recipes

Healthy 05 February 2019

Help Fight Inflammation with Food

(Family Features) On top of being tasty, certain foods contain specific nutrients and natural compounds that may help fight inflammation, a condition linked to arthritis and gout. With that in mind, try heading to the fridge or pantry the next time you feel joint pain, swelling or stiff knees.

Colorful fruits and vegetables, including ruby red tart cherries and dark leafy greens like spinach and kale, are among the most powerful anti-inflammatory foods, along with oily fish (salmon, sardines and scallops), nuts, seeds and whole grains. Ingredients such as ginger, turmeric and olive oil may also help combat inflammation.

For an inflammation-fighting boost, Montmorency tart cherries contain the “highest anti-inflammatory content of any food,” according to research conducted at Oregon Health & Science University. Results show that cherry intake can help reduce blood levels of gout-causing uric acid and reduce the painful symptoms of osteoarthritis. Research also shows that Montmorency tart cherry juice can reduce post-exercise inflammation and muscle pain.  

“For decades, people with arthritis and gout have consumed tart cherry juice for pain relief. Now there’s scientific evidence to back up this popular folklore remedy,” said registered dietitian Michelle Babb, author of “Anti-Inflammatory Eating Made Easy.” “Since Montmorency tart cherries are one of the richest sources of anthocyanins, a potent type of flavonoid, they can offer a natural way to help ease the pain related to arthritis and gout.”

To help fight inflammation with food, try this recipe for Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola, which is packed with anti-inflammatory ingredients. Learn more about the research on Montmorency tart cherries and inflammation, and find more recipes, at choosecherries.com.

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Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola

Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes
Yield: 1 salad

Savory Granola:

  • 1/3       cup oats
  • 1/3       cup chopped walnuts
  • 1/4       cup sunflower seeds
  • 2          tablespoons buckwheat groats
  • 2          tablespoons pepitas
  • 1/4       cup extra-virgin olive oil
  • 2          tablespoons honey
  • 1          tablespoon spicy brown mustard
  • salt
  • pepper
  • 1/4       cup dried Montmorency tart cherries

Dressing:

  • 1          shallot, minced
  • 3          tablespoons extra-virgin olive oil
  • 2          tablespoons dried Montmorency tart cherries
  • 2          tablespoons Montmorency tart cherry juice
  • 1          tablespoon spicy brown mustard
  • 2          teaspoons apple cider vinegar
  • 1          teaspoon honey
  • salt
  • pepper

Salad:

  • 10        ounces baby kale
  • 1          grilled ear of corn, kernels sliced off
  • 1          cup sprouts (alfalfa or microgreens)
  • 1/2       tablespoon butter
  • 8          ounces bay scallops, patted dry
  1. To make savory granola: Heat oven to 350° F. Line baking sheet with parchment paper or baking mat.
  2. In large bowl, combine oats, walnuts, sunflower seeds, buckwheat groats and pepitas. In small bowl, whisk together olive oil, honey, mustard, salt and pepper.
  3. Pour wet ingredients into large bowl and toss until well combined.
  4. Spread mixture onto baking sheet in single layer and bake 18-20 minutes, tossing once halfway through, until granola starts to turn golden brown and crispy around edges.
  5. Remove from oven, add cherries, toss to combine, spread into single layer and let cool.
  6. To make dressing: In food processor, process shallot, olive oil, cherries, cherry juice, mustard, vinegar, honey, salt and pepper until smooth.
  7. To make salad: Place kale, corn kernels and sprouts in large bowl; set aside.
  8. In large skillet over medium-high heat, melt butter. Once hot, add scallops and cook until golden and starting to caramelize on one side. Flip and repeat on other side.
  9. Add scallops to large salad bowl. Pour dressing over top and toss until well combined.
  10. Break up granola into small pieces and add to salad bowl. Toss lightly before serving.

Source: Cherry Marketing Institute

Healthy 05 February 2019

New Year, New Family Habits: Simple ideas to make healthy eating easier

(Family Features) When your family is transitioning back into a regular routine in the new year, it’s the perfect time to recommit to healthy eating habits throughout the day. Getting the whole family on board may be easier than you think – just keep the focus on flavor and fun.

