recipes

Meal Ideas 06 June 2022

Cook with Heart Health in Mind

(Family Features) Healthy eating doesn’t have to be difficult or require you to take favorite meals off your family’s menu. In fact, making smart choices when cooking at home can give you more control over the types of tasty, heart-healthy dishes you put on the table.

High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. These cooking tips can help you prepare heart-healthy meals that could help improve cholesterol levels by reducing excess saturated fat and trans fat.

Cook Fresh Vegetables the Heart-Healthy Way
Roasting, steaming, grilling or baking can help bring out the natural flavors of vegetables. Adding herbs and spices can also help make veggies tastier, including combinations like basil with tomatoes, oregano with zucchini, dill with green beans or rosemary with peas and cauliflower.

Reduce Saturated Fat in Meat and Poultry
The amount of saturated fat in meats can vary widely, depending on the cut and how it’s prepared. Opt for poultry and fish over red meat and look for lean cuts of meat with minimal visible fat, which should be trimmed away before cooking. Also limit processed meats such as sausage, bologna, salami and hot dogs, which are often high in calories, saturated fat and sodium.

Use Liquid Vegetable Oils in Place of Solid Fats
Some fats are better for you than others. Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.

Find more heart-healthy recipes and tips for lowering cholesterol at heart.org/cholesterol.

Grilled Tequila-Lime Chicken with Grilled Asparagus

Recipe courtesy of the American Heart Association
Servings: 4

  • 1/4 cup tequila or white vinegar
  • 2 teaspoons lime zest
  • 1/2 cup fresh lime juice
  • 2 medium garlic cloves, minced
  • 1 tablespoon chipotle pepper canned in adobo sauce, minced, plus 2 tablespoons adobo sauce
  • 1 1/2 pounds boneless, skinless chicken breasts, fat discarded
  • nonstick cooking spray
  • 3 bunches asparagus spears, trimmed
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper, divided
  • 2 tablespoons canola oil or corn oil
  1. In small bowl, stir tequila, lime zest, lime juice, garlic, chipotle pepper and adobo sauce. Pour into large resealable plastic bag. Add chicken and seal bag tightly; turn bag to coat. Refrigerate 2-12 hours.
  2. Preheat grill to medium-high heat. Lightly spray grates with nonstick cooking spray.
  3. In large dish, sprinkle asparagus with salt and 1/4 teaspoon pepper. Drizzle with oil. Turn asparagus over to coat.
  4. Remove chicken from marinade. Discard marinade and wipe most of it off chicken. Sprinkle chicken with remaining pepper.
  5. Grill 8-12 minutes, or until chicken is no longer pink in center. Transfer to plate and cover with aluminum foil.
  6. Place asparagus on grill, facing opposite direction of grates. Grill 7 minutes, or until tender crisp.
  7. Serve asparagus with chicken.

Frozen Yogurt Bark

Recipe courtesy of the American Heart Association
Servings: 8

  • 1 1/2 cups 2% low-fat plain Greek yogurt
  • 2 tablespoons honey
  • 2 tablespoons chopped, unsalted almonds
  • 1/2 cup chopped mango
  • 1/4 cup blackberries or raspberries
  • 1/2 cup blueberries
  1. In medium bowl, mix yogurt and honey.
  2. Line 9-by-13-inch baking dish with parchment paper. Use spatula or knife to spread yogurt over entire bottom of dish.
  3. Pour chopped nuts over yogurt. Use fingers to slightly press into yogurt. Top yogurt with mango, blackberries and blueberries and slightly press into yogurt.
  4. Cover with plastic wrap or foil and place in freezer overnight.
  5. To serve: Lift parchment paper from baking dish onto cutting board. Use hands to break bark into pieces.

Source: American Heart Association

Meal Ideas 06 June 2022

5 Reasons to Add Lobster to Summer Meals

(Family Features) The arrival of summer means favorites like fresh seafood are back on the menu for many families. This year, as you explore new and inventive ways to add variety to weeknight dinners and backyard barbecues, consider including lobster as a versatile, indulgent ingredient.

