(Family Features) Make it easy to stick to your resolutions by starting every morning with a breakfast with more protein. Did you know the average breakfast bowl or plate contains on average only 13 grams of protein, yet some nutrition experts recommend getting 20-30 grams at each meal?

Spreading out your protein throughout the day (rather than in one large amount) can help optimize how your body uses it. That means getting enough protein at breakfast! A breakfast with enough protein can help you feel fuller longer so you’re more likely to stick to your healthy eating routine. One easy way to get eight grams of high-quality protein is to add milk to your breakfast routine – whether in a cup, bowl and in your favorite recipe, an 8-ounce glass of milk contains 8 grams of high-quality protein!

Here are eight delicious breakfast ideas with protein to kick-start your new year.

Savory Oatmeal with Sunny Side Up Egg + Bacon

Make your oatmeal with milk instead of water to add milk’s high-quality protein to your morning meal. This twist also adds the classic combo of bacon and eggs to shake up your morning routine – serving up a total of 25 grams of protein.

Grab-and-Go Mini Breakfast Casseroles with Cheddar and Spinach

Need a quick breakfast for busy mornings? These grab-and-go mini casseroles have a few simple ingredients, like lowfat milk, spinach and cheddar cheese – with a ton of palate payoff. Pair two mini casseroles with a cup of milk for 24 grams of protein.

Apple-Cinnamon Whole-Grain Pancake Muffins

Try this yummy twist on your morning go-to pancakes filled with delicious apple slices and cinnamon and made with 100% whole-grain pancake batter. Pair with an 8-ounce glass of milk to add an extra 8 grams of protein to the meal, for a total of 13 grams.

Spinach Mushroom Breakfast Crepes 

These savory crepes made with milk and filled with veggies and Swiss cheese for a delicious way to kick-start your day with 23 grams of protein.

Skillet Eggs and Polenta 

Breakfast takes a flavorful twist in this recipe that uses traditional Italian flavors of polenta and marinara to create a delicious dish. Pair with a glass of milk for 25 grams of protein.

Creamy Green Goddess Smoothie 

Lowfat milk and avocados make this smoothie extra creamy for 7 grams of protein per serving, and it’s packed with spinach, pineapple and bananas so it’s a choice you can feel good about.

Nutty Blueberry Quinoa Oatmeal 

Spice up your morning meal by adding quinoa and blueberries. Pair this dish with a glass of milk for 21 grams of protein power to start your day!  

Chicken Sausage Scramble

Sweet potatoes, lowfat milk and chicken sausage combine in this tasty egg scramble to give you a protein boost to start your morning right. Add a cup of milk for 22 grams of protein.

For more recipes, visit MilkLife.com or check out Pinterest.

Source: Milk Life

(Family Features) Moms and kids can make Father's Day exciting this year by making Dad some great tasting treats from the heart.

Not only will it keep spending in check, the results will taste delicious and kids will have fun being part of the action.

Start by serving Dad breakfast in bed. Try a Kiwifruit Potassium Power Smoothie, an all-natural smoothie that is a meal in itself. Kids can personalize the breakfast by peeling and cutting kiwifruit into stars, hearts and other fun shapes to add to the smoothie. (Kiwifruit shapes can also top pancakes or cereal.)

Later in the day, older kids can be Dad's helper at the grill. Try sweet and juicy fruit skewers along with Curried Turkey Sliders With Chutney - the tropical flavor of the kebabs and the tangy curry of the sliders make the perfect taste combination that will make Dad feel really special.

Fresh fruit also perks up cocktails and mocktails. A Green Kiwifruit Vesper cocktail or mocktail is just the thing to finish off an unforgettable Father's Day.

Quick tips on cooking with kiwifruit

• Green kiwifruit is a natural meat tenderizer. Simply peel and mash a kiwifruit and spread it on a cut of meat. Let stand for 10 to 15 minutes and then lightly scrape off the kiwifruit before cooking.
• Look for plump and smooth-skinned kiwifruit with no wrinkles, bruises or punctures. Ripe green and gold kiwifruit will keep at room temperature for a few days. Keep them in a plastic bag in the refrigerator to store longer.
• To speed up the ripening process, put kiwifruit in a brown bag with an apple or banana and leave on your kitchen counter.

More recipes and nutritional information are available at www.zesprikiwi.com.

Curried Turkey Sliders With Kiwifruit Chutney

Prep time: 15 minutes
Cook time: 6 minutes
6 servings

Chutney

• 2 Zespri green kiwifruit, peeled, finely diced
• 1 tablespoon golden raisins
• 2 teaspoons sugar
• 1/8 teaspoon salt

1. Combine kiwifruit, raisins, sugar and salt in small bowl and mix. Make chutney just prior to serving.

Curried Turkey Sliders

• 1 pound lean ground turkey
• 1/4 cup finely diced onion
• 2 tablespoons chopped cilantro
• 1 1/2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 12 mini burger or small dinner rolls, split and toasted

1. Preheat grill to medium. Combine turkey, onions, cilantro, curry powder, salt and pepper in medium bowl. Shape into 12 2-inch mini burger patties. Grill patties for 2 to 3 minutes on each side, turning once, until cooked through. Place on buns; top with chutney.

