(Family Features) More daylight in the evening, birds chirping in the morning and plants sprouting up from the ground are signs that Spring has sprung. With the return of outdoor activities and sunshine, it's the perfect time to build on your family's healthy habits with farm fresh foods you can trust for quality nutrition.

Start by looking for fresh and wholesome foods at the grocery store. Milk is one of the original farm-to-table foods that contains nine essential nutrients, including high-quality protein, potassium and calcium. Milk is also remarkably simple, with just three ingredients: milk and vitamins A and D. Compare that to plant based alternatives, which often have more than 10 ingredients, including added salt, sugar, stabilizers and emulsifiers like locust bean gum, sunflower lecithin and gellan gum.

Many people don't realize that the real dairy milk at the local grocery store often originates from dairy farms about 300 miles away and arrives on shelves in just 48 hours, on average, after leaving the farm.

Try a twist on farm-fresh ingredients with an egg-infused breakfast twist on a classic Italian salad. When paired with an 8-ounce glass of milk, this delicious omelet fulfills 80 percent of your daily calcium value for a calcium-rich breakfast.

For more information and kid-friendly seasonal recipe ideas, visit milklife.com.

Caprese Omelet

Recipe courtesy of MilkPEP
(1 serving)

• 2 teaspoons olive oil
• 1 large egg
• 2 large egg whites
• 3 tablespoons fat free milk
• 1/2 beefsteak tomato, sliced
• 1/4 cup lowfat shredded mozzarella cheese
• 1 tablespoon fresh basil, chopped
• 1 8-ounce glass of milk

1. Heat olive oil in a large nonstick pan over medium heat. Beat eggs and 3 tablespoons milk together in a small bowl until well mixed.
2. Pour egg mixture into heated pan, swirling the pan until eggs cover the bottom. Allow the eggs to set and no visible liquid remains, about 2 -3 minutes.
3. After the eggs have set, arrange the tomatoes, cheese and basil on one side of the eggs. Using a spatula, carefully fold omelet in half, bringing the egg portion over the filling. Remove omelet from pan and serve with remaining 8-ounce glass of milk and enjoy.

Nutritional information per serving: 360 calories; 18 g fat; 5 g saturated fat; 210 mg cholesterol; 32 g protein; 19 g carbohydrates; 1 g fiber; 510 mg sodium; 800 mg calcium (80% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

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

(Family Features) While it is widely known that starting your day with a balanced, nutritious breakfast can have a positive impact on overall health, it may be difficult for some people to make it a priority. Whether you generally run low on time in the mornings or have little ones to keep on track before heading out the door, it simply isn’t always an option to piece together a grandiose morning meal.

Rather than overhauling your lifestyle, consider some simpler ways to incorporate breakfast into your daily routine. These tips can help you start the day strong – and on time – without sacrificing the day’s first meal.

Prep the Night Before
Not everyone is fortunate enough to have ample time in the morning to prepare what some studies consider to be the most important meal of the day. If you’re typically short on time before heading out the door, prepare breakfast the night before so you can ensure you’re starting each day with proper fuel and nutrition. Even if it’s as simple as setting out a bowl, spoon and your favorite cereal before you go to bed, you can set yourself up to shave a few minutes off your morning routine.

Take It To-Go
If your kids are a handful or that snooze button is just too easy to reach each morning, sitting down at the table – even for a quick breakfast – might be out of the question. Preparing in advance by packing a to-go container with your favorite morning foods can be a simple solution to keep everyone happy without adding more strain to the day.

Keep It Simple
Breakfast doesn’t have to be elaborate to get your day going in the right direction. Simple options like avocado toast take little time to create yet can go a long way toward adding nutrients in the morning. For a different spin on traditional avocado toast, combine it with a unique taste like Sabra Classic Hummus, which can help you add fiber and protein before the day truly begins. Even if you aren’t an avocado person, just by swapping out the jelly you might put on your morning toast for hummus instead can help you reduce sugar intake without compromising on taste.

Find more solutions to busy days and recipes for any occasion at sabra.com.

Hummus Toast

• 2          tablespoons Sabra Hummus (any flavor)
• 1          slice whole-wheat or hearty bread, toasted
• 1/2       cup avocado, sliced
• 1          sliced radish
• 1/4       cup tender arugula
• 1          tablespoon chopped pistachios
• salt, to taste
• pepper, to taste

1. Spread hummus on toast. 
2. Top with avocado, radish, arugula and pistachios. 
3. Sprinkle with salt and pepper, to taste.

Source: Sabra

(Family Features) Whether you’re a casual exerciser, a professional athlete or just looking for a nutritious breakfast, kick off your day with protein-packed recipes.

