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

(Family Features) Summer is the perfect time to bring out the grill and enjoy creating a flavorful meal when entertaining your family and friends. While some choose to whip up classic recipes, you can heat things up by taking advantage of all the seasonal ingredients and popular culinary trends, such as opting for authentic, Asian-inspired recipes.

With many Americans opting to eat more ethnic foods, it’s evident that global flavors continue to be on the rise. While Asian flavors are not new, they continue to pique consumers’ curiosity. Incorporating on-trend, plant-based products and ingredients that bring out Asian flavors aid in creating bright and balanced dishes for all your eating occasions both indoors and in the backyard this summer.

Consider these tips to ensure your summer gatherings are ones to remember.

Take Advantage of Seasonal Ingredients
Summer provides a variety of fresh flavors to incorporate into meals, whether you’re stirring up a classic family recipe or something new. Seasonal tastes like tomatoes, peaches, corn, blueberries, avocados and other sun-ripened fruits and vegetables can help showcase the variety of the summer harvest.

Opt for Simple, Flavorful Swaps
From sides to salads and sandwiches, many summer dishes are served with creamy condiments. However, simple, accessible swaps can provide the same robust flavors using fewer, cleaner ingredients. One time-tested example is rice vinegar, which can be an alternative to mayonnaise and creamy dressings. To help elevate the flavors of your summertime dishes with minimal calories, consider an option like the NAKANO lineup of eight delicious rice vinegars, which are made with real rice and the finest ingredients, creating a clean flavor that is smoother and mellow compared to other vinegars. Featuring easy-to-read labels with no more than seven ingredients, it has no added preservatives, no artificial flavors and no high-fructose corn syrup or MSG. These rice vinegars are available in eight delicious varieties, including the new Toasted Sesame Rice Vinegar.

Serve Up On-Trend Asian Dishes
Asian flavors and ingredients continue to be increasingly popular due to delicious flavor profiles combined with vibrant colors and presentation on the plate. When warmer weather calls for lighter meals, go for an option that blends popular culinary trends and adventurous tastes like those typically found in Asian cooking to wow your crowd. Even the most inexperienced of cooks can whip up this Asian Buddha Bowl with Lemon-Tahini Dressing, featuring tofu, nourishing veggies and a sweet-yet-tangy dressing – a combination to leave your guests eager for your next get-together.

For more recipe inspiration and tips for creating fresh summer flavors, visit NAKANOFlavors.com.

Asian Buddha Bowl with Lemon-Tahini Dressing

Prep time: 20 minutes
Cook time: 10 minutes
Servings: 6

Tofu Marinade:

• 2          tablespoons NAKANO Seasoned Rice Vinegar or NAKANO Roasted Garlic Rice Vinegar
• 1/4       cup tamari (Japanese soy sauce)
• 1          tablespoon sesame oil
• 2          teaspoons chili paste
• 2          garlic cloves, diced
• 2          blocks extra-firm tofu, pressed and cut into 1-inch cubes
• nonstick cooking spray
• wooden skewers, soaked in water

Buddha Bowl:

• 2          cups fresh, shredded carrot
• 2          cups broccoli, cooked and cut into small florets
• 3          cups brown rice, cooked
• 2          teaspoons sesame seeds, toasted

Lemon-Tahini Dressing:

• 1          tablespoon NAKANO Natural Rice Vinegar or NAKANO Organic Natural Rice Vinegar
• 2          tablespoons tahini (sesame seed paste)
• 3          tablespoons sesame oil
• 1          tablespoon tamari (Japanese soy sauce)
• 1          tablespoon maple syrup
• 1          garlic clove, grated
• 1          teaspoon grated ginger
• 2          tablespoons lemon juice

1. To make Tofu Marinade: In small bowl, whisk rice vinegar, tamari, sesame oil, chili paste and diced garlic. Add tofu to bowl and place in refrigerator 10-20 minutes to allow tofu to marinate.
2. Before lighting grill, spray with nonstick cooking spray then heat grill to medium-high heat. Remove tofu from marinade and thread on skewers. Grill each skewer 10 minutes, turning midway, or to desired doneness.
3. To make Buddha Bowl: In six bowls, evenly combine carrots, broccoli, baked tofu, brown rice and sesame seeds.
4. To make Lemon-Tahini Dressing: In medium bowl, whisk rice vinegar, tahini, sesame oil, tamari, maple syrup, garlic, ginger and lemon juice until combined. Top each bowl with dressing, as desired.

