(Family Features) As kids and parents return to busy schedules full of sports, homework and weeknight activities, building a plan for nutritious and easy meals can be challenging. Piecing together a menu that fuels active minds without spending hours in the kitchen is a common goal for many families.
These recipes require minimal prep and call for on-hand ingredients like dairy food favorites that provide nutrients people of all ages need to grow and maintain strong bodies and minds.
Whether you enjoy it together in the morning before getting the day started or mix it up with breakfast for dinner, this Sustainable Frittata is called “sustainable” because you can use leftover cheeses, veggies, ham, sausage and more to recycle ingredients you already have on hand.
For a customizable kid-pleaser, turn to Chopped Chicken Taco Salad and garnish with your family’s favorite toppings. When it’s time to put a twist on a classic while changing up your dinner routine, Roasted Red Pepper and Pesto Grilled Cheese Sandwiches are perfect for putting something new on the table. Make supper a cinch with Slow Cooker Macaroni and Cheese, which lets you put the work in the hands of your slow cooker for a versatile dish that can be served when homework is finished.
Visit milkmeansmore.org to find more recipes perfect for bringing loved ones together.
Chopped Chicken Taco Salad
Recipe courtesy of Megan Gundy of “What Megan’s Making” on behalf of Milk Means More Prep time: 15 minutes Cook time: 15 minutes Servings: 4
1 cup plain Greek yogurt
1/3 cup buttermilk, plus additional (optional)
1 tablespoon fresh-squeezed lime juice, plus additional (optional)
3 tablespoons chopped cilantro
2 tablespoons taco seasoning
2 pounds boneless, skinless chicken breasts
2 tablespoons taco seasoning
2 tablespoons olive oil
1 head leaf lettuce, chopped
1 avocado, chopped into bite- sized pieces
1 cup black beans, drained and rinsed
1 cup corn
1 pint grape or cherry tomatoes, chopped
1 cup shredded cheese (Monterey Jack or Mexican)
tortilla strips or crushed tortilla chips, for topping
To make dressing: In small bowl, stir yogurt, buttermilk, lime juice, cilantro and taco seasoning until combined. Taste and adjust lime juice and cilantro as needed. If dressing is too thick, add buttermilk 1 teaspoon at a time until desired consistency is reached. Refrigerate until ready to serve.
To make salad: Season chicken on both sides with taco seasoning. Heat large skillet over medium-high heat and add olive oil. Add chicken to pan and cook on both sides until outside is golden brown and chicken is cooked through. Remove to cutting board and slice into strips.
On large platter, heap chopped lettuce. Sprinkle chicken over top. Add avocado, beans, corn, tomatoes and shredded cheese. Drizzle dressing on top and sprinkle with tortilla strips or crushed tortilla chips.
Recipe courtesy of Jenn Fillenworth of “Jenny With the Good Eats” on behalf of Milk Means More Prep time: 5 minutes Cook time: 20 minutes Servings: 8
12 eggs, beaten
1/4 cup whole milk, half and half or heavy cream
1/2 teaspoon salt
2 cups shredded cheese, any variety
3 cups assorted cooked vegetables and pre-cooked meats
fresh herbs, for garnish (optional)
Preheat oven to 450 F.
Preheat cast-iron pan or oven-safe skillet over medium heat.
In large bowl, mix eggs, milk and salt then add shredded cheese.
Add cooked vegetables and meats to pan to reheat. Once vegetables have softened, add egg mixture to pan and scramble. Let sit over medium heat 1 minute.
Carefully transfer to oven and bake 10-15 minutes. Frittata is done when eggs have set. Remove from oven and top with fresh herbs.
Slow Cooker Macaroni and Cheese
Recipe courtesy of Rachel Gurk of “Rachel Cooks” on behalf of Milk Means More Prep time: 20 minutes Cook time: 2 hours Servings: 8
16 ounces elbow pasta
4 tablespoons butter
3 ounces reduced-fat cream cheese
2 cups whole milk
12 ounces evaporated milk
1/2 cup light sour cream
2 large eggs, beaten
3/4 teaspoon ground mustard
pepper, to taste
8 ounces shredded sharp cheddar cheese
8 ounces grated provolone cheese
Cook pasta al dente according to package directions. Drain and pour into large slow cooker.
In small saucepan over medium heat, whisk butter and cream cheese until melted. Stir in milk, evaporated milk and sour cream; whisk until combined. Remove from heat; whisk in eggs, ground mustard and pepper, to taste. Stir in cheeses. Pour mixture over cooked macaroni and stir to combine cheese and pasta.
