Accomplish Health Goals with Better-for-You Family Meals

FAMILY FEATURES: Embarking on a mission to eat healthier starts with setting goals and working together to reach them with the people you love. To make nutritious meals more manageable, bring your family together and work together to create menus that everyone can enjoy while staying on track.

Connecting a set of recipes that everyone can agree on starts with versatile ingredients like dairy. Enjoying delicious and nutritious recipes with yogurt, cheese and milk, you can nourish both body and soul by sharing the table with your loved ones.

For example, the key dairy ingredients in these Milk Means More recipes provide essential nutrients for a healthy diet. Roasted Salmon and Tomato Feta and 15-Minute Weeknight Pasta contain a variety of cheeses that provide vitamin B12, which is necessary for healthy brain and nerve cell development, and calcium, which is important for building and maintaining healthy bones. and an excellent source of protein.

Visit MilkMeansMore.org to find more nutritious meal ideas to help you reach your family’s health goals.

Salmon and Tomato Feta Roast

Recipe Courtesy of Marcia Stanley, MS, RDN, Culinary Nutritionist, on behalf of Milk Means
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 4

• non stick cooking spray
• 3 cups cherry tomatoes, halved
• 2 tsp olive oil
• 1 teaspoon minced garlic
• 1/2 teaspoon dried oregano or dried dillweed
• 1/4 teaspoon salt
• 1/2 teaspoon coarsely ground black pepper
• 1 1/2 pounds salmon or halibut fillet, cut into 4 servings
• 1 cup (4 ounces) crushed feta cheese

1. Preheat oven to 425 degrees Fahrenheit. Line an 18 x 13 x 1 inch baking sheet with foil. Lightly spray the foil with nonstick cooking spray. set aside.
2. In a medium bowl, combine tomatoes, olive oil, garlic, oregano or dillweed, salt, and 1/4 teaspoon pepper.
3. Place the fish fillets skin side down on one side of the prepared skillet. Sprinkle with remaining pepper. Lightly press the feta cheese over the fish. Pour tomato mixture onto other side of prepared skillet. Bake, uncovered, 12 to 15 minutes or until fish flakes easily with a fork.
4. Place salmon on serving plate. Spoon the tomato mixture over the top.

15 minute pasta on weekdays

Recipe courtesy of Kirsten Kubert of “Comfortable Domestic” on behalf of Milk Means
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 6

• 6 quarts of water
• 16 ounces linguine or penne pasta
• 2 tablespoons unsalted butter
• 1/2 cup thinly sliced ​​onions
• 1 cup thinly sliced ​​carrots
• 1 cup thinly sliced ​​bell pepper
• 1/2 cup grape tomatoes, cut in half
• 1 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 2 cloves of garlic (peeled and chopped)
• 1 cup reserved pasta water
• 1 teaspoon finely grated lemon peel
• 1/2 cup smoked provolone cheese, shredded
• 1/4 cup chopped fresh parsley (optional)
• parmesan cheese (optional)

1. Bring water to a boil and prepare pasta to al dente according to package directions, reserving 1 cup of pasta water.
2. In a large frying pan over medium heat, melt the butter. Add the onions, carrots and peppers and fry. Sauté vegetables for about 5 minutes or until they lighten in color and begin to soften. Add tomatoes, salt, pepper and garlic. Cook and stir for 1 minute to allow the tomatoes to release their juices.
3. Pour the reserved pasta water into the skillet and stir well. Bring the sauce to a boil. Reduce heat to medium-low and simmer for 3 minutes. Taste the sauce and adjust seasonings to your liking.
4. Transfer the drained pasta to the skillet with the lemon zest and smoked provolone cheese and mix well. Garnish with fresh parsley and Parmesan cheese, if desired, and serve immediately.