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

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 Deviled Eggs Recipes Perfect for Easter and Beyond

(Family Features) Deviled eggs, also known as stuffed eggs, first appeared in American cookbooks in the mid-19th century, but the origin can be traced back to ancient Rome where eggs were boiled and seasoned with spicy sauces, according to the History Channel. Today, deviled eggs are a staple during Easter, and according to the American Egg Board, more than 100 million dozen eggs were sold last year during the week of Easter alone.

The “classic” deviled egg includes a mixture of mustard and mayonnaise, sprinkled with paprika. However, chefs and home cooks alike are experimenting with various flavor twists, including ingredients like seeds, bacon, hot sauce, avocado, pickles, dill, crab meat and more.

Celebrate this classic Easter recipe along with five new flavor variations from the experts at McCormick and French’s. For more deviled egg recipes and Easter inspiration, visit McCormick.com and Frenchs.com.

1. Easy Deviled Eggs – Crush this traditional recipe using French’s Classic Yellow Mustard and garlic powder for a tangy-sweet flavor and silky-smooth texture. Top with paprika and enjoy.

2. Smoky Deviled Eggs – What could be better than deviled eggs with crumbled bacon? How about adding in smoked paprika for another layer of smokiness and a little color.  Now that’s the perfect appetizer for Easter brunch.

3. Fiery Deviled Eggs – Kick it up a notch by adding Frank’s RedHot to these deviled eggs. It’ll add a tangy kick to the classic that can please any crowd. 

4. Avocado Deviled Eggs – Switch up the norm and add chopped avocado, Greek yogurt, yellow mustard and crispy fried onions to create this flavorful deviled egg. Top with some cilantro for a pop of color.

5. Mediterranean Deviled Eggs – Getting their inspiration from the flavors of the Mediterranean, this deviled egg features Parmesan cheese, herbs like oregano and basil and a bright garnish of diced tomatoes.

6. French’s Party Deviled Eggs– This egg is made for a party. Swap out the mayo with sour cream and add Dijon mustard for richness. Then top with a crispy onion crunch to leave guests wanting more. Don’t forget to sprinkle with paprika.

SOURCE:
McCormick

Flavorful Fiesta Time

Food, family and holiday traditions

(Family Features) A tamalada, or tamale-making party, is a Mexican holiday tradition that occurs during Las Posadas and combines two of the season’s most important ingredients – quality family time and flavorful food.

Consider these tips from Sylvia Garza of Qué Mami Organics to help make your tamalada fun and easy.

• Food: Before your tamalada, prepare the ingredients that require extra time and work. For example, if you are using roasted chilies, roast them the day before and have them peeled, seeded and cut up for seamless assembly the next day.

• Family: When hosting a tamalada, have food or snacks ready to share with your guests. Making dozens of tamales can take most of the day, so you’ll want to keep your helpers well-fed.

• Flavor: Add an ingredient like Tabasco Chipotle Sauce to your masa when making tamales. Not only can the sauce add smoky flavor, but it also gives the dough an appetizing golden color. You can also mix the sauce into your filling for a brighter flavor and a kick of heat.

Find more flavorful recipes at Tabasco.com.

Zucchini and Corn Tamales

Recipe courtesy of Sylvia Garza of Qué Mami Organics
Yield: 16 tamales

• 30        large, softened corn husks

Masa (dough):

• 3          cups masa harina (corn flour)
• 2          teaspoons baking powder
• 2          teaspoons sea salt
• 2 1/3    cups vegetable broth, warmed
• 1/2       cup unsalted butter, softened
• 1/2       cup vegetable shortening

Filling:

• 1          tablespoon olive oil
• 1/2       small red onion, diced
• 1          garlic clove, finely diced
• 3          cups zucchini, cubed small
• 1          tomato, cubed small
• 1/4       teaspoon dried oregano
• 1          teaspoon sea salt
• 1          cup sweet white corn
• 4          tablespoons cilantro, finely chopped
• 5          ounces Qué Mami Organics Red Enchilada Sauce
• 2 1/2    tablespoons Tabasco Pepper Sauce
• 8          ounces Monterey Jack cheese, cut into 1/2-ounce strips

