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Mexican Pasta Salad

Mexican Pasta Salad
Mexican Pasta Salad

This Mexican Pasta Salad blends tender pasta, colorful vegetables, zesty seasonings, sour cream, and Canadian cheddar for a creamy, flavorful dish. The sour cream adds a smooth tang, while the cheddar brings a rich, savory finish with a hint of boldness.

Preparation time 15 minutes
Yield 1 serving
Meals in a Jar Collection

Nutritional information

  • Energy

    414 Calories

  • Protein

    18 g

  • Carbohydrate

    41 g

  • Fat

    22 g

  • Fibre

    7.8 g

  • Sodium

    577 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    24 % / 316 mg

  • Folate

    53 %

  • Selenium

    53 %

  • Phosphorus

    27 %

  • Vitamin C

    26 %

  • *percentage of daily value

Ingredients

  • SALAD DRESSING

    • 2 tbsp (30 mL) sour cream
    • 2 tbsp (30 mL) salsa (mild, medium or hot)

  • VEGETABLES AND FRUIT

    • 1/4 cup (60 mL) diced avocado
    • 4 cherry tomatoes halved
    • 1/4 cup (60 mL) diced English cucumber
    • 2 tbsp (30 mL) frozen corn kernels

  • PROTEIN

    • 1/4 cup (60 mL) cubed Canadian Cheddar
    • 1/4 cup (60 mL) canned mixed beans (reduced sodium) rinsed

  • GRAINS AND GREENS

    • 1/2 cup (125 mL) cooked fusilli pasta

Preparation

  1. Make the salad dressing.
  2. Prepare the salad fixings.
  3. Place all the ingredients in a jar in the following order: 
    • Salad dressing
    • Firm vegetables and fruit (cherry tomatoes, cucumber, onion, corn, celery, apple, grapes)
    • Soft vegetables and fruit (avocado, mushrooms, orange) 
    • Protein
    • Grains and greens 
  4. Cover tightly with the lid and refrigerate. Keeps up to 2 days. 
  5. When it’s time to eat, simply toss and enjoy!

For more great recipes, visit Dairy Farmers of Canada

Orange Poppy Seed Salad

Orange Poppy Seed Salad
Orange Poppy Seed Salad

This Orange Poppy Seed Salad combines juicy oranges, crisp greens, creamy Greek yogurt, and mild Canadian mozzarella for a fresh and vibrant dish. The yogurt-based dressing adds a light tang, while the mozzarella brings a soft, milky texture that perfectly complements the citrus flavors.

Preparation time 15 minutes
Yield 1 serving
Meals in a Jar Collection

Nutritional information

  • Energy

    315 Calories

  • Protein

    14 g

  • Carbohydrate

    26 g

  • Fat

    19 g

  • Fibre

    4.4 g

  • Sodium

    237 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    26 % / 335 mg

  • Vitamin C

    61 %

  • Vitamin B12

    50 %

  • Folate

    33 %

  • Riboflavin

    29 %

  • *percentage of daily value

Ingredients

  • SALAD DRESSING

    • 2 tbsp (30 mL) plain Greek yogurt
    • 1 tsp (5 mL) poppy seeds
    • 2 tsp (10 mL) maple syrup
    • 2 tsp (10 mL) orange juice
    • 1/4 tsp (1 mL) orange zest

  • VEGETABLES AND FRUIT

    • 1/4 cup (60 mL) diced green apple
    • 1 celery stalk diced
    • 1/4 cup (60 mL) orange segments

  • PROTEIN

    • 1/3 cup (80 mL) grated Canadian Mozzarella
    • 2 tbsp (30 mL) chopped pecans

  • GRAINS AND GREENS

    • 1/2 cup (125 mL) baby spinach

Preparation

  1. Make the salad dressing.
  2. Prepare the salad fixings.
  3. Place all the ingredients in a jar in the following order: 
    • Salad dressing
    • Firm vegetables and fruit (cherry tomatoes, cucumber, onion, corn, celery, apple, grapes)
    • Soft vegetables and fruit (avocado, mushrooms, orange) 
    • Protein
    • Grains and greens 
  4. Cover tightly with the lid and refrigerate. Keeps up to 2 days. 
  5. When it’s time to eat, simply toss and enjoy!

