2016 calendar - BC Dairy Association
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2016
calendar
Delicious meals make delicious moments with friends and family.
Put milk in the mix and make everyone's day, today.
Ready-Set- Bake
Pumpkin Granola Muffins Citrus Tea Loaf
Autumn is in the air. And so is the aroma of hearty A baking classic with a tasty citrus twist.
pumpkin flavour.
2 tbsp (30 mL) each, lemon and ¹∕³ cup (75 mL) butter, softened
2 cups (500 mL) all-purpose flour orange juice ½ cup (125 mL) granulated sugar
4 tsp (20 mL) baking powder 1 cup (250 mL) milk 1 egg
1½ tsp (7 mL) cinnamon 2 cups (500 mL) all-purpose flour 1 tsp (5 mL) vanilla
1 tsp (5 mL) ground ginger 1½ tsp (7 mL) baking powder
½ tsp (2 mL) each, salt and nutmeg ½ tsp (2 mL) baking soda Lemon syrup:
1 cup (250 mL) milk ½ tsp (2 mL) salt ¹∕³ cup (75 mL) lemon juice
1 cup (250 mL) unsweetened pumpkin purée 1 tbsp (15 mL) each, finely grated (about 1 lemon)
½ cup (125 mL) packed brown sugar lemon and orange zest ¼ cup (60 mL) granulated sugar
2 eggs, lightly beaten
½ cup (125 mL) butter, melted and cooled (1) Preheat oven to 350°F (180°C). Generously butter an 8 x 4-inch (1.5 L) loaf
1 tsp (5 mL) vanilla pan. (2) In a small bowl, stir lemon and orange juice with milk. In a medium bowl,
¼ cup (60 mL) granola whisk together flour, baking powder, baking soda and salt. In a large bowl, using an
2 tbsp (30 mL) each, pumpkin seeds and finely electric mixer, beat lemon and orange zest with butter and sugar until well blended
diced dried apricots
and creamy, about 2 min. Beat in egg, scraping down sides, then vanilla until
blended. Beat in dry ingredients, alternating with milk mixture, making 3 additions
(1) Preheat oven to 375°F (190°C). Butter a muffin pan or line with paper
of dry and 2 of milk, just until smooth. (3) Scrape batter into prepared pan; smooth
liners. (2) In a large bowl, whisk together flour, baking powder, cinnamon,
top. Bake for 45 to 50 min or until a tester inserted in centre comes out clean. Cool
ginger, salt and nutmeg. In a medium bowl, whisk milk with pumpkin, brown
loaf in pan for 5 min. Invert onto a rack, set over a baking sheet. (4) Lemon syrup:
sugar, eggs, butter and vanilla. Pour over dry ingredients; stir just until
Meanwhile, in a small saucepan, stir together lemon juice and sugar. Bring to a boil.
combined. (3) Spoon into prepared muffin pan. Stir granola with pumpkin
Boil for 2 min to thicken slightly. Remove from heat. (5) Using a thin skewer, poke lots
seeds and apricots. Sprinkle onto batter, pressing gently to help it adhere.
of holes, you can’t really overdo it, all over top of warm cake. Slowly spoon warm
Bake for about 20 min or until a tester inserted in centre of muffins comes out
syrup over top of cake. Cool completely.
clean. Cool muffins in pan for 5 min. Transfer to a rack to cool completely.
Prep: 15 min * Bake: 45 min * 10 servings
Prep: 20 min * Bake: 20 min * 12 to 15 muffins
Per serving: 229 Cal. | 4 g Protein | 37 g Carb. | 7 g Fat | 0.8 g Fibre | 236 mg Sodium | 81 mg Calcium
Per serving: 185 Cal. | 4 g Protein | 25 g Carb. | 8 g Fat | 1.4 g Fibre | 85 mg Sodium | 101 mg Calcium
Blueberry Fun-Filled Mini Loaves
Multi-Seed Muffins Inspired by jelly doughnuts, there’s a whole lot to love in these cute
little loaves.
Start your day off right with these very berry-full muffins.
1 cup (250 mL) milk
1 lemon 2 tbsp (30 mL) sour cream
1 cup (250 mL) milk 2 cups (500 mL) all-purpose flour
2 tbsp (30 mL) each, poppy, sesame, sunflower and 2½ tsp (12 mL) baking powder
ground flax seeds ½ tsp (2 mL) baking soda
1 cup (250 mL) all-purpose flour ½ tsp (2 mL) each, salt and nutmeg
¾ cup (175 mL) whole wheat flour ²∕³ cup (150 mL) butter, softened
½ cup (125 mL) packed brown sugar ¾ cup (175 mL) granulated sugar
1 tsp (5 mL) baking powder 2 eggs
½ tsp (2 mL) baking soda 1 tsp (5 mL) vanilla
½ tsp (2 mL) each, salt and cinnamon ½ cup (125 mL) strawberry or your favourite jam or
1 cup (250 mL) fresh blueberries chocolate hazelnut spread
½ cup (125 mL) butter, melted and cooled 2 tbsp (30 mL) icing sugar
1 egg
½ tsp (2 mL) vanilla (1) Preheat oven to 350°F (180°C). Butter 3 (5 x 3-inch/500 mL) mini loaf pans
or 10 (4 x 2.25-inch/180 mL) super mini loaf pans. (2) In a small bowl, whisk milk
(1) Preheat oven to 375°F (190°C). Butter a muffin pan or line with with sour cream. In a medium bowl, whisk together flour, baking powder, baking
paper liners. (2) Finely grate zest from lemon and measure out 2 tbsp soda, salt and nutmeg. In a large bowl, using an electric mixer, beat butter with
(30 mL) juice; place in a small bowl and stir in milk. In a large bowl, stir sugar, scraping down sides, until well blended and creamy, about 2 min. Beat
together poppy, sesame, sunflower and ground flax seeds. Remove in eggs, one at a time, then vanilla until blended. Beat dry ingredients into egg
2 tbsp (30 mL) for sprinkling over muffins. Add flours to remaining mixture, alternating with milk mixture, making 3 additions of dry and 2 of milk, just
seed mixture in the large bowl and whisk together with brown sugar, until combined. (3) Spoon into prepared pans. Bake for about 40 min until golden
baking powder, baking soda, salt and cinnamon. Stir in blueberries. In a or until a tester inserted in centre comes out clean. Cool loaves in pan for 10 min.
medium bowl, whisk milk mixture with butter, egg and vanilla. Pour over Turn out and transfer to a rack. (4) Using the handle of a wooden spoon, poke 3 to
dry ingredients; stir just until combined. (3) Spoon into prepared muffin 5 holes down centre of top of each loaf, about 1-inch (2.5 cm) deep. Cool for about
pan. Sprinkle with reserved seed mixture. Bake for about 20 min or until 20 min. Place jam in a small resealable bag. Squeeze jam into one corner of bag.
a tester inserted in centre of muffins comes out clean. Cool muffins in pan Snip off corner to make a small opening; press tip of bag into opening of each hole
for 10 min. Transfer to a rack to cool completely. and squeeze until jam comes out top. Cool loaves completely. Dust with icing sugar.
Prep: 20 min * Bake: 20 min * 12 muffins Prep: 15 min * Bake: 40 min for 3 mini loaves or 20 to 25 min for 10 super mini
loaves * 9 to 10 servings depending on the size of loaf
Per serving: 222 Cal. | 4 g Protein | 27 g Carb. | 11 g Fat | 2.4 g Fibre | 181 mg Sodium | 106 mg Calcium
Per serving: 190 Cal. | 3 g Protein | 27 g Carb. | 8 g Fat | 0.5 g Fibre | 110 mg Sodium | 57 mg Calcium
Sautéed
Brussels Sprouts with Bacon (1) Cook bacon in a large frying pan over medium heat until crisp, about 5 min. Using
a slotted spoon, remove bacon to a large bowl. (2) Discard all but 1 tbsp (15 mL) fat
Sprout some joy with this ideal dinner side from pan. Add Brussels sprouts and stir-fry until some are a deep golden colour, about
dish. It’s perfect for entertaining and just 3 min. Add 1 ∕2 cup (125 mL) water. Stir and continue to cook Brussels sprouts, stirring
as appropriate mid-week. occasionally until tender but not mushy, about 5 min. Add Brussels sprouts to bacon,
using a slotted spoon if any water remains in pan. (3) Wash frying pan. Melt butter
3 slices bacon, sliced into ½-inch (1 cm) pieces in frying pan over medium heat. Add garlic; cook about 1 min. Sprinkle with flour and
1¼ lb (575 g) Brussels sprouts, stems and leaves salt; whisk about 1 min. Gradually whisk in milk. Bring to a boil and reduce heat. Whisk
trimmed, then cut in half lengthwise for 2 to 3 min until smooth and thickened. (4) Return Brussels sprouts and bacon to pan,
1 tbsp (15 mL) butter stir until hot, about 1 min. Season with pepper. Serve with Parmesan, if using.
