(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.
(Family Features) As leaves fall and temperatures cool, put a comforting twist on breakfast classics like oats and pancakes by incorporating autumn flavors from delicious fall harvest. Whether you're craving something sweet or savory, enjoying a breakfast full of wholesome ingredients and essential nutrients can help kick-start a great day.
Incorporating milk as an ingredient in your breakfast dish, or serving an 8-ounce glass on the side, is a nutritious way to start the day with essential nutrients like high-quality protein, calcium and vitamin D. Embrace the crisp temperatures and bring the whole family together for a delicious morning meal with these six fall breakfast essentials made with milk.
For more seasonal recipes made with milk to help you stay energized all year round, visit MilkLife.com.
Enjoy old-fashioned oats with a fall flair. Once sweetened with apples and maple syrup and spiced with cinnamon and salt, mix in 1 cup milk and simmer until creamy. Sprinkle extra cinnamon and garnish with golden raisins.
Jumpstart your morning with this protein breakfast bowl made with quinoa, milk, brown sugar, vanilla and spices galore.
Toss roasted pecans drizzled in maple syrup with pears and spices then mix into amaranth with milk for a creative twist on a classic breakfast favorite.
Two ingredients: milk and maple syrup. Warm up, pour into a mug and sip on this simple, delicious treat.
Combine two breakfast favorites – pancakes and muffins – for the ultimate grab-and-go meal made with apples, cinnamon and wholesome milk for your delight.
Try this tasty twist to add vegetables to your breakfast bowl by mixing shredded zucchini and oatmeal to make zoats. Flavored with cinnamon, brown sugar and pecans, this recipe is an ingenious way to bring the fall harvest to your morning meal.
Learn why foil-packet cooking is hot, hot, hot
(Family Features) As the saying goes, big things come in small packages and that may explain the burgeoning popularity of foil-packet recipes. Minimal preparation and cleanup are easy trade-offs for the immense flavors you can create in these tiny containers, whether you prepare them in the oven, on the grill or over an open flame.
The secret to successful foil cooking is locking in the layers of flavor from each ingredient. It’s surprisingly simple to create delicious, healthy dishes when cooking with foil. An ingredient like seasoned rice vinegar offers a wholesome alternative to many condiments and flavorings while giving your packet a big flavor boost.
With no artificial preservatives, flavors or ingredients and no high-fructose corn syrup, Nakano® Rice Vinegars are the perfect solution for building better-for-you foil-packet meals. With organic varieties and easy-to-read labels featuring real, recognizable ingredients, you can feel great about layering delicious flavor into your next foil-packet meal with rice vinegar.
Garlic seasoned rice vinegar delivers a boost of flavor to this Asian-inspired chicken, creating a sensational main dish. Add crisp fresh veggies tossed with organic rice vinegar and garlic as a side then finish the meal with a sweet take on a juicy fruit crisp.
Find more inspired ideas for healthy meals at Mizkan.com/Recipes.
7 Steps to the Perfect Foil Pouch
- A 12-inch square piece of foil is a good starting point, but you may need to adjust depending on the recipe. Remember you’ll need plenty of extra room around the ingredients for the heat to build up and cook the contents to perfection.
- Use heavy-duty foil to avoid tears or poor seals that can spill ingredients and precious seasonings and juices.
- Spread foil on a flat surface and add a light nonstick spray, if needed.
- Place ingredients and seasonings in the center of the foil.
- Bring long sides of the foil together over the food. Pinch together and make 1/2-inch folds straight across at least twice for a strong seal. Remember to leave plenty of open space between the foil and food.
- Make 1/2-inch folds on each short end, folding toward food but leaving at least 1 1/2-2 inches between the seam and food.
- Handle pouch with care to avoid piercing or tearing, and always use tongs to remove pouches from heat.
Prep time: 10 minutes
Cook time: 45 minutes
- 4 tablespoons Nakano Seasoned Rice Vinegar – Roasted Garlic
- 2 teaspoons gochujang (chile bean paste)
- 6 tablespoons maple syrup
- 4 teaspoons soy sauce
- 2 tablespoons, plus 2 teaspoons, olive oil
- 4 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 8 chicken thighs
- 4 cups fresh cauliflower, riced (use grater or food processer so cauliflower resembles rice)
- 1 1/2 cups fresh scallions, sliced
- 2 cups fresh sugar snap peas
- 3 sprigs fresh cilantro, for garnish
- Heat oven or grill to 375° F.
- In large bowl, mix together vinegar, gochujang, maple syrup, soy sauce, olive oil, mustard, salt and pepper to form marinade. Dip chicken in marinade and toss lightly until coated.