For more great recipes, visit Dairy Farmers of Canada

Broccoli Salad

Broccoli Salad
Broccoli Salad

This Broccoli Salad is a fresh and flavorful dish. The Greek yogurt adds a tangy, protein-rich twist to the classic creamy dressing, while the cheddar brings a savory depth that pairs perfectly with the crunchy vegetables. It’s a simple, nutritious side that’s great for gatherings, meal prep, or adding more veggies to your plate.

Preparation time 15 minutes
Yield 1 serving
Meals in a Jar Collection

Nutritional information

  • Energy

    356 Calories

  • Protein

    16 g

  • Carbohydrate

    23 g

  • Fat

    24 g

  • Fibre

    3.1 g

  • Sodium

    311 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    29 % / 381 mg

  • Vitamin C

    73 %

  • Selenium

    36 %

  • Vitamin B12

    32 %

  • Zinc

    29 %

  • *percentage of daily value

Ingredients

  • SALAD DRESSING

    • 2 tbsp (30 mL) plain Greek yogurt
    • 1 tsp (5 mL) honey
    • 1/2 tsp (2.5 mL) white vinegar

  • VEGETABLES AND FRUIT

    • 1 tbsp (15 mL) chopped red onion
    • 1/3 cup (80 mL) halved grapes

  • PROTEIN

    • 1/3 cup (80 mL) cubed Canadian Cheddar
    • 2 tbsp (30 mL) chopped pecans

  • GRAINS AND GREENS

    • 1/2 cup (125 mL) broccoli florets

Preparation

  1. Make the salad dressing.
  2. Prepare the salad fixings.
  3. Place all the ingredients in a jar in the following order:
    • Salad dressing at bottom
    • Firm vegetables and fruit (cherry tomatoes, cucumber, onion, corn, celery, apple, grapes) over the salad dressing
    • Soft vegetables and fruit (avocado, mushrooms, orange)
    • Protein
    • Grains and greens
  4. Cover tightly with the lid and refrigerate. Keeps up to 2 days.
  5. When it’s time to eat, simply toss and enjoy!

For more great recipes, visit Dairy Farmers of Canada

Squash and Feta Penne Rigate

Squash and Feta Penne Rigate
Squash and Feta Penne Rigate

A comforting penne rigate tossed with tender roasted squash and tangy feta, creating a simple, flavourful dish that’s perfect for an easy weeknight meal.

Preparation time 25 minutes
Cooking time 15 minutes
Yield 6 servings

Nutritional information

  • Energy

    410 Calories

  • Protein

    15 g

  • Carbohydrate

    67 g

  • Fat

    9 g

  • Fibre

    4.8 g

  • Sodium

    270 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    14 % / 187 mg

  • Selenium

    104 %

  • Folate

    103 %

  • Thiamin

    62 %

  • Vitamin C

    48 %

  • *percentage of daily value

Ingredients

    • 2 cups (500 mL) butternut squash in ¾” cubes
    • 2 cups (500 mL) halved cherry tomatoes
    • 8 large sage leaves chopped
    • 1 tbsp (15 mL) olive oil
    • 2 medium-size zucchinis in ¾” cubes
    • 1 lb (454 g) penne rigate or other short pasta
    • 5 oz (150 g) Feta crumbled
    • 1 garlic clove minced
    • 1/3 cup (80 mL) chopped fresh basil
    • Salt and pepper to taste

Preparation

  1. Preheat oven to 375°F (190°C). In a bowl, mix together squash, tomatoes, sage, 2 tsp (10 mL) olive oil. Season to taste. Cook on a baking sheet in the oven for 15 minutes. In the same bowl, mix the zucchini 1 tsp (5 mL) olive oil and season to taste. Cook on a baking sheet in the oven for 10 minutes.
  2. Meanwhile, cook pasta according to package instructions. Set aside 1⁄3 cup (80 mL) of the cooking water. Drain cooked pasta and mix with all the other ingredients, including the reserved cooking water.

For more great recipes, visit Dairy Farmers of Canada

Grilled Romaine and Pasta Salad with Cheddar

Grilled Romaine Salad with Cheddar
Grilled Romaine Salad with Cheddar

Grilled romaine salad tossed with pasta, sharp cheddar, and a creamy yogurt-milk dressing—fresh, hearty, and full of tangy flavour.

