(Family Features) Starting a journey toward better health and wellness can begin the same way you can (and should) start each day: with a nutritious breakfast. A morning meal loaded with nutrient-boosting flavor provides the foundation you need not only for the day at hand, but for a sustainable long-term eating plan, as well.

Consider this Sweetpotato Breakfast Bake as a budget-friendly way to feed your family with plenty of leftovers for days to follow. Full of eggs, bell peppers and turkey sausage, it’s a surefire crowd-pleaser that’s also loaded with shredded sweetpotatoes. According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood” because they’re rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health and may help prevent disease.

Plus, they offer both a natural sweetener and “sweet” flavor without added sugar to give homemade dishes a perfect touch of deliciousness. Ideal as a key ingredient in both simple and elevated recipes, sweetpotatoes can be prepared in several ways, ranging from cooked on the stove to baked, microwaved, grilled or even slow-cooked.

At your next breakfast or brunch get-together, share this fun fact: the North Carolina Sweetpotato Commission deliberately spells sweetpotato as one word after the one-word spelling was officially adopted by the National Sweetpotato Collaborators in 1989 to help avoid confusion between sweetpotaotes and equally unique, distinctive white potatoes in the minds of shippers, distributors, warehouse workers and consumers.

Visit NCSweetpotatoes.com to find more nutritious breakfast ideas to support your wellness goals.

Watch video to see how to make this recipe!

Sweetpotato Breakfast Bake

Recipe courtesy of Tessa Nguyen, RD, LDN, on behalf of the North Carolina Sweetpotato Commission
Prep time: 10 minutes
Cook time: 15 minutes
Servings: 12

•             Nonstick cooking spray
• 1          cup sweetpotatoes, shredded
• 1/2       cup cooked turkey sausage crumbles or cooked turkey bacon
• 1/4       cup green onions, sliced
• 1/2       cup bell pepper, diced
• 9          eggs, beaten
• 1/2       cup cheddar cheese, shredded
• 1/2       teaspoon black pepper

1. Heat oven to 400 F. Spray 13-by-9-inch baking dish with nonstick cooking spray.
2. Evenly spread sweetpotatoes, sausage or bacon, green onions and bell peppers in dish. Pour eggs carefully into baking dish. Sprinkle shredded cheese and black pepper over eggs.
3. Bake 15 minutes.
4. Slice into 12 pieces and serve hot.

(Family Features) Making sure your family members get a nutritious start to the day is an important job, and by focusing on a few wholesome ingredients, such as real milk, simple and healthful dishes can quickly become family favorites.

Each day should begin with a balanced breakfast, so when mornings get hectic and meal prepping isn’t possible, you can still start strong with a convenient, iconic pairing – cereal and real milk. Enjoyable on their own, real milk and General Mills Big G Cereals, like Honey Nut Cheerios, are even better together, delivering essential nutrients to help fuel the morning with the taste kids – and adults – can call a daily favorite.

In fact, dairy milk is the top food source of calcium, vitamin D and potassium, and cereal is the top food source of fiber – which are four nutrients of public health concern identified by the Dietary Guidelines for Americans. This nutritious breakfast combination costs only around 50 cents per serving – so parents can give their children nutrients they need without breaking the bank.

Another delicious breakfast option is a Cheesy Bacon-Broccoli Quiche, which offers 11 grams of protein per serving while introducing picky eaters to veggies in an appetizing way. If a busy schedule calls for an on-the-go option, real milk provides essential nutrients and can be blended into a Banana Breakfast Shake for a tasty and portable way to start the day.

About 90% of the U.S. population does not meet dairy recommendations outlined in the Dietary Guidelines for Americans. Most individuals would benefit by increasing intake of nutrient-dense, calcium-rich dairy milk. One 8-ounce glass of dairy milk contains almost as much calcium as six cups of kale and the same amount of protein found in 1 1/2 medium eggs, making real milk an easy and delicious way for your little ones to get important nutrients they need.

Visit milklife.com for more health-focused, simple and delicious family meal inspiration.

Cheesy Bacon-Broccoli Quiche

Servings: 6

• 1          package (10 ounces) frozen broccoli with cheese sauce
• 3          slices turkey bacon, chopped
• 1/2       cup white mushrooms, sliced
• 1/2       cup green onions, chopped
• 1          frozen prepared pie shell (9 inches)
• 4          eggs
• 1          cup fat free or low fat dairy milk
• 1/2       cup cheddar cheese, shredded

1. Preheat oven to 350 F.
2. In microwave, prepare broccoli and cheese sauce according to package directions; set aside to cool slightly.
3. In nonstick skillet over medium heat, cook bacon, mushrooms and green onions until bacon is cooked through and mushrooms are tender. Scatter bacon mixture in bottom of pie shell; place pie shell on baking sheet.
4. In bowl, whisk eggs and dairy milk then stir in broccoli and cheese sauce along with cheddar cheese. Pour custard into pie shell and bake 35-45 minutes, or until center is just set and knife blade comes out clean when inserted into center of quiche.
5. Let cool at least 10 minutes before cutting into wedges and serving.

Nutritional information per serving: 280 calories; 16 g fat; 6 g saturated fat; 160 mg cholesterol; 11 g protein; 22 g carbohydrates; 2 g fiber; 510 mg sodium; 150 mg calcium. Nutrition figures based on using fat free milk.

Banana Breakfast Shake

Servings: 2 (6 ounces milk per serving)

• 1 1/2    cups fat free or low fat dairy milk
• 1          frozen medium banana, peeled and sliced
• 1/2       teaspoon vanilla extract (optional)
• 1/4       teaspoon almond extract (optional)
• cinnamon, for garnish (optional)

1. In blender container, combine dairy milk, banana, vanilla extract and almond extract. Blend until smooth, about 20 seconds.
2. Pour into two glasses and garnish with sprinkle of ground cinnamon, if desired.

