(Family Features) From the trees to the breeze, picnics are a fun way your family can soak up the sunshine while enjoying a delicious and nutritious meal together.

“Picnics should be a prescription for health,” said registered dietitian nutritionist and TV host Annessa Chumbley. “They accomplish three amazing things needed for healthy living: nourishing the body, focusing on relationships and soaking up the benefits of being surrounded by nature.”

Consider stepping up your picnic game with a refreshing option like seafood. Eating seafood two times per week, as recommended by the Dietary Guidelines for Americans, can provide unique health benefits as a lean protein and source of omega-3s, healthy fats that are beneficial for your heart and your brain. To make it easier to create picture-perfect picnics, try these tips from Chumbley.

• Pack bottles of cold or even frozen water in the picnic basket to help keep everything chilled and fresh so it’s ready to devour.
• Plan to eat fresh and healthy foods like this Crab Salad for an easy-to-make option.
• Create a dip nearly everyone can enjoy. Seafood can be added to almost any dip, and can be enjoyed with fresh, crunchy vegetables.
• Jars can be a lifesaver when packing a picnic. Tape utensils to the sides of the jars for easy access to your favorite foods.
• Don’t bring your phones, tablets or any other device that can distract you from family time. This is a time to relax and socialize with one another.
• Try taping a thermometer inside your bag or cooler so you know the food is at safe, cool temperatures.
• Place a small cutting board and knife in your pack, which can come in handy for chopping up fruits and vegetables when it’s time to chow down.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.

Crab Salad

Recipe courtesy of the Seafood Nutrition Partnership Eating Heart Healthy Program
Serves: 4

Dressing:

• 1/2       cup plain non-fat yogurt
• 1          lemon, juiced
• 2          tablespoons green onions
• 2          tablespoons olive oil
• salt, to taste
• pepper, to taste

• 1          ounce walnuts (about 14 halves)
• cayenne pepper, to taste  
• 1          bag (8 ounces) spinach
• 1          can (6 ounces) crab meat or fresh lump crab
• 1/2       cup lentils, cooked
• 1          grapefruit, cut into sections

1. Heat oven to 300° F.
2. To make dressing: Mix yogurt, lemon juice, green onions and olive oil. Add salt and pepper, to taste.
3. Toss walnuts with cayenne pepper, to taste, and bake 4-5 minutes. Make sure walnuts do not burn. Remove walnuts from oven and let cool.
4. Toss spinach with dressing. Toss with crab meat. Sprinkle lentils on top and add walnuts. Place grapefruit pieces around edge.

Source: Seafood Nutrition Partnership

Study finds drinking more milk growing up is associated with increased height at 17

(Family Features) Drinking real dairy milk is especially important for growing kids, and new research suggests regularly drinking more milk throughout childhood is associated with an increase in teenage height, according to a new study in “The Journal of Nutrition.”¹

Researchers followed more than 700 kids from the time they were born, analyzing their height and diet from ages 2-17, and found each additional glass of milk kids drank per day throughout childhood increased their height at age 17 by around 0.39 centimeters. That means the more milk kids drank regularly growing up, the taller they were. Water and other beverages, including 100 percent juice and sugar-sweetened beverages, didn’t have the same effect.

These findings add to a growing body of research that suggests regularly drinking milk during the growing years is associated with greater height in the teen years, while regularly skipping milk or drinking non-dairy milk alternatives, like almond or soy milk, is linked to shorter height.^{2, 3, 4}

The 2015-2020 Dietary Guidelines for Americans recommend two cups of milk and milk products each day for kids ages 2-3, two and a half cups each day for kids 4-8 and three cups each day for kids 9-18. While it’s hard for kids to get nutrients they need to grow strong without milk in their diets, eighty-five percent of Americans fall short of these daily recommendations, which includes most children over 3 years old.^{5, 6}

Serving an eight-ounce glass of milk alongside meals or snacks is an easy way to give kids nine essential nutrients, including high-quality protein, and get them closer to these recommendations. Try pairing these homemade cereal bars from Jamielyn Nye, author of iheartnaptime.net, with a cold glass of milk for an easy after-school snack, and find more kid-approved recipes at pourmoremilk.com.

