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1. In a large pot, heat 2 cups (500 mL) of the milk, water, and salt over medium heat until steaming.
2. Stir in pasta. Cover, reduce heat to medium-low and simmer for 8 to 10 minutes, stirring occasionally.
3. Add broccoli and red bell pepper on top of pasta, cover, and simmer for 5 minutes or until pasta is tender and broccoli and red bell pepper are tender crisp. 
4. Add Ricotta, lemon zest, lemon juice, and pepper to pot and stir until well blended. Stir in the remaining milk to moisten pasta to desired consistency. Gently fold in tuna until heated throughout. 

Milk is a source of 15 essential nutrients and adding it to your favourite recipes greatly improves the nutritional value of the meal. This One-Pot Tuna & Broccoli Pasta is a great recipe to get a nutritious and well-balanced dish on the table in a flash! 

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1. In a small saucepan, bring broth to a boil. Remove from heat, add couscous, stir, and cover. Let rest 5 minutes or until couscous has absorbed all the broth. Stir with a fork to separate the grains and let cool. 
2. In a bowl, mix honey, vinegar, and oil. Season with salt and pepper, to taste.
3. Add remaining ingredients and couscous. Mix well to distribute the ingredients throughout the couscous and serve. This dish can be served warm or cold. 

Your family will love this Chicken, Vegetable and Gouda Couscous, a total palate-pleaser! You can substitute the Gouda for Havarti, Cheddar or Mozzarella to vary the taste. There is a wide variety of Canadian cheeses with unique flavours and textures at the grocery store. 

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1. Yogurt Lime Crema: In small bowl, combine yogurt, lime zest and juice, jalapeño, garlic, and salt. Cover and refrigerate until ready to serve.
2. Quesadilla: Preheat oven to 425°F (220°C). Brush one side of each tortilla with oil; place oiled side down on large nonstick baking sheet.
3. In medium bowl, with fork or potato masher coarsely mash half of the beans, stir in remaining beans, red pepper, onions, lime zest and juice, jalapeño, garlic, chili powder and cumin.
4. Divide Mozzarella cheese over one half of each tortilla. Top with bean mixture and Cheddar cheese, dividing equally. Fold unfilled half of tortilla over bean mixture; press together firmly. Bake for 8 minutes. Flip; bake for 6 minutes or until crisp. Cut in wedges. Serve with Lime Crema.

According to Health Canada, milk, cheese and yogurt are among the very few foods that provide an efficient way to meet calcium needs.

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1. In large deep nonstick skillet, melt butter over medium-high heat. Add garlic, onion, mushrooms, thyme, salt, and pepper. Cook, stirring occasionally, until mushrooms are browned and most of the liquid has evaporated 6 to 8 minutes.
2. Whisk flour into broth and stir into skillet; cook stirring until thickened, about 1 minute. Stir in hot milk, pasta, and carrots; bring to simmer, stirring often. Adjust heat as necessary to maintain simmer; cook stirring often until pasta is almost tender, about 10 minutes.
3. Stir in chicken; simmer for 3 minutes or until chicken is warm and pasta is al dente. Stir in spinach one handful at a time. Stir in vinegar; cook until spinach is wilted. Spoon into bowls, sprinkle each with tomato and cheese.

Cooking pasta in milk helps to make a serving of this One-Skillet Creamy Chicken Rotini an excellent source of protein. Plus, milk provides nutrients most Canadians don’t consume enough of including calcium, vitamin D, magnesium, zinc, vitamin A, and potassium.

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1. Preheat oven to 450°F (230°C).

2. In medium bowl, combine tomatoes, chickpeas, cucumber, onion, 2 tbsp (30 mL) of the parsley, oil, lemon juice, and sumac.

3. Place two pitas on a baking sheet; spread 3 tbsp (45 mL) of the hummus on each. Spoon one-quarter of the tomato mixture onto each pita; sprinkle each with 1/3 cup (75 mL) of the cheese.

4. Bake for 5 minutes or until cheese is melted. Sprinkle each pita with 1-1/2 tsp (7 mL) of the remaining parsley. Repeat with remaining ingredients.

Mix and match plant and animal protein foods; each provides unique nutrition and health benefits. In this pita pizza, cheese is a complete protein that provides highly absorbable calcium, while the chickpeas provide fibre for gut health.

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1. Place beef, garlic and onion in a very large pot, set over medium-high heat. Cook, breaking up beef with a fork, for 8 to 10 minutes or until no longer pink. Drain to discard any fat.
2. Add beans, tomatoes, tomato paste, zucchini, bell peppers, carrot, corn, chili powder, cumin, oregano, hot pepper sauce and salt to pot. Stir well. Bring to a boil, then reduce heat to low. Cover, gently simmer, stirring occasionally, and cook for about 1 hour or until desired thickness is reached.
3. Stir in half the Cheddar cheese and coriander (if using). Ladle chili into bowls and sprinkle each bowl with remaining cheese.

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Preparation time: 10 minutes
Cooking time: 8 minutes
Yields 4 servings
Recipe created by Josée Robitaille

1. In a small pot of boiling water, cook the asparagus al dente, 2 to 4 minutes, depending on the size. Cool and set aside.
2. In a skillet, heat 10 mL (2 tsp) of butter over medium heat. Cook the leek and mushrooms for 2 to 3 minutes. Season with pepper and add the garlic. Remove from the skillet and set aside.
3. Lightly butter 4 slices of bread with 5 mL (1 tsp) of butter. Turn the slices of bread over and top with 250 mL (1 cup) of Gouda. Add the cooked vegetables (asparagus and mushroom mixture). Cover with the rest of the cheese. Cover with the remaining 4 slices of bread. Lightly butter them with the rest of the butter, i.e., 5 mL (1 tsp).
4. Cook in a grill, panini grill or skillet (over medium heat, lightly pressing the sandwiches and turning them once), until the cheese is melted and the bread is golden brown.

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