Ingredients

• 2 Tbsp. low-sodium soy sauce
• 2 Tbsp. rice vinegar
• 2 tsp. sugar
• 1/4 tsp. toasted sesame oil
• 1/8 tsp. fresh minced ginger
• 1/2 tsp. minced garlic
• 1/16 tsp. crushed red pepper flakes, or to taste

Directions

1. Mix all the ingredients together in a small bowl.
2. Cover and refrigerate until ready to use.

Tip: Dipping sauce is great with salad rolls and potstickers.

Nutritional Analysis

Servings: 6
Serving Size: 2 Tbsp.

Calories: 17
Sodium: 300 g
Fat: <1 g
Carbohydrates: 3 g
Protein: <1 g

Recipe provided by Cooper Clinic Nutrition.

Popular diet trends, such as intermittent fasting, claim to help people lose weight by reducing the window of time in which they eat. Those who choose to fast often select breakfast as the target meal to cut. Some individuals, while not intentionally fasting, skip breakfast out of habit or out of the fear of adding “unnecessary calories” to the day. But does skipping breakfast really help an individual reach their health goals? Research suggests that may not be the case.

You might have heard breakfast hailed as “the most important meal of the day,” and there are reliable reasons this may be true. Breakfast plays an important role in our overall health and well-being. Numerous research studies highlight the health benefits of including a nutrient-dense, balanced breakfast. Consistently eating a healthy breakfast can help with:

• Weight management
• Optimal nutrient intake
• Improved cognition
• Better blood sugar control
• Healthy metabolism

Weight Management

Starting the day with a nutritious, balanced breakfast may be a sustainable strategy to obtaining and maintaining a healthy weight. A review of multiple studies evaluated the effects breakfast might have on weight management and found it has a positive effect on appetite control and satiety. Studies showed participants who ate breakfast had reduced hunger and increased feelings of fullness compared to those who skipped. Increased satiety may help prevent overconsumption later in the day which could hinder weight loss goals.

It’s important to keep in mind that what is included in breakfast matters. This review found that breakfasts high in protein (more than or equal to 30 g protein) and calories (more than or equal to 350 calories) resulted in more satiety.

Optimal Nutrient Intake

Skipping breakfast also means missing an opportunity to get valuable nutrients such as vitamins, minerals and fiber. Breakfast meals that include fruits, vegetables, lean proteins, high-fiber cereals and grains and low-fat dairy are excellent sources of nutrients.  A review conducted by Gibney and colleagues evaluated the nutritional benefits of breakfast using national dietary survey data from Canada, Denmark, France, Spain, the U.K. and the USA. The data from many of these countries highlights how breakfast can optimize intake of key nutrients, such as fiber and calcium. Over time, low intake of these nutrients can negatively impact digestive health and bone health, respectively.

Improved Cognition

Breakfast can provide an essential nutrient in cognitive function: carbohydrates. Carbohydrates serve as the brain’s primary source of fuel. The brain needs a steady supply of energy to support memory, attention and decision-making abilities. When choosing carbohydrates, they should ideally be high in fiber to promote a balanced blood sugar response. Whole grains, fruits and vegetables are good, fiber-rich carbohydrate choices.

Better Blood Sugar Control

People with diabetes or who are at risk for diabetes benefit greatly from following a consistent eating pattern that includes a balanced, healthy breakfast. The American Diabetes Association states that eating breakfast can help keep your blood glucose in the target range, specifically one high in protein and fiber. For better blood sugar control, a good rule of thumb is to strive for “no lonely carbs.” Instead, pair fiber-rich carbohydrates with protein and healthy fats. Doing so will help improve overall glucose. For example, try a simple breakfast like Ezekiel toast with a spread of peanut butter and Greek yogurt on the side.

Healthy metabolism

Metabolism simply refers to the processes by which our body converts food and drink into energy to sustain life. Many factors may impact metabolism, including gender, genetics, hormones and body composition. Muscle mass is more metabolically active, so building muscle can help promote a healthy metabolism. In addition to strength training, it is important to consume enough calories and protein to support muscle building. Recent research has established the need for higher protein intakes to this end. According to the Academy of Nutrition and Dietetics along with the American College of Sports Medicine, protein intake for physically active individuals should be between 1.2-2 grams per kg of body weight per day. A protein-rich breakfast can help one reach this higher protein threshold.

Avoid skipping your breakfast and try some of these nutritious breakfast recipes from Cooper Clinic Nutrition.

