(Family Features) Getting kids up and out the door is a challenge all on its own, and on those busy school mornings when nothing seems to run smoothly, healthy breakfasts can go by the wayside. While it’s widely recognized as the most important meal of the day, that doesn’t always mean you have time to sit down and enjoy it.

Solving your morning rush with grab-and-go breakfasts you can make ahead of time accomplishes both goals at once: staying on schedule and fueling your kiddos (and yourself) for the day ahead. These delicious and nutritious recipes come from Healthy Family Project’s 2024 Back to School Campaign, which is raising $12,000 for the Foundation for Fresh Produce to support children’s accessibility to fresh fruits and vegetables.

These Mixed Berry Whole-Wheat Muffins are a perfect solution when you need to hustle out the door. As a healthy, delicious treat kids can take with them to school or eat during the commute, they’re quick and easy to make. Loaded with blueberries – a bona fide superfood that’s high in fiber, low in calories and high in vitamin C, potassium and vitamin K – you may even need to make a double batch so you have plenty for breakfasts and after-school snacks.

With a simple graham cracker crust and creamy Greek yogurt filling, Mandarin Orange No-Bake Tarts offer another refreshing, kid-friendly morning meal. They can help you start your day on the right foot whether you’re short on time or able to eat a quick bite together as a family.

Discover more ways to manage school-day schedules with easy, nutritious recipes at healthyfamilyproject.com.

Mixed Berry Whole-Wheat Muffins

Recipe courtesy of Healthy Family Project
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 12

• 1 1/4 cups white whole-wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/8 teaspoon salt
• 1 large egg
• 1/2 cup maple syrup
• 2 teaspoons vanilla extract
• 3/4 cup plain nonfat Greek yogurt
• 3/4 cup unsweetened applesauce
• 1/2 cup chopped strawberries
• 1/2 cup blueberries

1. Preheat oven to 400 F. Grease muffin pan and set aside.
2. In medium bowl, whisk flour, baking powder, baking soda and salt. In separate large bowl, mix egg, maple syrup, vanilla, yogurt and applesauce.
3. Add dry ingredients to wet ingredients and stir until just combined. Do not overmix. Fold in strawberries and blueberries.
4. Pour batter into prepared muffin tin, filling cups about 3/4 full.
5. Bake 15 minutes, or until tops are golden brown and toothpick inserted in center comes out clean.
6. Remove from oven and let cool in muffin tin 5 minutes before removing.

Mandarin Orange No-Bake Tarts

Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Freeze time: 1 hour

• 1 cup graham cracker crumbs
• 2 tablespoons butter, melted
• 1 cup plain nonfat Greek yogurt
• 1 teaspoon vanilla extract
• 2 tablespoons honey or maple syrup
• 4 mandarin oranges, peeled and segmented

1. In bowl, mix graham cracker crumbs with melted butter.
2. Press mixture into bottom of individual mini tart pans or mini muffin tin. Refrigerate crusts to set while preparing filling.
3. In bowl, combine Greek yogurt, vanilla and honey or maple syrup. Mix well.
4. Spoon yogurt mixture into chilled crusts.
5. Freeze tarts at least 1 hour. Top with mandarin segments.

 Source: Healthy Family Project

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

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

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

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

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

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

Green Tea Berry Banana Smoothies

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

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

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

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

Green Tea Mojito Mocktails

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

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

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

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

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

Sparkling Green Tea Cranberry Spritzers

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

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

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

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

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

Source: American Heart Association

(Family Features) Resisting the weeknight urge to call for takeout or order delivery starts with an approachable at-home menu with recipes you can prep in an instant. Especially during back-to-school season when schedules are jam-packed with activities, easy meals and desserts you can rely on allow you and your loved ones to ease tension in the kitchen.

Simplicity is the key to putting dinner on the table in 30 minutes or less, and these Taco Salad and Taco Mac and Cheese recipes offer mealtime solutions that make cooking duty a breeze. Make all that classroom effort worth it with a kid-friendly dessert you can prepare over the weekend and keep refrigerated for weeknight treats with these No Bake Dragon Fruit Cheesecake Bars.

Find more recipe ideas to simplify hectic back-to-school schedules at Culinary.net.

Make Dinner Happen in 30 Minutes

If you’re looking for a go-to meal for your hungry family, search no more. This Taco Salad calls only for pantry staples so you can spice up busy evenings in just half an hour.

Visit Culinary.net for more quick dinner solutions.