- Lightly oil foil pouch and layer base of pouch with cauliflower. Add scallions and sugar snap peas then place chicken on top. Carefully pour remaining marinade over pouch contents (ensuring that liquid stays inside foil).
- Seal foil packet and bake or grill 30 minutes. Open foil to create 2-inch long vent then bake or grill another 15 minutes, or until completely cooked. Garnish with cilantro before serving.
Chef’s tip: For best results and added flavor, marinate chicken 30 minutes before preparing pouches.
Substitutions: In place of gochujang, red pepper flake paste can be made by mixing 1 tablespoon red pepper flakes with a few dashes soy sauce and 1 dash sugar. Alternatively, substitute 2 teaspoons sriracha for gochujang.
Bartlett Pear and Oat Crisp
Prep time: 10 minutes
Cook time: 30 minutes
- 4 cups fresh pears, medium diced
- 4 tablespoons Nakano Seasoned Rice Vinegar – Mango
- 3/4 cup quick oats
- 2/3 cup brown sugar
- 1/2 cup, plus 2 teaspoons, all-purpose flour
- 1/2 teaspoon salt
- 1 teaspoon cinnamon
- 6 tablespoons butter, diced into 1/4-inch squares
- Heat oven to 375° F.
- Toss pears in rice vinegar and set into lightly greased foil pouch.
- Combine remaining ingredients in bowl and use two forks to combine ingredients until mixture becomes crumbly.
- Pour mixture evenly over pears, seal pouch and bake 20 minutes.
- Open top of foil and bake another 10 minutes, or until crisp and golden.
Chef’s tips: For crispier crust, refrigerate crumbly mixture 30 minutes before baking. Serve with scoop of vanilla bean ice cream.
Prep time: 10 minutes
Cook time: 25 minutes
- 3 tablespoons Nakano Organic Rice Vinegar – Seasoned
- 1/4 cup olive oil
- 1 teaspoon salt, plus extra, to taste
- 1/2 teaspoon pepper, plus extra, to taste
- 1 tablespoon, plus 1 1/2 teaspoons, fresh parsley, chopped
- 1 1/2 teaspoons fresh garlic, minced
- 1 cup fresh zucchini, sliced into 1 3/4-inch long, 1/4-inch thick planks
- 1 cup fresh green pepper strips
- 1 cup fresh red pepper strips
- 8 fresh stalks asparagus, slicing off 1/4 inch from bottom of stalk
- 1 fresh portobello mushroom, sliced into 1/2-inch squares
- 1 cup fresh eggplant, diced into 1/2-inch squares
- Heat oven or grill to 375° F.
- In large bowl, mix together rice vinegar, olive oil, salt, pepper, parsley and garlic to create marinade.
- Clean vegetables then place them in marinade in small batches. Toss to coat then place in foil pouch. Pour remaining marinade over vegetables and seal pouch.
- Bake in oven or over indirect heat on grill 25 minutes. Add salt and pepper, to taste, after removing pouch from heat.
Chef’s tip: Open pouch after 20 minutes of cooking and allow vegetables to crisp slightly under direct heat for remaining 5 minutes.
Savory Honey Mustard Poached Pears and Figs
Submitted by Pamela V.
Servings: 4 to 6
Prep Time: 10 minutes
Cook Time: 25 minutes
- 2 cups College Inn® Chicken Broth
- 1 cup dry white wine
- 1 cup water
- 1/2 teaspoon Dijon mustard
- 3 tablespoons honey, divided
- 1 tablespoon lemon juice
- 2 bay leaves
- 4 pears (firm variety such as Bosc), peeled, halved and cored
- 6 ounces dried figs, stems removed
- 1/2 cup chopped hazelnuts
- 1/2 cup crumbled blue cheese or goat cheese
- Trace diameter of large saucepan onto parchment paper. Cut out and set aside.
- Combine broth, white wine, water, mustard, 2 tablespoons honey, lemon juice and bay leaves in large saucepan. Bring to a boil, whisking occasionally. Reduce heat to low and simmer 5 minutes.
- Add pears, core-side-up, and figs; cover with vented parchment paper so pears stay fully submerged.
- Simmer 20 minutes until pears are fork-tender.
- Toast hazelnuts in small, non-stick sauté pan over medium high heat, about 2 minutes or until fragrant, stirring constantly. Quickly remove nuts from pan onto a separate plate.
- To serve, remove pears from poaching liquid and place onto individual salad plates. Drizzle with remaining 1 tablespoon honey and sprinkle with nuts and cheese.
Source: College Inn