also leads to the inevitable: sweat.

Electrolytes, critical for the human body to function, are lost via sweat throughout the day. Drinking plenty of fluids, such as water, helps keep you hydrated. However, adding 100% orange juice to your diet can help replace those lost electrolytes in addition to aiding hydration. According to a study published in the “Journal of Nutrition and Health Sciences,” drinking 100% orange juice following exercise contributes to hydration equally as well as water and sports drinks, making the beverage a viable alternative for recovery.

“Electrolytes include nutrients such as potassium, sodium, magnesium and calcium,” said Dr. Rosa Walsh, scientific research director at the Florida Department of Citrus. “In fluids, these nutrients carry an electric charge, which allows muscles to contract and nerves to transmit signals, and are critical for the human body to function. Plain water contains few if any electrolytes, so you must replace lost electrolytes by consuming foods or beverages that contain these nutrients. Drinking fluids that contain both water and electrolytes, such as 100% orange juice, may help support hydration.”

In fact, 100% orange juice contains about 90% water and can contribute to overall water intake. With no added sugar, it’s an ideal way to support hydration by drinking it on its own or by adding it to recipes like this Healthy Broccoli Salad with Miso Orange Dressing or Pineapple Orange Smoothie.

Consider these major electrolytes found in orange juice:

• Potassium: The major electrolyte within all cells, it helps balance fluid in the body with a strong relationship to sodium, the major electrolyte in the blood and outside the cells. Potassium is especially important for regulating heart rhythm and function. An 8-ounce glass of 100% orange juice provides 10% of the recommended daily value for potassium.
• Magnesium: The fourth-most abundant mineral in the body and essential in the regulation of muscle contraction, cardiac excitability, blood pressure and other vital processes. An 8-ounce glass of 100% orange juice contains 6% of the recommended daily value for magnesium.
• Calcium: Found in fortified varieties of orange juice, calcium plays an important role in muscle contraction, nerve transmission and the contraction and relaxation of the cardiovascular system. As an excellent source of calcium, an 8-ounce serving of fortified orange juice provides 30% of the recommended daily value.

Visit floridajuice.com to find more recipes that aid in summer hydration.

Healthy Broccoli Salad with Miso Orange Dressing

Servings: 1

Salad:

• 2          heads broccoli, cut into small florets
• 2          cups purple cabbage, chopped
• 1/2       cup golden raisins
• 1/2       cup slivered almonds
• 1/2       cup chopped green onions

Miso Orange Dressing:

• 1          cup Florida Orange Juice
• 2          tablespoons canola oil
• 2          tablespoons miso
• 2          tablespoons almond butter
• 1          shallot

1. To make salad: In bowl, toss broccoli, cabbage, raisins, almonds and green onions.
2. To make miso orange dressing: In food processor or blender, pulse orange juice, canola oil, miso, almond butter and shallot until smooth.
3. Pour dressing over salad, tossing to coat. Serve immediately or chill in refrigerator.

Pineapple Orange Smoothie

Servings: 2

• 1          cup Florida Orange Juice
• 1/2       cup plain almond milk
• 1          frozen banana
• 1          cup frozen pineapple
• 1          teaspoon turmeric
• 1          scoop walnuts
• 1/8       teaspoon cayenne
• 2-3       ice cubes
• 1          scoop plain protein powder (optional)

1. In large blender, blend orange juice, almond milk, frozen banana, frozen pineapple, turmeric, walnuts, cayenne, ice cubes and protein powder, if desired, until smooth.
2. Portion into two small glasses.

Source: Florida Department of Citrus

(Family Features) Each school day calls for a multitude of meals and snacks to make sure little learners are energized for time spent in the classroom, playing with friends and completing their homework. From breakfast to dinner and sweet rewards after a long day of educational activities, it’s important to keep the family on schedule with favorite recipes.

These options for a simple quiche that’ll almost certainly leave leftovers for the week, tasty tacos with a cheeseburger twist and cream-filled cookies offer delicious ways to keep your loved ones full and happy.