Preparation time 20 minutes
Cooking time 8 – 10 minutes
Yield 4 – 6 servings

Nutritional information

  • Per serving

  • Energy:

    292 Calories

  • Protein:

    15 g

  • Carbohydrate:

    28 g

  • Fat:

    13 g

  • Fibre:

    4.5 g

  • Sodium:

    279 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    21 % / 279 mg

  • Folate:

    99 %

  • Vitamin C:

    92 %

  • Vitamin A:

    60 %

  • Selenium:

    49 %

  • *percentage of daily value

Ingredients

    • 1/2 cup (125 mL) Greek plain yogurt
    • 1/4 cup (60 mL) Milk
    • 1 minced clove garlic
    • 2 tbsp (30 mL) capers drained and chopped
    • Freshly ground pepper to taste
    • 3 cups (750 mL) cooked fusilli or other short pasta
    • 1 1/2 cups (375 mL) Canadian Medium Cheddar shredded
    • 2 bell peppers
    • 1 head of romaine lettuce quartered lengthwise
    • 1 tbsp (15 mL) canola oil

Preparation

  1. Preheat grill to high heat.
  2. In a large bowl, mix yogurt, milk, garlic and capers. Season to taste, add pasta and half of Cheddar cheese. Reserve.
  3. Brush bell peppers and lettuce quarters with oil, then season with pepper. Cook peppers on grill for 4–5 minutes on each side and briefly grill lettuce quarters.
  4. Cut bell peppers into strips and add to pasta. Place grilled lettuce on plates, add pasta and sprinkle with remaining shredded cheese. Serve.
Bulb

As a variation, add other grilled vegetables, such as zucchini, eggplant, mushrooms and red onions.

Cheese alternatives: Canadian Swiss cheese, Gouda, or Mozzarella.

For more great recipes, visit Dairy Farmers of Canada

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

Caprese Tomato & Melon Stacks

Caprese Tomato & Melon Stacks
Caprese Tomato & Melon Stacks

This twist on a traditional Caprese salad takes the fresh flavours of tomatoes, basil and Bocconcini cheese and adds the sweetness of watermelon and tang of vinegar, all in attractive stacks. Serve as an appetizer for a summer meal, or as a delightful snack on their own.

Preparation time 15-20 minutes
Refrigeration 30 minutes to 8 hours
Yield 4 servings, 12 stacks

Nutritional information

  • Per serving

  • Energy:

    207 Calories

  • Protein:

    8 g

  • Carbohydrate:

    34 g

  • Fat:

    6 g

  • Fibre:

    2.2 g

  • Sodium:

    239 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    6 % / 75 mg

  • Vitamin C:

    66 %

  • Magnesium:

    22 %

  • Vitamin A:

    21 %

  • Pantothenic Acid:

    16 %

  • *percentage of daily value

Ingredients

    • 1/2 cup (125 mL) white wine vinegar or white balsamic vinegar
    • 2 tbsp (30 mL) fresh basil, chopped
    • 1/4 tsp (1 mL) salt
    • 1/4 tsp (1 mL) pepper
    • 6 pieces of watermelon sliced in triangles (each 3 in (7.5 cm) wide by ½ in (1 cm) thick)
    • 4 balls Bocconcini cheese (about 3-1/2 oz/100 g)
    • 2 plum tomatoes
    • 12 very small fresh basil leaves
    • 12 toothpicks
    • Freshly cracked black pepper

Preparation

  1. In a large shallow dish or container, combine vinegar, chopped basil, salt and pepper.
  2. Cut rind from each watermelon slice; cut each slice in half on a diagonal to make 2 triangles. Cut each Bocconcini cheese ball into 6 slices, for a total of 24 slices.
  3. Add watermelon and Bocconcini slices to vinegar mixture, tilting dish to coat. Cover and let marinate in the refrigerator for at least 30 minutes or up to 8 hours.
  4. Cut tomatoes crosswise into twelve slices, each about 1/4 inch (0.5 cm) thick. Dip into marinade to coat both sides.
  5. For each stack, layer a slice of melon, a slice of Bocconcini, a slice of tomato, and another slice of Bocconcini. Top with a basil leaf and stick a toothpick vertically in the centre to secure stacks. Discard excess marinade.
  6. Arrange stacks on a platter or individual serving plates and sprinkle with fresh cracked pepper.
Bulb

You’ll need a wedge about one-eighth of a medium-size watermelon, or half of a mini watermelon to cut the triangles for this recipe.

