(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) 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.
(Family Features) Striking a balance between work and home life, friends and family, and hobbies and errands can contribute to a healthy lifestyle. As you look to rebalance certain aspects of your life during an opportunity like National Nutrition Month, don’t forget to take your diet into consideration as well.
Including grain-based foods as part of a balanced diet – along with proper exercise – can be an essential part of living a healthier lifestyle and can provide numerous health benefits. In fact, the Dietary Guidelines for Americans recommend a 50-50 balance between whole and enriched grains per day for optimal health. Furthermore, research from the Grain Foods Foundation suggests whole and enriched grains supply a variety of key vitamins and minerals, like thiamin, niacin, riboflavin, zinc, selenium and magnesium, and important shortfall nutrients like dietary fiber, iron and folate.
Incorporating grains into meals throughout the day, including these under-500 calorie recipes for Grilled Cinnamon French Toast with Granola Crunch and Roast Beef and Arugula Sandwiches featuring whole and enriched grains, can aid in maintaining a healthy weight. Additional benefits of consuming grains include lowering cholesterol and supporting digestion, while also providing anti-inflammatory nutrients and fiber, which helps fight belly fat.
Find more nutritionist-developed, balanced and budget-friendly recipes for every meal at grainfoodsfoundation.org.
Grilled Cinnamon French Toast with Granola Crunch
Recipe courtesy of Oroweat on behalf of the Grain Foods Foundation
Prep time: 20 minutes
- 1/2 cup orange juice
- 1/4 cup light brown sugar
- 2 tablespoons butter
- 1 teaspoon vanilla
- 1 cup strawberries, sliced
- 1 banana, thinly sliced
- 3/4 cup milk
- 1 egg
- 1 teaspoon cinnamon
- 4 slices whole-grain nut bread
- 1/4 cup granola, for garnish
- To make sauce: In saucepan, stir together orange juice, brown sugar, butter, vanilla, strawberries and banana. Simmer over medium heat 5-6 minutes, or until flavors have combined, stirring occasionally.
- To make French toast: In shallow bowl, whisk together milk, egg and cinnamon. Dip slices of bread into milk mixture and cook 2 minutes on each side over medium heat on flat griddle or grill, or until golden brown.
- Serve French toast with strawberry-banana sauce and top with granola.
Roast Beef and Arugula Sandwiches
Recipe courtesy of Roman Meal on behalf of the Grain Foods Foundation
Prep time: 5 minutes
- 1 tablespoon low-fat mayonnaise
- 2 teaspoons horseradish
- 4 slices whole- or multi-grain bread, toasted
- 4 slices tomato
- 4 ounces lean roast beef, thinly sliced
- 1 cup arugula or wild greens
- Spread mayonnaise and horseradish evenly over two bread slices.
- Layer tomato, roast beef and arugula on top of mayonnaise and horseradish. Top with remaining slices of bread.
Photo courtesy of Getty Images
Source: Grain Foods Foundation
The perfect treat to celebrate and escape the heat this summer
(Family Features) With backyard barbecues, pool parties and patriotic celebrations in full swing leading up to the Fourth of July, kids are constantly on the go with summertime activities. For long summer days in the sun, a cool treat is the perfect way to help keep kids energized for all of their summertime activities.
These homemade red, white and blueberry frozen pops are the perfect patriotic summer snack for active kids. Made with wholesome ingredients like fruit and milk, they’re a great way for moms to add quality nutrition to snack time with flavors their kids already love. Plus, with milk as an ingredient, this delicious recipe is a creative way to help the whole family get added nutrients they need, like calcium and protein.
Whether celebrating Independence Day or relaxing following an afternoon in the sun, this tasty and nutritious summertime snack is one the whole family can enjoy together. For more inspiration and recipes to serve up summer fun, visit milklife.com.
Red, White and Blueberry Frozen Pops
- 1/2 cup granola
- 2 teaspoons brown rice syrup
- 3/4 cup reduced fat milk
- 6 ounces fat free vanilla Greek yogurt
- 1 cup whole strawberries, tops removed
- 1 1/4 cup blueberries, divided
- In small bowl, stir granola and brown rice syrup until combined. Using end of wooden spoon, press approximately 3/4 tablespoon granola into each frozen pop mold. Granola should be packed tightly into bottom of molds.
- In another small bowl, stir together milk and yogurt; set aside.
- Using small food processor or high-powered blender, puree strawberries until smooth. Stir water into each puree so they are pourable, about 2 tablespoons each, more if necessary.