2 cloves garlic, minced
1 tbsp (15 mL) all-purpose flour Prep: 15 min * Cook: 18 min * 6 servings
¼ tsp (1 mL) salt
Cooking tip: Don’t overcook the Brussels sprouts as they become bitter.
1 cup (250 mL) milk
Freshly ground pepper Per serving: 100 Cal. | 8 g Protein | 12 g Carb. | 3 g Fat | 3.7 g Fibre | 227 mg Sodium | 93 mg Calcium
Shaved Canadian Parmesan for serving (optional)
> Tip of the month: Having trouble getting kids to eat vegetables?
Try changing the shape. Grate carrots, make cucumber ribbons
with a peeler, and cut peppers into stars using scissors or small cookie cutters.
December 2015
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5
Revisit all the Milk Calendar
favourites since 1974
MilkCalendar.ca Last Quarter
6 7 8 9 10 11 12
Hanukkah Begins New Moon
13 14 15 16 17 18 19
Hanukkah Ends First Quarter
20 21 22 23 24 25 26
Christmas Day
First Day of Winter Full Moon Boxing Day
27 28 29 30 31 This calendar is based on
Eastern Standard Time,
adjusted when necessary
to Daylight Saving. Lunar
phases are shown on the
night of their occurrences.
New Moon
First Quarter
Full Moon
Last Quarter
COMFORTING
Chicken Tamale Pie
After an afternoon in the great outdoors, this ultra-comfort
food is the piping hot way to end the day. Just one taste and it’s
sure to become an instant winter classic.
Filling:
1 small deli-cooked chicken 1 cup (250 mL) shredded
1 red bell pepper, diced Canadian Aged Cheddar
½ cup (125 mL) salsa
1 cup (250 mL) frozen corn Topping:
¹∕ ³ cup (75 mL) coarsely 1½ cups (375 mL) milk
chopped cilantro 1 tbsp (15 mL) butter
1 tbsp (15 mL) butter ½ tsp (2 mL) salt
1 small onion, diced ½ cup (125 mL) cornmeal
1 clove garlic, minced 1 cup (250 mL) shredded
1 tbsp (15 mL) all-purpose flour Canadian Aged Cheddar
1 cup (250 mL) milk 2 eggs, lightly beaten
(1) Filling: Preheat oven to 425°F (220°C). Discard chicken skin and
remove meat from bones. Shred meat into long bite-size pieces. Place in
a large bowl along with red pepper, salsa, corn and cilantro. (2) Melt
butter in a medium saucepan over medium heat. Add onion and garlic;
sauté for a couple of min until soft. Sprinkle with flour. Whisk about 1 min,
then gradually whisk in milk. Bring to a boil, then reduce heat. Whisk for
2 to 3 min until smooth and thickened. Remove from heat and stir in
Cheddar. Add to chicken mixture; stir to mix. (3) Scrape mixture into a
10-inch (25 cm) square casserole dish. (4) Topping: In the same pan that
you’ve just used for cheese sauce (no need to clean), bring milk, butter
and salt to a boil. Gradually whisk in cornmeal. Whisk continuously until
thickened, about 3 min. Remove from heat. Stir in Cheddar, then one at a
time, stir in eggs. (5) Using a large spoon, dollop over chicken mixture,
then spread to barely cover. Bake for 15 to 20 min until hot in centre.
Prep: 10 min * Cook: 15 min * Bake: 15 min * 4 to 6 servings
Cooking tip: Cornmeal is usually found in the baking or pasta section
of the supermarket.
Per serving: 453 Cal. | 38 g Protein | 23 g Carb. | 23 g Fat | 2.2 g Fibre | 618 mg Sodium | 406 mg Calcium
> Tip of the month: Keeping
nutritious ingredients on hand
will make it easy to prepare quick meals.
Keep kitchen staples like frozen vegetables,
brown rice, pasta, canned fish and beans,
milk, cheese and eggs on hand.
January
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2
For more great Milk
recipes check out
MilkCalendar.ca New Year's Day Last Quarter
3 4 5 6 7 8 9
New Moon
10 11 12 13 14 15 16
London Wine and
Food Show
(London, ON)
January 14–16 First Quarter
17 18 19 20 21 22 23
Full Moon
24 25 26 27 28 29 30
31
Last Quarter
Sweet Potato & Lentil Soup
(1) Place broth, onion and curry paste in a large saucepan. Bring to a boil. Add lentils,
Take your taste buds on an adventure. This savoury
reduce heat and simmer covered for 5 min. Add sweet potato, continue to simmer
soup is the perfect way to warm up your loved ones.
covered about 10 min until lentils and sweet potatoes are tender. Add milk to hot soup.
(2) Ladle about 1∕3 of the soup into a blender or food processor (being very careful
900 mL carton low-sodium chicken broth
1 small onion, diced
as it is hot). Purée, then return to soup in saucepan. Add spinach. Stir over medium
1 tbsp (15 mL) of your favourite Indian curry paste heat, but don’t boil, just until spinach is wilted, 1 to 2 min. Stir in lemon juice. Serve
½ cup (125 mL) split red lentils with a dollop of yogurt, if using.
1 large sweet potato, peeled and cut
Prep: 15 min * Cook: 20 min * 8 servings
into ½-inch (1 cm) pieces
1 cup (250 mL) milk Cooking tip: Look for split red lentils as they cook in half the time as regular
2 cups (500 mL) packed baby spinach red lentils.
2 tbsp (30 mL) lemon juice
Plain yogurt for serving (optional) Per serving: 98 Cal. | 7 g Protein | 15 g Carb. | 2 g Fat | 2.5 g Fibre | 63 mg Sodium | 65 mg Calcium
> Tip of the month: Canada’s Food Guide
recommends eating at least one dark
green and one orange vegetable every day. They
are packed with vitamin A, vitamin C, antioxidants
and much more! Try kale, sweet potatoes, carrots,
broccoli, squash and spinach.
February
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6
See our recipes come
to life with cooking videos
posted online!
MilkCalendar.ca
7 8 9 10 11 12 13
The Wellness Show
(Vancouver, BC)
Family Day (BC) February 12–14
Chinese New Year Festival du Voyageur Alberta Winter Games
Shrove Tuesday (Winnipeg, MB) (Medicine Hat, AB)
New Moon (Pancake Day) Ash Wednesday February 12–21 February 13–16
14 15 16 17 18 19 20
Family Day
(ON, AB & SK)
Louis Riel Day (MB)
The Outdoor
Islander Day (PE) Adventure Show
(Toronto, ON)
Valentine's Day First Quarter February 19–21
21 22 23 24 25 26 27
Full Moon
28 29
SCHOOL
MILK PROGRAM
milk-in-school.ca
February is Heart Month
Spanish Chicken Make Sunday night more than all right. The whole family will gather
around this one-pan dish filled with so much deliciousness.
and Rice Supper
¾ cup (175 mL) frozen peas (1) Remove peas from freezer. Stir paprika with salt and pepper; sprinkle all over
1 tsp (5 mL) paprika chicken. (2) Melt 1 tbsp (15 mL) butter in a very large non-stick frying pan over medium
½ tsp (2 mL) each, salt and pepper heat. Add chicken and cook until golden, about 4 min per side. Transfer to a bowl. (3) In
8 boneless, skinless chicken thighs same pan, melt remaining butter over medium heat. Add red pepper, onion and garlic;
2 tbsp (30 mL) butter, divided
cook 2 min. Add rice; stir to combine. Add broth, milk, saffron, if using, and bay leaf.
