(Family Features) With nearly one-third of Americans suffering from sleep disturbances, according to research from the Centers for Disease Control and Prevention, now is the time to rethink your bedtime routine and consider more natural ways to get a good night’s rest.

However, implementing those changes doesn’t have to mean overhauling the way you live. Consider these simple tips that can help you sleep better and longer:

Set a comfortable temperature. Making changes in different aspects of your life to achieve better sleep is a fine plan, but it may not make much difference if you aren’t comfortable in your own bed. Be sure to maximize comfort for a full night of sleep by finding a temperature that works for you, but in general, the National Sleep Foundation recommends a bedroom temperature between 60-67 degrees F.

Tweak your diet. Making simple changes to what you eat and drink can be a positive health-conscious decision, including helping you get better sleep. For example, Montmorency tart cherries, which are available year-round, are one of the few natural food sources of melatonin, a sleep-regulating hormone. New research from the American Journal of Therapeutics shows that insomniacs who drank U.S.-grown Montmorency tart cherry juice for two weeks extended sleep time by 84 minutes.

Consuming two 8-ounce glasses of Montmorency tart cherry juice as part of your daily diet, once in the morning and once at night, can help enhance your sleep time and efficiency. It can also be added to your favorite morning smoothie or a soothing nighttime beverage, such as this Tart Cherry Moon Milk. For additional information and recipes, visit ChooseCherries.com.

Try bedtime yoga. Rather than scrolling on your smartphone or staring at the TV, consider a different routine before heading to bed. Implementing a brief yoga session is one way to clear your mind each night prior to getting quality shut-eye.

While missing out on quality sleep can negatively impact your health, simple changes to your lifestyle and diet can play a role in improving the quality and duration of sleep.  

Tart Cherry Moon Milk

Recipe courtesy of Amanda Paa of Heartbeet Kitchen
Prep time: 5 minutes
Cook time: 5 minutes
Servings: 1-2 

• 6          ounces almond milk
• 4          ounces Montmorency tart cherry juice
• 1          tablespoon honey or maple syrup
• 1/2       teaspoon ashwaganda (Indian ginseng)
• dried culinary rose petals

1. In small pot, heat almond milk and tart cherry juice over medium heat.
2. Remove from heat and whisk in honey and ashwaganda. Top with rose petals and drink warm.

Note: For a more frothy beverage, blend mixture in blender before topping with rose petals.

Source: Cherry Marketing Institute

(Family Features) When you serve kids milk with breakfast, you can feel good knowing they’ll love the taste. Not to mention, as a parent, you’ll appreciate the quality nutrition in each glass. As one of the original farm-to-table foods that kids already love, milk is a simple, wholesome way to show your family how much you care.  

Starting the day around the table with loved ones and a glass of milk will help your family get nine essential nutrients that everyone can benefit from, like calcium and vitamin D. Plus, with 8 grams of high-quality protein per every 8-ounce glass, milk at breakfast is a great way to help power through your morning. It’s no surprise that 96 percent of Americans have milk in their refrigerators – because when you pair quality nutrition with quality family time, everyone will feel the love.

Add some excitement to your morning with these quick and easy Homemade Pop Pastries. Kids will enjoy helping to bake up this homemade, heart-shaped version of a breakfast favorite, perfect to share with the people they love. Pair this strawberry-filled recipe with a glass of milk for a delicious breakfast to start everyone’s day on the right foot.

To share the love with more milk-inspired recipes, visit milklife.com, and watch how you can add a little love at breakfast with these tasty pastries at YouTube.com/MilkLife.