Throughout the summer months, lobstermen up and down the Maine coast set off before dawn in pursuit of one of the most beloved crustaceans in the world. As one of the oldest fisheries in the country, the industry boasts a rich history with an unparalleled commitment to sustainability and environmental stewardship that has allowed it to thrive for generations.

In addition to its distinctly sweet flavor, consider these reasons to add Maine lobster to your menu this summer:

Sustainability
To help protect the lobster population and the livelihood of those in the fishery, the lobstermen pioneered sustainability and traceability practices before it was fashionable. The sustainability measures developed and adapted over generations, such as protecting egg-bearing females and releasing juvenile lobsters, have preserved the fishery and produced abundant lobster stocks.

Small Business Support
Unlike many commercial fisheries, the Maine Lobster industry consists of more than 5,000 independent lobstermen who own and operate small day boats. Many lobstermen are from multi-generational lobstering families, which, along with a mandatory apprenticeship program, ensure its continued survival.

Front Lines of Science
Mother Nature and science guide the fishery, meaning ongoing collaboration between scientists and fishermen to research the health of the lobster population and adapt to the effects of climate change to help protect the oceans.

Protection of Endangered Species
Sustainability for the industry means taking care of the larger marine environment and the species that rely on it. Since the 1990s, Maine lobstermen have taken proactive steps to protect endangered North Atlantic right whales by eliminating surface float rope, incorporating weak links to allow whales to break free in the event they encounter gear and marking rope to ensure traceability.

Community Engagement
The lobster industry goes well beyond the fishermen on the water; including the dealers, processors, restaurant owners, trap and boat builders and more. The fishery is part of the identity of Maine, which means enjoying lobster rolls, grilled tails or steamed lobsters this summer directly supports the community and the lobstermen who call it home.

To find more ways to support the industry and recipes to enjoy this summer, visit lobsterfrommaine.com.

Chilled Lobster with Orange and Basil Vinaigrette

Recipe courtesy of Erin Lynch on behalf of the Maine Lobster Marketing Collaborative
Servings: 4

Dressing:

  • 1 tablespoon minced shallots
  • 2 tablespoons olive oil
  • 2 tablespoons fresh orange juice
  • 1 tablespoon fresh lime juice
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon salt, plus additional, to taste, divided
  • 1/4 teaspoon Dijon mustard
  • pepper, to taste
  • 1 pound cooked Maine Lobster meat, cut into 1-inch pieces
  • 1 head butter lettuce, torn
  • 1 ripe avocado, peeled and diced
  • 3 radishes, thinly sliced
  • kosher salt
  • freshly ground black pepper
  1. To make dressing: In medium bowl, whisk shallots, olive oil, orange juice, lime juice, basil, parsley, salt and Dijon mustard. Season with additional salt and pepper, to taste.
  2. Add lobster to bowl; toss to coat. Chill at least 1 hour, or up to one day.
  3. To serve: Arrange lettuce on serving plate and place lobster on top. Sprinkle with avocado, radishes, kosher salt and ground black pepper.

Traditional Lobster Rolls

Recipe courtesy of the Maine Lobster Marketing Collaborative
Yield: 4 rolls

  • 1 pound cooked Maine lobster meat
  • mayonnaise, to taste, for binding
  • freshly ground black pepper, to taste
  • salt, to taste
  • fresh lemon juice, to taste
  • 4 buttered, toasted rolls or preferred bread
  • sliced chives, for garnish
  1. In bowl, combine lobster meat; mayonnaise, to taste; pepper, to taste; salt, to taste; and lemon juice, to taste.
  2. Place 3-4 ounces lobster salad on each roll.
  3. Garnish with chives and serve.

Source: Maine Lobster Marketing Collaborative

Videos 21 January 2022

Pistachio Crisps with Sumac and Black Pepper

(Family Features) Helping members of your community can be easy when you donate plasma, which is the fluid component of human blood that supports essential bodily functions like red blood cells and white blood cells.