1 small red bell pepper, diced
Bring to a boil. Return chicken and any juices to pan. Nestle chicken in rice. Cover with
1 small onion, finely chopped
3 cloves garlic, minced a tight-fitting lid or foil. Reduce heat to low and simmer 10 min. Uncover and scatter
1 cup (250 mL) long-grain rice tomatoes and peas over rice. Cook covered until liquid is mostly absorbed and rice is
1 cup (250 mL) low-sodium chicken broth tender, 10 to 15 more min. Let stand 5 min. Stir in olives and sprinkle with parsley.
1 cup (250 mL) milk
Prep: 15 min * Cook: 30 min * 4 servings
½ tsp (2 mL) crumbled saffron threads (optional)
1 bay leaf Variation: Add a spicy hot pepper while sautéing red pepper.
2 small plum tomatoes, diced Substitute 4 skinless, boneless chicken breasts, cut in half crosswise, for thighs.
¼ cup (60 mL) small pimiento-stuffed green olives
¼ cup (60 mL) coarsely chopped parsley Per serving: 493 Cal. | 38 g Protein | 50 g Carb. | 15 g Fat | 3.7 g Fibre | 641 mg Sodium | 136 mg Calcium
> Tip of the month:
Take a few minutes to plan
your week’s dinners so you won’t
have to make last-minute decisions,
and it will ensure that each dinner
includes all food groups.
March
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5
Revisit all the Milk Calendar
favourites since 1974
MilkCalendar.ca
Last Quarter
6 7 8 9 10 11 12
International The Outdoor
Women's Day Adventure & Travel Show
(Vancouver, BC)
New Moon March 12–13
13 14 15 16 17 18 19
The Outdoor Adventure
Daylight & Travel Show
Saving Time Begins (Calgary, AB)
(except in Saskatchewan) First Quarter St. Patrick's Day March 19–20
20 21 22 23 24 25 26
First Day of Spring Holi (Hindu Holiday)
Palm Sunday Full Moon Good Friday
27 28 29 30 31
Easter Monday
Royal Manitoba
Winter Fair
(Brandon, MB) National Colorectal
Easter Mar. 28–Apr. 2 Last Quarter Cancer Month
Family
Night Pizza
It’s a real winner for dinner or even lunch. This
sumptuous white sauce pizza is sure to have the
whole family at the table faster than you can say,
buon appetito!
2 sheets frozen puff pastry, thawed (about 450 g pkg)
2 tbsp (30 mL) butter
1 clove garlic, minced
2 tbsp (30 mL) all-purpose flour
1 tsp (5 mL) dried basil
¼ tsp (1 mL) salt
1 cup (250 mL) milk
2 plum tomatoes
2 mushrooms
2 thin slices deli ham
2 cups (500 mL) shredded Canadian Mozzarella
Fresh basil for garnish (optional)
(1) Preheat oven to 425°F (220°C). Unroll puff pastry and place side
by side (overlapping slightly to form one large crust) to fit on a large
parchment-lined baking sheet. Press the overlapped dough together so
it sticks. Prick all over with a fork. Press edges with a fork. Refrigerate
pastry until ready to use. (2) Melt butter in a medium saucepan over
medium heat. Add garlic; cook 1 min. Sprinkle with flour, basil and salt;
whisk about 1 min. Gradually whisk in milk. Bring to a boil, then reduce
heat. Whisk for 2 min until smooth and thickened; set aside. (3) Thinly
slice tomatoes and mushrooms. Cut ham into pieces. Drizzle cooled
milk sauce over pastry, leaving about a 1 ∕2 inch (1 cm) around edges.
Spread to barely cover crust. Arrange tomatoes, mushrooms and ham
over sauce. Sprinkle with cheese. (4) Bake about 15 min or until a deep
golden brown. Let stand 5 min before serving. Garnish with basil, if using.
Prep: 20 min * Cook: 5 min * Bake: 15 min * 8 servings
Cooking tip: If you can only find frozen blocks of puff pastry, thaw
and roll the two together to form a rectangle to fit baking sheet.
Variation: For additional flavour, scatter pizza with fresh thyme
leaves. Substitute your favourite pizza toppings for the ones above.
Per serving: 452 Cal. | 12 g Protein | 30 g Carb. | 32 g Fat | 1.2 g Fibre | 433 mg Sodium | 190 mg Calcium
> Tip of the month: Download the free
Get Enough Helper App to see if you
are meeting your daily recommended Canada’s
Food Guide servings at getenough.ca/app.
April
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2
SCHOOL
MILK PROGRAM
milk-in-school.ca
April Fool's Day
For more great Milk
Fraser Valley Food Show
recipes check out (Abbotsford, BC)
MilkCalendar.ca April 1–3
3 4 5 6 7 8 9
Toronto Food +
Aggie Days Drink Market
(Calgary, AB) (Toronto, ON)
April 6–10 New Moon April 8–10
10 11 12 13 14 15 16
The National
Women's Show
(Ottawa, ON)
First Quarter April 16–17
17 18 19 20 21 22 23
Langley Food &
Wine Show
(Langley, BC)
Earth Day April 23–24
Passover
Full Moon (Apr. 23–30)
24 25 26 27 28 29 30
Eat! Vancouver
(Vancouver, BC)
UFA Aggie Days Apr. 29–May 1
(Lethbridge, AB)
April 26–27 Last Quarter
Green Goodness Get up and go in the morning with this super smoothie.
Smoothie Bowl It’s a fresh and delightful way to greet the day.
3 ripe kiwis, peeled
3 cups (750 mL) cubed honeydew melon (1) Cut kiwis into chunks and place in a food processor or blender.
2 cups (500 mL) lightly packed baby kale Add melon, kale, banana, milk and chia. Purée until smooth.
1 large ripe banana (2) Pour smoothie into 3 or 4 bowls. Arrange toppings on smoothie.
1 cup (250 mL) milk Serve with spoons.
3 tbsp (45 mL) chia seeds
Prep: 10 min * 3 to 4 servings
Toppings:
1 cup (250 mL) raspberries, sliced strawberries or your Cooking tip: Underripe kiwi can be a bit sour, so use honey or
favourite fruit maple syrup to sweeten. Chia seeds are high in fibre and omega-3
¼ cup (60 mL) in total, pumpkin or sunflower seeds, fatty acids and help to thicken the smoothie.
hemp hearts, goji berries, cacao nibs or a combination
2 tbsp (30 mL) shredded coconut Per serving: 246 Cal. | 7 g Protein | 39 g Carb. | 9 g Fat | 8.2 g Fibre | 66 mg Sodium | 172 mg Calcium
> Tip of the month: Since each vegetable and
each fruit has a different mix of vitamins, minerals
and antioxidants, choose a rainbow of options each day to
get the widest variety of nutrients.
May
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6 7
Taste of Spring
(Regina, SK)
May 6–7
Women's Trade Show
Orthodox Easter New Moon (Woodstock, NB)
8 9 10 11 12 13 14
Mother's Day First Quarter
15 16 17 18 19 20 21
Halal Food Festival
(Toronto, ON)
May 21–22
Full Moon
22 23 24 25 26 27 28
St. Albert International Calgary International
Children's Festival Children's Festival
(St. Albert, AB) (Calgary, AB)
Victoria Day May 24–28 May 25–28
29 30 31
See our recipes come
Teddy Bears' Picnic
to life with cooking videos
(Winnipeg, MB) posted online!
Last Quarter MilkCalendar.ca
Fresh
Pesto Beans & Greens Orzo (1) Cut beans in half or thirds depending on bean size. In a large pot
of boiling salted water, cook orzo for 6 min. Add beans and edamame;
Eat your greens and beans, now with pesto. It’s the continue to cook 2 to 3 min until orzo and beans are tender. Drain
ideal way to start your summer with this garden- well and return to pot. (2) In a medium saucepan, melt butter over
fresh recipe that you can make in no time flat. medium heat. Sprinkle with flour and salt; cook, whisking about
1 min. Gradually whisk in milk. Bring to a boil, then reduce heat. Whisk
¼ lb (115 g) each, yellow and green beans, trimmed for 3 to 5 min or until smooth and slightly thickened. Whisk in pesto.
