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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

Nutritional information

  • Energy

    304 Calories

  • Protein

    16 g

  • Carbohydrate

    49 g

  • Fat

    8 g

  • Fibre

    4.6 g

  • Sodium

    335 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    27 % / 345 mg

  • Vitamin B12

    58 %

  • Riboflavin

    47 %

  • Niacin

    41 %

  • Pantothenic Acid

    33 %

  • *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

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

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

    310 calories

  • Protein

    12 g

  • Carbohydrate

    43 g

  • Fat

    11 g

  • Fibre

    3.8 g

  • Sodium

    321 mg

  • Top 5 Nutrients

    (% DV*)

  • Calcium

    19 % / 251 mg

  • Vitamin B12

    37 %

  • Riboflavin

    36 %

  • Thiamin

    34 %

  • Selenium

    31 %

  • *percentage of daily value

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

Oven-Roasted Cauliflower Soup

Oven-Roasted Cauliflower Soup

Hearty and nutritious, this soup can be made with fresh or frozen cauliflower. Serve it with a whole grain roll for a balanced meal. 

Preparation time 15 minutes
Baking time 25-35 minutes
Cooking time 15 minutes
Yields 6 servings
Bulb

Did you know that reducing food waste is one of the most important things you can do to reduce the environmental impact of your diet? Habits to reduce your food waste include planning and preparing your own meals, freezing extras, using wilted vegetables in soups and saving leftovers for the lunchbox. Every effort counts!   

Nutritional information

  • Energy

    268 Calories

  • Protein

    17 g

  • Carbohydrate

    34 g

  • Fat

    8 g

  • Fibre

    8.4 g

  • Sodium

    232 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    24 % / 312 mg

  • Vitamin C

    85 %

  • Thiamin

    77 %

  • Folate

    40 %

  • Niacin

    38 %

  • * 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

  • 8 cups (2 L) fresh or frozen cauliflower florets (about 1 head if using fresh cauliflower)

    1 carrot, peeled and coarsely chopped

    1-2 tbsp (15-30 mL) butter, melted

    1 onion, chopped

    2 cloves garlic, minced

    1 tsp (5 mL) dried thyme leaves

    1 bay leaf

    2 1/2 cups (625 mL) no-salt-added vegetable broth

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

    1 tbsp (15 mL) grainy Dijon mustard

    2 1/2 cups (625 mL) milk

    Freshly ground pepper

    Salt (optional)

    1/2 cup (125 mL) Cheddar cheese, shredded

    1/4 cup (60 mL) fresh dill, coarsely chopped

    Lemon zest (optional)

Preparation

  1. Preheat oven to 425 °F (220 °C).
  2. Place cauliflower and carrots on a parchment lined baking sheet. Drizzle butter over vegetables and toss to coat. Roast 25 to 35 minutes, turning halfway through, until vegetables are tender. Remove about 1/2 cup (125 mL) cauliflower florets and reserve to garnish soup. 
  3. Meanwhile, place onion, garlic, thyme, and bay leaf in a large saucepan. Add broth and simmer gently for 5 minutes or until onion is tender. Add roasted cauliflower, carrot, white beans, and mustard. Simmer gently for 8 minutes or until vegetables are very tender. Remove from heat. Discard bay leaf. Season with pepper and salt if needed. Stir in milk.  
  4. Cool soup slightly. Purée in batches until smooth. Serve in bowls. Garnish with roasted cauliflower florets, cheese, dill, and lemon zest (if desired). Serve with a whole-grain roll. 
Bulb

This soup is no ordinary soup! When paired with a whole grain roll, you have a complete meal on the table. The vegetables and white beans add precious fibre and the milk and cheese provide complete protein. These nutrients are essential to keep your hunger at bay until your next meal. 

For more great recipes, visit Dairy Farmers of Canada

Red Lentil Soup

Soup
Soup

A warm and comforting red lentil soup simmered with butter, fresh ginger, and aromatic spices, then finished with a sprinkle of Canadian Parmesan for a rich, savoury touch.