Substitutions: Tofu can be substituted with 1 1/2 pounds boneless, skinless chicken or top sirloin steak.

Source: NAKANO

(Family Features) As a parent, instilling healthy eating habits in your children at an early age can aid in proper growth and development. Eating well goes a long way toward maintaining a healthy weight, increasing energy levels and improving moods while also reducing risk of obesity and other chronic issues such as heart disease and diabetes later in life.

Set your children on a path to making lifelong nutritious choices with these tips:

Foster independence. Allowing your children to help with shopping and meal prep can aid in them taking ownership of what they’re eating. Start by divvying up easier tasks such as setting the table then work toward creating snacks and meals on their own. These Rainbow Fruit Parfaits are simple for kids to assemble – just set the ingredients out and let them layer – and can serve as a healthful on-the-go breakfast or after-school snack.

Offer balanced options. Children require balanced diets made up of all three major food groups, including fruits and vegetables, for proper development. Looking for the Produce for Kids logo next to nutritional, family-friendly items at the grocery store is an easy way to identify healthy food choices while also supporting local organizations that help children and families in need.

Be a role model. Typically, your children will follow your behaviors, which includes the types of foods they select at mealtimes. Eating a rainbow of fruits and vegetables can help ensure your family is getting a complete range of nutrients. For example, a recipe like this Rainbow Buddha Bowl provides a combination of fresh and roasted vegetables that can be customized to meet your family’s tastes. Thinking about how many colors you eat in a day may inspire your kids to do the same, which can foster a lifetime of healthy eating habits.

To find more healthy meal inspiration, including more than 500 registered dietitian- and family-tested recipes, visit produceforkids.com.

Rainbow Fruit Parfaits

Recipe courtesy of Produce for Kids
Prep time: 10 minutes
Servings: 3

• 1/2       cup sliced strawberries
• 2          mandarins, peeled and segmented
• 1/2       cup chopped pineapple
• 2          kiwis, peeled and chopped
• 1/2       cup blueberries
• 1/2       cup red seedless grapes
• 1          cup vanilla Greek yogurt

1. In parfait glasses, layer strawberries, mandarins, pineapple, kiwis, blueberries and grapes.
2. Top each fruit parfait with yogurt.

Rainbow Buddha Bowl

Recipe courtesy of Jodi of Create Kids Club on behalf of Produce for Kids
Prep time: 30 minutes
Servings: 4

• 1          medium sweet potato, peeled and diced
• 1          cup broccoli florets
• 1/2       small purple cabbage, sliced
• 1          tablespoon olive oil
• salt, to taste
• pepper, to taste
• 2          cups quinoa, cooked according to package directions
• 1          cup red cherry tomatoes, quartered
• 1/2       cup yellow cherry tomatoes, quartered
• 1          avocado, sliced
• 4          tablespoons yogurt ranch dressing

1. Heat oven to 425° F.
2. Place sweet potatoes, broccoli and cabbage on baking sheet lined with parchment paper. Toss with oil and season with salt and pepper, to taste. Bake 15-20 minutes, or until potatoes are soft.
3. Divide cooked quinoa into four bowls. Top with roasted sweet potatoes, broccoli, cabbage, red tomatoes, yellow tomatoes and avocado.
4. Drizzle with dressing.

Source: Produce for Kids

(Family Features) If you're looking for new ways to entice the family to the table for dinner, then I've got the perfect recipes for you.

Whether you call them bakes or casseroles, your family will simply call them delicious. And as a time-saving extra, you can make these creamy dishes ahead of time, then just pop them in the oven when you need them. Toss a fresh green salad and add some warm bread, and you have a meal they'll love to sit down to.

For more easy weeknight dinner recipes, visit www.verybestbaking.com/carnation.

