recipes

Healthy 09 February 2017

Go Tart for Your Heart

(Family Features) Eating with heart health on your mind has never tasted so good. While many aspects of life can impact heart health, opting for nutritious foods plays an especially important role.

“Heart-healthy eating can be delicious and on-trend with vibrant colors and sweet-tart flavors. There are simple ways to add nutrient-rich ingredients to your favorite recipes that add depth of flavor and texture, too,” said Michelle Dudash, registered dietitian. “Packed with beneficial phytonutrients, including anthocyanins, research shows Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce blood pressure, reduce inflammation and reduce belly fat – all factors linked to heart disease risk.”

Start the day off by blending frozen tart cherries into a Tart Cherry Granola Smoothie Bowl or incorporating dried tart cherries into your favorite trail mix when it’s time for a snack. This heart-healthy, ruby-red fruit has a distinct sweet-tart taste that makes an easy addition to a variety of dishes and is available year-round in dried, frozen, juice and concentrate forms.

To learn more about the health benefits of Montmorency tart cherries and find more delicious recipes, visit ChooseCherries.com.

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Tart Cherry Granola Smoothie Bowls

Recipe courtesy of Sonja Overhiser of A Couple Cooks on behalf of the Cherry Marketing Institute
Prep time: 10 minutes
Cook time: 45 minutes
Servings: 2

Granola:

  • 1/4 cup olive oil
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract
  • 3 cups old-fashioned rolled oats
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon cinnamon
  • 1 cup sliced almonds
  • 1 cup dried Montmorency tart cherries
  • 1/2 cup pepitas

Smoothie Bowl:

  • 2 1/2 cups frozen Montmorency tart cherries
  • 2 tablespoons fresh lemon juice (1 lemon)
  • 1 1/2 tablespoons maple syrup
  • 1 ripe banana
  • 1 cup almond milk, plus additional (optional)
  1. Heat oven to 325° F.
  2. In small bowl, whisk together olive oil, maple syrup and vanilla.
  3. In separate bowl, stir together oats, salt, cinnamon and almonds. Pour in mixture. Bake about 45 minutes until golden brown, stirring every 15 minutes and watching carefully near end of baking, stirring more, if necessary.
  4. Roughly chop dried cherries.
  5. When granola is baked, cool slightly then stir in cherries and pepitas.

Note: Granola can be stored in air-tight container up to 1 month.

To make smoothie bowl: Blend together tart cherries, lemon juice, maple syrup, banana and almond milk. If necessary, add additional milk for a smoother consistency.

Serve smoothie in bowl with 1/4 cup tart cherry granola.

Source: Cherry Marketing Institute

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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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Healthy 07 December 2016

Healthy Flavors Worth Savoring

(Family Features) Adopting healthier eating habits doesn’t have to mean resorting to tasteless food. In fact, you may surprise yourself by enjoying your new lineup of healthy, wholesome meals even more than the calorie-laden dishes you covet.

These recipes are just as big on flavor as they are good for you, so you can savor every last bite all day long. Take time to start off the day with a unique twist on a nutritious smoothie by enjoying it in a bowl. Then at lunch, rely on unexpected ingredients like ripe, juicy berries and beans to transform a ho-hum salad into a true culinary delight. Round out the day with a sensible dinner that gives you a healthy serving of protein and veggies seasoned to simple perfection.

Find more nutritious recipes that make it easy to enjoy eating right at culinary.net.

Manageable Main Course

Once the dinner bell rings and it’s time to focus on the night’s main course without overshooting a calorie count, aim for a tasty yet healthy main dish like this recipe for Chicken and Vegetables. Combining skinless chicken thighs with frozen vegetables is a simple way to keep nutrition at the forefront while still enjoying a comforting dinner. Find more health-conscious recipes at health.gov.

Chicken and Vegetables

Recipe courtesy of the USDA
Servings: 4

  • 1 1/2 tablespoons margarine
  • 1 teaspoon garlic powder
  • 1/2 cup onions, chopped
  • 1 pound chicken thighs (4 ounces each), boneless and skinless
  • 1 package (10 ounces) cut green beans, frozen
  • 1/4 teaspoon pepper
  1. In heavy skillet, melt margarine. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
  2. Place chicken in skillet. Cook over medium heat until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
  3. Place green beans, pepper and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
  4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Note: To remove bone from bone-in chicken thighs: Place chicken on cutting board. Remove skin from thighs. Turn chicken thighs over. Cut around bone and remove.

