(Family Features) Warmer weather has arrived and that means it’s salad season.

There are many seasonal salads to enjoy and everyone has a favorite. Change your warm-weather dining habits up a bit with this recipe for Ruby Beet Chicken Salad Skewers. Easy to prepare, this deliciously unique salad on a skewer is perfect for entertaining family and friends.

The sweet-tangy, nutty, piquant and savory combination of ingredients provides layers of flavors in every forkful. One-bite Aunt Nellie’s Baby Whole Pickled Beets are just right for skewering with the mustard-marmalade glazed chicken and crisp romaine.

To finish, drizzle with dressing and sprinkle with toasted almonds and cheese. Add a whole grain baguette and your meal is ready. For more warm-weather recipe ideas, visit AuntNellies.com.

Ruby Beet Chicken Salad Skewers

Prep time: 25 minutes
Cook time: 20 minutes
Servings: 8

• 1 jar (16 ounces) Aunt Nellie’s Baby Whole Pickled Beets, drained
• 2 large boneless, skinless chicken breast halves (about 1 pound)
• salt, to taste, plus 1/2 teaspoon, divided
• pepper, to taste, plus 1/2 teaspoon, divided
• 4 1/2 tablespoons stone ground mustard, divided
• 1 1/2 tablespoons orange marmalade, plus 1/3 cup, divided
• 2 tablespoons minced fresh chives
• 1 large lemon, zested and juiced (about 1/3 cup juice)
• 1/4 cup olive oil
• 1 bag (9 ounces) leafy romaine pieces
• 8 wooden skewers
• 1/3 cup chopped almonds, toasted
• 1/3 cup crumbled firm white cheese (such as blue cheese, feta or goat)

1. Heat oven to 375° F. Drain beets; set aside.
2. Season both sides of chicken with salt and pepper, to taste. In small bowl, combine 1 1/2 tablespoons each of mustard and marmalade. Brush mixture over chicken until completely coated. Bake chicken on aluminum foil-lined, rimmed baking sheet, 20-25 minutes, or until juices run clear; set aside.
3. To make vinaigrette: In medium bowl, combine remaining mustard, remaining marmalade, chives, lemon zest, lemon juice, 1/2 teaspoon salt and 1/2 teaspoon pepper. Slowly pour in oil while whisking vigorously until completely combined.
4. Slice cooled chicken into 1-inch pieces. On each skewer, thread a beet, a piece of chicken and 4- 5 pieces of lettuce; repeat twice; add one beet at end. Repeat to make eight skewers. Place skewers on large serving platter. Stir vinaigrette; drizzle lightly over skewers. Sprinkle with almonds and cheese. Serve with remaining vinaigrette.

Substitution: Whole pickled beets may be substituted. Cut beets in half.

Alternate preparation: To grill chicken, brush both sides with mustard-marmalade mixture. Grill over medium heat 10-15 minutes, or until cooked through and thermometer reads 165 F. If chicken cooks too quickly, reduce heat to medium-low.

Nutritional information per serving: 255 calories; 15 g protein; 20 g carbohydrates; 12 g total fat; 440 mg sodium; 40 mg cholesterol; 2 g dietary fiber; 1 mg iron; .07 mg thiamin; 2,871 IU vitamin A; 7 mg vitamin C.

Source: Aunt Nellie's

(Family Features) Sliced or diced, grilled or blended, there are countless ways to prepare watermelon. With some fruits, half or more is wasted when you throw away the seeds and peel, but you may be surprised to learn that you can use an entire watermelon, including the rind, to make delicious and refreshing dishes.

Most people think of watermelon as a sweet, juicy snack perfect for hot summer days, but with its high water content (92 percent), the fruit is more than just tasty. It’s also an ideal way to keep your body hydrated. What’s more, the ability to use the entire fruit makes watermelon one of the most versatile and value-conscious options in the produce department.

An average watermelon consists of about 70 percent fruit and 30 percent rind. Hollowed out, the rind is an attractive way to serve any number of recipes, but the rind is actually edible, too, and can be stir-fried, stewed or pickled, or even enjoyed raw. This yummy slaw gets its distinctive crunch from the watermelon rind, which is packed with citrulline and arginine, two compounds that may aid in healthy blood flow.

Watermelon is also a flavorful substitute for tomatoes, as shown in this traditional Italian appetizer, and contains higher levels of lycopene than any other fresh fruit or vegetable per serving, according to award-winning nutrition author and registered dietitian Elizabeth Somer.

Additionally, it lends some sweetness to a spicy salsa and a refreshing twist on a summery salad. You can also try blending watermelon with other fresh fruits for a super smoothie or mixing it up with some adult libations (and don’t forget, you can transform the rind into a mini-keg in minutes; just add a pour spout).

Find more ideas for using every bite of fruit, juice and rind at watermelon.org.