Cheesy Oven Burrito Bake

Makes 12 servings, (1/2 burrito each)

• Nonstick cooking spray
• 2 large sliced red and/or green bell peppers, cut into thin strips
• 1 medium onion, sliced
• 1 teaspoon ground cumin
• 1 can (12 fluid ounces) Nestlé Carnation Evaporated Lowfat 2% Milk, divided
• 1 cup (4 ounces) shredded reduced fat 2% cheddar cheese
• 1 can (4 ounces) diced green chilies, undrained
• 1 1/2 cups cooked long or medium grain brown rice, heated
• 1 can (16 ounces) fat-free refried black beans
• 6 8-inch multi-grain or whole-wheat tortillas
• Salsa and guacamole (optional)

1. PREHEAT the oven to 350° F. Spray 13 x 9-inch baking dish with nonstick cooking spray.
2. SPRAY large, nonstick skillet with nonstick cooking spray. Add peppers, onions and cumin; cook over medium-high heat, stirring occasionally, for 6 to 8 minutes until vegetables are tender.
3. MEANWHILE, COMBINE 1 1/4 cups evaporated milk, cheese and chilies in small saucepan. Cook over medium-low heat, stirring constantly, until cheese has melted and mixture is smooth. Remove from heat. Stir 3/4 cup of cheese sauce into heated brown rice; reserve remaining cheese sauce.
4. COMBINE refried beans and remaining 1/4 cup evaporated milk in medium, microwave-safe bowl. Microwave, uncovered, on HIGH (100% power) for 3 to 4 minutes, stirring after each minute or until slightly thickened.
5. FILL tortillas with hot beans, rice and vegetables, dividing equally. Fold sides over filling. Place filled burritos, seam-side down, in prepared baking dish. Top with remaining cheese sauce. Cover with foil.
6. BAKE for 20 to 25 minutes or until heated through. Serve with salsa and guacamole, if desired.

TIPS: Cooked chicken or ground beef may be added to filling. Look for precooked ready-to-use brown rice to save prep time.

Nutrition Information per serving: 210 calories; 45 calories from fat; 5g total fat; 2.5g saturated fat; 10mg cholesterol; 540mg sodium; 30g carbohydrate; 6g fiber; 6g sugars; 11g protein; 10% Vitamin A; 50% Vitamin C; 25% Calcium; 20% Iron

Turkey & Hash Brown Bake

Makes 10 servings

• 1 bag (16 ounces) or 4 1/2 cups frozen, shredded hash brown potatoes
• 2 cups chopped frozen or fresh broccoli
• 8 ounces sliced turkey, cut into 1/2-inch pieces (about 2 cups)
• 1 can (12 fluid ounces) Nestlé Carnation Evaporated Lowfat 2% Milk
• 1 can (10 ounces) condensed fat-free cream of chicken soup
• 1/2 cup shredded Parmesan cheese
• 1 tablespoon Dijon mustard
• 1/2 teaspoon ground black pepper

1. PREHEAT oven to 350º F. Grease 13 x 9-inch baking dish.
2. COMBINE all ingredients in large bowl until well blended. Pour into prepared baking dish.
3. BAKE for 50 minutes or until heated through. Cool for 10 minutes before serving.

TIPS: When you visit the deli counter, ask for the amount of turkey you'll need and it can be cut into one thick piece.

Nutrition Information per serving: 130 calories; 30 calories from fat; 3g total fat; 2g saturated fat; 20mg cholesterol; 500mg sodium; 16g carbohydrate; 1g fiber; 4g sugars; 9g protein; 15% Vitamin C; 15% Calcium When you visit the deli counter, ask for the amount of turkey you'll need and it can be cut into one thick piece.

Nutrition Information per serving: 130 calories; 30 calories from fat; 3g total fat; 2g saturated fat; 20mg cholesterol; 500mg sodium; 16g carbohydrate; 1g fiber; 4g sugars; 9g protein; 15% Vitamin C; 15% Calcium

Source: Nestlé

(Family Features) Back-to-school time means it’s back to being busy before, during and after school, so it’s time for parents and kids to create new routines. From early wakeup calls to shuttling kids to school and activities, ease the morning mayhem by incorporating a simple meal-planning strategy.

As a parent, look for fresh, make-ahead options your kids will enjoy. Serve up lunchbox love by mixing up the classic sandwich with a spin on sushi in this Bento Box Lunch recipe. It’s a creative way to deliver nutritious, wholesome ingredients that will make the whole lunchroom drool. Plus, it’s something you can take for lunch too.

No matter what meals you’re prepping, a store like ALDI can be your solution for packing tasty and better-for-you choices for lunches and on-the-go snacks. With high-quality ingredients at affordable prices, ALDI offers what you need to get ready for the days ahead.

For more recipes and meal prepping ideas, visit aldi.us.

