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Wheat Berry Salad with Dukkah

Wheat Berry Salad with Dukkah
Wheat Berry Salad with Dukkah

Everyone is cooking with whole grains these days, and wheat berries are all the rage! The berry is the entire wheat kernel – before it is ground into flour. You can buy wheat berries, cook them like any other grain, and turn them into this delicious and unusual summer salad.

Preparation time 30 minutes
Cooking time 1 hr 5 minutes
Refrigeration 1 hour
Yield 4-6 servings

Nutritional information

  • Per serving

  • Energy:

    401 Calories

  • Protein:

    15 g

  • Carbohydrate:

    40 g

  • Fat:

    22 g

  • Fibre:

    7.7 g

  • Sodium:

    390 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    24 % / 311 mg

  • Selenium:

    63 %

  • Magnesium:

    40 %

  • Phosphorus:

    32 %

  • Vitamin C:

    32 %

  • *percentage of daily value

Ingredients

    • 1 cup (250 mL) wheat berries
    • 6 oz (180 g) Canadian Feta crumbled
    • 1 cup (250 mL) sliced strawberries
    • 12 large dried dates coarsely chopped
    • 1/4 cup (60 mL) flat parsley leaves
    • 2 tbsp (30 mL) olive oil
    • 1 tbsp (15 mL) white balsamic vinegar
    • Canadian Parmesan shavings

    Dukkah

    • 1/4 cup (60 mL) sesame seeds
    • 2 tsp (10 mL) coriander seeds
    • 2 tsp (10 mL) cumin seeds
    • 1/4 cup (60 mL) hazelnuts
    • 1/4 cup (60 mL) pistachio nuts
    • Salt and pepper to taste

Preparation

  1. Cook wheat berries in a large quantity of boiling water until tender but still slightly al dente, about 55 min. Drain and transfer to a large bowl.
  2. Add remaining salad ingredients including Feta and mix well. Refrigerate 1 hour.

DUKKAH

  1. Preheat oven to 350 °F (180 °C).
  2. In a dry pan, toast sesame seeds until golden. Transfer to a small food processor. In the same pan, toast coriander and cumin seeds until fragrant. Add to the food processor.
  3. Spread hazelnuts and pistachios on a baking sheet and bake in the middle of the oven about 5 min or until nuts are fragrant. Transfer nuts to a clean kitchen towel, fold the towel into a bundle and rub the nuts together to skin them as thoroughly as possible.
  4. Add the skinned nuts to the food processor. Pulse until the mixture is blended and the nuts are in fine pieces.
  5. Serve the salad with the dukkah on the side in a small bowl with a spoon for guests to sprinkle to their taste.
Bulb

Dukkah is a blend of nuts and spices used abundantly in Egypt and elsewhere in the Middle East. People sprinkle it on salads, grilled meats and vegetables, and eat it on pita bread dipped in oil.

Keep leftover dukkah refrigerated in a tightly sealed jar.

For more great recipes, visit Dairy Farmers of Canada

Mozzarella pasta with chicken, Alfredo-style

Mozzarella pasta with chicken, Alfredo-style
Mozzarella pasta with chicken, Alfredo-style

Tender chicken and pasta tossed in a creamy Alfredo-style sauce using Mozzarella cheese: rich, cheesy comfort in every bite.

Preparation time 10 minutes
Cooking time 15 minutes
Yield 4-6 servings

Nutritional information

  • Per serving

  • Energy:

    426 Calories

  • Protein:

    30 g

  • Carbohydrate:

    37 g

  • Fat:

    17 g

  • Fibre:

    2.8 g

  • Sodium:

    403 mg

  • Top 5 Nutrients

  • Calcium:

    19 % / 245 mg

  • Selenium:

    94 %

  • Vitamin B12 :

    52 %

  • Folate :

    44 %

  • Niacin :

    39 %

  • *percentage of daily value

Ingredients

    • 5 cups (1.25 L) short pasta cooked
    • 1 cup (250 mL) homemade or store-bought Alfredo sauce
    • 1 tbsp (15 mL) homemade or store-bought pesto
    • 1/4 cup (60 mL) sun-dried tomatoes chopped
    • 2 cups (500 mL) grilled chicken cut into strips
    • 3 cups (750 mL) vegetables your choice (mushrooms, zucchini, broccoli florets, peppers, etc.)
    • Pepper
    • 1 1/2 cups (375 mL) Canadian Mozzarella diced