Homemade Cereal Bars

Recipe courtesy of Jamielyn Nye, author of iheartnaptime.net, on behalf of Milk Life

Servings: 16

• 1/2       cup peanut butter
• 1/2       cup honey
• 1/2       teaspoon vanilla
• 3 1/2    cups dry cereal

1. Line 8-by-8-inch pan with parchment paper and set aside.
2. In a medium size sauce pan, combine peanut butter and honey and cook 3 minutes, stirring occasionally. Remove from heat and stir in vanilla.
3. Add in dry cereal and stir until completely coated then press into lined pan. Use piece of parchment paper to press firmly down on bars.
4. Refrigerate bars 1 hour, or until ready to serve.
5. Serve with eight-ounce glass of milk.

Nutritional information per serving: 180 calories; 4 1/2 g fat; 1 g saturated fat; 5 mg cholesterol; 10 g protein; 26 g carbohydrates; 1 g fiber; 160 mg sodium; 306 mg calcium (30% of daily value). Nutrition figures include an eight-ounce glass of fat free milk. 
 

¹Marshall TA, Curtis AM, Cavanaugh JE, Warren JJ, Levy SM. Higher longitudinal milk intakes are associated with increased height in a birth cohort followed for 17 years. The Journal of Nutrition. 2018;148(7):1144-1149.

²Wiley AS. Does milk make children grow? Releationships between milk consumption and height in NHANES 1999-2002. American Journal of Human Biology. 2005;17(4):425-441.

³Rockell JEP, Williams SM, Taylor RW, Grant AM, Jones IE, Goulding A. Two-year changes in bone and body composition in young children with a history of prolonged milk avoidance. Osteoporosis International. 2005;16(9):1016-1023.

⁴ Morency M, Birken CS, Lebovic G, Chen Y,  L’Abbé M, Lee GJ, Maguire JL and the TARGet Kids! Collaboration. Association between noncow milk beverage consumption and childhood height. American Journal of Clinical Nutrition. 2017;106(2):597-602.

⁵ Krebs-Smith SM, Guenther PM, Subar AF, Kirkpatrick SI, Dodd KW. Americans do not meet federal dietary recommendations. The Journal of Nutrition. 2010;140:1832-1838.

⁶ U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015. 8th Edition, 2015.

Source: MilkPEP

(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) On top of being tasty, certain foods contain specific nutrients and natural compounds that may help fight inflammation, a condition linked to arthritis and gout. With that in mind, try heading to the fridge or pantry the next time you feel joint pain, swelling or stiff knees.

Colorful fruits and vegetables, including ruby red tart cherries and dark leafy greens like spinach and kale, are among the most powerful anti-inflammatory foods, along with oily fish (salmon, sardines and scallops), nuts, seeds and whole grains. Ingredients such as ginger, turmeric and olive oil may also help combat inflammation.

For an inflammation-fighting boost, Montmorency tart cherries contain the “highest anti-inflammatory content of any food,” according to research conducted at Oregon Health & Science University. Results show that cherry intake can help reduce blood levels of gout-causing uric acid and reduce the painful symptoms of osteoarthritis. Research also shows that Montmorency tart cherry juice can reduce post-exercise inflammation and muscle pain.  

“For decades, people with arthritis and gout have consumed tart cherry juice for pain relief. Now there’s scientific evidence to back up this popular folklore remedy,” said registered dietitian Michelle Babb, author of “Anti-Inflammatory Eating Made Easy.” “Since Montmorency tart cherries are one of the richest sources of anthocyanins, a potent type of flavonoid, they can offer a natural way to help ease the pain related to arthritis and gout.”

To help fight inflammation with food, try this recipe for Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola, which is packed with anti-inflammatory ingredients. Learn more about the research on Montmorency tart cherries and inflammation, and find more recipes, at choosecherries.com.

