Nutrition
Recipes for those on a mission to eat healthier
To help make nutritious eating more manageable, call together your family and work with one another to create a menu everyone can enjoy while staying on track.
Setting out on a mission to eat healthier starts with creating goals and working to achieve them with those you love. To help make nutritious eating more manageable, call together your family and work with one another to create a menu everyone can enjoy while staying on track.
Connecting an array of recipes that all can agree on starts with versatile ingredients like dairy. Gathering at the table with your loved ones while enjoying delicious, nutritious recipes featuring yogurt, cheese and milk can nourish both body and soul.
For example, the key dairy ingredients in these recipes from Milk Means More provide essential nutrients for a healthy diet. The cheese varieties in Feta Roasted Salmon and Tomatoes and 15-Minute Weeknight Pasta provide vitamin B12 for healthy brain and nerve cell development and are a good source of calcium and protein, which are important for building and maintaining healthy bones. Meanwhile, the homemade yogurt sauce served alongside these Grilled Chicken Gyros provides protein and zinc.
To find more nutritious meal ideas to fuel your family’s health goals, visit MilkMeansMore.org.
Feta Roasted Salmon and Tomatoes
Recipe courtesy of Marcia Stanley, MS, RDN, Culinary Dietitian, on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 4
Nonstick cooking spray
3 cups halved cherry tomatoes
2 teaspoons olive oil
1 teaspoon minced garlic
1/2 teaspoon dried oregano or dried dill weed
1/4 teaspoon salt
1/2 teaspoon coarsely ground black pepper, divided
1 1/2 pounds salmon or halibut fillets, cut into four serving-size pieces
1 cup (4 ounces) crumbled feta cheese
Preheat oven to 425 F. Line 18-by-13-by-1-inch baking pan with foil. Lightly spray foil with nonstick cooking spray. Set aside.
In medium bowl, toss tomatoes, olive oil, garlic, oregano or dill weed, salt and 1/4 teaspoon pepper.
Place fish pieces, skin side down, on one side of prepared pan. Sprinkle with remaining pepper. Lightly press feta cheese on top of fish. Pour tomato mixture on other side of prepared pan. Bake, uncovered, 12-15 minutes, or until fish flakes easily with fork.
Place salmon on serving plates. Spoon tomato mixture over top.
Grilled Chicken Gyros
Recipe courtesy of Kirsten Kubert of “Comfortably Domestic” on behalf of Milk Means More
Prep time: 30 minutes, plus 30 minutes chill time
Cook time: 20 minutes
Servings: 8
Chicken:
3 tablespoons unsalted butter, melted
2 tablespoons chopped fresh dill
1 tablespoon chopped fresh oregano
2 cloves garlic, peeled and minced
3 tablespoons freshly squeezed lemon juice
1 teaspoon kosher salt
1/2 teaspoon black pepper
2 pounds boneless, skinless chicken breasts
Yogurt Sauce:
1 1/2 cups plain, whole-milk yogurt
1 1/2 tablespoons freshly squeezed lemon juice
1/2 cup diced cucumber
2 tablespoons chopped fresh dill
1 clove garlic, peeled and minced
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
3-4 small loaves whole-wheat pita bread, halved lengthwise
1 cup thinly sliced tomatoes
1/2 cup thinly sliced red onion
To make chicken: Place melted butter, dill, oregano, garlic, lemon juice, salt and pepper in gallon-size zip-top freezer bag. Seal bag and shake contents to combine. Add chicken. Seal bag, pressing air out of bag. Shake chicken to coat with marinade. Refrigerate chicken in marinade 30 minutes.
To make yogurt sauce: Stir yogurt, lemon juice, diced cucumber, dill, garlic, salt and pepper. Cover sauce and refrigerate.
Heat grill to medium heat.
Grill chicken over direct heat, about 10 minutes per side, until cooked through. Transfer chicken to cutting board and rest 10 minutes. Thinly slice chicken across grain.
Serve chicken on pita bread with tomatoes, red onion and yogurt sauce.
15-Minute Weeknight Pasta
Recipe courtesy of Kirsten Kubert of “Comfortably Domestic” on behalf of Milk Means More
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 6
6 quarts water
16 ounces linguine or penne pasta
2 tablespoons unsalted butter
1/2 cup thinly sliced onion
1 cup thinly sliced carrots
1 cup thinly sliced sweet bell pepper
1/2 cup grape tomatoes, halved
1 teaspoon kosher salt
1/4 teaspoon black pepper
2 cloves garlic, peeled and minced
1 cup reserved pasta water
1 teaspoon finely grated lemon zest
1/2 cup smoked provolone cheese, shredded
1/4 cup chopped fresh parsley (optional)
Parmesan cheese (optional)
Bring water to rolling boil and prepare pasta according to package directions for al dente texture, reserving 1 cup pasta water.
