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Stay Lean with Protein

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In Good Taste

 

 

 

 

 

 

 

(Family Features) Shedding excess pounds doesn’t have to mean depriving yourself of your favorite foods, including red meat. A study from the University of Colorado Anschutz Health and Wellness Center shows that healthy, higher-protein diets including lean beef can be beneficial to not only weight loss, but also maintaining muscle mass and heart health.

The study is in line with ongoing research on the importance of lean protein for weight loss. To kick your healthy eating plan into high gear, try these tips:

  • Enjoy protein at every meal. One of the benefits of having protein in your meal is feeling more satisfied, which helps reduce mindless eating or snacking in between meals. Additionally, meals with high-quality protein help build muscle and reduce body fat.
  • Choose lean protein options. Picking lean protein options can be easier than you think. You can still enjoy a beef burger and save calories by choosing lean or extra-lean ground beef. Other smart meat case picks include top sirloin steak or sirloin tip, bottom round steak or roast, eye of round steak or roast, or top round steak or roast. Also make sure to choose colorful vegetables and fruits to round out your meal, like in this recipe for Grilled Southwestern Steak and Colorful Vegetables.
  • Dine out smart. Many people struggle with getting a balanced, protein-filled meal when dining out or grabbing food on-the-go. Look for words like “grilled,” “broiled” or “baked” when browsing the menu for lean proteins. Or add a lean protein to your entree salad, whether it’s for lunch or dinner. For snack time, consider beef jerky to get protein on-the-go.

For meal ideas and tips to support your weight loss goals, visit BeefItsWhatsForDinner.com.

Grilled Southwestern Steak and Colorful Vegetables

Recipe courtesy of the Beef Checkoff

Total time: 25-35 minutes

Servings: 6

1        beef top round steak, cut 1-inch thick (about 1 1/2 pounds)

salt, to taste

Marinade:

1/4    cup fresh lime juice

1/4    cup prepared mild salsa

1        tablespoon chopped garlic

1        tablespoon olive oil

1        teaspoon ground cumin

1/2    teaspoon coarse ground black pepper

Colorful Vegetables:

2         tablespoons olive oil

1         medium green or red bell pepper, cut into 1/4-inch strips

8         ounces button mushrooms, sliced 1/4-inch thick

2          cups zucchini, sliced 1/4-inch thick

3/4      teaspoon ground cumin

1/2       teaspoon salt

1/4       teaspoon coarse ground black pepper

1           cup finely chopped tomatoes

1/4       cup chopped green onions

In small bowl, combine marinade ingredients. Place beef steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours, or as long as overnight, turning occasionally.

Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. For medium-rare (145 F) doneness, grill covered, turning once, 12-14 minutes (on gas grill over medium heat, 16-19 minutes).

To prepare Colorful Vegetables: In large, nonstick skillet over medium-high heat, heat olive oil. Add bell pepper strips; cook and stir 1-2 minutes, or until crisp-tender. Add mushrooms, zucchini, cumin, salt and black pepper; cook and stir 3-4 minutes, or until crisp-tender. Add tomatoes and green onions; cook and stir 1 minute.

Carve steak into thin slices; season with salt, to taste. Serve with Colorful Vegetables.

 

 

 

October 11, 2017 |

Introduce Freshness to Your Family Table

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In Good Taste

 

 

 

 

 

 

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

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

From Farm to Glass

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

Part of a Balanced Diet

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

Whether enjoyed as a beverage or used as an ingredient in your favorite recipe, milk is a versatile pairing for any meal. Even award-winning chefs and restaurateurs like Chef Giorgio Rapicavoli use milk as a foundational farm-to-table ingredient in many of their signature dishes.
For a traditional favorite that kids are sure to enjoy, try Giorgio’s homemade ice cream recipe. The whole family will love making (and eating) this treat, and you can feel good about the wholesome and delicious ingredients like milk.

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

Giorgio’s Homemade Ice Cream

Servings: nine 2/3 cup servings

1 1/2    cups whole milk

2 1/2    cups heavy cream

8          egg yolks

1          cup cane sugar

1/4       teaspoon sea salt

1          tablespoon vanilla extract

In a medium saucepan, bring the milk and the heavy cream to a simmer, over medium heat.

