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Raspberry Ricotta Parfait

Raspberry ricotta parfait
Raspberry ricotta parfait

Meals in a jar, breakfast parfaits.

Preparation time 10 minutes
Yield 1 serving
Recipe created by Josée Robitaille

Nutritional information

  • Energy:

    434 Calories

  • Protein:

    14 g

  • Carbohydrate:

    43 g

  • Fat:

    24 g

  • Fibre:

    6.5 g

  • Sodium:

    125 mg

  • Top 5 Nutrients

  • (% DV*)

  • Calcium:

    29 % / 314 mg

  • Vitamin B12:

    48 %

  • Magnesium:

    38 %

  • Phosphorus:

    33 %

  • Riboflavin:

    30 %

  • *percentage of daily value

  • *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

    • 1/4 cup (60 mL) Canadian Ricotta
    • 1/3 cup (80 mL) raspberry yogurt
    • 1/2 cup (125 mL) frozen raspberries
    • 1/2 tsp (2.5 mL) vanilla extract
    • 1 pinch of cinnamon
    • 1/4 cup (60 mL) granola
    • 2 tbsp (30 mL) chopped pecans

Preparation

  1. In a jar, combine the Ricotta, yogurt, raspberries, vanilla and cinnamon and mix well. 
  2. Add the granola and nuts. 
  3. Cover tightly with the lid and refrigerate. Keeps up to 3 days.

For more great recipes, visit DairyFarmersofCanada.ca

Overnight Hearty Oatmeal Breakfast

overnight oats
mason jars filled with overnight oats

Overnight oats are a nutritious and quick way to prepare your breakfast in advance of a busy morning. Filling, satisfying, and easy to travel with, this oatmeal will be sure to keep you satisfied until lunchtime.

Preparation time 5 minutes
Refrigeration 8 hours
Yield 2 servings

Nutritional information

  • Energy

    465 Calories

  • Protein

    21 g

  • Carbohydrate

    72 g

  • Fat

    12 g

  • Fibre

    10.8 g

  • Sodium

    146  mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    38 % / 414 mg

  • Vitamin B12

    67 %

  • Magnesium

    62 %

  • Phosphorus

    53 %

  • Zinc

    45 %

  • *percentage of daily value

Ingredients

    • 1 cup (250 mL) milk
    • 1 cup (250 mL) plain yogurt
    • 1/4 tsp (1 mL) vanilla extract
    • 1 tbsp (15 mL) natural peanut butter
    • 2 tsp (10 mL) honey
    • 1 ripe banana mashed
    • 1 cup (250 mL) large flake oats
    • 1 cup (250 mL) fresh mixed berries (blueberries, raspberries and blackberries)

Preparation

  1. In a medium sized bowl, mix together milk, yogurt, vanilla, peanut butter, honey, banana, and oats until well blended.
  2. Split in two and pour in two separate Mason jars. Top each jar with 1/2 cup (125 mL) mixed berries. Refrigerate for at least 8 hours. Enjoy!
Bulb

Tips

This recipe can be served warm as well. To enjoy hot, microwave for 1 minute with Mason jar lid off.

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:

    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

Yogurt and Spiced Roasted Peaches 

Spice Roasted Peach and Yogurt Parfaits

Looking for a tasty dessert to impress your family that is easy to prepare in a jiffy? Try this yogurt bowl that includes spiced peaches, Greek yogurt and pumpkin seeds. 

Preparation time 15 minutes
Cooking time 20 minutes
Yield 4 to 6 servings
Bulb

Buying fresh local products contributes not only help to protect the environment, it also boosts freshness and flavours in your plate. You can start by favouring foods that are grown and produced in Canada and buy seasonal produce, when possible. Every little step can make a big difference! 