2 cups (500 mL) orzo (3) Add sauce to orzo mixture along with greens and sun-dried tomatoes.
1 cup (250 mL) frozen shelled edamame Season with pepper. Stir 2 min over medium heat until greens are wilted
4 tsp (20 mL) butter
and mixture is coated. Serve sprinkled with herbs and shaved Parmesan.
4 tsp (20 mL) all-purpose flour
½ tsp (2 mL) salt Prep: 15 min * Cook: 15 min * 4 servings
1½ cups (375 mL) milk
¼ cup (60 mL) homemade or store-bought basil pesto Variation: Serve with grilled shrimp on skewers or add leftover chicken.
4 cups (1 L) baby greens, such as kale, spinach, arugula Substitute peas for edamame.
or a mix of your choice
3 tbsp (45 mL) finely chopped sun-dried tomatoes in oil, patted dry Per serving: 531 Cal. | 20 g Protein | 78 g Carb. | 16 g Fat | 6.0 g Fibre | 330 mg Sodium | 219 mg Calcium
Freshly ground pepper
>
2 tbsp (30 mL) snipped fresh chives, chopped basil
or your choice of fresh herbs Tip of the month: Are your portions too large? A great trick for
Shaved Canadian Parmesan for serving reducing portion size is to use smaller plates, bowls and cups.
June
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4
Revisit all the Milk Calendar
June Is Dairy Month
favourites since 1974
MilkCalendar.ca World Milk Day New Moon
5 6 7 8 9 10 11
Ramadan Begins
(Islam)
12 13 14 15 16 17 18
Canada's Farm
Progress Show Red River Exhibition
(Regina, SK) (Winnipeg, MB)
First Quarter June 15–17 June 17–26
19 20 21 22 23 24 25
First Day of Summer
Father's Day Full Moon
26 27 28 29 30
Discovery Day (NL)
Last Quarter
Cool treats to beat the heat
Pineapple Banana Honey Strawberry Mango Lime
Ice Pops Ice Pops Ice Pops
Beat the summer heat with this frozen One more cool reason to enjoy strawberries Say olé! to this refreshing Mexican-
tropical treat. while they’re in season. inspired frozen mango lime treat.
2 cups (500 mL) cubed fresh pineapple 3 cups (750 mL) chopped strawberries 3 cups (750 mL) frozen mango pieces
1 small banana ¼ cup (60 mL) honey ¼ cup (60 mL) granulated sugar
1 cup (250 mL) milk 2 tbsp (30 mL) lemon juice 1 lime
1½ tsp (7 mL) vanilla 1 cup (250 mL) milk 1 cup (250 mL) milk
Generous pinch of nutmeg
Place strawberries, honey and lemon juice in Place mangoes, sugar, zest and juice of lime in
Place all ingredients in a blender. Purée until a blender. Pulse a couple of times to mix. Add a blender. Pulse a couple of times to break up
smooth. Pour into 8 ice pop moulds. Freeze at milk and purée until smooth. Pour into 8 ice pop mango. Add milk and purée until smooth. Even if
least 4 hours. moulds. Freeze at least 4 hours. mango is still slightly frozen, spoon into 8 ice pop
moulds. Freeze at least 4 hours.
Prep: 10 min * Freeze: 4 hours * 8 ice pops Prep: 10 min * Freeze: 4 hours * 8 ice pops
Prep: 10 min * Freeze: 4 hours * 8 ice pops
Per serving: 50 Cal. | 1 g Protein | 10 g Carb. | 1 g Fat | 1.0 g Fibre | Per serving: 68 Cal. | 1 g Protein | 15 g Carb. | 1 g Fat | 1.3 g Fibre |
15 mg Sodium | 43 mg Calcium 15 mg Sodium | 48 mg Calcium Per serving: 78 Cal. | 2 g Protein | 17 g Carb. | 1 g Fat | 1.0 g Fibre |
15 mg Sodium | 45 mg Calcium
> Tip of the month: Feeling a little
hungry between meals? Eating nutri-
tious snacks like fruits, vegetables, nuts and
yogurt can help keep your appetite in check and
your energy level up.
July
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2
For more great Milk
recipes check out
MilkCalendar.ca Canada Day
3 4 5 6 7 8 9
Western Festival
(Saint-Quentin, NB) Prairieland Junior Ag
July 4–10 Showcase Calgary Stampede
(Saskatoon, SK) Ramadan Ends (Calgary, AB)
New Moon July 5–11 (Islam) July 8–17
10 11 12 13 14 15 16
Alberta Summer Games
(Leduc, AB) Hartland Potato Festival
First Quarter July 14–17 (Hartland, NB)
17 18 19 20 21 22 23
Westerner Days Manitoba Stampede K-Days
(Red Deer, AB) (Morris, MB) (Edmonton, AB)
Full Moon July 20–24 July 21–24 July 22–31
24 25 26 27 28 29 30
31 Medicine Hat Exhibition
& Stampede
(Medicine Hat, AB)
July 27–30
Last QuarterEntertaining with
Canadian Cheese
Discover how easy it is to create a fabulous cheese
platter just by following these few simple tips.
Canadian Brie
Choose your cheeses
From soft and creamy to firm and crumbly,
select a minimum of three different types
of cheeses to create a joyful affinity of
colour, texture and taste.
Canadian Swiss Cheese
Canadian Gouda
Choose your
accompaniments
Add something fruity – fresh and dried,
something crunchy,
something sweet,
fresh breads and crisp crackers.
Canadian Aged Cheddar
Cheese tips
Remove cheese from refrigerator 30 min before
serving to bring out its full flavour.
*
Provide a different knife for each cheese.
*
Cut a few slices or bites in advance for easy handling
and leave the rind on for extra flavour.
*
Be creative and have fun with your cheese platters!
Canadian Blue Cheese
For delicious recipes, tips and videos, visit
allyouneedischeese.caIT’S LIKE
THE ICING
ON THE
ICING ON
THE CAKE.
DEEP DARK CHOCOLATE CAKE
Prep Time: 25 Minutes Baking Time: 30 to 35 Minutes Servings: 12
Cake Cake
1 cup (250 mL) softened butter Preheat oven to 350°F (180°C). Line the bottoms of two buttered 9-inch (23 cm) round
1½ cups (375 mL) brown sugar cake pans with parchment paper. Beat butter in a large bowl until creamy. Beat in
3 eggs brown sugar until fluffy. Add eggs, one at a time, beating well between additions.
1½ tsp (7 mL) vanilla extract Beat in vanilla extract and coffee granules.
1 tsp (5 mL) instant coffee granules
2 cups (500 mL) all-purpose flour Blend flour with cocoa, baking soda and salt. Add flour mixture to butter mixture,
1 cup (250 mL) cocoa powder alternating with the buttermilk, in three additions, scraping down the sides of the
1½ tsp (7 mL) baking soda bowl each time. Divide batter between prepared pans. Bake for 30 to 35 minutes
¾ tsp (4 mL) salt or until cakes pull away from the edge of the pans and spring back when lightly
1½ cups (375 mL) buttermilk or soured milk touched. Turn out onto a rack and remove paper. Cool completely.
Frosting Frosting
1 cup (250 mL) softened butter Beat butter until creamy. Blend in cream and vanilla extract and beat until very smooth.
½ cup (125 mL) 35% whipping cream Add cocoa and icing sugar a little at a time, mixing well between additions. Beat on
1 tsp (5 mL) vanilla extract high speed for 45 seconds. Place one cake on a cake plate and frost. Crown with the
1 cup (250 mL) cocoa powder second cake and frost.
4 cups (1 L) icing sugar
Garnish with decorative chocolate swirls.
Enjoy this recipe with a glass of milk and savour the moment.
Find more delicious pairings at MilkEveryMoment.caMango & Quinoa Wraps
Life’s a picnic with this easy-to-make recipe. Wrap up the end of
summer with this perfect meal for families on the go.