Watermelon Caprese Salad with Balsamic Vinegar Reduction

Makes: 6 servings

• 12 slices watermelon cut into rounds or squares, approximately 3 inches wide and 1/2 inch thick, with seeds removed
• 1/2 cup balsamic vinegar
• 2 tablespoons honey
• 1/2 pound fresh mozzarella cheese, cut into 12 slices
• salt, to taste
• pepper, to taste
• 1/4 cup fresh basil leaves, loosely chopped
• 2 tablespoons extra-virgin olive oil
• 1 sprig basil, for garnish

1. Place watermelon slices on paper towels and cover with additional paper towels to absorb excess fluid.
2. In small saucepan over medium heat, add vinegar and honey. Stir to blend, bring to simmer and reduce heat. Stir occasionally until mixture is reduced by almost half. (Do not let reduce too far or allow to froth.) Set aside to cool slightly.
3. On large platter, place watermelon slices and top each with slice of cheese. Add salt and pepper, to taste, then sprinkle basil leaves evenly over top. Drizzle with olive oil, followed by reduced balsamic vinegar. Garnish with sprig of basil.

Tip: Use red and yellow watermelon for an extra pretty presentation.

Watermelon Rind Slaw

Makes: 4 one-cup servings

Dressing:

• 1/4 cup fat-free plain Greek yogurt
• 1/4 cup low-fat sour cream
• 1 1/2 tablespoons stone-ground mustard
• 1 tablespoon apple cider vinegar
• 4 teaspoons fresh lemon juice
• 1 tablespoon sugar
• 1 teaspoon poppy seeds
• 2 teaspoons olive oil
• salt, to taste
• pepper, to taste

Slaw:

• 4 cups grated watermelon rind (fruit and green peel removed)
• 1 cup grated carrot
• 1 1/2 cups diced fresh pineapple

1. In small bowl, blend Greek yogurt, sour cream, mustard, vinegar, lemon juice, sugar, poppy seeds, olive oil, salt and pepper thoroughly. Set aside.
2. Place watermelon rind on several layers of paper towels to soak up excess fluid.
3. In medium bowl, place dressing, rind, carrot and pineapple, and toss to thoroughly coat.

Watermelon Slice Ice Pops

Makes: 5-15 servings

• 5-15 watermelon slices, cut into triangular wedge shapes, about 1/2 to 1 inch thick, with seeds removed
• 5-15 ice pop sticks

1. Insert ice pop stick into rind of each slice.

Optional variation: After inserting sticks, freeze ice pops before serving.

Superfood Smoothie

Makes: 3 cups

• 2 cups cubed and seeded watermelon
• 1 cup fresh or frozen raspberries
• 1 cup raspberry kefir
• 2 tablespoons orange juice concentrate
• 2 tablespoons hemp
• 2 tablespoons agave syrup
• ice (optional)

1. Place watermelon, raspberries, raspberry kefir, orange juice concentrate, hemp, agave syrup and ice, if desired, in blender and blend until smooth.

Source: National Watermelon Promotion Board

(Family Features) Potatoes are the top food eaten alongside grilled main dishes, according to the NPD Group, so why not put potatoes on the grill too? Try grilling thick potato planks, skewered potato chunks, or colorful halved fingerlings in a zesty rub like these Flame-Licked Fingerlings, created by award-winning cookbook authors Karen Adler and Judith Fertig, also known as the “BBQ Queens.”

“A lot of people don’t know you can grill potatoes,” said the BBQ Queens. “They’re sturdy enough to hold up well on the grill, versatile enough to grill in many different ways and the nutritional boost is a welcome addition to any meal.”

In fact, one medium-size (5.3 ounce) potato has no fat, sodium or cholesterol, provides 45 percent of your daily value of vitamin C, and has more potassium than a banana. Plus, cooking potato side dishes on the grill helps to minimize clean-up, and doesn’t require the heat of an oven during the warmer months.

Visit www.potatogoodness.com to find more recipe ideas for putting potatoes on the grill, including a colorful Grilled Potato Bake which incorporates multiple potato types for a flavorful side dish. You can also sign-up to receive a new recipe in your email in-box each week.

Flame-Licked Fingerling Potatoes with Spud Rub

Created by The BBQ Queens for the U.S. Potato Board
Makes: 4 side dish servings

Spud Rub:

• 1 tablespoon onion powder
• 2 teaspoons lemon pepper
• 1 ½ teaspoons paprika
• 1 ½ teaspoons smoked paprika
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground cumin

Potatoes:

• 1 pound fingerling potato mix
• 2 teaspoons olive oil
• 1 tablespoon Spud Rub

1. For the rub, combine all ingredients in a glass jar, close the lid and shake to blend. Store at room temperature.
2. Prepare a medium-hot fire in your grill.
3. Place the potatoes in a bowl, drizzle with the olive oil and sprinkle with Spud Rub. Toss to coat.
4. Place the potatoes on the grill rack or in grill basket directly over the heat and close the grill lid. After 3 to 4 minutes, open the lid and toss the potatoes or turn the basket. Close the lid again and repeat the process for 12 to 15 minutes or until potatoes are tender when pierced with a fork.

Serving tip: Serve the grilled fingerlings on a platter alongside a bowl of Spud Rub Dip. To make Spud Rub Dip, combine 1/2 cup prepared buttermilk or ranch-style dressing and 1 teaspoon Spud Rub in small bowl. Stir to blend. Refrigerate until ready to serve.