Bento Box Lunch

Recipe courtesy of Chef Alyssa, ALDI Test Kitchen
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Servings: 4

“Sushi Roll”:

• 4          slices SimplyNature Knock Your Sprouts Off Sprouted Low Sodium 7 Grain Bread
• 4          slices Lunch Mate Never Any! Turkey
• 1          teaspoon Burman's Yellow Mustard
• 1/2       avocado, sliced
• 1          mini cucumber, cut into 3-inch-by-1/4-inch sticks

Quinoa Salad:

• 1 cup SimplyNature Organic Quinoa, cooked
• 1/4       cup Southern Grove Sliced Almonds
• 2 mandarin oranges, peeled and separated
• 1/4       cup Southern Grove Dried Cranberries
• 1 bunches green onions, sliced
• 1          teaspoon Carlini Pure Olive Oil
• Stonemill Iodized Salt, to taste
• Stonemill Ground Black Pepper, to taste

Broccoli Salad:

• 1          large head broccoli, chopped
• 1/4       cup Southern Grove Sliced Almonds
• 1/4       cup Southern Grove Dried Cranberries
• 1          teaspoon Fusia Soy Sauce
• 1/2       cup Friendly Farms Vanilla Nonfat Greek Yogurt
• Stonemill Ground Black Pepper, to taste

Cinnamon Apples:

• 1          Granny Smith apple, sliced
• 1          tablespoon Nature's Nectar Lemon Juice
• 1          teaspoon Stonemill Ground Cinnamon

1. To make “Sushi Roll”: Trim crust from bread. Using rolling pin, roll out bread slices to 1/8-inch thickness. Top with turkey, mustard, avocado and cucumber. Roll into cylinder, wrap with plastic wrap and cut in half.
2. To make Quinoa Salad: In medium bowl, combine quinoa, almonds, oranges, cranberries, green onions and olive oil; season to taste with salt and pepper.
3. To make Broccoli Salad: In medium bowl, combine broccoli, almonds, cranberries, soy sauce and yogurt; season to taste with pepper.
4. To make Cinnamon Apples: Toss apples with lemon juice and cinnamon. Place in sandwich bags and wrap tightly.
5. Organize equal amounts of “Sushi Rolls,” Quinoa Salad, Broccoli Salad and Cinnamon Apples in separate bento box compartments.

Source: ALDI

Asian dishes at home

(Family Features) On busy weeknights, it can be easy to opt for Asian staples like beef and broccoli. Instead, try making your own cuisine at home with quick-cook noodles, from udon to lo mein.

“Popular takeout dishes and noodle bowls can be high in salt and unhealthy fats, but when you make it at home, you can opt for unsalted stocks and add flavor from herbs and spices,” said Dr. Wendy Bazilian, McCormick corporate dietitian. “It’s also easy to personalize with whatever fresh veggies you have in the fridge, from mushrooms to broccoli.”

For example, try Ginger Beef and Broccoli Stir-Fry or Pot Sticker Noodle Stir-Fry for fool-proof crowd pleasers. Or go rogue with your own noodle creation: pick a noodle, customize with broths and sauces, flavor with herbs and spices, add lean protein like chicken or shrimp and top with your favorite fresh or sauteed vegetables.

Find more inspiration at mccormick.com/simply-asia.

Ginger Beef and Broccoli Stir-Fry

Prep time: 15 minutes
Cook time: 10 minutes
Servings: 5

• 1/2       cup Kitchen Basics Unsalted Beef Stock
• 2          tablespoons reduced-sodium soy sauce
• 1          tablespoon honey
• 1          teaspoon McCormick Garlic Powder
• 1          teaspoon McCormick Ground Ginger
• 1/2       teaspoon McCormick Crushed Red Pepper
• 1          pound flank steak, thinly sliced
• 1/2       package (from 14-ounce box) Simply Asia Lo Mein Noodles
• 3          tablespoons vegetable oil, divided
• 1 1/2    cups broccoli florets
• 1          cup thinly sliced onion
• 1          tablespoon cornstarch

1. In medium bowl, mix stock, soy sauce, honey, garlic powder, ginger and red pepper until well blended. Reserve 1/3 cup of marinade. Place sliced flank steak and remaining marinade in large, re-sealable plastic bag; turn to coat well. Refrigerate 30 minutes.
2. Cook noodles according to package directions. Drain. Spread noodles on sheet pan. Set aside. 
3. In large skillet on high heat, heat 2 tablespoons oil. Remove beef from marinade. Discard remaining marinade in bag. Add beef to skillet; stir-fry 3 minutes, or until beef is no longer pink. Using tongs, remove beef from skillet. Add remaining oil, broccoli and onion; stir-fry 3-5 minutes, or until tender-crisp.
4. In small bowl, mix reserved marinade and cornstarch until smooth. Add to skillet; stirring constantly, bring to boil on medium heat and boil 1 minute. Return beef and noodles to skillet. Cook and stir until heated through.

