(Family Features) How you start your morning can impact the rest of your day. If you’re looking to incorporate healthier choices into your morning routine, try a concept known as “habit stacking.” Building tiny, healthier habits into routines you already have, like enjoying a morning beverage or breakfast before you check your email instead of jumping right into the day’s tasks, can make it easier to stick to a new habit when it’s built into an existing routine.

If you already enjoy the routine of breakfast to start the day, consider swapping sugary drinks for beverages without added sugars like unsweetened green or black tea. When incorporated as part of an overall healthy diet, unsweetened tea can help support heart health.

If you need help getting started, Lipton, a proud national sponsor of the American Heart Association’s Life is Why campaign, created these easy-to-make, better-for-you tea recipes.

A small handful of ingredients makes a big splash in Green Tea Berry Banana Smoothies, ideal for an on-the-go breakfast. For a little refreshment any time of day, simple Sparkling Green Tea Cranberry Spritzers offer a solution with 0 grams of added sugars while non-alcoholic Green Tea Mojito Mocktails provide natural sweetness with 100% fruit juice.

Choosing beverages with no added sugars can contribute to a healthy heart, according to the American Heart Association, making these recipes perfect for daily habit stacking. Water is needed to keep your body running at its best, and because unsweetened tea is 99.5 % water, it provides a delicious way to help hydrate.

Discover more ways to improve daily routines at Heart.org/eatsmart.

Green Tea Berry Banana Smoothies

Recipe courtesy of the American Heart Association
Servings: 4 (1 1/2 cups per serving)

• 3 cups water
• 8 single-serving green tea bags
• 16 ounces frozen mixed berries (about 3 cups)
• 2 medium bananas, peeled, cut in half and frozen
• 1 cup fat-free plain Greek yogurt
• 2 teaspoons fresh-grated peeled gingerroot (optional)
• 2 teaspoons vanilla extract (optional)
• 2 teaspoons chia or flax seeds (optional)

1. In small saucepan over high heat, bring water to boil. Remove pan from heat. Submerge tea bags. Steep 4 minutes. Discard tea bags. Let tea mixture cool 30 minutes. Pour into pitcher. Refrigerate 2 hours, or until chilled.
2. In food processor or blender, process tea, berries, bananas and yogurt until smooth. Add gingerroot and vanilla, if desired, and process until smooth. Pour into four glasses. Sprinkle with chia seeds, if desired.

Nutritional information per serving (without optional ingredients): 136 calories; 1 g total fat (0 g saturated fat, trans fat, polyunsaturated fat and monounsaturated fat); 3 mg cholesterol; 23 mg sodium; 29 g carbohydrates; 5 g fiber; 18 g total sugars (0 g added sugars); 8 g protein.

Green Tea Mojito Mocktails

Recipe courtesy of the American Heart Association
Servings: 4 (1 1/2 cups per serving)

• 4 cups water
• 4 single-serving green tea bags
• 32-40 sprigs fresh mint, plus additional for garnish, divided
• 2 cups ice cubes
• 1 cup 100% white grape juice
• 1/2 cup fresh lime juice (about 4 medium limes)
• 1 medium lime, cut into four wedges or lime zest twists (optional)

1. In small saucepan over high heat, bring water to boil. Remove pan from heat. Submerge tea bags. Steep 4 minutes. Discard tea bags. Let tea mixture cool 30 minutes. Pour into pitcher. Refrigerate 2 hours, or until chilled.
2. At serving time, add mint leaves to four glasses. Using muddler or wooden spoon, mash mint leaves several times to release juices. Don't mash into pulp. Add ice.
3. Stir white grape juice and lime juice into tea mixture. Pour into glasses. Garnish each with lime wedge and mint leaf.

Tip: To get more juice from citrus, before slicing, microwave fruit on high 30 seconds, or until warm. When cool enough to handle, use citrus reamer or handheld juice press to juice citrus.

Nutritional information per serving: 45 calories; 0 g total fat (0 g saturated fat, trans fat, polyunsaturated fat and monounsaturated fat); 0 mg cholesterol; 7 mg sodium; 13 g carbohydrates; 0 g fiber; 10 g total sugars (0 g added sugars); 1 g protein.