Preparation

  1. Preheat grill to medium heat. Place two large squares of aluminum foil on work surface. Cover with parchment paper. In a bowl, mix pasta with all ingredients except Mozzarella.
  2. Transfer mixture onto parchment paper. Cover with another square of aluminum foil and seal the sides tightly. Cook on grill for 10 minutes. Open up the papillote, garnish with Mozzarella, and continue cooking to melt or brown the cheese. Serve immediately.
Bulb

Cheese alternatives: Canadian Gouda, Cheddar, Havarti.

For more great recipes, visit Dairy Farmers of Canada

Corn Soup

Corn soup

A smooth, comforting blend of sweet corn and creamy milk, gently simmered with aromatic herbs and spices.

Preparation time 45 minutes
Cooking time 30-35 minutes
Yield 6 servings
Recipe created by Stefano Faita

Nutritional information

  • Per serving

  • Energy:

    311 Calories

  • Protein:

    16 g

  • Carbohydrate:

    47 g

  • Fat:

    9 g

  • Fibre:

    5.4 g

  • Sodium:

    361 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    25 % / 328 mg

  • Vitamin B12:

    69 %

  • Vitamin D:

    62 %

  • Riboflavin:

    38 %

  • Folate:

    36 %

  • *percentage of daily value

Ingredients

    • 1 medium onion diced
    • 1 fennel bulb diced
    • 1 carrot diced
    • 6 corn on the cob shucked or 5-6 cups (1.25-1.5 l) frozen corn
    • 1/2 cup (125 mL) diced ham
    • 3 sprigs thyme
    • 6 cups (1.5 L) Milk
    • Salt and pepper to taste
    • 1 tbsp (15 mL) fresh italian parsley finely chopped
    • Dash of olive oil

Preparation

  1. Sauté onion in a skillet and cook for 3 or 4 minutes. Add the other vegetables and cook for 5 to 7 minutes. Add diced ham and thyme, then cook for another 2 to 3 minutes.
  2. Lower heat, add milk and allow to simmer gently for around 20 minutes. Thicken soup with a few pulses from a hand blender. Season to taste. Garnish with finely chopped parsley and drizzle with olive oil just before serving.

For more great recipes, visit Dairy Farmers of Canada

Greek Veggie, Chicken & Cheese Wrap

Greek Veggie, Chicken & Cheese Wrap
Greek Veggie, Chicken & Cheese Wrap

Making your own lunch is easy with a little advance planning and strategy. Wrap up this tasty vegetable mixture, chicken and zingy Canadian Feta cheese in a pita with a luscious yogurt dip on the side and you’ll have a lunch that’ll be the envy of your co-workers.

Preparation time 10 minutes
Yield 4 servings

Nutritional information

  • Per serving

  • Energy:

    332 Calories

  • Protein:

    23 g

  • Carbohydrate:

    42 g

  • Fat:

    9 g

  • Fibre:

    5.9 g

  • Sodium:

    684 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    17 % / 218 mg

  • Selenium:

    86 %

  • Vitamin B12:

    36 %

  • Phosphorus:

    32 %

  • Vitamin B6:

    32 %

  • *percentage of daily value

Ingredients

    • 1/2 cup (125 mL) 2% plain yogurt
    • 1 tsp (5 mL) grated lemon zest
    • 1 large black olive minced
    • 4 large lettuce leaves
    • 4 large (about 9 inches/23 cm) whole wheat pita breads
    • 1 cup (250 mL) shredded cooked boneless skinless chicken breast
    • 1 cup (250 mL) chopped English cucumber
    • 1 cup (250 mL) grape or cherry tomatoes cut in half
    • 2 tbsp (30 mL) very thinly sliced red onion (optional)
    • 3 1/2 oz (100 g) diced Canadian Feta cheese
    • 1 tsp (5 mL) dried oregano