Taco Salad

Recipe courtesy of "Cookin' Savvy"
Total time: 30 minutes
Servings: 6

• 1 pound ground beef
• 1 can (15 ounces) black beans
• 1 can (15 ounces) corn
• 2 cans (14 ounces each) diced tomatoes with chilies
• 1/2 cup half-and-half or milk
• 2 tablespoons onion powder
• 2 tablespoons garlic powder
• 2 tablespoons mesquite seasoning
• 1 tablespoon black pepper
• salt, to taste
• 1 lime, juice only
• 1 cup chopped cilantro
• romaine lettuce
• 2-3 cups shredded cheese
• 1 tub (16 ounces) sour cream
• crushed tortilla chips

1. In pan over medium heat, brown beef until cooked through; drain. Add black beans and corn. Stir in tomatoes with juices and half-and-half. Add onion powder, garlic powder, mesquite seasoning and pepper. Season with salt, to taste. Bring to simmer.
2. Add lime juice; stir. Sprinkle with cilantro.
3. Wash and chop lettuce. Place cheese and sour cream in bowls for toppings.
4. On plates, top crushed tortilla chips with meat sauce, lettuce, cheese and sour cream, as desired.

A Sweet Treat to Make School Days Special

Sometimes a long day in the classroom and tough homework assignments call for a cool treat. Rewarding all that studying can be a cinch with a no bake cheesecake bar that lasts throughout the week.

These No Bake Dragon Fruit Cheesecake Bars allow you to keep things cool in the kitchen without cranking up the oven. Plus, they’re made with C&H Sugars that are perfect for adding a little something special to school days.

Find more back-to-school desserts at chsugar.com.

No Bake Dragon Fruit Cheesecake Bars

Prep time: 35 minutes
Rest time: 6 hours
Yield: 16 bars

Crust:

• 1 1/2 cups graham cracker crumbs
• 6 tablespoons unsalted butter, melted
• 2 tablespoons C&H Light Brown Sugar
• 1 pinch salt

Bars:

• 1 small fresh dragon fruit, peeled and cubed small
• 1/4 cup C&H Granulated Sugar
• 12 ounces cream cheese, at room temperature
• 1 1/2 cups C&H Powdered Sugar
• 2 teaspoons pure vanilla extract
• 1 cup plain Greek yogurt, full fat, at room temperature
• 1/2 cup heavy whipping cream, cold

1. To make crust: Line 8-by-8-inch baking pan with parchment paper. Leave 2-inch overhang of paper on both sides. In medium bowl, mix graham cracker crumbs, butter, brown sugar and salt until well combined. Pour mixture into prepared pan and press into even layer. Place in freezer.
2. To make bars: In small saucepan over medium heat, cook dragon fruit and granulated sugar until sugar is completely dissolved, dragon fruit is soft and mixture reduces in size, 10-12 minutes, stirring occasionally. Remove from heat and cool completely.
3. In large bowl, beat cream cheese until soft. Add powdered sugar and mix until fluffy. Scrape sides of bowl. Add vanilla and yogurt. Beat until combined.
4. In separate bowl, beat heavy whipping cream until stiff peaks form. Fold cream into cream cheese mixture. Pour half of mixture into prepared crust. Add 5 tablespoons dragon fruit mixture to remaining cream cheese batter. Mix until well combined. Pour over plain cream cheese mixture. Place in refrigerator to set at least 6 hours, or overnight.
5. Cut into 16 bars.

Spice Up Weeknights

Macaroni and cheese is a beloved comfort food that’s easy to make on busy weeknights. With just a few extra ingredients and steps, you can turn boxed mac and cheese into a filling dinner.

To make this Taco Mac and Cheese, simply prepare your favorite boxed mac and cheese according to the package instructions and stir fry the meat and vegetables together. (Hint: You can even chop vegetables the night before to make cooking the next day even easier.) Then add taco seasoning and combine for a new take on a classic dish.

Visit Culinary.net to find more quick and simple recipes.

Taco Mac and Cheese

• 1 box macaroni and cheese
• 1/4 cup milk
• 4 tablespoons butter
• 1 pound ground turkey
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 orange bell pepper, diced
• 1 onion, diced
• 2 teaspoons taco seasoning

1. Prepare boxed mac and cheese with milk and butter according to package instructions.
2. In skillet, brown ground turkey over medium heat. Add bell peppers and onion. Add taco seasoning.
3. Stir turkey mixture with mac and cheese to combine.