Nutritional information

  • Energy

    189 Calories

  • Protein

    13 g

  • Carbohydrate

    21 g

  • Fat

    8 g

  • Fibre

    2.6 g

  • Sodium

    45 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    20 % / 257 mg

  • Niacin

    26 %

  • Magnesium

    20 %

  • Phosphorus

    20 %

  • Riboflavin

    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

  • 3 tbsp (45 mL) brown sugar

    1/2 tsp (2 mL) ground cinnamon

    1/4 tsp (1 mL) ground ginger

    Pinch ground allspice

    3 large peaches, cut into wedges or 2 cups (500 mL) frozen peaches

    1/2 cup (125 mL) unsalted pumpkin seeds

    2 cups (500 mL) plain Greek yogurt

    1 tsp (5 mL) vanilla extract

Preparation

  1. Preheat oven to 400 °F (200 °C). Line a small baking sheet with parchment paper. 
  2. In a small bowl, combine sugar, cinnamon, ginger, and allspice. 
  3. Place peaches in an 8-inch (20 cm) square glass baking dish; sprinkle with half of the sugar mixture and toss gently to coat. Spread in a single layer. Roast for about 20 minutes (30 minutes if using frozen peaches) or until peaches are tender and lightly browned. Let cool slightly. 
  4. Meanwhile, in a small skillet, toast pumpkin seeds over medium heat, stirring constantly, for about 3 minutes or until seeds are very lightly toasted, add remaining sugar mixture to skillet and stir seeds for about 2 minutes or until toasted (golden brown) and glazed. Spread out on a piece of parchment paper and let cool. 
  5. In a small bowl, combine yogurt and vanilla. To assemble, divide half of the yogurt equally among dessert dishes and top with half of the roasted peaches, then half of the glazed seeds; repeat layers. 
Bulb

Greek yogurt is a good source of protein and a wonderful staple ingredient in the kitchen. Its unique texture makes it easy to assemble a breakfast bowl in the morning, mix up a quick dip for vegetables for a snack or prepare a delicious dessert, like this Yogurt and Spiced Roasted Peaches. 

For more great recipes, visit Dairy Farmers of Canada

Toasted Granola & Berries Cottage Cheese 

Toasted Granola

Busy mornings? Start your day right with this quick and easy breakfast. Super busy mornings? No problem, you can prepare the toasted granola ahead of time! 

Preparation time 10 minutes
Cooking time 10 minutes
Yield 4 servings

Nutritional information

  • Energy

    282 calories

  • Protein

    17 g

  • Carbohydrate

    33 g

  • Fat

    10 g

  • Fibre

    4.6 g

  • Sodium

    370 mg

  • Top 5 nutrients provided by a serving of this recipe

     

     

    Nutrient and % DV*

  • Calcium

    12% / 162 mg

  • Vitamin C

    57 %

  • Riboflavin

    28 %

  • Niacin

    27 %

  • Selenium

    27 %

  • * 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

  • 4 tsp (20 mL) honey

    1 tbsp (15 mL) water

    3/4 cup (175 mL) large flake rolled oats

    1/4 cup (60 mL) pecans, chopped

    2 cups (500 mL) Cottage cheese

    1/8 tsp (0.5 mL) ground ginger (optional)

    1 tbsp (15 mL) vanilla extract

    2 cups (500 mL) fresh berries (or frozen berries thawed)

Preparation

  1. In a small saucepan, combine honey and water. Bring to a simmer over medium-low heat, stirring often. Simmer for about 2 minutes.
  2. Add oats and pecans and cook, stirring constantly to prevent burning, for about 5 minutes or until toasted and dry. Transfer to a bowl and let cool. 
  3. In a bowl, combine Cottage cheese, ginger (if desired) and vanilla.
  4. Divide among 4 serving bowls and top with berries and granola. 
Bulb

TIP: Did you know that 68% of Canadians do not consume enough calcium every day? Milk, cheese and yogurt naturally contain calcium that is easily absorbed by the body. This Toasted Granola & Berries Cottage Cheese is a satisfying breakfast to start your day right and adds calcium to your diet. 

For more great recipes, visit Dairy Farmers of Canada

Simple Yogurt and Fruit Breakfast Bowl

Yogourt and fruit breakfast bowl
Yogourt and fruit breakfast bowl
Bulb

Getting enough protein for breakfast can be a challenge. Yogurt is a quick and easy way to boost your protein intake, giving you the energy you need to start your day off right.

Preparation time 5 minutes
Cooking time –
Yields 1 serving

Nutritional information

  • Energy

    262 Calories

  • Protein

    9 g

  • Carbohydrate

    41 g

  • Fat

    8 g

  • Fibre

    3.2 g

  • Sodium

    70 mg

  •  

    Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    13 % / 167 mg

  • Riboflavin

    35 %

  • Pantothenic Acid

    20 %

  • Vitamin B12

    19 %

  • Vitamin B6

    17 %

  • * 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

  • 125 mL (1/2 cup) vanilla yogurt

  • 1/2 small banana, sliced

  • 30 mL (2 tbsp) granola

  • 60 mL (1/4 cup) blueberries (or other berries)

Preparation

  1. Place yogurt in a serving bowl. Add banana slices on top of the yogurt in the centre of the bowl. Sprinkle granola on the yogurt on one side of the banana. Add blueberries on top of the granola. 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