A Smooth Way to Start Your Day

A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.

According to registered dietitian and nutritionist Carolyn Brown, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.

Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.

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Oatmeal Banana Smoothie Bowl

Recipe courtesy of Alison Ray of So Chic Life

  • 2/3 cup rolled oats
  • 1/2 cup full fat coconut milk
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • sea salt
  • 1/2 cup almond milk, 2 percent milk or soy milk
  • 1 small banana (or 1/2 cup unsweetened applesauce)
  • goodnessknows snack squares (any flavor)
  • grated coconut, to taste
  1. In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
  2. In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
  3. Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.

Tip: To thin consistency, use additional milk.

Salad Sweetness

The sharpness of pecorino cheese, combined with peppery arugula, complements the velvety texture of fava beans in this salad. With nutrition on your mind, a salad is always a go-to choice for a lunch that will please your taste buds without forcing you to sacrifice health goals. Find more nutritional recipes including tasty strawberries at californiastrawberries.com.

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Strawberry and Fava Bean Salad with Pecorino

Recipe courtesy of California Strawberry Commission
Servings: 6

  • 2 quarts water
  • kosher or sea salt
  • 2 cups shelled fresh fava beans (about 2 pounds in pods)
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons lemon juice
  • 2 cups fresh California strawberries, stemmed and quartered
  • coarsely ground black pepper
  • 3 cups rucola (wild arugula)
  • pecorino cheese
  1. In large pot over high heat, bring water to boil.
  2. Add pinch of salt and fava beans. Boil 1 minute; drain and cool fava beans in ice water.
  3. Drain fava beans; pinch one end and slip off tough skins of larger beans (Note: skin on small beans is not usually tough). Discard skins.
  4. Whisk together olive oil, vinegar and lemon juice.
  5. In large bowl, season fava beans and strawberries with salt and pepper. Add rucola and enough dressing mixture to coat salad lightly. Mix gently and spoon onto platter or six salad plates.
  6. With vegetable peeler, shave cheese generously over salad. Grind more pepper on top.

Photo courtesy of Getty Images (family eating dinner photo)

Source: Culinary.net

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Healthy 07 December 2016

A Smooth Way to Start Your Day

(Family Features) A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.

Smoothie bowls typically have a thicker consistency than traditional smoothies, and according to a recent study in the “American Journal of Clinical Nutrition,” the thicker the smoothie, the more full you will feel.

“I love smoothie bowls because they are a satisfying and satiating way to get a ton of nutrition in first thing in the morning,” said Carolyn Brown, a registered dietitian and nutritionist at Foodtrainers in New York City. “You can add in healthy ingredients that you might not be able to eat on a daily basis like spinach, basil, mint, cinnamon, nut butters or avocado.”

Brown points out that in her experience with clients, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten-free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.

Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.

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Apple Pie Smoothie Bowl

Recipe courtesy of Anna Luther of My Life and Kids

Smoothie

  • 1/2 cup Greek yogurt
  • 1 frozen banana
  • 1/2 cup unsweetened applesauce
  • 1/4 cup raw oats
  • 1/2 cup milk (or unsweetened almond or coconut milk)
  • 1 tablespoon cinnamon
  • 1 tablespoon vanilla
  • honey, to taste (optional)

Toppings

  • Diced apples
  • Shaved almonds
  • Cinnamon
  • goodnessknows apple almond & peanut dark chocolate snack squares
  1. In blender, mix all smoothie ingredients until smooth. Add honey to increase sweetness, if desired. Add toppings before serving.

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Oatmeal Banana Smoothie Bowl

Recipe courtesy of Alison Ray of So Chic Life

  • 2/3 cup rolled oats
  • 1/2 cup full fat coconut milk
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • sea salt
  • 1/2 cup almond milk, 2 percent milk or soy milk
  • 1 small banana (or 1/2 cup unsweetened applesauce)
  • goodnessknows snack squares (any flavor)
  • grated coconut, to taste
  1. In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in.
  2. In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy.
  3. Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.

Tip: To thin consistency, use additional milk.

Source: goodnessknows

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