Green Kiwifruit Vesper

Prep time: 3 minutes
2 cocktails

• 2 Zespri green kiwifruit, peeled, chopped
• 2 ounces vodka
• 2 ounces gin
• 2 ounces Lillet Blanc
• 1 cup ice

1. Muddle kiwifruit, vodka, gin, Lillet Blanc and ice in cocktail shaker. Shake all ingredients and strain into two sugar-rimmed martini glasses. Garnish with unpeeled kiwifruit slice.

For a mocktail, substitute 6 ounces white grape juice and a dash of bitters for alcohol.

Kiwifruit Potassium Power Smoothie

Prep time: 5 minutes
2 servings

• 1 cup vanilla soymilk, fortified (or regular milk)
• 1 cup orange juice, calcium fortified
• 2 Zespri gold or green kiwifruit, washed, unpeeled, chopped
• 1 banana, sliced
• 1/2 cup ice cubes
• 2 tablespoons soy protein powder
• 1 teaspoon honey

1. Blend all ingredients in blender on high for 20 to 30 seconds or until smooth. Serve immediately.

Summer Kebabs

Prep time: 15 minutes
Marinating time: 30 minutes
Cook time: 10 minutes
8 servings

• 2 Zespri green kiwifruit, peeled and cut into halves
• 2 tablespoons lemon juice
• 1/2 cup honey
• 1 teaspoon ginger, fresh, grated
• 1/2 teaspoon cinnamon, ground
• 8 Zespri green kiwifruit, peeled and cut in half widthwise
• 2 peaches, peeled, pitted and cut into 1-inch pieces
• 1/2 pineapple, peeled, cored and cut into 1-inch pieces
• 8 strawberries, hulled
• 2 bananas, peeled and cut into 1-inch pieces
• 8 wooden skewers

1. Purée lemon juice, honey, ginger, cinnamon and 2 kiwifruit, in food processor until smooth to make kiwifruit glaze. Do not crush kiwifruit seeds; set aside.
2. Place prepared fruit in large bowl. Pour puréed kiwifruit glaze over fruit and gently toss to coat. Marinate for 30 minutes. Arrange mixed fruits on skewers. Brush grill with oil. Preheat grill.
3. Grill fruit over medium heat for 5 minutes on each side, brushing with kiwifruit glaze until light brown. Serve immediately.

Source: Zespri Kiwifruit

(Family Features) When it comes to nutritious eating, finding and creating tasty yet healthy recipes is key for many people.

One delicious and nutritious ingredient to add to a variety of dishes: U.S.-grown Montmorency tart cherries, which are abundant in anthocyanins – a natural compound that contributes to the ruby-red color, distinctive sweet-tart taste and is also behind the potential health benefits.

Consider these five ways to incorporate Montmorency tart cherries into your daily routine to help with sleep, inflammation, exercise recovery, heart health and gut health. Find more information and recipes at ChooseCherries.com.

1. Have that good gut-feeling:
   

   Gut health has been the focus of multiple studies in recent years to maintain digestive health. In a first-of-its-kind study published in the “Journal of Biochemistry,” Montmorency tart cherries helped positively impact the gut microbiome – a collection of trillions of bacteria and other microbes that live in the intestinal tract. To help shape and maintain your gut health, add an 8-ounce serving of Montmorency tart cherry juice to your daily diet or try blending this Montmorency Tart Cherry Matcha Smoothie.

2. Catch more zzz’s:

   With more than 50 million adults in the U.S. suffering from sleep or wakefulness disorders, a natural and flavorful remedy may help. One study, published in the “American Journal of Therapeutics,” extended sleep time by 84 minutes after study participants consumed Montmorency tart cherry juice for two weeks. This Tart Cherry Moon Milk is one way to add tart cherry juice before bed.

3. Make workout gains, not pains:
   

   Muscle soreness and pain associated after a tough workout is no longer something to dread. A study from “Medicine in Science and Sports Exercise” showed a reduction in muscle damage after intensive strength training from participants who consumed Montmorency tart cherry juice in comparison to a placebo. Whip up some Tart Cherry Power Gummies for a snack to power up before or after workouts.

4. Help ease arthritis and gout:

   Many Americans seek natural ways to help manage pain that don’t evoke potential side effects. Research indicates that U.S.-grown Montmorency tart cherries, like those found in this Tart Cherry Granola Smoothie Bowl, may help naturally reduce inflammation related to arthritis and gout.

5. Keep your heart on beat:
   

   Adding more fruits packed with heart-healthy compounds is a great way to help your heart keep beating at its best. Montmorency tart cherries are a natural heart-healthy fruit that may lower blood pressure, reduce risk of stroke and decrease cholesterol levels. Incorporate them in a lunch like this Kale Quinoa Montmorency Tart Cherry Salad.   

Source: Cherry Marketing Institute

(Family Features) While some may say being busy is good, it’s not always good for a healthy lifestyle. With less time to prep, the thought of planning nutritious meals and snacks may feel overwhelming, but with simple changes, you can power through your hectic schedule.