If you’re short on ideas to jumpstart better family eating, try these tips:

Keep it simple. Busy families often rely on the convenience of boxed meals, but you can get the same easy, delicious meal in a much healthier way. Everything cooks in one pot for easy clean-up, and this Cheeseburger Mac recipe swaps ground beef for leaner ground turkey. Not only is this an easy weeknight dinner, but leftovers can be packed in a thermos for lunch on chilly days.

Have fun. Try using creative shapes, textures and colors to make mealtime and lunchboxes more fun. Use cookies cutters to easily create butterflies, flowers, dinosaurs and more. Allow your kids to get involved in packing their own lunchboxes or helping with a meal. If your kids have a love of space or are learning about it in school, this bento box is definitely out of this world. Grapes create the dark backdrop while Swiss cheese is the perfect place for a moon landing. Clementine crescent moons and mini sweet pepper planet rings round out the meal.

Make a family promise. To keep the momentum going, rely on a resource like the Power Your Lunchbox Promise website, which offers everything from healthy lunchbox ideas to after-school snacks and dinners. All meal ideas have been approved by a registered dietitian, meet USDA guidelines and are kid-friendly. What’s more, for every Power Your Lunchbox Promise made on the website, health-conscious companies supporting the initiative will make a $1 donation to Feeding America's programs that support families and children. Learn more at poweryourlunchbox.com.

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Cheeseburger Mac

Recipe courtesy of Produce for Kids

  • 1          tablespoon olive oil
  • 1          pound lean ground turkey
  • 1          small onion, finely chopped
  • 1          cup mini sweet peppers, chopped
  • 1 1/2    teaspoons paprika
  • 1          teaspoon sugar
  • 1/2       teaspoon salt
  • 1/2       teaspoon chili powder
  • 1 1/2    cups water
  • 1          cup milk
  • 3          tablespoons tomato paste
  • 1 1/2    cups whole-grain dry macaroni
  • 1          cup shredded low-fat cheddar cheese
  1. In large skillet over medium high heat, heat oil. Add turkey, onion and peppers. Cook 7-10 minutes, or until turkey is cooked through.
  2. In small bowl, mix paprika, sugar, salt and chili powder. Add to turkey and stir. Add water, milk, tomato paste and pasta. Mix well. Bring to boil, reduce heat and simmer 10 minutes, or until pasta is cooked and liquid is absorbed. Remove from heat and top with cheese.

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Space Exploration Bento Box

Recipe courtesy of Produce for Kids

  • 1/2       cup red seedless grapes
  • 1          whole-wheat sandwich round
  • 2          slices low-sodium deli-sliced turkey
  • 1          slice Swiss cheese
  • 1/2       slice low-fat cheddar cheese
  • 1          clementine, peeled and segmented
  • 3          mini sweet peppers, sliced into rings
  • 1          package freeze-dried fruit
  1. Add grapes to bottom of large section of bento box to create space background. Place bottom of sandwich round on top, add turkey and sandwich round top.
  2. Lay Swiss cheese on cutting board. Using small bowl or other round object, cut into circle. Place on top of sandwich to create moon.
  3. Lay cheddar cheese on cutting board. Using small star cookie cutter, cut out stars. Add to space around moon.
  4. Pair with clementine “crescent moons,” pepper “planet rings” and freeze-dried fruit.

Source: Produce for Kids

Healthy 05 February 2019

A Positive Path to a Healthy New You

(Family Features) For many people, the New Year brings the resolve to just say no to indulgent food and drink, to inactivity and to a host of other unhealthy habits.

However, you can also approach your reset with balance and positive thinking. This can be your year to say "yes" and rework the all-or-nothing mentality, which can be a more mindful way to reach your goals.

From eating with purpose to finding healthier options for tasty meals, making small changes can help you reap rewards throughout the year. Start 2018 with a clean slate of practical and attainable eating goals that are realistic for the life you want to lead by shopping at a grocery store like ALDI, a one-stop shop with a wide selection of high-quality, affordable food choices. Whether you follow a paleo, plant-based or organic eating plan, all of the following nutritious options can be incorporated into your lifestyle and budget for less than $20:

  • SimplyNature Organic Coconut Oil: This trendy ingredient can elevate better-for-you recipes like this Cranberry Orange Chia Granola. You can also use it as a replacement for butter or vegetable oil because it's a versatile choice for both sweet and savory dishes.
  • SimplyNature Chia Seeds: Use chia seeds to top your smoothie, overnight oats or make chia pudding in the morning for an easy way to power up the most important meal of the day. Chia seeds serve up protein, fiber and antioxidants. 
  • Earth Grown Black Bean or Veggie Burgers: If you follow a vegetarian or vegan diet, or just want to join the Meatless Monday movement, black bean burgers are one option to try. 
  • Earth Grown Vegan Shredded Cheese: This dairy-free cheese is a tasty addition to vegan recipes. 
  • SimplyNature Organic Popcorn: Movie nights call for popcorn, and this organic version can quickly become a family favorite. Each serving provides 3 grams of both fiber and protein.