Bay Scallop, Baby Kale and Corn Salad with Tart Cherry Granola

Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes
Yield: 1 salad

Savory Granola:

• 1/3       cup oats
• 1/3       cup chopped walnuts
• 1/4       cup sunflower seeds
• 2          tablespoons buckwheat groats
• 2          tablespoons pepitas
• 1/4       cup extra-virgin olive oil
• 2          tablespoons honey
• 1          tablespoon spicy brown mustard
• salt
• pepper
• 1/4       cup dried Montmorency tart cherries

Dressing:

• 1          shallot, minced
• 3          tablespoons extra-virgin olive oil
• 2          tablespoons dried Montmorency tart cherries
• 2          tablespoons Montmorency tart cherry juice
• 1          tablespoon spicy brown mustard
• 2          teaspoons apple cider vinegar
• 1          teaspoon honey
• salt
• pepper

Salad:

• 10        ounces baby kale
• 1          grilled ear of corn, kernels sliced off
• 1          cup sprouts (alfalfa or microgreens)
• 1/2       tablespoon butter
• 8          ounces bay scallops, patted dry

1. To make savory granola: Heat oven to 350° F. Line baking sheet with parchment paper or baking mat.
2. In large bowl, combine oats, walnuts, sunflower seeds, buckwheat groats and pepitas. In small bowl, whisk together olive oil, honey, mustard, salt and pepper.
3. Pour wet ingredients into large bowl and toss until well combined.
4. Spread mixture onto baking sheet in single layer and bake 18-20 minutes, tossing once halfway through, until granola starts to turn golden brown and crispy around edges.
5. Remove from oven, add cherries, toss to combine, spread into single layer and let cool.
6. To make dressing: In food processor, process shallot, olive oil, cherries, cherry juice, mustard, vinegar, honey, salt and pepper until smooth.
7. To make salad: Place kale, corn kernels and sprouts in large bowl; set aside.
8. In large skillet over medium-high heat, melt butter. Once hot, add scallops and cook until golden and starting to caramelize on one side. Flip and repeat on other side.
9. Add scallops to large salad bowl. Pour dressing over top and toss until well combined.
10. Break up granola into small pieces and add to salad bowl. Toss lightly before serving.

Source: Cherry Marketing Institute

(Family Features) When your family is transitioning back into a regular routine in the new year, it’s the perfect time to recommit to healthy eating habits throughout the day. Getting the whole family on board may be easier than you think – just keep the focus on flavor and fun.

If you’re short on ideas to jumpstart better family eating, try these tips:

Keep it simple. Busy families often rely on the convenience of boxed meals, but you can get the same easy, delicious meal in a much healthier way. Everything cooks in one pot for easy clean-up, and this Cheeseburger Mac recipe swaps ground beef for leaner ground turkey. Not only is this an easy weeknight dinner, but leftovers can be packed in a thermos for lunch on chilly days.

Have fun. Try using creative shapes, textures and colors to make mealtime and lunchboxes more fun. Use cookies cutters to easily create butterflies, flowers, dinosaurs and more. Allow your kids to get involved in packing their own lunchboxes or helping with a meal. If your kids have a love of space or are learning about it in school, this bento box is definitely out of this world. Grapes create the dark backdrop while Swiss cheese is the perfect place for a moon landing. Clementine crescent moons and mini sweet pepper planet rings round out the meal.

Make a family promise. To keep the momentum going, rely on a resource like the Power Your Lunchbox Promise website, which offers everything from healthy lunchbox ideas to after-school snacks and dinners. All meal ideas have been approved by a registered dietitian, meet USDA guidelines and are kid-friendly. What’s more, for every Power Your Lunchbox Promise made on the website, health-conscious companies supporting the initiative will make a $1 donation to Feeding America's programs that support families and children. Learn more at poweryourlunchbox.com.

