3-a-day, the dairy way
March 3-9 is National 3-a-Day Week, which means that we all should be kicking up our calcium and making sure we get three servings of dairy each day, according to the Canada Food Guide nutrition guidelines. But getting three servings of dairy doesn't mean drinking three glasses of plain, boring milk. Switch it up with a glass of chocolate milk - the nutritional value is practically identical to a regular glass - or try some lowfat yogurt, or even frozen yogurt if you have a sweet tooth.
These recipes do contain enough daity to count as a serving, but they can be made with full-fat or low-fat dairy.
Vanilla Iced Moccachino
2 cups of strong French Roast coffee
2 cups fat-free milk
1 tbsp. unsweetened cocoa powder
3-4 tbsp. vanilla syrup
Brew 2 cups of French roast or espresso-style coffee and pour into a small saucepan with milk, cocoa powder and vanilla syrup; simmer for 5 minutes. Let cool for 5 minutes; pour over ice in two large lidded cups and shake well before serving.
Breakfast Parfait
1 cup lowfat vanilla yogurt
1/2 cup rolled oats, lowfat granola or whole wheat cereal (like Wheaties)
1/2 cup fresh fruit, sliced (i.e., strawberries, pineapple, mango or blueberries)
Spoon yogurt in the bottom of a bowl or tall glass. Add three tablespoons of cereal and 1/4 cup of fruit. Repeat layers. Top with remaining cereal and serve.
Easy Mac & Cheese
2 1/2 cups fat free milk
2 cups uncooked elbow macaroni (7 ounces)
1 tablespoon butter
3 tablespoons all-purpose flour
3/4 teaspoon salt
1/2 teaspoon dry mustard
8 ounces shredded reduced fat sharp cheddar cheese
2 ounces shredded reduced fat sharp cheddar cheese (optional topping)
Preheat oven to 375°F. Cook macaroni according to package directions. In the same saucepan, heat milk and butter over medium heat until butter melts. Gradually whisk in flour, salt and dry mustard and simmer for 1 minute, whisking occasionally. Make sure sauce has a creamy consistency and has thickened before removing from heat. Remove from heat; stir in 8 ounces of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer to an 8- or 9-inch square baking dish. Top with additional cheese, if using. Bake uncovered until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving.
Tzatziki Dip
8 ounces plain yogurt
2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon chopped fresh dill
3 cloves pressed garlic
In a mixing bowl, combine the yogurt, olive oil, lemon juice, salt, pepper, dill and garlic. Blend thoroughly and serve.
These recipes do contain enough daity to count as a serving, but they can be made with full-fat or low-fat dairy.
Vanilla Iced Moccachino
2 cups of strong French Roast coffee
2 cups fat-free milk
1 tbsp. unsweetened cocoa powder
3-4 tbsp. vanilla syrup
Brew 2 cups of French roast or espresso-style coffee and pour into a small saucepan with milk, cocoa powder and vanilla syrup; simmer for 5 minutes. Let cool for 5 minutes; pour over ice in two large lidded cups and shake well before serving.
Breakfast Parfait
1 cup lowfat vanilla yogurt
1/2 cup rolled oats, lowfat granola or whole wheat cereal (like Wheaties)
1/2 cup fresh fruit, sliced (i.e., strawberries, pineapple, mango or blueberries)
Spoon yogurt in the bottom of a bowl or tall glass. Add three tablespoons of cereal and 1/4 cup of fruit. Repeat layers. Top with remaining cereal and serve.
Easy Mac & Cheese
2 1/2 cups fat free milk
2 cups uncooked elbow macaroni (7 ounces)
1 tablespoon butter
3 tablespoons all-purpose flour
3/4 teaspoon salt
1/2 teaspoon dry mustard
8 ounces shredded reduced fat sharp cheddar cheese
2 ounces shredded reduced fat sharp cheddar cheese (optional topping)
Preheat oven to 375°F. Cook macaroni according to package directions. In the same saucepan, heat milk and butter over medium heat until butter melts. Gradually whisk in flour, salt and dry mustard and simmer for 1 minute, whisking occasionally. Make sure sauce has a creamy consistency and has thickened before removing from heat. Remove from heat; stir in 8 ounces of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer to an 8- or 9-inch square baking dish. Top with additional cheese, if using. Bake uncovered until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving.
Tzatziki Dip
8 ounces plain yogurt
2 tablespoons olive oil
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon chopped fresh dill
3 cloves pressed garlic
In a mixing bowl, combine the yogurt, olive oil, lemon juice, salt, pepper, dill and garlic. Blend thoroughly and serve.
