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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

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

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

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