In large skillet over medium heat, melt butter. Stir in onions, carrots and sweet bell peppers. Saute vegetables about 5 minutes, or until they brighten in color and begin to soften. Add tomatoes, salt, pepper and garlic. Cook and stir 1 minute to allow tomatoes to release juices.
Pour reserved pasta water into skillet, stirring well. Bring sauce to boil. Reduce heat to medium-low and simmer 3 minutes. Taste sauce and adjust seasonings, as desired.
Transfer drained pasta to skillet along with lemon zest and smoked provolone cheese, tossing well to coat. Serve immediately with fresh parsley and Parmesan cheese, if desired.
Nutrition
Study shows orange peel extract may improve heart health
The orange peel non-polar fraction extract effectively inhibited the production of harmful chemicals. Researchers also identified a compound called feruloylputrescine in the orange peel polar fraction extract that also significantly inhibits the enzyme responsible for TMA production.
Orange peels may hold a key to better cardiovascular health, new University of Florida-led research shows.
Heart disease is the leading cause of death for men, women and people of most racial and ethnic groups, according to the Centers for Disease Control and Prevention.
Recent research has shown that some gut bacteria help develop cardiovascular disease. When they feed on certain nutrients during digestion, gut bacteria produce trimethylamine N-oxide (TMAO). Levels of TMAO can help predict future cardiovascular disease, according to researchers at the Cleveland Clinic. With help from a $500,000 USDA grant, Yu Wang and her team investigated the potential of orange peel extracts — rich in beneficial phytochemicals — to reduce TMAO and trimethylamine (TMA) production. Scientists tested two types of extracts: a polar fraction and a non-polar fraction.
To get the polar fractions, scientists used polar and non-polar solvents to extract the orange peel, Wang said.
“If you imagine your salad dressing, anything in the water or vinegar part are the polar fraction; anything in the oil away from water is the non-polar fraction,” Wang said. “The solvents we used were not exactly like water and oil, but they possess similar polarity.”
Results from the study showed that the orange peel non-polar fraction extract effectively inhibited the production of harmful chemicals. Researchers also identified a compound called feruloylputrescine in the orange peel polar fraction extract that also significantly inhibits the enzyme responsible for TMA production.
“This is a novel finding that highlights the previously unrecognized health potential of feruloylputrescine in reducing the risk of cardiovascular disease,” said Wang, a UF/IFAS associate professor of food science and human nutrition.
The orange peel finding is significant because 5 million tons of orange peels are produced each year in orange juice production nationwide. Nearly 95% of Florida oranges are used for juice. About half of the peels go to feed cattle. The rest goes to waste. But the Food and Drug Administration considers natural orange peel extracts safe for human consumption. So, Wang hope to put the peels to better use.
“These findings suggest that orange peels, often discarded as waste in the citrus industry, can be repurposed into valuable health-promoting ingredients, such as diet supplements or food ingredients,” said Wang, a faculty member at the UF/IFAS Citrus Research and Education Center. “Our research paves the way for developing functional foods enriched with these bioactive compounds, providing new therapeutic strategies for heart health.”
Nutrition
Dish up protein-packed sweet treats
Choosing health shouldn’t mean restricting yourself; everyone deserves a treat now and again.
In a world of packed schedules and boring food, it can feel like doing the healthy thing means giving up some of what makes you happy – like treats and flavors you love. Choosing health shouldn’t mean restricting yourself; everyone deserves a treat now and again.
Try incorporating better-for-you ingredients into your favorite indulgences. Look for convenient, ready-to-use products, like Premier Protein High Protein Shakes, to help infuse the nutrition you need with the joy you deserve. With 30 grams of protein, 160 calories and 1 gram of sugar, the shakes make it easy to take the first step and keep that momentum going, adding nutrient-dense protein to nearly any recipe.
In addition to a smooth, creamy texture, each shake delivers 24 vitamins and minerals including vitamins C and E, which help support a healthy immune system as part of a healthy diet and lifestyle. With 11 flavors – including strawberries & cream and chocolate – there’s an impossibly indulgent option for everyone to make a healthy life a happy endeavor through recipes like Peanut Butter Jelly Ice Cream and Chocolate Ice Cream with “Caramel” Sauce.
Find more information and recipes at PremierProtein.com or on Instagram.