Since plasma is replaced in the body within about 24 hours, it can be donated twice per week. With a donation that takes 1-3 hours, you can make a lasting impact by providing lifesaving medicine for people affected by a variety of conditions.

Iron-rich foods can be helpful to eat before and after donating plasma, which is why chef Nate Appleman created recipes like Pistachio Crisps with Sumac and Black Pepper. After his son Oliver’s diagnosis with Kawasaki Disease – an inflammation of the blood vessels that causes large vessels to form on coronary arteries – Appleman made it his mission to create awareness of Kawasaki Disease and for the critical need for plasma donations that many people with the disease rely on for treatment.

The COVID-19 pandemic led to a serious shortage of plasma donors, which is why Appleman partnered with Abbott to bring awareness to the need for plasma.

Find more information about donating plasma at bethe1donor.abbott.

Watch video to see how to make this recipe!

Pistachio Crisps with Sumac and Black Pepper

Recipe courtesy of chef Nate Appleman on behalf of Abbott
Yield: 60 crisps

  • 1 1/2    cups flour
  • 1          cup sugar, plus additional for pressing crisps, divided
  • 3/4       teaspoon salt
  • 1/2       cup soft butter
  • 1          egg, separated
  • 3          tablespoons milk
  • 1          teaspoon vanilla
  • 1          cup pistachios, finely chopped
  • sumac
  • black pepper
  1. Heat oven to 375 F.
  2. Sift flour, sugar and salt into bowl. Using fork, thoroughly mix in butter, egg yolk, milk and vanilla.
  3. Form into walnut-sized balls. Place on ungreased baking sheet.
  4. Using bottom of greased glass dipped in sugar, press balls to 1/16-inch thick. Brush with slightly beaten egg white. Sprinkle with pistachios, sumac and black pepper.
  5. Bake 8-10 minutes.

Source: Abbott

Holiday 17 November 2021

5 Ways to Stay Balanced During the Busy Holiday Season

(Family Features) As bright and joyful as the holidays can be, the hustle and bustle of the season can also leave people feeling overwhelmed. Remembering to slow down and find ways to maintain self-care between festivities can make the holidays more enjoyable.

Supporting a healthy lifestyle can be as easy as taking small actions when life gets hectic. Chakra Earthsong, founder of KeVita – makers of prebiotic and probiotic drinks – recommends these tips for integrating self-care during the season. Visit kevita.com for more information.


Photo courtesy of Adobe Stock

1. Get the Family Involved – In the midst of the busyness, activities that include the entire family – like scavenger hunts, crafts, making placemats and table decor for holiday meals and cooking – can create special moments that get the feel-good emotions flowing. It’s also a good idea to get fresh air, whether it’s a walk, bike ride or hike to look at decorations.


Photo courtesy of Adobe Stock

2. Take Time for Yourself – Togetherness is one of the best aspects of the winter holidays but making time for favorite personal activities can help keep stress levels low. Whether it’s keeping up with hobbies, meditating, exercising or “me time” moments such as wrapping holiday gifts with music playing, these breaks can positively boost your mood and overall productivity.

3. Practice Healthy Habits – Enjoying delicious holiday foods and treats are highlights of the season. One way to balance those indulgences with wellness goals is adding probiotics to daily routines. Probiotics are the live micro-organisms referred to as “good” bacteria that, when consumed in the correct amounts, may provide health benefits, such as improving digestion. Another option to keep your goals on track is adding prebiotic fiber – the fiber that contributes to the good bacteria in the gut. Try an option like KeVita’s Prebiotic Shots, a convenient way to support your digestive health and wellness routines on the go.


Photo courtesy of Adobe Stock

4. Enjoy Holiday Treats in Moderation – Parties often involve enjoying holiday baked goods, snacking and chatting but can sometimes lead to overindulgence. Practicing mindful or intuitive eating and making smart swaps, such as mocktails over cocktails, are two ways to find balance and enjoy events.

