Family Foods with a Weight Loss Focus
(Family Features) Losing weight and focusing on a healthful diet may lead you back to the same tried-and-true tricks, however, conventional wisdom doesn’t always pay dividends. Some eating plans may offer up new twists to help you and your family eat meals you enjoy without forgoing your health goals.
For example, “Always Eat After 7 PM,” written by Joel Marion, CISSN, NSCA-CPT, five-time best-selling e-book author and co-founder of the e-commerce supplement company BioTrust Nutrition, debunks popular diet myths and offers an easy-to-follow diet that accelerates fat-burning and allows you to indulge in your most intense cravings by eating the majority of your calories at night. The outlined plan features a 14-day “acceleration phase” designed for rapid results, a “main phase” when you’ll learn which fat-burning foods to eat to achieve your weight loss goals and a “lifestyle phase” to keep the weight off for good.
Conventional wisdom dictates that it’s best to avoid carbs, eat an early dinner and never eat immediately before bed. However, Marion debunks the myths underlying traditional dieting with a simple, highly effective weight loss program allowing readers to enjoy social dinners without restriction, satisfy nighttime hunger with fat-burning sweet and salty pre-bedtime snacks and indulge cravings with strategically timed cheat meals.
With straightforward food lists, easy-to-follow meal plans and recipes for each phase, this can be a simpler, more enjoyable way to lose weight without feeling restricted. Taken directly from the book, these recipes for Pot Roast Tacos with Chimichurri, Cheesy Ground Beef Skillet and Chili Loaded Baked Potato can help you take part in the program while enjoying time with loved ones at the family table.
Learn more about the diet and book at joelmarion.com.
Pot Roast Tacos with Chimichurri
Recipe courtesy of “Always Eat After 7 PM”
Prep time: 10 minutes
Cook time: 5 minutes
Servings: 8
Chimichurri:
- 1 1/2 cups fresh Italian parsley
- 1 cup fresh cilantro
- 2 tablespoons green onion, chopped
- 1 tablespoon garlic, chopped
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon water
- 1 teaspoon sea salt
- 1 teaspoon crushed red pepper
Tacos:
- 3 cups chuck roast, slow cooked and chopped
- 8 yellow corn tortillas (6 inches)
- 1 ripe avocado, pitted and sliced
- 4 radishes, sliced
- 1/4 cup queso fresco, crumbled
- To make chimichurri: In food processor, combine parsley, cilantro, onion and garlic until chopped. Add olive oil, lemon juice, water, salt and red pepper; process until fully combined.
- To assemble tacos: In medium skillet over medium-high heat, cook chopped chuck roast 5 minutes. Remove from heat and mix in 1/2 cup chimichurri. In grill pan, char tortillas then fill evenly with meat, avocado, radishes and queso fresco. Serve with remaining chimichurri.
Nutritional information per serving: 410 calories; 24 g fat; 12 g carbohydrates; 366 mg sodium; 2 g fiber; 41 g protein; 1 g sugar.
Chili Loaded Baked Potato
Recipe courtesy of “Always Eat After 7 PM”
Prep time: 15 minutes
Cook time: 1 hour, 35 minutes
Servings: 6
- 6 sweet potatoes (8 ounces each)
- nonstick cooking spray
- salt, to taste
- pepper, to taste
- 1 tablespoon olive oil
- 2 pounds ground chuck
- 2 yellow onions, diced
- 2 tablespoons garlic, minced
- 3 tablespoons chili powder
- 2 tablespoons ground cumin
- 1 tablespoon dried oregano
- 2 teaspoons smoked paprika
- 1/4 teaspoon cayenne pepper
- 3 cups low-sodium beef broth
- 1 can (28 ounces) crushed tomatoes
- 1 tablespoon apple cider vinegar
- 1 can (15 ounces) butter beans, drained and rinsed
- 1/2 cup fresh cilantro, chopped
- 1 Anaheim chile, minced
- 1 teaspoon sea salt
- 1/2 cup plain Greek yogurt
- 1/4 cup fresh cilantro leaves
- 1/4 cup red onion, minced
- Heat oven to 400° F. Line baking sheet or pan with parchment paper. Rinse and scrub sweet potatoes; pat dry with paper towel and pierce several times with fork or knife. Place in prepared pan. Lightly spray sweet potatoes with nonstick cooking spray and season with salt and pepper, to taste. Bake 45 minutes- 1 hour until tender when poked.
- In pot, heat olive oil. Saute chuck until fully cooked. Drain fat and return to pot; add onion, garlic, chili powder, cumin, oregano, paprika and cayenne pepper. Reduce heat to medium-low and saute until onions are soft, about 10 minutes, stirring often.
- Add broth, crushed tomatoes and vinegar to pot. Increase heat to high and bring to boil. Reduce to medium-low and simmer 10 minutes. Add butter beans, cilantro and chile; cook 5 minutes. Season with sea salt.
- Split potatoes lengthwise; fluff flesh with fork. Top evenly with chili, yogurt, cilantro leaves and red onion.
Nutritional information per serving: 573 calories; 10 g fat; 58 g carbohydrates; 588 mg sodium; 11 g fiber; 25 g protein; 12 g sugar.