Part of making healthy choices includes finding quick and easy recipes. Discover how easy it is to make fresh meals at home with this better-for-you recipe and find more options at aldi.us.

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Cranberry Orange Chia Granola

Recipe courtesy of Chef Linsey, ALDI Test Kitchen

  • 2 1/2 cups Millville Old Fashioned Oats
  • 6 ounces Southern Grove Shelled Pistachios, chopped
  • 1/4 cup SimplyNature Chia Seeds
  • 5 ounces Southern Grove Dried Cranberries
  • 1 tablespoon orange zest
  • 3/4 cup SimplyNature Organic Wildflower Honey
  • 3 tablespoons SimplyNature Organic Coconut Oil
  • 1 teaspoon Stonemill Essentials Pure Vanilla
  • 1/2 teaspoon Stonemill Essentials Ground Cinnamon
  • 1/2 teaspoon ground Stonemill Essentials Sea Salt Grinder
  1. Heat oven to 325 F.
  2. In large bowl, combine oats, pistachios, chia seeds, cranberries and orange zest. Toss until orange zest is evenly distributed.
  3. In separate medium bowl, combine honey, coconut oil, vanilla, cinnamon and salt. Heat in microwave 1 minute; stir. Continue cooking in 30-second intervals until coconut oil is melted.
  4. Add honey mixture to oat mixture. Toss until thoroughly coated. Transfer to parchment- or foil-lined baking sheet. Spread into even layer and bake in center of oven 20 minutes. Stir and continue cooking until evenly browned, about 10-15 minutes.
  5. Remove from oven and cool to room temperature. Serve with yogurt or enjoy on its own.

Note: Granola can be stored in airtight container up to 3 weeks.

Source: ALDI

Breakfast & Brunch 05 February 2019

3 Savvy Ways to Simplify Breakfast

(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.
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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

Meal Ideas 05 February 2019

Resolve to Make Your Lunchbox Healthier

(Family Features) It’s the perfect time of year for families to get back on track and pledge to eat healthy lunches for the remainder of the school year.

Families that take the free Power Your Lunchbox Pledge can access nutritious and delicious ideas for lunch, after-school snacks and weekday family dinners, as well as coupons, tips and ideas for incorporating more fruits and vegetables into lunchboxes. The pledge website also features a collection of registered dietitian-approved recipes, including warm, hearty and healthy lunches like this Alphabet Vegetable Soup and kid-friendly, build-your-own lunchbox ideas like these tasty Wonton Taco Cups.

For teachers who want to incorporate the program into their classrooms, pledge resources such as nutrition-focused lesson plans, certificates for students and take-home materials for families are also available online. Teachers who take the pledge can win a $500 gift card for classroom supplies.

Taking the pledge not only signals a commitment to making healthier meal choices, it helps those in need. From Jan. 4 through Feb. 15, for every online pledge, companies supporting the Power Your Lunchbox Pledge will donate $1 to Feeding America programs that support families and children. For more information, visit poweryourlunchbox.com.

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Alphabet Vegetable Soup

Recipe courtesy of Produce for Kids
Total time: 45 minutes

  • 1          tablespoon olive oil
  • 3          carrots, diced
  • 2          cups organic baby kale
  • 8          ounces snipped green beans, chopped
  • 1          russet potato, peeled and diced
  • 1/2       medium onion, finely chopped
  • 2          quarts low-sodium vegetable broth
  • 1          can (14 ounces) no-salt-added diced tomatoes
  • 1          teaspoon salt
  • 1/2       teaspoon pepper
  • 1/2       teaspoon garlic powder
  • 1          cup alphabet pasta
  1. In large pot over medium heat, heat oil.
  2. Add carrots, kale, green beans, potato and onion. Cook 5 minutes, or until softened.
  3. Add broth, tomatoes, salt, pepper and garlic powder. Bring to boil, reduce heat to low and simmer, covered, 20 minutes.
  4. Stir in pasta and cook 10 minutes, or until cooked.

