Quick and tasty meals and snacks
(Family Features) For those who are always on the go, it can be difficult to find time to whip up meals and snacks that are both nutritious and tasty. However, with some simple changes – and timesaving recipes – you can create delicious dishes and meals that will keep you feeling energized to fuel your busy lifestyle.
For example, these quick and easy recipes for a main course, snacks and even desserts are all part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The eating approach, which is a more flexible version of the popular ketogenic diet, offers a balanced mix of foods containing fiber-rich and nutrient-dense carbohydrates while focusing on reduced levels of refined carbohydrates, added sugars and the “hidden sugar effect” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.
An On-the-Go Morning Treat
Busy mornings can lead to breakfast being put on the backburner or skipped altogether. However, with an option like the Atkins Chocolate Banana Shake, which is made with real fruit, you can enjoy the most important meal of the day on-the-go or anytime you need a snack break.
A beneficial source of B vitamins, these protein-rich shakes can satisfy hunger with 5 grams of fiber and provide steady energy all day long. Made to easily fit into a busy lifestyle, they’re also gluten-free with no artificial colors or preservatives, and low-glycemic with 4 net carbs and 2 grams of sugar.
Egg Roll Bowl with Shrimp
Recipe courtesy of Atkins
Prep time: 5 minutes
Cook time: 10 minutes
- 5 cups frozen cauliflower rice
- 3 tablespoons canola oil
- 3 tablespoons sesame oil
- 4 teaspoons minced or pressed garlic
- 2 teaspoons ginger paste
- 6 cups pre-cut coleslaw (cabbage and carrots)
- 1 cup sliced red bell pepper
- 1/2 cup thinly sliced scallions, root and tips trimmed
- 1 teaspoon Chinese five-spice blend
- 1/4 cup tamari soy sauce
- 2 tablespoons mirin rice cooking wine
- 1 pound cooked and peeled shrimp, thawed
- 4 teaspoons sesame seeds
- In microwave, steam cauliflower according to package instructions.
- While cauliflower is cooking, warm large, nonstick skillet with lid over medium heat. Add oils, swirl to coat pan and, when shimmering, add garlic and ginger. Sauté until sizzling and fragrant, stirring constantly, about 30 seconds.
- Add coleslaw, bell pepper and scallions; continue sautéing, stirring frequently, until cabbage just begins to wilt, about 3 minutes.
- Sprinkle on five-spice blend and stir to incorporate. Add soy sauce and mirin rice cooking wine to pan and stir to evenly coat cabbage. Add shrimp to skillet; toss to evenly distribute. Reduce heat to medium-low, cover with lid and allow shrimp to warm, about 3 minutes.
- Measure about 1 cup cooked cauliflower rice into bottom of four bowls. Top evenly with shrimp and cabbage mixture, about 1 cup vegetables and 9-11 large shrimp per serving, drizzling with pan sauce evenly. Sprinkle each bowl with 1 teaspoon sesame seeds and serve while hot.
Notes: To help meal come together quickly, use frozen cauliflower rice, pre-grated ginger paste, pre-minced jarred garlic and bagged coleslaw mix. Green onions and bell pepper can also be pre-sliced.
Recipe courtesy of Atkins
Prep time: 2 minutes
Cook time: 8 minutes
- 3/4 cup shredded Parmesan cheese
- 1/2 teaspoon Italian seasoning blend
- Heat oven to 325° F. Line baking sheet with parchment paper.
- Use large cup or mug to draw six roughly 4-inch circles on parchment paper. Fill each circle with 2 tablespoons Parmesan cheese, smoothing shreds out and creating slightly thicker outer edge. Sprinkle each with pinch of Italian seasoning and bake 7 1/2 minutes, or until outer edges and bottoms are golden but not burned.
- Remove from oven and let cool at least 1 minute before eating. Store in airtight container at room temperature up to 1 day.
Avocado Chocolate Mousse
Recipe courtesy of Atkins
- 3 avocados
- 1/2 cup unsweetened coconut milk
- 1/2 cup sugar-free chocolate chips
- 2 1/2 tablespoons cocoa powder
- 2 tablespoons Erythritol (low-carb sweetener)
- 3 teaspoons stevia-based sugar substitute
- 2 teaspoons vanilla extract
- 1/8 teaspoon salt
- Mash avocado and place in blender with coconut milk. Blend until smooth.
