Fuel Your New Year’s Resolution with Protein

By Danielle Sovinski of Winners Drink Milk

Whether your New Year’s resolution is maintaining a regular exercise schedule or starting a new workout routine, protein can benefit your active lifestyle:

• Build more learn muscle. A higher protein diet along with resistance exercise can help build healthy muscles and support weight management.

• Reduce muscle loss during aging. Protein can help preserve muscle as you age.

• Enhance muscle recovery after resistance exercise or weight training.

• If you’re a regular exerciser, consuming high-quality dairy protein may help nourish your muscles after a tough workout.
• If you’re a serious athlete, consuming carbohydrates and high-quality dairy protein           together, after intense exercise, may enhance the replacement of muscle energy stores. The result is a faster recovery in preparation for your next workout.

• Consume protein immediately before exercise or within one hour after exercise for best results. As little as 10 grams of protein has been shown to stimulate muscle growth following exercise.

Consuming approximately 20-30 grams of high-quality protein at each meal can help you build and maintain muscle. Each example below will provide 20 grams of protein or more:

• Eating two, 6-ounce containers of Greek-style yogurt

• Adding 2 ounces of your favorite cheese and a chopped egg to a salad

• Combining approximately 2 ounces of cheese and ½ cup beans to a veggie burrito

• Choosing 3 to 4 ounces of lean beef, pork or poultry

Did you know? Low-fat chocolate milk is a great way to fuel up after a hard workout. A good source of high-quality protein, chocolate milk is packed with nine essential nutrients and can help replenish what the body has lost through sweat. It also has the right carb-to-protein ratio that many athletes look for post-workout. In addition to protein, dairy foods (milk, cheese and yogurt) are important sources of calcium, potassium, phosphorus, magnesium, zinc, vitamins A, D and B12 and riboflavin in the U.S. diet.

Frugal Foodies

Even on a time budget, everyone needs to eat! The ladies of the Real Farmwives of America and Friends share tips for buying food on a budget.

Lou of Much Ado about Lou shares a linky party of recipes- all under $5 per meal!

Lou found even more $5 meals. This post is all about affordable chicken meals, and they look delicious!

Freezer cooking can allow you to buy in bulk and save.

Lou shares tips for buying meat on a budget here.

How do you save on your family’s food?

Grocery Prices are Going Down

By Sarah Correll

How much do those carrots cost? The Indiana Farm Bureau just released the details of their semi-annual “market basket” survey, and they found that grocery prices are down slightly from a year ago!

The “market basket” survey includes 16 items, 8 of which have decreased in price since spring 2013. The biggest decrease was in sirloin tip roast, which has gone down by 70 cents. The full results are here!

Grocery items	Spring 2013	Fall 2013	Spring 2014
Apples, 1 lb.	$1.56	$1.66	$1.88
Potatoes, 5 lb.	$2.53	$3.51	$2.64
Bagged salad mix, 1 lb.	$2.34	$1.93	$2.11
Orange juice, 1/2 gal	$3.33	$3.43	$3.30
Ground chuck, 1 lb.	$3.68	$3.29	$3.70
Sirloin tip roast, 1 lb	$4.56	$4.09	$3.86
Bacon, 1lb.	$3.85	$4.74	$4.12
Sliced deli ham, 1 lb.	$5.24	$4.60	$5.08
Boneless chicken breast, 1 lb.	$2.91	$2.96	$2.54
Whole milk, 1 gal.	$3.27	$3.24	$3.12
Shredded cheddar cheese, 1 lb.	$4.01	$3.44	$4.33
Grade A  large eggs, 1 doz.	$1.78	$1.83	$1.92
Flour, 5 lb.	$2.42	$2.35	$2.55
Vegetable oil, 32 oz.	$2.99	$3.01	$2.88
Cereal, 10-oz. box	$2.85	$2.81	$2.66
White bread, 20-oz. loaf	$1.41	$1.40	$1.53
TOTAL	$48.73	$48.29	$48.22

While only 16% of every dollar spent at the grocery store makes it back to the farmer, we’re proud that Americans spend less than 10% of their disposable annual income on food, the lowest average of any country in the world! If you’re looking for some frugal meal ideas, check these out!

Summertime is Smoothie Time!

By Deb Osza of Winners Drink Milk


Smoothies are quick, delicious and easy to make.  During the summer ease your busy schedule and cool off with a smoothie from your own kitchen. Try these recipes or create your own from the ingredients you have on hand.  Got milk?  Have yogurt or some fruit you need to use up?  Pop them together in the blender give them a whirl and enjoy a delicious and powerful punch of nutrients.  These recipes are great for breakfast, desserts or snacks.