Cheesy Ground Beef Skillet
Recipe courtesy of “Always Eat After 7 PM”
Prep time: 20 minutes
Cook time: 38 minutes
Servings: 6
- 1 3/4 cups water
- 1 teaspoon sea salt
- 1 cup white rice
- 1 tablespoon olive oil
- 1 pound extra-lean ground beef
- 1 yellow onion, chopped
- 1 tablespoon garlic, chopped
- 1 red bell pepper, seeded and chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon crushed red pepper
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1/2 cup tomato sauce
- 1 can (15 ounces) kidney beans, rinsed and drained
- 1 cup shredded cheddar cheese
- 1/3 cup fresh parsley, minced
- In saucepan over high heat, bring water to boil. Add salt and rice; stir once then cover pot and reduce to low heat 18 minutes.
- In large skillet, heat olive oil. Stir in ground beef. Cook and stir until beef is crumbly and no longer pink. Drain and discard excess grease. Mix in onion and garlic; cook until tender, about 5 minutes. Add bell pepper, oregano, basil, red pepper, sea salt and black pepper; cook and stir until bell pepper is tender, about 5 minutes.
- Stir in cooked rice, tomato sauce and kidney beans. Reduce heat and cover until vegetables are tender, about 8 minutes. Remove pan from heat, sprinkle cheese over top and garnish with parsley.
Nutritional information per serving: 399 calories: 14 g fat; 36 g carbohydrates; 816 mg sodium; 4 g fiber; 30 g protein; 3 g sugar.
Source: Promote A Book
Taste of Summer
(Family Features) A summer weekend isn’t complete until you fire up the grill, but flame-kissed steaks are just the start to an unforgettable meal that celebrates all the best of the season.
To create the perfect main dish, start with high-quality protein, like Omaha Steaks’ Private Reserve Boneless New York Strips. Thick, juicy and full of flavorful marbling, these premier steaks are meticulously aged for optimal taste and tenderness with robust, beefy flavor brought out when cooked properly on the grill.
If you’re opting for burgers, elevate your menu with flavorful accompaniments like crisp candied bacon, sauteed shrimp and zesty homemade pickles for a menu you won’t soon forget.
Find more ideas for upgrading the grilling experience in your own backyard at OmahaSteaks.com.
Candied Bacon
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 8
- 1 pound (1 package) Omaha Steaks Applewood Smoked Steak-Cut Bacon
- 1 tablespoon fresh ground black pepper
- 1 cup packed light brown sugar
- Heat oven to 375° F.
- Place wire rack on foil-lined baking sheet. Place strips of bacon on wire rack and sprinkle with black pepper. Lightly pat brown sugar on top of bacon in thin layer.
- Place baking sheet on center rack in oven and bake 25 minutes, or until brown sugar melts and bacon is crisp.
- Remove from oven and cool 10 minutes. Using tongs, transfer bacon to parchment-lined baking sheet and cool to room temperature.
- Store in airtight container up to 3 days at room temperature.
Quick Pickles
Prep time: 10 minutes
Cook time: 5 minutes
Yield: 1 1/2 cups
- 1/2 cup white vinegar
- 2 teaspoons sugar
- 1 teaspoon mustard seed
- 1 teaspoon salt
- 1 clove garlic, crushed
- 1/2 teaspoon red pepper flakes (optional)
- 1 teaspoon dried dill, chopped, or 2 tablespoons fresh dill leaves
- 1 bay leaf
- 4 cucumbers, cut into angled 1-inch slices
- Heat small saucepan over medium high heat. Add vinegar, sugar, mustard seed, salt, garlic and red pepper flakes, if desired; cook until mixture begins to simmer and sugar dissolves. Remove from heat.
- In heat-proof bowl, toss dill, bay leaf and sliced cucumbers. Pour simmering liquid over cucumbers and stir to evenly coat. Cool to room temperature or chill before serving.
Note: Pickles may be made up to 3 days in advance. Refrigerate in covered non-reactive container.
Connecticut-Style Shrimp
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4
- 4 tablespoons unsalted butter
- 2 tablespoons chives
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 12 large, cleaned, uncooked Omaha Steaks Wild Argentinian Red Shrimp
- Heat medium skillet to medium-high heat. Add butter; cook until melted.
- Add chives, salt, pepper and shrimp to pan. Cook 2 minutes, turn shrimp and cook 2 minutes, or until shrimp is opaque and cooked through. Remove from heat and serve.
Dry-Brined New York Strips with Grilled Brown Butter Balsamic Onions
Prep time: 1-12 hours
Cook time: 30-40 minutes
Servings: 4
Dry Brine:
- 4 tablespoons Kosher salt
- 1 tablespoon coarse ground pepper
- 4 (11-ounce) Omaha Steaks Private Reserve Boneless New York Strips, thawed
Butter and Balsamic:
- 4 tablespoons salted butter
- 2 tablespoons balsamic vinegar
- 2 teaspoons fresh thyme
Grilled Onions:
- 2 large sweet onions
- 4 wooden skewers, soaked
- 1 tablespoon olive oil
- salt, to taste
- pepper, to taste
- To make dry brine: Combine salt and pepper; season steaks generously on all sides. Place steaks on elevated rack on baking sheet and refrigerate at least 1 hour or overnight.
- To make butter and balsamic: Heat small skillet to medium high heat. Add butter and cook until butter begins to brown and smell nutty. Remove from heat and add balsamic vinegar and thyme. Set aside.
- To make grilled onions: Peel off outer layers of onions. Slice into 1/2-inch slices. Lay onions on flat surface. Push skewers through centers of onions; two onion slices per skewer. Brush onions with olive oil and season with salt and pepper, to taste.
- To cook steaks and onions: Make two-zone fire on charcoal grill with coals on one side and no coals on the other.
- Place onions on cool side of grill; flip and rotate every 10 minutes until golden brown, approximately 25-30 minutes. Total time will depend on how hot coals are and how close onions are to fire. When onions are golden and tender, brush with brown butter balsamic mixture.