- Set aside 30 blueberries and puree remainder. Add water, as needed, to make pourable.
- To layer pops, start by pouring, piping or syringing 1 tablespoon milk and yogurt mixture into each mold, covering granola layer. Put each mold in freezer until firm, at least 1 hour.
- Layer 1 tablespoon strawberry puree on top of frozen yogurt layer in each mold. Cover top of molds with foil, insert sticks and freeze again until solid. Remove foil, add another layer of yogurt and freeze again.
- For final layer, add 1 tablespoon blueberry puree and 3 blueberries to each mold. Freeze until solid. Keep frozen pops in molds until ready to eat. Run each mold under lukewarm water for approximately 10 seconds to loosen and remove frozen pops. Pops can be made 1 day in advance.
Tip: For clean lines between frozen yogurt layers, use small syringe.
Nutritional information per serving: 70 calories; 2 g fat; 0.5 g saturated fat; 3 g protein; 11 g carbohydrates; 1 g fiber; 20 mg sodium; 48 mg calcium (4% of daily value). Nutrition figures based on using reduced fat milk.
(Family Features) Dozens of streaming video providers are making it easier than ever to watch the TV programming you want when you want it, and exclusive programming released an entire season at a time is transforming the way Americans watch TV. The flip side of this convenience is a surge in binge-watching, which can have some negative side effects, including binge eating.
When your favorite show is available back-to-back, it’s easy to let substantial blocks of time get away as you watch “just one more” episode to follow the twists and turns of the plot. In fact, according to a recent survey by Dole, the average binge-watching session clocks in around 5 hours. The same survey found that more than two-thirds of people prefer healthy snacks to fuel their marathon viewing.
Treating yourself to an occasional binge session may give your brain a well-earned break, and it’s easy to do many forms of exercise in front of the screen. The trick to keeping your binge-watching session in check and getting rid of the guilt is to exercise good habits when you head to the kitchen.
- Opt for snacks that include valuable vitamins and minerals.
- Keep your kitchen stocked with ingredients such as high quality, ready-to-eat Dole Jarred Fruit so you can create quick and easy snacks with a serving of fruit in between episodes or during a commercial break.
- Look for quick solutions that help trim prep time and skip the cutting, peeling and mess.
- Avoid waste or spoilage with convenient, re-sealable lids that let you use what you need for a single serving and save the rest for later.
- Get creative to satisfy cravings. Instead of reaching for cookies or cake, dip fruit in melted chocolate and pop it in the freezer. Let it sit while you watch a few episodes of your favorite show and then enjoy.
Find more quick and easy snacks that can be made during a commercial break at dolesunshine.com.
- Pre-made flatbread crust
- Broccoli rabe
- Cooked and chopped turkey bacon
- Dole Jarred Mandarin Oranges
- Cover flatbread with chopped broccoli rabe, turkey bacon and oranges.
- Low-fat yogurt
- Dole Jarred Sliced Peaches
- In cup or jar, alternate layering yogurt, granola and chopped peaches. Top with mint and serve immediately.
Brightened Up Caprese Salad
- Fresh mozzarella cheese
- Dole Jarred Sliced Peaches
- Fresh basil
- Salt, to taste
- Pepper, to taste
- Balsamic glaze
- Arrange alternate slices of mozzarella and peaches. Sprinkle fresh basil, season with salt and pepper, to taste, and drizzle with balsamic glaze.
- Whole-wheat bread
- Dole Jarred Sliced Peaches
- Crushed red pepper flakes
- Slice avocado in half, remove pit and scoop out avocado into bowl. Smash until desired consistency.
- Toast bread, layer with avocado and top with peaches. Season with salt, pepper and crushed red pepper flakes.
1-2-3 Chicken Wrap
- Whole-wheat tortilla
- Dole Jarred Mandarin Oranges
- Cooked chicken, chopped
- Yogurt-based dressing of choice
- Lay tortilla flat and add spinach, oranges and chicken. Top with dressing. Fold, cut and serve.
Substitution: Preferred greens can be added in place of or in addition to spinach
Tropical Fruit Salsa
- Dole Jarred Tropical Fruit
- 1 white onion
- 1 bunch cilantro
- 1 jalapeno
- 1 lime, juiced
- Tortilla chips
- Chop 2 cups fruit, dice onion, chop cilantro and seed and mince jalapeno.
- Combine ingredients and stir in lime juice. Serve alongside tortilla chips.