5. Experiment with New Recipes – Most hosts have their own holiday go-to’s and traditions, and adding fun beverages is one of the easiest ways to try something new while also squeezing in functional benefits. One idea is to mix up light and bubbly drinks that offer a festive feel. Earthsong recommends this Lemon Ginger Merry Mocktail, made with KeVita’s Sparkling Probiotic Drinks, which contain billions of live probiotics.

Lemon Ginger Merry Mocktail

Prep time: 3 minutes

Yield: 16 ounces

  • 2 tablespoons pomegranate seeds, plus additional for garnish, divided
  • 1 1/2 teaspoons molasses
  • 5 small mint leaves
  • 1 cup KeVita Lemon Ginger Sparkling Probiotic Drink
  • 1/4 cup pomegranate juice
  • 3/4 cup ice
  • 1 mint sprig, for garnish
  1. In glass, muddle 2 tablespoons pomegranate seeds, molasses and mint leaves.
  2. Add probiotic drink, pomegranate juice and ice.
  3. Stir gently.
  4. Garnish with additional pomegranate seeds and mint sprig.

Source: KeVita

Videos 01 June 2020

Fire Up the Grill for Smoked Fruit

(Family Features) As summer grilling season sets in, Americans grab their tongs to take advantage of backyard barbecue opportunities.

In addition to classic cookout fare like ribs, steak, chicken, burgers and hot dogs, the experts at Dole recommend giving fruits and vegetables a shot on the grill to bring out new tastes and ways to enjoy everyday favorites. For example, many barbecue enthusiasts know about grilling corn, asparagus, Brussels sprouts, onions, zucchini and artichokes, but consider trying cauliflower, portobello mushrooms, yellow-black plantains and even pineapple on the grill this summer.

In fact, this recipe for Smoked Hasselback Pineapple with Spiced Turkey Chorizo and Onion provides an easy way to make grilled fruit a fun addition to your backyard barbecue.

For other flavorful ideas, try grilled Romaine lettuce for a delightfully smoky salad or side dish, or skewer peeled and sliced bananas, chicken, shrimp and veggies for a tropical kebab. You can even throw an unpeeled banana on the grill for a uniquely caramelized dessert.

Visit dole.com for more summer grilling recipes featuring fresh fruits and vegetables.

Watch video to see how to make this recipe!

Smoked Hasselback Pineapple with Spiced Turkey Chorizo and Onion

Total time: 2 hours
Servings: 4

  • 4          cups favorite wood chips
  • water
  • 1          pound 93% lean ground turkey breast
  • 1          small DOLE® Red Onion, diced
  • 2          tablespoons olive oil
  • 2          teaspoons fresh thyme leaves
  • 2          teaspoons smoked paprika
  • 1          teaspoon ancho chile powder
  • 1          teaspoon ground cumin
  • 1/2       teaspoon kosher salt
  • 1          large Dole Pineapple, top on, peeled and halved lengthwise
  • chopped fresh cilantro, for garnish (optional)
  1. In large bowl, cover wood chips with water; soak as label directs. Prepare outdoor grill for indirect grilling over medium heat.
  2. In medium bowl, stir turkey, onion, oil, thyme, paprika, chile powder, cumin and salt.
  3. Drain wood chips; place 2 cups in foil boat or pie tin and place on hot grill rack over lit side of grill (place chips directly on coals for charcoal grill). Place pineapple halves, flat side down, on cutting board; cut crosswise slices into pineapple halves, about 1/2 inch apart, cutting only 3/4 of the way through. Place medium bowl upside down; one at a time, place pineapple halves, flat side down, over bowl to separate slits. Fill slits with turkey mixture.
  4. Place pineapple halves, flat side down, on hot grill rack over unlit side of grill; cover and cook 1 hour, 45 minutes, or until turkey mixture is golden brown and internal temperature reaches 170 F, rotating once and adding remaining chips halfway through cooking.
  5. Transfer pineapple halves to cutting board; cut crosswise in half. Serve pineapple garnished with cilantro, if desired.
Videos 14 May 2019

Sensational Salads

Add fruits, veggies to meals for plant-forward nutrition

(Family Features) Adding more fruits and vegetables is one of the simplest ways to make at-home meals healthier for your family.