 Source: C&H Sugar

(Family Features) As patriotic parties roll on throughout the day and fireworks light up the night, Fourth of July fun calls for favorite snacks that complement the excitement. Whether you’re a pyro or prefer to leave the fiery entertainment to the experts, one thing you can take charge of is the dessert table.

Summer is a perfect time to make fruit the star of the show, and Fourth of July is no exception. These special occasions can be uplifted with the aroma and flavor of Envy Apples, a leading apple variety that offers an invitation to guests to savor memorable moments together.

Their versatility makes them ideal for sweet treats like these Apple and Berry Cream Cheese Tarts for a patriotic touch with red, white and blue pops of color. These tasty bites are shareable, handheld and festive, making them a savvy solution that keeps entertaining simple.

Just combine cream cheese, powdered sugar, vanilla and milk, pipe onto baked tart shells and top with raspberries, blueberries and star-shaped apple cutouts. Better yet, you can even swap out raspberries for preferred red fruits like strawberries or cherries, if desired.

If all the planning and entertaining leaves you short on time, turn to these Patriotic Apple “Donuts” that swap out traditional dough for thick, round apple slices topped with cream cheese and sprinkles. With just a few ingredients, you can slice the apples then let little ones in on the fun by spreading the cream cheese and decorating with sprinkles.

The craveable texture and crunch of Envy Apples provides balanced sweetness for these favorite desserts and beyond, giving guests the ultimate apple experience for all your Fourth of July festivities. They’re an appealing backdrop for pops of red and white in patriotic recipes as their flesh remains whiter longer, even after cutting or slicing, so they look fresh and delicious throughout the holiday.

To find more Fourth of July salads, main courses, sides and desserts, visit EnvyApple.com.

Apple and Berry Cream Cheese Tarts

• 1 cup diced raspberries
• 4 tablespoons sugar, divided
• 1 cup halved blueberries
• 1 package cream cheese, softened
• 1/2 cup powdered sugar
• 1 teaspoon vanilla extract
• 1/4 cup milk
• 12 frozen mini tart shells, approximately 2 inches in diameter
• 3 Envy Apples, cut into 12 large slices (around cores)

1. In bowl, stir raspberries and 2 tablespoons sugar. In separate bowl, stir blueberries and remaining sugar. Let sit 30-60 minutes.
2. Beat together cream cheese, powdered sugar, vanilla and milk. Spoon into piping bag and cut off small part of tip.
3. Bake tart shells according to package directions. Once baked and cooled, fill halfway with cream cheese mixture.
4. Using small star cookie cutter, cut shapes from apple slices.
5. Top half of each tart with spoonful of raspberries and other half with blueberries. Top each with apple star and repeat with remaining ingredients.

Patriotic Apple “Donuts”

Servings: 6

• 2 Envy Apples
• 2/3 cup whipped cream cheese
• 6-10 tablespoons red, white and blue sprinkles

1. Cut apples horizontally to create thick, round slices. Use round cookie cutter to remove apple cores.
2. Spread cream cheese on "donuts." Top with sprinkles.

(Family Features) In a world of packed schedules and boring food, it can feel like doing the healthy thing means giving up some of what makes you happy – like treats and flavors you love. Choosing health shouldn’t mean restricting yourself; everyone deserves a treat now and again.

Try incorporating better-for-you ingredients into your favorite indulgences. Look for convenient, ready-to-use products, like Premier Protein High Protein Shakes, to help infuse the nutrition you need with the joy you deserve. With 30 grams of protein, 160 calories and 1 gram of sugar, the shakes make it easy to take the first step and keep that momentum going, adding nutrient-dense protein to nearly any recipe.

In addition to a smooth, creamy texture, each shake delivers 24 vitamins and minerals including vitamins C and E, which help support a healthy immune system as part of a healthy diet and lifestyle. With 11 flavors – including strawberries & cream and chocolate – there’s an impossibly indulgent option for everyone to make a healthy life a happy endeavor through recipes like Peanut Butter Jelly Ice Cream and Chocolate Ice Cream with “Caramel” Sauce.

Find more information and recipes at PremierProtein.com or on Instagram.