You can start marinating the bocconcini up to 24 hours ahead of serving but the watermelon is best if marinated up to 8 hours. The assembled stacks can be covered and refrigerated for up to 4 hours before serving.

Replace the watermelon with twelve 1-1/2 inch (3.5 cm) triangles or wedges, about 1/2 inch (1 cm) thick, peeled honeydew melon, or use a mixture of watermelon and honeydew.

For more great recipes, visit DairyFarmersofCanada.ca

Caramelized Onion and Arugula Quinoa

Caramelized Onion and Arugula Quinoa
Caramelized Onion and Arugula Quinoa

Cooking quinoa in milk creates a soft, creamy texture similar to polenta. In this dish the quinoa is accented with sweet and savoury caramelized onions and a peppery punch of arugula. It provides a pleasant change from the ordinary as a side dish for grilled or roasted fish, chicken or pork tenderloin.

Preparation time 15 minutes
Cooking time 45 minutes
Yield 4 servings

Nutritional information

  • Per serving

  • Energy:

    279 Calories

  • Protein:

    12 g

  • Carbohydrate:

    41 g

  • Fat:

    8 g

  • Fibre:

    4.5 g

  • Sodium:

    300 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium:

    17 % / 218 mg

  • Folate:

    52 %

  • Magnesium:

    46 %

  • Vitamin B12:

    33 %

  • Phosphorus:

    31 %

  • *percentage of daily value

Ingredients

    • 2 onions
    • 1 tbsp (15 mL) butter
    • 2 cloves garlic minced
    • 1/2 tsp (2 mL) dried thyme
    • 1/2 tsp (2 mL) salt
    • Pepper
    • 1 cup (250 mL) quinoa rinsed
    • 1 tbsp (15 mL) whole wheat flour
    • 2 cups (500 mL) milk heated
    • 1/4 cup (60 mL) water
    • 4 cups (1 L) chopped trimmed baby arugula

Preparation

  1. Cut onions in half lengthwise and trim out cores. Cut crosswise into thin slices.
  2. In a medium, deep saucepan, melt butter over medium-high heat. Sauté onions for 2 minutes or until starting to wilt. Reduce heat to medium-low, cover and cook, stirring occasionally, for about 15 minutes or until very soft and caramelized.
  3. Increase heat to medium. Add garlic, thyme, salt and pepper to taste; sauté for 2 minutes. Stir in quinoa and flour; gradually stir in milk and water. Bring to a simmer, stirring occasionally. Reduce heat to low, cover and simmer, stirring twice, for 15 minutes or until quinoa is creamy and tender. Remove from heat and let stand, covered, for 5 minutes. Gently stir in arugula just until wilted.
Bulb

Arugula has a peppery, slightly bitter flavour which works well with the sweet onions and creamy quinoa. For a milder dish, baby spinach makes a terrific alternative, or, use a mixture of arugula and spinach for just a little punch.

When cooking quinoa in milk, it tends to bubble up so using a deep saucepan and keeping an eye on it as it simmers helps prevent a boil-over.

For more great recipes, visit DairyFarmersofCanada.ca

Couscous salad with garden vegetables and Feta

Couscous salad with feta

Fresh, vibrant, and full of flavor—this Couscous Salad with garden vegetables and creamy Feta cheese is the perfect light dish for any season.

Preparation time 15 minutes
Yield 4 servings

Nutritional information

  • Per serving

  • Energy

    513 Calories

  • Protein

    17 g

  • Carbohydrate

    54 g

  • Fat

    26 g

  • Fibre

    10.7 g

  • Sodium

    511 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    18 % / 237 mg

  • Vitamin C

    78 %

  • Niacin

    38 %

  • Riboflavin

    26 %

  • Phosphorus

    24 %

  • * 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

  • Salad

    1/2 red onion, thinly sliced

    1/2 green Bell pepper, cut into thin strips

    1/2 yellow Bell pepper, cut into thin strips

    1/2 English cucumber, cut in quarters

    1 cup (250 mL) cherry tomatoes, cut in half

    4 oz (120 g) Feta cheese, cut in cubes

    2 cups (500 mL) cooked whole-wheat couscous

    1 can (540 mL) red kidney beans, drained and rinsed

    2 tbsp (30 mL) fresh parsley, chopped

     

    Vinaigrette

    1 garlic clove, minced

    1 tsp (5 mL) dried oregano

    3 tbsp (45 mL) red wine vinegar

    1/3 cup (80 mL) extra virgin olive oil

    Salt and pepper, to taste

Preparation

Salad

In a bowl, combine all of the ingredients and gently mix. Set aside.

