MILK CALENDAR - Dairy Goodness

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MILK CALENDAR - Dairy Goodness
Ori gi nal
          The

            MILK
CALENDAR

 Twenty    2018            Eighteen
MILK CALENDAR - Dairy Goodness
i ng On
        Focus
SMALL BATCH
  This year, we’re shining a light on the benefits
   of local, sustainable, and handcrafted foods.
  We hope you enjoy this collection of artisanal
    recipes featuring delicious Canadian dairy.
MILK CALENDAR - Dairy Goodness
van St ar
       Syl
 CHEESE
 As part of our search for the best local,
 sustainable, and handcrafted foods that
 Canada has to offer, we found ourselves
at the Sylvan Star Cheese farm, in Sylvan
Lake, Alberta. Here, the Schalkwyk family
 – Jan, Janneke, and Jeroen – have been
   making world-famous cheeses using
  100% Canadian milk for over 20 years.

    “When we moved from Holland, we were
 looking for somewhere we could farm and make
   cheese that would also be good for the kids.
   So, we came here, liked the climate, saw lots
  of land, and the kids liked it. And it’s Canada!
             So, it was perfect for us.”
MILK CALENDAR - Dairy Goodness
N onne
   Lac La
  DAIRY
        FARM
Jeroen, the son of Jan and Janneke,
cares for the cows and hand-delivers
fresh milk to his father every week.
The result is award-winning cheese.

 “What you feed the cows is important,
 because it affects the taste of the milk.
 We use our own blend of alfalfa, grass,
  and a little bit of corn to get the most
  flavourful milk, and softest cream for
                our cheese.”
MILK CALENDAR - Dairy Goodness
i nni ng
    Award - W
   CHEESE
Jan is a world-renowned cheese-maker who has
been making award-winning cheese since 1972.
  Forty-five years later, he’s still crafting his
  cheese by hand and maintains that the key
   to making good cheese is all about great
    Canadian milk and the personal touch.

         “You have to feel it. Either you have
      it in your fingers, or you don’t. If my son
     changes something in the feed or the ratio,
               I can feel it right away.”
MILK CALENDAR - Dairy Goodness
5 -Spice                                                                             RISE and SHINE
             GINGERBREAD                                                             ORANGE & OATMEAL
                    PEAR MUFFINS                                                                                MUFFINS

WHEN PEARS ARE PLENTIFUL, TAKE ADVANTAGE OF                                       OATMEAL ADDS A LITTLE TEXTURE, WITH DATES AND
THE SEASON BY MAKING THESE MUFFINS, SLIGHTLY                                      CHOCOLATE FOR A LITTLE SWEETNESS, WHILE THE ORANGE
REMINISCENT OF GINGERBREAD CAKE.                                                  ROUNDS OUT THE MUFFIN’S FLAVOUR BEAUTIFULLY.