- In microwave-safe bowl, heat chocolate chips 20 seconds, stir well and heat in 10-second intervals until melted, stirring in-between. Once melted, add to avocado mixture and continue to blend while scraping down sides of bowl.
- Add cocoa powder, sweetener, sugar substitute, vanilla and salt. Blend and scrape down sides of bowl until all ingredients are well combined and mousse is smooth and creamy. Add additional sugar substitute 1/4 teaspoon at a time if sweeter mousse is desired.
Note: All ingredients should be at room temperature to make blending smooth and easy.
Prep time: 5 minutes
- 13 pieces Atkins Honey Almond Vanilla Crunch Bites
- 1/4 cup fresh blueberries
- 1/4 cup plain, unsweetened whole milk Greek yogurt
- 1 tablespoon almond butter
- 1 pinch cinnamon
- 1 pinch sugar substitute
- Roughly chop crunch bites.
- In small glass, layer blueberries, crunch bites and yogurt. Swirl almond butter on top and finish with sprinkle of cinnamon and sugar substitute.
Photos courtesy of Getty Images (Egg Roll Bowl with Shrimp, Parmesan Crisps and Avocado Chocolate Mousse)
When it comes to dessert, it’s hard to beat chocolate as the main ingredient for dishes of all kinds. Add a twist to your next treat with the sweet taste of caramel in this Chocolate Caramel Pie.
Find more dessert recipes at Culinary.net.
Watch video to see how to make this recipe!
Chocolate Caramel Pie
- 1 package (15 ounces) pie crust
- 24 caramels, unwrapped
- 1/3 cup water
- 2/3 cup brown sugar
- 2/3 cup sour cream
- 1 teaspoon vanilla extract
- 2 eggs, beaten
- 1/2 cup walnuts, chopped
- 1/3 cup grated sweet baking chocolate, divided
- 1 cup white chocolate chip morsels
- 1/4 cup milk
- 1 cup whipping cream
- 2 tablespoons grated sweet baking chocolate
- Heat oven to 450° F. Prepare pie crust in 9-inch glass pie dish. Bake 8-9 minutes, or until lightly brown.
- To make filling: In medium bowl, combine caramels and water. Melt in microwave, stirring frequently. Stir in brown sugar, sour cream, vanilla extract, eggs and walnuts.
- Reduce oven to 350° F. Pour filling into cooled pie shell. Return to oven. Bake 30-40 minutes, or until edges of filling are set.
- Cool 15 minutes. Sprinkle 3/4 cup grated chocolate over pie. Refrigerate 2 hours.
- To make topping: In small glass bowl, combine white chocolate morsels and milk. Melt in microwave, stirring frequently. Set aside.
- In small bowl, beat whipping cream until peaks form. Fold in melted white chocolate mixture. Spread over cooled filling. Sprinkle with remaining grated chocolate.
- Refrigerate until ready to serve.
(Family Features) While Father's Day is for honoring dads, it's also a great opportunity to honor the men who have been father figures to us - stepfathers, grandfathers, uncles, even friends who have played that role in our lives.
This year, take some extra time to tell those men how much they've meant to you. A card or letter, a phone call or a face to face conversation - you'll give them a Father's Day gift they'll never forget.
To show them your appreciation, have them over for a special dinner. Grill up some chicken and top it with this Cilantro Cream Sauce. Serve with some southwestern-inspired rice and follow it all up with these Double Chocolate Warm Pudding Cakes for a homey dessert.
For more Father's Day dinner and dessert ideas, visit VeryBestBaking.com.
Cilantro Cream Sauce over Chicken
Makes 6 to 8 servings
- 6 to 8 boneless, skinless chicken breast halves, cooked and kept warm
- 2 cups loosely packed fresh cilantro
- 1 can (12 fluid ounces) Nestlé Carnation Evaporated Milk
- 1 cup water
- 2 teaspoons granulated chicken flavor bouillon
- 3 tablespoons butter or margarine
- 3 tablespoons all-purpose flour
- Ground black pepper to taste
- PLACE cilantro, evaporated milk, water and bouillon in blender; cover. Blend until smooth.
