(Family Features) Changing daily habits, like what you eat, can enhance your overall wellness. However, it doesn’t have to mean forgoing favorite flavors or skipping out on delicious snacks.
Treating yourself in health-conscious ways is an important tactic to keep your health goals on track. In fact, healthy eating isn’t about restricting yourself; good nutrition simply starts with a balanced plate. By incorporating nutrient-rich options like milk and dairy foods, fruits, vegetables, whole grains and lean proteins, you can establish an eating pattern that supports wellness and an overall healthy lifestyle.
This Chocolate and Strawberry Greek Yogurt Bark offers a sweet snack that curbs cravings without ditching your daily commitment to a balanced diet. With 1/4 cup of plain non-fat Greek yogurt per serving, you’re making a responsible decision at snack time because, when it comes to good nutrition, dairy is an irreplaceable source of essential nutrients.
Dairy foods provide nutrients that people need to grow and maintain stronger bodies and minds. While Americans consume about two dairy servings per day on average, adding just one more serving can help fill dairy and nutrient gaps.
Add more dairy to your diet with this easy-to-make snack and find more better-for-you recipes at MilkMeansMore.org.

Chocolate and Strawberry Greek Yogurt Bark
Recipe courtesy of Jenn Fillenworth, MS, RDN, of “Jenny With the Good Eats” on behalf of Milk Means More
Prep time: 5 minutes
Servings: 12

3 cups plain non-fat Greek yogurt
1/3 cup honey, plus additional for drizzling, divided (optional)
1 teaspoon vanilla
1/4 cup melted dark chocolate
1/2 cup strawberries
1/2 cup dark chocolate chips

Directions
In medium bowl, combine Greek yogurt, honey and vanilla.
On parchment-lined baking sheet, spread Greek yogurt mixture to 1/4-inch thickness. Drop spoonfuls of melted chocolate onto yogurt and use toothpick to drag in circles. Press strawberries and chocolate chips into yogurt. Freeze at least 3 hours.
Remove from freezer and break into pieces.

(Family Features) It’s often a challenge on cold, dreary days to pull yourself out from under the warm covers. Even though you know the importance of a satisfying breakfast before heading to work or dropping the kids off at school, that cool chill may keep you hitting snooze.
On those cold and busy mornings when breakfast seems impossible, turn to a solution like Minute Ready to Serve microwavable cups for a quick, cozy breakfast. Ready in 90 seconds or less, the cups offer a fast and easy meal that helps you spend less time cooking and more time enjoying the small moments that happen when you can slow down.
When a weekday calls for an on-the-go breakfast, make quick work of your morning meal with this Breakfast Scramble for a filling option without the unnecessary additives. Made with just four ingredients — eggs, sausage, cheese and white rice — it’s perfect for a busy lifestyle. Plus, it can be customized any way you like with toppings like avocado, tomatoes, fresh herbs and more.
Visit MinuteRice.com to find more quick breakfast ideas perfect for chilly mornings.

Breakfast Scramble

Prep time: 2 minutes
Cook time: 2 minutes
Total time: 4 minutes
Servings: 1

1 cup Minute Ready to Serve White Rice
1 egg, lightly beaten
¼ cup shredded cheese
¼ cup crumbled cooked sausage
salt, to taste (optional)
black pepper, to taste (optional)

Directions
Heat rice according to package directions.
In small, microwave-safe bowl, combine egg, cheese and sausage. Microwave on high 60 seconds, or until egg is set.
Transfer rice to small bowl and top with egg and sausage mixture. Season with salt and pepper, to taste, if desired.

(Family Features) Entertaining guests during the holidays isn’t just about a main course that calls all to the table. What often makes a festive gathering more fruitful is a spread of delicious appetizers, delightful drinks and divine desserts that keep loved ones coming back to the kitchen for more.
For appetizing dishes from the first guest at the house to the last out the door, you can heighten the flavor and appearance of favorite recipes with one simple ingredient: apples. Ranging from tart to sugary sweet, finding the right balance for your palate is key. Scent can also influence taste, especially when you have a balanced sweetness with an uplifting, fresh aroma.
Turn to an option like Envy Apples this holiday season for satisfying texture and taste with a consistently balanced, refreshing sweetness coupled with a crisp, elegant crunch. They make for an easy snack when eaten fresh out of hand but are also perfect for appetizers, cider and tasty treats. Find more sweet holiday recipes at EnvyApple.com.

