(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.
Recipe courtesy of MilkPEP
- 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
- 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.
- 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.
- 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.
(Family Features) One of the best parts of warmer weather for many families is the availability of fresh ingredients for meals at home. The unique tastes provide a variety of recipes that can be prepared with everyone in mind, including crisp flavors to help satisfy adults and kids alike.
For example, Michigan asparagus is hand-harvested at more than 120 family farms, meaning each spear is snapped at its optimal point to produce an all-edible product with no woody ends.
To help keep that fresh-picked flavor, the Michigan Asparagus Advisory Board recommends storing asparagus upright in about an inch of water after trimming the ends. Loosely cover the container with plastic and keep it refrigerated.
Whether you’re enjoying it blanched, roasted or on the grill, it’s a perfect complement for warmer weather. This Asparagus Crust White Chicken Pizza from author Gina Ferwerda is a creative take on the seasonal vegetable. Find more inspiration in Ferwerda’s cookbook, “Meals from the Mitten.”
For more information and recipes, visit michiganasparagus.org .
Asparagus Crust White Chicken Pizza
Recipe courtesy of Gina Ferwerda on behalf of the Michigan Asparagus Advisory Board
- 2 cups cut-up fresh or frozen Michigan asparagus, blanched
- 1 egg
- 2/3 cup grated Parmesan cheese
- 2/3 cup shredded mozzarella cheese
- 1 tablespoon lemon pepper seasoning
- 2 tablespoons butter
- 1/4 cup chopped leeks
- 1 clove garlic, minced
- 1 tablespoon flour
- 3/4 cup milk
- 1/4 cup grated Parmesan cheese
- 1 cup cubed rotisserie chicken
- 1 cup shredded mozzarella cheese
- 1/2 cup frozen green peas, thawed
- 1/2 cup cut-up fresh or frozen Michigan asparagus, blanched and seasoned with avocado oil and lemon pepper seasoning
- 1/4 cup chopped prosciutto
- fresh chives, for garnish
- fresh basil, for garnish
- Heat oven to 375° F.
- To make Asparagus Crust: In food processor, puree blanched asparagus until smooth. In large bowl, mix asparagus puree, egg, Parmesan, mozzarella and lemon pepper seasoning until thoroughly combined.
- Press asparagus mixture into circular shape on parchment paper-lined pizza stone or baking sheet. Place layer of paper towel over crust and gently press down to remove excess moisture. Repeat until paper towel is no longer absorbing moisture. Discard wet paper towels.
- Bake 12-13 minutes.
- To make White Sauce: In saucepan over medium heat, cook butter, leeks and garlic 3-4 minutes. Slowly whisk in flour and cook 1-2 minutes. Slowly add in milk, continue whisking and cook until thickened. Add Parmesan then remove from heat and set aside.
- Pour white sauce over partially baked asparagus crust and top with chicken and mozzarella. Add peas, asparagus and prosciutto. Bake 5-8 minutes, or until cheese is thoroughly melted. Garnish with fresh chives or basil.
Photo courtesy of Getty Images (Asparagus on the grill)
(Family Features) Burgers and dogs may be typical game day grub, but a lineup that never changes can get tiresome a few weeks into the season. Infuse new energy and homemade favorites into your game day menu so you can enjoy great games and good eats for a winning combination.
Explore new flavors. Add variety by building your meal around a different main dish, like ribs or pulled pork instead of burgers. Or invite guests to get in on the action and offer a DIY pizza or taco bar with a wide range of toppings for the ultimate custom plate. Then adapt your side dishes to fit the theme, like adding a barbecue spice seasoning to your party mix, for example, or offering a chipotle-style dip for veggies and chips.
Add an unexpected twist. If you prefer a more traditional menu, there’s no reason to abandon all your favorite game day fare. Instead, reimagine a popular dish with a special or unexpected ingredient. For example, this recipe features a homemade pizza topped with creamy ranch dressing. An option like Litehouse Homestyle Ranch has no artificial colors, flavors or preservatives, no high fructose corn syrup and is gluten free. The dressing is a versatile addition to your game day spread since you can use it to top off everything from pizza and fries to tacos, burgers and more. For easy serving, look for the 20-ounce squeeze bottle, or opt for a glass jar or dip tub, whichever your recipe requires.
Don’t forget dessert. A good game requires lots of savory, hearty foods, but by the fourth quarter, you’re likely to start craving sweet victory and a sweet treat to go along with the win. Easy individual desserts are a great bet, that way you can grab a quick bite and get back to the screen before you miss any action. Think along the lines of finger foods like marshmallow cereal bars, brownies and cookies to offer a little something for everyone.