Sparkling Green Tea Cranberry Spritzers

Recipe courtesy of the American Heart Association
Servings: 4 (1 1/2 cups per serving)

• 4 cups water
• 4 single-serving green tea bags
• 1 cup 100% cranberry juice or 100% cranberry-pomegranate juice
• 2 cups ice cubes
• 1/2 cup seltzer (flavored or plain) or low-sodium club soda, chilled
• 4 orange slices or lime wedges (optional)

1. In small saucepan over high heat, bring water to boil. Remove pan from heat. Submerge tea bags. Steep 4 minutes. Discard tea bags. Let tea mixture cool 30 minutes. Pour into pitcher. Stir in cranberry juice. Refrigerate 2 hours, or until chilled.
2. At serving time, put ice cubes in four glasses. Pour tea mixture into glasses. Top each serving with seltzer. Garnish with orange slices.

Tip: To create cranberry-flavored ice cubes, fill ice cube tray with 100% cranberry juice and freeze.

Nutritional information per serving: 32 calories: 0 g total fat (0 g saturated fat, trans fat, polyunsaturated fat and monounsaturated fat); 0 mg cholesterol; 4 mg sodium; 8 mg carbohydrates; 0 g fiber; 8 g total sugars (0 g added sugars); 1 g protein.

Source: American Heart Association

(Culinary.net) When you need a quick pick-me-up during the workday to fight off the post-lunch slump, a protein-powered burst of energy may just do the trick. A perfect on-the-go snack solution with no baking required, these Peanut Butter Chocolate Energy Bites only take 15 minutes to prepare a batch that can last the whole week.

Packed with protein and easily made from ingredients you may already have on-hand, these quick and easy bites are perfect for storing in the fridge for when you need a delicious, healthy snack. You can also easily substitute ingredients based on what you have in the pantry or to fit your dietary preferences.

Find more healthy snack ideas at Culinary.net.

Watch video to see how to make this recipe!

Peanut Butter Chocolate Energy Bites

Prep time: 5 minutes
Servings: 8 (3 bites each)

• 1          cup rolled oats
• 1/2       cup ground flaxseed
• 1/2       cup nut butter of choice
• 1/3       cup maple syrup
• 1/2       cup mini chocolate chips or raw cacao nibs

1. In large mixing bowl, combine rolled oats, flaxseed, nut butter, syrup and chocolate chips; mix well using spoon or mixer.
2. Using hands, roll mixture into balls, approximately 1-inch each. Place balls on cookie sheet and chill in refrigerator until firm.

Note: Balls can be stored in airtight container in refrigerator up to 1 week.

Source: Culinary.net

Having enough energy and fuel to make it through a long day can be challenging. No matter if you’re a stay-at-home parent, corporate worker or small business owner, having a high energy level that lasts throughout the day is important for both you and those around you.

Having enough energy helps you stay alert and attentive to what is going on around you, whether that’s cleaning up after your little ones or filing a report your boss asked for.

When it comes to snacking during the day, these delicious, mouth-watering Energy Bites can give you the boost you need. They are made with creamy peanut butter and honey to curb your sweet cravings but still provide plenty of texture with shredded coconut and raw oats.

They are a perfect snack time nosh, rolled into simple balls, that can help you finish the  task at hand.  

Not only can they be that 2 p.m. pick-me-up, they are also simple to make and simply delightful to eat. You can store them in the refrigerator in a container for anytime snacking. Plus, the recipe makes 20 servings, which means it’s easy to prep your snacks for the entire week ahead of time.  

Stop settling at snack time for stale crackers or high-calorie dips. Eating something that can make your body feel good and energize you for the rest of the day keeps you prepared for what’s to come.

Find more snack recipes at Culinary.net.

If you made this recipe at home, use #MyCulinaryConnection on your favorite social network to share your work.

Watch video to see how to make this recipe!