In a medium mixing bowl, whisk the sugar and egg yolks until they lighten in color. Temper the cream mixture into the eggs and sugar by gradually adding in small amounts and then return the entire mixture to the saucepan and place over low heat. Continue to cook until the mixture thickens slightly and coats the back of a spoon. Add the vanilla, adjust the seasoning and cook the ice cream base for 3-4 hours.

Pour into an ice cream maker and process according to the manufacturer’s directions.

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

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

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

 

October 4, 2017 |

Snack Smarter with Dairy

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In Good Taste

 

 

 

 

 

 

 

(Family Features) Americans are snacking more and more these days, with the average person consuming 25 percent of daily calories in the form of snacks. This school year, aim for an A-plus in nutrition by snacking smarter on nutrient-rich dairy products.

Snacking goes hand-in-hand with dairy products since they are a tasty, convenient and cost-effective way to fuel up throughout the day. There are a variety of grab-and-go milk, cheese and yogurt products that provide portable nutrition.

What’s more, dairy packs a nutritious punch. Together, milk, cheese and yogurt provide nine essential nutrients, including high-quality protein, an important nutrient to include in snacks since it helps you feel fuller longer.

Boost your snacking IQ with these smart tips:

  • Add dairy to your favorite treats for a well-rounded snack. Pair cheese sticks with fresh fruit, such as an apple, pear or grapes. Reach for cheese cubes and whole-grain crackers when you want something savory. Or dip strawberries in yogurt for a tasty, sweet treat. For a kid-friendly snack, make it hands-on fun by creating colorful fruit and cheese kabobs.
  • Flavored milk provides the same nine essential nutrients as unflavored milk. The only difference is the addition of flavorings and minimal amounts of sugar, which can lead to improved consumption, especially among children.
  • Whip up a dairy-based smoothie made for an on-the-go snack or create your own yogurt parfait, such as this flavorful recipe that combines favorites like peanut butter and bananas in a deliciously refreshing treat.

For more tips and recipes to help you snack smarter, and for stories about dairy farm families and where dairy foods come from, visit MidwestDairy.com.

Rainbow Fruit and Cheese Kabobs

Recipe courtesy of the Midwest Dairy Council

Prep time: 15 minutes

Servings: 6

 

8          wooden skewers

6          ounces Monterey Jack cheese, cut into 18 cubes

1/2       cup strawberries, halved

1/2       cup cantaloupe, cut into 3/4-inch cubes

1/2       cup pineapple, cut into 3/4-inch cubes

1          kiwi, peeled and cut into 6 pieces

1/4       cup blueberries

6          purple grapes

 

Thread each skewer with one piece of cheese, one strawberry half, one cantaloupe cube, one pineapple cube, another piece of cheese, one piece of kiwi, two blueberries, one grape and another piece of cheese. Repeat pattern with remaining skewers.

 

Peanut Butter Banana Crunch Yogurt Parfait

Recipe courtesy of the Midwest Dairy Council

Prep time: 10 minutes

Servings: 1

 

1          cup nonfat, light vanilla yogurt

1          tablespoon creamy peanut butter

1          tablespoon chopped walnuts

4          pretzel twists, crumbled (about 1 tablespoon)

1          banana, sliced

 

In small bowl, mix yogurt and peanut butter together. In separate bowl, toss walnuts and pretzels together.

In tall glass, build parfait. Layer 1/2 cup yogurt, half of banana slices and 1 tablespoon of walnut/pretzel mixture. Repeat layers. Serve immediately.

 

 

 

September 27, 2017 |

Memory-Making Meals Mark Back to School

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In Good Taste

 

 

 

 

 

 

(Family Features) Most families are looking for ways to spend more time together, but managing the family schedule can be a daunting task, especially with the additions of nightly homework and extracurricular activities a new school year brings.

Hectic weeknight schedules during back-to-school season don’t need to get in the way of quality time spent around the dinner table with these simple tips for enjoying dinner together.

Designate a time. Write dinner time on a calendar in the kitchen so every family member is aware of this special time and can look forward to sitting down together. Even if your schedule is overwhelming, pick a specific day each week and block out time to have a meal as a family.

Rely on foods rooted in tradition. Experimenting with recipes can add quick and easy new favorites to the family meal repertoire like Spaghetti and Turkey Meatballs, a modern twist on the nostalgic family classic. As food trends come and go, RAGÚ continues to be a culinary staple for family meals. For 80 years, RAGÚ has gathered families at the table to celebrate the tradition of creating memories around a mouthwatering meal. Whether that’s a new take on ravioli or a family-favorite pasta dish, families can count on serving up delicious pasta sauces rich with bold, Italian flavors and vine-ripened tomatoes.