As an expert in the nutritional needs of professional athletes, Megan Chacosky, chef and registered dietitian for the U.S. Ski & Snowboard Team, stresses the importance of protein in any fitness enthusiast’s diet. Protein helps build, maintain and repair muscles while increasing energy and endurance, which can help strengthen the body and avoid injuries. Adding a protein beverage like Rockin’ Protein, made from fresh Shamrock Farms milk with up to 30 grams of protein per serving, into healthy breakfast recipes is one way to increase the protein level and nutritional benefits of your breakfast.

These recipes are quick to prep for grab-and-go mornings to start your day with proper nutrition. To learn more, visit rockinprotein.com.

Chocolate-Hazelnut Granola

Servings: 30

• 1          bottle (12 ounces) Chocolate Rockin’ Protein Builder
• 12        cups rolled oats
• 1/2       cup maple syrup
• 3/4       cup oil
• 2          cups roasted hazelnuts
• 1/2       cup raw pumpkin seeds
• 1/2       cup raw sunflower seeds
• 1/2       cup dark chocolate chips

1. Heat oven to 325° F.
2. In large bowl, combine protein builder, rolled oats, maple syrup, oil, hazelnuts, pumpkin seeds and sunflower seeds; mix until oats, hazelnuts and seeds are coated. On baking sheet, spread granola in thin layers and bake until golden brown, about 45 minutes, stirring every 10-15 minutes.
3. Cool completely then sprinkle in chocolate chips and serve with yogurt, on smoothie bowl or as cereal.

Nutritional information per serving: 295 calories; 32 g carbohydrates; 7.5 g protein; 16 g fat; 6 g sugar.

Blueberry Cornbread Muffins

Servings: 12 muffins

• 1          cup cornmeal
• 1          cup flour
• 1/4       cup sugar
• 2          teaspoons baking powder
• pinch of salt
• 1          cup fresh blueberries
• 1          egg
• 1          cup Vanilla Rockin’ Protein Builder
• 6          tablespoons vegetable oil
• 1          lemon, juiced

1. Heat oven to 400° F. Line muffin tin with 12 paper or foil muffin liners and set aside.
2. In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.
3. In separate bowl, combine egg, protein builder, oil and lemon juice. Pour liquid ingredients into dry mix and stir until just combined. Divide into lined muffin tins and bake until golden brown, about 20-25 minutes.

Nutritional information per serving: 245 calories; 25 g carbohydrates; 5 g protein; 15 g fat; 6 g sugar.

Source: Rockin’ Protein

(Family Features) When you serve kids milk with breakfast, you can feel good knowing they’ll love the taste. Not to mention, as a parent, you’ll appreciate the quality nutrition in each glass. As one of the original farm-to-table foods that kids already love, milk is a simple, wholesome way to show your family how much you care.  

Starting the day around the table with loved ones and a glass of milk will help your family get nine essential nutrients that everyone can benefit from, like calcium and vitamin D. Plus, with 8 grams of high-quality protein per every 8-ounce glass, milk at breakfast is a great way to help power through your morning. It’s no surprise that 96 percent of Americans have milk in their refrigerators – because when you pair quality nutrition with quality family time, everyone will feel the love.

Add some excitement to your morning with these quick and easy Homemade Pop Pastries. Kids will enjoy helping to bake up this homemade, heart-shaped version of a breakfast favorite, perfect to share with the people they love. Pair this strawberry-filled recipe with a glass of milk for a delicious breakfast to start everyone’s day on the right foot.

To share the love with more milk-inspired recipes, visit milklife.com, and watch how you can add a little love at breakfast with these tasty pastries at YouTube.com/MilkLife.

Homemade Pop Pastries

• 1          package (2 crusts) rolled pie crusts, 9-inch diameter
• 3/4       cup strawberry all-fruit spread
• 2          tablespoons lowfat or fat free milk
• 4          fresh strawberries, stemmed

1. Heat the oven to 425° F. Line a baking sheet with parchment paper or coat lightly with nonstick spray.
2. Unroll both rounds of pie dough onto a lightly floured work surface and place one on top of the other. Using a pizza wheel or a chef’s knife, cut the rounds into eight wedge-shaped pieces (for a total of 16 wedge-shaped pieces).
3. Arrange wedges on a work surface. Spread 1 1/2 tablespoons of the fruit spread onto eight of the wedges, leaving 1/2-inch margin around the sides. Arrange the eight wedges on the prepared baking sheet and brush the edges with some of the milk.
4. Using a small heart-shaped cutter cut a heart out of each of the remaining eight pastry wedges (discard the hearts) and arrange on top of the jam-filled wedges. Press the edges with the tines of a fork to seal.
5. Brush the tops of the pastries with additional milk and bake for 10-12 minutes, or until pastry is golden brown. Let the tarts cool on the baking sheet for 10 minutes, then transfer to a rack to cool completely.
6. Before serving, slice the fresh strawberries in half from top to bottom to form heart shapes. Place a strawberry slice in each heart cut-out.
7. Serve with 8-ounce glass of milk.