Focusing your plate on more of the good stuff – vegetables, fruits, whole grains, legumes, nuts, plant-based proteins, lean animal proteins and fish – can help you cut back on the not-so-good stuff, including refined carbohydrates, added sugars, processed meats, sodium and saturated and trans fats, according to the American Heart Association.

While some may think meat makes the meal and it can be part of an overall healthy eating pattern, a survey from Aramark, the largest U.S. based food service company, found many people want to ease up on meat consumption, and 2 out of 3 want to eat more fruits and vegetables. The company made sweeping changes to incorporate more plants into its menus, resulting in meals with fewer calories, less saturated fat and reduced sodium.

Punching up the plants on your plate can lead to better nutrition in your house, too. Try putting vegetables and fruits center-stage with these heart-healthy salads.

To help encourage healthier communities, the American Heart Association and Aramark have made it simple for you to learn better nutrition and lifestyle habits and to share that information. For more recipes, tips and resources, visit heart.org/healthyforlife.

Make the Most of Seasonal Fruits and Veggies
For many people, warmer weather means more time outdoors and food cooked on the grill. To help make your meals more nutritious, consider these ideas to choose, store and enjoy warm-weather fruits and veggies:

Corn
Straight from the cob, sweet corn is packed with fiber and antioxidants and can be grilled, boiled or even microwaved. Try tossing it with a small amount of light mayonnaise, lime juice, smoked paprika and cayenne pepper for a simple version of Mexican Street Corn.

Cucumbers
Prep is a breeze with cucumbers, which can be eaten raw with or without the peel. For a no-fuss salad, toss together cucumbers, onion and fresh dill then add a dash of sugar, salt and pepper plus a splash of cider vinegar.

Tomatoes
Full of nutrients, including vitamins A and C and the antioxidant lycopene, tomatoes are a popular option for seasonal dishes. Store them stem-up on the counter, rather than in the fridge, to prevent bruising and enhance the flavor.

For more ways to introduce fruits and veggies to fresh, seasonal meals, visit Aramark’s wellness blog at fyp365.com.

Tangy Kale Slaw with Cilantro and Honey

Recipe courtesy of Aramark
Servings: 6

  • 2          tablespoons red wine vinegar
  • 1          tablespoon light mayonnaise
  • 1          tablespoon honey
  • 1 1/2    teaspoons cilantro leaves, washed and chopped
  • 1          teaspoon lime juice
  • 1/4       teaspoon kosher salt
  • 1/8       teaspoon ground black pepper
  • 2          cups kale leaves, washed, shredded and stems removed
  • 1/2       cup red cabbage leaves, washed and shredded
  • 1/2       cup carrot, trimmed and shredded
  • 1/4       cup green onion, trimmed and thinly sliced
  1. In bowl, combine vinegar, mayonnaise, honey, cilantro, lime juice, salt and pepper. Whisk until well blended.
  2. Add kale, red cabbage, carrot and onion. Toss to coat.
  3. Cover and keep chilled prior to serving.

Nutritional information per serving: 40 calories; 1 g protein; 1 g fiber.

Watch video to see how to make this delicious recipe!

Black-Eyed Pea, Corn and Rice Salad

Recipe courtesy of the American Heart Association
Servings: 6

  • 2          cans (15 1/2 ounces each) no-salt-added or low-sodium black-eyed peas, rinsed and drained
  • 1          can (15 1/4 ounces) low-sodium or no-salt-added whole-kernel corn
  • 1          package (8 1/2 ounces) brown rice, microwaved according to package directions and broken into small pieces
  • 2          medium ribs celery, chopped
  • 1          medium bell pepper, seeded and chopped
  • 1/4       cup chopped fresh parsley
  • 1          tablespoon extra-virgin olive oil
  • 1          tablespoon water
  • 1/8       teaspoon black pepper
  1. In large bowl, stir peas, corn, rice, celery, pepper, parsley, olive oil, water and black pepper until combined.

Nutritional information per serving: 231 calories; 10 g protein; 7 g fiber.