Visit Culinary.net to find more family-friendly dishes.

Say Goodbye to Basic Breakfast

The same old breakfast routine week after week can become tiresome and dull, especially for little ones.

It’s time to add something new to the table with fresh ingredients and simple instructions to enhance the start to busy weekdays. Try this recipe for an Easy Breakfast Quiche that is sure to have your senses swirling with every bite while fueling kiddos for the day ahead.

Find more breakfast recipes at Culinary.net.

Easy Breakfast Quiche

Servings: 12

• 1 package (10 ounces) frozen broccoli with cheese
• 12 slices bacon, chopped
• 1/2 cup green onions, sliced
• 1 cup mushrooms, sliced
• 4 eggs
• 1 cup milk
• 1 1/2 cups shredded cheese, divided
• 2 frozen deep-dish pie shells (9 inches each)

1. Heat oven to 350 F.
2. In medium bowl, add broccoli and cheese contents from package. Microwave 5 minutes, or until cheese is saucy. Set aside.
3. In skillet, cook chopped bacon 4 minutes. Add green onions; cook 2 minutes. Add mushrooms; cook 4 minutes, or until bacon is completely cooked and mushrooms are tender. Drain onto paper towel over plate. Set aside.
4. In medium bowl, whisk eggs and milk until combined. Add broccoli and cheese mixture. Add 1 cup cheese. Stir to combine. Set aside.
5. In pie shells, divide drained bacon mixture evenly. Divide broccoli mixture evenly and pour over bacon mixture. Sprinkle remaining cheese over both pies.
6. Bake 40 minutes.
7. Allow to cool at least 12 minutes before serving.

Note: To keep edges of crust from burning, place aluminum foil over pies for first 20 minutes of cook time. Remove after 20 minutes and allow to cook uncovered until completed.

A Tasty Take on School Night Tradition

Put a twist on taco Tuesday and get outside the burger bun with this easy weekday dinner idea.

Pick up a few simple ingredients you can feel good about feeding your family including Coleman Natural uncured bacon, which has no artificial ingredients or preservatives and is sourced from American family farms that humanely raise their animals with no antibiotics or added hormones.

For more creative, kid-friendly recipes, visit ColemanNatural.com/recipes.

Bacon Cheeseburger Tacos

Servings: 4

• 8-10 slices Coleman Natural bacon
• 1 pound ground beef
• salt
• pepper
• 4 slices cheese
• 1 cup canola oil
• 8 soft corn tortillas
• 1 medium red onion, sliced
• 1 avocado, skin removed and sliced
• 1 medium tomato, chopped
• 8-10 romaine lettuce leaves, torn

1. In large frying pan or cast-iron skillet, cook bacon until crispy. Remove slices from skillet to drain on paper towel. Pour bacon fat from pan.
2. Shape ground beef into four burger patties, seasoning both sides of patties with salt and pepper.
3. In skillet over medium-high heat, cook burgers about 4 minutes per side for medium doneness.
4. Top each burger with one slice cheese then cover skillet with lid and cook until cheese melts. Remove from heat.

Cap Off School Nights with a Creamy Cookie

Once the school day is done, homework is complete and dinner is finished, there’s just one thing left for many families: dessert. After all the day’s accomplishments, sometimes a sweet treat is the perfect way to reward kiddos for their hard work in the classroom.

These Oatmeal Creme Cookies are a tasty example of a tempting dish that comes together in less than half an hour, so you don’t add more stress to a busy day. Plus, with high-quality ingredients like C&H Sugars, they can keep the whole family happy while allowing little ones to help in the kitchen.

Visit chsugar.com for more back-to-school recipe inspiration.

