Power Family Meals with Protein-Packed Peanuts

(Family Features) Starting fresh with a new year is a chance to hit the reset button for many people, and your family can use this opportunity to rethink homemade meals while striving for nutritious (and still delicious) dishes. From snacks to the main course each evening, the options are nearly endless for planning a revamped menu with healthier ingredients.

Dinnertime can be a cinch with Peanut Butter Chicken, a simple dish that takes less than 20 minutes to make when busy evenings call for a quick solution. If a veggie-based option aligns better with your family's desires, try Veggie Sammies with Peanut Butter Satay Sauce or go full-on comfort food with Very Vegan Peanut Butter Jackfruit Chili. Snacking doesn't have to mean forgoing your dedication to nutritious choices either - these Peanut Granola Bars can be your made-at-home masterpiece for adults and children to enjoy.

These recipes from the Georgia Peanut Commission are powered by peanuts, a nutrient-rich superfood that delivers 19 vitamins and 7 grams of protein per serving for a health benefit punch in each bite.

Discover more nutritious recipe ideas at gapeanuts.com.

Veggie Sammies with Peanut Butter Satay Sauce

Prep time: 30 minutes
Servings: 2

• 4 tablespoons creamy peanut butter
• 3 tablespoons lime juice
• 2 tablespoons water
• 4 teaspoons hoisin sauce
• 2 teaspoons soy sauce
• 2 teaspoons sriracha
• 2 French baguette rolls (6 inches each)
• 1/2 cup cucumber, sliced
• 1/2 cup white onion, sliced into thin strips
• 1/2 cup red bell pepper, sliced into thin strips
• 1/2 cup purple cabbage
• 1/2 cup fresh cilantro

1. In small bowl, combine peanut butter, lime juice, water, hoisin sauce, soy sauce and sriracha; mix well.
2. Spread sauce on both sides of each roll then layer with cucumber, onion and bell pepper. Top with cabbage and cilantro.

Very Vegan Peanut Butter Jackfruit Chili

Recipe courtesy of the National Peanut Board
Prep time: 5 minutes
Cook time: 35 minutes
Servings: 8

• 2 teaspoons oil
• 1/2 large white onion, chopped
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 2 garlic cloves, chopped
• 1/2 teaspoon salt
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 tablespoon tomato paste
• 1 can crushed tomatoes
• 1 can whole tomatoes
• 2 cups water
• 1 can red kidney beans, drained and rinsed
• 1 can green jackfruit, drained and chopped
• 1/4 cup peanut butter
• cornbread (optional)
• tortilla chips (optional)
• cinnamon rolls (optional)

1. eat large, heavy-bottomed pot over medium heat. Add oil, onion and peppers; cook 3 minutes, stirring often. Add garlic, salt, cumin, chili powder and tomato paste, stirring to coat. Cook 1-2 minutes, stirring constantly, then stir in crushed tomatoes, whole tomatoes, water, kidney beans and jackfruit; bring to boil then reduce heat to medium-low. Simmer 25-30 minutes. Stir in peanut butter and simmer 5 minutes.
2. Serve with cornbread, tortilla chips or cinnamon rolls, if desired.

Peanut Granola Bars

Prep time: 10 minutes
Cook time: 6 minutes, plus 30-45 minutes cooling time
Servings: 12-14

• 1/2 cup honey
• 6 tablespoons unsalted butter
• 2 tablespoons creamy peanut butter
• 1/2 cup light brown sugar, firmly packed
• 1 teaspoon vanilla
• 1/4 teaspoon salt
• 2 cups rolled oats (quick or regular)
• 1 cup bran flakes
• 1 cup sweetened coconut flakes
• 1 cup dried fruit (raisins, blueberries or cranberries)
• 1 cup roasted peanuts, chopped

1. In large, shallow, microwavable dish, combine honey, butter, peanut butter, brown sugar, vanilla and salt. Microwave at 50% power 2 minutes then whisk to combine and microwave at 50% power 2 minutes.
2. Add oats, bran flakes, coconut flakes, dried fruit and peanuts; stir to combine. Microwave on high 1 minute. Stir and microwave 30 seconds.
3. Press mixture into 13-by-9-inch baking dish lined with parchment or wax paper with some extra hanging over edges to easily lift bars out. Use bottom of glass wrapped with plastic wrap to press granola mixture firmly into pan. Allow to cool completely 30-45 minutes. Cut into 12-14 bars.