Source: Dole Jarred Fruit
(Family Features) School means a return to packing lunches and preparing after-school snacks. Make this school year fun with a new collection of easy-to-make snack recipes from the National Honey Board.
Instead of giving your kids the same boring sandwich, jazz up their lunch box and snacks with a few easy tips:
Update a classic
Honey gives a new twist to an old favorite. Try a PB&H by switching out the jelly for honey, and this sandwich will be a new lunch box staple.
Wrap, roll and skewer
Wrap fixings in a tortilla for a handy “to go” snack. Cut sandwiches into small, flattened, crustless squares; spread bread with honey and chopped fruit, and roll into kid-friendly rolls or fashion them into kabobs.
Prepare for snack attacks
Make a double batch of snacks and keep them on hand when hungry bellies come calling. Honey-sweetened granola bars stay fresh in tightly sealed containers and banana pops store perfectly in the freezer. Honey is also a natural preservative that will keep your snacks extra fresh.
Customize to fit cravings
Snack time is more fun with your favorite and colorful toppings. Roll a banana pop in graham cracker crumbs, dried fruit or coconut for a fun, individualized sweet treat.
Reach for a quick dip
Eating fruit is twice as fun with a naturally sweetened dip. Keep individual serving-sized packages of honey fruit dip in the refrigerator where it’s ready to grab and go.
Add energy and brainpower to your kid’s school day with good-for-you snacks made with pure honey. Honey is a great all-natural sweetener with no added ingredients. Read the label to make sure you purchase 100 percent, pure honey.
The National Honey Board provides a full collection of snack recipes and tips in the Honey Snack Recipe Brochure, complete with colorful photography. To receive a free copy of the brochure, visit www.honey.com or send your mailing address to Pure Honey Snacks Brochure, P.O. Box 14636, Madison, WI 53708-0636.
For more recipes using pure honey, or to find out more about the benefits of using honey, visit www.honey.com. To find a local honey producer or special honey variety, visit www.honeylocator.com.
Peanut Butter & Honey Roll-Ups
Makes 2 servings
- 4 slices wheat bread
- 1/2 cup smooth peanut butter
- 1/2 cup honey
- 2 tablespoons finely chopped nuts (sunflower seeds, almonds or walnuts)
- 1/4 cup strawberries, finely diced
- 4 skewers (optional)
- Additional fresh fruit such as kiwi, strawberries, grapes or pineapple (optional)
- Trim crusts from bread. Gently press bread or flatten with a rolling pin. Spread each slice with 2 tablespoons peanut butter and 2 tablespoons honey. Sprinkle 2 bread slices with 1 tablespoon nuts each. Sprinkle remaining slices with strawberries.
- Cut each slice in half. Firmly roll up each slice and serve, or thread the roll-ups and fruit onto skewers and serve as kabobs.
Honey Cherry Granola Bars
Makes 12 to 16 bars
- 1/3 cup honey
- 1/4 cup butter, melted
- 3 egg whites
- 1 teaspoon cinnamon
- 1/2 teaspoon almond flavoring
- 3 cups low-fat granola
- 1/2 cup almonds, coarsely chopped
- 3/4 cup dried cherries
- Preheat oven to 350°F. Whisk together honey, butter, egg whites, cinnamon and almond flavoring. Stir in granola, almonds and cherries. Spoon granola mixture into a 9-inch nonstick (or well-greased) square pan. Using a piece of wax paper, firmly press granola mixture in pan. Bake 20 to 25 minutes or until lightly browned. Remove pan from oven and place on a cooling rack. Cool completely; cut into bars.
Frozen Honey Banana Pops
Makes 8 pops
- 4 just-ripe bananas, peeled
- 8 craft sticks
- 1/2 cup honey
- 1-1/3 cups finely chopped nuts, coconut, carob chips, dried fruit, graham cracker crumbs, etc.
- Cut bananas in half cross-wise. Insert a craft stick into each cut end. Freeze for at least 30 minutes on a wax paper-lined tray.
- Meanwhile, spread desired toppings onto separate plates. Spoon about 1 tablespoon honey over each slightly frozen banana, rotating and smoothing honey with back of spoon to coat all sides. Roll banana in desired topping until coated on all sides, pressing with fingertips to help toppings adhere. Return pop to wax paper-lined tray and repeat with remaining bananas.
- Freeze pops 15 minutes or more to set toppings. Serve.
Source: National Honey Board