Fuel Your Morning with Protein-Packed Recipes

(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.

U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.

If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.

Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.

Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.

Chocolate Cherry and Banana Overnight Oats

Yield: 2 jars

• 1/2       cup frozen dark sweet cherries
• 1 1/2    cups old-fashioned rolled oats
• 1          container (12 ounces) Shamrock Farms Chocolate Milk
• 1          ripe banana, sliced
• 1          pinch salt

1. In two mason jars, add 1/4 cup frozen cherries in each. In microwave, thaw 30 seconds.
2. Divide rolled oats, milk, banana and salt between jars. Cover with lids and shake until combined.
3. Store in refrigerator overnight or at least several hours.
4. Serve cold or warm in microwave.

Protein Waffles

Yield: 8-10 waffles

• 2          cups pancake mix
• 2          large eggs
• 1          container (12 ounces) Vanilla or Chocolate Rockin’ Protein Builder
• 1/4       cup canola oil
• 1/2       teaspoon cinnamon

1. Heat waffle iron.
2. Place pancake mix in bowl. In separate bowl, whisk eggs, protein shake and oil. Stir into pancake mix until just combined.
3. Bake in waffle iron according to manufacturer’s directions until golden brown.

Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.

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.

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.

Unleash the Power of Dairy

(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
Servings: 12

• 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

1. 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.
2. 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

• 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

1. 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.
2. 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.
3. Repeat with remaining tortillas. Place burritos in microwave oven and heat 1 minute, or until heated through. Serve with remaining salsa.