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Maple Blush

Maple Blush

A creamy blend of strawberries, vanilla yogurt, milk, and a touch of maple syrup—sweet, smooth, and naturally refreshing.

Preparation time 10 minutes
Portions 3

Nutritional information

  • Per serving:

  • Energy:

    150 Calories

  • Protein:

    5.3 g

  • Carbohydrate:

    27.5 g

  • Fat:

    2.8 g

  • (% DV*)

  • Calcium:

    14 % / 183 mg

  • *percentage of daily value

Ingredients

    • 1 cup (250 mL) Milk
    • 1/2 cup (125 mL) vanilla yogurt
    • 2 cups (500 mL) strawberries
    • 2 tbsp (30 mL) maple syrup

Preparation

  1. Blend all ingredients until smooth.

For more great recipes, visit Dairy Farmers of Canada

Brie Scones with Lemon & Blueberry Recipe

Brie Scones with Lemon & Blueberry Recipe
Brie Scones with Lemon & Blueberry Recipe

This summery scone recipe is truly bursting with flavour. Easy to make at home, from scratch. Best with real butter, and as much brie as you dare.

Preparation time 20 minutes
Cooking time 15 minutes
Yield 12 servings

Nutritional information

  • Per serving

  • Energy:

    170 Calories

  • Protein:

    6 g

  • Carbohydrate:

    18 g

  • Fat:

    9 g

  • Fibre:

    2.2 g

  • Sodium:

    184 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    7 % / 86 mg

  • Vitamin B12:

    18 %

  • Phosphorus:

    14 %

  • Magnesium:

    11 %

  • Zinc:

    10 %

  • *percentage of daily value

Ingredients

    • 1 egg
    • 1/2 cup (125 mL) Milk
    • 1/4 cup (60 mL) melted butter
    • 1 tsp (5 mL) vanilla extract
    • 1 1/2 cups (375 mL) whole wheat flour
    • 2 tsp (10 mL) baking powder
    • 1/4 cup (60 mL) sugar
    • 1/2 tsp (2 mL) salt
    • 1 tbsp (15 mL) grated lemon zest
    • 1 cup (250 mL) fresh or frozen blueberries
    • 6 oz (180 g) Canadian Brie sliced

Preparation

  1. Preheat oven to 425 °F (210 °C). Cover a cookie sheet with parchment paper.
  2. Beat the egg and add the milk, butter and vanilla extract. Set aside.
  3. In a large bowl, combine the flour, baking powder, sugar, salt, and lemon zest and form a well in the middle.
  4. Pour liquid mixture into the well and mix until well blended. Add blueberries.
  5. Divide dough into 12 balls. Place on cookie sheet, flatten slightly and brush with beaten egg mixture. Bake 12-15 minutes or until the scones are well browned.
  6. When scones are ready, split and insert a slice of Brie in each. Enjoy.
Bulb

For an original twist to this recipe, try Canadian Camembert, Cream cheese or Havarti.

For more great recipes, visit Dairy Farmers of Canada

Strawberry Cantaloupe Smoothie

Strawberry Cantaloupe Smoothie
Strawberry Cantaloupe Smoothie

Try this smoothie, then experiment with your own combinations!

Preparation time 10 minutes
Yield 3 cups

Nutritional information

  • Per serving

  • Energy:

    240 Calories

  • Protein:

    8 g

  • Carbohydrate:

    45 g

  • Fat:

    4 g

  • Fibre:

    1.7 g

  • Sodium:

    96 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    18 % / 237 mg

  • Vitamin C:

    127 %

  • Vitamin D:

    48 %

  • Vitamin B12:

    40 %

  • Vitamin A:

    24 %

  • *percentage of daily value

Ingredients

    • 1 cup (250 mL) cantaloupe chopped
    • 1/2 cup (125 mL) strawberries chopped
    • 1/3 cup (80 mL) frozen cranberry juice concentrate
    • 1 1/2 cups (375 mL) Milk chilled
    • 1 cup (250 mL) ice