Cheeseburger Mac

Recipe courtesy of Produce for Kids

• 1          tablespoon olive oil
• 1          pound lean ground turkey
• 1          small onion, finely chopped
• 1          cup mini sweet peppers, chopped
• 1 1/2    teaspoons paprika
• 1          teaspoon sugar
• 1/2       teaspoon salt
• 1/2       teaspoon chili powder
• 1 1/2    cups water
• 1          cup milk
• 3          tablespoons tomato paste
• 1 1/2    cups whole-grain dry macaroni
• 1          cup shredded low-fat cheddar cheese

1. In large skillet over medium high heat, heat oil. Add turkey, onion and peppers. Cook 7-10 minutes, or until turkey is cooked through.
2. In small bowl, mix paprika, sugar, salt and chili powder. Add to turkey and stir. Add water, milk, tomato paste and pasta. Mix well. Bring to boil, reduce heat and simmer 10 minutes, or until pasta is cooked and liquid is absorbed. Remove from heat and top with cheese.

Space Exploration Bento Box

Recipe courtesy of Produce for Kids

• 1/2       cup red seedless grapes
• 1          whole-wheat sandwich round
• 2          slices low-sodium deli-sliced turkey
• 1          slice Swiss cheese
• 1/2       slice low-fat cheddar cheese
• 1          clementine, peeled and segmented
• 3          mini sweet peppers, sliced into rings
• 1          package freeze-dried fruit

1. Add grapes to bottom of large section of bento box to create space background. Place bottom of sandwich round on top, add turkey and sandwich round top.
2. Lay Swiss cheese on cutting board. Using small bowl or other round object, cut into circle. Place on top of sandwich to create moon.
3. Lay cheddar cheese on cutting board. Using small star cookie cutter, cut out stars. Add to space around moon.
4. Pair with clementine “crescent moons,” pepper “planet rings” and freeze-dried fruit.

Source: Produce for Kids

(Family Features) For many people, the New Year brings the resolve to just say no to indulgent food and drink, to inactivity and to a host of other unhealthy habits.

However, you can also approach your reset with balance and positive thinking. This can be your year to say "yes" and rework the all-or-nothing mentality, which can be a more mindful way to reach your goals.

From eating with purpose to finding healthier options for tasty meals, making small changes can help you reap rewards throughout the year. Start 2018 with a clean slate of practical and attainable eating goals that are realistic for the life you want to lead by shopping at a grocery store like ALDI, a one-stop shop with a wide selection of high-quality, affordable food choices. Whether you follow a paleo, plant-based or organic eating plan, all of the following nutritious options can be incorporated into your lifestyle and budget for less than $20:

• SimplyNature Organic Coconut Oil: This trendy ingredient can elevate better-for-you recipes like this Cranberry Orange Chia Granola. You can also use it as a replacement for butter or vegetable oil because it's a versatile choice for both sweet and savory dishes.
• SimplyNature Chia Seeds: Use chia seeds to top your smoothie, overnight oats or make chia pudding in the morning for an easy way to power up the most important meal of the day. Chia seeds serve up protein, fiber and antioxidants. 
• Earth Grown Black Bean or Veggie Burgers: If you follow a vegetarian or vegan diet, or just want to join the Meatless Monday movement, black bean burgers are one option to try. 
• Earth Grown Vegan Shredded Cheese: This dairy-free cheese is a tasty addition to vegan recipes. 
• SimplyNature Organic Popcorn: Movie nights call for popcorn, and this organic version can quickly become a family favorite. Each serving provides 3 grams of both fiber and protein.

Part of making healthy choices includes finding quick and easy recipes. Discover how easy it is to make fresh meals at home with this better-for-you recipe and find more options at aldi.us.

Cranberry Orange Chia Granola

Recipe courtesy of Chef Linsey, ALDI Test Kitchen

• 2 1/2 cups Millville Old Fashioned Oats
• 6 ounces Southern Grove Shelled Pistachios, chopped
• 1/4 cup SimplyNature Chia Seeds
• 5 ounces Southern Grove Dried Cranberries
• 1 tablespoon orange zest
• 3/4 cup SimplyNature Organic Wildflower Honey
• 3 tablespoons SimplyNature Organic Coconut Oil
• 1 teaspoon Stonemill Essentials Pure Vanilla
• 1/2 teaspoon Stonemill Essentials Ground Cinnamon
• 1/2 teaspoon ground Stonemill Essentials Sea Salt Grinder

1. Heat oven to 325 F.
2. In large bowl, combine oats, pistachios, chia seeds, cranberries and orange zest. Toss until orange zest is evenly distributed.
3. In separate medium bowl, combine honey, coconut oil, vanilla, cinnamon and salt. Heat in microwave 1 minute; stir. Continue cooking in 30-second intervals until coconut oil is melted.
4. Add honey mixture to oat mixture. Toss until thoroughly coated. Transfer to parchment- or foil-lined baking sheet. Spread into even layer and bake in center of oven 20 minutes. Stir and continue cooking until evenly browned, about 10-15 minutes.
5. Remove from oven and cool to room temperature. Serve with yogurt or enjoy on its own.

