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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:

    16 % / 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

    6 % / 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

Apple Cinnamon Oat Pancakes

Pancakes
Pancakes
Bulb

This recipe includes protein foods that are part of Canada’s Food Guide like milk and cheese. They help support growth in children, maintain muscle and bone health in adults and help with muscle recovery after a workout.

Preparation time 20 minutes
Standing time 10 minutes
Cooking time 15 minutes
Yields 16 pancakes One serving: 2 pancakes
Bulb

Did you know? Canadians of all ages tend not to get enough calcium, magnesium, zinc, vitamin A, vitamin D and potassium. Milk is a source of all of these key nutrients.

Nutritional information

  • Energy

    181 Calories

  • Protein

    10 g

  • Carbohydrate

    26 g

  • Fat

    4 g

  • Fibre

    3.0 g

  • Sodium

    151 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    13 % / 164 mg

  • Vitamin B12

    23 %

  • Riboflavin

    21 %

  • Phosphorus

    19 %

  • Selenium

    19 %

  • * 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

  • Pancakes

  • 2 cups (500 mL) large-flake rolled oats

  • 1-1/2 cups (375 mL) cottage cheese

  • 1/2 cup (125 mL) milk

  • 2 eggs

  • 1 tbsp (15 mL) maple syrup

  • 2 tsp (10 mL) baking powder

  • 1 tsp (5 mL) vanilla extract

  • 1 tsp (5 mL) ground cinnamon

  • 2 cups (500 mL) grated tart apple, such as Cortland or Macintosh (about 2 apples)

  • 1/3 cup (75 mL) chopped walnuts (optional)

  • Pancake-wich (optional for grab-and-go breakfast)

  • 1 tbsp (15 mL) nut butter or 1 oz (30 g) sliced cheese, such as cheddar, gouda or Havarti

  • Sliced fruit, such as apple, pear, banana, or strawberries

Preparation

  1. Pancakes: In a blender, combine oats, cottage cheese, milk, eggs, maple syrup, baking powder, vanilla, and cinnamon; purée until smooth. Stir in grated apple and walnuts (if using). Set aside for 10 minutes.
  2. Preheat lightly greased nonstick frying pan or griddle over medium heat.
  3. Scoop about 1/4 cup (60 mL) batter per pancake into frying pan. Cook for 2 minutes or until bubbles form on top and edges begin to dry. Flip, and cook for 1 to 2 minutes longer, or until puffed and golden, adjusting heat as necessary to prevent over browning.  Enjoy warm with toppings of your choice.
  4. Pancake-wich: Layer fillings of choice between two pancakes. Wrap, refrigerate and enjoy as a grab-and-go breakfast.
Bulb

Because these pancakes are made with whole-grain oats and chock full of protein from milk, cottage cheese and eggs, they have serious staying power.

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

Peppermint Vanilla Tea Latte

Tea
Tea
Bulb

Peppermint tea is naturally caffeine-free, making it an ideal beverage to sip before bed to help calm your mind and unwind.

Preparation time 1 minute
Cooking time 5 minutes
Standing time 5 to 10 minutes
Yields 2 servings
Bulb

Did you know? The greenhouse gas emissions of Canadian milk production is less than half of the global average.

Nutritional information

  • Energy

    137 Calories

  • Protein

    9 g

  • Carbohydrate

    13 g

  • Fat

    5 g

  • Fibre

    0.1 g

  • Sodium

    122 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    24 % / 310 mg

  • Vitamin B12

    57 %

  • Riboflavin

    37 %

  • Phosphorus

    19 %

  • Pantothenic Acid

    19 %

  • * 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 cups (500 mL) milk

  • 2 peppermint tea bags or 2 tsp (10 mL) loose leaf mint tea

  • 1 tsp (5 mL) vanilla extract

  • Maple syrup (optional)

  • Grated dark chocolate (optional)

Preparation

  1. In a small saucepan, over medium heat, bring milk and tea bags or loose leaf tea to a gentle boil. Stir and remove from heat. Steep tea for 5 to 10 minutes (depending on strength of mint flavour preferred).
  2. Remove tea bags (or if using loose leaves strain through a fine mesh sieve and return to saucepan); add vanilla. Over medium heat, whisk until frothy.
  3. Pour tea into two mugs. Sweeten to taste with maple syrup (if using) and top with grated dark chocolate (if using).
Bulb

This delicious peppermint tea latte, with a hint of vanilla, nourishes your body. Because it’s steeped in milk, it provides nutrients such as protein, which helps build antibodies, and vitamin A and zinc, which help support the proper functioning of the immune system.

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