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Family meals matter: Beat the heat

When temperatures rise, sometimes all desire to spend time in the kitchen flies right out the window. However, good nutrition and balanced eating are important at any temperature, so be sure to start even the hottest days with a healthy breakfast.

A balanced breakfast combines at least three out of the five food groups, starting with Grains, Breads + Cereals, then either Fruits or Vegetables, and Milk + Milk Products or Meats, Beans + Nuts.

Get your summer days off to a healthy start that beats the heat with a family breakfast of Overnight Apple Cinnamon Oatmeal Breakfast Custard, Yogurt Fruit Salad and Vegetable Medley Drink. Other low or no cook breakfast ideas that will fill you up and keep you cool all week long include Apple Bagel Sandwiches, Strawberry Breakfast Sandwiches, Fresh Fruit Burritos and Roast Beef Hash with Eggs.

“Family Meals Matter” features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, please visit our website, HealthyEating.org. Healthy Eating Made Easier.

SHOPPING LIST

Includes ingredients to make at least four servings of each Featured Family Meal recipe.

OVERNIGHT APPLE CINNAMON OATMEAL BREAKFAST CUSTARD

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/102136/overnight-apple-cinnamon-oatmeal-breakfast-custard.aspx

Total preparation time: more than 2 hours

Actual cooking time: less than 15 minutes

Number of servings: 4

4 cups fat-free milk

2 cups oats (quick or old-fashioned)

2 tablespoons sugar

1 teaspoon ground cinnamon

1 apple, cored and chopped (unpeeled)

1 / 2 teaspoon vanilla extract

3 eggs, beaten

PREPARATION:

1. The night before serving, combine in a saucepan: Milk, oats, sugar, cinnamon and apple. Cover pot and refrigerate overnight.

2. In the morning, remove pot from refrigerator and stir. Replace cover and heat over medium-low heat for about 4 minutes until creamy; stirring occasionally to prevent from sticking.

3. Add eggs and vanilla; stir constantly with a fork until eggs are no longer shiny and are cooked, about 1-2 minutes.

This recipe can easily be adjusted down to 2 servings or up to 5 or 6 or more. Just follow this simple formula: For each serving, use 1 cup milk, 1 / 2 cup oats and 1 LESS egg than the number of servings (i.e., 1 egg for 2 servings, 4 eggs for 5 servings.) Add sugar, cinnamon, apples and vanilla to taste.

COOK’S NOTES:

Can be made in the morning without overnight soak; just cook milk/oats mixture a little longer, about 5-6 minutes. Stir frequently to prevent sticking.

Source: WA State Dairy Council + Dairy Council of CA

YOGURT FRUIT SALAD

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/60489/yogurt-fruit-salad.aspx

Total preparation time: less than 15 minutes

Actual cooking time: No cooking required

Number of servings: 8

1 / 2 cantaloupe melon

1 cup red grapes, halved

2 cups fresh strawberries, quartered

2 cups yogurt (your choice: great with maple, vanilla or strawberry yogurt.)

PREPARATION:

Add all ingredients into a big bowl, Mix until fruit is coated with yogurt. Serve.

COOK’S NOTES:

For fun, add some Blueberries, or add some honeydew for added color. ( 1 / 4 cantaloupe; 1 / 4 honeydew.) Enjoy! Kids have fun adding all the colorful healthy ingredients. (Mom does the slicing.)

Source: Megan Malkin

VEGETABLE MEDLEY DRINK

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/11030/vegetable-medley-drink.aspx

Total preparation time: less than 15 minutes

Actual cooking time: No cooking required

Number of servings: 4

4 large carrots

4 large tomatoes

2 medium stalks celery

2 green onions

1 medium cucumber

1 medium red or green bell pepper

1 / 2 large lemon, peeled and seeded

1 teaspoon chopped fresh basil leaves

1 / 4 teaspoon salt

6 drops red pepper sauce

PREPARATION:

Extract juice from vegetables and lemon, using juice extractor. Stir basil, salt and pepper sauce into juice. For best flavor, refrigerate about 30 minutes. Stir before serving.

Source: Betty B.

OTHER FEATURED RECIPES

Apple Bagel Sandwiches

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/8670/apple-bagel-sandwich.aspx

Fresh Fruit Burritos

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/9522/fresh-fruit-burritos.aspx

Roast Beef Hash with Eggs

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/35833/roast-beef-hash-eggs.aspx

Strawberry Breakfast Sandwiches

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/12302/strawberry-breakfast-sandwich.aspx

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Summary: Beat the summer heat by making a balanced breakfast the biggest meal of your day. Try low and no cook recipes to keep cool as well.

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“Family Meals Matter” features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org.

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