Nutritional information per serving: Calories: 110, Fat: 2.5g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 125mg, Carbohydrates: 20g, Fiber: 1g, Sugars: 0g, Protein: 3g, Vitamin A: 2%, Vitamin C: 40%, Calcium: 0%, Iron: 6%, Potassium: 6mg.

Cottage cheese gets hip with today’s recipes

(Family Features) Classics never go out of style — whether presented simply or dressed up with trendy new touches. Cottage cheese has been a favorite for generations, but innovative serving ideas give new appeal to this trusty favorite.

Cool and refreshing cottage cheese is an easy “right now” quick meal or snack for on-the-go people. It’s naturally high in protein, low in fat and carbohydrates and is a favorite among active, nutrition-conscious adults, providing women with the calcium they need. And, parents can feel good about it as an easy, healthy snack for kids. The creamy satisfying flavor of cottage cheese is great paired with pineapple or apple wedges, or mixed with applesauce and a shake of cinnamon.

The introduction of cottage cheese from Daisy Brand, the nation’s best selling sour cream brand, is an exciting new addition to the dairy case. Fresh and wholesome, this new cottage cheese contains only natural ingredients with no preservatives or additives.

Versatile cottage cheese is perfect for a quick snack, healthy meal or satisfying dessert:

—Break into breakfast: Serve cottage cheese alongside fresh fruit, mixed with yogurt or topped with cereal. Its creamy consistency is perfect stirred into eggs, pancakes, omelets or quiche.
—Satisfy snack attacks: Enjoy cottage cheese with fresh fruit, raw veggies or crackers.
—Mute the munchies with a thin spread of peanut butter on crackers topped with creamy cottage cheese.
—Savor smart lunch choices: Combine cottage cheese with fresh vegetables or fruit for a healthful, satisfying lunch.
—Make mid-day hearty and delicious by mixing cottage cheese into flaked tuna.
—Feature family-pleasing dinners: Count on cottage cheese to round out a salad or as a side dish, or use as a central ingredient in quiches or pasta dishes such as lasagna and ravioli.
—Dig into sweet endings: Scene-stealing desserts with cottage cheese include cheesecake, blintzes, turnovers and more.

Delight your palate with a cool, satisfying classic. Discover surprising, innovative ways to enjoy fresh and delicious cottage cheese by visiting www.daisybrand.com. Recipe ideas for quick snacks, simple meals and flavorful entertaining will help you put this all-natural, low-carb source of protein and calcium on your table for healthy family meals.

Berry Breakfast Parfaits

Serves 4

• 2 cups (16 ounces) Daisy Brand Cottage Cheese
• 2 cups mixed fresh berries such as sliced strawberries, blueberries, and raspberries
• 1 cup granola
• 4 tablespoons sliced or chopped almonds
• 1 teaspoon vanilla*
• 3/4 teaspoon Splenda®*

1. Refrigerate fruit mixture 2 hours before assembling. In four serving dishes layer 1/4 cup of cottage cheese, 1/8 cup of granola, and 1/4 cup of mixed berries. Repeat layers in each glass. Top each parfait with 1 tablespoon of almonds.

*For a sweeter taste, try adding 1 teaspoon vanilla and 3/4 teaspoon of Splenda to fruit and stir.

Pita Pesto Pizza Snackers

Serves 2

• 2 pieces pita bread
• 2 tablespoons basil pesto
• 1 cup (8 ounces) Daisy Brand Cottage Cheese
• 1 1/2 teaspoons garlic bread seasoning (or garlic powder)
• 2 tablespoons chopped Roma tomatoes
• Chopped fresh basil, to taste
• 2 teaspoons grated Parmesan cheese (optional)

1. Toast pita bread until crispy and firm, about 1 minute in a toaster oven.
2. Spread pesto on each pita bread, lightly covering entire surface.
3. Combine cottage cheese with garlic bread seasoning and spread evenly over each pita.
4. Top with chopped tomato and fresh basil.
5. If desired, sprinkle each pita with Parmesan.
6. Slice each pita into 4 wedges and serve immediately.

Apple-Cinnamon Pancake Stackers

Serves 2

• 1 medium apple, Fuji or Gala, peeled, cored and cubed
• 1 teaspoon ground cinnamon
• 2 teaspoons Splenda® or other low calorie sweetener
• 1 teaspoon vegetable oil
• 2 teaspoons lite maple syrup
• 1 cup (8 ounces) Daisy Brand Cottage Cheese
• 6 3 1/2-inch whole wheat pancakes, frozen
• 2 fresh mint sprigs

1. Combine apple, cinnamon and sweetener. In small pan, heat oil and sauté apple mixture over medium heat 2 minutes. Add maple syrup and cook additional minute.
2. Fold mixture into cottage cheese, being careful not to over mix.
3. Heat pancakes per package instructions.
4. To serve, place 1 hot pancake on plate and layer cottage cheese mixture between pancakes evenly, 3 pancakes per serving. Top with cottage cheese mixture, a drizzle of maple syrup and a fresh mint sprig.

Source: Daisy Brand Cottage Cheese

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(Family Features) It’s not always easy to create meals that are both nutritious and satisfying. Managing intake of added sugar and saturated fat takes effort and planning, but transforming your favorite recipes into more nutritious family meals can be simpler than you imagined.