Apple oat crumble and citrus caramel topping

3 tablespoons sugar
½ teaspoon ground cinnamon
2 Envy Apples, diced into large cubes
1 tablespoon lemon juice
½ cup brown sugar
½ cup all-purpose flour
½ cup old-fashioned oats
½ cup cold butter, diced small
½ cup caramel
¼ teaspoon salt
½ orange, zest only
1 tablespoon orange juice
vanilla ice cream

Directions
Preheat oven to 350 F.
In bowl, stir together sugar and ground cinnamon.
Toss apples in lemon juice then in cinnamon sugar mixture. Spread in 9-inch pie dish.
In another bowl, stir together brown sugar, flour and oats. Using hands or fork, cut in butter until pea size crumbs form. Sprinkle evenly over apples.
Bake 40-45 minutes until mixture is bubbling and golden brown. Remove from oven and let cool 15 minutes.
In small pot, whisk caramel, salt, orange zest and orange juice until warm.
Spoon apple oat crumble over large scoop vanilla ice cream and top with salted citrus caramel.

Apple stuffing bites with rosemary gravy

1 box stovetop stuffing
2 tablespoons butter
2 cups diced Envy Apples
½ onion, diced small

Gravy
3 tablespoons butter
3 tablespoons flour
2 cups beef broth
2 teaspoons kosher salt
20 turns fresh cracked pepper
1 teaspoon Worcestershire sauce
1 tablespoon finely chopped rosemary

Directions
Preheat broiler.
Cook stuffing according to package directions; set aside and allow to cool slightly.
In large saute pan, melt butter and saute apples and onion until tender. Set aside to cool slightly.
Stir together stuffing and apple mixture. Spread stuffing on sheet tray and allow to cool in refrigerator.
After cooling, form stuffing into medium bites and place on sheet tray lined with parchment paper.
Broil bites until golden brown and slightly crispy.

To make gravy
In small pot, melt butter and whisk in flour. Cook flour 1 minute, whisking frequently.
Whisk in beef broth, salt, pepper and Worcestershire sauce; bring to boil, whisking frequently. Remove from heat and stir in rosemary. If desired, continue gently simmering gravy to thicken.
Arrange stuffing bites in serving dish and drizzle with gravy. Serve hot.

Pumpkin spice apple cider

1 Envy Apple, diced
1 tablespoon butter
1 teaspoon pumpkin spice
2 ounces bourbon (optional)
4 ounces pumpkin spice apple cider
demerara sugar
Envy Apple slices, for garnish
rosemary, for garnish
cinnamon stick, for garnish

Directions
In pan over medium heat, saute diced apples in butter and pumpkin spice 5-10 minutes.
In glass, combine bourbon (optional) and pumpkin spice apple cider; top with sauteed apples.
Add demerara sugar then garnish with apple slices, rosemary and cinnamon stick.

Bell-issimo brie melt
1 round brie (6-8 ounces)
2 Envy Apples
¼ cup walnuts
¼ cup dried cranberries
firm crackers

Directions
Unwrap brie and place on microwave-safe dish. Cut off top of brie round and microwave 60 seconds until middle is soft.
Slice apples into thick wedges.
Top brie with half the apples, crushed walnuts and dried cranberries.
Serve with firm crackers and remaining apple wedges.

(Family Features) Seeking comfort from the cold in the form of a wholesome meal is a perfect way to cap off a day with loved ones. During the winter months when brisk temperatures chill you to the bone, warming up with hearty dishes at the family table can bring everyone together.
Full of seasonal flavors with top-notch taste, pecan-crusted pork tenderloin offers a delicious main course you don’t have to feel guilty about. This easy yet elegant entree puts a unique spin on a dinnertime staple thanks to a crunchy pecan crust.
Pecans are among the lowest in carbs and highest in fiber compared to other tree nuts, helping you stay fuller longer. As a nutrient-dense powerhouse, they have 3 grams of plant-based protein and 3 grams of fiber per 1-ounce serving with 12 grams of “good” monounsaturated fat and only 2 grams of saturated fat. Essential nutrients like thiamin, zinc, copper and manganese — a mineral that’s essential for metabolism and bone health — mean you can feel good about serving pecan-infused dishes to your loved ones.
Visit americanpecan.com to find more winter weeknight recipe inspiration.

Pecan-Crusted Pork Tenderloin
Total time: 35 minutes
Servings: 6

1 pork tenderloin (about 1 1/2 pounds)
salt, to taste
pepper, to taste
½ cup brown sugar, divided
2 tablespoons soy sauce, divided
2 teaspoons minced garlic
½ cup pecan pieces
¼ cup pineapple juice
2 tablespoons Dijon mustard

Directions
Preheat oven to 400 F and lightly grease large baking dish. Season pork tenderloin with salt and pepper, to taste; set aside.
In small bowl, stir 1/4 cup brown sugar, 1 tablespoon soy sauce and minced garlic. Spread mixture over pork.
Press pecan pieces into brown sugar mixture on pork. Bake, uncovered, 20 minutes.
In medium saucepan over medium-high heat, combine remaining brown sugar, remaining soy sauce, pineapple juice and Dijon mustard. Bring mixture to boil; reduce to simmer 3-5 minutes then remove from heat.
Slice pork, spoon sauce over top and serve.