Simple Persian Salad

Recipe courtesy of the American Heart Association
Servings: 4

  • 2          medium cucumbers, seeded and diced
  • 4          medium tomatoes, diced
  • 1          medium red onion, diced
  • 1/4       cup chopped fresh mint or parsley
  • 2          tablespoons fat-free feta cheese, crumbled
  • 2          medium limes, juice only
  • 1          tablespoon extra-virgin olive oil
  • 1/2       teaspoon black pepper
  1. In bowl, stir cucumbers, tomatoes, onion, mint and feta. Cover and refrigerate 20 minutes.
  2. In small bowl, whisk lime juice, oil and pepper until well blended.
  3. Pour dressing over salad, tossing gently to coat.

Nutritional information per serving: 88 calories; 3 g protein; 3 g fiber.

Source: American Heart Association/Aramark

Meal Ideas 28 February 2019

Give Your Diet a Veggie Boost

It's little secret that eating more nutritious veggies is an essential element of healthier eating. Fortunately, finding ways to boost the veggie content of your favorite dishes may be easier than you think.

Put a creative twist on your meals from breakfast through dinner with these tasty tips:

  • Experiment with new flavors to enhance the dishes you enjoy regularly. If a ham and cheese omelet is your standard breakfast fare, try adding fresh tomato, peppers and mushrooms for a whole new taste. If you tend to keep things simple, get creative when it comes to topping your morning toast, such as this version that features avocados and radishes. Then at dinner time, give basic pasta a bump by adding broccoli or spinach to your sauce.
     
  • Look for veggie-rich versions of your favorite condiments, dips and sauces. For example, Sabra's Veggie Fusions Guacamole has tons of added vegetables with 30 percent less fat than classic guacamole. Available in Garden Vegetable and Mango Lime, you can also opt for the Southwest flavor and get your fiesta fix with a hearty combination of guacamole, sweet corn and rich black beans - the perfect complement to a spicy steak taco.
     
  • Find new flavor combinations by swapping out calorie-laden carbs. Ditch the bread and instead use leaves of lettuce to wrap your sandwich. Traditional cold cuts, chicken salad and even burgers taste great nestled in fresh, crisp leafy greens.

Get inspired with more ideas to up your veggie intake at sabra.com.

Avocado Toast with Radish and Cotija Cheese

Avocado Toast with Radish and Cotija Cheese

Recipe courtesy of The Lemon Bowl

Yield: 4

  • 1/2 medium red onion, thinly sliced
  • 1 lime, juice only
  • salt, to taste
  • 4 slices crusty, whole-grain bread, toasted
  • 1 cup Sabra Veggie Fusions Southwestern Guacamole
  • 2 ounces Cotija cheese, crumbled
  • 4 large radishes, thinly sliced
  • cilantro sprigs (optional)
  1. In small bowl, toss together onion slices with lime juice and salt, to taste; let sit 5 minutes, or as long as overnight.
  2. Top each piece of toasted whole-grain bread with 1/4 cup guacamole.
  3. Place equal parts pickled red onions, crumbled Cotija cheese and radish slices on top of each piece of toast. Garnish with cilantro, if desired, and serve.

Spicy Steak Tacos with Southwestern Guacamole

Spicy Steak Tacos with Southwestern Guacamole

Recipe courtesy of Emily Bites

Yield: 8

  • 1 tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 pound raw lean, trimmed flank steak, cut into thin strips
  • 1 tablespoon canola oil
  • 8 tortillas (6 inches each)
  • 1 cup chopped lettuce leaves
  • 8 tablespoons Sabra Veggie Fusions Southwestern Guacamole
  • 4 tablespoons clover sprouts
  • 4 grape tomatoes, sliced
  • 1 radish, thinly sliced
  1. In small dish, combine chili powder, garlic powder, onion powder, oregano, paprika, cumin, salt and pepper, and stir together until well mixed.
  2. Place uncooked steak strips into re-sealable plastic bag and add spice mixture. Seal bag and shake/turn until steak is coated with seasoning.
  3. Pour oil into large skillet and bring to medium heat. Add seasoned steak strips and stir to coat steak with oil. Cook, stirring and flipping occasionally, about 5 minutes, or until steak strips are cooked to taste. Remove from heat.
  4. Warm tortillas slightly in microwave then lay out to fill. Divide lettuce and steak between tortillas and top each with 1 tablespoon of guacamole. Sprinkle each taco with sprouts and slices of tomato and radish.

