recipes

Kids 02 July 2018

Smart Ways to Fuel Kids this Summer

(Family Features) Parents may be wondering how to ensure their children are staying hydrated, maintaining healthy diets and getting the nutrients they need during the summer months. According to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the reality is one out of two kids ages 9 and up are missing out on key nutrients like calcium, vitamin D and potassium – putting them at risk for serious health issues.

Pediatrician and best-selling author Dr. Tanya Altmann suggests moms can help fill that gap by making sure kids fuel their bodies with proper nutrition. Milk is the top food source for calcium, vitamin D and potassium, and Altmann encourages moms to serve milk at most meals and water in between to ensure kids get the recommended servings of milk, depending on age group, throughout the day.

“Milk is a simple way to help give kids of all ages nutrients they need to grow strong, and they already love it,” Altmann said. “Pour a glass of milk alongside your kid’s favorite snack or use milk in a smoothie or oatmeal for breakfast.”

This summer, try a twist on a classic, kid-approved lunch – for breakfast. These Peanut Butter and Jelly Pancake Dippers combine two favorite flavors, a peanut butter pancake with a jelly dip, for a simple recipe the whole family is sure to enjoy eating. Pair with an 8-ounce glass of milk for nine essential nutrients to fuel summer mornings.

For more nutritious, kid-approved recipes to pair with a glass of milk, visit pourmoremilk.com.

Peanut Butter and Jelly Pancake Dippers

Recipe courtesy of MilkPEP
Servings: 5 (2 pancake dippers per serving)

  • 1/4       cup old-fashioned rolled oats
  • 1/2       cup whole-wheat flour
  • 1/4       cup all-purpose flour
  • 1/4       teaspoon salt
  • 2          teaspoons brown sugar, packed
  • 1          teaspoon baking powder
  • 1          large egg
  • 1          tablespoon vegetable oil
  • 4          tablespoons reduced-fat creamy peanut butter
  • 1          cup fat-free milk
  • nonstick cooking spray
  • 1/3       cup sugar-free raspberry preserves, for dipping
  • 1          glass (8 ounces) fat-free milk
  1. In blender, combine oats and flours and pulse 3-4 times. Add salt, brown sugar, baking powder, egg, vegetable oil, peanut butter and 1 cup milk. Pulse several times until combined and no lumps in batter.
  2. Heat nonstick skillet to medium-low heat and lightly grease with cooking spray. Pour 1/4 cup batter onto skillet, cook 1-2 minutes until bubbles appear around edges then flip and cook another 1-2 minutes until golden. Immediately roll up pancake and secure with toothpick. Repeat process with remaining batter.
  3. Serve with raspberry preserves for dipping and pair with remaining 8-ounce glass of milk.

Nutritional information per serving: 310 calories; 9 g fat; 1.5 g saturated fat; 45 mg cholesterol; 17 g protein; 43 g carbohydrates; 3 g fiber; 430 mg sodium; 431 mg calcium (45% of daily value). Nutrition figures based on using fat-free milk, and include an 8-ounce glass of fat-free milk.

Source: MilkPEP

Breakfast & Brunch 01 April 2018

Welcome the Return of Warm Weather with Farm-to-Table Foods

(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.

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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

Kids 06 February 2019

New Research Links Refrigerator Staple to Teenage Height

Study finds drinking more milk growing up is associated with increased height at 17

(Family Features) Drinking real dairy milk is especially important for growing kids, and new research suggests regularly drinking more milk throughout childhood is associated with an increase in teenage height, according to a new study in “The Journal of Nutrition.”1

Researchers followed more than 700 kids from the time they were born, analyzing their height and diet from ages 2-17, and found each additional glass of milk kids drank per day throughout childhood increased their height at age 17 by around 0.39 centimeters. That means the more milk kids drank regularly growing up, the taller they were. Water and other beverages, including 100 percent juice and sugar-sweetened beverages, didn’t have the same effect.