Preparation

  1. In a bowl, combine yogurt, lemon zest and olive. Portion into individual containers or one container, cover and refrigerate until serving, for up to 1 day.
  2. Place one lettuce leaf on each pita; arrange chicken, cucumber, tomatoes, onion (if using), Canadian Feta cheese and oregano in a line down the centre of each, dividing evenly. Fold top and bottom of pita over filling, then roll up pita tightly around filling to enclose.
  3. Wrap tightly in plastic wrap or waxed paper and refrigerate until serving, for up to 4 hours. To serve, unwrap pita, cut in half crosswise, if desired, and serve with lemon-olive yogurt for dipping or spreading.
Bulb

Lining the pita with a lettuce leaf keeps the pita from getting soggy. Be sure to pat the lettuce dry thoroughly after washing.

Grill or roast some extra chicken when you’re making dinner to use in these wraps. You’ll need about 1 boneless skinless breast for this recipe. Wrap cooled cooked chicken and refrigerate for up to 2 days.

If you want to make these wraps and eat them right away, you can spread the lemon-olive yogurt on the pita before assembling the wrap instead of serving it on the side.

For more great recipes, visit Dairy Farmers of Canada

Chicken Grilled Cheese

Chicken Grilled Cheese
Chicken Grilled Cheese

A hearty twist on the classic grilled cheese—tender chicken layered with your choice of creamy Havarti or nutty Swiss cheese, melted to perfection between crisp, buttery bread.

Preparation time 15 minutes
Cooking time 10 minutes
Yield 4 servings
By Stefano Faita

Nutritional information

  • Per serving

  • Energy:

    500 Calories

  • Protein:

    37 g

  • Carbohydrate:

    31 g

  • Fat:

    24 g

  • Fibre:

    4.4 g

  • Sodium:

    752 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    27 % / 354 mg

  • Selenium:

    84 %

  • Folate:

    58 %

  • Niacin:

    53 %

  • Phosphorus:

    39 %

  • *percentage of daily value

Ingredients

    • 2 cups (500 mL) cooked shredded chicken
    • 4 tsp (20 mL) mayonnaise
    • 1 or 2 sprigs tarragon finely chopped
    • 1 green onion finely chopped
    • 1 tsp (5 mL) Dijon mustard
    • 1 garlic clove minced
    • Zest of one lemon
    • 8 slices crusty whole wheat bread
    • 8 slices Canadian cheddar or Swiss or Havarti cheese
    • Salt and pepper to taste
    • 2 tbsp (30 mL) unsalted butter (room temperature)

Preparation

  1. Mix chicken, mayonnaise, tarragon, green onion, mustard, garlic and lemon zest in a bowl.
  2. Evenly distribute the chicken spread and cheese slices among the four sandwiches. Season to taste and top with remaining slices of bread. Butter the outside of the bread and grill sandwiches until golden-brown and cheese has melted inside.

For more great recipes, visit Dairy Farmers of Canada

Bocconcini and Salmon Casserole

Bocconcini and Salmon Casserole

A comforting bake of tender salmon, rice, and veggies, topped with melty bocconcini cheese.

Preparation time 20 minutes
Cooking time 20 – 25 minutes
Yield 6 servings
Bulb

Cheese alternatives: Canadian Fresh Mozzarella, Mozzarella, Provolone.

Nutritional information

  • Per serving

  • Energy:

    469 Calories

  • Protein:

    31 g

  • Carbohydrate:

    33 g

  • Fat:

    23 g

  • Fibre:

    2.9 g

  • Sodium:

    528 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    14 % / 181 mg

  • Vitamin D:

    221 %

  • Vitamin B12:

    166 %

  • Vitamin C:

    79 %

  • Folate:

    64 %

  • *percentage of daily value

Ingredients

    • 1 tbsp (15 mL) butter
    • 1 onion chopped
    • 2 cloves garlic minced
    • 1 bell pepper diced
    • 1 tbsp (15 mL) dried oregano
    • 1 cup (250 mL) basmati rice
    • 1 1/2 cups (375 mL) chicken broth
    • 3/4 cup (180 mL) vegetable juice
    • 2 cups (500 mL) green beans or broccoli florets cut into sections
    • 1 1/3 lb (600 g) salmon fillet (skinless) cubed
    • 1/4 cup (60 mL) green olives or kalamata olives pitted
    • A few pinches of salt and freshly ground pepper
    • 7 oz (200 g) Canadian Bocconcini sliced