Garden Scrambled Eggs Breakfast Burrito

Ingredients:

• 1/8 green pepper, diced
• 1/8 onion, diced
• 2 fresh mushrooms, diced
• 2 egg whites
• 1 egg yolk
• 1/4 cup low-fat cottage cheese
• 1 whole wheat tortilla
• 1/2 sliced avocado
• 1 slice low-fat cheddar cheese
  

Directions:

1. Place the first three ingredients in a microwave-safe container, cover and microwave on medium setting until vegetables are tender.
2. Whip eggs and cottage cheese.
3. Scramble eggs in skillet with cooked vegetables until done.
4. Fold eggs into whole wheat tortilla with sliced avocado and cheese.

Nutrient Analysis:
Calories: 525
Protein: 30 g
Total fat: 21 g
Saturated fat: 5 g
Cholesterol: 228 mg
Fiber: 15 g
Sodium: 236 mg

Avocado Toast with a Side of Berries and Yogurt

Watch this Avocado Toast recipe for a quick, easy and healthy breakfast. Pair it with berries and low-fat Greek yogurt for a nutrient-dense meal.

Ingredients:

• 1 slice Dave’s Killer Bread® (21 whole grain), toasted
• 1/4 fresh avocado or 2.5 oz. chunky guacamole
• 2 cooked egg whites
• 1 Tbsp. chia seeds
• Salt and pepper to taste (optional)
• Drizzle of olive oil (optional)
• 1 cup berries
• 1 cup Chobani® original non-fat Greek yogurt

Directions:

1. Toast bread until brown.
2. In a small skillet, cook egg whites until done.
3. Spread avocado slices or guacamole on toast, then sprinkle chia seeds on top.
4. Top with egg whites and season with salt and pepper to taste.
5. Consume with a side of berries and Chobani® original non-fat Greek yogurt for a nutritious meal.

Nutrient Analysis:
Calories: 437
Fiber: 16 g
Fat: 11g
Protein: 40 g
Saturated Fat: 1 g
Sodium: 643 mg
Cholesterol: 13 mg
Carbohydrates: 43 g

Yogurt Parfait

Ingredients:

• 1 5.3 oz. Chobani® Greek yogurt (0% fat)
• 1/4 cup Kashi® Go Lean Crunch
• 1 Tbsp. sliced almonds
• 1 Tbsp. chia seeds
• 1/2 cup fresh blackberries
• 1/2 cup fresh blueberries
  

Directions:

1. Layer ingredients in a bowl.
2. Chill or serve immediately.

Nutrient Analysis:
Calories: 352
Fat: 11 g
Saturated Fat: 1 g
Carbohydrates: 44 g
Sodium: 76 mg
Fiber: 12 g
Protein: 23 g
Calcium: 260 mg

On the go and need a quick morning boost? Consider keeping some of these fiber-rich carb and protein combinations on hand!

Grab and Go Combos

Pioneer Pastures™ protein shake + apple

Purely Elizabeth® oatmeal made with Fairlife® reduced-fat milk

Ezekiel 4:9® bread with almond butter + Oikos® Pro Greek yogurt 

Kodiak Power Waffles® + Chobani® 20 g Greek yogurt

Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist for more information and assistance on creating a healthy eating plan to achieve your goals, call 972.560.2655 or visit cooperclinicnutrition.com.

Article provided by London Robinson, MCN, RDN, LD, and Cooper Clinic Nutrition.

Ingredients

• 2/3 cup nonfat dry powdered milk
• 1/4 cup chunky style peanut butter
• 1/4 cup raisins, chopped
• 2 Tbsp. frozen unsweetened concentrated apple juice, thawed
• 3/4 cup Rice Krispies® cereal

Directions

1. In a small bowl, combine powdered milk with peanut butter, blending thoroughly; stir in raisins and apple juice.
2. Add Rice Krispies® cereal and stir until combined.
3. Press mixture into an 8 x 3 1/2 x 2 1/2-inch nonstick loaf pan.
4. Refrigerate until firm, about 2 hours.

Nutritional Analysis

Servings: 4
Serving Size: 1 square

Calories: 118
Sodium: 124 g
Fat: 4 g
Fiber: 1 g
Saturated Fat: 0 g
Carbohydrates: 16 g
Protein: 6 g
Cholesterol: 2 mg

Recipe provided by Cooper Clinic Nutrition.

Ingredients

• 1 cup cooked pasta
• 1/4 cup half & half
• 1/4 cup skim milk
• 1/4 cup freshly grated Parmesan cheese
• 1 cup steamed vegetables
• Red pepper, salt and fresh ground pepper, to taste

Directions

1. Combine half & half, milk and Parmesan cheese in skillet over medium heat, stirring until cheese melts and mixture reduces in volume and thickens.
2. Add steamed vegetables and cooked pasta to sauce and mix well.
3. Season with red pepper, salt and pepper to taste.
4. Serve.

Nutritional Analysis

Servings: 2
Serving Size: 1 cup

Calories: 454
Protein: 26 g
Total Fat: 17 g
Saturated Fat: 9 g
Cholesterol: 97 mg
Fiber: 6 g
Sodium: 291 mg

Recipe provided by Cooper Clinic Nutrition.