Berry Blast Smoothie

Ingredients
 •1 cup fresh or frozen raspberries
 •2 (6-ounce) containers fat-free blueberry yogurt
 •1/2 cup fat-free milk
 •1 tablespoon unsalted, natural almond butter
 •1 tablespoon honey

In a blender, add frozen raspberries, yogurt, milk, almond butter and honey. Cover and puree until smooth. Pour into two tall glasses and serve.

(Recipe courtesy of the American Dairy Association & Dairy Council)



Fresh Picked Peach Smoothie

Ingredients
• 3 medium or 2 large fresh peaches with skin, seed removed, sliced
• 2/3 cup low-fat milk
• 1/2 cup low-fat plain yogurt
• 2 tsp honey
• 1/2 tsp vanilla extract

In a single layer on a plate, freeze the sliced peaches for at least 1 hour (or overnight). Add the frozen peach slices, milk, yogurt, honey and vanilla extract to a blender container. Cover and puree until smooth. Pour into 2 chilled glasses.

Note: Freeze any leftover smoothie in popsicle molds for frozen treats anytime.

Recipe by Jackie Newgent, RD, award-winning author of The All-Natural Diabetes Cookbook



Mango Yogurt Smoothie

Ingredients
•4-7 ice cubes
•1 cup (8 ounces) plain fat-free yogurt
•3/4 cup mango slices in extra light syrup,* drained
•1 teaspoon sugar substitute (optional)
•mango slices for garnish (optional)

Place ice in bottom of blender. Add yogurt, mango and sugar substitute, if desired. Blend ingredients until smooth.

Pour into a tall glass and garnish with mango slices, if desired.

Serve immediately.

*Mango slices can be found in jars in your grocery store’s produce section.

Recipe created by 3-Every-Day™ of Dairy

Veronica’s Surprise

T’was the night before Christmas and all through the home…the fresh paint had been added along with new shingles and foam.

Veronica Whitehead, the Habitat for Humanity home recipient from this year’s Indiana State Fair build, and her two kids moved into their new home on Christmas Eve this year. Whitehead's house, dubbed "The House that Agriculture Built," was built in just 14 days at the 2011 Indiana State Fair with the help of 25 ag-related sponsors including Indiana’s Family of Farmers. 

                                                                                     

Because the electricity took months to install, the family could not move in until Christmas Eve, and at that time, they were greeted with quite the surprise.  Two days before move-in, their freezer and refrigerator were filled with Indiana pork, beef, dairy and poultry products thanks to Indiana’s Family of Farmers who donated the food and also a deep freezer.

Indiana farmers have always been active members of their communities just as Habitat is helping the community it serves to thrive.  What Indiana farmers do best is grow safe, nutritious food, so what better way to help than to partner and supply the deep freezer for this Indianapolis family and also to fill it with the protein and dairy products to help feed the family.

The hams, ground beef, turkey and milk were just some of the goodies Veronica and her family were able to enjoy on Christmas! What better way to celebrate, than with abundant food to share with those you love.

Cooking with Leftovers

By Michelle Plummer of Winners Drink Milk

“I HATE leftovers”…how many times have you heard that at your house?  I could easily fit into that category until I went on a mission these past few months to clear out my pantry and freezer; and realized I don’t hate leftovers, I hate lacking the creativity!  So let me let you in on a few secrets to make your holiday meal help stretch your family dining, increase interest and most of all rid your house of the motto: “I hate leftovers!”

Begin by planning menus for a week using ingredients in the refrigerator.  Next, I would look at the menu and see what I could do with it for a second meal or sandwich.  I am not a great sandwich eater (6 bites and the meal is over), so stir fry, salads (that I combine at the meal), casseroles and of course soups and stews!

Look at the items on hand.  Many times the additional items you need are in your pantry waiting to be used!

Make the recipes.  Package the leftovers in separate small containers- so not all foods taste alike!

Make a spice bag. Using a bit of the spices used in the dish to refresh the dish when reheating.

Mix and Match foods leftover from a couple of days look and see what can be created. 

Below are some suggestions for the first part of the week, you try the second part…no going out to eat!

Saturday- steak, roasted rosemary potatoes, veggie sauté of peppers, onions, mushrooms (I use a frozen medley product)

Sunday- A big pot of chili for the game, cheese, sour cream, all the fixings!

Monday- Steak and pepper subs with melted cheese, Italian dressing and new veggie.