Homemade Pop Pastries

• 1          package (2 crusts) rolled pie crusts, 9-inch diameter
• 3/4       cup strawberry all-fruit spread
• 2          tablespoons lowfat or fat free milk
• 4          fresh strawberries, stemmed

1. Heat the oven to 425° F. Line a baking sheet with parchment paper or coat lightly with nonstick spray.
2. Unroll both rounds of pie dough onto a lightly floured work surface and place one on top of the other. Using a pizza wheel or a chef’s knife, cut the rounds into eight wedge-shaped pieces (for a total of 16 wedge-shaped pieces).
3. Arrange wedges on a work surface. Spread 1 1/2 tablespoons of the fruit spread onto eight of the wedges, leaving 1/2-inch margin around the sides. Arrange the eight wedges on the prepared baking sheet and brush the edges with some of the milk.
4. Using a small heart-shaped cutter cut a heart out of each of the remaining eight pastry wedges (discard the hearts) and arrange on top of the jam-filled wedges. Press the edges with the tines of a fork to seal.
5. Brush the tops of the pastries with additional milk and bake for 10-12 minutes, or until pastry is golden brown. Let the tarts cool on the baking sheet for 10 minutes, then transfer to a rack to cool completely.
6. Before serving, slice the fresh strawberries in half from top to bottom to form heart shapes. Place a strawberry slice in each heart cut-out.
7. Serve with 8-ounce glass of milk.

Variation: For a flavor twist, spread 1 tablespoon of chocolate hazelnut spread onto eight of the wedges, then spread with just 1 tablespoon of the strawberry spread. Proceed with the recipe as written.

Nutritional information per serving: 260 calories; 11 g fat; 3.5 g saturated fat; 0 mg cholesterol; 3 g protein; 38 g carbohydrates; 2 g fiber; 180 mg sodium; 16 mg calcium (2% of daily value). Nutrition figures based on using fat free milk.

Source: MilkPEP

(Family Features) It seems like every week there is a new product claiming to promise nutrition and improve your health. However, there are some foods you likely already have on hand that can improve your diet quality and support clean-eating efforts.

Skip the total diet overhaul or the latest fad, and keep it simple by focusing on small but powerful changes to help you clean up your diet. Dairy products have always been cost-effective and nutrient-packed. These three tips can help you make the most of dairy’s health benefits.

Inspect the ingredient label. With just three ingredients, milk is the original clean and clear food, unlike trendy milk alternatives, which may contain up to 10 ingredients.

Examine the benefits beyond bone health. It’s widely known that dairy products provide calcium to build strong bones, but milk, cheese and yogurt actually provide a unique package of nine nutrients, including high-quality protein to support muscle health.

Explore its versatility. Dairy can be easily incorporated into meals and snacks to help make healthy and clean eating simple. Getting the recommended three servings of dairy every day is a cinch once you discover the possibilities.

Resolve to get three servings of milk, cheese and yogurt every day by pledging Dairy 3 for Me. You may be surprised how easy it is to create a healthier menu all day long. Try these ideas to get started:

• Make milk your mealtime beverage. White, chocolate, strawberry; no matter the flavor, all milk provides the same nine nutrients.
• Build a breakfast parfait with your favorite yogurt, fruit and whole grain cereal, or mix things up with milk or yogurt by blending a smoothie.
• Sneak in healthier eating by pairing cheese with fresh fruit or vegetables. Research shows when cheese is coupled with these foods, it helps kids eat more of all of them.
• After a workout, recover with a tall glass of chocolate milk, which studies have proven to be effective in aiding tired muscles.
• Boost nutrition and flavor by adding shredded cheese to casseroles, soups and pasta dishes, or sprinkle on top of tacos and chili.

To find more delicious recipes to support your nutrition goals and to pledge Dairy 3 for Me, visit MidwestDairy.com.

