April 1, 2020 Issue, Page 9 of 10

Page Text

Wednesday, April 1, 2020 The Elk City News, Elk City, Oklahoma Creamy Couscous with Broccoli, Tomatoes and Cheese All-Day Nutrition Dairy-inspired, plant-based dishes to serve from morning to night FAMILY FEATURES rom cereal and milk to yogurt and fruit to broccoli and cheese, combining dairy Creamy Couscous with Broccoli, Tomatoes and Cheese with plant-based foods creates a superfood Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN power couple that can help ensure you and Prep time: 15 minutes your family are getting the nutrients you need any Cook time: 5 minutes time of day. Servings: 6 With the rise in popularity of plant-based diets, 1/2 cup chopped onion dairy can help optimize nutrient absorption from 2 tablespoons butter plant foods and provide additional nutrients like high- 3 cups broccoli florets quality protein, calcium, vitamin D and vitamin B12. 1 teaspoon minced garlic You can create delicious meals with the nutrition you 1/2 teaspoon pepper need while enjoying the best ofplants and dairy. 3 cups fat-free, 2% or whole milk Combining dairy and plant-based foods can be 11/2 cups plain couscous (wheat pasta) easier with these dairy-powered recipes from Milk 1 cup finely shredded Parmesan cheese Means More. They are ideal for creating a nutritious 1 cup (4 ounces) shredded cheddar cheese and delicious plan for every meal throughout the 11/2 cups seeded and chopped tomatoes day. Start with a Blueberry Apple Crisp Smoothie 2 tablespoons slivered fresh basil leaves Bowl in the morning then build out your lunch or In large nonstick skillet over medium heat, cook onion in dinner plans around an appetizer like this traditional butter 2 minutes. Add broccoli, garlic and pepper. Cook and Middle Eastern Labneh Spread with grilled pita stir 2 minutes. Stir milk into broccoli mixture. Bring to boil. Stir in couscous. bread and assorted veggies. For the main course, try Remove from heat. Cover and let stand 5 minutes. Lentil Tacos with Tangy Guacamole and a classic Gently stir Parmesan cheese into couscous mixture. Spread on Moroccan staple, Creamy Couscous with Broccoli, serving platter. Sprinkle with cheddar cheese. Top with tomatoes and Tomatoes and Cheese, on the side. fresh basil leaves. Find more recipes that combine the goodness of dairy and plant-based foods at milkmeansmore.org.