Ingredients

• 1 cup almond flour or almond meal
• 1/2 cup oats
• 1/4 cup butter, room temperature
• 1/8 cup applesauce
• 1 scoop chocolate protein powder
• 1/4 cup sugar or sugar substitute
• 2 egg whites
• 1/4 teaspoon salt
• 1/2 teaspoon pure vanilla extract
• 1/4 teaspoon baking soda
• 1/4 cup dark chocolate chips

Directions

1. Preheat your oven to 375 degrees.
2. In a large bowl, cream together the butter, sugar, applesauce and protein powder.
3. Gradually beat the egg whites into the butter and sugar mixture.
4. Add the almond flour, oats, salt, vanilla and baking soda in with the other ingredients and mix well.
5. Fold in the chocolate chips.
6. Roll the dough into 1-inch balls and place on a non-stick baking pan.
7. Bake for 12-15 minutes until the cookies rise and the edges have browned.

Nutritional Analysis

Servings: 12
Serving Size: 1 cookie

Calories: 147
Fat: 10 g
Fiber: 1.6 g
Carbohydrates: 11.3 g
Protein: 5 g

Recipe provided by Cooper Clinic Nutrition.

Ingredients

• 1 1/4 cup wild or brown rice, uncooked
• 16 oz. apricot nectar (divided)
• 6 boneless/skinless chicken breasts
• 1 cup canned apricot halves in light syrup
• 1 tsp. rosemary

*Tip: add salt and pepper to taste

Directions

1. Preheat oven to 350 degrees.
2. Place rice in bottom of 9 x 13 inch pan with 8 ounces of apricot nectar. Add chicken breasts, remaining 8 oz. of apricot nectar and apricots. Sprinkle with rosemary, salt and pepper. Cover with foil and set on a rimmed baking sheet.
3. Bake for approximately one hour, or until chicken reaches internal temperature of 165 degrees.

Nutritional Analysis

Servings: 6
Serving Size: 1 chicken breast

Calories: 335
Sodium: 81 g
Fat: 3 g
Carbohydrates: 48 g
Saturated Fat: 0.6 g
Cholesterol: 66 mg
Protein: 29 g
Fiber: 2 g

*Brown rice used for Nutritional Analysis.

Recipe provided by Cooper Clinic Nutrition.

Ingredients

• 1/2 cup light sour cream
• 1 tsp. vanilla powder
• 2 single serving Splenda® packets
• 1 Tbsp. powdered sugar
• 1 Tbsp. brown sugar
• 1/2 cup light Cool Whip®
• 1 1/2 Tbsp. honey
• Cinnamon to taste

Directions

1. In a medium bowl, combine all the ingredients.
2. Using a rubber spatula, fold ingredients carefully until well blended.
3. Refrigerate immediately for a minimum of 4 hours.

Tip : Serve with fresh berries or Pineapple Angel Food Cake.

Nutritional Analysis

Servings: 8
Serving Size: 2 Tbsp.

Calories: 59
Sodium: 17 mg
Fat: 2 g
Carbohydrates: 8 g
Saturated Fat: 2 g
Cholesterol: 6 mg
Protein: 1 g
Fiber: 0 g

Recipe provided by Cooper Clinic Nutrition.

Ingredients

• 16 plum tomatoes, halved lengthwise
• 1/4 cup olive oil
• 3 Tbsp. aged balsamic vinegar
• 2 garlic cloves, minced
• 2 1/2 tsp. sugar
• 1/2 tsp. salt
• 1/2 tsp. black pepper, freshly ground
• 10 fresh basil leaves, julienned

Directions

1. Preheat oven to 450 degrees.
2. Arrange tomatoes, cut side up, on a sheet pan lined with foil.
3. In a small bowl, combine olive oil, balsamic vinegar, garlic cloves, sugar, salt and black pepper.
4. Pour evenly over the tomatoes.
5. Roast 25-30 minutes, or until tomatoes start to caramelize.
6. Sprinkle with basil and serve warm or at room temperature.

Nutritional Analysis

Servings: 8
Serving Size: 2 halves

Calories: 54
Fat: 2.5 g
Saturated Fat: 0 g
Fiber: 1.6 g
Cholesterol: 0 mg
 Carbohydrates: 7.7 g
Protein: 1.2 g
Sodium: 299 mg

Recipe provided by Cooper Clinic Nutrition.

When you stand in the dairy section of your grocery store, do you notice a plethora of nondairy plant-based “milk alternatives?” It may seem that most of the space in this section, traditionally reserved for dairy milk, has been overtaken by these plant-based options.