Preparation time 20 minutes
Cooking time 25 minutes
Yields 4 servings

Nutritional information

  • Energy

    401 Calories

  • Protein

    22 g

  • Carbohydrate

    49 g

  • Fat

    14 g

  • Fibre

    8.0 g

  • Sodium

    369 mg

  •  

    Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    22 % / 283 mg

  • Niacin

    50 %

  • Vitamin A

    48 %

  • Vitamin B12

    43 %

  • Thiamin

    33 %

  • * 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 onion, chopped

  • 2 cloves garlic, finely chopped

  • 2 carrots, finely chopped

  • 45 mL (3 tbsp) butter

  • 5 mL (1 tsp) curry powder

  • 15 mL (1 tbsp) fresh ginger, grated

  • 1 L (4 cups) chicken broth, preferably no salt added

  • 37 mL (2 ½ tbsp) tomato paste, preferably no salt added

  • 250 mL (1 cup) red lentils

  • 500 mL (2 cups) milk

  • Salt and pepper to taste

  • Canadian Parmesan, finely grated

Preparation

  1. In a saucepan over medium-high heat, soften the onion, garlic and carrot in the butter. Add the curry powder and cook for 1 minute. Add the ginger, broth and tomato paste. Bring to a boil and add the lentils. Reduce heat, cover and simmer for 20 minutes. Add the milk and adjust the seasoning. Serve topped with cheese.

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

Creamy Enchilada Soup

Soup
Soup

This recipe is an excellent source of calcium, a critical nutrient that most of us don’t get enough of daily. The complete protein and highly absorbable calcium from the milk and cheese in this soup work together to help build and maintain strong bones and muscles.

Preparation time 15 minutes
Cooking time about 30 minutes
Yields 6 servings
Bulb

Did you know? Milk is a naturally nutritious and minimally processed food.

Nutritional information

  • Energy

    397 Calories

  • Protein

    20 g

  • Carbohydrate

    55 g

  • Fat

    13 g

  • Fibre

    11.3 g

  • Sodium

    717 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    33 % / 432 mg

  • Thiamin

    92 %

  • Vitamin C

    73 %

  • Vitamin A

    63 %

  • Niacin

    47 %

  • * 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

  • 3 cloves garlic, minced

  • 1 onion, chopped

  • 1 large sweet red pepper, chopped (about 1-1/2 cups/375 mL)

  • 2 cups (500 mL) chopped and peeled sweet potato

  • 1 to 2 tbsp (15 to 30 mL) chili powder

  • 1 tsp (5 mL) each dried oregano and cumin

  • 1/8 tsp (0.5 mL) salt

  • 1/4 cup (60 mL) tomato paste

  • 1 can (796 mL) diced tomatoes with juice

  • 1 can (540 mL) black beans, rinsed and drained

  • 1 cup (250 mL) water

  • 1-1/2 cups (375 mL) frozen corn kernels, thawed

  • 2 tbsp (30 mL) whole wheat flour

  • 2-1/2 cups (625 mL) milk

  • 1-1/4 cup (300 mL) shredded Monterey Jack cheese, divided

  • 1 large jalapeño, diced

  • Optional Garnishes: Cilantro and lime wedges

Preparation

  1. In a large pot, melt butter over medium heat. Add garlic, onion, red pepper, sweet potato, chili powder (to taste), oregano, cumin, and salt; cook, stirring for 5 minutes. Stir in tomato paste to coat. Stir in tomatoes, beans, and water. Cover and bring to a simmer. Reduce heat, and simmer gently for 10 minutes, or until sweet potatoes are tender.
  2. Remove 2 cups (500 mL) of the soup and purée until smooth; return to pot. Stir in corn and bring to a simmer. In a medium bowl, whisk flour into milk; gradually pour into pot while whisking constantly. Cook, stirring often, for 5 minutes or until slightly thickened. Remove from heat; stir in 1/2 cup (125 mL) of the cheese until melted.
  3. Ladle soup into warm bowls. Sprinkle each serving with jalapeño, remaining cheese, cilantro (if using), and lime wedges (if using).
Bulb

This yummy soup gets top marks for taste AND nutrition – it’s an excellent source of vitamins A and C!

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

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