Prep: 15 min | Bake: 18 min            until combined. Stir in chopped pear.      Prep: 15 min | Bake: 18 min             ¼ cup (60 mL) juice (if you don’t
Makes: 12 muffins                      Spoon batter into prepared pan. Lay        Makes: 12 muffins                       get enough juice, make up remaining
                                       reserved pear slices on muffin batter.                                             difference with milk). Add juice to
2 ripe but firm pears                  (3) Bake for 18 to 22 min or until a       1 cup (250 mL) quick-cooking            oat mixture. Let stand for 5 min.
1¼ cups (310 mL) all-purpose flour     tester inserted in centre of muffins       rolled oats                             (2) In a small bowl, stir flour with
½ cup (125 mL) whole wheat flour       comes out clean. Cool muffins in pan       1 cup (250 mL) milk                     sugar, baking powder and salt.
⅓ cup (75 mL) lightly packed           for 5 to 10 min. Transfer to a rack to     1 seedless orange, well washed          Stir butter, egg and vanilla into oat
brown sugar                            cool completely.                           1½ cups (375 mL) all-purpose flour      mixture. Stir in flour mixture just
1 tbsp (15 mL) baking powder                                                      ⅓ cup (75 mL) granulated sugar          until combined. Stir in chocolate
1½ tsp (7 mL) 5-spice powder                                                      1 tbsp (15 mL) baking powder            chips and dates. Spoon batter into
½ tsp (2 mL) salt                      PER MUFFIN: Energy: 176 Calories           ½ tsp (2 mL) salt                       prepared pan. (3) Cut each orange
1 cup (250 mL) milk                    Protein: 3 g | Carbohydrate: 28 g          ⅓ cup (75 mL) unsalted butter,          slice into 6 triangles. Sprinkle
⅓ cup (75 mL) unsalted butter,         Fat: 6 g | Fibre: 1.9 g | Sodium: 139 mg   melted and cooled                       muffins with reserved oats. Top each
melted and cooled                      Calcium: 107 mg                            1 egg                                   muffin with an orange piece. Bake for
2 tbsp (30 mL) fancy molasses                                                     1 tsp (5 mL) vanilla                    18 to 22 min or until a tester inserted
1 egg                                                                             2 tbsp (30 mL) mini chocolate chips     in centre of muffins comes out clean.
                                                                                  5 Medjool dates, pitted and             Cool muffins in pan for 5 to 10 min.
(1) Preheat oven to 375°F (190°C).                                                finely chopped                          Transfer to a rack to cool completely.
Butter a muffin pan or line with
paper liners. Cut pears in half                                                   (1) Preheat oven to 375°F (190°C).
then core. Lengthwise, cut 12 very                                                Butter a muffin pan or line with        PER MUFFIN: Energy: 230 Calories
thin slices of pear; set aside. Peel                                              paper liners. In a large bowl, place    Protein: 5 g | Carbohydrate: 37 g
remaining pears if desired, then                                                  1 cup (250 mL) oats. Remove             Fat: 7 g | Fibre: 2.6 g | Sodium: 136 mg
coarsely chop. In a large bowl,                                                   1 tbsp (15 mL) oats; set aside. Stir    Calcium: 105 mg
whisk flours with sugar, baking                                                   milk into the oats in the large bowl.
powder, 5-spice powder and salt.                                                  Slice 2 very thin slices from orange;
In a medium bowl, whisk milk with                                                 set aside. Finely grate peel from
butter, molasses and egg. (2) Stir                                                remaining orange into oat-milk
milk mixture into flour mixture just                                              mixture. Squeeze and measure out
MILK CALENDAR - Dairy Goodness
STRAWBERRY and
           CHEDDAR CHIVE                                                                       RHUBARB SWIRL
              Popovers                                                                                       COFFEE CAKE

WHETHER SERVED FOR BREAKFAST, LUNCH OR DINNER,                                        SUPER SIMPLE INGREDIENTS AND REALLY EASY TO MAKE.
THESE LIGHT AND AIRY BUNS ARE TRULY WONDERFUL.                                        YOU CAN’T ASK FOR MUCH MORE IN THIS DELICIOUS CAKE.