Cover and cook 2 hours on low. Switch to warm until ready to serve.
Roasted Red Pepper and Pesto Grilled Cheese Sandwiches
Recipe courtesy of Katie Serbinski of “Mom to Mom Nutrition” on behalf of Milk Means More Prep time: 5 minutes Cook time: 10 minutes Servings: 2
4 slices French or Italian bread
3 tablespoons prepared pesto
2 large roasted red peppers
4 slices mozzarella cheese
2 tablespoons butter, softened
Preheat skillet or grill pan over medium-low heat.
Spread insides of bread slices evenly with pesto. Stack red peppers and mozzarella cheese.
Spread outer sides of bread with softened butter and grill until toasted and cheese is melted, about 5 minutes per side.
Watch video to see how to make this recipe for Slow Cooker Chicken Burrito Bowl…..
(Family Features) During the hustle and bustle of the school year, it can be difficult to find time to sit down for dinner together as a family. However, on weeknights filled with extracurricular activities, homework, meetings and more, it’s still important to put delicious and nutritious meals on the table that can be served whenever your family members can find a few minutes to grab a plate.
Dairy foods like milk, yogurt and cheese are on hand in many kitchens and provide nutrients people of all ages need to grow and maintain strong bodies and minds. These Slow Cooker Chicken Burrito Bowls combine dairy with chicken, beans, corn and rice plus colorful garnishes for a meal you can set in the slow cooker at the beginning of the day and serve whenever hunger strikes that evening.
Deep yellow field spot on watermelon key to choosing sweet, ripe melon….
What’s the best way to choose the perfect melon?
Whether it’s watermelon, cantaloupe, honeydew, or other melons, summer days (or any day!) are a wonderful time to indulge in these delicious, nutritious fruits.
Not only do these fruits taste wonderful, but they are also healthy, low-calorie treats that are packed with vitamins. For example, a cup of cantaloupe has 60 calories and is rich in vitamins A and C, while a cup of honeydew has 64 calories and is rich in vitamin C and potassium and provides B vitamins. A cup of watermelon has about 45 calories and has significant amounts of vitamins A and C.
Watermelon is also 93% water, and the red variety is a good source of lycopene, a phytonutrient that gives watermelon its color. Lycopene appears to protect the body against a growing list of cancers, which includes prostate cancer, breast cancer, endometrial cancer, lung cancer, and colorectal cancers, according to an Ohio State University Extension Ohioline fact sheet.
Another benefit is that lycopene helps protect cells in the body from damage associated with heart disease.
When choosing the perfect cantaloupe, it is important to make sure the melon has no bruises or discolorations. It should have a smooth, slightly sunken, and well-rounded stem end; a sweet, musky aroma; and a prominent and evenly distributed corky web-pattern that is buff or a light tan color on either a green, yellow, or gray background.
Ripe honeydew should have a creamy yellow color when picked. If the melon is green when picked, it will never ripen, according to the OSU Extension fact sheet. The skin should have the feeling of velvet, and the blossom end should feel slightly springy.
When it comes to watermelons, here are a few tips from OSU Extension, the Watermelon Board, and the U.S. Department of Agriculture on how to pick the best one:
Look at the spot where the melon has been resting on the ground. A pale yellow or cream spot indicates ripeness, while a pale green or white spot indicates immaturity.
Scratch the surface of the rind with your thumbnail. If the outer layer slips back with little resistance, showing the green-white under the rind, the watermelon is ripe. Scratching unripe melons leaves only a darker, depressed line.
Choose a melon with a smooth surface, a dull sheen, and well-rounded ends.
Choose a melon that doesn’t have bruises, cuts, or dents.
Pick up the watermelon. It should be heavy for its size. As a watermelon is 93% water, most of the weight is water.
If you are choosing precut watermelon, the more red flesh and less white rind, the riper the melon.
And remember, even though you typically don’t eat the peel from most melons, it is important that you wash the melons under running water before cutting into them. Melons are grown on the ground and can sometimes harbor harmful bacteria. Peeling or cutting unwashed produce can transfer dirt or other contaminates from the surface of the produce to the portion of the fruit or vegetable you plan to eat.
In fact, firm produce such as melons should be scrubbed with a clean produce brush before peeling or cutting into them. And they should then be dried off with a clean paper towel or cloth to further reduce harmful bacteria that may be on the skin, according to the U.S. Food and Drug Administration.