1. To prep husks: Soak corn husks in hot water. Place heavy pot on top of husks to keep submerged at least 1 hour. Once pliable, rinse each corn husk.
2. To make dough: In large bowl, mix corn flour, baking powder and sea salt. Using hands, mix in warm vegetable broth to make firm dough. In mixer, cream butter and shortening until fluffy then add dough in small amounts until well mixed. Continue mixing at low-medium speed 5 minutes, scraping dough off sides of bowl. Reserve dough.
3. To make filling: In large skillet over medium heat, heat olive oil; saute red onion and garlic until translucent. Add zucchini and mix 1 minute. Add tomato, dried oregano and sea salt; continue mixing 1 minute. Add corn and chopped cilantro. Stir and continue cooking about 2 minutes more; zucchini should be cooked but al dente. Remove filling to heat-resistant bowl.
4. In small bowl, combine enchilada sauce and Tabasco pepper sauce. Add half of sauce mixture to filling; mix well. Reserve remaining sauce.
5. To assemble tamales, spread 2 tablespoons dough onto wide end of each corn husk. Dough should extend across corn husks, except 1 inch on sides and about 3 inches from narrow end.
6. Scoop about 1 tablespoon zucchini and corn filling into middle of dough. Add 1 teaspoon reserved sauce over filling and one strip cheese on top. Fold right side of corn husk over filling and seal closed with dough. Fold over left side of corn husk tightly and fold narrow end of corn husk up. Cut strips from extra corn husks and tie around each tamale to secure.
7. Place tamales vertically, filling-side up, in steam pot with enough water to steam 40-45 minutes. Cover tamales with extra corn husks to trap in steam; place lid on pot. Tamales are ready when masa dough separates easily from husks. Add water to pot, as necessary, for longer steaming.
8. Let tamales rest 10 minutes before unwrapping. Remove corn husks before serving.

SOURCE:
Tabasco

Shake Up Your Dinner Routine

(Family Features) If you find yourself stuck in a rut with the same recipes, remember a little change can add a lot of flavor. By simply using fresh pork in dishes that usually consist of chicken or beef, there are countless ways to switch up your dinner routine.

Whether grilled, roasted, slow-cooked or sautéed, Smithfield Fresh Pork is available in a wide variety of cuts as well as pre-marinated flavors, making it versatile and convenient for any night of the week. Try out these recipes for Smoked Bacon Pork Alfredo and Grilled Pork Loin Fajitas to shake up your next meal.

Find more recipe ideas at Smithfield.com/ShakeItUp.

Smoked Bacon Pork Alfredo

Prep time: 8 minutes
Cook time: 22 minutes
Servings: 6-8

• 1          Smithfield Applewood Smoked Bacon Marinated Fresh Pork Loin Filet
• 3          tablespoons olive oil, divided
• 1          pound penne pasta  
• 1          package (8 ounces) sliced mushrooms
• salt, to taste
• 2          jars (15 ounces each) Alfredo sauce
• pepper, to taste
• 1/4       cup finely chopped green onion (optional)
• grated Parmesan cheese (optional)

1. Cut pork loin into 1/2-inch thick slices then into 1/4-inch wide strips. In large skillet over medium-high heat, heat 1 tablespoon oil. Stir-fry half the pork loin 7-8 minutes until well browned. Set aside on separate plate and repeat with 1 tablespoon oil and remaining pork.
2. Cook pasta according to package directions.
3. In skillet over medium-high heat, heat remaining oil; add mushrooms and sprinkle with salt, to taste. Cook 3 minutes, or until tender, stirring occasionally.
4. Drain pasta and return to pot; stir in pork, mushrooms and Alfredo sauce. Stir over medium heat about 4 minutes until heated through. Season with salt and pepper.
5. Sprinkle with green onions and Parmesan cheese, if desired.