²⁄ ³ cup (150 mL) quinoa
1 cup (250 mL) milk
2 tbsp (30 mL) water
¼ tsp (1 mL) salt
Wraps:
3 tbsp (45 mL) mayonnaise, either light or regular
2 tsp (10 mL) hot pepper sauce, or to taste
4 large whole wheat flour tortillas
1 small mango, peeled, pitted and cut into thin strips
¹⁄ ³ cup (75 mL) torn mint leaves
1 cup (250 mL) coarsely grated carrot
½ small red bell pepper, julienned
1 cup (250 mL) baby arugula leaves
1 small ripe but firm avocado, peeled, pitted and cut into thin strips
1 lime, halved
(1) Rinse quinoa in fine mesh sieve under cold water; set aside. Bring
milk, water and salt to a boil in a medium saucepan and add quinoa.
Cover and reduce heat to the very lowest temperature; cook 20 min or
until tender. Turn off heat; let stand for 5 min. Fluff quinoa with fork then
cool completely. (2) Stir mayonnaise with hot sauce. Lay tortillas on
counter. Spread each tortilla with mayonnaise mixture. In a horizontal
row, divide quinoa on bottom part of each tortilla, leaving a 1-inch
(2.5 cm) border. In rows, top with mango, mint, carrot, red pepper,
arugula, avocado and a squeeze of lime. Tightly roll tortilla around filling
until you reach the centre. Tuck in sides then continue to roll until filling
is completely enclosed. If not serving right away, wrap tightly in plastic
wrap. Wraps will keep well overnight.
Prep: 15 min * Cook: 20 min * 4 servings
Cooking tip: Quinoa can be refrigerated for up to 2 days.
Per serving: 538 Cal. | 16 g Protein | 77 g Carb. | 20 g Fat | 15.5 g Fibre | 651 mg Sodium | 312 mg Calcium
> Tip of the month: Eat a variety of whole
grains such as barley, brown rice, oats
and quinoa. You’ll get a wider array of nutrients
and your diet will be a lot more interesting!
August
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6
Queen City Ex
(Regina, SK)
Civic Holiday New Moon August 3–7
7 8 9 10 11 12 13
Old Home Week
(Charlottetown, PE)
August 11–20
Saskatoon Ex Napan Agricultural Show
(Saskatoon, SK) (Napan, NB)
August 9–14 First Quarter August 11–14
14 15 16 17 18 19 20
Canadian National
Exhibition
Provincial Acadian Day (Toronto, ON)
(NB, NS) Full Moon Aug. 19–Sept. 5
21 22 23 24 25 26 27
Provincial Plowing
Match & Agriculture Fair
(Dundas, PE)
Last Quarter August 26–28
28 29 30 31
SCHOOL
MILK PROGRAM
milk-in-school.ca
For more great Milk
recipes check out
MilkCalendar.caWeeknight
(1) Preheat oven to 425°F (220°C). Prick potatoes all over and set on paper towel
Tuna Melt Potatoes in microwave. Time will vary depending on potato size and microwave. Microwave
uncovered on high for 10 min. Turn over, microwave for 3 to 10 more min; the
Get back to school. Get back to comfort food. Fall is on its larger and more potatoes you have will increase time. Continue to microwave
way and this hot and tasty meal will get an A+ in everyone’s on high in 1-min increments until potatoes are tender in centre. (2) When cool
book. Serve with a salad on the side and dinner is ready. enough to handle, cut a cross in centre of each potato, from one end to the other.
Peel back skin on top of potatoes to make it easier to scoop out potato flesh. From
4 baking potatoes or 8 small baking potatoes each potato, scoop out about 1∕2 cup (125 mL) flesh (less if using small potatoes),
1¹⁄ ³ cups (325 mL) milk, divided making sure to leave enough of a rim that potato keeps its shape. Place flesh in a
½ tsp (2 mL) salt, divided
medium bowl. Add 1∕3 cup (75 mL) milk and 1∕4 tsp (1 mL) salt; mash until as smooth
1 small celery stalk, minced
as you like. Stir in celery and green onion, then fold in tuna. Place potato shells
1 green onion, finely minced
7-oz (198 mL) can solid tuna, drained well on a baking sheet and stuff with mixture. Reheat in oven while preparing sauce.
1 tbsp (15 mL) butter (3) Melt butter in a medium saucepan over medium heat. Sprinkle with flour and
1 tbsp (15 mL) all-purpose flour remaining salt; whisk about 1 min. Gradually whisk in remaining milk, then mustard
1 tsp (5 mL) Dijon mustard and hot sauce. Bring to a boil, reduce heat and whisk 3 to 5 min until smooth and
Hot sauce to taste thickened. Remove from heat; whisk in 1 cup (250 mL) Cheddar until melted.
1½ cups (375 mL) shredded Canadian Aged Cheddar, divided (4) Transfer hot potatoes to plates. Serve with sauce spooned over potatoes.
Sprinkle with remaining cheese.
Prep: 10 min * Microwave: 13 to 20 min * Cook: 5 min * Bake: 10 min *
4 to 8 servings
Variation: Drizzle salsa over your stuffed potatoes. Substitute 1∕2 tsp (2 mL) dry
mustard powder for Dijon.
Per serving: 294 Cal. | 20 g Protein | 32 g Carb. | 10 g Fat | 4.6 g Fibre | 432 mg Sodium | 231 mg Calcium
> Tip of the month: Thanks to its
many essential nutrients, including
protein, calcium, vitamin A and vitamin B12,
cheese can enhance not only the taste but
also the nutritional value of many foods!
September
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3
SCHOOL
MILK PROGRAM
See our recipes come milk-in-school.ca
to life with cooking videos
posted online!
MilkCalendar.ca New Moon
4 5 6 7 8 9 10
Atlantic Balloon Fiesta
(Sussex, NB)
September 9–11
Charlotte County Fall Fair
Labour Day (St. Stephen, NB)
September 9–11
Ganesh Chaturthi
(Hindu Holiday) First Quarter
11 12 13 14 15 16 17
Canada's Outdoor
Farm Show
Eid al-Adha (Woodstock, ON)
(Islam) September 13–15 Full Moon
18 19 20 21 22 23 24
International Plowing
Match & Rural Expo
(Minto, ON)
Open Farm Day (NS, NB) September 20–24 First Day of Fall Last Quarter
25 26 27 28 29 30
World School Milk Day Premier Wine Show
(Saskatoon, SK)
Sept. 29–Oct. 1 New Moonhomestyle Lemon
Cauliflower Orecchiette
It’s cocoon time. Time to pull up your favourite blanket, tune in to
your favourite show and indulge in this pasta with a tasty new twist.
1 lb (450 g) orecchiette (1) In a large pot of boiling salted water, cook pasta for 5 min. Add cauliflower to
1 cauliflower, cut into bite-size florets pasta. Continue to cook pasta and cauliflower 7 to 8 more min or until pasta is al
2 tbsp (30 mL) butter dente and cauliflower is very tender. (2) Meanwhile, in a medium saucepan, melt
2 tbsp (30 mL) all-purpose flour butter over medium heat. Sprinkle with flour, salt and cayenne; whisking about
½ tsp (2 mL) salt
1 min. Gradually whisk in milk. Bring to a boil, then reduce heat. Whisk 3 to 5 min
¹⁄8 tsp (0.5 mL) cayenne pepper, or to taste
2 cups (500 mL) milk
or until smooth and thickened. (3) Drain pasta and cauliflower and return to pot.
½ cup (125 mL) grated Canadian Parmesan Pour in sauce; stir about 2 min over medium heat to coat pasta. Stir in Parmesan,
1 tbsp (15 mL) finely grated lemon zest lemon zest and juice, capers and parsley. Serve with Parmesan.
2 tbsp (30 mL) lemon juice
Prep: 15 min * Cook: 20 min * 4 to 6 servings
2 tbsp (30 mL) drained capers
1 cup (250 mL) coarsely chopped parsley Variation: Add leftover grilled chicken. Substitute small shell-shaped pasta
Grated Canadian Parmesan for serving for orecchiette.
Per serving: 433 Cal. | 19 g Protein | 68 g Carb. | 10 g Fat | 5.0 g Fibre | 441 mg Sodium | 255 mg Calcium
> Tip of the month: Encouraging
your children to get involved in their
meal preparation can help them develop
healthy eating habits for a lifetime.