- On hot side of grill, during last 15 minutes of cook time for onions, cook steaks to desired temperature. When steaks are 5 F from desired temperature, remove from grill and let rest 5-10 minutes.
- Remove onions from grill. Carefully remove onions from skewers and place in serving dish. Top with remaining brown butter balsamic mixture and serve with steaks.
Source: Omaha Steaks
A Simply Sensational Summer Meal
(Family Features) Whipping up a fresh cooked meal is one of the true joys of summer, especially when grilled grub is paired with tantalizing sides and tempting desserts.
Spice things up with Mexican Beef Sliders with Jalapeno Salsa and Avocado Cream coupled with a side like Roasted Potatoes then cap off a filling meal with these sweet and decadent Strawberry Cream Cheese Tartlets. If you’re looking for ways to mix meat and veggies all at once, these ideas for kebabs are a surefire way to please a variety of palates.
Find more summer meal ideas at Culinary.net.
Cook Up Kebabs
As one of the most versatile main courses that can be grilled, kebabs offer nearly endless opportunities for customization. From protein to veggies, soaked wooden skewers can be loaded with just about any favorite flavors before hitting the grates. Consider these options for kicking your kebabs up a notch:
- Steak, cut into chunks
- Chicken, cut into chunks
- Bratwurst or sausage, cut into slices
- Ground beef, shaped into balls
- Lamb
- Shrimp
- Salmon, cut into chunks
- Bacon, cut into small pieces
- Sliced onions
- Sliced bell peppers
- Sliced jalapenos
- Sliced mushrooms
- Sliced cucumbers
- Cherry tomatoes
Summer Sliders with a Spicy Kick
Summer calls for firing up the grill for a fresh-cooked meal, and sliders are an ideal way to enjoy a downsized version of a warm weather favorite.
These Mexican Beef Sliders with Jalapeno Salsa and Avocado Cream are perfect for summer with their spicy kick of salsa and bright, cooling cream. Made with grass-fed beef from New Zealand, where the animals are allowed to roam and graze freely over lush green hills and pastures year-round, the mini burgers boast a lean, finely textured meat that tastes just as nature intended.
Find more tasty summer recipes at beefandlambnz.com.
Mexican Beef Sliders with Jalapeno Salsa and Avocado Cream
Recipe courtesy of Beef + Lamb New Zealand
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 4
Patties:
- 1 1/3 pounds lean New Zealand grass-fed ground beef
- 1 clove garlic, crushed
- 1 medium onion, grated or finely chopped
- 1 egg, lightly beaten
- 3/4 cup red kidney beans, rinsed and drained
- 2 tablespoons tomato paste
- 3 teaspoons dried oregano, chopped
- 2 teaspoons mild smoked paprika
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/2 cup Parmesan cheese, grated
- salt, to taste
- pepper, to taste
- olive oil
Jalapeno Salsa:
- 1 cup cucumber, thinly sliced into long ribbons
- 3/4 cup fresh cilantro leaves, chopped
- 1 red onion, finely sliced
- 1/2 cup pickled jalapenos, finely chopped
- salt, to taste
- pepper, to taste
- olive oil
- lime juice
Avocado Cream:
- 1 avocado, mashed
- 1/2 cup sour cream
- 1 lime, juice and zest only
- salt, to taste
- pepper, to taste
- 8-12 slider buns, halved
- 2-3 cobs sweet corn, cooked and sliced into shards
- 8-12 small bamboo skewers
- To make patties: In bowl, combine beef, garlic, onion, egg, kidney beans, tomato paste, oregano, paprika, cumin, coriander, Parmesan cheese, salt, to taste, and pepper, to taste. Shape into 8-12 small patties. Cover and refrigerate 15 minutes.
- Heat grill or frying pan to medium heat.
- Brush patties with oil on both sides. Cook 2-3 minutes on each side, turning once to brown both sides evenly, until cooked through.
- To make Jalapeno Salsa: In bowl, combine cucumber, cilantro, onion and jalapenos; season with salt and pepper, to taste. Drizzle with olive oil and lime juice.
- To make Avocado Cream: In bowl, combine avocado, sour cream, lime juice and lime zest; season with salt and pepper, to taste.
- Spread Avocado Cream on bottom buns and place patties on top. Top patties with Jalapeno Salsa, corn and top buns. Press down gently and poke in skewers to secure sliders.
A Sweet Summer Treat
Sweet flavors and warm weather go hand-in-hand, and many summer occasions and get-togethers call for dessert. Take advantage of warm weather favorites like strawberries and raspberries with these Strawberry Cream Cheese Tartlets.
Made using the best berries nature can provide, these bite-size tartlets feature a graham cracker crust base and an indulgent cream cheese filling flavored with sliced strawberries, honey and lemon topped with Well•Pict’s sweet, juicy strawberries and raspberries, which come fresh in clamshell packaging made from 70% recycled water bottles.
Find more sweet recipes that can bring a smile to your loved ones’ faces at wellpict.com/recipe.
Strawberry Cream Cheese Tartlets
Makes: 24 tartlets (4 ounces each)
- 1/2 cup water
- 2 tablespoons lemon juice
- 3 tablespoons lemon zest
- 2 tablespoons gelatin
- 4 cups Well•Pict Strawberries, sliced, divided
- 1/3 cup honey
- 2 packages (8 ounces each) cream cheese
- 1/2 cup sour cream
- 1 cup ice cubes
- 2 cups graham cracker crumbs
- 1/2 cup melted butter
- 1 cup Well•Pict Strawberries, rinsed, for garnish
- 1 cup Well•Pict Raspberries, rinsed, for garnish
- In blender, mix water, lemon juice, lemon zest and gelatin until frothy.