Variation: For a flavor twist, spread 1 tablespoon of chocolate hazelnut spread onto eight of the wedges, then spread with just 1 tablespoon of the strawberry spread. Proceed with the recipe as written.

Nutritional information per serving: 260 calories; 11 g fat; 3.5 g saturated fat; 0 mg cholesterol; 3 g protein; 38 g carbohydrates; 2 g fiber; 180 mg sodium; 16 mg calcium (2% of daily value). Nutrition figures based on using fat free milk.

Source: MilkPEP

(Family Features) A commitment to eating better-for-you foods and living a healthier lifestyle in the new year doesn’t need to break the bank.

To help achieve a more nutritious routine without blowing your budget, consider a one-stop shop like ALDI for high-quality, affordable ingredients to incorporate into better-for-you recipes. Plus, it carries the foods and ingredients to fit nearly any dietary lifestyle and budget – including a wide variety of options for plant-based, dairy-free and gluten-free diets.

Start the year with a clean slate and make practical, better-for-you eating goals with these recipes for main courses, sides, desserts and kid-friendly meals and snacks. Find more nutritious eating solutions and recipes at ALDI.us.

Harvest Breakfast Skillet – This hearty meal can be enjoyed any time of day. Combining fresh vegetables, eggs and sweet potatoes with diced quinoa crunch veggie burgers, this skillet puts a new spin on breakfast for dinner.

Crunchy Fish Bites – For a kid-friendly dish adults can enjoy as well, these crunchy fish bites feature breaded tilapia with a flavorful mustard-yogurt sauce that can win over nearly any crowd – including picky eaters.

Cauliflower-Quinoa Pizza – With the right ingredients, even pizza can help you attain your health goals in the new year. To create a healthier pizza option the whole family can enjoy, swap out the standard crust for a cauliflower-based version to cut down on carbs without sacrificing flavor.

Fresh Avocado Pasta – This pasta requires just four ingredients along with an easy-to-make, creamy sauce perfect for the entire family to enjoy. Avocado lends a colorful hue to this kid-friendly main course.

Oven-Baked Zucchini Fries – Skip the fried snacks and go for this better-for-you version of breaded veggies. A simple breading and just 15 minutes in the oven put a crunchy, guilt-free, crispy side dish on the table.

Soft-Baked Granola Cups – Topped with a dollop of strawberry yogurt and fresh berries, these granola cups are ideal for breakfast or as an after-school snack. They’re perfect to make ahead of time – just store the premade cups in an airtight container and add toppings before serving. Fun tip: Let your child decorate his or her own cups.

Cocoa Mocha Oatmeal Cookies – A mocha drizzle makes these oatmeal cookies stand out among healthier dessert options. After 15 minutes in the oven, you’re left with a delightful treat that doesn’t send your diet down the drain.  

Chocolate Mug Cake – A better-for-you dessert, these miniature cakes made in mugs can be on the table in just 3 1/2 minutes. Simply combine a short list of ingredients, mix in your microwave-safe mug and pop it in the microwave for a quick, chocolaty snack.

Source: ALDI.us

(Family Features) Families across America want to make sure that they’re starting the day strong, and getting enough high-quality protein in the morning is a simple way to do so. A breakfast with protein is a great way to energize the morning, and adding it to your family’s routine doesn’t have to be complicated.

Simply add an 8-ounce glass of milk with 8 grams of natural protein plus other essential nutrients to your favorite breakfast foods for an easy, delicious way to help meet your morning protein goals.

Kids already love milk and it’s a naturally nutrient-rich, wholesome food that moms can feel good about pairing with breakfast. Plus, experts recommend 25-30 grams of protein for adults at every meal – so getting a high-protein breakfast, including milk, gives moms the energy they need to cross everything off their to-do lists. Parenting expert, pediatrician and mom of three, Dr. Tanya Altmann, recommends serving milk at breakfast for a source of high-quality protein in the morning.

“The morning is a great time to bring the family together and start the day off with a tasty breakfast. As a mom of three, I need breakfast options that are quick and easy but also nutritious,” Dr. Altmann said. “Serving my children whole-grain cereal and milk, healthy oatmeal with fruit or a smoothie made with milk guarantees that my family will get high-quality protein and other essential nutrients to start their day off strong.”

Bring a smile to your child’s face with this charming twist on a breakfast standard. Simply make instant oats with familiar flavors – cinnamon, vanilla and brown sugar – and top the bowl with a friendly bunny face. For more recipes and ideas, visit MilkLife.com.

