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Mint Chocolate Pudding

Mint chocolate pudding
Mint chocolate pudding

This is the perfect dessert to satisfy a chocolate craving. Naturally sweetened with date puree, it can be enjoyed either warm or cold.

Preparation time 15 minutes
Cooking time 5 minutes
Yield 4 servings

Nutritional information

  • Energy

    149 Calories

  • Protein

    6 g

  • Carbohydrate

    28 g

  • Fat

    3 g

  • Fibre

    3.6 g

  • Sodium

    59  mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    15 % / 161 mg

  • Vitamin B12

    32 %

  • Vitamin D

    30 %

  • Magnesium

    20 %

  • Riboflavin

    16 %

  • *percentage of daily value

Ingredients

    • 1/2 cup (125 mL) pitted dates
    • 1/2 cup (125 mL) boiling hot water
    • 2 cups (500 mL) milk
    • 1/4 cup (60 mL) cocoa powder
    • 3 tin (45 mL) cornstarch
    • 1/8 tsp (0.5 mL) peppermint extract
    • 1/8 tsp (0.5 mL) vanilla extract
    • 8 fresh mint leafs

Preparation

  1. In a small bowl, stir together dates and boiling water. Let sit for 10 minutes. Pour into a food processor and blend until smooth.
  2. In a large pot over medium-high heat, whisk together date paste, milk, cocoa powder, cornstarch, peppermint extract, and vanilla extract. Whisk continuously until pudding is lightly simmering and thickened, around 5 minutes. Remove from heat once desired thickness has been reached. Enjoy hot or place in the refrigerator to enjoy cold later. Garnish with mint leaves.
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Tips

If you like a bit more of a mint flavour in your desserts, add ¼ tsp peppermint extract instead of 1/8 tsp.

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.
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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
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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. 
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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

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.
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Cheese alternative: Canadian Camembert.

For more great recipes, visit Dairy Farmers of Canada

Mhalbi Pudding with White Chocolate, Cinnamon and Cardamom

Mhalbi pudding
Mhalbi Pudding
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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

Cinnamon Apple Dessert with Greek Yogurt and Macadamia Nuts

Cinnamon Apple Dessert with Greek Yogurt and Macadamia Nuts
Cinnamon Apple Dessert with Greek Yogurt and Macadamia Nuts
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No need to deprive yourself of dessert if you choose wholesome foods, like Greek yogurt, nuts and fruit. This dessert is a delicious way to satisfy your sweet tooth while helping to get the nutrition you need.

Preparation time 15 minutes
Cooking time 20 minutes
Yields 2 servings

Nutritional information

  • Energy

    159 Calories

  • Protein

    4 g

  • Carbohydrate

    17 g

  • Fat

    10 g

  • Fibre

    2.7 g

  • Sodium

    17 mg

  •  

    Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    9 % / 112 mg

  • Vitamin A

    6 %

  • Riboflavin

    6 %

  • Niacin

    5 %

  • Thiamin

    5 %

  • * 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 large Fuji apple, unpeeled

  • 15 mL (1 tbsp) unsalted butter, melted

  • 5 mL (1 tsp) ground cinnamon

  • 60 mL (1/4 cup) plain Greek yogurt

  • 15 mL (1 tbsp) unsalted macadamia nuts, crushed

  • 15 mL (1 tbsp) granola (optional)

Preparation

  1. Heat the oven to 200˚C (400˚F). Line a square 20 cm (8 in) rimmed baking sheet with parchment paper.
  2. 2 Cut the apple into twelve 0.5 cm (1/4 in) slices, discarding the core. Place the apple slices on the prepared baking sheet. Drizzle them with the melted butter and use your hands to coat them. Arrange them on the baking sheet in a single layer. Sprinkle the tops of the apple slices with half the cinnamon. Bake for 10 minutes. Turn the apple slices to the other side. Sprinkle them with the remaining cinnamon. Keep baking them until golden brown and tender, about 10 more minutes. Drizzle with the pan juices.
  3. Place baked apple slices on 2 small plates or saucers. Cover the apples with a dollop of Greek yogurt, macadamia nuts and granola (if desired). Serve.

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

Strawberry and Yogurt Mini Cheesecake Jars

Cheesecake
Cheesecake

You’ll love this mini and nutritious version of a full-sized traditional cheesecake. The combination of roasted strawberry paired with creamy yogurt-ricotta filling and graham-walnut crumb is scrumptious. Plus, there’s no baking, so it’s quick and simple to make.

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Thanks to the strawberries, ricotta and yogurt, this yummy dessert-in-a-jar provides two essential nutrients that are in short supply in most of our diets: calcium and fibre.