The nutrient-dense mushroom masterfully bridges that divide, offering rich and meaty flavor while still being fat-free, low-calorie and low-sodium. All mushrooms contain vitamin D at various levels, which helps build strong bones. Additionally, mushrooms are a source of B vitamins, including riboflavin and niacin, which help provide energy by breaking down proteins, fats and carbohydrates.

“Mushrooms are an incredibly versatile ingredient,” said Mary Jo Feeney, MS, RDN, nutrition research consultant for the Mushroom Council. “They can be the meaty star of a vegetarian dish or a nutritious complement to burgers and other hearty recipes.”

For a healthy weekday lunch, consider building a salad bowl around the earthy mushroom. Pair roasted or marinated mushrooms with crunchy vegetables and nutty grains, beans and pulses, and top with a simple vinaigrette or squeeze of citrus.

For lightened-up versions of classics such as burgers and meatballs, try adopting a culinary technique known as “The Blend.” Simply chop any mushroom variety to match the consistency of ground meat, blend the mushrooms into the meat and cook the mushroom-meat blend to complete the recipe. Substituting at least 25 percent of the meat for mushrooms can enhance the taste of your favorite meaty meals, deliver an extra serving of nutrient-rich vegetables and trim calorie and fat intake.

For additional mushroom recipes that incorporate the blending technique, visit mushroominfo.com.

Mighty Mushroom Blended Burger

Prep time: 10 minutes
Cook time: 15 minutes
Servings: 4

• 1/2 pound any variety mushroom
• 2 tablespoons olive oil, divided
• 1 pound ground beef
• 1/2 teaspoon salt
• 4 buns

1. Finely dice mushrooms or gently pulse in food processor.
2. In skillet, warm 1 tablespoon olive oil on medium-high heat and add mushrooms, cooking 5-7 minutes, or until golden brown. Remove from heat and cool 5 minutes.
3. Transfer cooled mushrooms to medium bowl. Add ground beef and salt, mixing until combined. Make four patties.
4. Add remaining olive oil to pan and cook burger patties on medium-high heat until internal temperature reaches at least 160° F. Plate and add desired toppings to bun.
5. Recommended toppings include: pickled red peppers, crumbled blue cheese and watercress greens.

Marinated Mushroom Bowls with Lentils and Wild Rice

Prep time: 40 minutes
Servings: 4

Mushrooms:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons unseasoned rice vinegar
• 1 tablespoon low-sodium soy sauce
• 2 teaspoons dark sesame oil
• 1 teaspoon chili oil
• 1 green onion, thinly sliced
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon sesame seeds
• 8 ounces crimini mushrooms, thinly sliced
• 2 cups thinly sliced purple cabbage
• 1 tablespoon fresh lime juice
• pinch of salt
• 2 teaspoons low-sodium soy sauce
• 2 cups cooked French lentils
• 1 cup cooked wild rice
• 1 cup chopped cucumber

1. To marinate mushrooms: In shallow bowl, whisk together olive oil, rice vinegar, soy sauce, sesame oil and chili oil.
2. Stir in green onion, cilantro and sesame seeds. Add mushrooms and gently toss in marinade. Cover and let rest 30 minutes.
3. Place cabbage in bowl and toss with lime juice and pinch of salt. Set aside.
4. Stir in 1 teaspoon of soy sauce to both lentils and wild rice.
5. To serve, arrange equal amount of mushrooms, cabbage, lentils, wild rice and cucumbers in each bowl. Drizzle with remaining marinade and garnish with chopped cilantro, sliced green onions and black sesame seeds. Serve with lime wedges.

Note: Can be served at room temperature or cold.

Roasted Mushroom and Wheat Berry Salad with Orange Curry Vinaigrette

Prep time: 10 minutes
Cook time: 15 minutes
Servings: 4

• 8 ounces white button mushrooms, halved
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon finely ground sea salt
• 1/4 teaspoon ground black pepper
• 2 cups cooked wheat berries, warm
• 2 green onions, sliced
• 2 tablespoons dried cranberries, chopped

Dressing:

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh orange juice
• 1 teaspoon curry powder
• 1/4 teaspoon finely ground sea salt

1. Heat oven to 400° F.
2. Place mushrooms on baking sheet. Drizzle with olive oil. Sprinkle with salt and pepper. Toss to coat.
3. Bake 10 minutes. Carefully stir mushrooms and bake 5 more minutes, until tender.
4. Transfer mushrooms to medium bowl. Add wheat berries, green onions and cranberries.
   In small bowl, whisk together all dressing ingredients.
5. Pour dressing over salad. Toss to mix all ingredients. Serve warm.

Source: Mushroom Council

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Breakfast recipes for a healthy New Year

(Family Features) A commitment to health and wellness means taking care of yourself and your family, exercising and eating right. The New Year is the perfect time to refocus your goals and make better health a priority.

A nutrient-rich breakfast can set you up for success each and every day. Dairy foods like milk, cheese and yogurt are good sources of high-quality protein, which is an essential part of a healthy diet. Protein serves as the building block for cells throughout the body and may aid in managing weight by helping you feel full.