Energy Bites

Servings: 20

• 1/2       cup creamy peanut butter
• 1/3       cup honey
• 1          teaspoon vanilla extract
• 1          cup raw oats
• 1/2       cup sweetened shredded coconut
• 1/2       cup flaxseed meal
• 6          tablespoons mini chocolate chips

1. In medium mixing bowl, stir peanut butter, honey and vanilla extract until combined.
2. Add oats, coconut, flaxseed meal and chocolate chips. Mix until combined.
3. Shape into 1-inch balls. Store in airtight container in refrigerator until ready to serve.

(Family Features) Eggs are for everyone, including babies and toddlers, according to the 2020 Dietary Guidelines Advisory Committee that released its Scientific Report outlining nutritional recommendations for Americans. For the first time, this committee, comprised of leading doctors and nutrition scientists, included nutritional guidance for younger children.

The committee recommends eggs as a first food for babies and toddlers since they provide eight essential nutrients that can help build a healthy foundation for life at a time when every bite counts.

Eggs provide nutrition for children and moms-to-be, as well. However, the report found most pregnant women and kids need more choline – an essential nutrient critical for brain health – in their diets.

According to research published in the “Journal of the American College of Nutrition,” 92% of pregnant women do not get enough choline in their diets. Choosing foods high in choline, like eggs, can help pregnant women consume enough of this essential nutrient, helping a baby’s brain and spinal cord develop properly. Just two eggs provide more than half of the recommended daily amount of choline.

At only 70 calories, one egg contains 6 grams of high-quality protein and all nine essential amino acids. Eggs are also a source of vitamin B12, biotin (B7), iodine, selenium, high-quality protein, riboflavin (B2) and pantothenic acid (B5). Additionally, eggs contain lutein and zeaxanthin that can help protect your eyes from harmful blue light that comes from electronic devices.

Lots of parents worry about possible food allergies in their little ones. The committee recommends introducing eggs when your baby is ready for first foods, which may help reduce the chances of developing an egg allergy.

In Your Kitchen

Eggs are a nutritional powerhouse that contribute to health and well-being at every age, and there are plenty of ways to enjoy eggs beyond the basic boiled, scrambled or sunny-side-up. In fact, eggs work well in meals all day long. Toss hard-boiled eggs in a salad, top a sweet potato with an egg for lunch or try a spinach and mushroom frittata for dinner.

Baby-friendly Savory Egg Veggie Pancakes pack in nutrients from whatever vegetables you have on hand and offer a savory twist on classic pancakes. You can add extra toppings like avocado or Greek yogurt for a variety of new textures and flavors.

Another simple way to introduce eggs as a first food is a soft and fluffy egg casserole. You can also incorporate veggies for some added nutrition, since eggs can help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids like lutein and zeaxanthin.

You can adapt a Veggie Egg Casserole to your child's development and motor skills by cutting small squares or making a simple mash.

Find more kid-friendly recipes and advice about introducing eggs to your youngest family members at EggNutritionCenter.org.

Veggie Egg Casserole

Recipe developed by Stacey Mattinson, RD
Prep time: 20 minutes
Cook time: 40 minutes
Servings: 4

•             Nonstick cooking spray
• 1/2       sweet onion
• 1          red, yellow or orange bell pepper
• 1          head broccoli florets
• 2          teaspoons canola, avocado or olive oil
• 1          dozen eggs
• 2          cups low-fat cottage cheese
• 1          cup shredded cheese
• 1          teaspoon baking powder
• 1          tablespoon flour
• salt, to taste
• pepper, to taste

1. Preheat oven to 350 F. Grease 9-by-13-inch pan with nonstick cooking spray.
2. Chop onion and bell pepper to age-appropriate sizes. Pick apart broccoli florets into small pieces and remove most of stems.
3. Heat medium-sized frying pan over medium heat. Add oil and swirl around pan. Add onions and cook 3-4 minutes until they start to soften. Add broccoli and bell pepper. Mix with onions and add salt and pepper, to taste. Cook 1-2 minutes then cover with lid to steam another 2-3 minutes until broccoli is bright green. Remove veggies from stovetop.
4. In large mixing bowl, beat eggs. Add cottage cheese, shredded cheese, baking powder and flour. Add veggies and salt and pepper, to taste. Transfer to prepared pan and bake 40 minutes.