Raspberry-Strawberry Yogurt Smoothie

Recipe courtesy of Midwest Dairy Association
Prep time: 5 minutes
Servings: 4

• 1 cup low-fat vanilla yogurt
• 1 cup unsweetened frozen raspberries
• 1 cup unsweetened frozen strawberries
• 3/4 cup low-fat milk
• 1 cup ice (about 12 cubes)

1. Blend all ingredients in blender until smooth. Serve immediately.

Pulled Pork Soft Tacos

Recipe courtesy of Midwest Dairy Association
Prep time: 8 hours, 35 minutes
Servings: 6

For pork:

• 2 pounds boneless pork loin roast
• 2 tablespoons brown sugar
• 1 tablespoon ground ginger
• 2 garlic cloves, smashed
• 1 small white onion, coarsely chopped
• 1/2 cup orange juice
• 2 limes, cut in half

For tacos:

• 1/2 cup nonfat sour cream
• 1 teaspoon cumin
• 2 scallions, trimmed and chopped
• 12 soft corn tortillas (6 inches each)
• 1 1/2 cups shredded reduced-fat Colby Jack
• 1  bag (8 ounces) shredded red cabbage
• 3/4 cup fresh salsa

1. Trim excess fat off roast. In small bowl, combine brown sugar and ginger; rub generously over roast. Place in slow cooker with garlic, onion and orange juice; cook on low heat 8 hours (or high 4-6 hours.)
2. Transfer pork to large bowl and shred with forks. Strain pork liquid from slow cooker and pour over pulled pork to moisten. Squeeze lime juice on top and mix well. Divide into 12 servings.
3. In small bowl, mix together sour cream, cumin and scallions.
4. Cover each corn tortilla with 2 tablespoons cheese; microwave 20 seconds. Top with pulled pork, 2 teaspoons sour cream mix, 1 1/2 tablespoons shredded cabbage and 1 tablespoon salsa. Fold and serve immediately.

Source: Midwest Dairy Association

(Family Features) Families across America want to make sure that they’re starting the day strong, and getting enough high-quality protein in the morning is a simple way to do so. A breakfast with protein is a great way to energize the morning, and adding it to your family’s routine doesn’t have to be complicated.

Simply add an 8-ounce glass of milk with 8 grams of natural protein plus other essential nutrients to your favorite breakfast foods for an easy, delicious way to help meet your morning protein goals.

Kids already love milk and it’s a naturally nutrient-rich, wholesome food that moms can feel good about pairing with breakfast. Plus, experts recommend 25-30 grams of protein for adults at every meal – so getting a high-protein breakfast, including milk, gives moms the energy they need to cross everything off their to-do lists. Parenting expert, pediatrician and mom of three, Dr. Tanya Altmann, recommends serving milk at breakfast for a source of high-quality protein in the morning.

“The morning is a great time to bring the family together and start the day off with a tasty breakfast. As a mom of three, I need breakfast options that are quick and easy but also nutritious,” Dr. Altmann said. “Serving my children whole-grain cereal and milk, healthy oatmeal with fruit or a smoothie made with milk guarantees that my family will get high-quality protein and other essential nutrients to start their day off strong.”

Bring a smile to your child’s face with this charming twist on a breakfast standard. Simply make instant oats with familiar flavors – cinnamon, vanilla and brown sugar – and top the bowl with a friendly bunny face. For more recipes and ideas, visit MilkLife.com.

Bunny-Faced Microwave Oatmeal

Recipe courtesy of Tiffany Edwards of Creme de la Crumb

• 1/3       cup instant oats
• 3/4       cup fat free milk
• 1/4       teaspoon cinnamon
• 1/4       teaspoon vanilla                                                           
• 1          teaspoon brown sugar
• 2/3       small banana
• 2          fresh blueberries
• 1/2       small strawberry
• chocolate syrup (optional)

1. In microwave-safe bowl, stir together oats, milk, cinnamon, vanilla and brown sugar. Microwave on high 30 seconds-1 minute and stir.
2. Cut banana in half crosswise. Cut 1 1/8-inch thick coin slices from flat end of each banana half. Place slices in upper-third of oatmeal bowl, side-by-side, to make eyes. Top with 1 blueberry on each banana slice.
3. Place remaining banana halves at the top of the bowl, hanging off edge, to create ears.
4. Place strawberry in the middle of the bowl to make the nose then drizzle chocolate, if desired, to make mouth and whiskers.
5. Serve with 8-ounce glass of milk.