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Wonton Taco Cups

Recipe courtesy of Produce for Kids
Total time: 25 minutes
Servings: 8

  • 3/4       pound lean ground beef
  • 1          tablespoon low-sodium taco seasoning
  • 1          Roma tomato
  • 2          mini sweet peppers
  • 1/4       small sweet onion
  • 1          tablespoon chopped cilantro
  • 24        wonton wrappers
  • 1/2       cup shredded low-fat cheddar cheese
  • 2          avocados, sliced
  • 1          lime, juiced
  1. Heat oven to 350° F. Spray 24-cup mini muffin pan with nonstick spray and set aside.
  2. Heat large, nonstick skillet over medium heat. Add ground beef and cook 5-7 minutes, or until cooked through. Drain and return to pan. Add taco seasoning and mix well.
  3. Add tomato, peppers, onion and cilantro to food processor and chop until fine (or finely chop by hand). Add to ground beef and mix well.
  4. Line muffin pans with wonton wrappers, placing one in each cup. Add taco mixture and top with cheese. Bake 12-15 minutes, or until wontons start to brown on edges.
  5. Meanwhile, toss avocados with lime juice. Top each taco cup with avocado.

Source: Produce for Kids

Meal Ideas 30 January 2019

Find Better Balance for Family Meals this Year

(Family Features) This New Year, set a realistic resolution to take time to sit down with your family and eat balanced meals together. A few simple solutions and a dash of inspiration are all you need to set the tone for a year of health and wellness.

13583 lasagna

Last year, Americans were only meeting the U.S. Department of Agriculture’s MyPlate recommendations for vegetables, fruit, protein, dairy and grain consumption one week out of the entire year. While many families try to cook nutritious meals at home, a balanced plate can be hard to achieve. Educational programs, such as Nestlé’s Balance Your Plate, make it simple to create delicious and balanced meals by pairing frozen prepared meals and pizzas with made-from-scratch side dishes, which makes meeting the dietary guidelines a more attainable goal.

Frozen entrees are a convenient starting point for a well-rounded meal.

“It’s so important to me that we sit down as a family and have a nutritious meal,” said Kim Stoegbauer, creative director and founder of The TomKat Studio, who created a few easy ways to add some special touches to your next family dinner.

By pairing Stouffer’s Lasagna with Meat & Sauce, made with ingredients you would find in your own kitchen cupboard, with a homemade Panzanella Salad and Garlic Roasted Asparagus with Tomatoes and Balsamic, Stoegbauer demonstrates how easy it is to create a family-friendly meal without the hassle.

“It’s a frozen entree that you can feel good about feeding your family, especially paired with some delicious and easy-to-prepare sides,” Stoegbauer said.

Find more simple, delicious and well-balanced meal ideas to share with your family at nestleusa.com/nutrition/balance.

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Panzanella Salad

Recipe courtesy of The TomKat Studio blog on behalf of Stouffer’s
Serves: 8-10

  • 1          whole wheat baguette, cut into 1-inch cubes
  • 4          tablespoons extra-virgin olive oil, divided
  • 2          cloves garlic, minced
  • 1          tablespoon Dijon mustard
  • 3          tablespoons red wine vinegar
  • salt, to taste
  • pepper, to taste
  • 1          cup grape tomatoes, halved
  • 1          hothouse cucumber, diced
  • 3          assorted bell peppers, diced
  • 1/2       red onion, diced
  • 10        sprigs basil leaves, julienned
  1. Heat oven to 350° F.
  2. On baking sheet, spread bread in single layer and drizzle with 1 tablespoon olive oil. Bake 20 minutes, or until golden brown. Remove and set aside.
  3. In bowl, whisk together garlic, mustard, vinegar, salt and pepper with remaining olive oil to make vinaigrette. 
  4. In large bowl, toss ingredients together, making sure to coat all ingredients with vinaigrette. Serve immediately.