Peanut Butter Jelly Ice Cream

Servings: 12

• 1 cup whole milk
• 1/2 cup Premier Protein Strawberries & Cream Protein Shake
• 1/4 cup packed brown sugar
• 1/2 teaspoon salt
• 1 large egg, lightly beaten
• 2/3 cup creamy peanut butter
• 2 cups heavy whipping cream
• 2 teaspoons vanilla extract
• 1/2 cup sugar-free strawberry jelly

1. In large, heavy saucepan, heat milk, protein shake, brown sugar and salt until bubbles form around sides of pan. Whisk small amount of hot mixture into egg. Return to pan, whisking constantly.
2. Cook and stir over low heat until mixture thickens and coats back of spoon. Remove from heat; whisk in peanut butter. Quickly transfer to bowl; place in ice water and stir 2 minutes. Stir in cream and vanilla. Press wax paper onto surface of custard. Refrigerate several hours or overnight.
3. Fill cylinder of ice cream freezer 2/3 full; freeze according to manufacturer's directions.
4. When ice cream is frozen, spoon into freezer container, layering with jelly; freeze 2-4 hours before serving.

Nutritional information per serving: 271 calories; 23 g total fat; 11 g saturated fat; 0 g trans fat; 72 mg cholesterol; 205 mg sodium; 13 g total carbohydrates; 1 g dietary fiber; 8 g total sugars; 6 g protein.

Chocolate Ice Cream with “Caramel” Sauce

Recipe courtesy of "Chelsea's Messy Apron"
Servings: 8

• 1 large sweet potato
• 1 bag (10 ounces) dark chocolate chips, plus additional for topping (optional)
• 2 teaspoons pure vanilla extract
• 1/2 teaspoon fine sea salt
• 1/4 cup coconut sugar
• 1 Premier Protein Chocolate Protein Shake

"Caramel" Sauce:

• 3 tablespoons coconut oil (measured when solid)
• 3 tablespoons real maple syrup
• 1 1/2 tablespoons almond butter
• 1/8 teaspoon fine sea salt
• 1/4 teaspoon pure vanilla extract

1. Wash and scrub sweet potato. Pierce with fork several times. Place on microwave-safe plate and microwave 5 minutes; flip and microwave 5 minutes. Allow to cool.
2. In microwave-safe bowl, microwave chocolate chips in 20-second increments, stirring between each increment until smooth and melted. Set aside.
3. Remove sweet potato skin and thoroughly mash. Pack into 3/4 cup measuring cup. Place in large blender.
4. Add melted chocolate to blender along with vanilla, sea salt, coconut sugar and chocolate protein shake.
5. Place lid on blender and blend on high at least 1 minute, or until ingredients are smooth and incorporated.
6. Transfer to ice cream maker and prepare according to manufacturer's directions then transfer to airtight container and freeze 2-3 hours.
7. To make "caramel" sauce: In microwave-safe bowl, microwave coconut oil and syrup 30 seconds. Stir and microwave 30 seconds, or until melted and smooth. Stir in almond butter and whisk until smooth. Add sea salt and vanilla extract; whisk to combine.
8. Set "caramel" sauce aside at room temperature about 30 minutes. Top ice cream with sauce and additional chocolate chips, if desired.

Nutritional information per serving: 346 calories; 18 g total fat; 11 g saturated fat; 5 mg cholesterol; 219 mg sodium; 40 g total carbohydrates; 4 g dietary fiber; 31 g total sugars; 7 g protein.

Source:

Premier Protein

(Family Features) Few things go together quite like fresh spring air, warm sunshine and a menu made up of delicious brunch bites. Whether you’re hosting a crowd or simply gathering your loved ones around the family table for quality time together, a menu of morning favorites can appease appetites of all kinds.

From sweet to savory and back again, you can turn your mid-morning meal into a full-blown feast with a menu made up of pleasing dishes such as this French Toast Casserole, which can serve as a make-ahead twist on the breakfast classic; customizable Breakfast Burritos that pack a protein punch; and a bite-sized treat like Double Chocolate Chip Mini Muffins for a sweet finishing touch to any brunch occasion.

Find more recipes to inspire your next brunch menu at Culinary.net.

Warm Up with a Fresh Casserole

An exciting twist on a breakfast classic, it’s hard to beat this French Toast Casserole when putting together your brunch spread. Crisp on top while soft and moist in the middle, it comes fresh out of the oven with the aroma of maple syrup and pecans that will have the whole house eager for a bite. It’s easy enough to make fresh in the morning but can also be prepared the night before so all you have to do is add the topping and pop it in the oven.

