From cereal and milk to yogurt and fruit to broccoli and cheese, combining dairy with plant-based foods creates a super-food power couple that can help ensure you and your family are getting the nutrients you need any time of day.
With the rise in popularity of plant-based diets, dairy can help optimize nutrient absorption from plant foods and provide additional nutrients like high-quality protein, calcium, vitamin D and vitamin B12. You can create delicious meals with the nutrition you need while enjoying the best of plants and dairy.
Combining dairy and plant-based foods can be easier with these dairy-powered recipes from Milk Means More. They are ideal for creating a nutritious and delicious plan for every meal throughout the day. Start with a Blueberry Apple Crisp Smoothie Bowl in the morning then build out your lunch or dinner plans around an appetizer like this traditional Middle Eastern Labneh Spread with grilled pita bread and assorted veggies. For the main course, try Lentil Tacos with Tangy Guacamole and a classic Moroccan staple, Creamy Couscous with Broccoli, Tomatoes and Cheese, on the side.
Find more recipes that combine the goodness of dairy and plant-based foods at milkmeansmore.org.
Creamy Couscous with Broccoli, Tomatoes and Cheese
Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Prep time: 15 minutes
Cook time: 5 minutes
1/2 cup chopped onion
2 tablespoons butter
3 cups broccoli florets
1 teaspoon minced garlic
1/2 teaspoon pepper
3 cups fat-free, 2% or whole milk
1 1/2 cups plain couscous (wheat pasta)
1 cup finely shredded Parmesan cheese
1 cup (4 ounces) shredded cheddar cheese
1 1/2 cups seeded and chopped tomatoes
2 tablespoons slivered fresh basil leaves
In large nonstick skillet over medium heat, cook onion in butter 2 minutes.
Add broccoli, garlic and pepper. Cook and stir 2 minutes.
Stir milk into broccoli mixture. Bring to boil. Stir in couscous.
Remove from heat. Cover and let stand 5 minutes.
Gently stir Parmesan cheese into couscous mixture. Spread on serving platter. Sprinkle with cheddar cheese. Top with tomatoes and fresh basil leaves.
Recipe courtesy of Jenn Fillenworth, MS, RDN of Jenny with the Good Eats
Prep time: 5 minutes
12 ounces whole milk Greek yogurt
1/8 teaspoon salt
1/2 teaspoon fresh lemon juice
2 tablespoons olive oil
1 pinch sea salt, for garnish
fresh herbs, for garnish
pita bread, grilled
assorted seasonal vegetables
In bowl, mix Greek yogurt, salt and lemon juice. Transfer mixture to fine mesh strainer lined with cheesecloth.
Wrap mixture in cheesecloth and strain over bowl in refrigerator 24-48 hours. Strain longer to make thicker.
Once thickened as desired, remove from cheesecloth and top spread with olive oil, sea salt and fresh herbs.
Serve with grilled pita bread and assorted seasonal vegetables.
Recipe courtesy of culinary dietitian
Marcia Stanley, MS, RDN
Prep time: 40 minutes
1 medium ripe
1 tablespoon orange,
lime or lemon
1/4 teaspoon hot
1 clove garlic,
1/2 cup plain, fat-free
2 1/3 cups water
1 cup dry brown
1/2 cup finely chopped
2 teaspoons chili
2 cloves garlic,
1/2 teaspoon salt
1 1/2 cups seeded
1 1/4 cups (5 ounces)
12 yellow corn
To make Tangy Guacamole: In small bowl, mash avocado, juice, hot pepper sauce and garlic. Stir in yogurt. Cover and refrigerate until serving time.
To make Lentil Tacos: Heat oven to 400 F.
In medium saucepan over medium-high heat, combine water, lentils, onion, chili powder, garlic and salt. Bring to boil. Reduce heat. Cover and gently boil 12-15 minutes, or until lentils are just tender. Uncover and boil 5-15 minutes, or until most liquid evaporates.