Nutritional information per serving: 120 calories; 0 g fat; 0 g saturated fat; 0 mg cholesterol; 7 g protein; 23 g carbohydrates; 2 g fiber; 100 mg sodium; 190 mg calcium. Nutrition figures based on using fat free milk.

 Photos courtesy of Getty Images

Source: MilkPEP

Bring new holiday traditions to life with a warm, wholesome morning meal

(Family Features) As the busy holiday season approaches, take time to relax and make family memories with a delicious breakfast at home. Bringing loved ones together doesn’t always need to involve an elaborate gathering. Sometimes, a warm, cozy morning meal is all you need.

With wholesome nutrition top of mind for many moms, incorporating milk into your family’s routine can be a simple way to get important nutrients like protein, calcium and vitamin D. When you use real, farm fresh, dairy milk in your favorite holiday recipes, you can feel good knowing that it provides a natural nutrient package that is hard to match in any other single food or beverage.

During this holiday season, bring the family together to enjoy savory comfort foods, like this homemade twist on classic hash browns. Made with ingredients you can feel good about, like nutritious milk, crisp vegetables and fresh herbs, this potato hash is sure to become a new favorite. It’s served with an 8-ounce glass of milk for an extra nutrient boost that helps everyone power through the busy holiday season.

For more recipes to bring the family together during the holiday season, visit milklife.com.

Garlic Herb Potato Hash

• 3          tablespoons unsalted butter
• 8          small red potatoes, skin-on and diced (about 3 cups)
• 1          red bell pepper, diced
• 3          teaspoons minced garlic
• 1          teaspoon fresh thyme, finely chopped, plus additional for topping
• 1          teaspoon fresh oregano, finely chopped, plus additional for topping
• 2          tablespoons all-purpose flour
• 2/3       cup milk
• 1/4       teaspoon salt
• 1/4       teaspoon pepper
• 2          slices low-sodium turkey bacon, cooked near crispy
• 1/4       cup finely grated reduced-fat sharp cheddar cheese

1. In large skillet over medium heat, melt butter then add potatoes, bell peppers, garlic, thyme and oregano, stirring occasionally until potatoes are fork-tender.
2. Sprinkle flour over potato mixture and stir to coat. Gradually stir in milk until sauce forms. Season with salt and pepper and stir in slices of turkey bacon. Sprinkle with cheddar cheese and cover, allowing to melt 1-2 minutes. Uncover and top with additional herbs, if desired, before serving.
3. Pair each serving with 8-ounce glass of milk.

Nutritional information per serving: 320 calories; 11 g fat; 6 g saturated fat; 45 mg cholesterol; 17 g protein; 38 g carbohydrates; 3 g fiber; 440 mg sodium; 434 mg calcium (45% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk. 

Source: MilkPEP

Hit a home run with essential nutrients for active kids

(Family Features) With summer in full force, kids are busy with physical activities and whether it’s little league baseball games, swim team or summer camp, they’re more active than ever. Moms, nutritionists and pediatricians alike know active kids and developing bones and muscles need essential nutrients to grow strong, but The Dietary Guidelines for Americans say most Americans, including children, actually aren’t getting enough fiber, calcium, vitamin D and potassium in their diets.

Moms can keep up by making sure kids fuel their bodies with proper nutrition and stay hydrated at the same time. As a drink kids already love the taste of, milk is a great choice when moms want to serve delicious and natural, high-quality protein for kids before sending them off on summer adventures. Many are also surprised to learn that milk can help hydrate after exercise due to its natural electrolytes and fluids.

Milk plays an important role for kids’ meals and snacks, providing three of the four nutrients most Americans, including kids, aren’t getting enough of (calcium, vitamin D and potassium), and it’s the top food source of these nutrients, to boot.¹ Plus, with 8 grams of protein per every 8-ounce glass, the farm-fresh beverage is a great way to help the whole family kick start the day.

One way to hit a home run for your kids is by stepping up to the breakfast plate with delicious baseball pancakes. Served with an 8-ounce glass of milk, this breakfast is the perfect combo to help kids fuel up with protein in the morning.

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

Home Run Pancakes

Servings: 4

• 1 cup all-purpose flour
• 1 teaspoon baking powder
• 1 teaspoon sugar
• 1/4 teaspoon salt
• 1 large egg
• 1 cup fat free milk
• 1/4 teaspoon vanilla extract
• nonstick cooking spray
• 8 strips low-sodium turkey bacon (optional)
• 2-3 tablespoons raspberry or strawberry syrup (optional)

1. Whisk together flour, baking powder, sugar and salt. Mix egg, milk and vanilla separately. Add wet ingredients to dry ingredients and whisk gently until just combined.
2. Heat griddle or skillet to medium heat and grease lightly with cooking spray.
3. Using 1/3-cup measuring cup for each pancake, pour batter onto pan. Cook until bubbles form and edges start to look dry then flip and cook another 30-45 seconds.
4. Cook bacon on griddle 3-4 minutes on each side, if desired, until desired crispiness is achieved.
5. Place cooked bacon next to pancakes for “baseball bats.” If desired, drizzle syrup onto pancakes to make baseball stitching.
6. Pair each serving with 8-ounce glass of milk.

Nutritional information per serving: 240 calories; 1.5 g fat; 55 mg cholesterol; 15 g protein; 40 g carbohydrates; 1 g fiber; 420 mg sodium; 454 mg calcium (45% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

¹Fulgoni VL, Keast DR, Quann EE, Auestad N. Food sources of calcium, phosphorus, vitamin D, and potassium in the U.S. The FASEB Journal. 2010;24:325.1.

Source: MilkPEP