Note: Granola can be stored in airtight container up to 3 weeks.

Source: ALDI

(Family Features) While it is widely known that starting your day with a balanced, nutritious breakfast can have a positive impact on overall health, it may be difficult for some people to make it a priority. Whether you generally run low on time in the mornings or have little ones to keep on track before heading out the door, it simply isn’t always an option to piece together a grandiose morning meal.

Rather than overhauling your lifestyle, consider some simpler ways to incorporate breakfast into your daily routine. These tips can help you start the day strong – and on time – without sacrificing the day’s first meal.

Prep the Night Before
Not everyone is fortunate enough to have ample time in the morning to prepare what some studies consider to be the most important meal of the day. If you’re typically short on time before heading out the door, prepare breakfast the night before so you can ensure you’re starting each day with proper fuel and nutrition. Even if it’s as simple as setting out a bowl, spoon and your favorite cereal before you go to bed, you can set yourself up to shave a few minutes off your morning routine.

Take It To-Go
If your kids are a handful or that snooze button is just too easy to reach each morning, sitting down at the table – even for a quick breakfast – might be out of the question. Preparing in advance by packing a to-go container with your favorite morning foods can be a simple solution to keep everyone happy without adding more strain to the day.

Keep It Simple
Breakfast doesn’t have to be elaborate to get your day going in the right direction. Simple options like avocado toast take little time to create yet can go a long way toward adding nutrients in the morning. For a different spin on traditional avocado toast, combine it with a unique taste like Sabra Classic Hummus, which can help you add fiber and protein before the day truly begins. Even if you aren’t an avocado person, just by swapping out the jelly you might put on your morning toast for hummus instead can help you reduce sugar intake without compromising on taste.

Find more solutions to busy days and recipes for any occasion at sabra.com.

Hummus Toast

• 2          tablespoons Sabra Hummus (any flavor)
• 1          slice whole-wheat or hearty bread, toasted
• 1/2       cup avocado, sliced
• 1          sliced radish
• 1/4       cup tender arugula
• 1          tablespoon chopped pistachios
• salt, to taste
• pepper, to taste

1. Spread hummus on toast. 
2. Top with avocado, radish, arugula and pistachios. 
3. Sprinkle with salt and pepper, to taste.

Source: Sabra

(Family Features) It’s the perfect time of year for families to get back on track and pledge to eat healthy lunches for the remainder of the school year.

Families that take the free Power Your Lunchbox Pledge can access nutritious and delicious ideas for lunch, after-school snacks and weekday family dinners, as well as coupons, tips and ideas for incorporating more fruits and vegetables into lunchboxes. The pledge website also features a collection of registered dietitian-approved recipes, including warm, hearty and healthy lunches like this Alphabet Vegetable Soup and kid-friendly, build-your-own lunchbox ideas like these tasty Wonton Taco Cups.

For teachers who want to incorporate the program into their classrooms, pledge resources such as nutrition-focused lesson plans, certificates for students and take-home materials for families are also available online. Teachers who take the pledge can win a $500 gift card for classroom supplies.

Taking the pledge not only signals a commitment to making healthier meal choices, it helps those in need. From Jan. 4 through Feb. 15, for every online pledge, companies supporting the Power Your Lunchbox Pledge will donate $1 to Feeding America programs that support families and children. For more information, visit poweryourlunchbox.com.