Find more ideas for your game day gathering at LitehouseFoods.com.
Homemade Pizza Recipe
Total time: 45 minutes
- 1 ball pizza dough (store-bought or homemade)
- 1 jar pizza sauce
- pepperoni (optional)
- sausage (optional)
- ham or Canadian bacon (optional)
- black olives (optional)
- mushrooms (optional)
- peppers (optional)
- 1 package (8 ounces) fresh mozzarella, shredded
- 1 squeeze bottle (20 ounces) Litehouse Homestyle Ranch dressing
- Heat oven to 425° F.
- Prepare dough by pressing it onto a pizza pan or pizza stone. Spread pizza sauce over crust and top with pepperoni, sausage, ham or Canadian bacon, black olives, mushrooms and peppers, if desired. Sprinkle cheese evenly over top of pizza. Bake 20-30 minutes.
- Top with ranch dressing before serving.
Note: Toppings can be substituted as desired.
Source: Litehouse Foods
This hearty casserole is full of meat, onion and cheeses, sitting on top of a crescent roll dough crust. Add even more flavor and top your casserole with olives, green onions, lettuce, tomatoes and jalapenos with a side of sour cream, chips and salsa.
- 1 pound ground beef
- 1 can (16oz) refried beans
- 1/4 cup chopped onion
- 1 envelope taco seasoning
- 1 tube (8oz) refrigerated crescent rolls
- 1 bag (8oz) shredded cheddar cheese
- 1 bag (8oz) shredded part-skim mozzarella cheese
- Optional toppings: chopped green pepper, shredded lettuce, chopped tomatoes and sliced ripe olives
- Preheat oven to 350°. In a large skillet, cook and crumble beef over medium heat until no longer pink; drain. Add beans, onion and taco seasoning.
- Unroll crescent roll dough. Press onto bottom and up the sides of a greased 13x9-in. baking dish; seal seams and perforations.
- Spread beef mixture over crust; sprinkle with cheeses. Bake, uncovered, until golden brown, about 30 minutes. If desired, sprinkle with toppings.
Watch video to see how easy this recipe is!
Recipe adapted from Taste of Home.
(Family Features) Whether fresh cherries are a favorite or a treat you’ve yet to try, the time to enjoy them is now.
Orchards in the Pacific Northwest, the nation’s largest growing region, experienced a long, cool spring, which often translates into more time and energy a tree can put into the fruit. When combined with the superior growing conditions characteristic to the area, this season’s fruit showcases what Northwest cherries are known for: their large size and sweet flavor profile.
Popular varieties grown in the Northwest include the mahogany-red Bings and super-sweet, yellow Rainiers. Rainier cherries, with their unique golden color and red blush, tend to ripen earlier in the year. Growers pick Rainier cherries over multiple weeks, selecting the ripest fruit each time.
Other varieties include the early-ripening Chelans and Tietons, followed by the often larger and darker Skeenas, Sweethearts and Lapins. Aside from the light-hued Rainier (which has juice that doesn’t stain) you can typically spot sweet cherries by their dark red skins – in general, the darker, the sweeter.
Great taste aside, sweet cherries are a healthful addition to summer picnics, parties and barbecues thanks to their fiber, antioxidants and anti-inflammatory power. They make for a snack that both grownups and little ones can enjoy straight out of the bowl thanks to their stem “handle” and can perk up appetizers, salads, desserts, sweet or savory sauces and more.
Outside of summer get-togethers, cherries make for a better-for-you late-night snack option as well. A cup of fresh, sweet cherries contains only 90 calories along with a low glycemic index of 22 making their cold, sweet crunch a tasty way to satisfy hunger cravings. Plus, they boast melatonin, which helps regulate circadian rhythm and promote healthy sleep patterns.
Fresh cherries should be kept in a sealed bag or container, and keep for approximately two weeks when refrigerated. To extend the cherry season and enjoy their health benefits after summer fades, buy an extra bag or two and preserve cherries by rinsing, packing and freezing them.
Basic freezing instructions
- Select 3-5 pounds of firm, ripe, Northwest-grown sweet cherries.
- After rinsing and draining, spread whole cherries with stems in a layer on a baking sheet.
- Place in freezer until firm then pack into freezer-proof containers or plastic freezer bags. Remove excess air and cover tightly.
- Add frozen cherries to smoothies or juices, or defrost and put in hot cereal, pies, turnovers, cobblers and more. Or enjoy as a frozen, sweet late-night treat.