Preparation

  1. In a deep skillet, melt butter and sauté onion, garlic, yellow bell pepper with oregano for 2 minutes. Add rice and stir. Pour in broth and vegetable juice and bring to a boil. Lower heat to simmer, cover and cook for 10 minutes.
  2. Add green beans or broccoli, salmon and olives. Add salt and pepper to taste. Cover and cook on low heat 10 minutes more or until rice is cooked.
  3. Slice Bocconcini with an egg slicer, garnish casserole with slices, cover and let melt. Serve once cheese has melted, or brown under the broiler, uncovered.

For more great recipes, visit DairyFarmersofCanada.ca

Chicken and Spinach Panini

Chicken and spinach panini
Chicken and Spinach Panini

Savor the perfect blend of tender grilled chicken, fresh spinach, and rich, melty Canadian cheese, all pressed between golden, crispy panini bread. This hearty, satisfying sandwich highlights the creamy goodness of Canadian dairy, making it a wholesome and delicious choice for lunch or a quick dinner.

Preparation time 25 minutes
Cooking time 20 minutes
Yield 4 servings
Recipe created by Stefano Faita

Nutritional information

  • Per serving

  • Energy:

    592 Calories

  • Protein:

    54 g

  • Carbohydrate:

    48 g

  • Fat:

    21 g

  • Fibre:

    3.7 g

  • Sodium:

    634 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    25 % / 320 mg

  • Selenium:

    121 %

  • Folate:

    85 %

  • Vitamin B6:

    83 %

  • Niacin:

    79 %

  • *percentage of daily value

Ingredients

  • Panini

    • 3 cups (750 mL) chicken breast cut in strips and grilled
    • 2 tbsp (30 mL) olive oil
    • 1/2 cup (125 mL) onion finely chopped
    • 2 cloves of clove garlic minced
    • 1 1/2 cup (375 mL) cherry tomatoes cut in half
    • 1/2 cup (125 mL) black olives pitted and sliced
    • 1/2 cup (250 mL) baby spinach
    • Salt and pepper to taste
    • 1 whole wheat baguette cut in 4 or 4 small ciabatta buns or flatbreads
    • 4 slices Canadian Swiss type cheese

    Sauce

    • 3/4 cup (180 mL) Greek yogurt
    • 3 tbsp (45 mL) sour cream
    • 1 clove garlic minced
    • Juice from half a lemon
    • 1 small Lebanese cucumber finely diced
    • Salt

Preparation

  1. Begin by seasoning chicken strips with salt and pepper, then brush with a little olive oil on all sides. Grill the chicken in a skillet then set aside.
  2. In a skillet, heat the olive oil and begin sautéing the onion and garlic. Add cherry tomatoes and olives and continue cooking for another 2-3 minutes. Add spinach, remove from heat, stir and let cool. Set aside.
  3. For the sauce, mix together the yogurt, sour cream, garlic, lemon juice and cucumber. Season with salt and pepper. Set aside.
  4. Cut the ciabatta in half and lightly grill or toast. Distribute the chicken evenly on each ciabatta, followed by the Swiss cheese, tomato mix and top with the yogurt sauce.

For more great recipes, visit DairyFarmersofCanada.ca

Cream of Onion Soup with Cheese Crostini

Cream of onion soup with cheese crostini

Indulge in the rich, velvety goodness of Cream of Onion Soup—slow-cooked with butter, milk, and sweet onions, then topped with golden Swiss cheese crostini. Comfort food at its most elegant.