Source: Sabra

Breakfast & Brunch 19 February 2019

Rise and Shine

(Family Features) Eating a high-protein breakfast can help provide energy and focus to keep your day on track. While many experts now recommend 25-30 grams of protein at each meal, the average breakfast plate only contains 13 grams. One way to help close the gap is to add an 8-ounce glass of milk to your meal. Whether organic, flavored or white, each variety provides nine essential nutrients, including 8 grams of high-quality protein per 8 ounces to help start the day on the right foot.

Get ahead of the game and prep breakfast the night before so you have something delicious and satisfying to look forward to each morning. Now is the perfect time to update your routine with these powerhouse breakfast ideas. These recipes are all made and paired with milk, helping you get protein and nutrients you need to fuel your day.

Once you try these delicious recipes, you’ll never go back to your old, lackluster options again. For additional breakfast inspiration, visit milklife.com.

  1. Amaranth Porridge with Pears, Crunchy Pecans and Yogurt

    Brighten your morning with the fragrant scent of pears and pecans, the perfect combination of flavors in this amazing recipe. Pair with an 8-ounce glass of milk and you’ll have energy and inspiration to tackle the rest of your day.

  1. Chai Quinoa Protein Breakfast Bowl

    Treat yourself to this protein-packed breakfast bowl with a sweet spin. This recipe will make even the most ordinary morning feel special.  

  1. Protein Power Huevos Rancheros

    Switch up your usual morning eggs with this Southwest-inspired savory breakfast recipe. It’s simple to add some spice to scrambled eggs, and this is the perfect recipe to bring on that zing.

  1. Blueberry Quinoa Pancakes

    These will make you feel anything but blue. Add flare to traditional pancakes by cooking them with quinoa and topping with blueberries. This recipe packs a protein punch to get your day moving in the right direction.

  1. Blackberry-Hazelnut Power Bowl

    Warm fall flavors like hazelnut and nutmeg complement the blackberries and bananas in this delicious power bowl. It’s perfect for weekend mornings when you want to slow down and savor the day.  

Source: MilkPEP

Kids 19 February 2019

Creative, Kid-Size Snacks

(Family Features) The ultimate kid-friendly snack comes as a package deal – simple, delicious, nutritious and fun. One option that readily meets those demands are apples, pears and oranges perfectly sized for small hands, mouths and appetites.

While Lil Snappers’ smaller sizes allow fresh fruits to easily fit into bento boxes and brown bags for a wholesome lunchbox companion that leaves little waste, a dash of creativity also transforms these fruits into a favorite snacktime star – from crunchy critters to sweet treats.

Available in three-pound pouches and found in the fresh produce aisle, Lil Snappers come seasonally in a wide array of fruit varieties, including organics, grown by a sixth-generation family farming operation, Stemilt Growers. Options range from popular apples such as Gala, Pink Lady and Granny Smith, to delicious Bartlett pears, Bosc pears and more.

Try out these recipes for pint-sized snackers, and find quick and easy recipe ideas at lilsnappers.com.

Crab Critter

  • 1          Lil Snappers apple
  • 1          mini marshmallow
  1. Cut apple in half lengthwise and remove stem. Remove core from one apple half.
  2. Slice apple half without core into 8 wedges to serve as critter’s legs.
  3. Set aside second apple half, which will serve as critter’s body.
  4. Take two legs and make simple zig-zag cuts into flesh to create “claw-like” shape.
  5. On a plate, arrange critter’s legs, fanning them out, then place claws in front of legs and reserved apple half on top for the head.
  6. Cut mini marshmallow in half. Gooey side of each will easily stick to critter’s head to serve as eyes.