To create a festive cherry dish for the summer season, try this Cherry Bruschetta as a snack or appetizer. Find more recipes and cherry tips at nwcherries.com.
- 18 slices (1/2-inch thick) small baguette-style bread
- 1 tablespoon olive oil, divided
- 1 1/2 cups pitted Northwest fresh sweet cherries, coarsely chopped
- 1/4 cup chopped cilantro
- 1/4 cup diced yellow sweet pepper
- 2 tablespoons finely chopped green onions
- 2 tablespoons lime juice
- 1 teaspoon grated lime peel
- 1/2 teaspoon garlic salt
- 1/4 teaspoon ground black pepper
- 2 ounces fresh mozzarella cheese
- 1 tablespoon thinly sliced fresh basil
- Heat oven to 350° F.
- Arrange baguette slices on cookie sheet and toast one side 5 minutes. Turn slices, brush with 1/2 tablespoon olive oil and bake 5 minutes longer.
- Combine cherries, cilantro, sweet pepper, green onions, lime juice, lime peel, garlic salt, pepper and remaining olive oil; mix well.
- Top each baguette with thin slice of cheese, 1 tablespoon cherry mixture and sprinkle of sliced basil. Serve warm or cold.
Source: Northwest Cherry Growers
(Family Features) If you’re trying to boost the nutrition of your meals and snacks, look no further than your refrigerator. Dairy products provide a powerful nutrition package that can help you meet your nutrient needs and achieve better health.
The most recent Dietary Guidelines for Americans affirm dairy’s important place in the diet with a recommendation that people ages 9 and older consume three servings of low-fat or fat-free dairy foods every day. With nine essential nutrients, milk, cheese and yogurt deliver a unique nutrition package superior to milk alternatives, such as almond or rice beverages, which are often fortified or fall short on these important nutrients.
During the hot summer months, when you don’t feel like spending much time in the kitchen, dairy products offer ease and convenience, as many are ready to use in recipes or round out a meal or snack. For a quick, easy and healthy snack this summer, put a fresh take on traditional pizza with this recipe that uses crescent rolls topped with cheeses and fresh seasonal veggies. Or turn up the heat on a classic beef burrito by adding warm pepper jack cheese and black beans.
Visit MidwestDairy.com to pledge Dairy 3 for Me, find additional recipes and learn more about how to unleash the power of dairy nutrition.
Summer Pizza Snack
Recipe courtesy of Cindy Heins, Heins Family Farms
Total time: 22 minutes
- 1 tube (8 ounces) crescent rolls
- 1 tub (8 ounces) low-fat cream cheese
- 1/4 cup light mayonnaise
- 1/4 teaspoon garlic powder
- 1 cup shredded part-skim mozzarella cheese
- 3/4 cup sliced cherry tomatoes
- 1/2 cup sliced black olives
- 1/2 cup chopped broccoli florets
- 1/2 cup chopped cucumber
- Heat oven to 375° F. In 9-by-13-inch baking pan, spread out crescent roll dough. Seal seams together to form one large rectangle across bottom of pan. Bake 10-12 minutes, or until lightly browned. Cool on rack.
- In small bowl, mix together cream cheese, mayonnaise and garlic powder. Spread evenly over entire cooled crust. Top with mozzarella, tomatoes, olives, broccoli and cucumber. Cut into 12 squares and serve.
Beef Burrito with Pepper Jack Cheese and Black Beans
Total time: 9 minutes
- 1/2 pound ground beef sirloin
- 2 teaspoons minced garlic
- 1 cup chunky salsa, divided
- 2 cups cooked brown or white rice
- 6 whole-wheat tortillas (9 inches each)
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (11 ounces) corn kernels, drained
- 2 cups shredded pepper jack cheese
- sliced green onion, including green tops
- In medium, nonstick skillet, brown ground beef and garlic over medium heat (break beef mixture up into smaller chunks with spatula). Drain fat and stir in 1/2 cup salsa; set aside.
- Spread 1/3 cup rice on center of tortilla, leaving 1/2-inch border. Scatter about 2 tablespoons beans and 1 1/2 tablespoons corn over rice. Spread 1/3 cup beef mixture and 1/4 cup cheese over corn. Top with 2 teaspoons salsa and a few slices green onion. Fold in two opposite edges of tortilla 1 inch each and roll up. Place seam-side down on microwave-safe dish.
- Repeat with remaining tortillas. Place burritos in microwave oven and heat 1 minute, or until heated through. Serve with remaining salsa.
Source: Midwest Dairy Association