Breakfast Parfait

  • 3/4 cup low-fat yogurt or 3/4 low-fat cup cottage cheese
  • 1 cup pineapple or papaya chunks, or peaches sliced (Or you can use fresh strawberries/raspberries/blueberries.)
  • 2 tsp toasted wheat germ

Place yogurt (or cottage cheese) in a small bowl. Top with fruit and sprinkle with wheat germ.

Pomegranate Berry Smoothie

  • 2 cups frozen mixed berries
  • 1 cup pomegranate juice
  • 1 medium banana
  • ½ cup nonfat cottage cheese (Or nonfat yogurt)
  • ½ cup water
Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately.
Recipe Source: Eating Well

Baked Potato Cupcakes

  • 5 large russet potatoes, skins on, cut into quarters
  • 1 cup diced Cheddar or Colby Jack cheese
  • 1 tablespoon unsalted butter
  • 3 large eggs, beaten
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • Cooking spray

Place cut potatoes in a large pot and just cover with water. Bring to a boil, then gently boil until potatoes are tender, about 15 -20 minutes. Drain.

Preheat oven to 350 degrees F.

Add potatoes to a large bowl and mash well. Mix in cheese and butter. Add in eggs, pepper and salt; mix until thoroughly incorporated.

Spray muffin tins with cooking spray. Divide potato mix among 15 muffins cups, filling them as high as you would like them to be when they are baked because they will not rise in the oven.

Bake until golden brown on top, about 40-45 minutes. Remove from oven and cool on rack for 10 minutes before removing from pan. Serve with your favorite baked potato toppings (diced bacon, light sour cream and/or chopped chives.)

Recipe Source: Midwest Dairy

Creating a healthy eating style isn’t easy especially in our hustle and bustle world. We want to help. Every Wednesday through the month of March we will be focusing on individual food groups.

Today our focus is on Dairy.

Got your dairy today?

The Dairy Group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be low-fat or fat-free—to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups* a day, while children 4 to 8 years old need 2½ cups, and children 2 to 3 years old need 2 cups.
1. Drink fat-free (skim) or low-fat (1%) milk. If you currently drink whole milk, gradually switch to lower versions. This change cuts saturated fat and calories but doesn’t reduce calcium or other essential nutrients.

2. Choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses. Also, almost all milk and many yogurts are fortified with vitamin D.

3.Use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads and baked potatoes with low-fat yogurt instead of higher fat toppings such as sour cream.

4. Many cheeses are high in saturated fat. Look for “reduced-fat” or “low-fat” on the label. Try different brands or types to find the one that you like.

5. Cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium.

6. When recipes such as dips call for sour cream, substitute plain yogurt. Use fat-free evaporated milk instead of cream, and try low-fat or fat-free ricotta cheese as a substitute for cream cheese.

7. Flavored milks and yogurts, frozen yogurt, and puddings can contain a lot of added sugars. Get your nutrients from dairy foods with fewer or no added sugars.

8. If so, get your calcium along with your morning caffeine boost. Make or order coffee, a latte, or cappuccino with fat-free or low-fat milk.

9. If you are lactose intolerant, try yogurt, lactose-free milk, or soymilk (soy beverage) to get your calcium. Calcium in some leafy greens is well absorbed, but eating several cups each day to meet calcium needs may be unrealistic.

10. Parents who drink milk and eat dairy foods show their kids that it is important for their health. Dairy foods are important to build the growing bones of kids and teens and to maintain bone health in adulthood.

* What counts as a cup in the Dairy Group? 1 cup of milk, yogurt, or soy beverage; 1½ ounces of natural cheese; or 2 ounces of processed cheese.

Source: Adapted from


For today’s Try-It Thursday we have a Black Bean High Protein Salad.

  • 1 can of kidney beans or black beans, drained and rinsed
  • 1 can of corn (or about 1.5 cups fresh/frozen corn)
  • Half a cucumber, finely diced
  • ¾ cup of crumbled feta
  • 1 cup chopped cilantro or parsley
  • 0.5 cups chopped celery or green onions (about one green onion)
  • For the dressing:
    • Juice of half a lime
    • 2 tbsp olive oil
    • 1 tsp dijon mustard
    • 1 clove of garlic
    • 1-2 tsp of ground cumin
    • 0.5 tsp of oregano
    • A pinch of salt and pepper to taste

Recipe Source: Hurry The Food Up

March is National Nutrition Month

Creating a healthy eating style isn’t easy especially in our hustle and bustle world. We want to help. Every Wednesday through the month of March we will be focusing on individual food groups.

Today our focus is on Protein.

What foods are in the Protein Foods Group?
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
How much food from the Protein Foods Group is needed daily?
The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the table below.

What counts as an ounce-equivalent in the Protein Foods Group? In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.