French Toast Casserole

• 1 loaf French bread (about 1 1/2 pounds), cut into 1-inch cubes
• 5 large eggs
• 1 1/2 cups unsweetened milk
• 2 tablespoons brown sugar
• 2 teaspoons vanilla extract
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon sea salt
• maple syrup, for serving

Topping:

• 2 tablespoons unsalted butter or coconut oil, melted
• 2 tablespoons brown sugar
• 1/2 cup chopped pecans
• 1 cup frozen strawberries
• 1 cup frozen blueberries
• confectioners' sugar, for dusting

1. Grease 9-by-13-inch baking dish. Place bread cubes in baking dish. In large bowl, whisk eggs, milk, brown sugar, vanilla, cinnamon, nutmeg and salt. Pour mixture evenly over bread cubes.
2. If making casserole ahead, cover baking dish and refrigerate overnight. If baking immediately, let stand 30 minutes at room temperature to allow bread to soak up egg mixture.
3. Preheat oven to 350 F.
4. To make topping: Drizzle casserole with melted butter and sprinkle with brown sugar and pecans. Top with strawberries and blueberries.
5. Cover and bake 35 minutes then uncover and bake 10-20 minutes, or until topping is browned and egg mixture has mostly set.
6. Remove from oven, cover loosely with foil and let stand 10 minutes. Dust with confectioners' sugar. Serve with maple syrup.

Brunch with a Powerful Punch

When you’re craving something hearty and rich, switch up your brunch habits with wholesome and filling Breakfast Burritos. With protein to keep you full, veggies for a touch of added nutrition and hot sauce to pack a powerful punch of flavor in every bite, this hearty recipe will keep you full and bursting with energy until your next meal. Plus, they’re easy to make in a matter of minutes and totally customizable to accommodate every palate.

Breakfast Burritos

Servings: 4

• 2 teaspoons canola oil
• 1 small red onion, diced
• 1 red bell pepper, seeded and diced
• 1 can black beans, drained and rinsed
• 1/4 teaspoon red pepper flakes
• salt, to taste
• pepper, to taste
• 4 eggs
• 4 egg whites
• 1/2 cup shredded pepper jack cheese
• nonstick cooking spray
• 4 flour tortillas
• 1/4 cup sour cream
• 1/4 cup salsa
• 1 large tomato, seeded and diced
• 1 avocado, sliced
• hot sauce (optional)

1. In large skillet, heat canola oil over medium heat. Add red onion and red bell pepper; cook 8 minutes. Add black beans and red pepper flakes; cook 3 minutes. Season with salt and pepper, to taste. Transfer to dish.
2. In medium bowl, whisk eggs and egg whites. Stir in cheese until combined. Heat large skillet over low heat, add egg mixture and scramble 3 minutes, or until cooked through.
3. Spread sour cream over tortilla. Spread salsa over sour cream. Spoon 1/4 bean mixture over salsa. Spoon 1/4 scrambled eggs over bean mixture. Top with diced tomatoes and avocado. Drizzle with hot sauce, if desired. Roll-up burrito. Repeat three times with remaining ingredients and serve.

Bite-Sized Chocolate Delights

Flavorful French toast, filling breakfast burritos and favorite fruits make a feast to look forward to, but no brunch spread is complete without a chocolatey bite to cap off the meal. In fact, make it a double.

These Double Chocolate Chip Mini Muffins offer a combination of two kinds of rich chocolate complemented by the caramel notes of C&H Light Brown Sugar for an irresistible dessert in bite-sized form. Tiny, tasty treats are a perfect way to send guests off with one sweet final bite.

Visit chsugar.com to find more delectable dessert recipes.

Double Chocolate Chip Mini Muffins

Muffin Batter:

• 2          cups all-purpose flour
• 1/2       cup unsweetened cocoa powder
• 1          teaspoon baking soda
• 1/2       teaspoon salt
• 1          package (10 ounces) mini semi-sweet chocolate chips
• 2          large eggs
• 1/2       cup C&H Light Brown Sugar, packed
• 1/2       cup C&H Granulated Sugar
• 3/4       cup sour cream
• 1/2       cup vegetable oil
• 1/2       cup whole milk
• 1/2       teaspoon instant espresso (optional)
• 2          teaspoons vanilla extract
• 2          tablespoons flaked sea salt (optional)

1. Preheat oven to 350 F. Line mini muffin pan with mini cupcake liners.
2. In large mixing bowl, use whisk to combine flour, cocoa powder, baking soda and salt. Add chocolate chips and stir to ensure chocolate chips are coated in flour mixture.
3. In separate large mixing bowl, use wire whisk to whisk eggs and sugars until ingredients are combined and sugars are dissolved. Add sour cream, oil and milk. Whisk again to combine. If using espresso powder, add to vanilla then add to wet ingredients. Whisk vanilla espresso mixture into other liquid ingredients.
4. Pour liquid ingredients on top of dry ingredients. Using rubber spatula, mix until just combined, being careful to not overmix. Batter should be thick and shiny.
5. Using tablespoon or two spoons, spoon muffin batter into liners. Batter should be filled almost to top of each liner. Top each muffin with flaked sea salt before baking, if desired.
6. Bake muffins on center rack 6 minutes. Rotate pan and bake 6 minutes, or until toothpick inserted in muffin comes out clean. Once muffins finish baking, place muffin pan on cooling rack to cool completely.

