(Family Features) Despite busy lives and full schedules, finding time for regular meals with loved ones encourages connections and conversations that can benefit mental and physical well-being. Gathering your family, friends, coworkers or neighbors at least once a week to spend time together over a meal provides opportunities to decompress and socialize.

If you’re looking for a little delicious inspiration, the American Heart Association recommends scheduling one night per week to create a recurring tradition and enjoy favorites such as breakfast for dinner. Recipes like Egg, Avocado and Black Bean Breakfast Burritos; Huevos Rancheros; and Southwestern Quinoa and Egg Breakfast Bowls from the Healthy for Good Eat Smart initiative, nationally supported by Eggland’s Best, are perfectly suited for sharing while making time to destress at the dinner table.

In fact, according to a study by “Canadian Family Physician,” regular meals at home with loved ones can reduce stress, boost self-esteem and make everyone feel connected with mealtime conversations that allow a chance to unplug and unwind.

Meals don’t have to be elaborate for a successful evening together. Despite the perceived effort involved with preparing a meal, research published in “Preventive Medicine” shows those who have frequent meals with others, particularly parents with their children, may improve social and emotional well-being.

In addition to the mental and emotional benefits of meals with loved ones, eating together can also encourage healthier choices when better-for-you recipes are on the menu. Dining as a group can provide inspiration to try heart-healthy recipes that include the wide variety of vegetables, fruit, whole grains and healthy protein sources recommended by the American Heart Association to help prevent heart disease and stroke.

To find recipe ideas, conversation starters and more tips for mealtime, visit heart.org/together.

Huevos Rancheros

Servings: 4

Salsa:

• 1 teaspoon canola oil
• 1/2 cup diced yellow onion
• 1/2 cup diced poblano pepper, seeds and ribs discarded
• 1 small fresh jalapeno pepper, seeds and ribs discarded, minced
• 1 1/2 teaspoons minced garlic
• 1 can (14 1/2 ounces) no-salt-added crushed tomatoes
• 2 tablespoons water
• 1/4 teaspoon salt

Huevos Rancheros:

• 1 teaspoon canola oil
• 4 large eggs
• 4 corn tortillas (6 inches), warm
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 1/4 cup shredded low-fat Mexican cheese blend
• 1 small avocado, quartered and sliced
• 2 tablespoons chopped fresh cilantro (optional)
• 1 medium lime, cut into four wedges (optional)

1. To make salsa: In medium saucepan over medium heat, heat oil, swirling to coat bottom. Cook onion 2 minutes, or until almost soft, stirring frequently. Cook poblano and jalapeno peppers 2 minutes, stirring frequently. Stir in garlic. Cook 1 minute. Stir in tomatoes, water and salt. Bring to boil. Reduce heat to low. Simmer 5 minutes. Remove from heat. Cover to keep warm.
2. To make huevos rancheros: In medium nonstick skillet over medium heat, heat oil, swirling to coat bottom. Cook eggs 3-4 minutes, or until whites are set and edges are fully cooked.
3. Place one tortilla on each plate. Top each tortilla with beans and one egg, being careful not to break yolk. Gently top each egg with warm salsa, cheese and avocado slices.
4. Sprinkle each serving with cilantro and serve with lime wedge, if desired.

Egg, Avocado and Black Bean Breakfast Burritos

Servings: 4

• Nonstick cooking spray
• 1 1/3 cups liquid egg whites
• 1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
• 4 whole-wheat tortillas (6 inches, lowest sodium available)
• 2 medium avocados, sliced
• 1/4 cup hot sauce or salsa (lowest sodium available, optional)

1. Lightly spray large skillet with nonstick cooking spray. Heat over medium heat.
2. In skillet, stir egg whites constantly with rubber spatula to scramble. Cook until eggs are almost set. Add beans, stirring until combined and heated through.
3. Microwave tortillas on high 45 seconds. Transfer to work surface.
4. Spread egg mixture in center of each tortilla. Top with the avocado and hot sauce, if desired.
5. For each burrito, fold two sides of tortilla toward center. Starting from closest unfolded side, roll burrito toward remaining unfolded side to enclose filling. Transfer with seam side down to plates.