Garlic Roasted Asparagus with Tomatoes and Balsamic

Recipe courtesy of The TomKat Studio blog on behalf of Stouffer’s
Serves: 6

  • 2          pounds asparagus, ends trimmed
  • 1          pint cherry tomatoes 
  • 4          garlic cloves, minced
  • salt, to taste
  • black pepper, to taste
  • reduced balsamic vinegar
  1. Heat oven to 375° F. 
  2. On baking sheet, toss together all ingredients, except balsamic vinegar. Roast 15 minutes, or until asparagus is tender. Transfer asparagus and tomatoes to platter. Drizzle with reduced balsamic vinegar to taste and serve.

Tip: Add some leftover fresh basil to the top of your lasagna for a pretty and flavorful garnish that complements your sides.

Source: Stouffer’s

Healthy 29 January 2019

Eat Healthy with Easy Meal-Planning Tricks

(Family Features) If you’re having trouble getting started, or even sticking to, a healthy eating regimen, you may be surprised that one highly effective practice doesn’t require counting calories or hours of exercise. You simply need to plan out your meals.

When hunger strikes, it’s tempting to grab the fastest, easiest-to-make food available, but that’s rarely the best choice for your health. Planning your meals encourages you to invest in better-for-you options ahead of time and reduces food waste, while saving significant time and money in the long-term. If you don’t know where to start, follow these easy tips to help make meal planning a breeze:

  1. Build meals around themes like taco night or seafood night. This can help narrow down your options but still allow you to experiment with new recipes or variations on favorites that can be added to your regular rotation. 
  1. Be sure to include breakfast, lunch and snacks. Whether these are meals on the go or foods you’ll eat at home, planning ahead can help ensure you have tasty, healthy options at your fingertips all day long.
  1. Make it a family affair. Invite meal feedback from everyone and keep kids involved in the prep process to create more family time together.
  1. Take inventory of your pantry and leftovers before heading to the store – yesterday’s grapefruit breakfast could be today’s citrus salad.
  1. Shop wisely. Maximize time and money savings by shopping at a store such as ALDI, where you can find all your weekly must-haves, like fresh produce and organics, dairy, USDA Choice beef and bakery items. ALDI also offers a variety of healthy eating resources, including weekly meal plans and recipes like these Quinoa Lentil Tacos, at aldi.us/hellohealthy.

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Quinoa Lentil Tacos

Recipe courtesy of Chef Michelle, ALDI Test Kitchen

  • 32        ounces SimplyNature Vegetable Broth
  • 3/4       teaspoon Stonemill Essentials Iodized Salt
  • 1/4       teaspoon Stonemill Essentials Ground Black Pepper
  • 1          tablespoon Stonemill Essentials Paprika
  • 1          teaspoon Stonemill Essentials Ground Cumin
  • 1          teaspoon Stonemill Essentials Garlic Powder
  • 1          teaspoon Stonemill Essentials Chili Powder
  • 1          teaspoon Stonemill Essentials Onion Powder
  • 1          cup SimplyNature Organic Tri-Color Quinoa, rinsed
  • 1          cup dry lentils, rinsed
  • 1          tablespoon Baker’s Corner Corn Starch
  • 10        Pueblo Lindo White Corn Tortillas
  • 1/2       cup thinly sliced red onion
  • 1          avocado, diced
  • 1/2       cup crumbled Pueblo Lindo Fresco Cheese
  • 2          limes, cut into wedges
  1. In medium saucepan, bring broth, salt, pepper, paprika, cumin, garlic powder, chili powder, onion powder, quinoa and lentils to boil; reduce heat. Simmer 20 minutes, partially covered.
  2. Remove lid and add corn starch. Stir 5-8 minutes until lentils are cooked through.
  3. Heat medium pan over high heat. Heat tortillas 1 minute on each side.
  4. Divide lentil mixture evenly among tortillas. Top with red onion, avocado and fresco cheese. Serve each with lime wedge.

Source: ALDI

Meal Ideas 29 January 2019

Easy Cold-Weather Cooking

(Family Features) As the chill settles in, comforting, warming, seasonal favorites like stews and soups become top of mind. However, with busy work schedules, there’s often not enough time to prepare them during the week.

When Carrot-Lentil Stew is on the menu, time isn’t an issue. It’s ready in under an hour, plus it’s packed with healthy ingredients and robust flavor. Start with quick-cooking lentils, add nutrient-rich vegetables, vegetable broth and the secret ingredient: a jar of Aunt Nellie’s Glazed Sliced Carrots. The perfectly cooked carrot slices and their flavorful sauce add texture, flavor and vibrant color to the stew, which needs only 10 minutes to cook.

