Monday, March 31, 2014

"Eat Right" Family-Friendly Recipes

By Diane Ruyack of Winners Drink Milk

Who doesn’t like to eat! If you read Danielle’s blog about March being National Nutrition Month, you know the theme is “Enjoy the Taste of Eating Right”.  Most of us choose taste over nutrition, so let’s look at our plates this year and find ways to enhance both nutrition and taste. Try new food combinations, different spices, and different cooking methods to enjoy the taste of eating right!

Meatza pizza is one of our family’s favorite original recipes.  Our son has a gluten sensitivity so eating a regular dough-based pizza is out for him unless we choose a gluten-free pizza or recipe that does not use wheat flour in the dough.  This recipe combines the flavor of pizza without the crust and makes a perfect main dish for the whole family to enjoy.


1 ½  pounds lean ground beef
1 t. garlic powder
2/3 cup evaporated milk 
1 can chopped mushrooms (optional)

¼ oregano and other Italian herbs
1 cup tomato sauce/or use prepared pizza sauce
1 cup Mozzarella cheese
½ cup Parmesan cheese

Mix beef, garlic powder, milk and mushrooms and pat into 8 or 9 inch pie pan.  Spread sauce and sprinkle cheeses on top.  Bake 400 degrees for 20-25 minutes or until completely cooked.  Cut into 4 wedges. 

Another original recipe from our family cookbook is Castle Burgers.  While is college, during the summers I worked in the kitchen at a Church camp, Stronghold Castle, overlooking the Rock River in Illinois. The recipe can be formed into burgers and cooked or spread on hamburger buns and baked for open-faced sandwiches.


2 pounds lean ground beef
½ cup grated cheese
1 onion, grated
1 cup ketchup
½ cup pickle relish
2 T. prepared mustard
Salt and pepper to taste

Mix all ingredients and form into patties or spread on hamburger buns.  Grill or bake patties.  For open-faced sandwiches, bake at 375 degrees for 15 to 20 minutes or until completely cooked.  Makes 8 to 12 servings.

Both of these recipes provide you with high-quality protein. Protein is the building block for your body from muscles to hair, bones, to teeth, every one of your billion cells need protein.  Another high-quality protein is milk protein. So if you are looking to add more protein to your diet, as are 57% of Americans, consume an 8 ounce glass of milk and you will add 8 grams of protein to your meal.  Experts recommend including 20-30 grams of protein at each meal so including milk will go a long way in reaching your daily needs.  

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