Nutritional information per serving: 320 calories; 2 g fat; 0 g saturated fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

Source: MilkPEP

(Family Features) For those who are always on the go leading up to the holidays, the season can feel more like madness than merrymaking. From planning get-togethers to building out a perfect menu for the events, there can be difficulties for hosts and guests alike to ensure proper nutrition is still top of mind.

Instead of sacrificing taste or eating less, aim for simple changes that give you the energy to power through the busy season. For example, instead of opting for a carb-loaded breakfast in the morning, try a low-carb Milk Chocolate Protein Muffin, which takes just a few minutes of prep and microwave time. The quick cook time leaves you with ample opportunities to run errands or divvy up precious seconds toward other activities, while the protein can fuel you for the day ahead.

Almost nothing beats warm soup on a chilly day, and this Butternut Squash and Pear Soup provides feel-good flavor without weighing you down. Finally, when snacks are on the mind – as it tends to happen when constantly on the go – Coconut Muesli Clusters are simple to make and won’t undo the nutritious efforts you’ve made throughout the day.

This full menu of tasty recipes is part of the Atkins low-carb lifestyle, a long-term, healthy eating approach focused on high-fiber carbohydrates, optimal protein and healthy fats. The plan also aims to reduce levels of refined carbohydrates, added sugars and the “hidden sugar effect,” – when carbohydrates convert to sugar when digested. You don’t see the sugar, but your body does.

An On-the-Go Energy Boost

As a hectic holiday season unfolds, it can be difficult to maintain energy while making dishes for get-togethers and keeping up with the festivities.

To stay fueled and energized throughout the season, try incorporating Atkins Plus Protein and Fiber Shakes. Sweet and creamy, they make for ideal snacks, containing 30 grams of high-quality dairy protein and 7 grams of fiber. To help ensure steady blood sugar levels, the shakes also have a low glycemic impact and are made with 20 vitamins and minerals.

Available in Creamy Milk Chocolate and Creamy Vanilla flavors, the ready-to-drink shakes provide hunger satisfaction for those who are on the go and seeking to maximize production with a busy schedule.

Find more ways to live healthier during the holidays and learn more about the benefits of a balanced, low-carb lifestyle at Atkins.com.

Milk Chocolate Protein Muffin

Recipe courtesy of Atkins
Prep time: 5 minutes
Cook time: 1 minute
Servings: 1

• 2          tablespoons full-fat cream cheese
• 1          egg
• 3          tablespoons Atkins Milk Chocolate Protein Powder
• 1/4       teaspoon baking powder
• 1/2       teaspoon ground cinnamon
• 1          dash salt

1. In microwave-safe mug, heat cream cheese 10-15 seconds to soften. Add egg and blend briskly using fork. Add protein powder, baking powder, cinnamon and salt; blend until smooth.
2. Microwave on high 1 minute; muffin will puff up then deflate slightly once done. Remove from mug and enjoy warm.

Coconut Muesli Clusters

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 20 minutes
Servings: 8

• Olive oil spray
• 1          cup plain protein powder
• 1/2       cup unsalted sunflower or pumpkin seeds
• 1          cup whole raw pecans
• 1          cup unsweetened whole flake shredded coconut
• 1/2       cup chia seeds or ground flaxseeds
• 1          tablespoon stevia
• 2          teaspoons cinnamon
• 1/2       teaspoon ground turmeric
• 1          tablespoon coconut oil
• 1          tablespoon peanut butter
• 1          teaspoon vanilla extract
• 2          large eggs
• 1/4       cup water

1. Heat oven to 350° F. Line large baking sheet with parchment paper, coat with olive oil spray and set aside.
2. In large bowl, mix together protein powder, sunflower or pumpkin seeds, pecans, coconut, chia seeds or flaxseeds, stevia, cinnamon and turmeric.
3. In large skillet, combine coconut oil, peanut butter and vanilla extract; melt completely then stir in nut mixture. Turn heat off and add eggs and water, tossing well. Transfer to prepared baking sheet and spread mixture in layer about 1/2-inch thick.
4. Bake 10-15 minutes until mixture starts to brown and clumps together to make clusters. Cool completely on baking sheet then store in airtight container, refrigerated, up to 1 week.