Create rituals. To build a tradition in the kitchen, try involving the whole family by showing your kids age-appropriate ways to contribute to their favorite meal. Let them measure ingredients to create better-for-you turkey meatballs, carry ingredients from one place to another, mix and pour ingredients, and set the table. Creating a ritual of cooking a favorite back-to-school meal with your kids is a good way to help them build healthy habits and skills that will last a lifetime.

Step away from your cell phone. Designate dinnertime as a no-cellphone zone. Leave your mobile devices in another room to allow for time to reconnect with your loved ones and be fully present.

Create fun dinner table topics. Making the table a fun place to be is the best strategy for getting your family to dinner and keeping them at the table longer. Make a game out of sharing the best parts of your day with each other. This can be a great way to laugh together as well as an opportunity to offer much-needed advice and support.

Find more easy recipes to bring the family together during the busy back-to-school season and throughout the year at RAGU.com or on Facebook.

Spaghetti and Turkey Meatballs

Prep time: 15 minutes

Cook time: 15 minutes

Servings: 5

 

10           ounces spaghetti

1             pound (85 percent lean) ground turkey

1/2         cup Italian-seasoned, dry bread crumbs

1/4         cup grated Parmesan cheese, plus additional (optional)

1/4         cup chopped Italian parsley

1             egg, beaten

3/4        cup water, divided

1/2        teaspoon kosher salt

1            tablespoon extra-virgin olive oil

2           cloves garlic, minced

1/2        teaspoon crushed red pepper

1            jar RAGÚ Homestyle Thick and Hearty Traditional Sauce

Cook pasta as directed on package, omitting salt; keep warm.

Combine turkey, bread crumbs, Parmesan, parsley, egg, 1/4 cup water and salt. Shape mixture into 25 (1 1/4-inch) meatballs.

In large, nonstick saute pan on medium heat, heat olive oil, garlic and crushed red pepper. Add sauce and remaining water once garlic is golden.

Arrange meatballs in sauce; cover and cook 10 minutes, or until cooked through (165 F), stirring occasionally. Serve with cooked spaghetti and additional Parmesan, if desired.

Tip: Use a small ice cream scoop or melon baller to easily make evenly sized meatballs.

September 20, 2017 |

Smart Choices — Fueling Kids for Back to School

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In Good Taste

 

 

 

 

 

 

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

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

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

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

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

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

Vanilla Cinnamon Milk

8          ounces milk

1/2       teaspoon pure vanilla extract

1/4       teaspoon ground cinnamon

2          teaspoons honey

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

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

Rainbow Unicorn Smoothie

1 1/2    cups low-fat or fat-free milk, plus additional (optional)

1/2       cup low-fat vanilla yogurt

2          cups (about 10 large) frozen strawberries

1          cup frozen blueberries

1          cup frozen mango chunks

Optional toppings:

6          tablespoons whipped cream

4          teaspoons sprinkles

horn candles, wicks trimmed

Blend milk, yogurt and fruit until smooth, adding additional milk or water to thin, if needed.

Divide smoothie into four glasses and, if desired, top each with whipped cream, sprinkles and horn candles.

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

September 13, 2017 |

Smart Meals for Busy Families

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In Good Taste

 

 

 

 

 

 

(Family Features) Ease your way into a busy new school year with easy dishes you can prepare and serve in minutes. Time-saving and delicious dinners allow you to enjoy valuable family meals without sacrificing precious time in the kitchen.

One smart way to pull together flavorful meals when you’re pinched for time is to keep versatile ingredients on hand that you can use in a variety of ways. For example, pre-sliced pepperoni is perfect for quick snacks, but it’s also great for do-it-yourself pizzas, casseroles and even a fresh take on grilled cheese sandwiches. An option like Armour Turkey Pepperoni can brighten up any appetizer or dish with 70 percent less fat and 25 percent less sodium than the Original variety.

Another “A-plus” idea: keep frozen meatballs handy, but think beyond traditional spaghetti. Not only do fully cooked meatballs save plenty of time, they make for a fun way to add protein and bring great flavor to kid favorites like macaroni and cheese.

Find more easy recipes for family meals this fall at ArmourMeats.com.

