All-Day Nutrition

Dairy-inspired, plant-based dishes to serve from morning to night

(Family Features) From cereal and milk to yogurt and fruit to broccoli and cheese, combining dairy with plant-based foods creates a superfood power couple that can help ensure you and your family are getting the nutrients you need any time of day.

With the rise in popularity of plant-based diets, dairy can help optimize nutrient absorption from plant foods and provide additional nutrients like high-quality protein, calcium, vitamin D and vitamin B12. You can create delicious meals with the nutrition you need while enjoying the best of plants and dairy.

Combining dairy and plant-based foods can be easier with these dairy-powered recipes from Milk Means More. They are ideal for creating a nutritious and delicious plan for every meal throughout the day. Start with a Blueberry Apple Crisp Smoothie Bowl in the morning then build out your lunch or dinner plans around an appetizer like this traditional Middle Eastern Labneh Spread with grilled pita bread and assorted veggies. For the main course, try Lentil Tacos with Tangy Guacamole and a classic Moroccan staple, Creamy Couscous with Broccoli, Tomatoes and Cheese, on the side.

Find more recipes that combine the goodness of dairy and plant-based foods at milkmeansmore.org.

Creamy Couscous with Broccoli, Tomatoes and Cheese

Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Prep time: 15 minutes
Cook time: 5 minutes
Servings: 6

• 1/2       cup chopped onion
• 2          tablespoons butter
• 3          cups broccoli florets
• 1          teaspoon minced garlic
• 1/2       teaspoon pepper
• 3          cups fat-free, 2% or whole milk
• 1 1/2    cups plain couscous (wheat pasta)
• 1          cup finely shredded Parmesan cheese
• 1          cup (4 ounces) shredded cheddar cheese
• 1 1/2    cups seeded and chopped tomatoes
• 2          tablespoons slivered fresh basil leaves

1. In large nonstick skillet over medium heat, cook onion in butter 2 minutes. Add broccoli, garlic and pepper. Cook and stir 2 minutes.
2. Stir milk into broccoli mixture. Bring to boil. Stir in couscous. Remove from heat. Cover and let stand 5 minutes.
3. Gently stir Parmesan cheese into couscous mixture. Spread on serving platter. Sprinkle with cheddar cheese. Top with tomatoes and fresh basil leaves.

Lentil Tacos with Tangy Guacamole

Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Prep time: 40 minutes
Servings: 6

Tangy Guacamole:

• 1          medium ripe avocado, pitted, peeled and chopped
• 1          tablespoon orange, lime or lemon juice
• 1/4       teaspoon hot pepper sauce
• 1          clove garlic, minced
• 1/2       cup plain, fat-free Greek yogurt

Lentil Tacos:

• 2 1/3    cups water
• 1          cup dry brown lentils, rinsed and drained
• 1/2       cup finely chopped onion
• 2          teaspoons chili powder
• 2          cloves garlic, minced
• 1/2       teaspoon salt
• 1 1/2    cups seeded and chopped tomatoes, divided
• 1 1/4    cups (5 ounces) shredded cheddar cheese, divided
• 12        yellow corn taco shells

1. To make Tangy Guacamole: In small bowl, mash avocado, juice, hot pepper sauce and garlic.  Stir in yogurt. Cover and refrigerate until serving time.
2. To make Lentil Tacos: Heat oven to 400 F.
3. In medium saucepan over medium-high heat, combine water, lentils, onion, chili powder, garlic and salt. Bring to boil. Reduce heat. Cover and gently boil 12-15 minutes, or until lentils are just tender. Uncover and boil 5-15 minutes, or until most liquid evaporates.
4. Remove lentils from heat. Stir in 1 cup tomatoes and 3/4 cup cheese. Spoon into taco shells. Stand filled tacos in 13-by-9-by-2-inch baking dish. Sprinkle tacos with remaining tomatoes and cheese. Loosely cover dish with foil. Bake 3-5 minutes, or until cheese melts.
5. Stir guacamole. Serve with warm tacos.