Butternut Squash and Pear Soup

Recipe courtesy of Atkins
Prep time: 20 minutes
Cook time: 30 minutes
Servings: 6

• 1          tablespoon unsalted butter
• 1          medium (2 1/2-inch diameter) onion, chopped
• 2          pounds butternut winter squash, cubed
• 1          medium pear, sliced, plus additional, for garnish (optional)
• 1          teaspoon curry powder
• 1/2       teaspoon salt
• 1/4       teaspoon ground white pepper
• 5          cups chicken broth
• 1          teaspoon fresh lemon juice
• 1/2       cup heavy cream
• nutmeg (optional)

1. In large pot over medium heat, melt butter. Add onions and saute until translucent, about 6 minutes. Add squash, pear, curry powder, salt and white pepper; saute 3 minutes. 
2. Increase heat to high and add chicken broth. Bring to boil then reduce heat to low; simmer 20-25 minutes, uncovered, until cubed squash is very tender. Allow to cool about 10-15 minutes.
3. In blender or food processor, puree soup in batches until smooth. Return pureed soup to pot and add lemon juice and heavy cream. Stir soup over low heat until hot. Garnish with additional sliced pears and sprinkle of nutmeg, if desired.

Photo courtesy of Getty Images (Butternut Squash and Pear Soup, Milk Chocolate Protein Muffin)

Source:  Atkins

There's no better way to top off a scrumptious dinner than with a big slice of this yummy coconut custard pie. With a mild taste of coconut and the sweet taste of custard, you'll be wanting to go back for seconds. If desired, top with toasted coconut or better yet, some whipped cream.

Coconut Custard Pie

• Pastry for single-crust pie (9 inches)
• 1 cup sweetened shredded coconut, chopped
• 3 eggs, beaten
• 2-1/2 cups 2% milk
• 2/3 cup sugar
• 3 tablespoons all-purpose flour
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1/4 teaspoon ground nutmeg
• Toasted sweetened shredded coconut, optional

1. Preheat oven to 450°. Line a 9-in. deep-dish pie plate with pastry. Line pastry with a double thickness of heavy-duty foil. Bake 10 minutes. Remove foil; bake 5 minutes longer. Sprinkle coconut over crust; set aside. Reduce oven setting to 350°.
2. In a large bowl, combine the eggs, milk, sugar, flour, vanilla and salt. Pour over coconut; sprinkle with nutmeg.
3. Bake, uncovered, 45-50 minutes or until a knife inserted in the center comes out clean. Cool on a wire rack for 1 hour. Refrigerate leftovers.

Recipe adapted from Taste of Home

Source: Culinary.net

Watch video to see how to make this recipe!

This delicious Pistachio Cake will be a hit at your next get together.  Simple to make and your guests will devour it in minutes.  For more recipes go to www.culinary.net.
 

Pistachio Cake

• 1 package white cake mix
• 1 package instant pistachio pudding mix
• 3 Large eggs
• 1 cup Club Soda
• 3/4 cup canola oil
• 1 cup chopped walnuts

Frosting

• 1 package instant pistachio pudding mix
• 1 cup 2% milk
• 1 carton frozen whipped topping, thawed.

1. Preheat oven to 350° F.  Spray non-stick spray into bundt pan.
2. Combine cake mix, pudding mix, eggs, club soda and canola oil into a large bowl.  Beat mixture on medium speed for 2 minutes.  Add in walnuts and stir.
3. Transfer mix to prepared bundt pan.
4. Bake 40-45 minutes or until toothpick comes out clean from the center.
5. Cool in pan 10 minutes before transferring to plate.
6. For Frosting: Combine pudding mix and milk in large bowl.  Beat mixture on low for 1 minute.
7. Fold in thawed whipped topping.
8. Spread over cake.
9. Refrigerate until serving.