Tips to help you make wise choices from the Protein Foods Group

Go lean with protein:
  • The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
  • The leanest pork choices include pork loin, tenderloin, center loin, and ham.
  • Choose lean ground beef. To be considered “lean,” the product has to be at least 92% lean/8% fat.
  • Buy skinless chicken parts, or take off the skin before cooking.
  • Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
  • Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon/deli meats with more fat, such as regular bologna or salami.

Vary your protein choices:

  • Choose seafood at least twice a week as the main protein food. Look for seafood rich in omega-3 fatty acids, such as salmon, trout, and herring. Some ideas are:
    • Salmon steak or filet
    • Salmon loaf
    • Grilled or baked trout
  • Choose beans, peas, or soy products as a main dish or part of a meal often. Some choices are:
    • Chili with kidney or pinto beans
    • Stir-fried tofu
    • Split pea, lentil, minestrone, or white bean soups
    • Baked beans
    • Black bean enchiladas
    • Garbanzo or kidney beans on a chef’s salad
    • Rice and beans
    • Veggie burgers
    • Hummus (chickpeas spread) on pita bread
  • Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:
    • Use pine nuts in pesto sauce for pasta.
    • Add slivered almonds to steamed vegetables.
    • Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
    • Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
    • Add walnuts or pecans to a green salad instead of cheese or meat.
What to look for on the food label:
  • Check the Nutrition Facts Label for the saturated fat, trans fat, cholesterol, and sodium content of packaged foods.
    • Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.
    • Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __.”
    • Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.
Keep it safe to eat:
  • Separate raw, cooked and ready-to-eat foods.
  • Do not wash or rinse meat or poultry.
  • Wash cutting boards, knives, utensils and counter tops in hot soapy water after preparing each food item and before going on to the next one.
  • Store raw meat, poultry and seafood on the bottom shelf of the refrigerator so juices don’t drip onto other foods.
  • Cook foods to a safe temperature to kill microorganisms. Use a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through.
  • Chill (refrigerate) perishable food promptly and defrost foods properly. Refrigerate or freeze perishables, prepared food and leftovers within two hours.
  • Plan ahead to defrost foods. Never defrost food on the kitchen counter at room temperature. Thaw food by placing it in the refrigerator, submerging air-tight packaged food in cold tap water (change water every 30 minutes), or defrosting on a plate in the microwave.
  • Avoid raw or partially cooked eggs or foods containing raw eggs and raw or undercooked meat and poultry.
  • Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury. Call 1‑888‑SAFEFOOD for more information.

Source: ChooseMyPlate

Fab French Toast

2  eggs ½ cup fat‐free or low fat (1%) milk
½ teaspoon vanilla extract
6  slices whole wheat bread

Preheat the griddle over medium heat, or set an electric frying pan at 375 degrees.
Put eggs, milk, and vanilla in a pie pan or shallow bowl and beat with a fork until well mixed.
Grease the griddle or pan with a thin layer of oil.
Dip both sides of bread, one slice at a time, in the egg mixture and cook on the hot griddle or frying pan.
Cook on one side until golden brown. Turn the bread over to cook the other side.
Sprinkle with cinnamon (if desired)
Serve with syrup, applesauce, fruit slices, or jam.

Yum! Yum! Quesadillas

8 ounces fat‐free cream cheese
¼ teaspoon garlic powder
8 small whole wheat tortillas
1 cup chopped chopped sweet red or green bell pepper
1 cup shredded low‐fat cheese
2 cups fresh spinach leaves or 9 oz. frozen, thawed, and squeezed dry

In a small bowl, mix the cream cheese and garlic powder.
Spread about 2 tablespoons of the cheese mixture on each tortilla. Sprinkle about 2 tablespoons bell pepper and 2 tablespoons shredded cheese on one half of the tortilla.
Add spinach: ¼ cup if using fresh leaves or 2 tablespoons if using frozen.
Fold tortillas in half.
Heat a large skillet over medium heat until hot. Put 2 folded tortillas in skillet and heat for 1‐2 minutes on each side or until golden brown. Remove quesadillas from skillet, place on platter, and cover with foil to keep warm while cooking the remainder.
Cut each quesadilla into 4 wedges. Serve warm.

Pizza, Pizza

4 whole wheat pita breads
¼ cup low‐sodium spaghetti sauce or pizza sauce
¼ teaspoon dried oregano
1 cup chopped red or green bell pepper
1‐1/2 cups canned pineapple chunks, drained (packed in juice)
1/3 cup chopped lean, low‐sodium ham
¾ cup shredded reduced‐fat cheddar cheese

Heat oven to 400 degrees Fahrenheit
Place pita breads on baking sheet.
Spread each pita with 1 tablespoon spaghetti sauce.
Sprinkle with oregano.
Top each pita with pepper, pineapple, ham and cheese.
Bake until hot and cheese bubbles, about 5 minutes.
Remove pizzas from baking sheet.
Place each pizza on a dinner plate and serve.
Preparation time: 15 minutes, including baking time

Recipe Source: FNS