Labneh Spread

Recipe courtesy of Jenn Fillenworth, MS, RDN of Jenny with the Good Eats
Prep time: 5 minutes
Servings: 6

• 12        ounces whole milk Greek yogurt
• 1/8       teaspoon salt
• 1/2       teaspoon fresh lemon juice
• 2          tablespoons olive oil
• 1          pinch sea salt, for garnish
• fresh herbs, for garnish
• pita bread, grilled
• assorted seasonal vegetables

1. In bowl, mix Greek yogurt, salt and lemon juice.
2. Transfer mixture to fine mesh strainer lined with cheesecloth.
3. Wrap mixture in cheesecloth and strain over bowl in refrigerator 24-48 hours. Strain longer to make thicker.
4. Once thickened as desired, remove from cheesecloth and top spread with olive oil, sea salt and fresh herbs.
5. Serve with grilled pita bread and assorted seasonal vegetables.

Blueberry Apple Crisp Smoothie Bowl

Recipe courtesy of Rachel Gurk of Rachel Cooks
Prep time: 5 minutes
Servings: 1

• 1          cup frozen blueberries
• 2          cups apples, roughly chopped, reserving 2 tablespoons for topping
• 1          teaspoon cinnamon
• 1/2       cup plain, non-fat Greek yogurt
• 1          cup spinach
• pure maple syrup, to taste
• ice cubes (optional)

Toppings:

• 2          tablespoons oats
• 1          teaspoon pure maple syrup
• 1          tablespoon pecans, chopped
• 2          tablespoons reserved chopped apple
• fresh blueberries

1. In blender, blend blueberries, apples, cinnamon, yogurt and spinach until smooth. Taste and add maple syrup, to taste. If thicker mixture is desired, add ice cubes.
2. Pour into bowl. Mix oats with maple syrup. Top smoothie mixture with oats, pecans, apples and blueberries.

SOURCE:
United Dairy Industry of Michigan

Beef Up Your Menu with a Trendy Twist on Sushi

(Family Features) Tantalizing taste buds with the latest in trendy foods can be a fun way to bring the whole family to the table for meals together. Combining familiar flavors with a new preparation method, for example, is one way to add flair to dinners at home.

An innovative sushi-style concept, "beefshi" features convenient beef products like pastrami, roast beef, summer sausage, hot dogs, corned beef or bologna prepared in rolls with rice and vegetables. Because recipes like Reuben Roll, Taco Maki, New York Deli Roll and Muffarolletta can be enjoyed individually as appetizers or grouped together for a full meal, these dishes can provide a variety of solutions from entertaining a crowd to simply feeding your family.

Find more information and recipes at beefshi.com.

Reuben Roll

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Rolls:

• 12 thin slices pastrami
• 3 cups sushi rice
• 1 teaspoon caraway seeds
• 2 sheets nori
• 4 thin slices Swiss cheese, cut into slivers
• 1 1/4 cups sauerkraut, rinsed, drained and squeezed dry
• Russian dressing

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make rolls: Lay sushi mat on clean surface and cover with plastic wrap. Lay six slices pastrami on mat lengthwise. Moisten hands with hand vinegar and shake off excess. Spread 1 1/2 cups rice across pastrami, leaving 1 inch empty at farthest end. Sprinkle rice with caraway seeds. Turn nori over so rice side is down.
3. Cover half the pastrami crosswise with two slices cheese and half the sauerkraut.
4. Securing meat and cheese with fingers, use thumbs to push end of mat up and over filling until edge of nori meets rice on opposite side. Press firmly on roll.
5. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape. Press ends in carefully to secure loose rice. Remove mat and set roll aside.
6. Repeat to make second roll.
7. Use thin, sharp knife to cut each roll into eight slices. Arrange on sushi platter and serve with Russian dressing.