Vinaigrette

  1. In a small bowl or measuring cup, whisk together all of the ingredients.
  2. Add the vinaigrette to the salad and gently toss to coat all of the ingredients with the salad dressing.

For more great recipes, visit Dairy Farmers of Canada

Tasty Squash and Bean Salad 

Tasty Squash and Bean Salad

Crispy, crunchy and zesty, our squash and bean salad provides several diffierent nutrients and unique flavours! A simple and delicious meal.

Preparation time 20 minutes
Baking time 10 minutes
Cooking time 25 minutes
Yields 4 to 6 portions

Nutritional information

  • Energy

    304 Calories

  • Protein

    17 g

  • Carbohydrate

    42 g

  • Fat

    9 g

  • Fibre

    10.7 g

  • Sodium

    288 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    24 % / 310 mg

  • Thiamin

    98 %

  • Folate

    64 %

  • Vitamin A

    60 %

  • Niacin

    46 %

  • * 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) butter

    1 small onion, chopped

    2 cloves garlic, minced

    1 tbsp (15 mL) chili powder

    1 tsp (5 mL) dried oregano

    Salt

    Freshly ground pepper

    1 1/2 cups (375 mL) fresh or frozen butternut squash thawed, diced

    1 can (28 oz/796 mL) no-salt-added diced tomatoes

    1 can (19 oz/540 mL) unsalted black beans, drained and rinsed

    1/2 cup (125 mL) frozen corn kernels thawed

    2 small whole wheat tortillas

    1 tsp (5 mL) lime zest

    1 1/2 tbsp (22 mL) freshly squeezed lime juice (about 1 lime)

    1/2 cup (125 mL) plain Greek yogurt

    1 cup (250 mL) Mozzarella, shredded

    8 cups (2 L) romaine lettuce, torn into bite-sized pieces

    1 cup (250 mL) cherry tomatoes, cut in half

    Fresh cilantro, chopped (optional)

Preparation

  1. Preheat oven to 350 °F (180 °C). Line a large baking sheet with parchment paper. 
  2. In a large skillet, melt butter over medium heat. Sauté onion, garlic, chili powder, and oregano for about 2 minutes or until onion begins to soften. Season with salt and pepper, to taste. Add squash and sauté for 1 minute or until onion is soft. Stir in canned tomatoes, black beans, and corn. Reduce heat to medium-low, cover and let simmer gently, stirring occasionally, for about 20 minutes or until squash is soft. 
  3. Meanwhile, cut each tortilla into 12 thin wedges. Arrange in a single layer on prepared baking sheet. Bake in preheated oven for 10 minutes or until golden and crisp. Set aside. 
  4. In a small bowl, stir lime zest and 1/2 tbsp (7 mL) lime juice into yogurt and season with a pinch each of salt and pepper. 
  5. Remove squash mixture from heat. Stir in remaining lime juice and half of the cheese until melted. Season with salt and pepper, to taste.   
  6. In a large bowl, combine half of the lime yogurt and lettuce; toss to coat. Divide lettuce among serving plates. Spoon squash mixture on top of dressed lettuce and top with remaining cheese and cherry tomatoes. Place a dollop of remaining lime yogurt to each plate and top with baked tortilla chips. Sprinkle with cilantro (if using). 
Bulb

Protein can be found in both plant-based and animal-based protein foods, and they each provide unique bundle of nutrients that are essential to health. Combining both types of protein foods in your diet allows the body to benefit from a wider range and balance of nutrients. This Tasty Squash and Bean Salad is a great example on how it is simple and delicious to prepare a meal that includes both plant and animal-based proteins. 

For more great recipes, visit Dairy Farmers of Canada

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