By adding protein to your day, health and wellness goals can become easier to achieve. Daily protein needs should be met by spreading intake throughout the day in every meal and snack you eat. Not only does protein help satisfy hunger, which may aid in weight management, but it also helps preserve muscle.

No matter your breakfast style, dairy foods can enhance your dish. These recipes show how, from sweet to savory and cold to hot, your breakfast can be unique while providing high-quality nutrition in each bite. Learn more about the role of dairy in a healthy diet at MilkMeansMore.org.

White Pizza Frittata

Recipe created by Rachel Cooks on behalf of Milk Means More
Prep time: 10 minutes
Cook time: 35 minutes
Servings: 8

• 1 tablespoon extra-virgin olive oil
• 1 large clove garlic, minced
• 12 ounces frozen spinach, thawed and water pressed out
• 12 large eggs
• 1/4 cup skim milk
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon dried oregano leaves
• 3/4 cup part-skim ricotta cheese
• 1/2 cup grated Parmesan cheese
• 1/4 cup minced fresh basil
• 1/2 cup shredded, part-skim mozzarella cheese

1. Heat oven to 325° F.
2. In oven-safe skillet, heat olive oil over medium heat. Add garlic and cook 2 minutes, or until fragrant. Once garlic is fragrant, add spinach; break up to incorporate and heat.
3. In medium bowl, whisk together eggs, milk, pepper, oregano, ricotta, Parmesan and basil.
4. Add egg mixture to skillet, reduce heat to low and cook 1 minute, stirring gently. Move to oven and bake 25-30 minutes, or until eggs are almost completely set.
5. Carefully remove from oven and add mozzarella. Return to oven and bake until mozzarella is melted, about 5 minutes.
6. May be served hot, at room temperature or cold.

Blueberry Buckwheat Pancakes

Recipe created by The Chef Next Door on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 4

• 3/4 cup buckwheat flour
• 3/4 cup all-purpose flour
• 2 tablespoons sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs
• 1 3/4 cups lactose-free, 2 percent milk
• 2 tablespoons vegetable oil
• 1 teaspoon pure vanilla extract
• 2 cups fresh blueberries, plus additional for topping (optional)
• syrup (optional)

1. In large bowl, whisk together flours, sugar, baking powder, baking soda and salt. In small bowl, beat eggs then add milk, oil and vanilla; mix well. Stir wet ingredients into dry ingredients and mix to combine.
2. Heat griddle or large skillet over medium heat. Using 1/4 measuring cup, pour batter onto griddle. Gently place several blueberries all over surface of pancakes.
3. Flip pancakes when bubbles start to form around edges and bottoms are golden brown. Cook on other side until golden brown, about 2 minutes. Remove to plate and cover to keep warm.
4. Top pancakes with additional blueberries and syrup before serving, if desired.

Huevos Rancheros Oats

Recipe created by Comfortably Domestic on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 2

Oats

• 1 cup 2 percent milk
• 3/4 cup water
• 1/8 teaspoon salt
• 1 cup old-fashioned oats

Huevos Rancheros

• 1/2 cup sweet onion, peeled and chopped
• 1 1/2 teaspoons light olive oil
• 1 can (10 ounces) diced tomatoes with green chilies
• 1/4 teaspoon chipotle chili powder
• 2 eggs
• kosher salt
• black pepper
• 1/4 cup sharp cheddar cheese, freshly grated

1. In medium saucepan over medium-high heat, bring milk, water and salt to boil. Stir in oats. Reduce heat to medium-low and simmer oats, stirring occasionally, 4 minutes. Remove oats from heat and place lid on saucepan. Set aside.
2. In nonstick skillet over medium heat, saute onion in olive oil until soft, about 4 minutes. Stir canned tomatoes with green chilies and chipotle chili powder into onions to combine. Continue to heat salsa to boil, about 1 minute. Make two wells in middle of tomato salsa. Crack eggs into wells. Season eggs with salt and pepper, to taste. Cover skillet and poach eggs in salsa to desired doneness; about 3-4 minutes.
3. Divide oats evenly between two bowls. Spoon eggs and salsa over oats. Serve immediately with cheddar cheese.

Ricotta and Fig Oatmeal

Recipe created by Foxes Love Lemons on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 3 minutes
Servings: 1

• 3/4 cup milk
• 1/2 cup old-fashioned rolled oats
• 1/8 teaspoon kosher salt
• 2 tablespoons ricotta cheese
• 2 dried figs, halved
• 1 tablespoon sliced almonds
• 1 tablespoon honey

1. In microwave-safe bowl, stir together milk, oats and salt. Microwave on high 2 1/2 minutes, or until oats are tender and most liquid is absorbed.
2. Remove bowl from microwave; stir in ricotta. To serve, top with figs and almonds, and drizzle with honey.

Source: United Dairy Industry of Michigan

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Simply add watermelon to see resolution results

(Family Features) The start of a new year is the perfect time for new beginnings, including a fresh start on eating healthy. The trick to making this year’s resolution stick is introducing smart eating habits so tasty and easy that your eating plan becomes more a way of life than a short-lived commitment. One easy way to achieve that habit is by adding watermelon to your daily diet, giving your body a low-calorie option to curb an appetite for unhealthy snacks.