(Family Features) The foundation of healthy eating may include nutritious breakfasts, lunches and dinners, but just as important are the snacks in-between meals. Regardless of when or where you snack, encourage better-for-you eating habits with nutritious nibbles to power through your day.

According to an online survey conducted among 1,000 Americans ages 18 and older across the U.S. by Wakefield Research on behalf of the American Pecan Promotion Board, Americans love snacks, and reach for them an average of three times a day.

However, where and when those snacks are eaten can vary from on the move to on the couch, from sunrise to after bedtime. Nearly a third (30%) of respondents are munching on snacks while in bed, calling it their favorite snacking spot. However, only 35% of their snack choices are considered healthy.

Fueling busy days can be easy with an option like pecans. According to the survey, 66% of snackers enjoy pecans on their own with 58% eating them as part of a trail mix. If you’re among the 50% who reach for a snack in the late afternoon, you can turn to nutritious, satisfying solutions to indulge afternoon cravings without the guilt. With pleasing crunch, comforting creaminess and a satisfying chew, pecans are the “no sacrifice” nut that can punch up your routine with both delicious taste and plant-based nutrition.

Just a handful of pecans – about 19 halves – provides a good source of fiber, thiamin and zinc and an excellent source of copper and manganese, a mineral that’s essential for metabolism and bone health. They also provide a mix of protein and good fats – 18 grams of unsaturated fat, including oleic acid, and only 2 grams of unsaturated fat – to help keep you full and energized throughout the day.

As an added bonus, their versatility and easy-to-pair profile makes them a perfect ingredient in recipes you can prepare in a cinch. For bite-sized treats that are packed with flavor and perfect for snack time, these Pecan Chickpea Cookie Dough Bites swap out flour and sugar in favor of blended pecans, chickpeas, vanilla extract, cinnamon and sea salt with dark chocolate chips folded in for a sweet finishing touch.

Or you can simply toss warm pecans with olive oil and sea salt in this Roasted Pecans recipe for a grab-and-go snack that can be prepared in advance without worrying about spoiling. Another benefit of pecans: They can be stored in the refrigerator for up to 9 months or frozen up to 2 years, giving them a longer shelf life than many pantry favorites. Plus, they can be thawed and refrozen without losing flavor or texture.

To find more surprisingly delicious nutritional facts or recipe inspiration, visit EatPecans.com.

Pecan Chickpea Cookie Dough Bites

Recipe courtesy of Dawn Jackson Blatner, RDN, on behalf of the American Pecan Promotion Board
Prep time: 10 minutes
Servings: 24

• 1 cup raw pecan pieces
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 tablespoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/2 teaspoon sea salt
• 1/2 cup dark chocolate chips

1. In blender or food processor, blend pecan pieces, chickpeas, vanilla extract, cinnamon and sea salt 3-5 minutes, scraping down sides occasionally, until smooth and creamy.
2. Fold in dark chocolate chips.
3. Form into 24 cookie dough balls. Eat as-is; no baking required.

Note: Store leftovers in airtight container in refrigerator 5 days or freeze up to 3 months.

Roasted Pecans

Recipe courtesy of the American Pecan Promotion Board
Prep time: 40 minutes
Cook time: 35 minutes
Servings: 8

• 2 1/4 cups raw pecan halves
• 2 teaspoons olive oil or pecan oil
• 1 teaspoon flaky sea salt

1. Preheat oven to 300 F.
2. Place pecans on baking sheet and bake 15 minutes.
3. In heat-proof bowl, toss warm pecans with olive oil and sea salt, crushing larger salt grains with fingers while sprinkling.
4. Return pecans to baking sheet in single layer and bake 20 minutes, or until slightly browned and dry. Remove from oven and cool on baking sheet.

Note: Store pecans in airtight container in refrigerator up to 9 months or freeze up to 2 years. Pecans can be thawed and frozen repeatedly without loss of flavor or texture.