Preparation

  1. In blender, purée fruit and concentrate together until smooth. Add milk, ice and blend again.
  2. Enjoy immediately.

For more great recipes, visit Dairy Farmers of Canada

Strawberry Almond Smoothie

strawberry-almond-smoothie
Strawberry Almond Smoothie

A refreshing blend of sweet strawberries, nutty almonds, and smooth vanilla yogurt. This creamy smoothie is packed with flavour and nutrients—perfect as a wholesome breakfast, energizing snack, or post-workout boost. Enjoy the rich, natural taste of Canadian dairy in every sip.

Preparation time 5 minutes
Yield 6 servings
Recipe created by Anna Olson

Nutritional information

  • Per serving

  • Energy:

    190 Calories

  • Protein:

    7 g

  • Carbohydrate:

    22 g

  • Fat:

    9 g

  • Fibre:

    1.9 g

  • Sodium:

    61 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    15 % / 201 mg

  • Vitamin C:

    55 %

  • Magnesium:

    27 %

  • Vitamin B12:

    26 %

  • Phosphorus:

    20 %

  • *percentage of daily value

Ingredients

    • 2 cups (500 mL) sliced fresh strawberries
    • 1 1/2 cups (375 mL) vanilla-flavoured yogurt
    • 1 cup (250 mL) milk
    • 1/3 cup (80 mL) pure almond butter
    • 2 tbsp (30 mL) wheat germ
    • Honey to taste

Preparation

  1. In a blender combine strawberries, yogurt, milk, almond butter, wheat germ and honey to taste; puree until smooth. Serve chilled over ice.
  2. Alternatively, puree all ingredients with 2 cups of ice and serve immediately.

For more great recipes, visit DairyFarmersofCanada.ca

Ultra Fresh Blueberry Smoothie

Ultra Fresh Blueberry Smoothie
Ultra Fresh Blueberry Smoothie

This fresh smoothie is not only rich in flavour, it’s rich in goodness and packed with blueberries, bananas, milk and a handful of spinach.

Preparation time 5 to 10 minutes
Yield 2-3 servings
Bulb

Tips

Feel free to use frozen over-ripe bananas for this recipe. They lend the perfect sweetness and iciness to a smoothie.

Nutritional information

  • Per serving

  • Energy:

    144 Calories

  • Protein:

    5 g

  • Carbohydrate:

    26 g

  • Fat:

    3 g

  • Fibre:

    2.8 g

  • Sodium:

    67 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    13 % / 173 mg

  • Vitamin B12:

    30 %

  • Vitamin D:

    26 %

  • Folate:

    25 %

  • Vitamin A:

    21 %

  • *percentage of daily value

Ingredients

    • 1 1/2 cups (375 mL) milk
    • 1 1/2 cups (375 mL) loosely packed fresh baby spinach
    • 1 cup (250 mL) frozen blueberries
    • 1 banana peeled
    • ground cardamom or nutmeg

Preparation

  1. In a blender, combine milk, spinach, blueberries, banana, cardamom and blend until smooth. Add maple syrup, if desired. Serve immediately.

For more great recipes, visit DairyFarmersofCanada.ca

Zucchini and Cheese Muffins

Zucchini and cheese muffins

Slightly salty muffins, perfect for an afternoon snack or served warm for breakfast.

Preparation time 1 hour
Cooking time 35 minutes
Yield 12 muffins

Nutritional information

  • Per serving

  • Energy:

    166 Calories

  • Protein:

    8 g

  • Carbohydrate:

    14 g

  • Fat:

    9 g

  • Fibre:

    1.3 g

  • Sodium:

    242 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    13 % / 171 mg

  • Vitamin B12:

    33 %

  • Selenium:

    28 %

  • Phosphorus:

    15 %

  • Folate:

    14 %

  • *percentage of daily value

Ingredients

  • 2 cups (500 mL) zucchini grated

    1/2 tsp (2.5 mL) salt

    3/4 cup (180 mL) unbleached flour

    3/4 cup (180 mL) whole wheat flour

    1/2 tsp (2.5 mL) baking powder

    1/2 tsp (2.5 mL) baking soda

    Pepper to taste

    Espelette pepper to taste (optional)

    1/4 tsp (1 mL) garlic powder

    1/2 tsp (2.5 mL) nutmeg grated

    1/2 tsp (2.5 mL) herbes de Provence

    2 eggs

    1 tsp (5 mL) sugar

    1/4 cup (60 mL) unsalted butter melted

    3/4 cup (180 mL) Canadian Quark cheese or Cottage cheese

    2 tbsp (30 mL) snipped chives

    1 1/2 cups (375 mL) Canadian Swiss cheese grated

Preparation

  1. Place the grated zucchini in a sieve. Add salt and mix. Let stand for 30 minutes at room temperature. Rinse in cold water and drain. Press firmly with your hands to extract as much water as possible.
  2. Preheat oven to 350°F (180°C). Grease a 12-cup muffin pan with butter or insert silicone or paper liners.
  3. In a large bowl, mix the flours, baking powder, baking soda, pepper, Espelette pepper, garlic powder, nutmeg and herbes de Provence.
  4. In another bowl, beat the eggs with the sugar, butter and Quark (or Cottage) cheese. Using a rubber spatula, fold in the well-drained zucchini and Swiss cheese.
  5. Pour the liquid ingredients into the bowl with the dry ingredients and mix. Divide the batter among the muffin cups.
  6. Bake in the centre of the oven for about 35 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
  7. Once cooled, store in an airtight container in the refrigerator for up to 5 days or in the freezer for 3 months.
Bulb

It takes about 1 medium zucchini to make 1 cup (250 mL) grated zucchini. You will therefore need 2 for this recipe.

Replace Swiss cheese with Canadian Cheddar or Gouda.

Add cubed ham or sliced olives to the batter.

For more great recipes, visit DairyFarmersofCanada.ca

Instant Spiced Apples with Brie

Brie and apples

A simple but fancy-feeling fruit and cheese course with deliciously comforting flavour. Also makes for a quick and tasty snack.

Preparation time 10 minutes

Nutritional information

  • Energy

    175 Calories

  • Protein

    7 g

  • Carbohydrate

    15 g

  • Fat

    10 g

  • Fibre

    2.4 g

  • Sodium

    190 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    5 % / 65 mg

  • Folate

    11 %

  • Riboflavin

    12 %

  • Selenium

    10 %

  • Vitamin B12

    25 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • 1 tbsp (15 mL) lemon juice

  • 2 apples Spartan or Cortland, cut into matchsticks

  • 4 oz (120 g) Canadian Brie sliced into 4 pieces

  • 2 tsp (10 mL) brown sugar

  • 1/4 tsp (1 mL) allspice or blend of ground cinnamon, cloves, nutmeg and ginger

  • 1 1/2 tbsp (25 mL) walnuts coarsely chopped

Preparation

  1. Pour lemon juice into a bowl.
  2. Place cut apples immediately into bowl and coat with lemon juice to prevent browning.
  3. Put slices of Brie on a plate. Top with apples and sprinkle with brown sugar, spices and walnuts.
Bulb

Cheese alternative: Canadian Camembert.

For more great recipes, visit Dairy Farmers of Canada

Lemony Ginger Milk-and-Honey Tea

Tea
Tea
Bulb

Milk is a dependable source of many nutrients, including 6 of the 8 nutrients that many Canadians don’t get enough of, such as calcium and vitamin D.