Tip: Place raw flank steak in freezer 30 minutes to make it easier to slice.

Nutrition information per serving: 395 calories, 15 g total fat, 4 g saturated fat, 58 mg cholesterol, 577 mg sodium, 38 g carbohydrates, 2 g fiber, 27 g protein.

Pot Sticker Noodle Stir-Fry

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 5

• 1/3       package (from 14-ounce box) Simply Asia Udon Noodles
• 1          tablespoon oil
• 1          tablespoon minced fresh ginger
• 1          pound ground pork
• 1/2       cup Kitchen Basics Unsalted Chicken Stock
• 2          tablespoons reduced-sodium soy sauce
• 1          teaspoon McCormick Garlic Powder
• 1/8       teaspoon McCormick Crushed Red Pepper
• 1          cup shredded green cabbage
• 2          tablespoons finely chopped green onion

1. Cook noodles as directed on package. Drain. Set aside. 
2. In large saucepan over medium heat, heat oil. Add ginger; cook and stir 30 seconds-1 minute, or until fragrant. Add ground pork; cook and stir until no longer pink. Drain fat.  
3. Stir in stock, soy sauce, garlic powder and red pepper. Bring to gentle boil. Add noodles and cabbage; cook and stir 5 minutes, or until heated through. Remove from heat. Sprinkle with green onion. 

Nutrition information per serving: 321 calories, 17 g total fat, 6 g saturated fat, 61 mg cholesterol, 480 mg sodium, 22 g carbohydrates, 1 g fiber, 20 g protein.

Source: McCormick

(Family Features) Eating healthy isn’t always easy, and when your family is rushing around in the evenings it can seem like a daunting task to put a well-balanced, nutritious meal on the table.

However, cooking at home with a lean protein you can feel good about serving, like seafood, is one way to serve up quick, good-for-you meals. In fact, one-third of people surveyed reported they increased their fish consumption at home last year, according to Datassential.

Research published in the “Journal of the American Medical Association” showed eating seafood 2-3 times per week can improve brain, eye, heart and prenatal health. Seafood also provides unique health benefits as one of the best sources for omega-3 fatty acids, which are healthy fats essential to human health and development.

As only one out of 10 Americans meets the Dietary Guidelines recommendation of two servings of seafood per week, National Seafood Month is a great time to incorporate more seafood into you and your family’s meals. Check out these tips from the Seafood Nutrition Partnership:

• Make a game plan or meal plan for the week to figure out when you can incorporate seafood into your meals.
• Stock up on canned and frozen seafood at the grocery store and keep an eye out for sales or coupons.
• Make easy swaps, like using white fish or shrimp in tacos instead of beef or a salmon patty instead of a burger patty.
• Try doubling recipes so you only have to cook it once but can reap the benefits of eating seafood twice in one week.
• Use kitchen gadgets like slow cookers and pressure cookers to prepare seafood-based meals in a pinch.

For recipes, ideas and inspiration for eating seafood at least two times per week, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

One Pan Fish Dish

Recipe courtesy of Michael-Ann Rowe on behalf of the Seafood Nutrition Partnership
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

• 1/8       cup canola oil
• 1/4       cup cherry tomatoes, halved
• 1          medium onion, quartered
• 2          cups broccoli florets
• 1          lemon, half sliced and half juiced, divided
• kosher salt, to taste
• freshly ground pepper, to taste
• 1          pound white fish (such as snapper, grouper, flounder or barramundi)
• 4          tablespoons olive oil
• fresh rosemary sprigs (optional)

1. In pan over medium heat, heat canola oil about 1 minute.
2. Add tomatoes, onions and broccoli to pan; cook 5 minutes, uncovered.
3. Drizzle lemon juice over vegetables and season with salt and pepper, to taste.
4. Place fish on top of vegetables in center of pan and place two lemon slices on top of fish.
5. Sprinkle with salt and pepper, to taste.
6. Cover pan and cook on medium heat 10-12 minutes depending on thickness of fish.
7. Drizzle olive oil over fish and top with rosemary, if desired, before serving.