Set reasonable goals. A deprivation diet is destined to fail because eventually your body will rebel. Instead, aim for well-rounded meals with moderate portions. If weight loss is your ultimate goal, know that losing two pounds a week is generally considered the maximum.

Satisfy your sweet tooth. Everyone, even the most dedicated health food fans, experience cravings from time to time. Most experts agree that it’s OK to answer your sweet tooth – in moderation of course. Before you take the plunge, think ab

out whether there are other options that could be a good substitute. For example, instead of a sugary candy bar, consider a naturally sweet slice of watermelon for a cholesterol-free, fat-free way to satisfy cravings at only 80 calories per 2-cup serving. Watermelon contains fiber and water, and packs a wealth of health benefits, in

cluding strong levels of vitamins A, C and B6.

Stay well hydrated. During the cooler winter months, it’s easy to let water consumption slide because you’re not feeling the heat and thirst you do in warmer weather. However, the dry winter air can also be hard on your body, so it’s important to keep that water flowing year-around. Most adults should aim for eight glasses of water each day, but you can also boost your water intake with foods that have a high water content, such as watermelon, which is 92 percent water and contains protein and fiber so you are satisfied on fewer calories while boosting your overall hydration.

Make Water Mouthwatering

A simple infusion of flavor gives water an instant upgrade, whether you’re looking to add some variety to your daily water consumption or you’re hosting an event and want to offer guests a unique and nutritious beverage. Use your favorite herbs and fruits to create one-of-a-kind combinations that provide refreshing rehydration. Try these pairings:

• Watermelon with basil, mint or lime
• Strawberry with lime and basil
• Cucumber and rosemary
• Mixed berries and mint
• Pineapple with coconut

Find more inspiration for health-conscious habits in the new year at watermelon.org.

Island Fruit Salad

Servings: 2

• 2 tablespoons water
• 2 tablespoons coconut sugar
• 1/2 lime (1 tablespoon), juiced
• 1 1/2 teaspoons rum extract
• 2 kiwis, peeled and diced
• 1 orange, sectioned and halved
• 2 cups seedless watermelon, chopped
• 2 teaspoons flaked, sweetened coconut

1. In small bowl, combine water and coconut sugar; microwave 20 seconds. Stir to completely dissolve sugar. Let cool. Once cool, add lime juice and rum extract.
2. In medium bowl, add kiwi, orange and watermelon. Pour rum juice over top and thoroughly toss. Let sit 30 minutes to allow flavors to blend.
3. Divide fruit salad into two bowls and sprinkle with coconut.

Watermelon Protein Bites

Recipe courtesy of Anya Shinall of Anya’s Eats

• 1 cup pitted dates, soaked
• purified water
• 1 1/2 cups sprouted watermelon seeds, divided, plus additional for garnish
• 1 tablespoon coconut butter
• 1 cup fresh watermelon, chopped
• 1/8-1/4 cup roughly chopped beets (optional)

1. Chop dates in half.
2. Place dates in bowl of purified water and soak 1-2 hours.
3. Remove dates from water bowl and place them into food processor.
4. Pulse a few times then add 1 cup watermelon seeds, coconut butter and watermelon.
5. Add chopped beets, if using.
6. Blend until well combined, scraping sides of food processor as you go.
7. Add remaining watermelon seeds and pulse, leaving some seeds chunky.
8. For smoother texture, continue to blend.
9. Remove mixture from food processor, place in small bowl and cover, allowing to cool in refrigerator 30 minutes.
10. Remove mixture from fridge. With fingertips slightly wet, roll mixture into balls and place on a plate.
11. Once done rolling, add watermelon seeds to top.
12. Place watermelon bites in freezer 1-2 hours, or until frozen.

Steel-Cut Oats with Watermelon

Servings: 2

• 1 cup 1 percent milk, plus additional (optional)
• 1 cup water
• 1/2 cup steel-cut oats
• 3/4 cup diced seedless watermelon
• 2 tablespoons dried tart cherries or cranberries
• 2 tablespoons chopped pecans
• 2 tablespoons maple syrup

1. In medium saucepan over high heat, bring 1 cup milk and water to gentle boil. Pour in oats. Stir; return to gentle boil then reduce heat to simmer, stirring occasionally, 20-30 minutes.
2. While oats are cooking, in small bowl, combine watermelon, dried fruit, nuts and maple syrup.
3. Portion out oats and top with watermelon mixture. Add additional milk, if desired.

Source: National Watermelon Promotion Board

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(Family Features) More than nine in 10 millennial moms think it's important for their kids to learn about where their food comes from, and more than three-quarters of those moms actively do things with their kids to help learn just that, according to recent findings.

Building healthy habits is the top reason moms cite for encouraging more learning when it comes to food, according to research conducted by IPSOS on behalf of Cuties – the sweet little clementines. Even when the weather is colder outside, these tips make it fun for families to learn about where their food comes from and help encourage kids to eat healthy for a lifetime.

1. Grocery shop together or go to a farmers market. Many cities now have year-round indoor markets, where together you can select fruits and veggies to try. Often the farmers are there, so you can learn about produce and get ideas for how to prepare unfamiliar items at home.