Oatmeal Creme Cookies

Recipe courtesy of chef Haley Williams @IfYouGiveABlondeAKitchen

Prep time: 10 minutes

Cook time: 12 minutes

Oatmeal Cookies:

• 1 1/2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves (optional)
• 1 cup (2 sticks) unsalted butter, at room temperature
• 3/4 cup Dark Brown Sugar
• 1/2 cup Organic Raw Cane Sugar
• 2 large eggs, at room temperature
• 1 1/2 teaspoons pure vanilla extract
• 3 cups quick oats

Creme Filling:

• 3/4 cup unsalted butter, at room temperature
• 2 cups Confectioners’ Sugar
• 1-2 tablespoons heavy cream
• 1 teaspoon pure vanilla extract
• 1 pinch salt

1. To make oatmeal cookies: Preheat oven to 350 F. Line two cookie sheets with parchment paper and set aside.
2. In large bowl, whisk flour, baking soda, salt, cinnamon and cloves, if desired. Set aside.
3. In bowl of stand mixer, beat butter, dark brown sugar and raw cane sugar on medium-high speed until light and creamy, about 1 minute. Add eggs and vanilla; beat until combined. Scrape down sides and bottom of bowl.
4. With mixer on low, slowly add dry ingredients to wet ingredients. Mix until combined while avoiding overmixing. Add oats and mix until incorporated.
5. Scoop about 2 tablespoons dough onto prepared cookie sheet. Space dough balls at least 3 inches apart. Bake 10-12 minutes, or until edges are light brown. Let cookies cool 5 minutes before transferring to wire rack to cool completely.
6. To make creme filling: In bowl of stand mixer, beat butter on medium-high speed until light in color, about 3 minutes. With mixer on low, gradually add confectioners’ sugar and mix until well combined, about 1 minute. Add 1 tablespoon heavy cream, vanilla and salt. Beat on medium-high speed until fluffy. If filling is too thick, add second tablespoon heavy cream.
7. Once cookies cool, pipe or spread creme filling on flat sides of half the cookies. Top with remaining cookies to form sandwiches.

Source: Coleman Natural Foods
C&H Sugar

(Culinary.net) The same old brunch menu week after week can become tiresome and dull. It’s bland, boring and your tastebuds get used to the same flavors repeatedly.

It’s time to add something new to the table with fresh ingredients and simple instructions to enhance your weekend spread.

Try this recipe for an Easy Brunch Quiche that is sure to have your senses swirling with every bite. This quiche is layered with many tastes and a variety of ingredients to give it crave-worthy flavor.

To create this dish, start with one package of broccoli and cheese then microwave it for 5 minutes until heated through.

Add 12 slices of chopped bacon to a skillet. While cooking, add 1/2 cup of green onions. Cook for 2 minutes then add 1 cup of mushrooms to the skillet. Cook for 4 minutes and drain the grease.

In a small mixing bowl, combine four eggs and 1 cup of milk. Whisk together. Add egg mixture to the broccoli and cheese. Also add 1 cup of shredded cheese and stir the ingredients together.

In two separate pie shells, spoon in the bacon mixture then pour the egg and broccoli mixtures over the top. Sprinkle with a little more cheese then bake for 35-45 minutes at 350 F.

With a range of ingredients from broccoli to bacon, this quiche is a brunch hero. While baking, the cheese gets all melty, and with every bite the mushrooms add texture and earthy flavor. The ingredients combine together to make something warm, hearty and fresh.

Find more brunch recipes and cooking ideas at Culinary.net.

Watch video to see how to make this recipe!