New York Deli Roll

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Futomaki:

• 2 sheets nori
• 3 cups sushi rice
• 2 teaspoons caraway seeds
• 6 thin slices corned beef
• 4 teaspoons horseradish, well-drained
• 4 thin slices Swiss cheese, sliced into thin sticks
• Dijon mustard

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make futomaki: Lay sushi mat on clean surface and cover with plastic wrap. Place one nori sheet on mat, shiny-side down. Moisten hands with hand vinegar and shake off excess. Spread 1 1/2 cups rice across nori. Sprinkle with 1 teaspoon caraway seeds. Turn nori over so rice side is down.
3. Cover half the rice crosswise with three slices corned beef. Spread corned beef with 2 teaspoons horseradish. Cover corned beef with two slices cheese.
4. Securing meat and cheese with fingers, use thumbs to push end of mat up and over filling until edge of nori meets rice on opposite side. Press firmly on roll.
5. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape roll. Press ends in carefully to secure loose rice. Remove mat and set roll aside.
6. Repeat to make second roll.
7. Use thin, sharp knife to cut each roll into eight slices. Arrange on sushi platter and serve with Dijon mustard.

Taco Maki

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Maki:

• 2 sheets nori
• 4 cups sushi rice
• 4 ounces finely shredded spicy beef jerky
• 16 cilantro sprigs
• 1/2 cup slivered radishes
• 64 tortilla strips
• queso fresco crumbles
• pico de gallo

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make maki: Lay sushi mat on clean surface. Moisten hands with hand vinegar and shake off excess. Place one nori sheet on mat, shiny-side down. Spread 2 cups rice across nori, leaving 1 inch empty at farthest end.
3. Lay 2 ounces jerky, 8 cilantro sprigs and 1/4 cup radishes crosswise along rice, covering half the surface closest to you.
4. Securing jerky, cilantro and radishes with fingers, use thumbs to push end of mat up and over filling until edge of nori meets rice on opposite side. Press firmly on roll.
5. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape roll. Press ends in carefully to secure loose rice. Remove mat and set roll aside.
6. Repeat to make second roll.
7. Use thin, sharp knife to cut each roll into eight slices. Arrange on sushi platter. Stand four tortilla strips upright in center of each roll then sprinkle with queso fresco. Serve with pico de gallo.

Muffarolletta

Recipe courtesy of the North American Meat Institute on behalf of the Beef Checkoff
Yield: 2 rolls (16 pieces)

Hand Vinegar:

• 1 cup water
• 1/4 cup rice vinegar

Rice:

• 1/2 cup mixed olives, patted dry and finely chopped
• 2 teaspoons capers, patted dry and finely chopped
• 1 clove garlic, minced
• 3 cups sushi rice
• freshly ground black pepper, to taste

Rolls:

• 8 thin slices beef salami
• 3 thin slices part-skim mozzarella, cut into sticks
• 3 thin slices provolone, cut into sticks
• 1/4 cup chopped celery leaves

• toasted sesame seeds
• shaved celery

1. To make hand vinegar: In small bowl, stir water and rice vinegar.
2. To make rice: In small bowl, mix olives, capers, garlic and rice; season with pepper, to taste.
3. To make rolls: Lay sushi mat on clean surface and cover with plastic wrap. Lay four slices salami on mat, overlapping by about 1/2 inch, to create surface 7 inches wide and 6 inches deep.
   Moisten hands with hand vinegar and shake off excess. Cover salami with 1 1/2 cups sushi rice, leaving 1 inch empty at farthest end.
4. Arrange half of each cheese along center of rice crosswise, covering half of rice closest to you. Sprinkle cheese with 1/8 cup celery leaves.
5. Securing cheese with fingers, use thumbs to push end of mat up and over filling until one edge of rice meets opposite side. Press firmly on roll.
6. Lift top of mat and roll firmly until tight and round. Squeeze gently to shape roll. Press ends in carefully to secure loose rice. Remove mat, peel off plastic and set roll aside.
7. Repeat to make second roll.
8. Slice each roll into eight rounds, arrange on sushi platter and sprinkle each slice with sesame seeds. Serve with shaved celery.

SOURCE:
North American Meat Institute

Time-Saving Kitchen Shortcuts That Don’t Sacrifice Quality

(Family Features) If coordinating schedules to gather the family around the dinner table is a victory in its own right, finding enough time to prepare a well-rounded, flavorful meal may just be a medal-worthy accomplishment.