Bunny-Faced Microwave Oatmeal

Recipe courtesy of Tiffany Edwards of Creme de la Crumb

• 1/3       cup instant oats
• 3/4       cup fat free milk
• 1/4       teaspoon cinnamon
• 1/4       teaspoon vanilla                                                           
• 1          teaspoon brown sugar
• 2/3       small banana
• 2          fresh blueberries
• 1/2       small strawberry
• chocolate syrup (optional)

1. In microwave-safe bowl, stir together oats, milk, cinnamon, vanilla and brown sugar. Microwave on high 30 seconds-1 minute and stir.
2. Cut banana in half crosswise. Cut 1 1/8-inch thick coin slices from flat end of each banana half. Place slices in upper-third of oatmeal bowl, side-by-side, to make eyes. Top with 1 blueberry on each banana slice.
3. Place remaining banana halves at the top of the bowl, hanging off edge, to create ears.
4. Place strawberry in the middle of the bowl to make the nose then drizzle chocolate, if desired, to make mouth and whiskers.
5. Serve with 8-ounce glass of milk.

Nutritional information per serving: 320 calories; 2 g fat; 0 g saturated fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

Source: MilkPEP

(Family Features) The New Year is a great time to reflect on your life and think about what you can do to become happier and healthier. There are many resolutions you can make, but one that can benefit you, your family, your community and the planet is eating more organic food. It can also be easier than you think.

To be USDA-Certified Organic, food must be grown without toxic synthetic pesticides and herbicides, genetically engineered ingredients (also called GMOs), antibiotics or artificial growth hormones.

“Simply put, organic is better for you and the environment. When you’re eating organic foods, you’re keeping harmful chemicals and GMOs out of your body and some studies have shown that organic farming produces more nutrient-dense crops,” said Arjan Stephens, executive vice president, sales and marketing at Nature’s Path. “Organic farming supports a healthier planet by not adding chemicals to the air, water and soil, as well as keeping them away from you and future generations.”

Going organic is simple; you can start small and feel good knowing that every time you choose organic it benefits you and the environment. Here are three ways to go organic this year:

• Look Inside Your Pantry: Fresh fruits and vegetables may be the first thing that come to mind when you think about organic, but don’t forget about your pantry. Staples such as flour, sugar, vegetable oil, peanut butter and more can be swapped out for organic options and make it easier to have organic food as part of every meal.

• Start with What You Eat Everyday: A good place to start is with the foods you consume every day. If you and your family start each morning with a bowl of cereal, try eating organic cereal like Nature's Path, which has an extensive line of cereals (as well as waffles, granola, oatmeal and granola bars) that are all USDA-Certified Organic, or try this tasty, organic recipe for an Oatmeal Latte.

• Think Outside the Cart: You may think that organic food costs more, but you can find less expensive options by shopping at your local farmer’s market, comparing prices online, buying in bulk (which is better for the environment) and even growing some of your own food.

Going organic can be easy, delicious and good for you and the planet. For more tips on going organic, visit blog.naturespath.com/.

Oatmeal Latte

• 2/3       cup water
• 1/3       cup vanilla soy milk
• 1/2       cup Nature’s Path Original Hot Oatmeal
• pinch of salt
• 2          tablespoons brown sugar
• 1-2       shots espresso, for topping
• 1/2       cup warm vanilla soy milk, for topping
• Nature’s Path Flax Plus Vanilla Almond Granola, for topping
• pinch of cinnamon, for topping

1. In small saucepan, bring water and soy milk to simmer over medium-high heat.
2. Add oats and salt. Turn heat to medium and cook until oatmeal reaches desired consistency. Stir in brown sugar and transfer to bowl or mug.
3. Using steamer, milk frother or whisk, froth warm milk until foamy.
4. Top oatmeal with espresso and frothed milk. Stir gently. Top with granola and cinnamon.

Source: Nature’s Path

Wake up the family with the delicious smell of blueberry-pecan scones baking in the oven.

Blueberry-Pecan Scones

• 1/2 cup 2% reduced-fat milk
• 1/4 cup sugar
• 2 teaspoons grated lemon rind
• 1 teaspoon vanilla extract
• 1 large egg
• 2 cups all-purpose flour (about 9 ounces)
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 3 tablespoons chilled butter, cut into small pieces
• 1 cup fresh or frozen blueberries
• 1/4 cup finely chopped pecans, toasted
• Cooking spray
• 1 large egg white, lightly beaten
• 2 tablespoons sugar

1. Preheat oven to 375°.
2. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Gently fold in blueberries and pecans. Add milk mixture, stirring just until moist (dough will be sticky).
3. Turn dough out onto a floured surface; pat dough into an 8-inch circle. Cut dough into 10 wedges, and place the dough wedges on a baking sheet coated with cooking spray. Brush egg white over dough wedges; sprinkle evenly with 2 tablespoons sugar. Bake scones at 375° for 18 minutes or until golden. Serve warm.

Recipe adapted from Cooking Light.

Source: Culinary.net

Watch video to see how to make this delicious recipe!