Little Mouse

  • 1          Lil Snappers pear
  • 1          slice orange rind
  • 1          marshmallow
  • 1          grape
  • 2          toothpicks
  1. Cut pear in half lengthwise. On plate, lay pear cut-side down. Using peeler, slice 3 inches of rind from orange. Trim sides to result in long, thin rectangle. Coil length of rind around finger and hold to set shape.
  2. Cut one slice from end of marshmallow then cut that round in half to create two half-moon shapes. Gooey edge of each half-moon will stick to top of pear half to serve as critter’s ears.
  3. Break toothpick in half and place picks in location for critter’s eyes, leaving about 1/4 inch sticking out from fruit.
  4. Slice ends off of one grape and place domes over toothpicks to serve as eyes.
  5. Using toothpick, make hole in back end of critter to place tail. Stick end of coiled orange rind into hole using toothpick to wedge rind into fruit. Reshape coil, as needed.

Note: Remember to remove toothpicks before nibbling.

Source: Stemilt Growers

Breakfast & Brunch 08 February 2019

A Tasty Take on Trendy Toast

(Family Features) While many food trends come and go, some desired food traits seemingly never go out of style. For example, dishes that provide nutritional benefits will pretty much always be popular, along with types of foods that can be customized to match personalized preferences and tastes.

Toast is a versatile option for nearly anyone seeking a bite for breakfast, especially those eaters looking for both nutrition and flavor. Because you can add a variety of toppings to your toast, it can be a simple way to add a healthy element to your morning routine.

These recipes, for example, include Sabra Hummus as a base spread, which adds protein and fiber perfect for breakfast, brunch or a mid-morning snack. Hummus Toast with Sun-dried Tomatoes and Parmesan brings with it the extra nutritional value of veggies, while Hummus Toast with Soft-Boiled Egg and Spinach packs ample protein for an ideal way to start the day.

Plus, because these quick-to-make recipes involve short amounts of time spent on preparation, you’re able to enjoy a nutritious treat even on the busiest of days.

Find more ways to take trendy toast to the next level at Sabra.com.
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Hummus Toast with Sun-dried Tomatoes and Parmesan

Servings: 1

  • 1          slice whole-grain bread
  • 1/4       cup fresh arugula
  • 2-3       sun-dried tomatoes
  • 2          tablespoons Sabra Classic Hummus
  • olive oil
  • 2          tablespoons pine nuts
  • fresh Parmesan curls
  • salt, to taste
  • pepper, to taste
  1. Toast bread; set aside. Wash and pat dry arugula; set aside.
  2. Remove sun-dried tomatoes from jar and lightly pat with paper towel to remove excess oil.
  3. Spread toast with hummus.
  4. Lightly toss arugula with drizzle of olive oil; layer on top of hummus. Top with sun-dried tomatoes. Sprinkle with pine nuts and add Parmesan curls. Add salt and pepper, to taste.

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Hummus Toast with Soft-Boiled Egg and Spinach

Servings: 1

  • 1          slice artisan country white bread
  • 1/4       cup fresh spinach, wilted
  • water
  • 1          soft-boiled egg
  • ice
  • 1          garlic clove, chopped
  • 1          teaspoon olive oil
  • 2          tablespoons Sabra Classic Hummus
  • red pepper flakes, for garnish
  • salt, to taste
  • pepper, to taste
  1. Toast bread; set aside. Wash spinach; set aside.
  2. Fill small saucepan with enough water to barely cover egg; bring to boil, cover and reduce heat. Cook egg 6 minutes, remove from heat and plunge into ice bath to stop cooking. Peel egg; set aside.
  3. In medium skillet, saute chopped garlic in olive oil approximately 3 minutes; add spinach and stir 2 minutes, or until spinach begins to wilt. Remove from heat.
  4. Spread toast with hummus. Add wilted garlic-spinach. Cut egg in half and place on top of spinach. Sprinkle with red pepper flakes, salt and pepper.

Source: Sabra

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