- MELT butter in medium saucepan over medium heat. Remove from heat. Stir in flour, stirring constantly until smooth. Stir in cilantro mixture. Cook over medium-low heat, stirring constantly, until mixture comes to a boil and thickens slightly. Season to taste with pepper.
- POUR sauce over chicken breasts.
Nutrition Information per serving: 330 calories; 120 calories from fat; 14g total fat; 8g saturated fat; 130mg cholesterol; 380mg sodium; 9g carbohydrate; 0g fiber; 6g sugars; 40g protein; 10% Vitamin A; 20% Calcium
Double Chocolate Warm Pudding Cakes
Makes 8 servings
- Nonstick cooking spray
- 1 cup all-purpose flour
- 1 1/4 cups granulated sugar, divided
- 3 tablespoons plus 1/4 cup Nestlé Toll House Baking Cocoa, divided
- 2 teaspoons baking powder
- 1/4 teaspoon salt
- 1 can (12 fluid ounces) Nestlé Carnation Evaporated Lowfat 2% Milk, divided
- 1 tablespoon vegetable oil
- 1 teaspoon vanilla extract
- 2 tablespoons water
- Lowfat whipped topping or ice cream (optional)
- PREHEAT the oven to 350° F. Spray 8-inch-square baking pan or dish with nonstick cooking spray.
- COMBINE flour, 3/4 cup sugar, 3 tablespoons cocoa, baking powder and salt in medium bowl. Add 1/2 cup evaporated milk, oil and vanilla extract; whisk until just blended. Spread batter into prepared baking pan.
- COMBINE remaining 1/2 cup sugar and 1/4 cup cocoa in small bowl. Microwave remaining 1 cup evaporated milk and 2 tablespoons water in small, uncovered microwave-safe bowl on HIGH (100%) power for 1 minute. With wire whisk, stir in sugar-cocoa mixture into milk mixture until blended. Gently pour over chocolate batter in pan.
- BAKE for 20 to 25 minutes (25 to 30 minutes if using glass dish) or until cake layer forms on top and edges are bubbly. Let stand for 10 minutes. Spoon into serving dishes, spooning chocolate sauce over cake. Top with whipped topping.
TIP: Individual servings can be reheated in microwave for 10 seconds.
Nutrition Information per serving: 250 calories; 25 calories from fat; 3g total fat; 1g saturated fat; 5mg cholesterol; 220mg sodium; 45g carbohydrate; 1g fiber; 32g sugars; 5g protein; 15% Calcium
(Family Features) Cinco de Mayo is a fun and festive holiday that's celebrated with music, dancing, family and delicious food. To bring great Mexican flavors to your fiesta, take a lesson from Maria Conception Jacinta Dominguez Ortega - also known as Mama Ortega.
In the 1800s, Mama Ortega created a loving home for her 13 children, and it centered around a tiny kitchen. From her small charcoal-burning stove, Mama created memorable meals her family loved. Everything for each meal was homegrown, handpicked and homemade.
You may not be able to grow your own ingredients, but you can take advantage of the way Mama did things - through authentic ingredients such as the line of Ortega Mexican Foods products. Fire-roasted chiles, authentic taco seasonings, crisp taco shells made with whole kernel corn and America's number one taco sauce are just a few of the ways that Ortega brings authentic Mexican flavor and fun to your family's dinner table.
For more delicious Mexican recipes to enjoy on Cinco de Mayo - or any day - visit www.ortega.com.
Slow-Cooked Shredded Beef Tacos
Prep Time: 12 minutes
Start to Finish: 6 hours
Makes: 6 to 8 servings
- 1 1/2 pounds beef chuck roast
- 1 medium onion, sliced
- 1 cup water
- 1 Ortega Grande Taco Dinner Kit
- 1 can (4 ounces) Ortega Diced Green Chiles
- Optional toppings: shredded lettuce, chopped tomato, shredded mild cheddar cheese, sour cream
- Place beef and onion in 4-quart slow cooker. Combine water and seasoning mix from kit in small bowl. Pour over beef and onion. Cover and cook on LOW 6 to 8 hours or until fork tender.