October
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1
SCHOOL
MILK PROGRAM
milk-in-school.ca
Revisit all the Milk Calendar
favourites since 1974
MilkCalendar.ca
2 3 4 5 6 7 8
Rosh Hashanah
9 10 11 12 13 14 15
West Coast Women's Show
(Abbotsford, BC)
First Quarter Thanksgiving Day Yom Kippur October 14–16
16 17 18 19 20 21 22
The National
Women's Show
(Ottawa, ON)
October 22–23
Full Moon Last Quarter
23 24 25 26 27 28 29
30 31
Diwali
(Hindu Holiday)
New Moon Hallowe’enMilk Pudding
With winter on its way, it’s time to sweeten things up. These simple,
personalized puddings are sure to please everyone’s palate.
4 cups (1 L) milk, divided 1 to 3 tsp (5 to 15 mL) vanilla
½ cup (125 mL) granulated sugar ¼ cup (60 mL) raisins
¹⁄ ³ cup (75 mL) cornstarch ½ tsp (2 mL) cinnamon
2 tsp (10 mL) rosewater (optional)
(1) In a large saucepan, stir 3 cups (750 mL) milk with sugar. Set over medium-
high heat, stir and bring to a simmer. (2) Place remaining milk in a medium
bowl. Whisk in cornstarch until dissolved. Once milk reaches a simmer,
whisking continuously, add cornstarch mixture. Bring to a full rolling boil;
stir continuously until mixture thickens, 1 to 2 min. Remove from heat; stir in
rosewater, if using, and 1 tsp (5 mL) vanilla. If not using rosewater, stir in 3 tsp
(15 mL) vanilla. (3) Pour into a bowl or individual serving dishes. To prevent a
skin from forming, place plastic wrap on surface of pudding. Refrigerate at least
4 hours or until set. Discard plastic wrap. Sprinkle with raisins and cinnamon or
> Tip of the month:
Trade the store-
bought pudding cups for
your favourite toppings.
Prep: 10 min * Cook: 10 min * Refrigerate: 4 hours * 8 servings
comforting homemade milk- Cooking tip: Rosewater is used in Middle Eastern cooking. It can be found in
based pudding. It’s a great large supermarkets.
dessert the whole family
Variation: Garnish with pomegranate seeds and pistachios or your favourite
will enjoy and a good way
dried fruit trail mix combo. Substitute toasted slivered almonds for raisins.
to fill up on the Milk and
Alternatives food group! Per serving: 145 Cal. | 4 g Protein | 27 g Carb. | 2 g Fat | 0.3 g Fibre | 58 mg Sodium | 151 mg Calcium
November
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5
For more great Milk Royal Agricultural
recipes check out Winter Fair
November is (Toronto, ON)
MilkCalendar.ca Osteoporosis Month November 4–13
6 7 8 9 10 11 12
Daylight Saving Time Ends First Quarter Remembrance Day
13 14 15 16 17 18 19
Gourmet Food & Seasons Christmas Look for the 2017
Wine Expo Show Milk Calendar in
(Toronto, ON) (Toronto, ON) your newspaper
Full Moon November 17–20 November 18–20 (Ontario and Atlantic)
20 21 22 23 24 25 26
Canadian
Western Agribition
(Regina, SK)
November 21–26
Last Quarter
27 28 29 30
New MoonRigatoni di Casa
> Tip of the month:
Instead of making your
What better way to appeal to everyone’s healthy tea in boiling water, brew it in
appetite than with this easy-to-make, delicious dish.
steaming milk. It’s a great way to
add some protein power, not to
1 lb (450 g) rigatoni mention a bigger calcium boost,
2 tbsp (30 mL) butter, divided to your favourite tea.
1 each, small onion, carrot and celery stalk, diced
1 lb (450 g) lean ground beef or pork
2 cloves garlic, minced
28-oz (796 mL) can diced tomatoes
1 bay leaf
2 tsp (10 mL) dried basil
½ tsp (2 mL) each, dried oregano and thyme
¾ tsp (4 mL) salt, divided
½ tsp (2 mL) pepper
2 tbsp (30 mL) all-purpose flour
1½ cups (375 mL) milk
1 cup (approx. ½ 450 g container) Canadian Ricotta
1½ cups (375 mL) shredded Canadian Mozzarella
(1) In a large pot of boiling salted water, cook pasta 11 min or until al dente. Drain
well, then return to pot. Meanwhile, melt 1 tbsp (15 mL) butter in a large saucepan over
medium heat. Add onion, carrot and celery, cook 2 min. Add beef and garlic. Using
a fork to break up meat, stir until no longer pink, about 5 min. Add tomatoes, herbs,
1
∕2 tsp (2 mL) salt and pepper. Bring to a boil; simmer covered, stirring occasionally, for
10 min while preparing white sauce. (2) Melt remaining butter in a small saucepan over
medium heat. Sprinkle with flour and remaining salt. Whisk about 1 min. Gradually whisk
in milk. Bring to a boil then reduce heat; whisk 3 to 5 min until smooth and thickened.
(3) Preheat broiler. Uncover meat sauce and simmer 5 more min. Discard bay leaf. Add
meat sauce to drained pasta. Heat if needed. Transfer to a 9 x 13-inch (3 L) casserole
dish. Top with dollops of Ricotta. Drizzle white sauce over top, spread, if needed, to
cover. Sprinkle with Mozzarella. Broil 2 to 5 min or until cheese is bubbly.
Prep: 25 min * Cook: 25 min * Broil: 2 min * 8 to 10 servings
Cooking tip: As with all sauces, make them your own. Taste and adjust seasoning to
your preferences.
Per serving: 554 Cal. | 22 g Protein | 53 g Carb. | 23 g Fat | 4.3 g Fibre | 583 mg Sodium | 350 mg Calcium
December
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3
See our recipes come
to life with cooking videos
posted online!
MilkCalendar.ca
4 5 6 7 8 9 10
First Quarter
11 12 13 14 15 16 17
Mawlid al-Nabi
(Muhammad's Birthday) Full Moon
18 19 20 21 22 23 24
Last Quarter First Day of Winter
25 26 27 28 29 30 31
Christmas Day
Hanukkah Begins Boxing Day New MoonDrink your
,
Mom!
You getting enough every day matters. Because milk isn’t just an excellent source
of calcium to help maintain strong bones throughout life. It contains 16 essential
nutrients, including vitamin D and protein, that provide many other health benefits.
Too bad two out of three adults just don’t get enough milk products every day.
Do you?
The free Get Enough Helper App, offered by the Registered Dietitians at Dairy
Farmers of Canada, helps you keep track of what you eat to make sure you’re
getting your daily recommended Canada’s Food Guide servings.
Learn more at
getenough.ca/app
IN SUPPORT OFDÉCEMBRE 2015 Sauté de choux de Bruxelles 1. Sortir les petits pois du congélateur. Mélanger le paprika avec le sel et le poivre,
Cet accompagnement idéal plaira à vos convives. Il est parfait pour vos réceptions et puis en saupoudrer le poulet. 2. Faire fondre 1 c. à soupe (15 ml) de beurre dans une
conviendra tout autant pour vos soupers de semaine. très grande poêle antiadhésive à feu moyen. Ajouter le poulet et cuire jusqu’à ce qu’il
soit doré, soit pendant environ 4 minutes de chaque côté. Transférer dans un bol.
3 tranches de bacon, coupées en morceaux de ½ po (1 cm)
3. Dans la même poêle, faire fondre le beurre restant à feu moyen. Ajouter le poivron
1 ¼ lb (575 g) de choux de Bruxelles, feuilles retirées, coupés en deux sur la longueur rouge, l’oignon et l’ail, puis cuire pendant 2 minutes. Ajouter le riz et remuer pour
1 c. à soupe (15 ml) de beurre mélanger. Ajouter le bouillon, le lait, le safran si désiré et la feuille de laurier. Porter à
2 gousses d’ail, hachées finement ébullition. Remettre le poulet et son jus dans la poêle en enfonçant légèrement les
morceaux de poulet dans le riz. Couvrir avec un couvercle bien ajusté ou du papier
1 c. à soupe (15 ml) de farine tout usage
d’aluminium. Réduire à feu doux et laisser mijoter 10 minutes. Découvrir et garnir
¼ c. à thé (1 ml) de sel
de tomates et de petits pois. Cuire à couvert jusqu’à ce que le liquide soit presque
1 tasse (250 ml) de lait complètement absorbé et que le riz soit tendre, soit pendant 10 à 15 minutes de plus.
