recipes

Meal Ideas 25 July 2018

Nutritious Meals for Busy School Nights

(Family Features) When school is back in session, the real test for parents is not in the classroom, but in the kitchen. Between breakfast, lunch and dinner - not to mention snacks - meal planning seems endless and daunting.

With convenient options like canned ingredients on-hand, parents can have the makings of a wholesome homemade meal right at their fingertips.

Canned foods not only help cut down on prep time in the kitchen, but also deliver nutritional benefits. In fact, kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients, according to a study published in "Nutrients." Plus, cans provide year-round access to seasonal fruits and vegetables, and keep food fresh and flavorful without the need for preservatives and additives.

From on-the-go breakfasts like Vegetable Frittata Minis to hearty dinners like this Beef and Vegetable Soup and everything in-between, a well-stocked pantry - or your "cantry" - full of canned proteins, fruits, vegetables and soups can help busy parents get through the week with creative meals they can feel good about serving their families.

For more information about the nutritional benefits of cooking with canned foods and to find flavorful recipes for the back-to-school season, visit CansGetYouCooking.com.


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Tuna Sliders with Green Chilies

Recipe courtesy of Cans Get You Cooking
Servings: 12

  • 1 can (5-ounce) tuna, packed in water, drained and flaked
  • 1 can (4.25-ounce) chopped green chilies
  • 1/4 cup diced celery
  • 1/4 cup diced red onion
  • 1/4 cup reduced-fat mayonnaise
  • 2 tablespoons chopped fresh cilantro or parsley
  • 6 slider rolls, split
  • lettuce leaves
  1. In large bowl, combine tuna, green chilies, celery, red onion, mayonnaise and chopped cilantro; toss to mix well.
  2. Top bottom half of each roll with lettuce leaves; top with some tuna mixture and top half of roll.

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Beef and Vegetable Soup

Recipe courtesy of Cans Get You Cooking
Servings: 6

  • 1 tablespoon vegetable oil
  • 1 pound lean ground beef
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 can (14 1/2 ounces) low-sodium beef broth
  • 1 can (14 1/2 ounces) sliced carrots, drained
  • 1 can (14 1/2 ounces) cut green beans
  • 1 can (14 1/2 ounces) stewed tomatoes
  • 1 teaspoon dried basil
  • 1 cup cooked egg noodles
  1. In 4-quart saucepan over medium-high heat, in hot oil, cook ground beef until well browned on all sides, stirring frequently. With slotted spoon, remove beef to bowl.
  2. In drippings remaining in saucepan over medium heat, cook onion and garlic until tender-crisp.
  3. Add beef broth, carrots, green beans, stewed tomatoes, basil and ground beef; over high heat, heat to boiling. Reduce heat to low; cover and simmer 10-15 minutes to blend flavors, stirring occasionally. Stir in cooked egg noodles.

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Vegetable Frittata Minis

Recipe courtesy of Cans Get You Cooking
Servings: 36

  • Nonstick cooking spray
  • 8 large eggs
  • 1/2 cup milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon dried basil
  • 1 can (8 ounces) mixed vegetables, drained
  • 1/4 cup grated Parmesan cheese
  1. Heat oven to 375° F. Spray mini muffin tins with nonstick cooking spray.
  2. In large bowl, beat eggs, milk, salt, pepper and basil to blend well. Stir in mixed vegetables and Parmesan cheese.
  3. Fill prepared pans with egg mixture. Bake until egg mixture puffs and is just set in center, about 8-10 minutes.
  4. With rubber spatula, loosen frittatas from muffin cups and slide onto platter.

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Gluten-Free Pumpkin and Chocolate Chip Bread

Recipe courtesy of Cans Get You Cooking
Servings: 20 (2 loaves)

  • 4 cups oat flour
  • 2 teaspoons baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground nutmeg
  • pinch of salt
  • 1 cup (2 sticks) butter, softened
  • 2 cups granulated sugar
  • 4 large eggs
  • 2 teaspoons vanilla extract
  • 1 can (15 ounces) pumpkin
  • 2 cups chopped walnuts
  • 1 cup bittersweet chocolate chips
  • 1/2 cup confectioners' sugar
  • 1 tablespoon milk
  1. Heat oven to 350° F. Grease two 8-by-4-inch loaf pans. In large bowl, combine oat flour, baking soda, cinnamon, nutmeg and salt.
  2. In large bowl using mixer, beat butter and sugar until light and fluffy. Beat in eggs one at a time. Add vanilla, oat flour mixture and pumpkin; beat until just blended. Stir in walnuts and chocolate chips. Spoon mixture into prepared pans.
  3. Bake 50-55 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan. Cool completely.
  4. In small bowl, stir confectioners' sugar and milk until smooth. Drizzle mixture over pumpkin bread.

Source:  Cans Get You Cooking

Healthy 19 December 2016

Smart Start

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.

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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.

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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.

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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.

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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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