Preparation time 20 minutes
Cooking time 30 minutes
Yield 6 servings
Recipe created by Josée Robitaille

Nutritional information

  • Energy

    303 calories

  • Protein

    12 g

  • Carbohydrate

    42 g

  • Fat

    10 g

  • Fibre

    3.8 g

  • Sodium

    395 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    18 % / 240 mg

  • Vitamin B12

    41 %

  • Folate

    39 %

  • Vitamin D

    32 %

  • Selenium

    29 %

  • * 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) butter

    6 cups (1.5 L) minced Spanish onion

    5-6 branches fresh thyme

    2 bay leaves

    3 tbsp (45 mL) flour

    3 cups (750 mL) milk

    1 cup (250 mL) sodium-reduced vegetable broth

    6 slices of French baguette rounds toasted

    1/2 clove garlic

    1/4 cup (60 mL) grated Swiss cheese

    Salt and pepper to taste

Preparation

  1. In a large pot, melt butter over medium-high heat, add onion, thyme, bay leaves. Cook covered for 15 minutes, stirring regularly to lightly caramelize. Add flour and cook 1 minute. Add milk and broth, season, cover and cook 15 minutes over medium-low heat.
  2. Remove the thyme stems and bay leaves. Purée soup using blender until homogenous. Rub one side of toasted baguette rounds with garlic and sprinkle with cheese. Place under grill until golden. Serve the crostini with the soup.

For more great recipes, visit DairyFarmersofCanada.ca

One-pot Tuna & Broccoli Pasta 

One-Pot Tuna & Broccoli Pasta

This one-pot meal is a great recipe to make a wholesome dinner for your family in only 15 minutes. Ready, set… enjoy! 

Preparation time 15 minutes
Cooking time 15 minutes
Yields 4 to 6 servings
Bulb

Wondering what to do with your wilted broccoli? Turn it into a soup, make a roasted broccoli frittata or add it to a one-pot meal. What a great way to minimize food waste, save money on grocery and reduce your environmental impact. A win-win-win situation! 

Nutritional information

  • Energy

    376 Calories

  • Protein

    29 g

  • Carbohydrate

    50 g

  • Fat

    9 g

  • Fibre

    6.4 g

  • Sodium

    331 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    21 % / 276 mg

  • Vitamin C

    96 %

  • Niacin

    90 %

  • Selenium

    90 %

  • Vitamin B12

    86 %

  • * 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 1/4 cups (560 mL) milk

    1 cup (250 mL) water

    1/4 tsp (1 mL) salt

    10 oz (300 g) whole wheat penne pasta

    6 cups (1.5 L) fresh broccoli florets (about 1 large bunch)

    3/4 cup (180 mL) red bell pepper, diced (about 1 medium pepper)

    8 oz (250 g) Ricotta cheese

    1 tsp (5 mL) lemon zest

    3 tbsp (45 mL) freshly squeezed lemon juice (from about 1 medium lemon)

    1/4 tsp (1 mL) pepper

    2 cans (170 g each) water-packed flaked tuna, drained

Preparation

  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. 
Bulb

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! 

For more great recipes, visit Dairy Farmers of Canada

Chicken, Vegetable and Gouda Couscous 

Chicken, Vegetable and Gouda Couscous

This recipe combines colourful and nutritious ingredients, the perfect combination for a great lunch! 

Preparation time 15 minutes
Cooking time 5 minutes
Yield 4 to 6 servings

Nutritional information

  • Energy

    361 Calories

  • Protein

    20 g

  • Carbohydrate

    30 g

  • Fat

    18 g

  • Fibre

    3.2 g

  • Sodium

    358 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    21 % / 274 mg

  • Niacin

    56 %

  • Vitamin C

    40 %

  • Vitamin B12

    27 %

  • Vitamin A

    26 %

  •  

    * 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

  • 3/4 cup (180 mL) sodium-reduced vegetable or chicken broth

    3/4 cup (180 mL) whole wheat couscous

    4 tsp (20 mL) honey or maple syrup

    2 tbsp (30 mL) cider vinegar

    3 tbsp (45 mL) canola oil

    Salt and freshly ground pepper

    2 green onions, chopped

    1 cup (250 mL) carrots, grated

    1 cup (250 mL) zucchini, grated

    1/2 yellow pepper, diced

    1 apple, diced

    1 1/2 cups (375 mL) Gouda, diced

    1 cup (250 mL) cooked chicken, chopped

    2 tbsp (30 mL) fresh mint, chopped

Preparation

  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. 
Bulb

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. 

For more great recipes, visit Dairy Farmers of Canada

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