This full menu of quick and easy 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.

Consider these tips from Colette Heimowitz, author of “Atkins: Eat Right, Not Less” and vice president of nutrition and education at Atkins.

Fill up with fiber. Fiber-rich foods, such as vegetables, nuts and seeds, low-glycemic fruits and whole unrefined grains, are considered carbohydrates but they don’t raise your blood sugar the way processed carbs do. Fiber slows the entry of glucose into your bloodstream so you don’t experience the insulin spikes that encourage your body to produce and store body fat. Additionally, fiber can help you feel full longer. If possible, try to eat 25-35 grams of fiber each day.

Start the day with breakfast. Start your mornings with a hearty breakfast like an Almond Butter Smoothie Bowl. The nutritious combo of protein and healthy fats can set you up for a productive day and prevent mid-morning donut or bagel cravings. For another quick option that takes just 10 minutes, a Power Mug Muffin with Cinnamon Butter can provide the fuel you need to start your day right.

Snack smart. If you’re in the midst of a traffic-clogged commute, on-the-go snacks can be an ideal solution for the whole family. For a fun, tasty option, try these Portobello Pizzas, full of nutrients and fiber, or these Tuna-Stuffed Deviled Eggs that can help round out lunch at work.

A Simple, Nutritious Snack

When it comes to nutrition, finding a healthier way to snack can be just as important as full-blown meals. For a protein- and fiber-rich snack low in sugar, an option like Atkins Protein Wafer Crisps provide a light and crispy texture for a surprisingly filling treat. Whether it’s for a grab-and-go snack or afternoon pick-me-up, the wafer crisps boast 10-11 grams of protein, 4-5 grams of fiber and 1 gram of sugar with three flavor profiles to choose from: Peanut Butter, Chocolate Mint and Lemon Vanilla.

Find more recipes to kickstart a nutritious eating plan at Atkins.com.

Portobello Pizza

Active time: 10 minutes
Total time: 40 minutes
Serves: 4

• Olive oil spray
• 4          large Portobello mushrooms, stems removed
• 1/2       cup low-sugar marinara sauce
• 1/2       cup (2 ounces) shredded mozzarella cheese
• 16        slices pepperoni sausage or 1 chorizo link, thinly sliced

1. Heat oven to 375° F.
2. Line baking sheet with parchment paper. Coat with olive oil spray.
3. Using spoon, scrape out dark gills from mushrooms; discard gills.
4. Place mushrooms stem-side up and top each with 2 tablespoons sauce. Sprinkle each with 2 tablespoons mozzarella cheese and four slices pepperoni or chorizo.
5. Bake 20-25 minutes, until cheese is bubbly and mushrooms are soft.

Almond Butter Smoothie Bowl

Active time: 10 minutes
Total time: 10 minutes
Serves: 2

• 1/3       cup plain protein powder
• 1          cup plain full-fat Greek yogurt
• 1/4       cup water
• 8          ounces spinach or kale
• 1/4       cup almond or peanut butter
• 1/2       cup fresh or frozen strawberries
• 2          tablespoons chopped almonds
• 2          tablespoons ground flaxseed

1. In blender, blend protein powder, yogurt, water, spinach or kale and almond or peanut butter until smooth. Divide between two bowls.
2. In straight lines, sprinkle strawberries, almonds and flaxseed over smoothie bowls.

Tuna-Stuffed Deviled Eggs

Active time: 10 minutes
Total time: 30 minutes
Serves: 4

• 8          large eggs
• cold water
• 1          can (6 ounces) tuna, drained
• 1/4       cup mayonnaise
• 1          jalapeno, seeded and minced
• 2          tablespoons capers, drained, rinsed and chopped
• 1          teaspoon hot or sweet ground paprika or ground chili

1. In medium saucepan, cover eggs with cold water.
2. Place over high heat and bring to boil. When boiling, turn heat off and cover. Remove from heat and let cool 1 minute.
3. Place eggs in colander under cold, running water 1-2 minutes. Peel eggs under cold, running water and use kitchen towel to dry.
4. Cut eggs in half lengthwise and scoop out yolks. Transfer yolks to small bowl along with tuna, mayonnaise, jalapeno and capers. Stir well until combined.
5. Place egg whites on platter, center-side up, and fill with tuna mixture. Garnish with ground paprika or chili.

Power Mug Muffin with Cinnamon Butter

Active time: 10 minutes
Total time: 10 minutes
Serves: 1

Cinnamon Butter:

• 1          tablespoon unsalted butter, at room temperature
• 1/2       teaspoon ground cinnamon
• 1/8       teaspoon salt
• 1/4       teaspoon ground nutmeg

Muffin:

• 2          tablespoons golden flaxseed meal
• 2          tablespoons almond flour
• 1/2       teaspoon baking powder
• 1/2       teaspoon stevia (sugar substitute)
• 1          teaspoon ground cinnamon
• 1          large egg
• 1          teaspoon unsalted butter, at room temperature, or olive oil

1. To make Cinnamon Butter: In small bowl, using spoon, combine butter, cinnamon, salt and nutmeg; mix well. Set aside.
2. To make Muffin: In coffee mug or single-serving souffle dish, mix flaxseed meal, almond flour, baking powder, stevia and cinnamon.
3. Mix egg and butter into dry ingredients.
4. Microwave on high 1 minute until firm. Serve with Cinnamon Butter.