These findings add to a growing body of research that suggests regularly drinking milk during the growing years is associated with greater height in the teen years, while regularly skipping milk or drinking non-dairy milk alternatives, like almond or soy milk, is linked to shorter height.2, 3, 4

The 2015-2020 Dietary Guidelines for Americans recommend two cups of milk and milk products each day for kids ages 2-3, two and a half cups each day for kids 4-8 and three cups each day for kids 9-18. While it’s hard for kids to get nutrients they need to grow strong without milk in their diets, eighty-five percent of Americans fall short of these daily recommendations, which includes most children over 3 years old.5, 6

Serving an eight-ounce glass of milk alongside meals or snacks is an easy way to give kids nine essential nutrients, including high-quality protein, and get them closer to these recommendations. Try pairing these homemade cereal bars from Jamielyn Nye, author of iheartnaptime.net, with a cold glass of milk for an easy after-school snack, and find more kid-approved recipes at pourmoremilk.com.
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Homemade Cereal Bars

Recipe courtesy of Jamielyn Nye, author of iheartnaptime.net, on behalf of Milk Life

Servings: 16

  • 1/2       cup peanut butter
  • 1/2       cup honey
  • 1/2       teaspoon vanilla
  • 3 1/2    cups dry cereal
  1. Line 8-by-8-inch pan with parchment paper and set aside.
  2. In a medium size sauce pan, combine peanut butter and honey and cook 3 minutes, stirring occasionally. Remove from heat and stir in vanilla.
  3. Add in dry cereal and stir until completely coated then press into lined pan. Use piece of parchment paper to press firmly down on bars.
  4. Refrigerate bars 1 hour, or until ready to serve.
  5. Serve with eight-ounce glass of milk.

Nutritional information per serving: 180 calories; 4 1/2 g fat; 1 g saturated fat; 5 mg cholesterol; 10 g protein; 26 g carbohydrates; 1 g fiber; 160 mg sodium; 306 mg calcium (30% of daily value). Nutrition figures include an eight-ounce glass of fat free milk. 
 


1Marshall TA, Curtis AM, Cavanaugh JE, Warren JJ, Levy SM. Higher longitudinal milk intakes are associated with increased height in a birth cohort followed for 17 years. The Journal of Nutrition. 2018;148(7):1144-1149.

2Wiley AS. Does milk make children grow? Releationships between milk consumption and height in NHANES 1999-2002. American Journal of Human Biology. 2005;17(4):425-441.

3Rockell JEP, Williams SM, Taylor RW, Grant AM, Jones IE, Goulding A. Two-year changes in bone and body composition in young children with a history of prolonged milk avoidance. Osteoporosis International. 2005;16(9):1016-1023.

4 Morency M, Birken CS, Lebovic G, Chen Y,  L’Abbé M, Lee GJ, Maguire JL and the TARGet Kids! Collaboration. Association between noncow milk beverage consumption and childhood height. American Journal of Clinical Nutrition. 2017;106(2):597-602.

5 Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Americans do not meet federal dietary recommendations. The Journal of Nutrition. 2010;140:1832-1838.

6 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015. 8th Edition, 2015.

Source: MilkPEP

Beverages 05 February 2019

Natural Ways to Get a Good Night’s Rest

(Family Features) With nearly one-third of Americans suffering from sleep disturbances, according to research from the Centers for Disease Control and Prevention, now is the time to rethink your bedtime routine and consider more natural ways to get a good night’s rest.

However, implementing those changes doesn’t have to mean overhauling the way you live. Consider these simple tips that can help you sleep better and longer:

Set a comfortable temperature. Making changes in different aspects of your life to achieve better sleep is a fine plan, but it may not make much difference if you aren’t comfortable in your own bed. Be sure to maximize comfort for a full night of sleep by finding a temperature that works for you, but in general, the National Sleep Foundation recommends a bedroom temperature between 60-67 degrees F.

Tweak your diet. Making simple changes to what you eat and drink can be a positive health-conscious decision, including helping you get better sleep. For example, Montmorency tart cherries, which are available year-round, are one of the few natural food sources of melatonin, a sleep-regulating hormone. New research from the American Journal of Therapeutics shows that insomniacs who drank U.S.-grown Montmorency tart cherry juice for two weeks extended sleep time by 84 minutes.

Consuming two 8-ounce glasses of Montmorency tart cherry juice as part of your daily diet, once in the morning and once at night, can help enhance your sleep time and efficiency. It can also be added to your favorite morning smoothie or a soothing nighttime beverage, such as this Tart Cherry Moon Milk. For additional information and recipes, visit ChooseCherries.com.

Try bedtime yoga. Rather than scrolling on your smartphone or staring at the TV, consider a different routine before heading to bed. Implementing a brief yoga session is one way to clear your mind each night prior to getting quality shut-eye.