The original farm-to-table food kids already love – milk

(Family Features) Locally sourced foods are becoming increasingly important to families across the country – and more moms are taking note of where their family’s food comes from. In fact, more than three-quarters of moms are actively looking for locally sourced food options when grocery shopping for themselves and their families, according to a new survey from the National Milk Life Campaign. ¹

From Farm to Glass
Many people are surprised to learn that milk is one of the original farm-to-table foods. Nearly two-thirds of moms think milk takes anywhere from more than two days to more than a week to travel from the farm to grocery stores throughout the country, when it typically arrives on shelves in just 48 hours, on average, after leaving the farm. In fact, milk often originates from many family-owned and operated farms about 300 miles away from your grocery store.²

Part of a Balanced Diet
As a minimally processed and farm-fresh beverage, milk is a wholesome way to help your family get natural protein and balanced nutrition. Whether it’s reduced fat, fat free or organic, dairy milk is remarkably simple, containing just three ingredients: milk, vitamin A and vitamin D.

Whether enjoyed as a beverage or used as an ingredient in your favorite recipe, milk is a versatile pairing for any meal. Even award-winning chefs and restaurateurs like Chef Giorgio Rapicavoli use milk as a foundational farm-to-table ingredient in many of their signature dishes.

For a traditional favorite that kids are sure to enjoy, try Giorgio’s homemade ice cream recipe. The whole family will love making (and eating) this treat, and you can feel good about the wholesome and delicious ingredients like milk.

For more information and delicious recipes, visit milklife.com.

Giorgio’s Homemade Ice Cream

Servings: nine 2/3 cup servings

• 1 1/2    cups whole milk
• 2 1/2    cups heavy cream
• 8          egg yolks
• 1          cup cane sugar
• 1/4       teaspoon sea salt
• 1          tablespoon vanilla extract

1. In a medium saucepan, bring the milk and the heavy cream to a simmer, over medium heat. 
2. In a medium mixing bowl, whisk the sugar and egg yolks until they lighten in color. Temper the cream mixture into the eggs and sugar by gradually adding in small amounts and then return the entire mixture to the saucepan and place over low heat. Continue to cook until the mixture thickens slightly and coats the back of a spoon. Add the vanilla, adjust the seasoning and cook the ice cream base for 3-4 hours.
3. Pour into an ice cream maker and process according to the manufacturer's directions. 

Nutritional information per serving: 390 calories; 30 g fat; 18 g saturated fat; 260 mg cholesterol; 5 g protein; 27 g carbohydrates; 0 g fiber; 115 mg sodium; 113 mg calcium (10% of daily value).

¹ Weber Shandwick conducted an online Google survey among 1,010 moms between the ages of 18-54 on behalf of The National Milk Life Campaign between June 22 – June 26.  

² “Milk: More Local Than You May Think,” http://dairygood.org, (August 06, 2014).

Source: MilkPEP

Fueling kids for back to school

(Family Features) As kids head back to school, it’s a good time to refocus on nutritious food and beverage choices to make sure kids are properly fueled and ready to learn. Making the best choices for her family is every mom’s priority, but it can be confusing to navigate all the options available.

For example, many celebrity websites, diet books, blogs and popular social media feeds make it appear trendy to ditch dairy. Yet experts say going dairy-free has significant downfalls, especially for kids and young adults. A survey from the National Osteoporosis Foundation (NOF) found 6 in 10 moms have tried restricting their dairy intake, and fewer moms encourage their kids to drink milk today compared to how many were encouraged to drink milk themselves as children – in fact, some are even restricting their children’s intake of dairy.

It can be hard to get enough nutrients without milk in your diet. Drinking dairy milk during childhood through early adulthood is important to help achieve maximum bone strength. It’s also important to drink milk as an adult to help maintain bone strength and density. Most dairy alternatives don’t have the same nutrients as dairy milk and kids may not eat enough kale, spinach or sardines to replace the calcium in milk.