Tuesday- make Hero Nachos with the remaining peppers, onions, and chili.  Add cheese, salsa and sour cream.

Wednesday- With leftovers, I try to clean up every three days.  So on Hump day begin again and use chicken, pork or shrimp.

Are you ready to Dig IN?

Indiana farmers and Indiana chefs joining forces for an event to celebrate Indiana food???

The folks at Dig IN invite you to "join us on August 28th as dozens of Indiana chefs, farmers, brewers, wineries and artisans descend on White River State Park to celebrate all things Indiana food! Sample dozens of signature dishes made from local product by world-class chefs. Listen to leaders in the Indiana food community speak about food issues. Then, chill in the shade to the tunes of local music acts."

Come visit Indiana's Family of Farmers at Dig IN on August 28, noon- 5 PM at White River State Park.

To get the party started a little early, we are giving away 4 tickets this week to one lucky reader. Just tell us what food says "Indiana" to you???

Indiana's Must-Eat Restaurants

By Liz Kelsay of The Indiana Soybean Alliance and The Indiana Corn Marketing Council

There are a lot of great restaurants in Indiana. I asked some of my friends and co-workers their favorites and here is the list we came up with!

Bonge’s Tavern, Perkinsville

Bonge’s has been serving Hoosiers since 1934. The restaurant is known for its tailgating and chalkboard specials.

Grey Brothers, Mooresville

Cafeteria with taste of a home cooked meal. Offer baked goods to go and catering.

The Beef House, Covington  

Beef, high choice aged beef at moderate prices also known for their yeast rolls

Wagner's Village Inn, Oldenburg

Locals favor this cozy café along Main Street for its special panfried chicken.

Kelsey Steak House, Valparaiso and Portage

Howie the cow greats guests for great steaks. Homemade is the key word on their menu.

Bruno’s Pizza, West Lafayette

Family owned local favorite, serving Pizza, Italian, German, Swiss and American Food. Known for its Purdue Memorable and is a busy place on game day. The Bruno Dough is a must!

Santorini’s Greek Kitchen, Indianapolis

Santorini’s is known as the best Greek restaurant in Indianapolis. Opa!

So, what other restaurants are a must?

Got a Hankerin' for Something Hardy?

By Guest Blogger Cris Goode of GOODEness Gracious

Does this never ending winter weather have you hankerin' for something hardy?

Well, The Real Farmwives of America and Friends can cook folks and these gals don't mind sharing!

If you want a quick glimpse at a whole set of meaty recipes, head on over to Miss Leah's kitchen at Beyer Beware. Every Monday she serves up a "Hunk of Meat" --like today's Slow Cooker Rootbeer Beef BBQ. She then invites her friends to share in the fun with their own favorite meat dishes. It is like having a new cookbook every Monday!

Then on Tuesdays, hop right on over to Miss Jen's kitchen at Mess Hall to Bistro and check out her "Made From Scratch Tuesdays" where she also shares a great new recipe and invites her friends to share.

If a challenge is more your style, you have got to head on over to Miss Amy's kitchen at A Latte with Ott, A. She is in the middle of a four part Iron Chef Challenge series where she challenges cooks to share their best recipes for a secret ingredient. She just finished up the duck competition and this month all of her fabulous cooking pals are cooking up some lamb.

So, no matter what you are craving, whether it be Beef Stroganoff, Chicken Parm,  or Cube Steak with Milk Gravy, we ladies got you covered...

Join us in our online kitchens or over on our facebook page and we'll be sure to keep you warm and full!

Food for your family, from our family.

Indiana's Family of Farmers has joined the Blogosphere.


We are so excited to join you here!

We can't wait to feature and highlight the hard working men and women that put the food on your table and give you the chance to win some great Indiana products to you along the way.

Indiana has so much to offer from our fields of grain to the meat you eat everyday and much, much more throughout this great state!

Starting next Monday, we will kick each week off by featuring a great Indiana food, company or product and offer you, dear reader, the opportunity to enter to win fun prizes from them!

From time to time, we even just might have some of the fabulous women from The Real Farmwives of America and Friends drop by for a visit or two to offer some of their fantastic recipes and tips as they balance life on and off the farm.

If you want to get a head start on all the fun, go ahead and join us on Facebook, follow us on Twitter and don't forget to follow us through Google Friend Connect (in the column to your right).

In the meantime, check out this great video featuring one of many of your fellow Hoosier neighbors.

Food for your family, from our family,

-Indiana's Family of Farmers