While missing out on quality sleep can negatively impact your health, simple changes to your lifestyle and diet can play a role in improving the quality and duration of sleep.  
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Tart Cherry Moon Milk

Recipe courtesy of Amanda Paa of Heartbeet Kitchen
Prep time: 5 minutes
Cook time: 5 minutes
Servings: 1-2 

  • 6          ounces almond milk
  • 4          ounces Montmorency tart cherry juice
  • 1          tablespoon honey or maple syrup
  • 1/2       teaspoon ashwaganda (Indian ginseng)
  • dried culinary rose petals
  1. In small pot, heat almond milk and tart cherry juice over medium heat.
  2. Remove from heat and whisk in honey and ashwaganda. Top with rose petals and drink warm.

Note: For a more frothy beverage, blend mixture in blender before topping with rose petals.

Source: Cherry Marketing Institute

Breakfast & Brunch 29 January 2019

A Sweet Recipe to Share the Love

(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.
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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

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

Breakfast & Brunch 17 January 2019

Ramp Up Breakfast with Morning Protein

(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.

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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

Holiday 02 November 2018

Light Bites for Healthier Holidays

(Family Features) For those who are always on the go leading up to the holidays, the season can feel more like madness than merrymaking. From planning get-togethers to building out a perfect menu for the events, there can be difficulties for hosts and guests alike to ensure proper nutrition is still top of mind.

Instead of sacrificing taste or eating less, aim for simple changes that give you the energy to power through the busy season. For example, instead of opting for a carb-loaded breakfast in the morning, try a low-carb Milk Chocolate Protein Muffin, which takes just a few minutes of prep and microwave time. The quick cook time leaves you with ample opportunities to run errands or divvy up precious seconds toward other activities, while the protein can fuel you for the day ahead.

Almost nothing beats warm soup on a chilly day, and this Butternut Squash and Pear Soup provides feel-good flavor without weighing you down. Finally, when snacks are on the mind – as it tends to happen when constantly on the go – Coconut Muesli Clusters are simple to make and won’t undo the nutritious efforts you’ve made throughout the day.

This full menu of tasty recipes is part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The plan also aims to reduce levels of refined carbohydrates, added sugars and the “hidden sugar effect,” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.

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An On-the-Go Energy Boost

As a hectic holiday season unfolds, it can be difficult to maintain energy while making dishes for get-togethers and keeping up with the festivities.

To stay fueled and energized throughout the season, try incorporating Atkins Plus Protein and Fiber Shakes. Sweet and creamy, they make for ideal snacks, containing 30 grams of high-quality dairy protein and 7 grams of fiber. To help ensure steady blood sugar levels, the shakes also have a low glycemic impact and are made with 20 vitamins and minerals.

Available in Creamy Milk Chocolate and Creamy Vanilla flavors, the ready-to-drink shakes provide hunger satisfaction for those who are on the go and seeking to maximize production with a busy schedule.

Find more ways to live healthier during the holidays and learn more about the benefits of a balanced, low-carb lifestyle at Atkins.com.
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Milk Chocolate Protein Muffin

Recipe courtesy of Atkins
Prep time: 5 minutes
Cook time: 1 minute
Servings: 1

  • 2          tablespoons full-fat cream cheese
  • 1          egg
  • 3          tablespoons Atkins Milk Chocolate Protein Powder
  • 1/4       teaspoon baking powder
  • 1/2       teaspoon ground cinnamon
  • 1          dash salt
  1. In microwave-safe mug, heat cream cheese 10-15 seconds to soften. Add egg and blend briskly using fork. Add protein powder, baking powder, cinnamon and salt; blend until smooth.
  2. Microwave on high 1 minute; muffin will puff up then deflate slightly once done. Remove from mug and enjoy warm.

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Coconut Muesli Clusters

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 20 minutes
Servings: 8

  • Olive oil spray
  • 1          cup plain protein powder
  • 1/2       cup unsalted sunflower or pumpkin seeds
  • 1          cup whole raw pecans
  • 1          cup unsweetened whole flake shredded coconut
  • 1/2       cup chia seeds or ground flaxseeds
  • 1          tablespoon stevia
  • 2          teaspoons cinnamon
  • 1/2       teaspoon ground turmeric
  • 1          tablespoon coconut oil
  • 1          tablespoon peanut butter
  • 1          teaspoon vanilla extract
  • 2          large eggs
  • 1/4       cup water
  1. Heat oven to 350° F. Line large baking sheet with parchment paper, coat with olive oil spray and set aside.
  2. In large bowl, mix together protein powder, sunflower or pumpkin seeds, pecans, coconut, chia seeds or flaxseeds, stevia, cinnamon and turmeric.
  3. In large skillet, combine coconut oil, peanut butter and vanilla extract; melt completely then stir in nut mixture. Turn heat off and add eggs and water, tossing well. Transfer to prepared baking sheet and spread mixture in layer about 1/2-inch thick.
  4. Bake 10-15 minutes until mixture starts to brown and clumps together to make clusters. Cool completely on baking sheet then store in airtight container, refrigerated, up to 1 week.