- Transfer beef to cutting board; shred beef with two forks. Place in large bowl. Stir in taco sauce from kit and chilies.
- Fill warmed taco shells and tortillas from kit with beef mixture. Top with cheese sauce from kit. Garnish with desired toppings.
Smothered Beef and Bean Burritos
Prep Time: 10 minutes
Start to Finish: 40 minutes
Makes: 10 burritos
- 1 can (10.75 ounces) condensed cream of mushroom soup
- 1 can (10 ounces) condensed cheddar cheese soup
- 1/2 cup sour cream
- 1 tablespoon olive oil
- 1 pound lean ground beef
- 1 onion, diced
- 3/4 cup water
- 1 Ortega Soft Taco Kit
- 1 cup Ortega Refried Beans
- 2 tablespoons chopped fresh cilantro
- 1/4 cup diced tomato
- Preheat oven to 350°F. Lightly coat 13 x 9-inch baking dish with nonstick cooking spray. Combine soups and sour cream in small bowl; set aside.
- Heat oil in skillet over medium-high heat. Add beef and onion. Cook and stir 5 minutes or until beef is no longer pink. Drain and discard fat. Add water and seasoning mix from kit. Cook and stir 3 minutes. Stir in refried beans.
- Wrap tortillas from kit with clean, lightly moistened cloth or paper towels. Microwave on HIGH (100% power) 1 minute, until hot and pliable.
- Divide beef mixture evenly among tortillas. Fold ends of tortilla to middle, then roll tightly around mixture. Place in baking dish, seam side down. Repeat with remaining tortillas.
- Spread soup mixture evenly over tortillas. Bake 22 to 25 minutes or until heated through. Garnish with taco sauce from kit, cilantro and tomatoes.
Prep Time: 10 minutes
Start to Finish: 25 minutes
Makes: 12 empanadas
- 1 cup prepared refrigerated barbecue shredded pork
- 2 tablespoons Ortega Taco Sauce, any variety
- 1 tablespoon Ortega Fire-Roasted Diced Green Chilies
- 1 can (12-count) refrigerated biscuits
- 1 egg, well beaten
- 1 cup black bean and corn salsa
- Preheat oven to 375°F. Mix pork, taco sauce and chilies in small bowl.
- Separate biscuits into 12 pieces. Flatten each biscuit into 6-inch round, using rolling pin. Divide filling evenly among biscuits, spreading over half of each round to within 1/4 inch of edge. Fold dough over filling; press edges with fork to seal well. Place on ungreased cookie sheet. Brush tops with beaten egg.
- Bake 12 to 15 minutes or until edges are golden brown. Immediately remove from cookie sheet. Serve warm with salsa for dipping.
Chili Con Queso Dip
Prep Time: 3 minutes
Start to Finish: 15 minutes
Makes about 3 cups
- 1 package (16 ounces) pasteurized processed cheese spread, cut into chunks
- 1 cup Ortega Thick and Chunky Mild Salsa
- 1 can (4 ounces) Ortega Fire-Roasted Diced Green Chiles
- 1 package (10 count) Ortega Tostada Shells or 1 package (12-count)
- Ortega Taco Shells, broken into pieces
- Additional Ortega Fire-Roasted Diced Green Chiles (optional)
- Chopped tomatoes (optional)
- Combine cheese, salsa and chilies in small saucepan. Cook and stir over low heat until fully melted and blended.
- Serve warm with tostada or taco shells. Garnish with additional chilies and tomatoes, if desired.
Chocolate Chile Brownies With Spiced Frosting
Prep Time: 10 minutes
Start to Finish: 1 hour
Makes: 9 servings
- 1 package (18 to 19 ounces) brownie mix, plus ingredients to prepare mix
- 1 can (4 ounces) Ortega Diced Green Chiles, undrained
- 1 cup powered sugar
- 1 tablespoon Ortega Chili Seasoning Mix
- 1 1/2 to 2 tablespoons milk
- Preheat oven to 350°F. Line 8-inch square baking pan with aluminum foil, extending foil over sides of pan; lightly coat with nonstick cooking spray.
