protein fight club: good days start with milk

by @according2kelly on October 19, 2013


it doesn’t matter what “form” your milk takes (cup, bowl, plate, or glass) – as long as you are starting your day with milk.

long before becoming an official milk ambassador, the kids & i began each & every day with milk.

milk is literally a breakfast powerhouse – packed with 9 essential nutrients, including 8 grams of high-quality protein in every 8-oz glass, which helps fuel successful days.

too many of us skip breakfast because we (think we) just don’t have enough time. but that doesn’t have to be the case.

smoothies are my absolute “fast food” & the protein-packed berry burst is my typical go-to.


protein-packed berry burst smoothie recipe

1 packet – plain instant oatmeal
½ cup – fat free or lowfat milk
½ cup – strawberries, hulled, chopped
1 tablespoon – honey
1/8 teaspoon – ground cinnamon
1 tablespoon – walnuts, chopped

* generally i add an assortment of berries & other fruits, & omit the cinnamon

combine first five ingredients in the carafe of a blender. Cover and refrigerate overnight. In the morning, blend the mixture until smooth. Top with chopped walnuts.

cinnamon-oatmeal pancakesalthough, on those mornings when i have a little more time to whip something up on the “griddle,” these cinnamon-oatmeal pancakes are a new favorite.

cinnamon-oatmeal pancakes

2 cups – prepared pancake mix (regular or whole-grain)
½ cup – old-fashioned or quick-cooking oats (not instant)
2 tablespoons – brown sugar
1 teaspoon – ground cinnamon
1¼ cups – fat free or lowfat milk
2 – eggs
2 tablespoons – butter
2 cups – granny smith apple, chopped
1 cup – maple syrup
1 teaspoon – vanilla extract

heat a griddle to 350°F. in a bowl, stir the pancake mix, oats, brown sugar, cinnamon, milk, and eggs together until blended (a few lumps are okay). lightly coat griddle with nonstick spray, then pour 1/3 cup batter per pancake onto griddle. when the pancakes appear dry on the edges and bubbles appear on the surface, turn over with a spatula and continue to cook until done. serve warm with apple-maple syrup.

apple-maple syrup

in a large skillet melt the butter over medium heat. add the apple and sauté, stirring often, until apples are soft but not mushy, about 3 minutes. add the maple syrup, bring to a simmer, and remove from heat. stir in the vanilla and keep warm until ready to serve the pancakes.

just remember, it’s not breakfast without milk.

for more information, including quick & nutritious breakfast ideas for your family, visit or

disclaimer: i am proud to be a milk mustache ambassador. while i am compensated for this campaign by MILKPEP– our days really & truly are fueled by milk. at any given time you will find at least 4 gallons of “white” milk & 1 gallon of “chocolate” milk in our refrigerator. we always “got milk!”


My wife was getting ready to go out with a friend to a Halloween Party, so my 10-year-old daughter and I made the pancakes and syrup for dinner (Breakfast for Dinner). My wife called down "What *is* that?!?" because it smelled so incredible - and tasted even better! Thanks for the recipe.

(I made extra for her to try in the morning, too.)

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