Prep: 10 min | Bake: 20 min                filling each cup a bit more than half      Prep: 20 min | Bake: 1 hour               beat butter with sugar for 3 min or
Makes: 12 popovers                         full. Sprinkle with Cheddar cheese.        Stand: 30 min | Servings: 12 to 16        until pale and creamy. Add eggs one
                                           Bake for 20 min until very puffed.                                                   at a time, beating well after each
2 tbsp (30 mL) butter,                     Serve immediately.                         CINNAMON SWIRL:                           addition and scraping down sides of
melted and divided                                                                    ¼ cup (60 mL) granulated sugar            bowl. Beat in vanilla. Add half the flour
1 cup (250 mL) milk,                                                                  ¼ cup (60 mL) packed brown sugar          mixture, mixing just until blended,
at room temperature                        PER POPOVER: Energy: 96 Calories           1 tsp (5 mL) cinnamon                     followed by milk then remaining flour
2 eggs, at room temperature                Protein: 4 g | Carbohydrate: 9 g                                                     mixture, scraping bowl as needed.
1 cup (250 mL) all-purpose flour           Fat: 5 g | Fibre: 0.3 g | Sodium: 130 mg   CAKE:                                     Stir in strawberries and rhubarb after
2 tbsp (30 mL) finely minced fresh         Calcium: 65 mg                             4 cups (1 L) all-purpose flour            the last addition of flour. (3) Spoon
chives or green onion                                                                 2 tbsp (30 mL) baking powder              one-third of batter into prepared
½ tsp (2 mL) salt                                                                     1 tsp (5 mL) salt                         pan. Sprinkle evenly with half of the
½ cup (125 mL) finely grated aged                                                     1 cup (250 mL) unsalted butter,           cinnamon swirl mixture. Evenly spoon
Canadian Cheddar                                                                      at room temperature                       half of the remaining batter over top.
                                                                                      1¾ cups (425 mL) granulated sugar         Sprinkle with remaining cinnamon swirl
(1) Preheat oven to 400°F (200°C).                                                    2 eggs                                    mixture; spoon remaining batter over
Brush 1 tbsp (15 mL) butter all over                                                  2 tsp (10 mL) vanilla                     top. Evenly spread as best you can.
12 muffin cups; set aside. Just before                                                1⅓ cups (325 mL) milk                     (4) Bake for 55 to 60 min or until a
oven is preheated, place milk, eggs                                                   1½ cups (375 mL) chopped                  tester inserted in centre of cake comes
and remaining tbsp (15 mL) butter in                                                  fresh strawberries                        out clean. Cool in pan for 30 min. Run
blender. Whirl until frothy, about                                                    1½ cups (375 mL) sliced                   a knife around rim and tube of pan to
1 min. Add flour, chives and salt; whirl                                              (¼-inch/1 cm thick) fresh rhubarb         release cake. Invert onto cake plate.
until well mixed. For popovers to                                                     Icing sugar for dusting cake (optional)   Cool, then sprinkle with icing sugar.
reach maximum height, place empty                                                                                               Serve warm or at room temperature.
buttered muffin pan in preheated                                                      (1) Preheat oven to 350°F (180°C).
400°F (200°C) oven for 3 min just                                                     Butter a 12-cup (3 L) Bundt pan.
before filling (don’t worry if you see                                                Cinnamon Swirl: In a small bowl,          PER SERVING: Energy: 355 Calories
a few brown bits). (2) Pulse mixture                                                  stir sugars with cinnamon until mixed.    Protein: 5 g | Carbohydrate: 56 g
in blender once or twice. Remove                                                      (2) Cake: In a medium bowl, whisk         Fat: 13 g | Fibre: 1.4 g | Sodium: 350 mg
muffin pan from oven. Immediately                                                     flour with baking powder and salt. In     Calcium: 154 mg
pour batter into hot muffin cups,                                                     a large bowl, using an electric mixer,
MILK CALENDAR - Dairy Goodness
Festive
                                          SEAFOOD
                                                                PIZZA

IT SOUNDS DECADENT (AND IT IS A BIT), BUT THIS PIZZA IS EXCELLENT AS A MAIN                                Prep: 20 min | Cook: 5 min
MEAL WITH A GREEN SALAD OR CUT INTO HORS D’OEUVRE–SIZE PIECES.                                             Bake: 18 min | Servings: 8

2 sheets frozen puff pastry, thawed (450 g pkg)   (1) Preheat oven to 425°F (220°C). Unroll             pieces. Remove pastry from fridge. Thinly spread
¾ cup (175 mL) cooked small shrimp                pastry and place side by side (overlapping slightly   with milk sauce. Sprinkle with half the Mozzarella.
(150 to 200 count), thawed if needed              to form pizza crust) to fit on a large parchment-     Scatter with red pepper and onion. Add shrimp,
¾ cup (175 mL) uncooked small scallops            lined baking sheet. Press overlapped dough            scallops, smoked salmon and remaining cheese.
(100 to 150 count), thawed if needed              together so it sticks. Prick all over with a fork.    (5) Bake 18 min or until a deep golden brown.
2 tbsp (30 mL) butter                             Fold and press ½ inch (1 cm) of pastry all around     Let stand for 5 min before slicing. Garnish
1 clove garlic, minced                            outside edge to form a rim. Refrigerate until         with microgreens.
2 tbsp (30 mL) all-purpose flour                  ready to use. (2) Using your hands, over the
½ tsp (2 mL) dried thyme leaves                   sink, squeeze out excess water from shrimp and        COOKING TIP: It is really important to remove
¼ tsp (1 mL) salt                                 scallops. Place in paper towel then gently squeeze    all moisture from seafood or pizza will be soggy.
1 cup (250 mL) milk                               again. (3) Melt butter in a medium saucepan over
70 g pkg smoked salmon, thawed if needed          medium heat. Add garlic; cook 1 min. Sprinkle
½ red pepper                                      with flour, thyme and salt; whisk. Gradually          PER SERVING: Energy: 459 Calories
1½ cups (375 mL) shredded Canadian Mozzarella     whisk in milk. Bring to a boil, then reduce heat,     Protein: 16 g | Carbohydrate: 30 g
¼ cup (60 mL) thinly sliced red onion             whisking for 2 min or until smooth and thickened.     Fat: 30 g | Fibre: 1.2 g | Sodium: 571 mg
Microgreens (optional)                            Turn into a bowl and refrigerate. (4) Slice salmon    Calcium: 166 mg
                                                  crosswise. Chop red pepper into ½-inch (1 cm)
MILK CALENDAR - Dairy Goodness
DECEMBER 2017
     SUNDAY         MONDAY           T UE SDAY    W EDNE SDAY         THURSDAY                    FRIDAY                  S AT URDAY
                                                                   This calendar is based
                                                                    on Eastern Standard      1                       2
                                                                    Time, adjusted when
                                                                   necessary to Daylight
                                                                  Saving. Lunar phases are
                                                                   shown on the night of
                                                                     their occurrences.