Whether a weeknight dinner or special occasion, you can shave precious minutes off your kitchen work and dedicate more moments to doing the things you love with these time-saving ideas that don’t sacrifice quality.

Plan Meals Ahead of Time
Organizing your thoughts and scouring the kitchen for ingredients can take as much time as preparing the meal itself. Instead of wondering what you’ll make and whether you have what you need to make it, take time to plan meals a week ahead whenever possible. Think through a complete menu, including main dishes and sides, and take inventory of the pantry and refrigerator so you can build an efficient grocery list.

Use Ingredients in Multiple Recipes
When planning and shopping for your weekly meals, consider which ingredients you may be able to repurpose. Not only does using ingredients across multiple dishes help minimize waste, it cuts down on prep time. If you’ll be using chopped onion in multiple recipes, go ahead and chop enough for every meal and save the unused portions in the refrigerator or freezer.

Turn to Your Pantry for Simple Sides
Flavorful side dishes can be surprisingly simple. For example, Idahoan helps you put real mashed potatoes on the table in just 5 minutes. They start with 100% real Idaho potatoes from local growers then wash, peel, boil and mash them like you would at home. After cooking each batch, they simply fresh-dry the mashed potatoes so they’re ready for you to prepare at home.

Make Larger Portions
Cooking once and eating twice (or more) is an easy equation for saving time. Intentionally making more than you need ensures fuss-free lunches or plenty of leftovers you can heat up quickly for nights when the family is running in different directions.

Pre-Cook Proteins
For many meals, the main dish protein takes the longest to prepare. If you can carve out some time over the weekend or one night a week, multitask and make several batches of proteins to use later in the week. Cooking the proteins concurrently lets you pack multiple days of preparation time into a single super-sized session.

Use Time-Saving Tools
Traditional methods have their time and place, but a weekday dinner isn’t it. Rely on tools to get the job done faster, like a slow cooker that works hard all day so you can enjoy its labor when you return home or a food processor that takes the effort out of slicing and dicing.

Time-Saving Upgrades for Delicious Sides

Mashed potatoes are a crowd-pleasing dish that can be incorporated in a wide range of menus. While they can often be time-consuming, an option like Idahoan can help you put real mashed potatoes on the table in just 5 minutes because they take the time to create mashed potatoes from scratch so you don’t have to. This allows you to embrace the staple side dish’s versatility by freeing up time for you to incorporate simple twists like these.

Mix it up with all the fixings. From vegetables like corn or caramelized onions to classic garnishes like chopped fresh herbs, you can mix and match toppings for a new take on a loaded smashed sensation.

Embrace Tex-Mex flair. Create your own version of ethnic favorites like traditional Mexican papas. Add lightly sauteed red and green peppers, green onion, green chilis and shredded cheese for a Tex-Mex potato dish perfect for pairing with tacos or enchiladas.

Get garlicky. Add minced garlic and grated Parmesan cheese for a savory burst of flavor that complements the traditional potato taste.

Find more ideas to put meals on the table quickly at Idahoan.com.

Photo courtesy of Getty Images (woman cooking)

SOURCE:
Idahoan

Help Yourself to Healthier Hummus

(Family Features) Whether you’re hosting a houseful of guests or simply keeping your family’s hunger at bay before dinner, appetizers can be a home chef’s best friend. Simple options like dips allow for personalization while keeping cook time to a minimum.

The next time you’re looking for a quick fix, consider this Caramelized Sweet Onion Hummus recipe that’s ideal for pairing with pita bread, veggies or crackers. With the layered flavor, color and texture of onions serving as a key ingredient, it’s a nutritious substitute for less health-conscious appetizers and snacks.

In fact, onions can be called nature’s ninja because of their many “skills.” Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They are also rich in heart-healthy nutrients and have been shown to help prevent some cancers.

Find more recipe ideas at onions-usa.org.

Watch video to see how to make this recipe!