- Add 2 cups strawberries and honey; blend until smooth. Pour into bowl and chill mix 15 minutes.
- In blender, mix cream cheese, sour cream and ice cubes while incorporating strawberry mixture. Mix in remaining strawberries.
- In blender or food processor, mix graham crackers and melted butter to crumb consistency. Lightly grease two medium muffin pans and pack graham cracker mixture at bottom of each opening. Pour strawberry mixture over graham cracker mixture and chill until set. Gently pull tartlets from muffin tins and place on serving tray. Garnish with strawberries and raspberries.
Roasted and Ready to Serve
Summer meals centered around grilled fare call for a complementary pairing that completes the classic profile of warm weather food. Using a versatile vegetable like potatoes allows you to think up different methods of cooking for a new flavor each time.
While you’re focused on the main dish being grilled, these Roasted Potatoes can bake away indoors for a simple side that requires little attention.
Find more health resources at usda.gov.
Roasted Potatoes
Recipe courtesy of “A Harvest of Recipes with USDA Foods”
Servings: 6
- 1 pound potatoes, chopped into 1-inch cubes
- 1/2 cup onion, chopped into 1-inch cubes
- 1/2 cup green pepper, chopped into 1-inch cubes
- 1 teaspoon garlic, finely chopped
- 1 teaspoon vegetable oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon parsley, finely chopped
- 1/2 teaspoon paprika
- Preheat oven to 350° F.
- In medium bowl, mix potatoes, onions, green peppers and garlic.
- Add vegetable oil, salt, pepper, parsley and paprika. Mix well.
- Cover bowl and refrigerate 15 minutes.
- Spread potato mixture evenly on cookie sheet. Bake about 35 minutes.
Photos courtesy of Getty Images (Kebabs and Roasted Potatoes)
Source: New Zealand Wagyu Beef
Well•Pict Berries
Make-Ahead Breakfasts for Easier Mornings
(Family Features) If you’re juggling a new set of responsibilities right now, you’re not alone. Those busy mornings may still pose challenges even if your commute no longer exists.
Making breakfast in advance can give you a few extra minutes to move your body, center your mind or simply hit the snooze button one more time and still put a delicious, nutritious breakfast on the table. Aim to use ingredients with a mix of protein, fiber and good fats to keep you full and energized for whatever the day has in store.
Take morning meal prep off your plate for days at a time by making a batch of No-Bake Walnut, Cocoa and Cherry Bars or Savory Walnut Egg Cups, which can be made with mostly pantry staples or frozen ingredients to help limit trips to the grocery store.
Find more make-ahead recipes for any meal of the day at walnuts.org/meal-prep.
Savory Walnut Egg Cups
Total time: 1 hour, 15 minutes
Servings: 12
- Nonstick cooking spray
- 1 1/2 cups old-fashioned oats
- 3/4 cup chopped walnuts
- 1/4 cup extra-virgin olive oil
- 1/4 teaspoon salt
- 2 tablespoons cold water
- 9 large eggs
- 1/2 teaspoon garlic powder
- 1 teaspoon dried oregano leaves
- 1 tablespoon stone ground Dijon mustard
- 1 cup baby spinach, coarsely chopped
- 1 small red bell pepper, diced
- 3/4 cup extra sharp shredded cheddar cheese
- Heat oven to 350° F and generously spray 12-cup muffin pan with nonstick cooking spray.
- In bowl of food processor, pulse oats until fine and flour-like. Add walnuts and pulse until blended with oat flour. Pulse in olive oil, salt and water until mixture comes together.
- Spoon walnut-oat crust mixture evenly (about 1 1/4 tablespoons each) into each muffin cup and press into bottom and partially up sides. Bake 25 minutes until crust begins to brown. Cool on wire rack 10 minutes.
- In large bowl, whisk eggs, garlic powder, oregano and mustard until well combined. Stir in spinach, bell pepper and cheese.
- Fill each muffin cup evenly with egg-veggie mixture and bake 20 minutes, or until eggs are set. Cool slightly on wire rack before removing egg cups by carefully inserting sharp knife between crust and muffin pan.
No-Bake Walnut, Cocoa and Cherry Bars
Total time:15 minutes
Servings: 9
- 1/2 cup old-fashioned oats
- 1 cup (about 12) pitted medjool dates
- 1/2 cup shelled walnuts
- 1/2 cup unsweetened dried cherries
- 2 tablespoons unsweetened cocoa powder
- 1/2 teaspoon salt
- In large food processor bowl, combine oats, dates, walnuts, cherries, cocoa powder and salt. Process 1-2 minutes, or until mixture resembles crumbly dough.
- Turn mixture onto wax paper and shape evenly into 1/2-inch thick rectangle.
- Chill at least 1 hour and cut into nine bars.
Source: California Walnuts
Perfect Pantry Pastas
(Family Features) Constantly seeking out recipe-specific ingredients that may only be used once or twice can be a burden. Instead, keep your home stocked with necessities to simplify dinner prep with dishes made using common household staples.
One perfect example: pastas. These recipes for Minestrone Pasta Saute with Ricotta, Creamy One-Pot Spaghetti and Pasta in a Pinch include easily recognizable seasonings and canned goods for simple dinner solutions. Plus, they all include dairy, an irreplaceable part of a balanced diet as a source of essential nutrients.