                                                                         New Moon
                                                                         First Quarter
                                                                         Full Moon           Mawlid al-Nabi
                                                                         Last Quarter        (Muhammad’s Birthday)

3              4                5                 6               7                          8                       9

Full Moon

10             11               12                13              14                         15                      16

Last Quarter                    Hanukkah Begins

17             18               19                20              21                         22                      23

               New Moon                           Hanukkah Ends   First Day of Winter

24             25               26                27              28                         29                      30

                                Boxing Day
               Christmas Day    First Quarter

31

                                                                                                                          For more delicious
                                                                                                                          milk recipes, visit
                                                                                                                          MILKCALENDAR.CA
MILK CALENDAR - Dairy Goodness
HEARTY
                       SWEET POTATO
                                                  Au Grati n

THIS VERSATILE SIDE DISH WILL GO WELL WITH PRETTY MUCH EVERYTHING,                                        Prep: 15 min | Cook: 5 min
FROM SAUSAGES TO YOUR FAVOURITE ROAST.                                                                    Bake: 45 min | Servings: 8 to 10

2 medium sweet potatoes,                        (1) Preheat oven to 375°F (190°C). (2) Peel            for 30 min. (4) Sprinkle with Cheddar cheese
about 1½ lb (750 g) in total                    potatoes; slice into rounds no thicker than 1/8 inch   and remaining thyme. Bake uncovered for 15 min
2 tbsp (30 mL) butter                           (0.3 cm). In a medium saucepan, melt butter            until bubbly and top is a deep golden brown.
1 large clove garlic, minced                    over medium heat; add garlic and salt. Stir 1 min.     Let stand for 10 min.
½ tsp (2 mL) salt                               Whisk in flour until combined. Gradually add
2 tbsp (30 mL) all-purpose flour                cream, whisking until combined. Bring to a boil,       VARIATION: Use a combo of Yukon Gold and
2 cups (500 mL) 18% cream or                    whisking occasionally until thickened, for 2 to        sweet potatoes.
a 473 mL container                              3 min. (3) Layer half the potatoes in an 8 x 8-inch
2 tbsp (30 mL) chopped fresh thyme (optional)   (20 x 20 cm) baking dish. Scatter with half the
½ cup (125 mL) shredded aged                    thyme. Top with half the cream sauce. Repeat           PER SERVING: Energy: 163 Calories
Canadian Cheddar                                with remaining potatoes; drizzle remaining cream       Protein: 3 g | Carbohydrate: 8 g
                                                mixture over top. Press potatoes to even out           Fat: 13 g | Fibre: 0.8 g | Sodium: 179 mg
                                                layers and coat in cream. Cover with foil. Bake        Calcium: 93 mg
JANUARY 2018
     SUNDAY        MONDAY           T UE SDAY           W EDNE SDAY         THURSDAY        FRIDAY              S AT URDAY

              1                2                       3               4               5                   6

              New Year’s Day
              Full Moon

7             8                9                       10              11              12                  13

              Last Quarter

14            15               16                      17              18              19                  20

                               Ag Days (Brandon, MB)
                               January 16–18
                               New Moon

21            22               23                      24              25              26                  27