Grilled Cheese and Pepperoni Sandwiches

Prep time: 5 minutes

Total time: 15 minutes

Servings: 4

2          tablespoons butter or margarine

8          slices white or whole-grain bread

8          slices cheddar or American cheese

32        slices Armour Original or Turkey Pepperoni

1          cup roasted red pepper strips or 4 thin tomato slices (optional)

Spread butter over one side of each piece of bread. Put four slices of bread on sheet of waxed paper, buttered-side down.

Top each slice of bread with one cheese slice, eight slices pepperoni, 1/4 cup peppers or sliced tomato, if desired, and additional cheese slice. Top sandwiches with remaining bread, buttered-side up.

Heat large, nonstick skillet over medium heat. Add two sandwiches; cook 4-5 minutes per side, or until cheese is melted and sandwiches are golden brown. Repeat with remaining sandwiches.

Alternate preparation tip: Cook sandwiches in two batches in heated panini maker or well-oiled waffle iron 3-4 minutes.

Cheesy Mac and Meatballs

Prep time: 5 minutes

Total time: 15 minutes

Servings: 5

12        ounces elbow macaroni, uncooked

1          package (14 ounces) Armour Original Meatballs, thawed

12        ounces shredded cheddar cheese

1          cup milk

shredded cheddar cheese for topping (optional)

Cook pasta according to package directions. Cut meatballs in half.

In large saucepan over medium heat, combine shredded cheddar cheese and milk, stirring until smooth. Stir in meatballs; cover and simmer 5 minutes, or until meatballs are hot.

Drain macaroni; stir into meatball mixture. Top with cheddar cheese, if desired.

 

September 6, 2017 |

Start a Successful School Year with a Balanced Breakfast

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In Good Taste

 

 

 

 

 

 

How a breakfast with milk can help lead the way to academic success

(Family Features) As kids get ready to start a new school year, moms are also getting back into the swing of a morning routine. One thing that can’t be missed? A complete breakfast! Research shows eating breakfast helps kids concentrate and focus at school, giving moms good reason to serve up balanced nutrition before that first morning bell.

This back-to-school season, start the day off strong and pair your little one’s breakfast with a glass of milk. An 8-ounce glass of milk gives kids 8 grams of high-quality protein plus other essential nutrients like calcium and vitamin D to the morning meal.

Most days, finding time for a balanced breakfast may be easier said than done. One way to help alleviate the morning rush is to make breakfast ahead of time, so it’s ready to go before sending kids off to school. These make-ahead Protein-Packed Eggs in a Nest are simple and fun to make. Served with an 8-ounce glass of milk, they make for a delicious breakfast to help start everyone’s school day off right

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

Protein-Packed Eggs in a Nest

Servings: 6 (2 nests per serving)

Nonstick olive oil spray

4       cups frozen shredded potatoes, defrosted

3        large eggs

3        large egg whites

1/4     cup fat free milk

1/4      teaspoon salt

1/8      teaspoon pepper

1/3      cup cooked, lean ground turkey sausage, crumbled

1/3      cup green bell pepper, diced

1/3      cup tomatoes, chopped spinach

mushrooms

1/3      cup part skim mozzarella cheese, shredded

Heat oven to 400 F and spray 12-well muffin tin with nonstick olive oil spray.

Place a scoop of shredded potatoes into each muffin hole, pressing around edges to create “nest”. Bake for 15-20 minutes or until lightly golden. Remove pan from oven and using spoon, gently press any fallen potatoes back up against sides of each muffin hole. Turn oven down to 350 F.

In a bowl, add eggs, egg whites, 1/4 cup milk, salt and pepper. Whisk to combine and place in fridge while preparing green pepper, tomatoes or additional vegetables.

Stir cooked meat and vegetables into the bowl with egg mixture and pour equally between all “nests.” Sprinkle a pinch of cheese over each nest. Bake for 15-20 minutes or until egg is set.

Remove from oven and serve with remaining 8-ounce glass of milk.

Note: Nests can also be stored in airtight bags in fridge once cool for 3-4 days, and be reheated for an on the go breakfast.

Nutritional information per serving: 200 calories; 4.5 g fat; 1.5 g saturated fat; 105 mg cholesterol; 17 g protein; 23 g carbohydrates; 1 g fiber; 510 mg sodium; 381 mg calcium (40% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of fat free milk.

 

 

August 30, 2017 |
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