Another way to scale back on unnecessary grocery purchases is to give yourself permission to modify. Many recipes can be tweaked for personal preferences, such as using black beans rather than kidney beans or adjusting the amount of a spice used based on your family’s tastes.
Stock your pantry and refrigerator with versatile ingredients like these:
- Canned tomatoes
- Canned beans
- Quick-cook rice
- Small whole-grain pasta
- Stock, like vegetable, chicken or beef
- Fluid milk
- Shredded cheese
- Plain Greek yogurt
For more ideas to simplify family meals, visit milkmeansmore.org.
Minestrone Pasta Saute with Ricotta
Recipe courtesy of Lori Yates of “Foxes Love Lemons” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4
- 8 ounces ditalini pasta
- 1 1/2 tablespoons extra-virgin olive oil
- 3 carrots, finely diced
- 3 cloves garlic, minced
- 1/2 medium onion, chopped
- 1/2 bunch kale, thinly sliced
- 1/2 pound green beans, trimmed and halved
- 1/4 cup dry white wine
- 1/2 pound lean ground beef (optional)
- 1 can (15 ounces) kidney beans, rinsed and drained
- 1 jar (24 ounces) marinara sauce
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1 cup Ricotta cheese
- 1/4 cup grated Parmesan cheese
- In large pot of boiling salted water, cook pasta according to package instructions. Reserve 1/4 cup pasta cooking water then drain pasta.
- In large skillet over medium-high heat, heat oil. Add carrots, garlic and onion; cook 3 minutes, or until vegetables start to soften, stirring occasionally. Add kale and green beans; cook 3 minutes, or until green beans are tender-crisp, stirring occasionally.
- Add wine to skillet; cook 2 minutes, or until most liquid has evaporated. Transfer vegetables to medium bowl. If including meat, return skillet to medium-high heat. Add ground beef; cook 6-8 minutes, or until meat is cooked through, breaking up with side of spoon. Spoon off excess fat.
- Reduce heat to medium-low. Add kidney beans, marinara sauce, salt, pepper, pasta, reserved pasta cooking water and cooked vegetable mixture to skillet with beef, if using. Cook 2 minutes, or until warmed through, stirring occasionally. Divide pasta between four pasta bowls or plates and top with Ricotta and Parmesan cheeses.
Pasta in a Pinch
Recipe courtesy of Jenn Fillenworth, MS, RDN, of “Jenny With the Good Eats” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 6
- 8 ounces uncooked penne pasta
- 2 1/2 cups water
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried basil
- 1/2 teaspoon garlic powder
- 1/2 cup milk
- 2 cups mozzarella cheese, grated
- 1 can (15 ounces) cannellini beans, rinsed and drained
- 1 can (14 1/2 ounces) diced tomatoes, drained
- 1/4 cup Parmesan cheese
- freshly chopped herbs, for garnish (optional)
- In large microwavable bowl, place uncooked penne pasta and pour water over top to cover. With food-safe plastic wrap, cover bowl, leaving small section to vent as it cooks. Cook 3 minutes longer than package directs, approximately 13 minutes.
- Once pasta has cooked, drain into colander then place back in bowl. Add salt, pepper, basil, garlic powder and milk; stir to combine. Begin to stir in cheese a little at a time. Microwave 1 minute. Remove from microwave and stir again.
- Add cannellini beans and diced tomatoes; stir. Microwave 1 minute. Remove from microwave and stir. Assess if ingredients are hot and cheese is melted. If not, microwave 1-2 minutes.
- Top with Parmesan cheese and garnish with fresh herbs, if desired.
Creamy One-Pot Spaghetti
Recipe courtesy of Marcia Stanley, MS, RDN, on behalf of Milk Means More
Prep time: 20 minutes
Cook time: 10 minutes
Servings: 8
- 1 tablespoon vegetable oil
- 1 pound lean ground turkey or lean ground beef
- 1/2 cup chopped onion
- 2 1/2 cups reduced-sodium chicken broth or reduced-sodium beef broth
- 2 cups marinara sauce
- 1/2 teaspoon crushed fennel seeds
- 1/8 teaspoon ground cayenne pepper
- 8 ounces spaghetti noodles, broken into 3-4-inch pieces
- 1 package (8 ounces) reduced-fat cream cheese, cubed
- 1 1/3 cups shredded cheddar cheese, divided
- chopped fresh basil or parsley (optional)
- Using saute function of pressure cooker, heat oil until hot. Add meat and onion. Cook, uncovered, about 5 minutes, or until meat is browned, stirring to break up. Press cancel.
- Stir broth, marinara sauce, fennel seeds and cayenne pepper into meat. Stir in spaghetti, making sure noodle pieces are covered by liquid. Secure lid and set pressure release to sealing function. Select high pressure and cook 5 minutes. Press cancel.
- Allow pressure to release naturally 2 minutes. Move pressure release to venting function to release remaining steam. Remove lid.
- Stir spaghetti mixture. Stir in cream cheese and 1 cup cheddar cheese until melted. Ladle into bowls to serve. Sprinkle with remaining cheddar cheese. Garnish with chopped fresh basil or parsley, if desired.
Cook Comfort Food Once, Enjoy it Twice
(Family Features) Cook once, eat twice. It’s a kitchen practice as simple as it sounds. Cook a base dish that can be enjoyed today and used for an entirely different meal tomorrow. For example, bake some fish for tonight’s dinner, and enjoy fish tacos for tomorrow’s lunch.