Alphabet Vegetable Soup

Recipe courtesy of Produce for Kids
Total time: 45 minutes

• 1          tablespoon olive oil
• 3          carrots, diced
• 2          cups organic baby kale
• 8          ounces snipped green beans, chopped
• 1          russet potato, peeled and diced
• 1/2       medium onion, finely chopped
• 2          quarts low-sodium vegetable broth
• 1          can (14 ounces) no-salt-added diced tomatoes
• 1          teaspoon salt
• 1/2       teaspoon pepper
• 1/2       teaspoon garlic powder
• 1          cup alphabet pasta

1. In large pot over medium heat, heat oil.
2. Add carrots, kale, green beans, potato and onion. Cook 5 minutes, or until softened.
3. Add broth, tomatoes, salt, pepper and garlic powder. Bring to boil, reduce heat to low and simmer, covered, 20 minutes.
4. Stir in pasta and cook 10 minutes, or until cooked.

Wonton Taco Cups

Recipe courtesy of Produce for Kids
Total time: 25 minutes
Servings: 8

• 3/4       pound lean ground beef
• 1          tablespoon low-sodium taco seasoning
• 1          Roma tomato
• 2          mini sweet peppers
• 1/4       small sweet onion
• 1          tablespoon chopped cilantro
• 24        wonton wrappers
• 1/2       cup shredded low-fat cheddar cheese
• 2          avocados, sliced
• 1          lime, juiced

1. Heat oven to 350° F. Spray 24-cup mini muffin pan with nonstick spray and set aside.
2. Heat large, nonstick skillet over medium heat. Add ground beef and cook 5-7 minutes, or until cooked through. Drain and return to pan. Add taco seasoning and mix well.
3. Add tomato, peppers, onion and cilantro to food processor and chop until fine (or finely chop by hand). Add to ground beef and mix well.
4. Line muffin pans with wonton wrappers, placing one in each cup. Add taco mixture and top with cheese. Bake 12-15 minutes, or until wontons start to brown on edges.
5. Meanwhile, toss avocados with lime juice. Top each taco cup with avocado.

Source: Produce for Kids

(Family Features) This New Year, set a realistic resolution to take time to sit down with your family and eat balanced meals together. A few simple solutions and a dash of inspiration are all you need to set the tone for a year of health and wellness.

Last year, Americans were only meeting the U.S. Department of Agriculture’s MyPlate recommendations for vegetables, fruit, protein, dairy and grain consumption one week out of the entire year. While many families try to cook nutritious meals at home, a balanced plate can be hard to achieve. Educational programs, such as Nestlé’s Balance Your Plate, make it simple to create delicious and balanced meals by pairing frozen prepared meals and pizzas with made-from-scratch side dishes, which makes meeting the dietary guidelines a more attainable goal.

Frozen entrees are a convenient starting point for a well-rounded meal.

“It’s so important to me that we sit down as a family and have a nutritious meal,” said Kim Stoegbauer, creative director and founder of The TomKat Studio, who created a few easy ways to add some special touches to your next family dinner.

By pairing Stouffer’s Lasagna with Meat & Sauce, made with ingredients you would find in your own kitchen cupboard, with a homemade Panzanella Salad and Garlic Roasted Asparagus with Tomatoes and Balsamic, Stoegbauer demonstrates how easy it is to create a family-friendly meal without the hassle.

“It’s a frozen entree that you can feel good about feeding your family, especially paired with some delicious and easy-to-prepare sides,” Stoegbauer said.

Find more simple, delicious and well-balanced meal ideas to share with your family at nestleusa.com/nutrition/balance.

Panzanella Salad

Recipe courtesy of The TomKat Studio blog on behalf of Stouffer’s
Serves: 8-10

• 1          whole wheat baguette, cut into 1-inch cubes
• 4          tablespoons extra-virgin olive oil, divided
• 2          cloves garlic, minced
• 1          tablespoon Dijon mustard
• 3          tablespoons red wine vinegar
• salt, to taste
• pepper, to taste
• 1          cup grape tomatoes, halved
• 1          hothouse cucumber, diced
• 3          assorted bell peppers, diced
• 1/2       red onion, diced
• 10        sprigs basil leaves, julienned

1. Heat oven to 350° F.
2. On baking sheet, spread bread in single layer and drizzle with 1 tablespoon olive oil. Bake 20 minutes, or until golden brown. Remove and set aside.
3. In bowl, whisk together garlic, mustard, vinegar, salt and pepper with remaining olive oil to make vinaigrette. 
4. In large bowl, toss ingredients together, making sure to coat all ingredients with vinaigrette. Serve immediately.