Source: Seafood Nutrition Partnership

(Family Features) Coming up with fresh ideas every day to keep kids’ lunches exciting is no small task. When the goal is an empty lunchbox and a full, happy tummy, the winning combination is a blend of nutrition and flavor.

Step up your game this school year with these ideas for a better lunchbox:

Get creative. Foods that look can good taste good, too. Transform sandwiches into fun shapes using cookie cutters or make tiny heart- or star-shaped, bite-size pieces of cheese for a fun finger food. Another fun idea: thread sliced and bite-sized vegetables on a wooden stick for a no-cook kabob. For a sweet variation, use fruit instead and sprinkle with coconut for extra flavor.

Skip the packaging. Little fingers can struggle to open pre-packaged foods, so instead opt for fresh ingredients that fit into a bento-style box. Not only can kids see what tasty treats await and dig straight into their meals, less packaging means less processing, which is good for their health and the environment.

Keep it simple. Opt for delicious, flavorful foods that deliver nutrients kids need and the taste they want without any extras. An option like Hidden Valley Simply Ranch makes for a rich and creamy complement to carrot sticks, cucumber and other lunchbox staples. With no artificial preservatives, flavors or colors this ranch is perfect for encouraging kids to eat the veggies you pack. Look for Classic Ranch or for a special twist, try flavors such as Cucumber Basil or Chili Lime.

Rely on the familiar. Refueling during the day is important to keep kids focused and able to mentally and physically tackle the rest of the school day. Avoid trying out new foods at lunchtime and save experimenting with new flavors for meals at home.

Go for variety. Representing multiple foods groups isn’t only a good way to deliver good nutrition, the variety in colors and textures can make the meal more interesting and encourage kids to eat more. Include savory meats, crunchy crackers, veggies and sweet fruits.

Add a treat. Whether it’s a favorite fruit or yogurt, a single piece of candy or even a simple note that says “I love you and I’m proud of you,” find a way to add something sweet to every lunch and bring a smile to your child’s daily routine.

Look for more kid-friendly meals at hiddenvalley.com. 

Portable Veggie Kabobs with Tangy Veggie Dip

Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Servings: 6-8

• 1          cucumber, sliced
• 1          cup broccoli florets
• 2          carrots, sliced
• 8          cherry tomatoes
• 6-8       wooden skewers
• Hidden Valley Simply Ranch

1. Gently thread cucumber slices, broccoli, carrot slices and cherry tomatoes on skewers, placing 2-3 pieces of each veggie on each skewer to make a rainbow of colors.
2. Serve ranch dressing with veggies for dipping.

Tip: Add cheese cubes for protein on kabobs, if desired.

Photo courtesy of Mick Jones

Source: Hidden Valley

Hearty dishes for cold, dreary days

(Family Features) On crisp winter days when the wind blows cold, warming up from the inside-out with hearty comfort foods can feel like a worthy solution. From chili to cornbread to dumplings, flavorful and filling foods prepared without an overload of ingredients certainly can provide a feel-good boost on chilly evenings.

Chili, a classic wintertime favorite, can be taken to the next level with a few tasty additions. Make a spicy version by mixing in bacon, sweet potatoes and a chopped jalapeno pepper for a quick warm-up. A simple and somewhat sweet spin on a classic, comforting side, Honey-Pumpkin Cornbread pairs well with the slightly spicy chili. If you’re really looking to put the comfort in a comforting main course, this Skillet Chicken and Dumplings recipe takes less than an hour to create.

To make these heart-warming recipes stand out from a crowd, Circulon Symmetry Chocolate Cookware provides dishwasher-safe, premium nonstick cookware for easy cleanup and food release that slides right off.

Find more information and comforting family-favorite recipes at circulon.com.

Watch video to see how to make this delicious recipe!