Grilled Pork Loin Fajitas

Prep time: 20 minutes, plus 30 minutes marinade time
Cook time: 30 minutes
Servings: 4-6

• 1          Smithfield Prime Boneless Fresh Pork Loin, cut into 1-inch thick steaks
• 1 1/2    cups water, divided
• 1          cup soy sauce
• 1          can (6 ounces) pineapple juice
• 6          cloves garlic
• 1/4       cup white wine
• 1          teaspoon salt
• 1          cup unsalted butter, at room temperature
• 2          large onions, cut into 1/2-inch wide strips
• 1          tablespoon corn oil
• salt, to taste
• pepper, to taste
• 12        tortillas
• guacamole (optional)
• sour cream (optional)
• pico de gallo (optional)
• shredded cheese (optional)

1. Using meat mallet, pound pork steaks until 1/2-inch thick; place in 1-gallon re-sealable plastic bag. Pour 1 cup water, soy sauce and pineapple juice over pork; seal bag and lay flat in refrigerator 30 minutes, turning occasionally.
2. In blender, pulse garlic, white wine and salt until thoroughly blended. Whisk butter and slowly incorporate garlic and wine mixture. Reserve at room temperature.
3. In large skillet over high heat, saute onions in corn oil 2 minutes until they turn deep brown. Add remaining water to skillet and lower heat to medium-low. Cook and stir, scraping bits from bottom of pan, 15 minutes until water has evaporated and onions are caramelized. Season with salt and pepper.
4. Heat grill to 300 F for indirect cooking. Lightly grease grates.
5. Remove pork from marinade and place on grill over indirect heat 4-6 minutes per side, until internal temperature reaches 145 F. Remove pork and brush garlic butter on both sides. Let stand 5 minutes; slice into 3-inch long, thin strips.
6. While grill is hot, grill tortillas individually. Wrap four tortillas at a time in aluminum foil with a little garlic butter.
7. In skillet, reheat caramelized onions and serve with fajitas. Top with guacamole, sour cream, pico de gallo and shredded cheese, if desired.

SOURCE:
Smithfield

Brunch Made Easy

(Family Features) Gathering friends and family doesn’t need to be fancy. With its prime positioning between breakfast and lunch, brunch is a more casual and lighter alternative to the typical dinner party.

When charged with hosting a mid-day gathering, a little pre-planning can go a long way toward ensuring your brunch get-together is as simple as it is scrumptious.

Get creative with decor. When prepping your tablescape, think outside the box. Opt for unexpected serving dishes such as tartlet tins and vases, and transfer syrups and jams from their everyday containers to glass bowls or creamers. Fresh flowers and produce can add natural pops of color to the table and a bowl of fruit can make for an eye-catching centerpiece.

Plan a variety of dishes. Make sure you have a mix of both sweet and savory dishes on the menu that can please a wide variety of palates. Earmarking some recipes that can be made ahead, like pastries and casseroles, can be a simple way to avoid waking up extra early to prepare. Save the morning of your event for dishes that are best served fresh, like this Herbed Spanish Omelet, which features potatoes; fresh, spring herbs; and red onions, and packs protein, B-vitamins and cancer-protective phytochemicals.

Serve it buffet-style. Setting your spread out on the counter and allowing guests to help themselves not only makes it easier for the host to mingle, but it allows guests to customize their meals as they wish and gives the gathering a more casual vibe. Try themed stations, such as a coffee or mimosa bar, parfait bar or bread bar, in addition to more traditional dishes to let guests take the customization to the next level.

For more brunch ideas and recipes, visit Culinary.net.