                                                       First Quarter

28            29               30                      31

                                                                                           SCHOOL
                                                                                       MILK PROGRAMS

                                                                                       milk-in-school.ca
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                                                                                                                  videos at
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OVEN-ROASTED
                               Cauli flower
                                                                    SOUP

YOU’LL BE SURPRISED HOW ROASTING THE VEGETABLES BRINGS OUT EVEN                                           Prep: 15 min | Roast: 25 min
MORE FLAVOUR IN THIS SOUP.                                                                                Cook: 15 min | Servings: 6

1 medium head of cauliflower, about 8 cups (2 L)   (1) Preheat oven to 425°F (220°C). Break            and salt if needed. Garnish with small cauliflower
1 carrot, coarsely chopped, about 1 cup (250 mL)   cauliflower into medium-size florets. Place on a    florets, dill and sumac or lemon zest.
1 tbsp (15 mL) butter, melted                      large baking sheet. Add carrots; drizzle melted
1 onion, chopped                                   butter over vegetables and toss to coat. Roast      COOKING TIP: This is a hearty soup that can
2 cloves garlic, minced                            20 to 30 min, turning halfway through, until        be thinned with additional milk to suit your taste.
1 tsp (5 mL) dried thyme leaves                    vegetables are tender. Remove about ½ cup
1 bay leaf                                         (125 mL) florets. Cut into smaller pieces to
900 mL to 1 L carton of no-salt-added or regular   garnish soup. (2) Meanwhile, place onion, garlic,   PER SERVING: Energy: 100 Calories
chicken or vegetable broth, about 4 cups           thyme and bay leaf in a large saucepan. Cover       Protein: 7 g | Carbohydrate: 12 g
1 tbsp (15 mL) grainy Dijon mustard                with about 1 cup (250 mL) broth. Simmer gently      Fat: 4 g | Fibre: 2.8 g | Sodium: 128 mg
1 cup (250 mL) milk                                for 5 min until onion is tender. Add roasted        Calcium: 92 mg
Freshly ground pepper                              cauliflower, carrot, remaining broth and Dijon.
Salt (optional)                                    Simmer gently for 7 to 10 min until vegetables
¼ cup (60 mL) coarsely chopped fresh dill          are very tender. Stir in milk. Discard bay leaf.
Ground sumac or coarsely grated lemon zest         (3) Cool soup slightly. Purée in batches until
(optional)                                         smooth. Return to saucepan. Season with pepper
FEBRUARY 2018
     SUNDAY        MONDAY                 T UE SDAY    W EDNE SDAY          THURSDAY                          FRIDAY                      S AT URDAY

                                                                        1                               2                            3

Heart Month                                                                                             Groundhog Day

4             5                      6                7                 8                               9                            10

                                                      Last Quarter

11            12                     13               14                15                              16                           17

                                                                                                        Chinese New Year
                                                                                                        Festival du Voyageur
                                     Shrove Tuesday   Ash Wednesday                                     (Winnipeg, MB)
              Family Day (BC)        (Pancake Day)    Valentine’s Day   New Moon                        February 16–25

18            19                     20               21                22                              23                           24

              Family Day
              (AB, NB, ON & SK)
              Louis Riel Day (MB)
              Heritage Day (NS)
              Islander Day (PE)                                                                         First Quarter

25            26                     27               28

                                                                        ™ The heart and / Icon on its own and the heart and / Icon        For more delicious
                                                                        followed by another icon or words are trademarks of Heart         milk recipes, visit
                                                                        and Stroke Foundation of Canada used under license.               MILKCALENDAR.CA
250 mL of milk = 9 g of protein.

Strong people
get more
out of life.
Milk products,
a source of protein.

                       250 mL of milk = 9 g of protein.
Rustic
                                            VEGGIE
                                              CHILI

LET’S FACE IT, CHILI IS ALL ABOUT THE SEASONINGS, AND THIS ONE IS REALLY                                    Prep: 15 min | Cook: 35 min
FLAVOURFUL. SERVE WITH CHOPPED AVOCADO, SHREDDED CHEDDAR AND                                                Servings: 8
PLAIN YOGURT OR SOUR CREAM.