Chow Line is a service of the College of Food, Agricultural, and Environmental Sciences and its outreach and research arms, OSU Extension and the Ohio Agricultural Research and Development Center. Send questions to Chow Line writer Tracy Turner, 364 W. Lane Ave., Suite B120, Columbus, OH 43201, or firstname.lastname@example.org.
Watch video to see how to make this recipe for Sopapilla Bars!
(Culinary.net) Finding a unique dessert to impress others can be a tall task. Cakes, brownies and cookies are classics but can be boring and repetitive. When you want something easy, delicious and made to impress, think outside the sweet treat box.
Next time you’re in a pinch for something sweet, try these Sopapilla Bars. They have a sugary, crunchy exterior, but on the inside, they are creamy and delicious.
Great for gatherings of all kinds, they’re cut into perfect portions and rare enough to give partygoers something to talk about.
The prep is simple and they can be made in advance then stored in the fridge overnight so there is no last-minute rushing around the kitchen.
To start, in a large bowl, beat cream cheese until soft. Add sugar and cornstarch then combine. Add vanilla extract and one egg then beat until combined.
Place one can of unrolled crescent rolls in the bottom of a lightly greased pan and pinch together the seams.
Add cream cheese mixture to the pan and spread out smooth. Then add remaining unrolled crescent rolls on top before spreading with melted butter.
Mix together sugar and cinnamon to sprinkle over the top of the bars.
Bake for 35-40 minutes. Cool to room temperature and chill in the fridge for at least 3 hours or overnight.
These bars are also the perfect sweet treat for kids. They will love the sugar-coated top and you will love they are expanding their palates by trying something new.
Whether it’s a birthday party, a barbecue or any celebration, this dessert is the way to go. It’s sweet, it’s got texture and it’s a home run when it comes to a simple sweet.
Thursday, August 5, 2021….Lunch Reservation Required…..
Bowling Green, OH (July 20, 2021) – Senior Day at the Wood County Fair is scheduled for Thursday, August 5, 2021. The day will include coffee and donuts, entertainment, lunch, and a door prize drawing. Lunch reservations are required by Friday, July 30 by calling the Wood County Committee on Aging at 419.353.5661 or 800.367.4935 or by emailing email@example.com All events are held under the tent. Attendees should enter through Gate B or C off of Poe Road. A free shuttle from the parking lot on Poe Road to the fairgrounds is provided on Senior Day via golf carts courtesy of the Wood County Sherriff’s Office. When you are in the parking lot, call 419.352.8257 for your free shuttle.
Entertainment is sponsored by: Wood Haven Health Care, Wood County Hospital, Waterford at Levis Commons, Med1Care & Right At Home.
A full schedule for the day can be found below.
9-9:50 a.m. Coffee & Donuts, Sponsored by Bowling Green Manor; James Adkins Duo, Americana, Bluegrass & Folk
9:50 a.m. Welcome and opening address
10 a.m. Bliss, All genres of music
11 a.m. Door prize drawing
11:10 a.m. Chris Buzzelli, Jazz
12:10 p.m. Afternoon address and lunch, Sponsored by Northwest Ohio Medical Equipment, Kingston of
Perrysburg, Otterbein Portage Valley Retirement Community, Rehabilitation Hospital of
Northwest Ohio, Humana MarketPOINT
Menu: Stacked turkey or ham, cold beans, heritage coleslaw, melon salad, Rice Krispies Treat & water
12:30 p.m. Lee Warren, Classic Rock & Country
1:30 p.m. East Of Cheyenne, Classic Country; Door prize drawing (must be present to win)
Turning your summertime snack into an all-the-time staple….
(BPT) – Fresh sweet Northwest cherries are a tasty summertime superfruit packed with nutrients. It’s easy to find fresh cherries during the summer, but the rest of the year may leave you yearning for the delicious and nutritious snack. Stock up on fresh cherries now and preserve their flavor and health benefits for year-round enjoyment.
Four reasons to stock up on sweet cherries while they’re fresh!
Sweet Northwest cherries are as healthy as they are delectable, making them the perfect treat to satisfy a sweet craving without the sugar spike. Northwest cherries boast incredible health benefits for the mind and body, including:
1. Fighting chronic inflammatory diseases
Sweet cherries can help prevent chronic inflammatory diseases such as cardiovascular disease, diabetes, arthritis and cancer. Inflammation has also been tied to increased risk factors of cancer and research is suggesting that sweet cherries may possess cancer-fighting properties.