Preparation time 3 minutes
Cooking time 10 minutes
Yields 4 servings

Nutritional information

  • Energy

    110 Calories

  • Protein

    5 g

  • Carbohydrate

    20 g

  • Fat

    1 g

  • Fibre

    0.1 g

  • Sodium

    74 mg

  •  

    Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    14 % / 184 mg

  • Vitamin C

    23 %

  • Riboflavin

    16 %

  • Phosphorus

    11 %

  • Vitamin A

    9 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • 750 mL (3 cups) milk

  • 60 mL (1/4 cup) fresh ginger, sliced

  • 60 mL (1/4 cup) fresh lime leaves or rind of a lime, cut into strips

  • 30 mL (2 tbsp) fresh lemongrass, sliced

  • Honey

Preparation

  1. In a medium saucepan, bring milk and the other three ingredients to a boil on medium heat. Reduce to low heat and simmer for 5 minutes. Pour tea into cups using a tea strainer. Serve with honey to taste.

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

Mhalbi Pudding with White Chocolate, Cinnamon and Cardamom

Mhalbi pudding
Mhalbi Pudding
Bulb

A healthy diet can include some added sugar, especially if it comes from dishes that include healthful ingredients, like the milk and nuts in this recipe, improving the overall nutritional quality of your diet.

Preparation time 5 minutes
Cooking time about 8 minutes
Yields 4 servings
Recipe created by Josée Robitaille

Nutritional information

  • Energy

    200 Calories

  • Protein

    6 g

  • Carbohydrate

    32 g

  • Fat

    6 g

  • Fibre

    0.3 g

  • Sodium

    79 mg

  •  

    Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    15 % / 200 mg

  • Vitamin B12

    35 %

  • Riboflavin

    23 %

  • Phosphorus

    12 %

  • Pantothenic Acid

    12 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • 750 mL (3 cups) milk

  • 2.5 mL (1/2 tsp) ground cinnamon

  • 2.5 mL (1/2 tsp) vanilla extract

  • Seeds of 6 cardamom capsules, crushed (the equivalent of 2.5 mL (1/2 tsp) of ground cardamom)

  • 60 mL (1/4 cup) sugar

  • 125 mL (1/2 cup) cornstarch

  • 125 mL (1/2 cup) milk

  • 80 mL (1/3 cup) white chocolate chips

  • 30 mL (2 tbsp) unsalted pistachios, crushed (optional)

  • A few dehydrated rose petals (optional)

Preparation

  1. In a heavy-bottomed saucepan, heat 750 mL (3 cups) of the milk, cinnamon, vanilla and cardamom over high heat until steaming. Add the sugar and bring to a boil.
  2. In a small bowl, combine the cornstarch with 125 mL (1/2 cup) of milk. Add to the saucepan, stirring with a whisk. Bring to a boil. Continue cooking over low heat, whisking constantly until thickened. Take the saucepan off the heat, add the chocolate chips and mix until melted.
  3. Divide among 6 bowls with a capacity of 175 to 250 mL (3/4 to 1 cup) and let cool. Refrigerate for at least 3 hours or overnight. To serve, if desired, garnish with pistachios and rose petals.

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

Mango Lassi

Mango Lassi
Mango Lassi
Bulb

Indulge in the delicate flavour of this mango lassi that uses spices instead of added sugar. It’s a healthy beverage choice that is both nourishing and hydrating.

Preparation time 5 minutes
Cooking time –
Yields 4 servings
Recipe created by Josée Robitaille

Nutritional information

  • Energy

    167 Calories

  • Protein

    6 g

  • Carbohydrate

    33 g

  • Fat

    2 g

  • Fibre

    1.0 g

  • Sodium

    60 mg

  •  

    Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    17 % / 221 mg

  • Vitamin C

    36 %

  • Vitamin B12

    20 %

  • Riboflavin

    14 %

  • Vitamin A

    13 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • 2 cans (398 mL or 14 oz each) mango slices, drained, or the equivalent of mango purée

  • 150 mL (2/3 cup) plain Greek yogurt

  • 250 mL (1 cup) milk

  • 250 mL (1 cup) ice

  • 0.5 mL (1/8 tsp) fennel powder

  • 0.5 mL (1/8 tsp) green cardamom powder

Preparation

  1. In a blender, combine all ingredients and purée until smooth. Serve immediately.

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

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