Easy Brunch Quiche

Serves: 12

• 1          package (10 ounces) frozen broccoli with cheese
• 12        slices bacon, chopped
• 1/2       cup green onions, sliced
• 1          cup mushrooms, sliced
• 4          eggs
• 1          cup milk
• 1 1/2    cups shredded cheese, divided
• 2          frozen deep dish pie shells (9 inches each)

1. Heat oven to 350 F.
2. In medium bowl, add broccoli and cheese contents from package. Microwave 5 minutes, or until cheese is saucy. Set aside.
3. In skillet, cook chopped bacon 4 minutes. Add green onions; cook 2 minutes. Add mushrooms; cook 4 minutes, or until bacon is completely cooked and mushrooms are tender. Drain onto paper towel over plate. Set aside.
4. In medium bowl, whisk eggs and milk until combined. Add broccoli and cheese mixture. Add 1 cup cheese. Stir to combine. Set aside.
5. In pie shells, divide drained bacon mixture evenly. Divide broccoli mixture evenly and pour over bacon mixture. Sprinkle remaining cheese over both pies.
6. Bake 40 minutes.
7. Allow to cool at least 12 minutes before serving.

Note: To keep edges of crust from burning, place aluminum foil over pies for first 20 minutes of cook time. Remove after 20 minutes and allow to cook uncovered until completed.

(Family Features) Quality meals don't have to drain hours from your day; satisfying taste is possible in just minutes when you have a few strategies that can help make meal prep easier and the results more enjoyable.

Eat better with veggies. If eating better is your goal, explore veggie-based recipes that are hearty and filled with nutrients and vitamins. This Brown and Wild Rice Bowl with Veggie Burger is perfect for a meatless Monday or any other day when you need a fast, filling and flavorful meal in short order. If you don't have veggie burgers at home, or simply prefer a meat-based option, a cooked frozen beef patty is a good time-saving alternative.

Make simple swaps for variety. When you find a dish that's easy and tasty, you may find yourself falling back on the same thing again and again. Prevent taste bud boredom by mixing up your ingredients. You can transform a rice-based recipe by changing up the veggies, cheese, dressing and other toppings. Try pickled jalapenos for spice. Add corn if you like things sweet. Swap a creamy dressing with a zesty vinaigrette for fewer calories and a whole new taste.

Shop for convenience. Takeout may let you skip prep time completely, but you can easily make versions of many favorite to-go meals at home in just a few minutes. This Beef and Broccoli Garlic Rice uses perfectly portioned Minute Ready to Serve microwavable rice cups that help you put together a delicious lunch or dinner without measuring or overeating. Choosing products like portion-controlled rice and other ready-to-serve ingredients can help shave time off your prep work.

Tempt your taste buds with more convenient meal ideas at minuterice.com.

Brown and Wild Rice Bowl with Veggie Burger

Prep time: 5 minutes
Servings: 1

• 1 cup Minute Ready to Serve Brown and Wild Rice
• 1 precooked veggie burger patty
• 1/2 cup shredded lettuce
• 1/2 cup halved grape tomatoes
• 2 tablespoons shredded cheddar cheese
• 2 tablespoons ranch dressing

1. Prepare rice according to package directions.
2. Break veggie burger into large chunks and place in small, microwave-safe bowl. Microwave on high 60-90 seconds, or until veggie burger is heated through.
3. Toss together rice and veggie burger. Top with lettuce, tomatoes and cheese. Drizzle with ranch dressing.

Beef and Broccoli Garlic Rice

Prep time: 5 minutes
Servings: 1

• 1 cup Minute Ready to Serve Garlic and Olive Oil Jasmine Rice
• 1/2 cup fresh broccoli florets
• 1/2 cup sliced red bell pepper
• 2 tablespoons diced water chestnuts
• 3 ounces cooked beef, sliced into strips
• 3 tablespoons teriyaki glaze
• soy sauce (optional)

1. Heat rice according to package directions.
2. In large, microwave-safe bowl, combine broccoli, bell pepper and water chestnuts. Microwave on high 1 minute. Add beef and microwave on high 1 minute.
3. Stir in glaze and rice. Top with soy sauce, if desired.

Source: Minute Rice

(Family Features) Making sure your family members get a nutritious start to the day is an important job, and by focusing on a few wholesome ingredients, such as real milk, simple and healthful dishes can quickly become family favorites.