2. Exercise recovery
Sweet cherries contain anthocyanins, which appear to shut down enzymes that cause tissue inflammation in a similar manner to ibuprofen and naproxen. Those anti-inflammatory properties also make cherries a great workout recovery snack.
3. Low glycemic, big on nutrients!
Sweet cherries boast a lower glycemic index than almost any other fruit and promote healthy blood glucose by releasing glucose slowly and evenly so blood sugar levels stay steady longer. According to a 2019 article in Trends in Food Science & Technology, cherry extracts reduce glucose blood levels and protect pancreatic beta-cells from oxidative damage, enabling them to continue balanced production of insulin.
4. Enhanced cognitive function
The anthocyanins found in sweet cherries may improve memory and cognition in older adults with mild-to-moderate dementia. Also, cherry phenolics appear to protect cells from damaging stress while the cherry’s serotonin reduces stress and improves mood.
Enjoy the sweet taste of summer all throughout the year.
Preserving sweet cherries can be quick and easy, and a great way to extend their short peak season. Two popular ways to preserve sweet cherries are freezing and drying.
Freezing sweet cherries
The first step in the freezing process is to rinse firm, ripe cherries — stems and all — in cold water and drain thoroughly. Next, decide how you’re most likely to use them. For snacking, you can leave them whole and just enjoy them off the stem later. If smoothies and sauces are your game, then pitting the cherries at this point will save time and mess later. Once that’s decided, pack the cherries in plastic freezer bags or freezer-proof containers, remove excess air, seal the package and freeze.
Drying fresh cherries
For dried sweet cherries, the simplest step is to use your oven to preserve this summertime superfruit, or even invest in a food dehydrator. The Northwest Cherry Growers recommend drying at 140-degrees Fahrenheit for six to 12 hours, low and slow. Once dry, they can be stored in plastic bags with the excess air removed, and stored in a dark, dry, cool place. Enjoy them straight, tossed into trail mix, as a sweet-tart topping for granola or oatmeal, or substituted for raisins in a favorite cookie recipe.
For more tips on turning your summertime snack into an all-the-time staple of a nutritious diet, or to learn more about the numerous health benefits of sweet cherries, visit the Northwest Cherry Growers website at nwcherries.com/sweethealth.
Watch video to see how to make this recipe for Fresh Veggie Summer Rolls!…..
(Family Features) For many parts of the country, warmer weather comes with more options for fresh produce, which is why it’s a perfect time to add fruits and vegetables to recipes.
These easy-to-make Fresh Vegetable Summer Rolls are a vegetarian version of a classic dish – made with tofu coupled with lettuce, carrots, cucumber, sprouts and mint leaves.
A healthy eating plan is especially important for the 34 million people in the U.S. living with diabetes. People living with diabetes are twice as likely to develop and die from cardiovascular disease, such as heart attacks, heart failure and strokes, than people who do not have diabetes, according to the American Heart Association and American Diabetes Association. Through eating healthy, getting regular physical activity and making a plan with their health care professionals, people can manage their type 2 diabetes and lower their risk for heart disease and stroke.
Prep time: 25 minutes Serves: 12 (1 roll per serving)
1 head Boston or oak leaf lettuce, ribs discarded (12 leaves)
1 pound firm tofu, drained and cut lengthwise into 1/2-inch thick planks
1 large carrot, peeled and shredded
1/2 English or hothouse cucumber, peeled, seeded and cut into 2-inch long matchsticks
2 cups mung bean or clover sprouts, blanched
24 medium-large mint leaves
12 round (8 inches) rice papers
Fill flat, round cake pan with water. Place clean, smooth kitchen towel on work surface. On plate, arrange lettuce, tofu, carrots, cucumber, sprouts and mint in individual piles.
Put one rice paper in water. Soak until pliable. Place rice paper on top of kitchen towel. Blot dry. Paper should be sticky, not slippery. Stack ingredients on side of rice paper closest to you as follows: one lettuce leaf, one tofu plank, carrot, cucumber, sprouts and two mint leaves next to each other.
Fold farther side of paper tightly over filling. Be careful not to tear it. Fold in sides and roll to end. Repeat with remaining ingredients.
Nutritional information per serving: 85 calories; 20 calories from fat; 2 g total fat; 0.5 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 0.5 g monounsaturated fat; 0 mg cholesterol; 55 mg sodium; 155 mg potassium; 13 g total carbohydrates; 1 g dietary fiber; 2 g total sugar; 0 g added sugar; 5 g protein; 75 mg phosphorus. Choices/Exchanges: 1 starch