Sweet Potato and Black Bean Chili

Prep time: 30 minutes
Cook time: 60 minutes
Servings: 6

• Circulon Symmetry Chocolate 5.5-Quart Casserole
• 6          slices thick-cut smoked bacon, chopped
• 1          pound sweet potatoes, peeled and diced into 3/4-inch pieces
• 2          medium onions, chopped
• 1          jalapeno pepper, seeded and finely chopped
• 5          garlic cloves, minced
• 2          tablespoons chili powder
• 2          teaspoons ground cumin
• 1/2       teaspoon dried oregano
• 1/4       teaspoon ground chipotle pepper
• 2          cups chicken broth
• 1          can (14 1/2 ounces) no-salt-added fire-roasted diced tomatoes
• 1          can (15 ounces) no-salt-added black beans
• 1/2       cup quick-cooking barley
• 1/2       teaspoon salt

1. Heat casserole over medium heat. Add bacon and cook until browned and crisp, about 7-8 minutes. Using slotted spoon, transfer bacon to paper towel-covered plate.
2. Reduce bacon fat in casserole to 2 tablespoons and return to stove over medium-high heat. Add sweet potatoes, onions and jalapeno pepper; cook, stirring occasionally, until onion is slightly softened, about 5 minutes.
3. Add garlic and cook 1 minute. Stir in chili powder, cumin, oregano and ground chipotle; cook until fragrant, 15 seconds.
4. Pour in broth, tomatoes, beans and barley; reduce heat to medium-low, cover and simmer until sweet potatoes are tender and barley is cooked through, about 20 minutes. Remove from heat and stir in bacon and salt; let stand 15 minutes before serving.

Honey-Pumpkin Cornbread

Prep time: 20 minutes
Cook time: 20 minutes
Servings: 12-16

• Circulon Nonstick 9-Inch Square Baking Pan
• 1 1/2    cups all-purpose flour
• 1 1/4    cups yellow cornmeal
• 3          tablespoons sugar
• 1 1/2    teaspoons baking powder
• 1/4       teaspoon baking soda
• 1/2       teaspoon sea salt
• 1          cup canned pumpkin puree
• 2          large eggs, at room temperature
• 5          tablespoons unsalted butter, melted
• 4          tablespoons honey
• 1/3       cup buttermilk
• 1          tablespoon grated orange zest

1. Heat oven to 400° F. Lightly butter baking pan.
2. In bowl, combine flour, cornmeal, sugar, baking powder, baking soda and salt.
3. In separate bowl, whisk pumpkin puree, eggs, butter, honey, buttermilk and orange zest. Stir flour mixture into pumpkin mixture until moistened; transfer to prepared baking pan.
4. Bake until cornbread pulls away from sides of pan and toothpick inserted into center comes out clean, 20-22 minutes. Cool in pan 5 minutes. Remove from pan and cool on wire rack at least 10 minutes before cutting.

Skillet Chicken and Dumplings

Prep time: 30 minutes
Cook time: 40 minutes
Servings: 8

• Circulon Symmetry Chocolate 3.5-Quart Saucepan
• 3          containers (32 ounces each) low-sodium chicken stock
• Circulon Symmetry Chocolate 12-Inch Essentials Pan
• 2          medium onions, diced
• 4          carrots, peeled and sliced into 1-inch rounds
• 1          head broccoli, chopped
• 2          tablespoons butter
• 2          tablespoons olive oil
• 2-3       cups chopped chicken
• 2          bay leaves
• 1/2       teaspoon dried oregano
• 1/2       teaspoon dried basil
• 1/2       teaspoon dried thyme
• 1          teaspoon powdered garlic
• 1/2       teaspoon salt
• 1/4       teaspoon pepper
• 1/2       cup half-and-half
• 2          tablespoons cornstarch

Dumplings:

• 1 1/2    cups whole-wheat or all-purpose flour
• 2          teaspoons baking powder
• 1/2       teaspoon salt
• 1          cup half-and-half

Garnish:

• fresh grated Parmesan cheese
• fresh black pepper

1. In saucepan, bring chicken stock to boil.
2. In essentials pan, saute onions, carrots and broccoli with butter. Add olive oil as needed if pan looks dry. Cook until onions are translucent and carrots are beginning to soften.
3. Add chopped chicken, bay leaves, oregano, basil, thyme, garlic, salt, pepper and hot chicken stock to skillet. Simmer 20-30 minutes until vegetables are softened. Adjust seasoning, as necessary.
4. Whisk cornstarch into half-and-half until smooth. Whisk into soup and simmer 5 minutes, until slightly thickened.
5. To make Dumplings: In medium bowl, mix flour, baking powder, salt and half-and-half. Swirl soup with wooden spoon and add heaping tablespoons into center of soup at strong simmer. Continue adding until all dumpling batter is used. Cover with lid and cook on high 2-3 minutes.
6. Serve topped with grated Parmesan and fresh cracked pepper.

Source: Circulon

(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

Total time: 9 minutes
Servings: 6

• 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.

Source: Midwest Dairy Association