Source: American Pecan Promotion Board

(Family Features) A smooth, fruity smoothie provides a delicious way to start your morning strong, add much-needed afternoon energy or cap off a successful day as a better-for-you dessert. The next time you crave a tasty treat, turn to this Tropical Boba Smoothie for a little sip of paradise.

Thicker than traditional boba tea, this tropical-inspired solution features a creamy blend of pineapple, mango, strawberries and coconut served over shiny black boba pearls. With a splash of milk and dollop of plain Greek yogurt, it also boasts the benefits of dairy that are fundamental to good nutrition.

In fact, a balanced diet includes a variety of foods – like dairy – to get essential nutrients and is important to maintain healthy gut and immune function and optimize overall wellness.

Visit MilkMeansMore.org to find more nutritious recipe ideas.

Watch video to see how to make this recipe!

Tropical Boba Smoothie

Recipe by Marcia Stanley, MS, RDN, culinary dietitian, on behalf of Milk Means More
Total time: 10 minutes
Servings: 1

• 1          pack (2.12 ounces) instant brown sugar boba
• 1 1/2    cups frozen mixed pineapple, mango and strawberries
• 1/2       cup milk (whole or 2%)
• 1/4       cup plain Greek yogurt (5%, 2% or fat free)
• 1          tablespoon honey
• 1/4       teaspoon coconut extract or vanilla

1. Prepare boba according to package directions.
2. In blender, combine fruit, milk, yogurt, honey and coconut extract. Cover and blend until nearly smooth.
3. Place boba in 14-16-ounce glass. Pour fruit mixture over top. Serve.

Source: United Diary of Michigan

(Family Features) If your goals for 2024 include a healthier lifestyle and added nutrition, your mission is likely to start with a refreshed menu. Add a few newfound favorites to this year’s rotation like wraps, salads and smoothies to power each day and propel yourself toward wellness success.

These easy-to-make, better-for-you recipes offer simple solutions to keep your goals on track without taking flavor off the table. Begin busy days with an energy boost from a Strawberry Oatmeal Smoothie then tackle lunchtime cravings or make family dinner a cinch with BLT Wraps with Avocado Spread. For a hearty salad to pair with favorite meals or enjoy all on its own, this Roasted Cauliflower and Potato Spinach Salad is an ideal way to make 2024 your best year yet.

Visit Culinary.net to discover more nutritious solutions in the new year.

Wrap Your Way to a Nutritious Year

Planning and executing a more nutritious menu can often be thwarted by lunchtime cravings or busy weeknights that leave little time to cook at home. Rather than giving in to those takeout temptations, turn to easy recipes you can create yourself with just a few simple, on-hand ingredients.

Grab tortillas out of the pantry and a few favorites from the refrigerator to make these BLT Wraps with Avocado Spread, which are perfect for meal-prepping weekday lunches or whipping up at a moment’s notice for a family dinner. Bacon, a nearly unanimous favorite, teams up with a homemade avocado spread, lettuce and tomatoes for fresh taste without the hassle.

For a satisfying meal without leaving behind health goals, serve with a hearty salad or Spanish rice and banana peppers on the side.

BLT Wraps with Avocado Spread

Servings: 4

• 8 slices bacon
• 1 avocado, peeled and pitted
• 1/4 cup sour cream
• 1 lime, juice only
• 1/2 teaspoon hot sauce
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 4 flour tortillas
• 4 large red leaf lettuce leaves
• 2 large tomatoes, cut into 1/4-inch slices
• Spanish rice (optional)
• banana peppers (optional)

1. In large skillet, cook bacon until crispy. Drain on plate lined with paper towels. Set aside.
2. In medium bowl, mash avocado, sour cream, lime juice, hot sauce, Worcestershire sauce and salt with fork until combined and smooth.
3. Spread thin layer of avocado mixture over tortillas. Layer with lettuce leaves, tomatoes and bacon. Fold sides up and roll.
4. Serve with Spanish rice and banana peppers, if desired.

Fresh Flavors for the New Year

If you’re among those looking to set goals and wellness intentions for the new year, it’s important to equip yourself with the right tools, whether information or inspiration, to help support you on your journey toward a healthier lifestyle. That can start with something as easy as elevating your menu and the ingredients you keep on-hand.