Poivre du moulin Laisser reposer 5 minutes. Ajouter les olives et saupoudrer de persil.
Copeaux de Parmesan canadien pour servir (facultatif) Préparation : 15 min * Cuisson : 30 min * 4 portions
1. Cuire le bacon dans une grande poêle à feu moyen jusqu’à ce qu’il soit croustillant, Variantes : Ajoutez un piment fort en faisant sauter le poivron rouge. Remplacez les
soit pendant environ 5 minutes. À l’aide d’une cuillère à égoutter, transférer le bacon hauts de cuisse par 4 poitrines de poulet désossées et sans la peau, coupées en deux
dans un grand bol. 2. Jeter tout le gras de la poêle sauf 1 c. à soupe (15 ml). Ajouter sur la largeur.
les choux de Bruxelles et les faire sauter jusqu’à ce que certains soient bien dorés, soit VALEUR NUTRITIVE PAR PORTION : Calories : 493 | Protéines : 38 g | Glucides : 50 g | Gras : 15 g | Fibres : 3,7 g |
pendant environ 3 minutes. Ajouter ½ tasse (125 ml) d’eau. Mélanger et continuer de Sodium : 641 mg | Calcium : 136 mg
cuire les choux de Bruxelles en brassant occasionnellement jusqu’à ce qu’ils soient
tendres, mais pas ramollis, soit pendant environ 5 minutes. Ajouter les choux de AVRIL Youpi! On mange de la pizza!
Bruxelles au bacon à l’aide d’une cuillère à égoutter s’il reste de l’eau dans la poêle.
Ce mets est idéal pour le souper, et même pour le dîner. Cette somptueuse pizza
3. Laver la poêle. Faire fondre le beurre dans la poêle à feu moyen. Ajouter l’ail et cuire
nappée de sauce blanche saura rassembler votre famille en moins de temps qu’il n’en
pendant environ 1 minute. Saupoudrer de farine et de sel, et fouetter pendant environ
faut pour s’exclamer buon appetito!
1 minute. Graduellement, incorporer le lait à l’aide d’un fouet. Porter à ébullition et
réduire le feu. Fouetter de 2 à 3 minutes, jusqu’à ce que le mélange soit lisse et épais. 2 feuilles de pâte feuilletée surgelée, décongelée (un paquet d’environ 450 g)
4. Remettre les choux de Bruxelles et le bacon dans la poêle et brasser jusqu’à ce que le 2 c. à soupe (30 ml) de beurre
tout soit chaud, soit pendant environ 1 minute. Assaisonner de poivre. Accompagner 1 gousse d’ail, hachée finement
de Parmesan, si désiré. 2 c. à soupe (30 ml) de farine tout usage
Préparation : 15 min * Cuisson : 18 min * 6 portions 1 c. à thé (5 ml) de basilic séché
Conseil culinaire : Évitez de trop cuire les choux de Bruxelles, car ils deviendront amers. ¼ c. à thé (1 ml) de sel
VALEUR NUTRITIVE PAR PORTION : Calories : 100 | Protéines : 8 g | Glucides : 12 g | Gras : 3 g | Fibres : 3,7 g | 1 tasse (250 ml) de lait
Sodium : 227 mg | Calcium : 93 mg
2 tomates italiennes
2 champignons
JANVIER Pâté au poulet mexicain
2 fines tranches de jambon cuit
Ce mets ultra-réconfortant représente la façon d’ajouter du piquant à votre fin de
2 tasses (500 ml) de Mozzarella canadienne, râpée
journée. Ce pâté deviendra un classique hivernal!
Basilic frais pour garnir (facultatif)
1 petit poulet rôti, acheté à l’épicerie
1. Préchauffer le four à 425 °F (220 °C). Dérouler les feuilles de pâte feuilletée et
1 poivron rouge, en dés
les placer l’une à côté de l’autre (en les superposant légèrement pour former
½ tasse (125 ml) de salsa une grande croûte), de façon à ce qu’elles puissent être placées sur une grande
1 tasse (250 ml) de maïs surgelé plaque à biscuits recouverte de papier parchemin. Appuyer sur la bande de pâte
1⁄3 tasse (75 ml) de coriandre, hachée grossièrement superposée afin que les feuilles adhèrent l’une à l’autre. À l’aide d’une fourchette,
1 c. à soupe (15 ml) de beurre percer des trous sur toute la surface de la croûte et appuyer sur les bordures.
Réfrigérer la pâte jusqu’au moment de l’utilisation. 2. Faire fondre le beurre
1 petit oignon, en dés
dans une casserole de taille moyenne à feu moyen. Ajouter l’ail et cuire pendant
1 gousse d’ail, hachée finement 1 minute. Saupoudrer de farine, de basilic et de sel et fouetter environ 1 minute.
1 c. à soupe (15 ml) de farine tout usage Incorporer graduellement le lait à l’aide du fouet. Porter à ébullition, puis réduire le
1 tasse (250 ml) de lait feu. Fouetter 2 minutes jusqu’à ce que la préparation soit lisse et épaisse; réserver.
1 tasse (250 ml) de Cheddar fort canadien, râpé 3. Trancher finement les tomates et les champignons et couper le jambon en petits
morceaux. Napper la pâte de sauce blanche refroidie, jusqu’à environ ½ po (1 cm)
Garniture :
du rebord. Étendre la sauce pour couvrir légèrement la pâte. Répartir les tomates,
1 ½ tasse (375 ml) de lait
les champignons et le jambon sur la sauce. Saupoudrer de fromage. 4. Cuire au
1 c. à soupe (15 ml) de beurre four pendant environ 15 minutes ou jusqu’à ce que la pizza soit doré foncé. Laisser
½ c. à thé (2 ml) de sel reposer 5 minutes avant de servir. Garnir de basilic frais si désiré.
½ tasse (125 ml) de semoule de maïs Préparation : 20 min * Cuisson : 5 min * Cuisson au four : 15 min * 8 portions
1 tasse (250 ml) de Cheddar fort canadien, râpé Conseil culinaire : Si vous trouvez uniquement des blocs de pâte feuilletée surgelée,
2 œufs, légèrement battus décongelez la pâte et roulez les deux blocs ensemble de manière à former un
1. Préchauffer le four à 425 °F (220 °C). Jeter la peau du poulet et retirer la viande rectangle dont les dimensions correspondent à celles d’une plaque à biscuits.
des os. Effilocher la viande de manière à former de longs morceaux de la taille VALEUR NUTRITIVE PAR PORTION : Calories : 452 | Protéines : 12 g | Glucides : 30 g | Gras : 32 g | Fibres : 1,2 g |
d’une bouchée. Déposer dans un grand bol avec le poivron rouge, la salsa, le maïs Sodium : 433 mg | Calcium : 190 mg
et la coriandre. 2. Faire fondre le beurre dans une casserole de taille moyenne à
feu moyen. Ajouter l’oignon et l’ail et faire revenir quelques minutes jusqu’à ce MAI B
ol de smoothie santé
qu’ils soient tendres. Saupoudrer de farine. Fouetter environ 1 minute, puis Le matin, faites le plein d’énergie grâce à ce formidable smoothie. Voilà une façon
incorporer graduellement le lait. Porter à ébullition, puis réduire le feu. Fouetter fraîche et délicieuse de commencer la journée!