Each day should begin with a balanced breakfast, so when mornings get hectic and meal prepping isn’t possible, you can still start strong with a convenient, iconic pairing – cereal and real milk. Enjoyable on their own, real milk and General Mills Big G Cereals, like Honey Nut Cheerios, are even better together, delivering essential nutrients to help fuel the morning with the taste kids – and adults – can call a daily favorite.

In fact, dairy milk is the top food source of calcium, vitamin D and potassium, and cereal is the top food source of fiber – which are four nutrients of public health concern identified by the Dietary Guidelines for Americans. This nutritious breakfast combination costs only around 50 cents per serving – so parents can give their children nutrients they need without breaking the bank.

Another delicious breakfast option is a Cheesy Bacon-Broccoli Quiche, which offers 11 grams of protein per serving while introducing picky eaters to veggies in an appetizing way. If a busy schedule calls for an on-the-go option, real milk provides essential nutrients and can be blended into a Banana Breakfast Shake for a tasty and portable way to start the day.

About 90% of the U.S. population does not meet dairy recommendations outlined in the Dietary Guidelines for Americans. Most individuals would benefit by increasing intake of nutrient-dense, calcium-rich dairy milk. One 8-ounce glass of dairy milk contains almost as much calcium as six cups of kale and the same amount of protein found in 1 1/2 medium eggs, making real milk an easy and delicious way for your little ones to get important nutrients they need.

Visit milklife.com for more health-focused, simple and delicious family meal inspiration.

Cheesy Bacon-Broccoli Quiche

Servings: 6

• 1          package (10 ounces) frozen broccoli with cheese sauce
• 3          slices turkey bacon, chopped
• 1/2       cup white mushrooms, sliced
• 1/2       cup green onions, chopped
• 1          frozen prepared pie shell (9 inches)
• 4          eggs
• 1          cup fat free or low fat dairy milk
• 1/2       cup cheddar cheese, shredded

1. Preheat oven to 350 F.
2. In microwave, prepare broccoli and cheese sauce according to package directions; set aside to cool slightly.
3. In nonstick skillet over medium heat, cook bacon, mushrooms and green onions until bacon is cooked through and mushrooms are tender. Scatter bacon mixture in bottom of pie shell; place pie shell on baking sheet.
4. In bowl, whisk eggs and dairy milk then stir in broccoli and cheese sauce along with cheddar cheese. Pour custard into pie shell and bake 35-45 minutes, or until center is just set and knife blade comes out clean when inserted into center of quiche.
5. Let cool at least 10 minutes before cutting into wedges and serving.

Nutritional information per serving: 280 calories; 16 g fat; 6 g saturated fat; 160 mg cholesterol; 11 g protein; 22 g carbohydrates; 2 g fiber; 510 mg sodium; 150 mg calcium. Nutrition figures based on using fat free milk.

Banana Breakfast Shake

Servings: 2 (6 ounces milk per serving)

• 1 1/2    cups fat free or low fat dairy milk
• 1          frozen medium banana, peeled and sliced
• 1/2       teaspoon vanilla extract (optional)
• 1/4       teaspoon almond extract (optional)
• cinnamon, for garnish (optional)

1. In blender container, combine dairy milk, banana, vanilla extract and almond extract. Blend until smooth, about 20 seconds.
2. Pour into two glasses and garnish with sprinkle of ground cinnamon, if desired.

Nutritional information per serving: 120 calories; 0 g fat; 0 g saturated fat; 0 mg cholesterol; 7 g protein; 23 g carbohydrates; 2 g fiber; 100 mg sodium; 190 mg calcium. Nutrition figures based on using fat free milk.

 Photos courtesy of Getty Images

Source: MilkPEP

(Family Features) Part of the fun of family meals is finding inspiration in the variety of dinner ideas you can create together. From a tangy twist on traditional tacos to a favorite to-go flavor in the comfort of your own kitchen, the options are nearly endless when you use versatile, ready-to-use ingredients.