1. Cook with your kids. Find fun recipes that let them explore fresh foods where they can be creative. Find age-appropriate ways to involve them, like stirring or measuring, and encourage them to get hands-on with recipes, such as this fun Flower Salad recipe from registered dietitian Ellie Krieger.

1. Explore the story of where some of their favorite foods come from. Kids learn and remember information when it comes in the form of a story. Cuties is giving families the chance to uncover those stories by encouraging them to submit questions using #AskAGrower on Facebook. Actual growers will answer with stories about how this sweet, seedless and easy-to-peel fruit is grown with care by their family of growers. A video series at cutiescitrus.com/our-story also helps bring the stories to life.

“Making learning about food fun is good for the whole family,” Krieger said. “It encourages kids – and parents – to explore new foods and be more connected to where their food comes from. It’s truly a ‘healthy’ conversation to have together.”

Flower Salad

Recipe courtesy of Ellie Krieger
Servings: 1

Flower:

• 1 Cuties clementine
• 9-10 thinly sliced strips red bell pepper, cut in 1-inch pieces
• 1/2 grape tomato
• 1 celery stick, cut to 3 inches
• 2 small leaves romaine lettuce
• 1 piece English cucumber, unpeeled, seeded and cut to 1 1/2 inches then thinly sliced

Dip:

• 2 tablespoons plain Greek yogurt
• 1/2 teaspoon honey
• 1/4 teaspoon fresh lemon juice

1. Peel clementine and separate sections almost all the way, leaving attached at the base. Place on plate with base down. Place piece of red bell pepper between each citrus section, and half tomato in center to form flower.
2. Place celery and lettuce leaves underneath as stem and leaves. Arrange cucumber slices below to represent grass.
3. In small bowl, stir together yogurt, honey and lemon juice.
4. Serve dip in dish alongside flower, or in a mound underneath cucumber slices.

Nutritional information per serving: 76 calories; 0.5 g total fat; (0.3 g saturated fat, 0.2 g poly fat); 4 g protein; 15 g carbohydrates; 2 g fiber; 2 mg cholesterol; 21 mg sodium.

Source: Cuties

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(Family Features) Adopting healthier eating habits doesn’t have to mean resorting to tasteless food. In fact, you may surprise yourself by enjoying your new lineup of healthy, wholesome meals even more than the calorie-laden dishes you covet.

These recipes are just as big on flavor as they are good for you, so you can savor every last bite all day long. Take time to start off the day with a unique twist on a nutritious smoothie by enjoying it in a bowl. Then at lunch, rely on unexpected ingredients like ripe, juicy berries and beans to transform a ho-hum salad into a true culinary delight. Round out the day with a sensible dinner that gives you a healthy serving of protein and veggies seasoned to simple perfection.

Find more nutritious recipes that make it easy to enjoy eating right at culinary.net.

Manageable Main Course

Once the dinner bell rings and it’s time to focus on the night’s main course without overshooting a calorie count, aim for a tasty yet healthy main dish like this recipe for Chicken and Vegetables. Combining skinless chicken thighs with frozen vegetables is a simple way to keep nutrition at the forefront while still enjoying a comforting dinner. Find more health-conscious recipes at health.gov.

Chicken and Vegetables

Recipe courtesy of the USDA
Servings: 4

• 1 1/2 tablespoons margarine
• 1 teaspoon garlic powder
• 1/2 cup onions, chopped
• 1 pound chicken thighs (4 ounces each), boneless and skinless
• 1 package (10 ounces) cut green beans, frozen
• 1/4 teaspoon pepper

1. In heavy skillet, melt margarine. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2. Place chicken in skillet. Cook over medium heat until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3. Place green beans, pepper and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Note: To remove bone from bone-in chicken thighs: Place chicken on cutting board. Remove skin from thighs. Turn chicken thighs over. Cut around bone and remove.

A Smooth Way to Start Your Day

A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.

According to registered dietitian and nutritionist Carolyn Brown, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.

Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.

Oatmeal Banana Smoothie Bowl

Recipe courtesy of Alison Ray of So Chic Life

• 2/3 cup rolled oats
• 1/2 cup full fat coconut milk
• 1 tablespoon chia seeds
• 1/2 teaspoon vanilla extract
• sea salt
• 1/2 cup almond milk, 2 percent milk or soy milk
• 1 small banana (or 1/2 cup unsweetened applesauce)
• goodnessknows snack squares (any flavor)
• grated coconut, to taste

1. In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
2. In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
3. Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.

Tip: To thin consistency, use additional milk.

Salad Sweetness

The sharpness of pecorino cheese, combined with peppery arugula, complements the velvety texture of fava beans in this salad. With nutrition on your mind, a salad is always a go-to choice for a lunch that will please your taste buds without forcing you to sacrifice health goals. Find more nutritional recipes including tasty strawberries at californiastrawberries.com.

