February 26, 2020 Issue, Page 6 of 9

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Page 8 Wednesday, February 26, 2020 Creamy Couscous with Broccoli, Tomatoes and Cheese Recipe courtesy ofculinary dietitian Marcia Stanley, MS, RDN Prep time: 15 minutes Cook time: 5 minutes Servings: 6 1/2 cup chopped onion tablespoons butter wseow cups broccoli florets teaspoon minced garlic 1/2 teaspoon pepper cups fat-free, 2% or whole milk 11/2 cups plain couscous (wheat pasta) cup finely shredded Parmesan cheese cup (4 ounces) shredded cheddar cheese 11/2 cups seeded and chopped tomatoes 2. tablespoons slivered fresh basil leaves In large nonstick skillet over medium heat, cook onion in butter 2 minutes. Add broccoli, garlic and pepper. Cook and stir 2 minutes. Stir milk into broccoli mixture. Bring to boil. Stir in couscous. Remove from heat. Cover and let stand 5 minutes. Gently stir Parmesan cheese into couscous mixture. Spread on serving platter. Sprinkle with cheddar cheese. Top with tomatoes and fresh basil leaves. All-Day Nutrition Dairy-inspired, plant-based dishes to serve from morning to night FAMILY FEATURES Lentil Tacos with 11/2 cups seeded rom cereal and milk to yogurt Tangy Guacamole and chopped and fruit to broccoli and cheese, tomatoes, divided ‘combining dairy with plant-based Recipe courtesy of culinary dietitian 11/4. cups (5 ounces) foods creates a superfood power Marcia Stanley, MS, RDN shredded couple that can help ensure you and your. Prep time: 40 minutes Servings: 6 cheddar cheese, family are getting the nutrients you need any divided time of day. ‘Tangy Guacamole: 12. yellow corn With the rise in popularity of plant-based 1 medium ripe taco shells diets, dairy can help optimize nutrient avocado, pitted, To make Tangy Guacamole: In absorption from plant foods and provide peeled and small bowl, mash avocado, juice, additional nutrients like high-quality protein, chopped hot pepper sauce and garlic. Stir in 1 tablespoon orange, yogurt. Cover and refrigerate until calcium, vitamin D and vitamin B12. You can create delicious meals with the nutrition lime or lemon serving time. you need while enjoying the best of plants juice To make Lentil Tacos: Heat oven and dairy. 1/4 teaspoon hot, to 400 F. Combining dairy and plant-based foods pepper sauce In medium saucepan over medium can be easier with these dairy-powered 1 clove garlic, high heat, combine water, lentils, recipes from Milk Means More. They are minced onion, chili powder, garlic and salt. 1/2 cup plain, fat-free Bring to boil. Reduce heat. Cover ideal for creating a nutritious and delicious plan for every meal throughout the day. Start Greek yogurt and gently boil 12-15 minutes, or until lentils are just tender. Uncover with a Blueberry Apple Crisp Smoothie Lentil Tacos: and boil 5-15 minutes, or until most Bowl in the morning then build out your 21/3 cups water liquid evaporates, lunch or dinner plans around an appetizer 1 cup dry brown Remove lentils from heat. Stir in like this traditional Middle Eastern Labneh lentils, rinsed | cup tomatoes and 3/4 cup cheese. Spread with grilled pita bread and assorted and drained Spoon into taco shells. Stand filled veggies. For the main course, try Lentil 1/2 cup finely chopped tacos in 13-by-9-by-2-inch baking Tacos with Tangy Guacamole and a classic onion dish, Sprinkle tacos with remaining Moroccan staple, Creamy Couscous with 2. teaspoons chili tomatoes and cheese, Loosely cover Broccoli, Tomatoes and Cheese, on the side. powder dish with foil. Bake 3-5 minutes, or Find more recipes that combine the 2. cloves garlie, until cheese melts. goodness of dairy and plant-based foods minced Stir guacamole. Serve with at milkmeansmore.org. 1/2 teaspoon salt warm tacos. Labneh Spread pita bread, grilled Recipe courtesy of Jenn Fillenworth, MS, RDN of Jenny assorted seasonal vegetables with the Good Eats In bowl, mix Greek yogurt, salt and lemon juice, Prep time: 5 minutes Transfer mixture to fine mesh strainer lined Servings: 6 with cheesecloth, 12. ounces whole milk Greek yogurt Wrap mixture in cheesecloth and strain over bowl in 1/8 teaspoon salt refrigerator 24-48 hours, Strain longer to make thicker. 1/2 teaspoon fresh I juice Once thickened as desired, remove from cheesecloth tablespoons olive oil and top spread with olive oil, sea salt and fresh herbs, rey pinch sea salt, for garnish Serve with grilled pita bread and assorted fresh herbs, for garnish seasonal vegetables. Blueberry Apple Crisp Smoothie Bowl Toppings: Recipe courtesy of Rachel Gurk of Rachel Cooks 2. tablespoons oats Prep time: 5 minutes 1 teaspoon pure maple syrup Servings:1 1 tablespoon pecans, chopped 2. tablespoons reserved chopped apple 1 cup frozen blueberries fresh blueberries 2. cups apples, roughly chopped, reserving In blender, blend blueberries, apples, cinnamon, 2 tablespoons for topping yogurt and spinach until smooth. Taste and add 1 teaspoon cinnamon maple syrup, to taste. If thicker mixture is desired, 12 cup plain, non-fat Greek yogurt add ice cubes. 1 cup spinach Pour into bowl. Mix oats with maple syrup. pure maple syrup, to taste Top smoothie mixture with oats, pecans, apples ice cubes (optional) and blueberries.