When you include protein that’s prepared, seasoned and precooked, you can cut down on time in the kitchen, while adding precious seconds to spend with loved ones. For example, Chef’s Craft® Gourmet Chicken offers a line of gluten-free, preservative-free, all-natural chicken skillfully crafted by experts and perfectly suited for culinary creations. The varieties are always fresh and perfect for preparing in 30 minutes or less. They can be enjoyed on their own or in an array of family dishes.

Consider these Barbecue Ranch Breaded Chicken Tacos to call loved ones to the table with chunks of tender chicken piled high with homemade spicy vinegar slaw, fried onions and avocado drizzled with barbecue sauce and ranch dressing.

Or, for a taste of takeout you can make in your own home, turn to Honey Soy Chicken Stir-Fry. If you don’t own a wok, don’t fret – this dish can easily be made in a skillet. Just be sure to give the veggies enough room as a crowded skillet is likely to result in steamed veggies.

Find more quick, convenient family meal ideas, as well as a store locator, at chefscraftgourmet.com.

Barbecue Ranch Breaded Chicken Tacos

Servings: 4

Spicy Vinegar Slaw:

• 2 1/2    cups shredded purple cabbage
• 1/2       cup shredded carrot
• 2          jalapenos, thinly sliced
• 1 1/2    tablespoons canola or vegetable oil
• 2          tablespoons apple cider vinegar
• 1          teaspoon sugar
• kosher salt
• freshly ground black pepper

Fried Onions:

• canola or vegetable oil, for frying
• 1/2       cup all-purpose flour
• kosher salt
• freshly ground black pepper
• 1          yellow or Vidalia onion, cut into 1/4-inch slices

• 8          taco-sized flour tortillas, warmed
• 1          package Chef’s Craft® Breaded Chicken Chunks, cooked according to package directions
• spicy vinegar slaw
• 1          avocado, chopped
• fried onions
• 1/2       cup barbecue sauce
• 1/2       cup ranch dressing
• chopped cilantro (optional)

1. To make spicy vinegar slaw: In medium mixing bowl, combine cabbage, carrot and jalapenos.
2. In separate small bowl, whisk oil, vinegar and sugar; season generously with salt and pepper.
3. Drizzle over coleslaw mix and stir to combine. Let sit at least 10 minutes before serving.
4. To make fried onions: In small skillet over medium-high heat, heat 1/2 inch oil.
5. In small bowl, season flour well with salt and pepper. Coat onion slices in flour mixture and shake to remove excess flour.
6. Fry in batches until golden brown and crisp, about 30-45 seconds per batch. Remove to paper towel-lined plate and immediately sprinkle with salt.
7. Top each tortilla with cooked breaded chicken chunks, spicy vinegar slaw, chopped avocado, fried onions, barbecue sauce and ranch dressing. Garnish with cilantro, if desired.

Honey Soy Chicken Stir-Fry

Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes
Serves: 4

Honey Soy Glaze:

• 1/2       cup chicken broth
• 1/2       cup soy sauce
• 6          tablespoons honey
• 1/2       teaspoon granulated garlic
• 1/2       teaspoon dried ground ginger
• 4          teaspoons cornstarch
• 3          teaspoons water

• 2          tablespoons canola or vegetable oil
• 1          large yellow onion, sliced
• 3          bell peppers, sliced
• 1          large zucchini, sliced
• 4          ounces snow peas
• 10        ounces sliced mushrooms
• 2-3       cups broccoli florets, steamed to tender crisp
• 1          package Chef’s Craft® Chicken Breast Fillets, cooked according to package directions, sliced
• sesame seeds, for garnish

1. To make honey soy glaze: In small saucepan over medium heat, combine chicken broth, soy sauce, honey, garlic and ginger. Bring to simmer.  In small bowl, combine cornstarch and water; stir into honey soy sauce and let cook approximately 1 minute, stirring occasionally, until sauce thickens.
2. In large skillet or wok over medium-high heat, heat oil. Add onion, pepper and zucchini; cook 2-3 minutes. Add snow peas and mushrooms; cook 2 minutes until vegetables are crisp tender but maintain texture. 
3. Add broccoli and chicken to pan; stir all but 3 tablespoons sauce; cook 1 minute, stirring frequently. Drizzle with remaining sauce and garnish with sesame seeds.