According to AgFunderNews:

• 44% of U.S. households purchased plant-based milk in 2023
• Looking back over the past five years, dollar sales of plant-based milk grew 81% vs. 2019 in U.S. foodservice with volumes up to 55%. For context, conventional milk dollar sales grew 34% while volumes grew 8% over the same timeframe.

If you are a dairy milk consumer, you might question if you would benefit from switching to a plant-based alternative. Here’s clear and objective information to help assist you in choosing the best milk option suited to your needs and interests.

Increased Demand for Plant-based Milk Alternatives

Reasons to choose alternatives to dairy milk, include:

• Lactose intolerance: partial or total inability to digest lactose, the naturally occurring sugar in dairy milk, due to deficiency of the lactase enzyme.
  • In the U.S. approximately 36% of people have lactose malabsorption which can cause lactose intolerance.
  • Helpful tips if you’re lactose intolerant but prefer dairy:
    • Lactose-free dairy milks are widely available and contain the lactase enzyme which digests the lactose.
    • Aged cheeses have significantly less lactose. Parmesan, cheddar and Swiss are virtually lactose-free.
• Dairy allergies: an immune response to proteins in milk, most commonly casein and whey.

Other health-related reasons:

• Perception that plant-based milks are more heart healthy with lower saturated fat and no cholesterol compared to high saturated fat dairy (cheese, whole milk and ice cream)
• Lower calorie options (unflavored and unsweetened plant-based milk may be lower in calories than dairy milk)
• Piquing interest in plant-based eating patterns and diet diversification

Non-nutrition related reasons include:

• Environmental reasons reported commonly among Gen Z
• Animal welfare

Nutrition: How Does Dairy Milk Compare with Plant-based Milk?

Dairy Milk

Cow’s milk is naturally rich in:

• Complete protein (containing all essential amino acids)
• Calcium (naturally has approximately 300 mg. in 8 oz.)
• Vitamin B12, potassium and phosphorous

Interesting fact: Cow’s milk is not naturally a good vitamin D3 source. In the 1930s, the United States began to fortify milk with vitamin D to eradicate rickets. This disease was caused by vitamin D deficiency resulting in softening and weakening of the bones. At the time, rickets was rampant among poor children. Milk was chosen as an ideal vehicle for vitamin D fortification since it was widely available, palatable to children and rich in calcium, another bone beneficial nutrient.

Plant-based Milks

Nutritional value varies widely depending on the type and brand of plant-based milks, especially regarding fortification. Plant-based milks are commonly fortified with both calcium and vitamin D to be comparable to the nutrients in dairy milk. Fortification may also include vitamin B12 and potassium. Some plant milks naturally low in protein may be fortified with protein depending on the brand and product line. When evaluating a food product, refer to its Nutrition Facts label.

Common types:

• Soy milk: closest to dairy milk in terms of protein content and quality as it contains all essential amino acids (7 grams protein per 1 cup)
• Almond milk: low calorie if unsweetened but very low in protein (1 gram protein per 1 cup)
• Pea milk: high protein (7-8 grams protein per 1 cup)
• Oat milk: higher in carbohydrate and fiber content, moderate in protein (3-4 grams protein per 1 cup)
• Coconut milk: high in saturated fat with 4 grams per cup (for context this falls in between dairy 2% milk and whole milk); very low in protein (0 grams protein per 1 cup)

Nutritional Content Comparison of Dairy Milk and Unflavored, Unsweetened Plant-based Milks

Serving = 1 cup (8 fluid ounces or 240 ml.)

Note: the sugar contained in dairy milk is naturally occurring from lactose

Taste and Culinary Uses

Each milk has its unique culinary behaviors and flavor profiles:

• Coconut milk has distinctive flavor ideal for tropical dishes, rich and creamy consistency; excellent in curries, desserts such as pudding or custard; less versatile otherwise
• Dairy froths well for lattes; bakes reliably; offers rich, creamy flavor
• Soy curdles with acidity but works well in savory dishes and baking applications
• Almond milk is used commonly for smoothies; is versatile with mild flavor but thin in texture
• Oat milk is the best nondairy foam choice for coffee; has creamy texture and natural sweetness

Conclusion: Which Milk is Best?

There is no universally superior choice. It depends on your unique circumstances and preferences.

• For protein and overall naturally occurring nutrition: dairy, soy or pea milk
• For taste and versatility: dairy, almond or oat milk
• For lowest calorie content: unsweetened, unflavored almond milk
• For dairy-free and nut allergy options: soy, oat or pea milk

Whichever milk or milk alternative you decide to consume depends on your needs and preferences. Schedule a one-on-one consultation with a Cooper Clinic registered dietitian nutritionist to build a healthy eating program. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Cynthanne Duryea, RDN, LD, and Cooper Clinic Nutrition.