Dinnertime dishes loaded with nutrients help keep loved ones connected while refueling after busy days spent at work and school. Dairy foods — key ingredients in many at-home meals — provide nutrients for people of all ages to grow and maintain stronger bodies and minds.
However, some bodies are unable to break down the sugar found in milk, known as lactose, which causes an upset stomach and a heavy, bloated feeling. Rather than avoiding dairy and missing out on beneficial nutrients, people with lactose intolerance can enjoy real dairy products that are naturally low in lactose or don’t contain lactose, such as:
• Lactose-free milk, which is real milk with the same 13 essential nutrients as regular milk
• Hard and aged cheeses, such as cheddar, colby, Monterey Jack, Parmesan and Swiss
• Yogurt with live and active cultures, which help break down lactose, making it easier to digest
Visit MilkMeansMore.org to find more delicious dishes that fit a lactose intolerant meal plan.

Chicken Cordon Bleu Kebabs
Recipe courtesy of Rachel Gurk of “Rachel Cooks” on behalf of Milk Means More
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 3

Skewers:
Nonstick cooking spray
2 chicken breasts (6 ounces each), cubed
1 ham steak (6 ounces), cubed
6 bamboo skewers (8 inches)
1 tablespoon Dijon mustard
1 teaspoon pure maple syrup
¼ teaspoon ground black pepper
¼ teaspoon paprika
1 teaspoon extra-virgin olive oil

Sauce:
2 tablespoons butter
2 tablespoons flour
1 cup lactose-free 2% milk
1 teaspoon Dijon mustard
1 cup shredded Swiss cheese
salt, to taste (optional)
pepper, to taste (optional)

Directions
To make skewers: Preheat broiler to 500 F. Line broiler pan with foil and spray with nonstick cooking spray.
Thread cubed chicken pieces and cubed ham pieces onto skewers.
In small bowl, combine Dijon mustard, maple syrup, black pepper, paprika and oil.
Brush mustard mixture on skewers.
Broil about 5 minutes, flip and cook 5 minutes, or until chicken is cooked through.

To make sauce: In small saucepan over medium heat, melt butter. Whisk in flour and cook 1 minute, whisking constantly. Gradually add milk, whisking constantly. Add Dijon mustard. Continue cooking 5 minutes or until thick. Reduce heat to low and stir in cheese, whisking until melted.
Add salt and pepper, to taste, if desired.
Serve chicken and ham kebabs with sauce.

No matter how busy your schedule gets this fall, it’s important to take time to nurture your physical and mental health and wellbeing. With busy schedules underway, remember to take time to cook and eat together with loved ones.
In fact, research from the “Journal of Epidemiology & Community Health” shows regular family meals make it more likely kids and adults will eat more fruits and vegetables.
Making healthy choices, including eating fruits, like those in Apple Nachos, and vegetables have also been linked to greater happiness, according to research published in “Canadian Family Physician.” Pairing a healthy diet with other science-backed tips and recipes from the American Heart Association’s Healthy for Good initiative, supported by Kroger Health, can help you and your family feel your best.
For more free recipes, and to access more health tips, visit heart.org/healthyforgood.


Apple Nachos
Recipe courtesy of the American Heart Association’s Healthy for Good initiative
Servings: 6

1/3 cup dried unsweetened cranberries or raisins
¼ cup sliced unsalted almonds
2 tablespoons unsalted shelled sunflower seeds
3 medium green or red apples, cored and thinly sliced into 12 wedges each, divided
1-2 teaspoons fresh lemon juice
2 tablespoons water
¼ cup smooth low-sodium peanut butter
1 tablespoon honey

Directions
In small bowl, stir cranberries, almonds and sunflower seeds.
Layer 18 apple wedges on large plate or platter. Sprinkle with lemon juice to keep apples from browning.
In small microwaveable bowl, microwave water on high 2 minutes, or until boiling. Add peanut butter and honey, stirring until mixture is smooth.
Using spoon, drizzle half peanut butter mixture over apple wedges. Sprinkle with half cranberry mixture. Layer remaining apples over cranberry mixture. Drizzle with remaining peanut butter mixture. Sprinkle remaining cranberry mixture over top.

Nutritional information per serving: 167 calories; 7.5 g total fat; 1 g saturated fat; 0 g trans fat; 2.5 g polyunsaturated fat; 3.5 g monounsaturated fat; 0 mg cholesterol; 66 mg sodium; 22 g carbohydrates; 4 g fiber; 15 g sugar; 4 g protein.