Peanut Butter Chicken

Recipe courtesy of "Unsophisticook"
Prep time: 5 minutes
Cook time: 12 minutes
Yield: 6 cups

Peanut Sauce:

• 1/2 cup creamy natural peanut butter
• 3 tablespoons sweet red chili sauce
• 1 tablespoon apple cider vinegar
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1/8-1/4 cup hot water (optional)
• chopped unsalted roasted peanuts (optional)
   
• 2 tablespoons olive oil or avocado oil
• 1 1/2 pounds boneless skinless chicken breasts, diced into 1-inch cubes
• 1 tablespoon soy sauce
• 3/4 cup peanut sauce
• cooked brown rice
• assorted bell peppers, sliced
• chopped unsalted roasted peanuts (optional)

1. To make peanut sauce: In small glass bowl, whisk peanut butter, sweet red chili sauce, apple cider vinegar, soy sauce and honey until blended smoothly.
2. Thin sauce with hot water to desired consistency. Garnish with chopped unsalted roasted peanuts, if desired.
3. To make chicken: In large skillet over medium-high heat, drizzle oil. Add diced chicken then pour soy sauce over top. Saute about 10-12 minutes until chicken is fully cooked.
4. Serve with peanut sauce, brown rice and colorful sliced veggies. Garnish with chopped unsalted roasted peanuts, if desired.

SOURCE:
Georgia Peanut Commission

(BPT) - Are you following a gluten-free, keto, paleo, vegetarian, Whole 30 or other special diet? The problem with sticking to a diet is that it can feel restricting, because you're only allowed to eat certain foods, and that can get boring fast.

Fortunately, Registered Dietitian and Nutritionist Dawn Jackson Blatner has a few expert tips to help you succeed with any diet routine:

• Keep it convenient. Focus on foods that are easy to prepare.
• Keep it fun. Focus on foods that you actually enjoy eating.
• Keep it varied. Focus on foods that are versatile and can be used lots of ways.

There's one ingredient that food lovers can count on while dieting that is incredibly easy to make, versatile and delicious: eggs. Eggs are packed with protein and essential vitamins and nutrients, perfect to keep dieters energized and feeling full throughout the day. For a quick meal that fits most specialty diet plans and can be eaten any time of day, try scrambling peppers, mushrooms and eggs in a pan and top with fresh avocado.

When buying ingredients at the grocery store, remember that not all eggs are created equal. Look for Eggland’s Best eggs with the bright red EB stamp on each egg, as they have superior nutrition compared to ordinary eggs. In fact, Eggland’s Best eggs provide 10 times more vitamin E than ordinary eggs, which is an important nutrient for maintaining the immune system. Plus, they have 25 percent less saturated fat, more than double the omega-3s and vitamin B12 and six times more vitamin D.

Why are EB eggs so much more nutritious than regular eggs? The additional nutrients are thanks to a proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and vitamin E.

Whether hard-boiled, poached, scrambled or mixed into a favorite recipe, Eggland’s Best eggs are easy to use in dishes and customize to your tastes. If you’re looking for recipe inspiration, try this tasty Garden Frittata recipe:

Garden Frittata

Fresh vegetables mixed with eggs and cheese make for the perfect meal. Note: This recipe adheres to the rules of many specialty diets, including vegetarian, keto and gluten-free.

Ingredients:

4 Eggland's Best Eggs (large), beaten
2 tablespoons butter
1 teaspoon finely chopped fresh garlic
1/2 cup chopped onion
1 cup chopped fresh spinach
1/4 teaspoon salt
1 tablespoon chopped fresh basil leaves
1/3 cup shredded Parmesan cheese
1/4 cup chopped cherry tomatoes

Directions:

Melt butter in 10-inch skillet until sizzling; add garlic and onions.
Cook over medium heat, stirring occasionally, 4-5 minutes or until onions are translucent.
Add spinach, saute 2-3 minutes or until spinach is wilted.
Whisk eggs and salt together in bowl.
Add eggs to vegetable mixture in pan; sprinkle with basil.
Cover; continue cooking 4-6 minutes or until center is almost set.
Sprinkle with cheese. Cover; remove from heat. Let stand 2-3 minutes or until cheese is melted.
Cut into wedges. Garnish with chopped tomatoes.

For more nutritious recipes, visit www.egglandsbest.com.

(BPT) - You know protein is essential to a balanced diet and maintaining energy and many products are now boasting protein content, but do you know what foods are healthful high sources of protein? And do you know how much protein you really need?

How much protein do you need?

With 18 grams of protein per serving, beef is high in protein, easy to prepare and can support a healthy diet. However, only 62% of American beef consumers consider ground beef to be high in protein and just 70% of them consider beef cuts to be high in protein, according to a recent consumer study conducted by Cargill.

The U.S. Department of Agriculture’s (USDA) MyPlate site outlines the amount of protein in various sources. Common portions of beef, such as a small steak or lean hamburger, have more protein than most other options in the food group, like pork, chicken, nuts, seeds, beans and peas.

According to the USDA Dietary Reference, people should be consuming about 0.4 grams of protein per pound of body weight as part of a balanced diet. So, someone who weighs 150 pounds needs 60 grams of protein each day.