- Prepare brownies according to package directions. Stir in chilies; mix until well blended. Pour into prepared baking pan. Bake 25 to 30 minutes, or use time recommended on package. Cool on wire rack. Using foil "handles," remove from pan.
- Blend powdered sugar and seasoning mix in small bowl. Stir in milk, adding more if necessary, until desired consistency. Spread on brownies. Slice and serve.
(Family Features) Summer is a great time to get kids into the kitchen to make some snacks and desserts. Whether you need something to take to a picnic or just something to do on a rainy day, making easy, no-bake goodies like Rice Krispies Treats(r) can show kids just how fun cooking can be.
Even young children can be kitchen helpers, so the whole family can get involved. What can your child do to help prepare a recipe?
2 to 3-year-olds can
-Wash and scrub fruits and vegetables
-Name and count foods
3 to 4-year-olds can
-Mix dry ingredients together
-Pour pre-measured liquids into batter
4 to 5-year-olds can
-Help measure ingredients
-Mash soft fruits and vegetables
-Press cookie cutters into dough or soft food
6 years old and up can
-Beat recipe ingredients with a whisk
-Help locate ingredients in a spice rack or pantry
Make some summer magic with these tasty no-bake recipes for Choco P'Nutty Bars, Itsy Bitsy Fruit Pies, and Ice Cream Sandwich Treats. For even more kid-friendly recipes you can make together, visit www.Ricekrispies.com.
Note: The following recipes should be made with adult supervision.
Itsy Bitsy Fruit Pies
Prep Time: 25 minutes
Total Time: 30 minutes
- 1/2 cup butter or margarine
- 1 cup milk chocolate morsels
- 1/4 teaspoon cinnamon
- 4 cups Kellogg's® Rice Krispies® cereal
- 2 cups assorted fresh chopped fruits
- Frozen non-dairy whipped topping, thawed
- Assorted sprinkles
- In medium saucepan, melt butter over low heat. Stir in chocolate morsels until melted. Remove from heat. Stir in cinnamon.
- Place cereal in large bowl. Carefully pour melted chocolate mixture over cereal. Gently stir until cereal is completely coated with chocolate.
- Spoon cereal mixture into twenty-four 1 1/2-inch muffin-pan cups coated with cooking spray. Using your finger or thumb, press cereal mixture onto bottoms and up the sides of each cup, forming crusts.
- Place crusts in freezer for 30 minutes. Remove from freezer. Refrigerate, covered, until ready to serve.
- Before serving, fill each crust with fresh fruit. Dollop with whipped topping. Decorate with sprinkles. Serve immediately.
Note: Extra unfilled crusts may be frozen in air-tight container for up to a month. Let stand at room temperature for 15 minutes before serving.
Kid-friendly Kitchen Tips:
-Children of all ages should have an adult assistant with them at all times when cooking.
-Chefs 7 and older can measure the ingredients and help stir the melted chocolate into the cereal.
-Little ones, ages 3 to 6, will enjoy pressing the mixture into the muffin cups and decorating with the fruits and whipped cream.
-Make sure to have plenty of extra fruits for snacking while making these little pies.
Ice Cream Sandwich Treats
Prep Time: 15 minutes
Total Time: 3 hours
Servings: 10 to 12
- 3 tablespoons butter or margarine
- 1 10 ounce-package (about 40) marshmallows, or 4 cups miniature marshmallows
- 2 teaspoons vanilla
- 6 cups Kellogg's Rice Krispies cereal
- 1/2 cup assorted sprinkles
- 2 pints desired flavor ice cream, frozen yogurt, sorbet or gelato
- In large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat. Stir in vanilla.
- Add cereal. Stir until well coated.
- Using buttered spatula or wax paper, evenly press mixture to 1/4-inch thickness on baking sheet coated with cooking spray. Decorate with sprinkles. Refrigerate for 15 minutes.
- Remove from refrigerator. Using 2-inch cookie cutters coated with cooking spray, cut into desired shapes. Place small scoop of ice cream on undecorated side of one cut-out. Top with another cut-out, decorated side up. Gently press together. Return to baking sheet. Repeat with remaining cut-outs and remaining ice cream.
