Start your 4th of July off right with this tasty red, white, and blue fruit, yogurt, and cereal pie. Serves 10 Dietitian’s Tip: This Breakfast Greek Yogurt Pie will add dairy protein, healthy fruits, and whole grains to your day. INGREDIENTS 5 cups bran flakes cereal ½ cup chopped walnuts 6 tablespoons unsalted melted butter 4 tablespoons honey
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Food Hero has a wealth of easy to make, nutritious recipes to liven up your summer days. Here is an easy summer lunch idea for the kids … or yourself. Serves 4 Dietitian’s Tip: This recipe is a great addition to a healthy diet serving up dairy protein, fruit, vegetables, and whole grains. Come up with your own combination
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Serve on toasted slices of Italian or French bread. A light, refreshing appetizer for your summertime parties. Serves 6 Dietitian’s Tip: A great way to get a boost of dairy protein with 11 grams of protein per serving. INGREDIENTS 2 cups 2% fat cottage cheese 1 cup coarsely chopped fresh tomatoes ¼ cup chopped fresh basil ¼ cup
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Try this delicious, hearty chili on a cold, wintery day or any day. Serves 8 Dietitian’s Tip: To help you meet your DASH daily goals, here are suggestions for foods to eat with this hearty chili: Whole grain crackers or a slice of whole grain bread Salad with leafy greens, carrots, cucumbers, and a sprinkle of nuts and a
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This savory and sweet burger has ingredients so good that nothing goes to waste. Extra squash puree can be used for your next meal as a side dish or pasta sauce. Serves 6 Dietitian’s Tip: Pair this hearty meal with a light green salad mixed with dried or fresh fruit and nuts, and dress with a ratio of 3
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This tasty bean salad comes together in no time, and the smokey cheddar adds bonus flavor. No smoked cheddar? Try using sharp cheddar or pepper jack. Serves 4 Dietitian’s Tip: Build a DASH meal with this salad by adding a side of fresh fruit and a whole grain roll INGREDIENTS 2 tablespoons Dijon mustard 2 tablespoons cider vinegar
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This cheesy and creamy soup is for you, whether you are lactose intolerant or not. Serves 9 Dietitian’s tip: Use either whole milk or lactose-free whole milk. Cheddar cheese, like all aged cheeses, contains very little lactose so you can enjoy without symptoms. For a healthy balance to your meal, accompany this treat with a side salad or
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Try this lighter twist on a classic creamy dish. Make it a meal with fresh fruit and a cold glass of milk. Serves 4 Prep time: 15 minutes Cook time: 20 minutes Ingredients 3/4 pound beef sirloin, thinly sliced 2 1/2cups broccoli florets 10 large mushrooms, sliced 2 green onions, sliced 2 cloves garlic, minced 3 tablespoons flour
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Tandoori chicken is packed with flavor from various spices, but isn’t necessarily hot. The combination of spices will keep you warm on cold days. Serves 6 Dietitian’s Tip: Tandoori chicken is spice-filled and offers a lot of flavor. Consider cutting back on the amount of crushed hot red pepper flakes if you’d like to go easy on the
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Wake up to warm baked bread pudding with apples and cinnamon. Serves 4 Dietitian’s Tip: Make this dish up to 1 day ahead and refrigerate until ready to bake. This bread pudding tastes great with other fruit too. See what’s in season at the farmers market. Instead of apples, try using pears, plums, peaches or berries. Ingredients: 1
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Oregon Dairy and Nutrition Council 