Why is it important to achieve a substantial daily consumption of protein? Protein helps repair cells, boosts energy and keeps us satiated longer. It sustains you through a long work day, boosts your stamina for exercise and ensures you don’t get hungry again soon after eating a meal.

People are also increasingly interested in consuming more healthy fats with their protein. Beef is packed with Omega-3 healthy fats that help prevent the risk of heart disease and other chronic diseases. In addition to the nutritional value and protein content, this cost-effective option delivers flavor, convenience and cooking versatility.

How to choose the right beef

Even consumers who regularly buy beef struggle with selecting the best cuts for their purpose, and many of them lack an understanding of how to use the USDA grading system as a guide when purchasing beef.

At the grocery store, consumers should look for the USDA grades on packaging. Choosing USDA Select grade beef offers a leaner protein source with slight amounts of fat and marbling. For a high-quality cut of meat for a special occasion, a Prime cut of beef offers abundant marbling and flavor, but it is not considered lean. The Choice grade of beef offers moderate marbling and flavor and is a little less lean than Select cuts.

When choosing ground beef, each cut is an excellent source or protein and is similar in flavor and tenderness, but varies in fat content:

• Ground beef — 73% lean, 27% fat
• Ground chuck — 80% lean, 20% fat
• Ground sirloin — 85% lean, 15% fat
• Ground round — 90% lean, 10% fat

Among the five food groups, protein provides consumers with nutritional benefits and the affordability of beef makes it a clear-cut selection as part of a balanced diet.

A Flavorful Family Meal

(Family Features) If your family struggles to make meal time happen, try creating kid-friendly recipes that bring everyone together at the table. For example, these Pulled Pork Sandwiches from “Family Table by Robert Irvine” can help you incorporate assistance from your kids to nourish both mind and body while committing to the efforts of the National Family Meals Movement, created by the Food Marketing Institute Foundation, to reap the benefits of enjoying more meals together at home.

Find more recipes at Culinary.net.

Watch video to see how to make this recipe!

Pulled Pork Sandwiches

• 1 1/2    pounds pork shoulder
• 2-3       whole cloves
• 2          tablespoons smoked paprika or smoky spice rub
• 1          red onion, sliced thin
• 1          cup water
• 6          ounces barbecue sauce

1. Stud pork with cloves and rub with seasoning blend.
2. Place roast in slow cooker and top with onions. Cover pork with water and slow cook 8-10 hours.
3. Remove pork, discard cloves then drain fat and water. Allow pork to cool then shred by hand or with fork.
4. Return meat to pot and add barbecue sauce. Heat 1-2 hours. Serve alone or on roll.

SOURCE:
Food Marketing Institute Foundation

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.

SOURCE:
Shamrock Farms

A Perfect Steak for Summer Grilling

(Family Features) Many families love steak, especially on warm summer days, so shower your nearest and dearest with some love straight off the grill. You can make those moments even more memorable by sharing the grilling experience together.

In fact, it may be the perfect chance to teach your loved ones a thing or two with these tips from Omaha Steaks Executive Chef Grant Hon.

Choose Your Protein
Selecting quality protein is the starting place for an exceptional grilled meal. For example, the ribeye is the most well-marbled steak, meaning it’s super juicy, rich with beefy flavor and excellent on the grill.

Prepare the Grill
Always start with clean grill grates. Heat your gas grill to high or start your charcoal 10-15 minutes before you grill. Dip a paper towel in oil using tongs and oil your grill grates before adding steaks for a great sear.

Prepare the Meat
Pat steaks dry with a clean paper towel and season them before they hit the grill. You can’t go wrong with simple sea salt and cracked pepper, but creative recipes like this Dukkah Rub can add a special twist.

Sear and Crust
Cook steaks directly over your heat source to get a tasty, crunchy sear on the outside of the steak. This is where the best flavor comes from, and it offers a delicious contrast to the rich, juicy inside of the cut.

Control Your Cook
Keep the grill cover closed as much as possible to maintain a temperature of around 450 F. This helps lock in flavor and prevent flare-ups. Remember the marbling on a ribeye means more fat, which melts during cooking. This is a good thing, but you may experience more dripping or flare-ups if you’re used to grilling leaner steaks.

To minimize the need to open the grill cover, determine the amount of time you’ll need to reach your desired doneness then use the 60-40 grilling method. Grill 60 percent on the first side then 40 percent after you turn the steak over for an even cook.

Let it Rest
A resting time of at least 5 minutes allows steak juices to redistribute for the best eating experience. A foil tent can help regulate temperature during the resting period.

Garnish and Flavor
Whether you’re grilling vegetables, sauteing onions or adding a different kind of sweet or savory topping, just before you serve is the right time to garnish your steak.