Source: Wayne Farms

(Family Features) Committing to a daily wellness routine may include many components from eating healthy and exercising to meditating and achieving quality sleep. For some, the most difficult of these goals is changing eating habits to consume more nutritious foods.

However, rethinking the way you eat (and drink) doesn’t have to mean a colossal shift in your diet. According to Healthline, clean eating and the addition of a small amount of apple cider vinegar to your daily routine can help support healthy digestion, weight range maintenance, healthy glucose levels and a functioning immune system. In fact, some experts recommend consuming 1 ounce of apple cider vinegar each day as a shot or part of a recipe.

Consider an apple cider vinegar option from Marukan, which has brewed premium vinegars for 370 years, to create dishes from breakfast to dinner. Start your day by enjoying this Blueberry Apple Cider Vinegar Smoothie that takes just 5 minutes to make so it doesn’t throw off your morning routine.

A quick, nutritious and easy weeknight dinner is what many families strive for, and you can accomplish that feat with Apple Cider Vinegar Beef and Broccoli. Cooked broccoli florets and beef strips are combined with an apple cider vinegar and ponzu soy dressing-based sauce and served over cooked rice for a 20-minute meal your loved ones can savor together while simultaneously enhancing your nutrition.

These recipes can help you participate in the Marukan Apple Cider Vinegar 24-Day Challenge, which encourages entrants to consume 1 ounce of apple cider vinegar each day and share the benefits they experience while creating daily wellness habits on their journeys to healthier routines.

Find more information about participating in the challenge along with nutritious recipes at MarukanACV.com.

Blueberry Apple Cider Vinegar Smoothie

Total time: 5 minutes
Servings: 2

• 1          cup spinach
• 1/2       cup water
• 2          tablespoons Marukan Organic Apple Cider & Rice Vinegar Drink Blend
• 1          tablespoon almond butter
• 1/2       cup bananas, frozen
• 1/2       cup blueberries, frozen
• 1          tablespoon chia seeds
• 1/4       teaspoon cinnamon, ground
• 1/4       teaspoon ginger, minced
• 1/2       cup almond milk yogurt, plain
• fresh blueberries, for garnish

1. In blender, blend spinach, water, organic apple cider, almond butter, frozen bananas, frozen blueberries, chia seeds, cinnamon, ginger and yogurt until smooth. Pour into two glasses and garnish with fresh blueberries.

Apple Cider Vinegar Beef and Broccoli

Total time: 20 minutes
Servings: 4

• 1          tablespoon vegetable oil
• 1          pound broccoli florets
• 1          pound beef strips
• 1          tablespoon garlic, minced
• 1/2       cup Marukan Ponzu Premium Soy Dressing with Sudachi Citrus
• 1/2       cup low-sodium beef broth
• 1          tablespoon sesame oil
• 2          tablespoons brown sugar
• 1/4       cup honey
• 3          tablespoons Marukan Organic Apple Cider Vinegar
• 1          tablespoon cornstarch
• cooked rice
• sliced green onions, for garnish
• cilantro, for garnish
• sesame seeds, for garnish

1. In skillet over medium heat, heat vegetable oil. Cook broccoli 3 minutes until slightly softened; set aside. Add beef to pan and cook 3 minutes until browned. Add garlic and cook 30 seconds until fragrant.
2. In bowl, mix ponzu soy dressing, beef broth, sesame oil, brown sugar, honey, apple cider vinegar and cornstarch. Add sauce mixture to beef in skillet and cook 10 minutes until sauce mixture cooks down. Toss in broccoli and cook 2 minutes. Serve over rice and garnish with green onions, cilantro and sesame seeds.

Source: Marukan Apple Cider Vinegar