With so many Americans preparing meals at home, the practice of cooking once and eating twice can extend your grocery budget while also making meal planning less stressful and more comforting.
Cooking meals that feed the entire family is essential and even better if they give you a jump on a second meal. Whether your love for cooking runs deep or is being newly discovered, keep the following in mind when planning to cook once and eat twice:
Stock up on staples. Before heading out to the store, develop a list of ingredients that can be used for multiple dishes. Canned goods, such as black beans and corn, are great items to store in the pantry and have on hand for a variety of favorite family recipes. Other basics like corn tortillas can be used in multiple ways, such as tacos, casseroles and even salads.
Don’t forget produce. To increase flavor and nutrition, adding produce is key in your planning. Mushrooms are a favorite among chefs and home cooks alike for many reasons. Traditionally known for their inherent umami flavor, mushrooms are filling, healthy and versatile. Crimini and portabella are excellent sources of selenium, an antioxidant that protects cells from damage that may lead to serious chronic diseases. For example, four crimini mushrooms provide 38% of your daily recommended value. Also, the variety of mushrooms contain essential vitamins and nutrients, such as vitamins B and D and riboflavin.
Make meat go further. A three-step cooking technique called “The Blend” combines finely chopped mushrooms with ground meat to create dishes that are more nutritious while still tasting delicious. You can use the process to create multiple dishes such as tacos, pasta sauce and burgers. Mushrooms’ ability to mimic the texture of meat makes them easy to incorporate, and the addition of finely chopped mushrooms to meat dishes stretches portions, allowing the family to enjoy a meat-mushroom base two days in a row in two different ways in dishes like Mexican Lasagna and Blended Tacos, both of which include a Mexican Mushroom-Beef Blend.
For more simple and delicious recipes, visit MushroomCouncil.com
Blended Tacos
Makes: 8 tacos
- 1 cup sour cream
- 6 tablespoons cilantro, chopped
- 2 tablespoons lime juice
- 8 yellow corn tortillas
- 2 cups Mexican Mushroom-Beef Blend
- diced avocado (optional)
- shredded lettuce (optional)
- shredded cheese (optional)
- salsa (optional)
- In small bowl, mix sour cream, cilantro and lime juice. Cover and refrigerate.
- Warm tortillas in microwave or on stovetop according to package directions. Spoon 1/4 cup Mexican Mushroom-Beef Blend into each tortilla. Top with sour cream mixture and avocado, lettuce and cheese as desired.
Mexican Mushroom-Beef Blend
Makes: 8 cups
- 1 medium yellow onion
- 8 ounces fresh button or crimini mushrooms
- 1 pound lean ground beef
- 1 tablespoon olive oil
- 2 cans (15 ounces each) black beans, drained
- 1 package (1 ounce) reduced-sodium taco seasoning mix
- 1 can (15 ounces) crushed tomatoes
- 1 can (11 ounces) yellow kernel corn, drained
- In food processor, pulse onion and mushrooms to coarse texture. Set aside.
- In large frying pan, brown ground beef. Drain fat. Set aside.
- In same frying pan, heat oil. Add mushroom mixture and saute 3-4 minutes, or until most moisture has been released. Add black beans and mix.
- Add beef, taco seasoning, tomatoes and corn to black bean and mushroom blend. Mix and cook until heated through.
Mexican Lasagna
Servings: 6-8
- Nonstick cooking spray
- 16 yellow corn tortillas
- 6 cups Mexican Mushroom-Beef Blend
- 1 cup shredded, low-fat Mexican cheese blend
- sour cream (optional)
- chopped cilantro (optional)
- salsa (optional)
- Heat oven to 350° F. Spray bottom of 9-by-13-inch baking dish with nonstick cooking spray. Place four corn tortillas on bottom of dish and layer 2 cups Mexican Mushroom-Beef Blend on top. Repeat layers, ending with tortillas as top layer. Top with cheese.
- Bake uncovered 25 minutes, or until cheese melts and lasagna is heated through. Top with dollops of sour cream, cilantro and salsa as desired.
Source: Mushroom Council
Start Your Day Strong with Breakfast
(Family Features) Starting the morning on the right foot can help set a path toward a successful day, and for many, that strong start begins with breakfast. In fact, a lot of research supports the idea of having a balanced meal in the morning. When you turn to breakfast to fuel your morning, look for seasonal recipes that provide a delicious way to start your day.
For example, you can skip high-sugar grains with refined carbohydrates like doughnuts and pastries to instead opt for savory, protein-rich dishes like this Asparagus and Goat Cheese Frittata and Fluffy Scrambled Eggs. If you’re an on-the-go eater, try easily transportable recipes like a Tropical Green Smoothie or Vanilla Almond Crunch Overnight Oats.
These breakfast recipes are bolstered by the rich, creamy texture and nutrition profile of fairlife ultra-filtered milk, a lactose-free option with 50% more protein, 50% less sugar and 30% more calcium than regular milk. The recipes also take advantage of fresh, seasonal ingredients.
Find more breakfast inspiration at fairlife.com
Asparagus and Goat Cheese Frittata
Prep time: 21 minutes
Servings: 4
- 4 large eggs
- 1/4 cup fairlife 2% Ultra-Filtered Milk
- 1/4 teaspoon kosher or sea salt, plus additional, to taste, divided
- freshly ground black pepper, to taste
- 1/3 cup thinly sliced basil leaves, plus additional for serving
- 2 teaspoons olive oil
- 10 medium asparagus spears, cut into 1 1/2-inch lengths
- 2 tablespoons finely chopped shallot or red onion
- 1 1/2 ounces soft goat cheese, crumbled (1/4 cup)
- Heat oven to 400º with rack in middle.