Savory Egg Veggie Pancakes

Recipe developed by Min Kwon, RD
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 1

• 1/2        teaspoon oil or butter
• 1           egg
• 1           tablespoon milk or breastmilk
• 3           tablespoons cooked or raw vegetables, chopped or grated
• 1           tablespoon flour
• 1           teaspoon ground flaxseeds
• 1/4        teaspoon herbs or spices, such as cinnamon, curry powder, cumin, oregano, turmeric, etc.

1. In 6-inch nonstick pan, heat butter or oil over medium-low heat, tilting pan to coat bottom.
2. In bowl, beat egg and milk until blended. Add vegetables, flour, flaxseeds and herbs; stir to combine. Pour mixture into heated pan, spread evenly (don’t stir) and cook batter 1 minute, or until bottom starts to set.
3. Flip and cook other side until lightly browned. Remove from pan. Once cooled, slice into desired shapes and serve.

Source: American Egg Board

(Family Features) With a lot of parents facing the challenge of keeping housebound kids happy and healthy, this is the perfect time to teach kids the basics of nutrition and eating right.

Consider these simple suggestions from Melanie Marcus, MA, RD, health and nutrition communications manager for Dole Food Company.

• Healthy Snack Time Taste Tests – Sometimes it feels like kids can snack all day long on easy-to-grab crackers, chips or cookies. Next time they reach into the snack pantry, try incorporating a taste test or food critic activity to encourage something different and more nutritious.

• Purposeful Playtime – Many households have a play kitchen or some kind of play food. Use this as an opportunity to act out how to create a healthy kitchen with activities like making salad, setting the table, peeling bananas and washing dishes. This can help young children become more independent, learn what to expect and grow into little helpers at family mealtime.

• Sensory Activity – One idea that can work for school and at home is making a sensory box. Simply place a fruit or two inside a tissue box and have children put their hands inside then try to guess which fruit it is by feeling it.

• Recipes for Fun – If you’re preparing a meal, it could be a good time to teach children of reading age how to review a recipe. Evaluating ingredients to learn how food transforms from raw to cooked or how a dish is created can help kids learn kitchen skills. For example, try this fun, fruity recipe for Kids with Almond Toast.

• Food Groups Focus – Get kids involved in making dinner by setting a rule that each food group must be represented. Give them a warmup activity by asking which food groups are found in family favorites like chicken soup, lasagna or meatloaf. Asking kids to guess which ingredients are used in these dishes and identifying which food group each ingredient belongs to can help them understand dietary balance. Find more at-home tips in the free, downloadable Healthy Eating Toolkit from the nonprofit organization Action for Healthy Kids.

• Reading Time – From food labels to children’s books to cookbooks, there are plenty of reading materials to choose from that reinforce healthy eating habits. Exposing children to fruits and vegetables outside the kitchen is a subtle way to show that nutritious ingredients are part of everyday life.

• Explain the Bathroom Routine – Make sure to wash hands and explain that this is a way of washing away germs to stay healthy. Also explain why brushing teeth is important by reminding children that food can get stuck in teeth and cause cavities.

Find more kid-friendly recipe ideas at dole.com plus nutritional tips, free printables and other healthy fun on Facebook, Pinterest, Twitter and Instagram.

“Kids” with Almond Toast

Total time: 10 minutes
Servings: 4

• 4          slices whole-grain bread
• 6          tablespoons unsalted almond butter
• 2          teaspoons honey (optional)
• 1          DOLE®  Banana, peeled
• 2          Dole Strawberries, trimmed and halved
• 4          chunks (1 1/2 inches) fresh Dole Tropical Gold Pineapple
• 2          Dole Blackberries
• 2          teaspoons toasted flaxseed (optional)

1. Toast bread slices. Spread with almond butter and drizzle with honey, if desired.
2. To make “kids”: Cut eight slices and 32 matchsticks from banana. Arrange one strawberry half and one pineapple chunk on two slices toast; arrange remaining strawberry halves and blackberries on  remaining slices. Place one banana slice “head” at top of each piece of fruit and arrange four banana matchsticks around each “kid” for arms and legs. Sprinkle flaxseed along bottom edges of toast under kids’ feet, if desired.

Photo courtesy of Getty Images (mother and daughter)

Source:  Dole