Southwestern Quinoa and Egg Breakfast Bowls

Servings: 4

• 1/4 cup uncooked quinoa, rinsed and drained
• 2 medium tomatoes, chopped (about 2 cups)
• 1 cup no-salt-added frozen corn, thawed
• 1/2 medium avocado, pitted and diced
• 1/4 cup chopped green onions
• 1/2 cup chopped fresh cilantro (optional)
• nonstick cooking spray
• 4 large eggs
• 1/8 teaspoon salt
• 1/4 teaspoon pepper
• red hot-pepper sauce, to taste (optional)

1. Cook quinoa according to package directions. Remove from heat.
2. Spoon quinoa into four bowls. Top each with tomatoes, corn, avocado, green onions and cilantro, if desired.
3. Lightly spray large skillet over medium-high heat with nonstick cooking spray. Crack eggs into skillet. Sprinkle eggs with salt and pepper. Cook, uncovered, 3-4 minutes, or until egg whites are set but yolks are still runny. Using spatula, carefully transfer one egg sunny side up into each bowl. Sprinkle with hot sauce, if desired.

Source: American Heart Association

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

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

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

1. Amaranth Porridge with Pears, Crunchy Pecans and Yogurt
   

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

2. Chai Quinoa Protein Breakfast Bowl
   

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

3. Protein Power Huevos Rancheros
   

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

4. Blueberry Quinoa Pancakes
   

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

5. Blackberry-Hazelnut Power Bowl
   

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

Source: MilkPEP

(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.

Mexican Apple-Cinnamon Oatmeal

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.

Chai Quinoa Protein Breakfast Bowl

Jumpstart your morning with this protein breakfast bowl made with quinoa, milk, brown sugar, vanilla and spices galore. 

Amaranth Porridge with Pears, Crunchy Pecans and Yogurt

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.

Maple Steamer

Two ingredients: milk and maple syrup. Warm up, pour into a mug and sip on this simple, delicious treat.

Apple-Cinnamon Whole-Grain Pancake Muffins

Combine two breakfast favorites – pancakes and muffins – for the ultimate grab-and-go meal made with apples, cinnamon and wholesome milk for your delight.

Caramelized Pear and Pecan Zoats

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.

Source: MilkPEP

Start the year off right with wholesome, nutritious morning recipes

(Family Features) With each New Year comes new goals and resolutions for the entire family. It’s the perfect time to start fresh and get everyone back on track with healthy nutrition. Starting each day with a nutritious breakfast is one way to do just that, not to mention a healthy habit to maintain throughout the year.

By incorporating simple, wholesome ingredients like milk into a balanced breakfast each morning, you can feel good knowing your family is starting the day on the right foot. With nine essential nutrients, including high-quality protein, calcium and vitamin D, pairing milk with breakfast can help everyone be their best.   

Try these seven breakfast recipes paired with milk, one for each day of the week, to fuel all kinds of mornings throughout the New Year. Visit MilkLife.com for additional recipe inspiration.

Southwest Breakfast Protein Sandwich

Add Southwestern flavors to spice up this breakfast sandwich. Scrambled eggs seasoned with cumin, pepper and chili powder are topped with shredded cheese, ham and sliced avocados and placed inside a toasted English muffin for a twist on a classic breakfast favorite.

Peanut Butter and Jelly Protein Power Muffins

When you’re in a rush on weekday mornings but still want a wholesome breakfast while on the go, try these protein muffins with peanut butter and jelly. This simple recipe is a kid-friendly way to serve a childhood favorite and start the day with a smile.

Raspberry Cottage Cheese Protein Pancakes

While cottage cheese is not a traditional ingredient in pancakes, these pancakes definitely make it work. By combining blended cottage cheese with rolled oats, this dish adds protein and fiber at breakfast without skimping on taste.

Chai Quinoa Protein Breakfast Bowl

How about a modern take on an ancient grain? This breakfast bowl with quinoa is a delicious and nutritious way to start your day. Chai spices combined with brown sugar, vanilla and milk add vibrant flavors sure to excite your taste buds.

Protein Power Huevos Rancheros

This tasty twist on eggs brings a Southwestern flair to breakfast with avocados and turkey sausage piled high on a tortilla to spice up your morning.

Vegetable and Sausage Mini Protein Quiches

This mini quiche recipe makes serving up protein at breakfast a snap. Use a muffin tin to create individual sausage quiches that are perfect for a make-ahead, grab-and-go breakfast.

Savory Smoked Salmon and Cream Cheese Protein Crepes

Lock down your week’s breakfast plan with these savory crepes the entire family will enjoy. Cream cheese with chives mixed in topped with smoked salmon and wrapped inside a warm crepe winds up being a delicious morning jump-start.

Source: MilkPEP