Photos courtesy of Getty Images (deviled eggs and mug dish)

Source: Atkins

(Family Features) With school back in full swing, the days will be full, packed with classes, homework and after-school sports, music and other extracurricular activities. To make the most of all these endeavors, it’s important to eat well to sustain the critical energy and focus required throughout the day.

Smart fueling includes keeping nourishing snacks such as heart-healthy grapes on-hand – whether at home, in the car or coming off the field. Fresh California grapes – simple, convenient and nutritious – can make for a delicious snack on their own.

Available in three appealing colors – red, green and black – crisp, juicy grapes can add a tasty touch when hunger calls for an afternoon energy boost. Grapes also pair well with crackers, cheese and nuts for other snack combos.

Yet another way to enjoy fresh grapes is to blend them with other fruits and vegetables to create smoothie bowls, a nutritious option to help ensure that a variety of healthy ingredients are part of a balanced day.

Smoothie bowls work well as a snack or even a quick breakfast, and also provide a way for parents to introduce their kids to new, healthier bites.

This Grape Smoothie Bowl is fresh, flavorful and full of sweet grape taste for a quick fix that can leave bodies fueled and ready to take on the rest of the day.

Find more information and snack ideas at GrapesfromCalifornia.com.

Grape Smoothie Bowl

Prep time: 10 minutes
Servings: 2

• 1/2       avocado
• 2          medium bananas, sliced and frozen
• 1          cup packed baby spinach
• 2          cups green California grapes, divided
• 1          cup unsweetened almond milk
• 1          piece fresh ginger (1-inch length), peeled and sliced (optional)
• pinch of salt
• 1          tablespoon chia seeds
• 1 1/2    tablespoons toasted coconut chips

1. In blender, combine avocado, bananas, spinach, 1 cup grapes, almond milk, ginger and salt; blend until smooth. Pour into two bowls. Halve remaining grapes and place on top of smoothie bowls along with chia seeds and coconut chips.

Nutritional information per serving: 370 calories; 5 g protein; 66 g carbohydrates; 13 g fat (32% calories from fat); 3.5 g saturated fat (9% calories from saturated fat); 200 mg sodium; 10 g fiber.

Source: California Table Grape Commission

(Family Features) Summer provides an abundance of delicious, fresh-picked flavors, giving home chefs plenty of opportunities to use them in both classic recipes and newfound favorites. From sides to salads to smoothies and everything in between, summer is all about creating dishes that taste tempting, bright and balanced.

Using seasonal ingredients, like peaches and other sun-ripened fruits, can help play up the bounty of summer for all types of eating occasions. However, with a wide variety of available choices, it can be a dizzying task to select recipes you’ll want to make again and again.

This summer, Nature’s Intent Organic Apple Cider Vinegar and celebrity chef Candice Kumai – also known as the “Golden Girl of Wellness” – recommend these make-at-home recipes to help brighten and awaken the best flavors at your table.

“Apple cider vinegar is my favorite natural way to cook, look and feel my very best for all of summer,” Kumai said. “These recipes feature its powerful benefits and bright taste, which awaken summertime cooking.”

Kumai recommends her Carrot Beauty Noodles as a show-stopping side dish to accompany main courses throughout the summer, while a light and savory Miso Kale Caesar Salad can curb and satisfy appetites before dinner. Meanwhile, the fresh-and-fruity versatility of this Peach Smoothie means you can enjoy it at breakfast, as a nutritious midday snack or even for dessert.

All three recipes feature Nature’s Intent Organic Apple Cider Vinegar, which is raw, unfiltered, made with the mother and can be a chef’s secret ingredient to brighten and awaken taste buds to the true flavors of food by enhancing your favorite recipes during the summer or any time of year. Because it’s crafted with care, the clean, crisp flavors provide a difference you can see and taste while helping add a perfect sweet-and-sour balance to traditional meals as well as new favorites.

With so many fresh, delicious choices, summer is the perfect opportunity to make the most of flavors in almost anything you’re making, but selecting the right recipes and ingredients can be the first step toward truly soaking up the brightness of the season.

Find more tips and recipes for enjoying summer flavors at NaturesIntentVinegars.com, and find Nature’s Intent on Facebook, Instagram and Pinterest.

Carrot Beauty Noodles

Recipe courtesy of Candice Kumai
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 2

• 2          cups cooked brown rice or quinoa
• 3          tablespoons organic red miso paste
• 3          tablespoons Nature’s Intent Organic Apple Cider Vinegar
• 1/4       cup rice vinegar
• 2          tablespoons roasted sesame oil
• 2          teaspoons honey
• 2          teaspoons freshly grated ginger
• 2          tablespoons reduced-sodium tamari or soy sauce
• 9          cups spiralized carrots
• 2          cups shelled organic edamame
• 1          avocado, cubed
• 2          tablespoons fresh mint (leaves removed from stems)
• 2          tablespoons ground sesame seeds

1. Cook rice or quinoa according to package directions.
2. In medium mixing bowl, add red miso paste, apple cider vinegar, rice vinegar, roasted sesame oil, honey, ginger and tamari or soy sauce. Whisk well to combine. Add spiralized carrots, edamame and cooked rice or quinoa. Toss well to coat.
3. Garnish with avocado cubes, fresh mint leaves and ground sesame seeds.