Preparation time 10 minutes
Roast time 20 minutes
Refrigeration time 30 minutes
Yields 8 servings
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Did you know? Between 2011 and 2016, a rigorous study called a Life-Cycle Analysis showed that carbon footprint, water consumption, and land use associated with milk production in Canada have decreased by 7%, 6%, and 11%, respectively.

Nutritional information

  • Energy

    175 Calories

  • Protein

    8 g

  • Carbohydrate

    19 g

  • Fat

    8 g

  • Fibre

    2.1 g

  • Sodium

    190 mg

  •  

    Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    14 % / 185 mg

  • Vitamin C

    43 %

  • Riboflavin

    21 %

  • Niacin

    13 %

  • Selenium

    10 %

  • * 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 cups (750 mL) frozen sliced strawberries

  • 4 tbsp (60 mL) maple syrup, divided

  • 1/2 cup (125 mL) graham crumbs

  • 2 Tbsp (30 mL) finely chopped walnuts

  • 1 Tbsp (15 mL) butter, melted

  • 1 cup (250 mL) ricotta cheese

  • 1 cup (250 mL) plain skyr or Greek yogurt

  • 1/2 tsp (2 mL) salt

Preparation

  1. Preheat oven to 450°F (230°C). 
  2. To a parchment lined rimmed baking sheet, add strawberries and 1 Tbsp (15 mL) maple syrup; stir until well combined. Spread strawberries into an even layer and roast for 20 minutes, until strawberries begin to brown slightly.
  3. Meanwhile, to a small bowl, add graham crumbs, walnuts and butter. Stir until well combined. Divide among eight 1/2-cup (125 mL) glass jars, packing crumbs to bottom of jar.
  4. In a blender or food processor, add ricotta, skyr or Greek yogurt, 1 Tbsp (15 mL) maple syrup, and salt. Blend for 30 seconds, scraping down sides every 10 seconds, until smooth. Divide ricotta and yogurt mixture among the jars. Refrigerate at least 30 minutes to chill.
  5. To serve, drizzle remaining maple syrup over the ricotta and yogurt mixture; top with the roasted strawberries.
Bulb

Choosing local, Canadian-produced, minimally processed foods whenever possible is good for you — and good for the planet. This easy homemade dessert checks all those boxes: it’s made with nutritious, whole foods, including Canadian dairy, as well as frozen berries. Choose fresh, local in-season berries and look for frozen berries grown in Canada in the off-season.

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

Dark Chocolate and Cherry Bread Pudding

Pudding
Bread pudding
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Avoiding food waste is one of the most important things you can do to reduce your diet’s environmental impact. This recipe can make use of day-old bread and uses the cherry juice that might otherwise go down the drain.

Preparation time 10 minutes
Standing time 10 minutes
Cooking time 55 to 65 minutes
Yields 10 to 12 servings
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Did you know? Canadian milk is a local food. Dairy farms are spread out in communities throughout every province so milk typically comes from farms within 200 km of major cities across Canada.

Nutritional information

  • Energy

    203 Calories

  • Protein

    7 g

  • Carbohydrate

    30 g

  • Fat

    7 g

  • Fibre

    2,6 g

  • Sodium

    151 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    9 % / 121 mg

  • Vitamine B12

    29 %

  • Selenium

    25 %

  • Riboflavin

    23 %

  • Pantothenic Acid

    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

  • 4 eggs

  • 1/2 cup (125 mL) brown sugar

  • 1/4 tsp (1 mL) almond extract

  • 3 cups (750 mL) milk

  • 6 cups (1.5 L) 1-inch (2.5 cm) cubes whole wheat, whole grain, or multigrain baguette dried*

  • 2-1/2 cups (625 mL) frozen dark sweet cherries, thawed and drained

  • 1/3 cup (75 mL) finely chopped dark chocolate (70% cocoa)

  • 1/4 cup (60 mL) sliced almonds, toasted

Preparation

  1. Preheat oven to 350°F (180°C). Butter a 9-inch (23 cm) square baking pan.
  2. In a large bowl, whisk together eggs, sugar and almond extract; whisk in milk. Mix in bread; let stand for 10 minutes or until bread is soaked through.
  3. Pour mixture into baking pan and gently stir in cherries. Sprinkle with chocolate and almonds. Bake for 55 to 65 minutes or until puffed and a knife inserted in centre comes out clean. Enjoy warm or chilled.

    * Place bread cubes on a baking sheet. Bake in a 300°F (150°C) oven for 12 minutes or until bread is dry, stirring halfway through.
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Stir in the leftover cherry juice from thawing into 2 cups (500 mL) plain Greek yogurt for a delicious, light-pink bread pudding topping!

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