Up Your Dairy
Take a stroll down the dairy aisle at your grocery store, and you'll find a wide range of products! So it's surprising that only one out of three Canadians gets their recommended intake of milk and alternatives each day. Try these tips to get the most out of milk products - you'll never be bored and you'll be sure to meet your daily recommended servings for the day!
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Yogurt is popular, nutritious and can be used in many different ways. With a little imagination, you can create a wonderful assortment of dishes from sweet to savoury.
- Mix yogurt with berries, bananas, chopped nuts, dried fruit, muesli or a drizzle of maple syrup. It's great for breakfast, snack or even dessert.
- Top pancakes and waffles with Greek yogurt for a protein punch.
- Thirsty? Have a yogurt drink or add yogurt to a smoothie.
- Make a lower fat creamy salad dressing with yogurt instead of sour cream.
- Try this multipurpose spread: add fresh herbs (thyme, coriander or mint), shredded cucumber and a bit of onion or chopped garlic to Greek yogurt. It's delicious in sandwiches, a great sauce for grilled meats, and an amazing dip for raw veggies. Add yogurt into muffin or banana bread batter. They'll turn out moister than ever.
- Make your own popsicles with flavoured yogurt. The kids will love them!
Milking it for all it's worth
Some like it hot, some like it cold. It doesn't matter how you like your milk. What matters is that you get enough every day.
- Shake it up. Make your own shake in a blender using milk, regular or frozen yogurt, and fresh or frozen fruit. For a real treat, add a scoop of ice cream.
- Healthy up your coffee. If you love coffee, opt for a café au lait or latte made with half coffee and half milk.
- Mix warm milk with black tea, herbal tea or even spices like cardamom or cinnamon. Add a touch of honey for a comforting hot drink.
- Make soups with milk instead of broth or water. Raise a glass of refreshing cold milk - anytime, anywhere.
- Reach for chocolate milk. Chocolate milk isn't just for kids! It's also an ideal post workout drink to refuel your muscles. And who doesn't love a mug of hot chocolate on a cold day?
Multi-purpose milk powder
Milk powder is economical and easy to add to foods and recipes. Sprinkle milk powder into muffin mixes, white or rosé sauces, soups, purées and milk shakes to create a thicker, creamier texture. Just three tablespoons (45 mL) of milk powder contains the same amount of protein and calcium found in ½ cup (125 mL) of milk.
The big cheese
Canada is a big cheese producer. So why not fully embrace this local Canadian favourite!
- Slap slices of old cheddar on your sandwich or spread some brie on your morning toast to add pizzazz.
- Build a more nutritious salad or pasta dish by adding some feta, ricotta, parmesan, blue or fresh mozzarella cheese.
- Grate cheese on your vegetables, soups, bread and omelettes.
- Pair cheese with whole grain crackers and fresh fruit for a nutritious snack or appetizer.
Kefir, the new kid on the block
This fermented milk drink from the Middle East is well worth a try. Kefir is ready-to-drink and is available plain, mixed with fruit, slightly fizzy or flat. You can add it to a fruit smoothie or use it in place of yogurt in a bread or muffin recipe. Have fun making a new friend in the dairy aisle!