- In large bowl, beat eggs, milk, 1/4 teaspoon salt and pepper, to taste; beat in 1/3 cup basil until just combined.
- In 8-10-inch ovenproof nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add asparagus and salt and pepper, to taste. Reduce heat to medium and cook, stirring occasionally, 5 minutes. Add shallot and continue cooking until asparagus spears are lightly golden and just tender, 2-4 minutes. Pour in egg mixture. Cook 1 minute then scatter goat cheese on top.
- Bake until frittata is set, 4-6 minutes. Using spatula, slide onto cutting board then sprinkle with salt, to taste, and additional basil. Cut into wedges. Serve warm.
Nutritional information per serving: 140 calories; 10 g total fat; 190 mg cholesterol; 200 mg sodium; 3 g total carbohydrates; 10 g protein.
Vanilla Almond Crunch Overnight Oats
Prep time: 10 minutes, plus at least 6 hours refrigeration
Servings: 2 1/2 (about 2 1/2 cups each)
- 1 carton (5-6 ounces) non-fat or low-fat vanilla Greek yogurt
- 2 teaspoons pure honey
- 2 teaspoons flax seeds
- 2 pinches cinnamon
- 2 pinches kosher salt
- 4 tablespoons blanched, slivered or sliced almonds
- 1 cup rolled oats
- 1 cup fairlife Fat-Free Ultra-Filtered Milk
- Toppings (optional):
- cut berries or citrus
- additional yogurt
- additional flax seeds or almonds
- Divide yogurt, honey, flax seeds, cinnamon, kosher salt, almonds, oats and milk evenly between two 8-10-ounce glass jars or small glass bowls with tight-fitting lids.
- Securely close or cover containers; refrigerate at least 6 hours, or up to 48 hours.
- When ready to serve, remove lid, stir and top with berries or citrus, yogurt and flax seeds or almonds, if desired.
Nutritional information per serving: 380 calories; 9 g total fat; less than 5 mg cholesterol; 280 mg sodium; 53 g total carbohydrates; 22 g protein.
Tropical Green Smoothie
Prep time: 5 minutes
Servings: 2 (8 fluid ounces each)
- 1 cup fresh baby spinach or baby kale
- 3/4 cup fairlife 2% Ultra-Filtered Milk
- 1 ripe banana
- 2/3 cup fresh or frozen diced pineapple
- 1 lime, zest only
- 1 lime, cut into wedges
- 1 tablespoon virgin coconut oil
- 3/4 teaspoon pure vanilla extract
- 1 pinch ground cinnamon
- 3/4 cup ice (optional)
- In blender, blend spinach, milk, banana, pineapple, lime zest, juice of one lime wedge, coconut oil, vanilla extract, cinnamon and ice, if desired, until smooth. If refrigerating prior to serving, omit ice.
Nutritional information per serving: 120 calories; 2 g total fat; 5 mg cholesterol; 55 mg sodium; 22 g total carbohydrates; 6 g protein.
Fluffy Scrambled Eggs
Prep time: 10 minutes
Servings: 4
- 6 large eggs
- 1/3 cup fairlife Whole Ultra-Filtered Milk
- 1/8 teaspoon kosher salt, plus additional, to taste, divided
- pepper, to taste
- In medium bowl, vigorously whisk eggs until about double in volume and light and lemon-colored, about 1 minute. Use immersion blender for extra fluffiness, if desired. Set aside.
- In separate bowl, vigorously whisk milk until light and frothy, about 30 seconds. Gently fold frothy milk and 1/8 teaspoon kosher salt into fluffy eggs.
- Pour egg-milk mixture into lightly greased skillet over low heat. Let setup 1 minute then use silicone spatula to gently fold eggs over on top of themselves. Rest and repeat until cooked through.
- Serve with salt and pepper, to taste.
Nutritional information per serving: 120 calories; 8 g total fat; 280 mg cholesterol; 190 mg sodium; 1 g total carbohydrates; 11 g protein.
Source: fairlife
Help Yourself to Healthier Hummus
(Family Features) Whether you’re hosting a houseful of guests or simply keeping your family’s hunger at bay before dinner, appetizers can be a home chef’s best friend. Simple options like dips allow for personalization while keeping cook time to a minimum.
The next time you’re looking for a quick fix, consider this Caramelized Sweet Onion Hummus recipe that’s ideal for pairing with pita bread, veggies or crackers. With the layered flavor, color and texture of onions serving as a key ingredient, it’s a nutritious substitute for less health-conscious appetizers and snacks.
In fact, onions can be called nature’s ninja because of their many “skills.” Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They are also rich in heart-healthy nutrients and have been shown to help prevent some cancers.
Find more recipe ideas at onions-usa.org.
Watch video to see how to make this recipe!
Caramelized Sweet Onion Hummus
Recipe courtesy of the National Onion Association
- 1 whole garlic head
- 4 tablespoons, plus 1 teaspoon, extra-virgin olive oil, divided
- 1 large sweet onion, thinly sliced
- 1 can (15 ounces) chickpeas
- 1 tablespoon lemon juice (about 1/2 lemon)
- 1/2 cup tahini (toasted ground sesame seeds)
- 1 teaspoon salt
- Heat oven to 350° F.
- Cut top of garlic head off and place cut-side down on pan; drizzle with 1 teaspoon olive oil. Bake 20-30 minutes, or until garlic is soft. Once cool, squeeze garlic from each clove.