Peach Smoothie

Recipe courtesy of Candice Kumai
Prep time: 5 minutes
Servings: 2

• 2 1/2    cups unsweetened almond milk
• 1/2       frozen banana
• 3/4       cup sweet-potato puree
• 3          cups frozen organic peaches
• 1/4       teaspoon freshly ground ginger
• 1/4       teaspoon cinnamon
• 1          scoop collagen powder
• 1-2       tablespoons Nature’s Intent Organic Apple Cider Vinegar

1. In blender, combine almond milk, banana, sweet-potato puree, peaches, ginger, cinnamon, collagen powder and apple cider vinegar; blend until smooth. Serve immediately.

Miso Kale Caesar Salad

Recipe courtesy of Candice Kumai
Prep time: 15 minutes
Cook time: 20 minutes
Servings: 2

Dressing:

• 1/4       cup tahini paste (ground sesame seed paste)
• 1/4       cup organic red or white miso paste
• 1/4       cup rice vinegar
• 1          teaspoon honey or maple syrup
• 3          tablespoons Nature’s Intent Organic Apple Cider Vinegar

Salad:

• 1          large bunch finely chopped curly kale, destemmed
• 1/2       cup (about 1 ear) raw white corn, shaved off cob
• 2          cups daikon radish (about 1/2 radish), peeled, halved and thinly sliced into half-moons
• 2          ripe avocados, halved, pitted, peeled and cut into 3/4-inch cubes
• 2          tablespoons baked hemp seeds

Optional toppings:

• 8          ounces wild salmon, grilled
• 8          ounces organic tofu, grilled and cubed

1. To make dressing: In medium mixing bowl, whisk tahini paste, organic miso paste, rice vinegar, honey and apple cider vinegar.
2. Add kale, corn and daikon radish. Toss well to coat with dressing.
3. Serve topped with cubed avocado, hemp seeds and salmon or tofu, if desired.

Source:  Nature’s Intent

Add healthy avocado for fresh, creamy flavor

(Family Features) For many, spring is an opportunity to hit refresh on many aspects of life, including what you eat. Rather than instituting a restrictive diet that forces you to cut back on your favorite snacks and dishes, consider making simple changes that can go a long way so you can enjoy the flavors of the season without sacrificing taste or eating less.

For example, Atkins offers a long-term, healthy lifestyle featuring a balanced approach of high-fiber carbohydrates, optimal protein and healthy fats, while focusing on reducing levels of refined carbohydrates, added sugars and “hidden sugars,” which are the carbohydrates that convert to sugar in the body – you can’t see them but your body does.

Fresh flavors abound during spring, and you can enjoy nature’s bounty while avoiding hidden sugars by selecting high-fiber, low-glycemic fruits and vegetables. For example, a single avocado contains 10 grams of dietary fiber in addition to healthy fat. Consider a menu comprised of recipes like Egg-Filled Avocado with Prosciutto, Avocado Kale Berry Smoothie Bowl and Thai Peanut Buddha Bowl.

Live Low-Carb

Find more inspiration, tips and recipes by seeking out additional resources like “Atkins: Eat Right, Not Less: Your Guidebook for Living a Low-Carb and Low-Sugar Lifestyle.” The book, filled with 100 whole-food recipes and simple solutions for living a low-carb lifestyle, contains a variety of meal plans, low-carb takes on classic comfort foods and tips for creating a low-carb kitchen. Readers can also learn about Atkins 100, a flexible and personalized low-carb lifestyle program.

Learn more about the benefits of a balanced, flexible, low-carb approach to eating at Atkins.com.

Thai Peanut Buddha Bowl

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 15 minutes
Total time: 30 minutes
Servings: 4

• Olive oil spray
• 2          skinless, boneless  chicken breasts  (12 ounces total)
• 4          cups baby spinach
• 1          ripe Hass avocado,  thinly sliced
• 1          medium zucchini,  cut into noodle  shapes
• 2          carrots, cut into  noodle shapes
• 2          radishes, thinly  sliced
• 8          sprigs cilantro

Dressing:

• 1/2       cup peanut butter
• 3          tablespoons coconut  milk
• 1          tablespoon fish sauce
• 2          teaspoons hot chili  sauce
• 2          garlic cloves, minced
• 1          tablespoon minced  fresh ginger
• 1          tablespoon sesame  oil
• 3          tablespoons hot  water

1. Heat oven to 400° F.
2. Coat small skillet with olive oil spray. Add chicken to skillet and cook 3-4 minutes, turning once or twice to brown chicken. Slide into oven and bake 6- 8 minutes, until chicken is cooked through and no longer pink in center when sliced with a knife. Set aside to rest 5 minutes then shred.
3. To make dressing: In large bowl, mix peanut butter, coconut milk, fish sauce, chili sauce, garlic, ginger, sesame oil and hot water. Whisk well until smooth.
4. Divide spinach and avocado among four bowls. Top with chicken, zucchini, carrots, radishes and cilantro. Drizzle with dressing and serve immediately.