Herbed Spanish Omelet

Reprinted with permission from the American Institute for Cancer Research
Servings: 4

• 1          pound potatoes, peeled and diced or shredded
• water
• 2          tablespoons extra-virgin olive oil
• 1/2       cup diced red onion
• 2          cloves garlic, minced
• 4          large whole eggs, lightly beaten        
• 2          egg whites, lightly beaten
• 2          tablespoons finely chopped fresh parsley
• 2          tablespoons finely chopped fresh basil
• 2          tablespoons finely chopped fresh chives
• salt, to taste (optional)
• fresh herb sprigs, for garnish (optional)

1. Place potatoes in large pan. Cover with water. Bring to boil and cook, uncovered, 3 minutes. Remove from heat. Cover and let stand about 10 minutes, or until potatoes are tender. Drain well.
2. In deep, 10-inch nonstick skillet over medium heat, heat oil. Add onion and garlic. Cook about 8 minutes, stirring occasionally. Add potatoes and cook 5 minutes.
3. Combine whole eggs and egg whites. Stir in parsley, basil and chives. Season with salt, to taste, if desired. Pour mixture over potatoes in hot skillet. Reduce heat and cook, uncovered, about 10 minutes, or until bottom of omelet is golden.
4. If desired, brown top under toaster oven. Garnish with fresh herb sprigs, if desired.

Nutritional information per serving: 260 calories; 12 g total fat (2 g saturated fat); 28 g carbohydrates; 11 g protein; 2 g dietary fiber; 106 mg sodium.

Photo courtesy of Getty Images

SOURCE:
Culinary.net

Comfort Food Made Quick and Easy

(Family Features) A steaming bowl of savory soup is the perfect comfort food when the wind is howling, rain is falling or the temperature is dropping. It’s a time to cozy up and enjoy the warmth of being inside while indulging in some of your favorite flavors.

The rich, hearty tastes and textures of a soup result from the seasonings, spices and melding of different ingredients while it slowly simmers to perfection. However, when there’s no time for lots of prep and cooking, there are shortcuts that don’t sacrifice taste.

For example, when time is short, a can of READ Southwestern Bean Salad gives you a head start. The robust mixture of black beans, corn, hominy and kidney beans in a slightly spicy, chili-lime accented tomato sauce is just right in recipes that boast Tex-Mex flavors like this Chicken Enchilada Soup. Just add a few pantry staples and some sauteed chicken for a warming pot of soup in about half an hour.

For more quick and easy recipes for the season, visit readsalads.com.

Chicken Enchilada Soup

Recipe courtesy of Dinner, Dishes and Desserts on behalf of READ Salads
Servings: 6

• 2          teaspoons olive oil
• 1          pound chicken breast cut into 1/2-inch cubes
• 1          small onion, finely chopped
• 2          cloves garlic, minced
• 1          can (10 ounces) enchilada sauce
• 2          cups reduced-sodium chicken stock
• 1          can (10 ounces) diced tomatoes with green chilis
• 2          cans (15 ounces each) READ Southwestern Bean Salad
• salt, to taste
• pepper, to taste
• crispy tortilla strips (optional)
• shredded cheddar cheese (optional)
• diced avocado (optional)

1. In large saucepan or Dutch oven, heat olive oil over medium-high heat. Add chicken and onion. Cook 5-6 minutes, or until chicken is browned and onions are soft, stirring occasionally. Add garlic; cook 1 minute, until fragrant.
2. Stir in enchilada sauce, chicken stock, tomatoes and bean salad. Bring to boil. Reduce heat and simmer 10 minutes. Season with salt and pepper, to taste. Serve with tortilla strips, cheese and avocado, if desired.

SOURCE:
Seneca Foods

Give the Gift of Dairy

Give the gift of dairy with a tasty appetizer like Mozzarella Pepper Salsa, perfect for curbing guests’ appetites while waiting for the main course. Incorporating dairy foods like milk, cheese and yogurt into your pre-dinner dining can help provide flavor and nutritional value. Since they’re readily available in many family kitchens, dairy foods are ideal for creating recipes for last-minute snacks and starters. With just a few ingredients, this salsa recipe takes next to no time to make when family and friends are craving a quick bite. Find other nutritious appetizer ideas at midwestdairy.com.
 

SOURCE:
Midwest Dairy Council