- Freeze for 30 minutes. Transfer to airtight container. Freeze for 2 hours to 1 week. Let stand at room temperature for 10 minutes before serving.
Choco P'Nutty Bars
Prep Time: 15 minutes
Total Time: 1 hour
- 1 12-ounce package (2 cups) semi-sweet chocolate morsels
- 2/3 cup peanut butter
- 6 cups Kellogg's Rice Krispies cereal
- 3 cups miniature marshmallows
- 18 wooden or plastic sticks
- In large saucepan, melt chocolate morsels and peanut butter over low heat; stirring constantly. Remove from heat. Stir in cereal and marshmallows.
- Using buttered spatula or waxed paper, press mixture evenly into 13 x 9 x 2-inch baking pan coated with cooking spray. Chill in refrigerator about 45 minutes.
- Cut into 18 bars. Serve by inserting plastic or wooden stick into each bar.
Microwave Directions: In large microwave safe bowl, melt chocolate morsels and peanut butter at medium power for 2 to 2 1/2 minutes. Stir until smooth. Add remaining ingredients, stirring until well coated. Continue with recipe directions.
Source: Rice Krispies
(Family Features) Eggnog Martini and Maple Amaretto Sour are two holiday cocktails that could easily be found on a festive bar menu. However, you can make them yourself in the comfort of your own home. Dazzle guests with an easy, simple trick: extracts.
A simple drop of an extract – peppermint, maple, rum or almond – can transform a holiday cocktail or warm drink into a truly special experience. Add rum extract and nutmeg to white chocolate liqueur and cream for an Eggnog Martini. Or try a few drops of maple extract with coffee, whiskey and half and half for a festive Irish Coffee.
(Family Features) From the celebrity on TV to your coworker at the watercooler, everyone is talking about turmeric. That’s because scientific evidence has been building around the potential health benefits, including anti-inflammatory properties, of curcumin, a compound in turmeric. These six tempting recipes – from a morning shake to baked chicken – will quickly make turmeric the new star of your spice cabinet. Find more tips for using turmeric at McCormick.com.
(Family Features) Whether you’re a casual exerciser, a professional athlete or just looking for a nutritious breakfast, kick off your day with protein-packed recipes.
As an expert in the nutritional needs of professional athletes, Megan Chacosky, chef and registered dietitian for the U.S. Ski & Snowboard Team, stresses the importance of protein in any fitness enthusiast’s diet. Protein helps build, maintain and repair muscles while increasing energy and endurance, which can help strengthen the body and avoid injuries. Adding a protein beverage like Rockin’ Protein, made from fresh Shamrock Farms milk with up to 30 grams of protein per serving, into healthy breakfast recipes is one way to increase the protein level and nutritional benefits of your breakfast.
These recipes are quick to prep for grab-and-go mornings to start your day with proper nutrition. To learn more, visit rockinprotein.com.
- 1 bottle (12 ounces) Chocolate Rockin’ Protein Builder
- 12 cups rolled oats
- 1/2 cup maple syrup
- 3/4 cup oil
- 2 cups roasted hazelnuts
- 1/2 cup raw pumpkin seeds
- 1/2 cup raw sunflower seeds
- 1/2 cup dark chocolate chips
- Heat oven to 325° F.
- In large bowl, combine protein builder, rolled oats, maple syrup, oil, hazelnuts, pumpkin seeds and sunflower seeds; mix until oats, hazelnuts and seeds are coated. On baking sheet, spread granola in thin layers and bake until golden brown, about 45 minutes, stirring every 10-15 minutes.
- Cool completely then sprinkle in chocolate chips and serve with yogurt, on smoothie bowl or as cereal.
Nutritional information per serving: 295 calories; 32 g carbohydrates; 7.5 g protein; 16 g fat; 6 g sugar.
Blueberry Cornbread Muffins
Servings: 12 muffins
- 1 cup cornmeal
- 1 cup flour
- 1/4 cup sugar
- 2 teaspoons baking powder
- pinch of salt
- 1 cup fresh blueberries
- 1 egg
- 1 cup Vanilla Rockin’ Protein Builder
- 6 tablespoons vegetable oil
- 1 lemon, juiced
- Heat oven to 400° F. Line muffin tin with 12 paper or foil muffin liners and set aside.