Serve topped with fresh parsley and Parmesan cheese for another splash of color and an extra layer of flavor. This vegetarian stew can easily be adjusted to include chicken sausage for even more protein.  

For additional cold-weather cooking ideas, visit AuntNellies.com.

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Carrot-Lentil Vegetable Stew

Prep time: 20 minutes
Cook time: 25 minutes
Servings: 4

  • 1          cup dry lentils
  • 3          cups fat-free, reduced-sodium vegetable broth, divided
  • 1          cup water
  • 3/4       cup chopped onion
  • 3/4       cup sliced celery
  • 3/4       cup chopped bell pepper
  • 1          can (14 1/2 ounces) no-salt-added diced tomatoes
  • 1          jar (15 1/2 ounces) Aunt Nellie’s Glazed Small Sliced Carrots
  • 1          large clove garlic, minced
  • 1/2       cup chopped fresh parsley
  • shaved Parmesan cheese (optional)
  1. Rinse lentils and drain. Place in Dutch oven or other large saucepan. Add 2 cups broth and water. Bring to boil, reduce heat and simmer 15 minutes (lentils should be slightly undercooked).
  2. Add onion, celery, bell pepper, remaining broth, tomatoes with liquid, carrots with liquid and garlic. Bring to boil, reduce heat and simmer 10-15 minutes, until liquid is reduced as desired and vegetables are just tender. Stir in parsley. Serve topped with Parmesan, if desired.

Note: If desired, 1/2 pound chicken sausage links, cooked and cut into bite-sized pieces, can be added to stew during last 5 minutes of cooking.

Nutritional information per serving: 280 calories; 14 g protein; 54 g carbohydrate; <1 g fat; 390 mg sodium; 10 g dietary fiber; 5 mg iron; 0.46 mg thiamin; 5499 IU vitamin A; 36 mg vitamin C.

Source: Aunt Nellie’s

Healthy 17 January 2019

Eat Your Way to Better Health

(Family Features) It seems like every week there is a new product claiming to promise nutrition and improve your health. However, there are some foods you likely already have on hand that can improve your diet quality and support clean-eating efforts.

Skip the total diet overhaul or the latest fad, and keep it simple by focusing on small but powerful changes to help you clean up your diet. Dairy products have always been cost-effective and nutrient-packed. These three tips can help you make the most of dairy’s health benefits.

Inspect the ingredient label. With just three ingredients, milk is the original clean and clear food, unlike trendy milk alternatives, which may contain up to 10 ingredients.

Examine the benefits beyond bone health. It’s widely known that dairy products provide calcium to build strong bones, but milk, cheese and yogurt actually provide a unique package of nine nutrients, including high-quality protein to support muscle health.

Explore its versatility. Dairy can be easily incorporated into meals and snacks to help make healthy and clean eating simple. Getting the recommended three servings of dairy every day is a cinch once you discover the possibilities.

Resolve to get three servings of milk, cheese and yogurt every day by pledging Dairy 3 for Me. You may be surprised how easy it is to create a healthier menu all day long. Try these ideas to get started:

  • Make milk your mealtime beverage. White, chocolate, strawberry; no matter the flavor, all milk provides the same nine nutrients.
  • Build a breakfast parfait with your favorite yogurt, fruit and whole grain cereal, or mix things up with milk or yogurt by blending a smoothie.
  • Sneak in healthier eating by pairing cheese with fresh fruit or vegetables. Research shows when cheese is coupled with these foods, it helps kids eat more of all of them.
  • After a workout, recover with a tall glass of chocolate milk, which studies have proven to be effective in aiding tired muscles.
  • Boost nutrition and flavor by adding shredded cheese to casseroles, soups and pasta dishes, or sprinkle on top of tacos and chili.

To find more delicious recipes to support your nutrition goals and to pledge Dairy 3 for Me, visit MidwestDairy.com.

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Raspberry-Strawberry Yogurt Smoothie

Recipe courtesy of Midwest Dairy Association
Prep time: 5 minutes
Servings: 4

  • 1 cup low-fat vanilla yogurt
  • 1 cup unsweetened frozen raspberries
  • 1 cup unsweetened frozen strawberries
  • 3/4 cup low-fat milk
  • 1 cup ice (about 12 cubes)
  1. Blend all ingredients in blender until smooth. Serve immediately.