Peanut Butter Jelly Ice Cream
Servings: 12
1 cup whole milk
1/2 cup Premier Protein Strawberries & Cream Protein Shake
1/4 cup packed brown sugar
1/2 teaspoon salt
1 large egg, lightly beaten
2/3 cup creamy peanut butter
2 cups heavy whipping cream
2 teaspoons vanilla extract
1/2 cup sugar-free strawberry jelly
In large, heavy saucepan, heat milk, protein shake, brown sugar and salt until bubbles form around sides of pan. Whisk small amount of hot mixture into egg. Return to pan, whisking constantly.
Cook and stir over low heat until mixture thickens and coats back of spoon. Remove from heat; whisk in peanut butter. Quickly transfer to bowl; place in ice water and stir 2 minutes. Stir in cream and vanilla. Press wax paper onto surface of custard. Refrigerate several hours or overnight.
Fill cylinder of ice cream freezer 2/3 full; freeze according to manufacturer’s directions.
When ice cream is frozen, spoon into freezer container, layering with jelly; freeze 2-4 hours before serving.
Nutritional information per serving: 271 calories; 23 g total fat; 11 g saturated fat; 0 g trans fat; 72 mg cholesterol; 205 mg sodium; 13 g total carbohydrates; 1 g dietary fiber; 8 g total sugars; 6 g protein.
Chocolate Ice Cream with “Caramel” Sauce
Recipe courtesy of “Chelsea’s Messy Apron”
Servings: 8
1 large sweet potato
1 bag (10 ounces) dark chocolate chips, plus additional for topping (optional)
2 teaspoons pure vanilla extract
1/2 teaspoon fine sea salt
1/4 cup coconut sugar
1 Premier Protein Chocolate Protein Shake
“Caramel” Sauce:
3 tablespoons coconut oil (measured when solid)
3 tablespoons real maple syrup
1 1/2 tablespoons almond butter
1/8 teaspoon fine sea salt
1/4 teaspoon pure vanilla extract
Wash and scrub sweet potato. Pierce with fork several times. Place on microwave-safe plate and microwave 5 minutes; flip and microwave 5 minutes. Allow to cool.
In microwave-safe bowl, microwave chocolate chips in 20-second increments, stirring between each increment until smooth and melted. Set aside.
Remove sweet potato skin and thoroughly mash. Pack into 3/4 cup measuring cup. Place in large blender.
Add melted chocolate to blender along with vanilla, sea salt, coconut sugar and chocolate protein shake.
Place lid on blender and blend on high at least 1 minute, or until ingredients are smooth and incorporated.
Transfer to ice cream maker and prepare according to manufacturer’s directions then transfer to airtight container and freeze 2-3 hours.
To make “caramel” sauce: In microwave-safe bowl, microwave coconut oil and syrup 30 seconds. Stir and microwave 30 seconds, or until melted and smooth. Stir in almond butter and whisk until smooth. Add sea salt and vanilla extract; whisk to combine.
Set “caramel” sauce aside at room temperature about 30 minutes. Top ice cream with sauce and additional chocolate chips, if desired.
Nutritional information per serving: 346 calories; 18 g total fat; 11 g saturated fat; 5 mg cholesterol; 219 mg sodium; 40 g total carbohydrates; 4 g dietary fiber; 31 g total sugars; 7 g protein.
Nutrition
Celebrate spring with brunch favorites
From sweet to savory and back again, you can turn your mid-morning meal into a full-blown feast with a menu made up of pleasing dishes.
Few things go together quite like fresh spring air, warm sunshine and a menu made up of delicious brunch bites. Whether you’re hosting a crowd or simply gathering your loved ones around the family table for quality time together, a menu of morning favorites can appease appetites of all kinds.
From sweet to savory and back again, you can turn your mid-morning meal into a full-blown feast with a menu made up of pleasing dishes such as this French Toast Casserole, which can serve as a make-ahead twist on the breakfast classic; customizable Breakfast Burritos that pack a protein punch; and a bite-sized treat like Double Chocolate Chip Mini Muffins for a sweet finishing touch to any brunch occasion.
Find more recipes to inspire your next brunch menu at Culinary.net.
Warm Up with a Fresh Casserole
An exciting twist on a breakfast classic, it’s hard to beat this French Toast Casserole when putting together your brunch spread. Crisp on top while soft and moist in the middle, it comes fresh out of the oven with the aroma of maple syrup and pecans that will have the whole house eager for a bite. It’s easy enough to make fresh in the morning but can also be prepared the night before so all you have to do is add the topping and pop it in the oven.
French Toast Casserole
1 loaf French bread (about 1 1/2 pounds), cut into 1-inch cubes
5 large eggs
1 1/2 cups unsweetened milk
2 tablespoons brown sugar
2 teaspoons vanilla extract
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon sea salt
maple syrup, for serving
Topping:
2 tablespoons unsalted butter or coconut oil, melted
2 tablespoons brown sugar
1/2 cup chopped pecans
1 cup frozen strawberries
1 cup frozen blueberries
confectioners’ sugar, for dusting
Grease 9-by-13-inch baking dish. Place bread cubes in baking dish. In large bowl, whisk eggs, milk, brown sugar, vanilla, cinnamon, nutmeg and salt. Pour mixture evenly over bread cubes.