Caramelized Sweet Onion Hummus

Recipe courtesy of the National Onion Association

• 1          whole garlic head
• 4          tablespoons, plus 1 teaspoon, extra-virgin olive oil, divided
• 1          large sweet onion, thinly sliced
• 1          can (15 ounces) chickpeas
• 1          tablespoon lemon juice (about 1/2 lemon)
• 1/2       cup tahini (toasted ground sesame seeds)
• 1          teaspoon salt

1. Heat oven to 350° F.
2. Cut top of garlic head off and place cut-side down on pan; drizzle with 1 teaspoon olive oil. Bake 20-30 minutes, or until garlic is soft. Once cool, squeeze garlic from each clove.
3. In large skillet over medium-high heat, cook onion in 1 tablespoon olive oil. Stir onion frequently until slices begin to brown. Reduce heat to low and continue cooking until onions are soft and reach medium brown color.
4. Rinse and drain chickpeas; reserve 3 tablespoons liquid.
5. In food processor, blend chickpeas, reserved liquid, lemon juice, tahini, garlic, salt, remaining olive oil and onions until combined and smooth. Serve with pita bread, veggies or crackers.

SOURCE:
National Onion Association

6 Tips for Adding More Seafood to Your Family’s Menu

(Family Features) Seafood can make for a healthy addition to diets, particularly for children. It improves body and brain function, and studies conducted by “Pediatrics” and the “American Journal of Clinical Nutrition” have linked seafood to reduced risks of heart disease and allergic conditions like asthma.

In fact, the United States Department of Agriculture suggests making seafood part of healthy diets and its 2015-2020 Dietary Guidelines for Americans recommend putting it on menus at least twice a week.

While there are common complaints, such as “my kids won’t like it” or “I don’t know how to prepare it,” these tips can help make it quick, easy and affordable to add nutritious seafood to your family’s menu.

• Start with shrimp. Shrimp is one of the most popular types of seafood in the United States. Try shrimp warm or cold as a snack, appetizer or main course. It’s versatile and can be sauteed, broiled, boiled, grilled or baked.
• Make it fun. Consider putting healthy fish like wild cod, salmon or pollock into fun foods like tacos or burgers.
• Buy frozen. Fish is now flash frozen at sea to lock in freshness. Frozen seafood meals add convenience and help cut down on waste because what you don’t use can go back in the freezer.
• Cook with your kids. If your kids don’t think they like seafood, have them help with dinner. Cooking with kids can help develop healthier long-term habits and a more adventurous palate. It also helps improve motor functions and confidence. In fact, a study published in “Pediatrics” shows getting children involved in meal preparation may increase their enjoyment of healthy foods.
• Pick the right products. To create a family-friendly menu, consider an option like Aqua Star’s Cutting Board meal kits, a selection of 10 recipes that include everything a family needs to prepare a tasty, healthy meal. Selections include tacos, flatbreads and comfort favorites. With pre-portioned ingredients for quick preparation and cleanup, they make it easy for parents and kids to create their own restaurant-quality meals.
• Eat at home. Eating out often can drive unhealthy eating habits and strain family budgets. Seafood is easy and convenient to make, whether you use a simple recipe like these Chipotle Shrimp Street Tacos or choose a convenient meal kit, and can help you spend more time together at the dinner table.

Find more tips and recipes to add seafood to your family’s table at aquastar.com.

Chipotle Shrimp Street Tacos

Total time: 20 minutes
Servings: 2

• 1          Aqua Star Chipotle Shrimp Street Tacos Meal Kit, including:
• creamy ancho chili sauce
• Aqua Star shrimp
• chipotle seasoning
• spinach
• corn
• roasted tomato
• white corn tortillas

• 2          teaspoons cooking oil, divided

1. Submerge unopened sauce packet in bowl of water to thaw.
2. In large skillet, heat 1 teaspoon oil; add shrimp and cook 6-8 minutes. Drain excess fluid and add chipotle seasoning.
3. In medium skillet, heat remaining oil; add spinach, corn and roasted tomato. Cook 4-5 minutes until water is evaporated; set aside.
4. In microwave, warm tortillas in moist paper towel 30 seconds.  
5. To build tacos, fill two tortillas with shrimp and vegetables then top with sauce.

 

Photo courtesy of Getty Images (family eating)

SOURCE:
Aqua Star