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Pulled Pork Soft Tacos

Recipe courtesy of Midwest Dairy Association
Prep time: 8 hours, 35 minutes
Servings: 6

For pork:

  • 2 pounds boneless pork loin roast
  • 2 tablespoons brown sugar
  • 1 tablespoon ground ginger
  • 2 garlic cloves, smashed
  • 1 small white onion, coarsely chopped
  • 1/2 cup orange juice
  • 2 limes, cut in half

For tacos:

  • 1/2 cup nonfat sour cream
  • 1 teaspoon cumin
  • 2 scallions, trimmed and chopped
  • 12 soft corn tortillas (6 inches each)
  • 1 1/2 cups shredded reduced-fat Colby Jack
  • 1  bag (8 ounces) shredded red cabbage
  • 3/4 cup fresh salsa
  1. Trim excess fat off roast. In small bowl, combine brown sugar and ginger; rub generously over roast. Place in slow cooker with garlic, onion and orange juice; cook on low heat 8 hours (or high 4-6 hours.)
  2. Transfer pork to large bowl and shred with forks. Strain pork liquid from slow cooker and pour over pulled pork to moisten. Squeeze lime juice on top and mix well. Divide into 12 servings.
  3. In small bowl, mix together sour cream, cumin and scallions.
  4. Cover each corn tortilla with 2 tablespoons cheese; microwave 20 seconds. Top with pulled pork, 2 teaspoons sour cream mix, 1 1/2 tablespoons shredded cabbage and 1 tablespoon salsa. Fold and serve immediately.

Source: Midwest Dairy Association

Snacks 17 January 2019

Smarter Snacking with Nutrition in Mind

(Family Features) Planning health-conscious New Year’s resolutions typically includes cutting back on unhealthy foods during meals from breakfast to dinner. However, it’s also important to cut out sugary, calorie-laden snacks that can counteract all your hard work throughout the rest of the day.

Rather than skipping snacks entirely, it’s possible to instead incorporate nutritious options that pack protein to help you recharge without going overboard on calories, sodium and sugars. Opt for quick bites like Baked White Bean and Artichoke Dip paired with light, crunchy, low-sugar crackers to get the fuel you need between meals.

This snack idea can be especially filling yet nutritious when you dip with an option like gluten-free, non-GMO Crunchmaster Protein Snack Crackers, made with wholesome ingredients crafted to fit healthy, active lifestyles. With five grams of plant-based protein per serving, the cholesterol-free crackers can aid in providing energy without unnecessary sugars.

As you take steps to incorporate a healthier lifestyle in the New Year, be sure to take into account healthy activities along with nutritious eating habits from the first meal of the day to the last, and each snack in-between.

For more nutritious snacking ideas and recipes, visit crunchmaster.com.

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Baked White Bean and Artichoke Dip with Crackers

Prep time: 10 minutes
Cook time: 15 minutes
Servings: 8

  • 1          can (15 ounces) organic white cannellini beans, drained and rinsed
  • 1          can (14 fluid ounces) water-packed artichoke hearts, drained
  • 1/3       cup olive oil
  • 2          tablespoons finely chopped fresh chives, divided
  • 1          teaspoon lemon zest
  • 1          tablespoon lemon juice
  • 1          tablespoon white wine vinegar
  • 2          cloves garlic
  • 1/2       teaspoon salt
  • 1/4       teaspoon pepper
  • pinch of cayenne pepper
  • 1          package (3.54 ounces) Crunchmaster Protein Snack Crackers in Roasted Garlic flavor
  1. Heat oven to 400° F.
  2. In food processor, puree beans, artichokes, olive oil, 1 tablespoon chives, lemon zest, lemon juice, vinegar, garlic, salt, pepper and cayenne until smooth. Scrape into 4-cup baking dish and smooth over top.
  3. Bake 15-20 minutes, or until heated through. Sprinkle with remaining chives and serve with crackers.

Tip: Substitute parsley or mint for chives, if desired.

Nutrition information per serving: 200 calories; 10 g fat; 1 g saturated fat; 580 mg sodium; 21 g carbohydrates; 4 g fiber; 1 g sugar; 7 g protein.

Source: Crunchmaster

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