However, many moms know how important milk is for their kids. According to the NOF survey, more than 80 percent of moms know milk is nutrient-rich. In fact, milk is the top food source for three of the four nutrients of concern identified by the Dietary Guidelines for Americans: calcium, vitamin D and potassium.

Incorporating farm-fresh milk into your diet can be fun for the whole family. Try making your own flavored milk or smoothie at home with these recipes for Vanilla Cinnamon Milk or a Rainbow Unicorn Smoothie.

Find more information and nutritious recipes to pair with milk at milklife.com.

Vanilla Cinnamon Milk

• 8          ounces milk
• 1/2       teaspoon pure vanilla extract
• 1/4       teaspoon ground cinnamon
• 2          teaspoons honey

1. In glass, combine milk with vanilla extract, ground cinnamon and honey.  Stir until well mixed.

Nutritional information per serving: 130 calories; 5 mg cholesterol; 8 g protein; 24 g carbohydrates; 105 mg sodium; 308 mg calcium (30% of daily value).

Rainbow Unicorn Smoothie

• 1 1/2    cups low-fat or fat-free milk, plus additional (optional)
• 1/2       cup low-fat vanilla yogurt
• 2          cups (about 10 large) frozen strawberries
• 1          cup frozen blueberries
• 1          cup frozen mango chunks

Optional toppings:

• 6          tablespoons whipped cream
• 4          teaspoons sprinkles
• horn candles, wicks trimmed

1. Blend milk, yogurt and fruit until smooth, adding additional milk or water to thin, if needed.
2. Divide smoothie into four glasses and, if desired, top each with whipped cream, sprinkles and horn candles.

Nutritional information per serving: 120 calories; 1 g fat; 5 mg cholesterol; 5 g protein; 25 g carbohydrates; 3 g fiber; 60 mg sodium;  175 mg calcium (20% of daily value). Nutrition figures based on using fat-free milk.  

A perfect way to entertain around the table

(Family Features) With springtime in full bloom, brunch is the perfect way to entertain friends and family for nearly any upcoming occasion or celebration. Take advantage of the budding season with quality time spent with loved ones, more outdoor experiences and wholesome nutrition for the whole family, starting with a delicious morning meal around the table.

When it comes to the food they serve their families, moms want to provide good nutrition, especially for their kids, to help them grow up healthy and strong. Serving a nutritious meal each morning is one way to help kids get a good start to the day, so they can be their best in school, play and any other activities the day brings.

Whether moms know it or not, they are powerful role models for their children’s health and nutrition. When moms set the example and eat nutritious meals themselves, kids notice. For instance, according to a study from the U.S. National Library of Medicine, moms who drink milk are more likely to have kids who drink milk, which is a household staple that provides important nutrients such as calcium, vitamin D and potassium. Setting the example for quality nutrition can be made easy with a delicious meal served with milk to celebrate any occasion this season with guests of all ages.

This simple egg casserole is the perfect excuse to bring the family together and start a beautiful spring day with a wholesome meal and quality time together. For more recipes and reasons to bring the family together, visit milklife.com.

Easy Egg Casserole

Servings: 4

• Nonstick cooking spray
• 1 cup lean ham, cubed
• 1 cup frozen seasoned potatoes with onions and peppers
• 3/4 cup frozen spinach, chopped
• 1/2 cup lowfat cheddar or Swiss cheese, shredded
• 6 eggs
• 3/4 cup milk

1. Heat oven to 375° F. Lightly coat 8-by-8-inch casserole dish with nonstick spray.
2. Arrange ham, potatoes, spinach and cheese in bottom of casserole dish. In large bowl, beat eggs and milk together and pour over ingredients in casserole dish.
3. Bake 25-30 minutes, or until lightly browned and puffed. Serve immediately.
4. Pair each serving with 8-ounce glass of milk.

Nutritional information per serving: 350 calories; 9 g fat; 3 g saturated fat; 350 mg cholesterol; 32 g protein; 34 g carbohydrates; 2 g fiber; 630 mg sodium; 500 mg calcium (50% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

Source: MilkPEP