Almost every get together — whether it’s family, friends or neighbors — has one dish that’s the star of the show time after time. It’s usually a staple dish, but that doesn’t always mean it’s the main course.
It can be a side dish that pairs with almost everything else on the table. The kids gobble it up, and the adults ask, “Can I have that recipe?”
Side dishes can be some of the most enjoyed foods at a meal. There is a large variety of options and a multitude of possibilities and variations of almost every classic side dish.
There are a lot of elements that go into making a stellar side, however. It must have lots of flavor, and the seasoning needs to be on point.
Next time you’re looking for a versatile, delicious side dish nearly everyone will love, try these Horseradish Mashed Potatoes. They have a perfect potato texture and are full of creamy goodness with a horseradish kick to savor.
Find more side dish recipes at Culinary.net.

Horseradish Mashed Potatoes
Servings: 4-6

Ingredients
2 quarts water
1 ¼ teaspoons salt, divided
3 pounds Yukon Gold potatoes, halved
1 stick of unsalted butter, cut into 8 slices, divided
16 ounces sour cream
¼ cup horseradish, prepared and squeezed of moisture
½ teaspoon pepper
¼ cup chopped chives, plus additional for topping

Directions
In saucepan, bring water and 1 teaspoon salt to boil. Add potatoes and boil 15-20 minutes. Reserve 1/2 cup liquid.
Drain potatoes and place in bowl. Add six slices of butter and mash potatoes coarsely.
In medium bowl, whisk together sour cream, horseradish, remaining salt, pepper and chives. Add mixture to mashed potatoes. Add reserved water. Mash to combine.
Transfer to serving bowl and top with remaining butter pieces and additional chives.

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.
For a customizable kid-pleaser, turn to chopped chicken taco salad and garnish with your family’s favorite toppings. This recipe requires minimal prep and calls for on-hand ingredients like dairy food favorites that provide nutrients people of all ages need to grow and maintain strong bodies and minds.
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

Dressing:
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

Salad: 
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. 

By Jolene Goodman

I share a delicious recipe from my friend Cyd Koehn this month. She is one of the best caterers in central Iowa. If you have not had the pleasure to enjoy a tasty spread from Cyd, you are in for a treat as I share her recipe for Maytag’s four-cheese mac with fig-balsamic drizzle. This recipe will bring gourmet mac and cheese right to your kitchen, satisfying your family’s tastebuds with a dish they will be asking for again. Let me know what you think!


Maytag’s four-cheese mac with fig-balsamic drizzle

By Cyd Koehn
Cyd’s Catering
515-208-2091
www.cateringbycyd.com

Makes 6 servings.

For the macaroni and sauce:
1/2 pound dried elbow macaroni
1/4 cup unsalted butter
3 tablespoons flour
Salt and freshly ground black pepper to taste
4 cups heavy cream
2 cups grated Maytag White Cheddar Cheese (8 ounces), divided
2 cups cubed Havarti cheese (8 ounces)
1/4 cup Maytag Blue Cheese (1 ounce)

For the panko topping:
1/2 cup panko bread crumbs
1 tablespoon unsalted butter, melted
1/4 teaspoon freshly ground black pepper
For the Fig-Balsamic Drizzle
2 tablespoons fig jam
2 tablespoons balsamic vinegar reduction

Instructions
1. Preheat oven to 350°F. Butter a 9 x 9 baking dish. Cook pasta in boiling salted water just until al dente (do not overcook). Drain and set aside.

2. Meanwhile, for the sauce, in a heavy 3-quart saucepan melt the 1/4 cup butter over medium heat. Whisk in the flour and salt and pepper to taste. Cook and stir until a smooth paste forms, about 30 seconds (do not allow this mixture to brown). Slowly pour in the cream while stirring. Cook and stir until the mixture thickens and bubbles. Add 1 1/2 cups of the Maytag White Cheddar, the Havarti, and the Maytag Blue. Cook and stir until the cheese is melted and the sauce is smooth. Add the cheese sauce to the cooked pasta; stir to coat evenly. Transfer the mixture to the prepared dish. Top with remaining 1/2 cup of Maytag White Cheddar.

3. For the panko topping, in a small bowl, combine the panko crumbs, melted butter, and the 1/4 teaspoon black pepper. Sprinkle panko topping evenly over macaroni mixture. Bake about 20 minutes or until the mac-and-cheese is bubbling and the crumbs are golden.

4. For the Fig-Balsamic Drizzle, whisk together the fig jam and balsamic vinegar reduction. To serve, divide macaroni and cheese among six shallow bowls. Spoon a little Fig-Balsamic Drizzle over each serving.

Note: To reheat the prepared casserole, cover with foil and bake in a preheated 350°oven about 25 minutes or until heated through (165°F). If the macaroni noodles are dry, to add more moisture, use milk or cream.