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Butternut Squash and Pear Soup

Recipe courtesy of Atkins
Prep time: 20 minutes
Cook time: 30 minutes
Servings: 6

  • 1          tablespoon unsalted butter
  • 1          medium (2 1/2-inch diameter) onion, chopped
  • 2          pounds butternut winter squash, cubed
  • 1          medium pear, sliced, plus additional, for garnish (optional)
  • 1          teaspoon curry powder
  • 1/2       teaspoon salt
  • 1/4       teaspoon ground white pepper
  • 5          cups chicken broth
  • 1          teaspoon fresh lemon juice
  • 1/2       cup heavy cream
  • nutmeg (optional)
  1. In large pot over medium heat, melt butter. Add onions and saute until translucent, about 6 minutes. Add squash, pear, curry powder, salt and white pepper; saute 3 minutes. 
  2. Increase heat to high and add chicken broth. Bring to boil then reduce heat to low; simmer 20-25 minutes, uncovered, until cubed squash is very tender. Allow to cool about 10-15 minutes.
  3. In blender or food processor, puree soup in batches until smooth. Return pureed soup to pot and add lemon juice and heavy cream. Stir soup over low heat until hot. Garnish with additional sliced pears and sprinkle of nutmeg, if desired.

Photo courtesy of Getty Images (Butternut Squash and Pear Soup, Milk Chocolate Protein Muffin)

Source:  Atkins

Dessert 14 September 2018

Coconut Custard Pie

There's no better way to top off a scrumptious dinner than with a big slice of this yummy coconut custard pie. With a mild taste of coconut and the sweet taste of custard, you'll be wanting to go back for seconds. If desired, top with toasted coconut or better yet, some whipped cream.

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Coconut Custard Pie

  • Pastry for single-crust pie (9 inches)
  • 1 cup sweetened shredded coconut, chopped
  • 3 eggs, beaten
  • 2-1/2 cups 2% milk
  • 2/3 cup sugar
  • 3 tablespoons all-purpose flour
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • Toasted sweetened shredded coconut, optional
  1. Preheat oven to 450°. Line a 9-in. deep-dish pie plate with pastry. Line pastry with a double thickness of heavy-duty foil. Bake 10 minutes. Remove foil; bake 5 minutes longer. Sprinkle coconut over crust; set aside. Reduce oven setting to 350°.
  2. In a large bowl, combine the eggs, milk, sugar, flour, vanilla and salt. Pour over coconut; sprinkle with nutmeg.
  3. Bake, uncovered, 45-50 minutes or until a knife inserted in the center comes out clean. Cool on a wire rack for 1 hour. Refrigerate leftovers.

Recipe adapted from Taste of Home

Source: Culinary.net

Watch video to see how to make this recipe!

Dessert 06 March 2018

Pistachio Cake

This delicious Pistachio Cake will be a hit at your next get together.  Simple to make and your guests will devour it in minutes.  For more recipes go to www.culinary.net.
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Pistachio Cake

  • 1 package white cake mix
  • 1 package instant pistachio pudding mix
  • 3 Large eggs
  • 1 cup Club Soda
  • 3/4 cup canola oil
  • 1 cup chopped walnuts

Frosting

  • 1 package instant pistachio pudding mix
  • 1 cup 2% milk
  • 1 carton frozen whipped topping, thawed.
  1. Preheat oven to 350° F.  Spray non-stick spray into bundt pan.
  2. Combine cake mix, pudding mix, eggs, club soda and canola oil into a large bowl.  Beat mixture on medium speed for 2 minutes.  Add in walnuts and stir.
  3. Transfer mix to prepared bundt pan.
  4. Bake 40-45 minutes or until toothpick comes out clean from the center.
  5. Cool in pan 10 minutes before transferring to plate.
  6. For Frosting: Combine pudding mix and milk in large bowl.  Beat mixture on low for 1 minute.
  7. Fold in thawed whipped topping.
  8. Spread over cake.
  9. Refrigerate until serving.

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