- In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.
- In separate bowl, combine egg, protein builder, oil and lemon juice. Pour liquid ingredients into dry mix and stir until just combined. Divide into lined muffin tins and bake until golden brown, about 20-25 minutes.
Nutritional information per serving: 245 calories; 25 g carbohydrates; 5 g protein; 15 g fat; 6 g sugar.
Source: Rockin’ Protein
(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.
U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.
If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.
Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.
Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.
Chocolate Cherry and Banana Overnight Oats
Yield: 2 jars
- 1/2 cup frozen dark sweet cherries
- 1 1/2 cups old-fashioned rolled oats
- 1 container (12 ounces) Shamrock Farms Chocolate Milk
- 1 ripe banana, sliced
- 1 pinch salt
- In two mason jars, add 1/4 cup frozen cherries in each. In microwave, thaw 30 seconds.
- Divide rolled oats, milk, banana and salt between jars. Cover with lids and shake until combined.
- Store in refrigerator overnight or at least several hours.
- Serve cold or warm in microwave.
Yield: 8-10 waffles
- 2 cups pancake mix
- 2 large eggs
- 1 container (12 ounces) Vanilla or Chocolate Rockin’ Protein Builder
- 1/4 cup canola oil
- 1/2 teaspoon cinnamon
- Heat waffle iron.
- Place pancake mix in bowl. In separate bowl, whisk eggs, protein shake and oil. Stir into pancake mix until just combined.
- Bake in waffle iron according to manufacturer’s directions until golden brown.
Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.
Source: Shamrock Farms
(Family Features) A commitment to eating better-for-you foods and living a healthier lifestyle in the new year doesn’t need to break the bank.
To help achieve a more nutritious routine without blowing your budget, consider a one-stop shop like ALDI for high-quality, affordable ingredients to incorporate into better-for-you recipes. Plus, it carries the foods and ingredients to fit nearly any dietary lifestyle and budget – including a wide variety of options for plant-based, dairy-free and gluten-free diets.
Start the year with a clean slate and make practical, better-for-you eating goals with these recipes for main courses, sides, desserts and kid-friendly meals and snacks. Find more nutritious eating solutions and recipes at ALDI.us.
Harvest Breakfast Skillet – This hearty meal can be enjoyed any time of day. Combining fresh vegetables, eggs and sweet potatoes with diced quinoa crunch veggie burgers, this skillet puts a new spin on breakfast for dinner.
Crunchy Fish Bites – For a kid-friendly dish adults can enjoy as well, these crunchy fish bites feature breaded tilapia with a flavorful mustard-yogurt sauce that can win over nearly any crowd – including picky eaters.
Cauliflower-Quinoa Pizza – With the right ingredients, even pizza can help you attain your health goals in the new year. To create a healthier pizza option the whole family can enjoy, swap out the standard crust for a cauliflower-based version to cut down on carbs without sacrificing flavor.
Fresh Avocado Pasta – This pasta requires just four ingredients along with an easy-to-make, creamy sauce perfect for the entire family to enjoy. Avocado lends a colorful hue to this kid-friendly main course.
Oven-Baked Zucchini Fries – Skip the fried snacks and go for this better-for-you version of breaded veggies. A simple breading and just 15 minutes in the oven put a crunchy, guilt-free, crispy side dish on the table.
Soft-Baked Granola Cups – Topped with a dollop of strawberry yogurt and fresh berries, these granola cups are ideal for breakfast or as an after-school snack. They’re perfect to make ahead of time – just store the premade cups in an airtight container and add toppings before serving. Fun tip: Let your child decorate his or her own cups.
Cocoa Mocha Oatmeal Cookies – A mocha drizzle makes these oatmeal cookies stand out among healthier dessert options. After 15 minutes in the oven, you’re left with a delightful treat that doesn’t send your diet down the drain.
Chocolate Mug Cake – A better-for-you dessert, these miniature cakes made in mugs can be on the table in just 3 1/2 minutes. Simply combine a short list of ingredients, mix in your microwave-safe mug and pop it in the microwave for a quick, chocolaty snack.