Garlic Roasted Asparagus with Tomatoes and Balsamic

Recipe courtesy of The TomKat Studio blog on behalf of Stouffer’s
Serves: 6

• 2          pounds asparagus, ends trimmed
• 1          pint cherry tomatoes 
• 4          garlic cloves, minced
• salt, to taste
• black pepper, to taste
• reduced balsamic vinegar

1. Heat oven to 375° F. 
2. On baking sheet, toss together all ingredients, except balsamic vinegar. Roast 15 minutes, or until asparagus is tender. Transfer asparagus and tomatoes to platter. Drizzle with reduced balsamic vinegar to taste and serve.

Tip: Add some leftover fresh basil to the top of your lasagna for a pretty and flavorful garnish that complements your sides.

Source: Stouffer’s

(Family Features) If you’re having trouble getting started, or even sticking to, a healthy eating regimen, you may be surprised that one highly effective practice doesn’t require counting calories or hours of exercise. You simply need to plan out your meals.

When hunger strikes, it’s tempting to grab the fastest, easiest-to-make food available, but that’s rarely the best choice for your health. Planning your meals encourages you to invest in better-for-you options ahead of time and reduces food waste, while saving significant time and money in the long-term. If you don’t know where to start, follow these easy tips to help make meal planning a breeze:

1. Build meals around themes like taco night or seafood night. This can help narrow down your options but still allow you to experiment with new recipes or variations on favorites that can be added to your regular rotation. 

2. Be sure to include breakfast, lunch and snacks. Whether these are meals on the go or foods you’ll eat at home, planning ahead can help ensure you have tasty, healthy options at your fingertips all day long.

3. Make it a family affair. Invite meal feedback from everyone and keep kids involved in the prep process to create more family time together.

4. Take inventory of your pantry and leftovers before heading to the store – yesterday’s grapefruit breakfast could be today’s citrus salad.

5. Shop wisely. Maximize time and money savings by shopping at a store such as ALDI, where you can find all your weekly must-haves, like fresh produce and organics, dairy, USDA Choice beef and bakery items. ALDI also offers a variety of healthy eating resources, including weekly meal plans and recipes like these Quinoa Lentil Tacos, at aldi.us/hellohealthy.

Quinoa Lentil Tacos

Recipe courtesy of Chef Michelle, ALDI Test Kitchen

• 32        ounces SimplyNature Vegetable Broth
• 3/4       teaspoon Stonemill Essentials Iodized Salt
• 1/4       teaspoon Stonemill Essentials Ground Black Pepper
• 1          tablespoon Stonemill Essentials Paprika
• 1          teaspoon Stonemill Essentials Ground Cumin
• 1          teaspoon Stonemill Essentials Garlic Powder
• 1          teaspoon Stonemill Essentials Chili Powder
• 1          teaspoon Stonemill Essentials Onion Powder
• 1          cup SimplyNature Organic Tri-Color Quinoa, rinsed
• 1          cup dry lentils, rinsed
• 1          tablespoon Baker’s Corner Corn Starch
• 10        Pueblo Lindo White Corn Tortillas
• 1/2       cup thinly sliced red onion
• 1          avocado, diced
• 1/2       cup crumbled Pueblo Lindo Fresco Cheese
• 2          limes, cut into wedges

1. In medium saucepan, bring broth, salt, pepper, paprika, cumin, garlic powder, chili powder, onion powder, quinoa and lentils to boil; reduce heat. Simmer 20 minutes, partially covered.
2. Remove lid and add corn starch. Stir 5-8 minutes until lentils are cooked through.
3. Heat medium pan over high heat. Heat tortillas 1 minute on each side.
4. Divide lentil mixture evenly among tortillas. Top with red onion, avocado and fresco cheese. Serve each with lime wedge.

Source: ALDI