pendant 2 à 3 minutes, jusqu’à ce que le mélange soit lisse et épais. Retirer du feu
et ajouter le Cheddar. Incorporer à la préparation de poulet en brassant. 3. Verser 3 kiwis mûrs, pelés
le mélange dans un plat carré de 10 po (25 cm), allant au four. 4. Garniture : Dans 3 tasses (750 ml) de melon miel, en cubes
la même casserole (il n’est pas nécessaire de la nettoyer), porter le lait, le beurre
2 tasses (500 ml) de jeune chou vert frisé, légèrement tassé
et le sel à ébullition. Incorporer graduellement la semoule de maïs. Fouetter
1 grosse banane mûre
continuellement jusqu’à ce que la préparation ait épaissi, soit pendant environ
3 minutes. Retirer du feu. Ajouter le Cheddar puis les œufs, un à la fois, en 1 tasse (250 ml) de lait
brassant. 5. À l’aide d’une grande cuillère, verser sur la préparation de poulet, en 3 c. à soupe (45 ml) de graines de chia
prenant soin de répartir le mélange pour couvrir la viande. Cuire au four pendant Garnitures :
15 à 20 minutes, jusqu’à ce que le centre du pâté soit chaud. 1 tasse (250 ml) de framboises, de fraises tranchées ou de votre fruit préféré
Préparation : 10 min * Cuisson : 15 min * Cuisson au four : 15 min * De 4 à 6 portions ¼ tasse (60 ml), au total, de graines de citrouille ou de tournesol, de graines de chanvre,
Conseil culinaire : À l’épicerie, on trouve généralement la semoule de maïs dans de baies de goji ou de cacao en grains (ou une combinaison de ces ingrédients)
l’allée des pâtes ou de la pâtisserie. 2 c. à soupe (30 ml) de noix de coco, râpée
VALEUR NUTRITIVE PAR PORTION : Calories : 453 | Protéines : 38 g | Glucides : 23 g | Gras : 23 g | Fibres : 2,2 g | 1. Couper les kiwis en gros morceaux et les déposer dans un robot culinaire ou un
Sodium : 618 mg | Calcium : 406 mg mélangeur. Ajouter le melon, le chou vert frisé, la banane, le lait et les graines de chia.
Réduire en purée jusqu’à l’obtention d’une texture lisse. 2. Verser le smoothie dans
FÉVRIER Soupe aux lentilles et à la patate douce 3 ou 4 bols. Ajouter les garnitures et servir avec une cuillère.
Faites voyager vos papilles gustatives en servant cette soupe savoureuse qui saura Préparation : 10 min * De 3 à 4 portions
réchauffer le cœur de vos proches. Conseil culinaire : S’ils ne sont pas assez mûrs, les kiwis peuvent être un peu aigres.
900 ml de bouillon de poulet à teneur réduite en sodium Utilisez du miel ou du sirop d’érable pour leur donner un goût plus sucré. Les graines de
1 petit oignon, en dés chia sont riches en fibres et en acides gras oméga-3. Elles aideront à épaissir le smoothie.
1 c. à soupe (15 ml) de votre pâte de cari indien préférée VALEUR NUTRITIVE PAR PORTION : Calories : 246 | Protéines : 7 g | Glucides : 39 g | Gras : 9 g | Fibres : 8,2 g |
Sodium : 66 mg | Calcium : 172 mg
½ tasse (125 ml) de lentilles rouges cassées
1 grosse patate douce, pelée et coupée en cubes de ½ po (1 cm)
JUIN Orzo aux haricots et au pesto
1 tasse (250 ml) de lait
Avec du pesto, les haricots et légumes-feuilles raviront vos papilles. Cette recette
2 tasses (500 ml) de jeunes épinards tassés fraîche tout droit sortie du jardin, qui se prépare en un rien de temps, est la façon
2 c. à soupe (30 ml) de jus de citron idéale d’accueillir l’été.
Yogourt nature pour servir (facultatif) ¼ lb (115 g) chacun de haricots jaunes et de haricots verts, équeutés
1. Mettre le bouillon, l’oignon et la pâte de cari dans une grande casserole. Porter 2 tasses (500 ml) d’orzo
à ébullition. Ajouter les lentilles, réduire le feu et laisser mijoter à couvert pendant
1 tasse (250 ml) d’edamames décortiqués surgelés
5 minutes. Ajouter la patate douce, laisser mijoter à couvert pendant environ
4 c. à thé (20 ml) de beurre
10 minutes, jusqu’à ce que les lentilles et la patate douce soient tendres. Ajouter le lait
à la soupe chaude. 2. Verser environ 1⁄3 de la soupe dans un mélangeur ou un robot 4 c. à thé (20 ml) de farine tout usage
culinaire (en faisant très attention, car le mélange est chaud). Réduire en purée, puis ½ c. à thé (2 ml) de sel
remettre le tout dans la casserole. Ajouter les épinards. Brasser à feu moyen, sans 1 ½ tasse (375 ml) de lait
porter à ébullition, jusqu’à ce que les épinards flétrissent, soit pendant 1 à 2 minutes.
¼ tasse (60 ml) de pesto de basilic maison ou du commerce
Incorporer le jus de citron. Servir avec une généreuse cuillerée de yogourt si désiré.
4 tasses (1 l) de pousses de légumes-feuilles tels que du chou vert frisé, des épinards,
Préparation : 15 min * Cuisson : 20 min * 8 portions de la roquette ou un mélange de votre choix
Conseil culinaire : Optez pour les lentilles rouges cassées, car elles cuisent deux fois 3 c. à soupe (45 ml) de tomates séchées dans l’huile, asséchées et hachées finement
plus rapidement que les lentilles rouges normales.
Poivre du moulin
VALEUR NUTRITIVE PAR PORTION : Calories : 98 | Protéines : 7 g | Glucides : 15 g | Gras : 2 g | Fibres : 2,5 g |
Sodium : 63 mg | Calcium : 65 mg 2 c. à soupe (30 ml) de ciboulette fraîche ciselée ou de basilic haché, ou votre choix
de fines herbes fraîches
MARS C
asserole de riz et de poulet à l’espagnole Copeaux de Parmesan canadien pour servir
Rien n’est trop beau pour un souper du dimanche soir. Réunissez toute la famille 1. Couper les haricots en deux ou en trois, selon leur taille. Dans une grande
autour de ce repas aux mille et un délices. casserole d’eau bouillante salée, cuire l’orzo pendant 6 minutes. Ajouter les haricots
et les edamames, puis poursuivre la cuisson pendant 2 à 3 minutes, jusqu’à ce que
¾ tasse (175 ml) de petits pois surgelés
l’orzo et les haricots soient tendres. Bien égoutter et remettre dans la casserole.
1 c. à thé (5 ml) de paprika 2. Dans une poêle de taille moyenne, faire fondre le beurre à feu moyen. Saupoudrer
½ c. à thé (2 ml) chacun de sel et de poivre de farine et de sel; cuire, en fouettant, pendant environ 1 minute. À l’aide du fouet,
8 hauts de cuisse de poulet désossés et sans la peau incorporer graduellement le lait. Porter à ébullition, puis réduire le feu. Fouetter de
2 c. à soupe (30 ml) de beurre, divisé 3 à 5 minutes ou jusqu’à ce que le mélange soit lisse et légèrement épais. Incorporer
le pesto. 3. Verser la sauce sur le mélange d’orzo et ajouter les légumes-feuilles
1 petit poivron rouge, coupé en dés
et les tomates séchées. Assaisonner de poivre et brasser pendant 2 minutes à feu
1 petit oignon, haché finement moyen, jusqu’à ce que les légumes-feuilles flétrissent et que la préparation soit bien
3 gousses d’ail, hachées finement enrobée. Parsemer d’herbes et de copeaux de Parmesan.
1 tasse (250 ml) de riz à grains longs Préparation : 15 min * Cuisson : 15 min * 4 portions
1 tasse (250 ml) de bouillon de poulet à teneur réduite en sodium Variantes : Servez avec des brochettes de crevettes grillées ou ajoutez des restes de
1 tasse (250 ml) de lait poulet. Il est possible de remplacer les edamames par des pois.
½ c. à thé (2 ml) de brins de safran, émiettés (facultatif) VALEUR NUTRITIVE PAR PORTION : Calories : 531 | Protéines : 20 g | Glucides : 78 g | Gras : 16 g | Fibres : 6,0 g |
Sodium : 330 mg | Calcium : 219 mg
1 feuille de laurier
2 tomates italiennes, en dés
¼ tasse (60 ml) de petites olives vertes farcies de piment
¼ tasse (60 ml) de persil, haché grossièrementYou can also read