For example, Fresh Express offers more than 100 varieties of fresh, healthy and convenient ready-to-eat salads, including the French Blue Cheese Salad Kit, which combines a nutrient-dense salad mix of fresh baby spinach, spring mix, red cabbage and carrots, and is enhanced with aromatic blue cheese, crunchy garlic brioche croutons and a savory French blue cheese dressing. Available in the refrigerated produce department, the kit can be paired with better-for-you ingredients like roasted cauliflower and seasoned potatoes to make this Roasted Cauliflower and Potato Spinach Salad in less than an hour.

Visit freshexpress.com to discover more recipes and find a store near you.

Roasted Cauliflower and Potato Spinach Salad

Prep time: 15 minutes
Cook time: 40 minutes
Servings: 4

• 1 small head cauliflower, cut into florets
• 3 tablespoons olive oil, divided
• 2 teaspoons Italian seasoning, divided
• 1/2 teaspoon salt, divided
• 1 pound fingerling potatoes, quartered
• 1 package (8 ounces) Fresh Express French Blue Cheese Salad Kit

1. Heat oven to 425 F.
2. In large bowl, toss cauliflower florets with 2 tablespoons olive oil. Sprinkle with 1 teaspoon Italian seasoning and 1/4 teaspoon salt; mix well. Arrange in single layer on sheet pan.
3. Bake cauliflower 30-40 minutes, tossing once halfway through, until tender and lightly charred. Cool.
4. In bowl, toss potatoes with remaining olive oil. Sprinkle with remaining Italian seasoning and salt; mix well. Arrange in single layer on sheet pan.
5. Bake potatoes 20 minutes until tender and lightly browned. Cool.
6. Place greens from salad kit in large bowl; add roasted vegetables. Drizzle with dressing from salad kit; mix well. Top with croutons and blue cheese from salad kit.

Start Each Day Strong

Giving your mornings a delicious boost doesn't have to be a chore. In fact, it can be just as easy as it is delicious with a fresh, fruity smoothie ready in a matter of minutes.

Just six blended ingredients are all you need to make this Strawberry Oatmeal Smoothie, a creamy solution that makes for a nutritious, refreshing and filling breakfast before heading out the door.

Strawberry Oatmeal Smoothie

• 1/2 cup rolled oats
• 1 banana
• 14 frozen strawberries
• 1 cup soy milk
• 1 1/2 teaspoons sugar
• 1/2 teaspoon vanilla extract

1. In blender, grind oats. Add banana, strawberries, soy milk, sugar and vanilla extract then blend until smooth. Pour into glass or to-go container and serve.

Source: Fresh Express

(Culinary.net) On a cool, crisp morning, it’s hard to beat an exciting twist on a breakfast classic.

This French Toast Casserole is crisp on top while soft and moist in the middle, coming fresh out of the oven with the aroma of maple syrup and pecans that will have the whole house eager for a bite. It’s easy enough to make fresh in the morning- but can also be prepared the night before so all you have to do is add the topping and pop it in the oven.

Find more fresh breakfast recipes to start your day at Culinary.net.

Watch video to see how to make this recipe!

French Toast Casserole

• 1          loaf French bread (about 1 1/2 pounds), cut into 1-inch cubes
• 5          large eggs
• 1 1/2    cups unsweetened milk
• 2          tablespoons brown sugar
• 2          teaspoons vanilla extract
• 1          teaspoon cinnamon
• 1/4       teaspoon nutmeg
• 1/4       teaspoon sea salt
• maple syrup, for serving

Topping:

• 2          tablespoons unsalted butter or coconut oil, melted
• 2          tablespoons brown sugar
• 1/2       cup chopped pecans
• 1          cup frozen strawberries
• 1          cup frozen blueberries
• confectioners’ sugar, for dusting

1. Grease 9-by-13-inch baking dish. Place bread cubes in baking dish. In large bowl, whisk eggs, milk, brown sugar, vanilla, cinnamon, nutmeg and salt. Pour mixture evenly over bread cubes.
2. If making casserole ahead, cover baking dish and refrigerate overnight. If baking immediately, let stand 30 minutes at room temperature to allow bread to soak up egg mixture.
3. Preheat oven to 350 F.
4. To make topping: Drizzle casserole with melted butter and sprinkle with brown sugar and pecans. Top with strawberries and blueberries.
5. Cover and bake 35 minutes then uncover and bake 10-20 minutes, or until topping is browned and egg mixture has mostly set.
6. Remove from oven, cover loosely with foil and let stand 10 minutes. Dust with confectioners’ sugar. Serve with maple syrup.

Source: Culinary.Net