If making casserole ahead, cover baking dish and refrigerate overnight. If baking immediately, let stand 30 minutes at room temperature to allow bread to soak up egg mixture.
Preheat oven to 350 F.
To make topping: Drizzle casserole with melted butter and sprinkle with brown sugar and pecans. Top with strawberries and blueberries.
Cover and bake 35 minutes then uncover and bake 10-20 minutes, or until topping is browned and egg mixture has mostly set.
Remove from oven, cover loosely with foil and let stand 10 minutes. Dust with confectioners’ sugar. Serve with maple syrup.
Brunch with a Powerful Punch
When you’re craving something hearty and rich, switch up your brunch habits with wholesome and filling Breakfast Burritos. With protein to keep you full, veggies for a touch of added nutrition and hot sauce to pack a powerful punch of flavor in every bite, this hearty recipe will keep you full and bursting with energy until your next meal. Plus, they’re easy to make in a matter of minutes and totally customizable to accommodate every palate.
Breakfast Burritos
Servings: 4
2 teaspoons canola oil
1 small red onion, diced
1 red bell pepper, seeded and diced
1 can black beans, drained and rinsed
1/4 teaspoon red pepper flakes
salt, to taste
pepper, to taste
4 eggs
4 egg whites
1/2 cup shredded pepper jack cheese
nonstick cooking spray
4 flour tortillas
1/4 cup sour cream
1/4 cup salsa
1 large tomato, seeded and diced
1 avocado, sliced
hot sauce (optional)
In large skillet, heat canola oil over medium heat. Add red onion and red bell pepper; cook 8 minutes. Add black beans and red pepper flakes; cook 3 minutes. Season with salt and pepper, to taste. Transfer to dish.
In medium bowl, whisk eggs and egg whites. Stir in cheese until combined. Heat large skillet over low heat, add egg mixture and scramble 3 minutes, or until cooked through.
Spread sour cream over tortilla. Spread salsa over sour cream. Spoon 1/4 bean mixture over salsa. Spoon 1/4 scrambled eggs over bean mixture. Top with diced tomatoes and avocado. Drizzle with hot sauce, if desired. Roll-up burrito. Repeat three times with remaining ingredients and serve.
Bite-Sized Chocolate Delights
Flavorful French toast, filling breakfast burritos and favorite fruits make a feast to look forward to, but no brunch spread is complete without a chocolatey bite to cap off the meal. In fact, make it a double.
These Double Chocolate Chip Mini Muffins offer a combination of two kinds of rich chocolate complemented by the caramel notes of C&H Light Brown Sugar for an irresistible dessert in bite-sized form. Tiny, tasty treats are a perfect way to send guests off with one sweet final bite.
Visit chsugar.com to find more delectable dessert recipes.
Double Chocolate Chip Mini Muffins
Muffin Batter:
2 cups all-purpose flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking soda
1/2 teaspoon salt
1 package (10 ounces) mini semi-sweet chocolate chips
2 large eggs
1/2 cup C&H Light Brown Sugar, packed
1/2 cup C&H Granulated Sugar
3/4 cup sour cream
1/2 cup vegetable oil
1/2 cup whole milk
1/2 teaspoon instant espresso (optional)
2 teaspoons vanilla extract
2 tablespoons flaked sea salt (optional)
Preheat oven to 350 F. Line mini muffin pan with mini cupcake liners.
In large mixing bowl, use whisk to combine flour, cocoa powder, baking soda and salt. Add chocolate chips and stir to ensure chocolate chips are coated in flour mixture.
In separate large mixing bowl, use wire whisk to whisk eggs and sugars until ingredients are combined and sugars are dissolved. Add sour cream, oil and milk. Whisk again to combine. If using espresso powder, add to vanilla then add to wet ingredients. Whisk vanilla espresso mixture into other liquid ingredients.
Pour liquid ingredients on top of dry ingredients. Using rubber spatula, mix until just combined, being careful to not overmix. Batter should be thick and shiny.
Using tablespoon or two spoons, spoon muffin batter into liners. Batter should be filled almost to top of each liner. Top each muffin with flaked sea salt before baking, if desired.
Bake muffins on center rack 6 minutes. Rotate pan and bake 6 minutes, or until toothpick inserted in muffin comes out clean. Once muffins finish baking, place muffin pan on cooling rack to cool completely.
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