- In large skillet over medium-high heat, cook onion in 1 tablespoon olive oil. Stir onion frequently until slices begin to brown. Reduce heat to low and continue cooking until onions are soft and reach medium brown color.
- Rinse and drain chickpeas; reserve 3 tablespoons liquid.
- In food processor, blend chickpeas, reserved liquid, lemon juice, tahini, garlic, salt, remaining olive oil and onions until combined and smooth. Serve with pita bread, veggies or crackers.
Source: National Onion Association
The Perfect Sauce to Pair with a Roast
(Family Features)Creating a crowd-pleasing holiday centerpiece starts with choosing a flavorful, tender cut of meat. This year, you can make a holiday roast to remember with an elegant cut from Omaha Steaks paired with this Red Pepper Cranberry Sauce to elicit rave reviews from guests. Find more recipes and tips to create a holiday dinner to remember at OmahaSteaks.com.
Watch video to see how to make this recipe!
Holiday Roast with Red Pepper Cranberry Sauce
Prep time: 5 minutes
Cook time: 25 minutes
Total time: 30 minutes
Yield: 2 cups
Roast:
- butcher’s twine
- 1 Omaha Steaks chateaubriand roast (2 pounds)
- 2 tablespoons, plus 2 teaspoons, canola oil, divided
- Omaha Steaks Private Reserve Rub
Red Pepper Cranberry Sauce:
- 1 tablespoon olive oil
- 2 medium red bell peppers, finely diced
- 1 cup red wine
- 1/4 cup red wine vinegar
- 1/3 cup white sugar
- 2 teaspoons yellow mustard seeds
- 6 tablespoons dried cranberries
- 6 tablespoons dried currants
- 1/4 teaspoon salt
- To make roast: Heat oven to 250° F.
- Using butcher’s twine, tie roast to maintain shape. Coat all sides with 2 tablespoons canola oil and season with rub.
- In medium skillet, heat remaining oil. Sear all sides of roast 2 minutes each.
- Place roast in roasting pan and bake 1 hour, 30 minutes.
- To make Red Pepper Cranberry Sauce: Heat medium skillet on medium-high heat.
- Add olive oil and diced red pepper; saute 3-5 minutes.
- Add red wine, red wine vinegar, sugar, mustard seeds, cranberries, currants and salt. Bring mixture to boil then turn temperature to low and simmer 20 minutes, or until liquid is mostly evaporated and thickened.
- Top each serving of roast with Red Pepper Cranberry Sauce.
Note: Mostarda can be made up to 3 days in advance.
Source: Omaha Steaks
A Flavorful Fall Meal for the Entire Family
(Family Features) When fall comes around, it brings many iconic flavors, festive traditions and family meals, along with cravings for warm, hearty dishes. For your next gathering of loved ones, whether it’s a special occasion, sporting event or simply spending quality time together, serve a classic comfort food perfect for a small crowd.
While a roast leg of lamb may be considered time-intensive or best-suited for special occasions, it can be a surprisingly stress-free dish to prepare at home. A simple way to update familiar dishes, grass-fed lamb, available at your local Whole Foods Market, is easy to cook; prepare it the same way you would grass-fed beef.
This grass-fed leg of lamb recipe, for example, requires little fuss and the oven does the work for you. Infused with garlic and thyme, topped with a creamy meat sauce and garnished with a side of seasonal produce, you can delight your family and friends with this tender and delicious meal. Plus, New Zealand grass-fed lamb is a lean, finely textured and flavorful protein, well-suited for a variety of dishes.
For more information, cooking tips and recipes, visit beefandlambnz.com.
Grass-Fed Leg of Lamb
Prep time: 10 minutes
Cook time: 2 hours, 45 minutes
Servings: 8
Lamb:
- 4 1/2-5 1/2 pounds Atkins Ranch grass-fed leg of lamb, at room temperature
- 1 3/4 ounces butter, softened
- 3 cloves garlic, crushed
- 1 teaspoon roughly chopped thyme leaves
- salt, to taste
- ground black pepper, to taste
- 1-2 handfuls thyme sprigs
- 1 onion, sliced
- 1/2 cup olive oil
Meat Sauce:
- 1 cup beef stock
- 3/4 cup creme fraiche or sour cream
- lemon zest, finely grated
- 1 tablespoon wine vinegar
- 1 bay leaf
- salt, to taste
- sauteed mushrooms (optional)
- sauteed green beans (optional)
- steamed carrots and snap peas (optional)
- Heat oven to 320° F.
- To prepare lamb: Using sharp knife, make 4-5 shallow slits in lamb. In bowl, mix butter, garlic and chopped thyme. Coat butter mixture in slits and sprinkle lamb with salt and pepper, to taste.
- Place thyme sprigs and sliced onion in base of roasting tin and place lamb on top. Drizzle olive oil over lamb. Roast 2 hours, 45 minutes.
- To make meat sauce: Remove lamb from oven 30 minutes before end of cooking time. Place lamb on board then tip juices into saucepan. Place lamb back in roasting tin and return to oven.
- Skim fat off roasting juices. Add beef stock to remaining juices and bring to boil.
- Reduce heat and add creme fraiche or sour cream, lemon zest, vinegar and bay leaf. Simmer until sauce reduces some. Season with salt, to taste, to counteract acidity.
- Remove lamb from oven and rest covered loosely with foil and tea towel 10 minutes before carving.
- Strain sauce into bowl or gravy boat and serve hot with lamb and sauteed mushrooms, green beans or steamed carrots and snap peas, if desired.
Source: Beef + Lamb New Zealand