Strawberry and Fava Bean Salad with Pecorino

Recipe courtesy of California Strawberry Commission
Servings: 6

• 2 quarts water
• kosher or sea salt
• 2 cups shelled fresh fava beans (about 2 pounds in pods)
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 2 tablespoons lemon juice
• 2 cups fresh California strawberries, stemmed and quartered
• coarsely ground black pepper
• 3 cups rucola (wild arugula)
• pecorino cheese

1. In large pot over high heat, bring water to boil.
2. Add pinch of salt and fava beans. Boil 1 minute; drain and cool fava beans in ice water.
3. Drain fava beans; pinch one end and slip off tough skins of larger beans (Note: skin on small beans is not usually tough). Discard skins.
4. Whisk together olive oil, vinegar and lemon juice.
5. In large bowl, season fava beans and strawberries with salt and pepper. Add rucola and enough dressing mixture to coat salad lightly. Mix gently and spoon onto platter or six salad plates.
6. With vegetable peeler, shave cheese generously over salad. Grind more pepper on top.

Photo courtesy of Getty Images (family eating dinner photo)

Source: Culinary.net

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(Family Features) It’s a common scenario: no time for breakfast, so you’re snacking on something sweet in the break room at 9 a.m. Two hours later you hit the vending machine for something salty.

The good news is there is an easy, healthy alternative to taking control of your appetite: protein. In fact, a growing body of research shows that spreading protein intake over the course of a day may be the solution to mindless snacking.

Protein helps you avoid feeling hungry, giving you more control over the foods you choose. Eating the right amount of protein at each meal also helps achieve weight loss goals by keeping you fuller longer, building muscles after a workout and protecting the lean muscle you already have.

The 30 Day Protein Challenge, created by the Beef Checkoff, is a fun, step-by-step plan to help you get a balanced amount of protein at each meal. The challenge helps you keep track of your food, hunger and moods to see how simple diet changes can make a difference in your overall health and wellness for 30 days and beyond.

Recipes that take less than 30 minutes, such as Szechuan Beef Stir-Fry and Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing, can make balancing protein simple.

Visit BeefItsWhatsForDinner.com to find everything you need to get started with the Protein Challenge, including tools and daily tips. Share your progress and engage with other participants online using #ProteinChallenge.

Szechuan Beef Stir-Fry

Servings: 4
Total time: 15 minutes

• 1 package (10 ounces) fresh vegetable stir-fry blend
• 3 tablespoons water
• 2 beef ranch steaks (about 8 ounces each), cut 3/4-inch thick
• 1 clove garlic, minced
• 1/2 cup prepared sesame-ginger stir-fry sauce
• 1/4 teaspoon crushed red pepper
• 2 cups hot cooked rice or brown rice, prepared without butter or salt
• 1/4 cup dry-roasted peanuts

1. In large, nonstick skillet, combine vegetables and water; cover and cook over medium-high heat 4 minutes, or until crisp-tender. Remove and drain vegetables. Set aside.
2. Meanwhile, cut beef steaks into 1/4-inch thick strips.
3. Heat same skillet over medium-high heat until hot. Add half of beef and half of garlic; stir-fry 1-2 minutes, or until outside surface of beef is no longer pink. Remove from skillet; keep warm.
4. Repeat with remaining beef and garlic.
5. Return all beef and vegetables to skillet. Add stir-fry sauce and red pepper; cook and stir 1-2 minutes, or until heated through. Spoon over rice. Sprinkle with peanuts.

Nutrition information per serving: 393 calories; 12 g fat (3 g saturated fat; 5 g monounsaturated fat); 65 mg cholesterol; 969 mg sodium; 41 g carbohydrate; 3.9 g fiber; 28 g protein; 7.3 mg niacin; 0.7 mg vitamin B6; 4.2 mcg vitamin B12; 3.0 mg iron; 45.8 mcg selenium; 6.9 mg zinc; 99.3 mg choline.

Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing

Servings: 4
Total time: 25 minutes

• 4 beef tenderloin steaks (4 ounces each), cut 3/4-inch thick
• 1/2 teaspoon coarse ground black pepper
• 1 package (5 ounces) mixed baby salad greens
• 1 medium red or green pear, cored, cut into 16 wedges
• 1/4 cup dried cranberries
• salt, to taste
• 1/4 cup coarsely chopped pecans, toasted
• 1/4 cup crumbled goat cheese (optional)

Honey Mustard Dressing

• 1/2 cup prepared honey mustard
• 2-3 tablespoons water
• 1 1/2 teaspoons olive oil
• 1 teaspoon white wine vinegar
• 1/4 teaspoon coarse ground black pepper
• 1/8 teaspoon salt

1. Season beef steaks with pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7-10 minutes for medium rare (145° F) to medium (160° F) doneness, turning occasionally.
2. Meanwhile, in small bowl, whisk Honey Mustard Dressing ingredients until well blended. Set aside.
3. Divide greens evenly among four plates. Top evenly with pear wedges and dried cranberries.
4. Carve steaks into thin slices; season with salt, as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.

Nutrition information per serving: 332 calories; 12 g fat (3 g saturated fat; 6 g monounsaturated fat); 79 mg cholesterol; 256 mg sodium; 22 g carbohydrate; 3.4 g fiber; 27 g protein; 5.5 mg niacin; 0.7 mg vitamin B6; 3.9 mcg vitamin B12; 3.7 mg iron; 24.2 mcg selenium; 4.4 mg zinc; 75.4 mg choline.

Source: National Cattlemen's Beef Association

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