Tip: If you don’t have a spiralizer, you can achieve the same effect by using a vegetable peeler to shave thin ribbons. You can also use a mandoline vegetable slicer then use a knife to cut the strips into thinner noodle-like strips.

Nutritional information per serving: 10.8 g net carbs; 427 calories; 18.1 g total carbs; 7.3 g fiber; 21.8 z protein; 30.7 g fat.

Egg-Filled Avocado with Prosciutto

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 15 minutes
Servings: 4

• 6          ounces watercress or baby spinach
• 2          tablespoons balsamic vinegar
• 8          large eggs
• 4          ripe Hass avocados, halved lengthwise and pitted
• olive oil spray
• 8          slices (about 4 ounces) prosciutto

1. Place the watercress or baby spinach in large bowl. Drizzle with balsamic vinegar and toss well. Divide among four small plates.
2. In large skillet, heat 2 inches water over medium heat until bubbles cover bottom and sides of pan. Crack eggs into small bowl (do not use eggs with broken yolks). When a few bubbles have broken surface of water, gently pour each egg into pan, leaving room between them.
3. Cook eggs, without stirring, until whites are just set and yolks are still runny, 2-3 minutes. Use rubber spatula to gently release eggs from bottom of pan, if necessary. Using slotted spoon, remove eggs from water and drain on paper towels.
4. Place poached egg in each avocado half. Coat medium skillet with olive oil spray. Heat skillet over medium heat and add prosciutto. Cook until crispy, about 2 minutes per side. Transfer two avocado-filled egg halves to each plate and serve immediately with two slices prosciutto.

Nutritional information per serving: 4.1g net carbs; 422 calories; 16 g total carbs; 11.9 g fiber; 18.5 g protein; 34 g fat.

Avocado Kale Berry Smoothie Bowl

Recipe courtesy of “Atkins: Eat Right, Not Less”
Active time: 10 minutes
Total time: 10 minutes
Servings: 2

• 1/3       cup plain protein powder
• 1          cup plain full-fat Greek yogurt
• 1/4       cup water
• 1/2       ripe Hass avocado
• 1          cup kale leaves
• 2          tablespoons chopped fresh mint
• 1          teaspoon stevia (sugar substitute)
• 1/2       cup fresh or frozen berries such as blackberries, strawberries or raspberries
• 2          tablespoons almond or walnut halves
• 2          tablespoons chia seeds

1. In blender, blend protein powder, yogurt, water, avocado, kale, mint and stevia until smooth then divide between two bowls.
2. Sprinkle berries, nuts and chia seeds over smoothies. Serve immediately.

Nutritional information per serving: 12.5 g net carbs; 356 calories; 24.2 g total carbs; 11.8 g fiber; 32.2 g protein; 15.6 g fat.

Source: Atkins

(Family Features) Fall is perfect for making time for fun before the busy holiday season – go for a fall picnic, visit your local orchard or pumpkin patch, and take advantage of all the flavors fall has to offer. Try these delicious, comforting, no-hassle fall ideas that won’t carve a big chunk out of your budget:

• The great taste of seasonal produce can stand on its own, adding star power to simple recipes. Baked pears or apples are a sweet, festive treat. Slice them in half and fill with walnuts, drizzle with honey and sprinkle with cinnamon. Bake until the sugars caramelize and fruits soften.

• Take on-the-go snacks to the next level by coating almonds or garbanzo beans in your favorite seasonal spices and baking until crispy.

No matter the season, trim time grocery shopping by relying on a one-stop-shop like ALDI. Whether you’re looking for a new pumpkin spice treat or need quality ingredients for your famous chili, you can find it all at wallet-friendly prices.

Find more tips and recipes for a hassle-free fall at ALDI.us.

Pumpkin Pie Smoothie Bowl

Recipe Courtesy of Chef Audrey, ALDI Test Kitchen

• 1/2       cup Baker’s Corner 100% Pure Canned Pumpkin
• 1/2       cup Friendly Farms Plain Nonfat Greek Yogurt
• 1/2       frozen banana
• 1/2       cup Friendly Farms Unsweetened Original Almondmilk
• 2          teaspoons Specially Selected 100% Pure Maple Syrup
• 1          teaspoon Stonemill Pumpkin Pie Spice

Optional garnishes:

• SimplyNature Flax Seed
• Southern Grove Chia Seeds
• Baker’s Corner Semi-Sweet Mini Morsels
• Southern Grove Chopped Pecans, toasted
• Apple slices
• SimplyNature Organic Ground Cinnamon

1. Blend canned pumpkin, yogurt, banana, milk, syrup and pumpkin pie spice until smooth. Transfer to serving bowl. Top with desired garnishes.          