Remove lentils from heat. Stir in 1 cup tomatoes and 3/4 cup cheese. Spoon into taco shells. Stand filled tacos in 13-by-9-by-2-inch baking dish. Sprinkle tacos with remaining tomatoes and cheese. Loosely cover dish with foil. Bake 3-5 minutes, or until cheese melts.
Stir guacamole. Serve with warm tacos.
Recipe courtesy of Rachel Gurk of Rachel Cooks
Prep time: 5 minutes
1 cup frozen blueberries
2 cups apples, roughly chopped, reserving
2 tablespoons for topping
1 teaspoon cinnamon
1/2 cup plain, non-fat Greek yogurt
1 cup spinach
pure maple syrup, to taste
ice cubes (optional)
2 tablespoons oats
1 teaspoon pure maple syrup
1 tablespoon pecans, chopped
2 tablespoons reserved chopped apple
In blender, blend blueberries, apples, cinnamon, yogurt and spinach until smooth. Taste and add maple syrup, to taste. If thicker mixture is desired, add ice cubes.
Pour into bowl. Mix oats with maple syrup. Top smoothie mixture with oats, pecans, apples and blueberries.
The recipe for this chocolate treat comes from classic 1927 cookbook
For a winter treat, we tweaked this chocolate classic from our 1927 cookbook. Now with a double dose of antioxidant-packed bittersweet chocolate and cocoa, it will satisfy any sweet tooth.
1/2 cup sugar
2 cups whole milk
4 ounces bittersweet chocolate
1/4 cup unsweetened cocoa
3 tablespoons cornstarch
2 large eggs
1 teaspoon vanilla extract
Sweetened whipped cream and chocolate shavings (optional) 1. In 3-quart saucepan, with wire whisk, combine sugar and 1 1/2 cups milk; heat on medium-high until bubbles form around edge of pan. Remove from heat and add chocolate. Let stand 1 minute, then whisk until chocolate melts.
2. Meanwhile, in medium bowl, whisk cocoa, cornstarch and remaining 1/2 cup milk until smooth. Whisk in eggs until blended. Whisking constantly, add 1/2 cup hot chocolate mixture in slow stream.
3. Heat chocolate mixture remaining in pan on medium-low. Whisking constantly, gradually add egg mixture to pan. Cook, whisking constantly, 10 minutes or until mixture becomes very thick and begins to bubble. Whisk in vanilla. Divide among 6 small serving cups.
4. Refrigerate until cold, 4 hours or up to 2 days. Top with whipped cream and shaved chocolate.
* Each serving: About 255 calories, 11g total fat (6g saturated), 82mg cholesterol, 65mg sodium, 36g total carbohydrate, 3g dietary fiber, 7g protein.
For thousands of triple-tested recipes, visit our Web site at www.goodhousekeeping.com/foodrecipes/.
©2020 Hearst Communications
For change of taste, try this take on peppers with egg sandwich
Add an instant taste of summer to savory winter dishes with a peck of bright peppers. When you can’t — or don’t have time to — grill them yourself, grab a 12-ounce jar off the pantry shelf, drain well and chop, and try them in this quick recipe.
PEPPER AND EGG SANDWICHES
1 large sweet onion, chopped
8 large eggs
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 ounces (1 cup) provolone cheese, shredded
4 (6-inch) hero rolls
1. Spray a 12-inch nonstick skillet with nonstick spray; then heat on medium 1 minute. Add onion and cook, covered, 10 minutes or until lightly browned, stirring occasionally.
2. Meanwhile, in bowl, whisk together eggs, salt and pepper. Add red peppers to onion in skillet. Pour eggs over vegetables; cover and cook 8 minutes or until almost set, stirring occasionally. Sprinkle with provolone cheese; cover and cook 2 minutes or until cheese melts.
3. Spoon egg mixture into split hero rolls. Serves 4.
For thousands of triple-tested recipes, visit our website at www.goodhousekeeping.com/foodrecipes/.
©2020 Hearst Communications