Tasty Toppers

On cutting board, chop almonds to rough texture and add fennel seeds, chopping until mixture is fine. Place almond and fennel mix in bowl and add rub and sesame seeds.

Once you pull a juicy steak away from the flame, there’s only one way to make it better: toppings that create a true taste explosion. When they’re prepared with fresh, premium ingredients, your friends and family may not be able to get enough of these sweet and savory additions. Simply mix them up while your meat is on the grill, or skip a step and rely on Omaha Steaks Toppers to capture the same delicious flavors without the prep work.

Crispy Onions and Jalapenos: Savor a one-two punch of crispy onions combined with spicy jalapenos for some crunch with a kick.

Dijon Mustard Aioli: Blend Dijon and whole-grain mustard with creamy Greek yogurt, garlic, tarragon and white pepper for a rich, tangy topping.

Mushrooms and Blue Cheese: Mix hearty mushrooms and full-flavored blue cheese with your favorite savory spices and a splash of sherry wine.

Smoky Bacon Jam: Start with the finest cuts of bacon browned to crispy perfection then add caramelized onion and an accent like brown sugar or balsamic vinegar.

Sweet Bourbon Onions: Warm things up with a medley of natural honey, bourbon whiskey and sherry wine offset by zesty red onions and balsamic vinegar.

Tomato Jam: Experiment with your favorite varieties to find the perfect balance of crushed tomatoes, sweet gherkins and seasonings.

Find more expert tips to perfect your summer grilling at OmahaSteaks.com.

 

Dukkah Rub

Prep time: 5 minutes
Active time: 5 minutes
Serves: 12

• 1/3       cup sliced almonds, roasted with no salt
• 1/4       teaspoon fennel seeds
• 2          tablespoons Omaha Steaks Private Reserve Rub
• 2          teaspoons sesame seeds

1. On cutting board, chop almonds to rough texture and add fennel seeds, chopping until mixture is fine. Place almond and fennel mix in bowl and add rub and sesame seeds.

SOURCE:
Omaha Steaks

Boost Your Breakfast with Protein-Packed Recipes

(Family Features) Whether you’re a casual exerciser, a professional athlete or just looking for a nutritious breakfast, kick off your day with protein-packed recipes.

As an expert in the nutritional needs of professional athletes, Megan Chacosky, chef and registered dietitian for the U.S. Ski & Snowboard Team, stresses the importance of protein in any fitness enthusiast’s diet. Protein helps build, maintain and repair muscles while increasing energy and endurance, which can help strengthen the body and avoid injuries. Adding a protein beverage like Rockin’ Protein, made from fresh Shamrock Farms milk with up to 30 grams of protein per serving, into healthy breakfast recipes is one way to increase the protein level and nutritional benefits of your breakfast.

These recipes are quick to prep for grab-and-go mornings to start your day with proper nutrition. To learn more, visit rockinprotein.com.

Chocolate-Hazelnut Granola

Servings: 30

• 1          bottle (12 ounces) Chocolate Rockin’ Protein Builder
• 12        cups rolled oats
• 1/2       cup maple syrup
• 3/4       cup oil
• 2          cups roasted hazelnuts
• 1/2       cup raw pumpkin seeds
• 1/2       cup raw sunflower seeds
• 1/2       cup dark chocolate chips

1. Heat oven to 325° F.
2. In large bowl, combine protein builder, rolled oats, maple syrup, oil, hazelnuts, pumpkin seeds and sunflower seeds; mix until oats, hazelnuts and seeds are coated. On baking sheet, spread granola in thin layers and bake until golden brown, about 45 minutes, stirring every 10-15 minutes.
3. Cool completely then sprinkle in chocolate chips and serve with yogurt, on smoothie bowl or as cereal.

Nutritional information per serving: 295 calories; 32 g carbohydrates; 7.5 g protein; 16 g fat; 6 g sugar.

Blueberry Cornbread Muffins

Servings: 12 muffins

• 1          cup cornmeal
• 1          cup flour
• 1/4       cup sugar
• 2          teaspoons baking powder
• pinch of salt
• 1          cup fresh blueberries
• 1          egg
• 1          cup Vanilla Rockin’ Protein Builder
• 6          tablespoons vegetable oil
• 1          lemon, juiced

1. Heat oven to 400° F. Line muffin tin with 12 paper or foil muffin liners and set aside.
2. In medium bowl, combine cornmeal, flour, sugar, baking powder and salt; once mixed, toss in blueberries to coat.
3. In separate bowl, combine egg, protein builder, oil and lemon juice. Pour liquid ingredients into dry mix and stir until just combined. Divide into lined muffin tins and bake until golden brown, about 20-25 minutes.

Nutritional information per serving: 245 calories; 25 g carbohydrates; 5 g protein; 15 g fat; 6 g sugar.

SOURCE:
Rockin’ Protein