Mini Pumpkin Parfait with Cranberry Caramel

Recipe courtesy of Chef Kates, ALDI Test Kitchen

• 1          package Cafe Bistro Spekulatius Spiced Cookies
• 1/2       cup Countryside Creamery Unsalted Butter, divided
• 1/2       cup packed Baker's Corner Brown Sugar
• 1/4       cup water
• 1          cup Sweet Harvest Whole Berry Cranberry Sauce
• 8          ounces Happy Farms Pumpkin Spice Cream Cheese Spread, softened
• 1/4       cup Baker's Corner Powdered Sugar
• 1          cup Baker's Corner 100% Pure Canned Pumpkin
• 8          ounces Friendly Farms Whipped Topping, divided

1. Place cookies in food processor and pulse to form fine crumbs. 
2. In medium saucepan, melt 1/4 cup butter. Add cookie crumbs and stir over medium heat 5 minutes, or until toasted. Remove from heat.
3. To make caramel: Bring brown sugar and water to simmer. Cook about 10 minutes, or until color changes to dark amber. Do not stir, but watch closely. Stir in cranberry sauce and remaining butter. Return to simmer and continue stirring until well combined and thickened slightly, 3-4 minutes. Remove from heat and let cool to room temperature.
4. Press warm cookie crumbs in bottom of small serving glasses, such as clear shot glasses, espresso cups, small bowls or parfait glasses. Set aside.
5. In medium bowl, beat cream cheese and powdered sugar until light and fluffy. Add pumpkin and continue mixing to combine. Gently fold in 6 ounces whipped topping.
6. To complete assembly, top crumbs with layers of cranberry caramel and pumpkin cream. Repeat layers, including crumbs, 2-3 times depending on glass size. Top each parfait with dollop of remaining whipped topping. Serve immediately or refrigerate up to 8 hours.

Source: ALDI

(Family Features) When the school year rolls around, switching from pool to school means finding simpler ways to kick off the day with healthy and nutritious options.

Preparing feel-good breakfasts can be as easy as picking and putting together the right ingredients, if you know where to buy them. At grocery stores like ALDI, parents can conveniently find choices they can feel good about feeding their families, including fresh produce and organic, non-GMO and gluten-free options. Parents can also shop easier knowing ALDI private label items – which make up 90 percent of its products – are free from certified synthetic colors, added trans fats and MSG.

After the shopping trip, try these make-ahead breakfast ideas to give the busy mornings a boost:

• Homemade energy bars are an easy breakfast option that can keep you fueled until lunch. For simple bars, heat coconut oil and vanilla in a saucepan until combined then transfer to a large bowl and mix with cashew butter, oats, dried fruits and granola. Press the mixture between two cookie sheets to flatten, refrigerate 2 hours and slice into bars.

• Portion out produce for daily breakfast smoothies. Seal each weekday’s smoothie ingredients in separate plastic bags and simply toss the ingredients in a blender each morning. Enjoy your smoothie in a tumbler or try something new, such as this Blackberry Avocado Smoothie Bowl.

• Use your slow cooker to make oatmeal. Before heading to bed, simply add milk, vanilla and your favorite sweetener to rolled oats and cook on low 7-8 hours. Include dried fruit to soak up moisture and provide a sweet, juicy addition. Or try these Morning Oasis Overnight Oats for a no-cook variation on traditional oatmeal for a quick, crunchy start to the day.

Make school mornings a breeze with more quick recipes at aldi.us.

Morning Oasis Overnight Oats

Recipe courtesy of Chef Michelle, ALDI Test Kitchen
Prep time: 10 minutes (plus overnight to set)
Cook time: 10 minutes
Servings: 3

• 1 1/2    cups Millville Quick Oats
• 1          teaspoon Southern Grove Chia Seeds
• 2          cups Friendly Farms Unsweetened Vanilla Almond Milk
• 1/8       teaspoon Stonemill Iodized Salt
• 3          tablespoons SimplyNature Organic Wildflower Honey, divided
• 1/4       cup SimplyNature Organic Quinoa, toasted
• 1/4       cup Southern Grove Whole Almonds, toasted
• 1          mango, sliced
• 1/4       cup chopped coconut
• .45       ounces Moser Roth Premium Dark Chocolate 70 percent Cocoa, shaved
• .45       ounces Moser Roth Premium Dark Chocolate 70 percent Cocoa, melted

1. Heat oven to 400° F.
2. In large mason jar, combine oats, chia seeds, almond milk, salt and 2 tablespoons honey. Refrigerate overnight.
3. In medium bowl, combine quinoa, almonds and remaining honey. Spread onto parchment-lined baking sheet. Bake 10 minutes. Remove, cooling completely and crumbling. Store in re-sealable bag overnight.
4. The next day, stir oats and pour desired amount into serving bowl. Top with mango, coconut, shaved chocolate and candied quinoa. Drizzle with melted chocolate.

Blackberry Avocado Smoothie Bowl

Recipe courtesy of Chef Audrey, ALDI Test Kitchen   
Prep time: 10 minutes
Servings: 1

• 3/4       cup blackberries
• 1/4       cup blueberries
• 1/4       cup Friendly Farms Plain Nonfat Greek Yogurt
• 3/4       cup Friendly Farms Unsweetened Original Almond Milk
• 1/2       avocado
• 1/2       frozen banana
• 1          teaspoon Stonemill Pure Vanilla
• 1          teaspoon SimplyNature Organic Wildflower Honey
• 2          teaspoons lime juice

Optional garnishes:

• SimplyNature Flax Seed
• Southern Grove Chia Seeds
• Southern Grove Sliced Almonds, toasted
• Blackberries
• Blueberries
• Lime zest

1. Place all ingredients in blender and blend until smooth. Transfer to serving bowl and add garnishes as desired.

Source: ALDI

(Family Features) Sliced or diced, grilled or blended, there are countless ways to prepare watermelon. With some fruits, half or more is wasted when you throw away the seeds and peel, but you may be surprised to learn that you can use an entire watermelon, including the rind, to make delicious and refreshing dishes.

Most people think of watermelon as a sweet, juicy snack perfect for hot summer days, but with its high water content (92 percent), the fruit is more than just tasty. It’s also an ideal way to keep your body hydrated. What’s more, the ability to use the entire fruit makes watermelon one of the most versatile and value-conscious options in the produce department.

An average watermelon consists of about 70 percent fruit and 30 percent rind. Hollowed out, the rind is an attractive way to serve any number of recipes, but the rind is actually edible, too, and can be stir-fried, stewed or pickled, or even enjoyed raw. This yummy slaw gets its distinctive crunch from the watermelon rind, which is packed with citrulline and arginine, two compounds that may aid in healthy blood flow.

Watermelon is also a flavorful substitute for tomatoes, as shown in this traditional Italian appetizer, and contains higher levels of lycopene than any other fresh fruit or vegetable per serving, according to award-winning nutrition author and registered dietitian Elizabeth Somer.

Additionally, it lends some sweetness to a spicy salsa and a refreshing twist on a summery salad. You can also try blending watermelon with other fresh fruits for a super smoothie or mixing it up with some adult libations (and don’t forget, you can transform the rind into a mini-keg in minutes; just add a pour spout).

Find more ideas for using every bite of fruit, juice and rind at watermelon.org.

Watermelon Caprese Salad with Balsamic Vinegar Reduction

Makes: 6 servings

• 12 slices watermelon cut into rounds or squares, approximately 3 inches wide and 1/2 inch thick, with seeds removed
• 1/2 cup balsamic vinegar
• 2 tablespoons honey
• 1/2 pound fresh mozzarella cheese, cut into 12 slices
• salt, to taste
• pepper, to taste
• 1/4 cup fresh basil leaves, loosely chopped
• 2 tablespoons extra-virgin olive oil
• 1 sprig basil, for garnish

1. Place watermelon slices on paper towels and cover with additional paper towels to absorb excess fluid.
2. In small saucepan over medium heat, add vinegar and honey. Stir to blend, bring to simmer and reduce heat. Stir occasionally until mixture is reduced by almost half. (Do not let reduce too far or allow to froth.) Set aside to cool slightly.
3. On large platter, place watermelon slices and top each with slice of cheese. Add salt and pepper, to taste, then sprinkle basil leaves evenly over top. Drizzle with olive oil, followed by reduced balsamic vinegar. Garnish with sprig of basil.

Tip: Use red and yellow watermelon for an extra pretty presentation.

Watermelon Rind Slaw

Makes: 4 one-cup servings

Dressing:

• 1/4 cup fat-free plain Greek yogurt
• 1/4 cup low-fat sour cream
• 1 1/2 tablespoons stone-ground mustard
• 1 tablespoon apple cider vinegar
• 4 teaspoons fresh lemon juice
• 1 tablespoon sugar
• 1 teaspoon poppy seeds
• 2 teaspoons olive oil
• salt, to taste
• pepper, to taste

Slaw:

• 4 cups grated watermelon rind (fruit and green peel removed)
• 1 cup grated carrot
• 1 1/2 cups diced fresh pineapple

1. In small bowl, blend Greek yogurt, sour cream, mustard, vinegar, lemon juice, sugar, poppy seeds, olive oil, salt and pepper thoroughly. Set aside.
2. Place watermelon rind on several layers of paper towels to soak up excess fluid.
3. In medium bowl, place dressing, rind, carrot and pineapple, and toss to thoroughly coat.

Watermelon Slice Ice Pops

Makes: 5-15 servings

• 5-15 watermelon slices, cut into triangular wedge shapes, about 1/2 to 1 inch thick, with seeds removed
• 5-15 ice pop sticks

1. Insert ice pop stick into rind of each slice.

Optional variation: After inserting sticks, freeze ice pops before serving.

Superfood Smoothie

Makes: 3 cups

• 2 cups cubed and seeded watermelon
• 1 cup fresh or frozen raspberries
• 1 cup raspberry kefir
• 2 tablespoons orange juice concentrate
• 2 tablespoons hemp
• 2 tablespoons agave syrup
• ice (optional)

1. Place watermelon, raspberries, raspberry kefir, orange juice concentrate, hemp, agave syrup and ice, if desired, in blender and blend until smooth.

Source: National Watermelon Promotion Board