1 small zucchini                                  drained and rinsed                                     Reduce heat; simmer, stirring occasionally for
½ butternut squash                                2 tbsp (30 mL) all-purpose flour                       20 min. (2) Whisk flour into milk. Gradually stir
1 each, red and yellow pepper, cored and seeded   1 cup (250 mL) milk                                    into chili. Simmer, uncovered, stirring occasionally
1 tbsp (15 mL) butter                             1 cup (250 mL) frozen corn                             for 10 more min or until your desired thickness.
1 onion, chopped                                  ½ cup (125 mL) chopped fresh coriander                 Discard bay leaves. Stir in corn and coriander.
2 cloves garlic, minced
1 jalapeno pepper, seeded and finely chopped      (1) Cut zucchini into pieces measuring ½ to 1 inch     VARIATION: The heat in this chili is perfect for
3 tbsp (45 mL) chili powder                       (1 to 2.5 cm). Slice butternut squash and peppers      families. For a spicier chili, try canned chili peppers
1 tbsp (15 mL) dried oregano leaves               into pieces measuring about the same size as           in adobo sauce, often found in supermarkets.
1 tsp (5 mL) cumin                                zucchini. In a large saucepan, melt butter over
½ tsp (2 mL) salt                                 medium heat. Add onion, garlic and jalapeno.
¼ tsp (1 mL) cayenne                              Cook for 3 min until onion begins to soften.           PER SERVING: Energy: 247 Calories
2 bay leaves                                      Stir in seasonings and bay leaves. Stir in squash,     Protein: 11 g | Carbohydrate: 44 g
2 (28 oz/796 mL) cans diced tomatoes              zucchini and peppers. Add tomatoes and beans;          Fat: 5 g | Fibre: 12.7 g | Sodium: 618 mg
2 (19 oz/540 mL) cans mixed beans,                stir. Cover; bring to a boil, stirring occasionally.   Calcium: 190 mg
MARCH 2018
     SUNDAY                   MONDAY                T UE SDAY          W EDNE SDAY               THURSDAY          FRIDAY                S AT URDAY

                                                                                             1               2                      3

  Want a closer look?
 Check out our cooking
       videos at
     MILKCALENDAR.CA     National Colorectal                          Canadian Agriculture
                         Cancer Month                                 Literacy Month         Full Moon       Holi (Hindu Holiday)

4                        5                     6                      7                      8               9                      10

                                                                                             International
                                                                                             Women’s Day     Last Quarter

11                       12                    13                     14                     15              16                     17

Daylight Saving Time                                                                                         Ag in the City
Begins (except in                                                                                            (Winnipeg, MB)         St. Patrick’s Day
Saskatchewan)                                                                                                March 16–17            New Moon

18                       19                    20                     21                     22              23                     24

                                               Dairy Focus Atlantic
                                               (Halifax, NS)
                                               March 20–22
                                               First Day of Spring                                                                  First Quarter

25                       26                    27                     28                     29              30                     31

                         Royal Manitoba
                         Winter Fair
                         (Brandon, MB)                                                                       Good Friday
Palm Sunday              March 26–31                                                                         Passover Begins        Full Moon
FAMILY-STYLE

                                                    STEAK
                                                        edWi th Mi x
                                    MUSHROOMS

THIS SUPER TASTY, BUDGET-FRIENDLY STEAK IS A PERFECT MATCH                                                    Prep: 15 min | Cook: 15 min
FOR YEAR-ROUND LOCAL MUSHROOMS.                                                                               Servings: 4

1 lb (500 g) 2-inch (5 cm) thick grilling steak     and pepper. (2) Melt 1 tbsp (15 mL) butter in an       in consistency, about 4 min. Stir in parsley.
such as culotte or hanger, or whole tri-tip roast   ovenproof skillet over medium-high heat.               (5) Transfer steak to a cutting board; let stand
½ tsp (2 mL) salt, divided                          Add steak; sear for 2 min on each side. Place          for 5 min. Thinly slice across the grain. Serve with
Freshly ground pepper                               in oven, then roast for 10 min. Take internal          mushroom sauce.
2 tbsp (30 mL) butter, divided                      temperature; depending on cut used, you may
1 lb (500 g) mixed types of mushrooms, sliced       need to roast up to 10 more min (medium-rare           COOKING TIP: Seek out these tasty cuts of
1 tsp (5 mL) dried thyme leaves                     is 140°F/60°C). Temperature will rise slightly         beef, found in some supermarkets and butcher
2 cloves garlic, minced                             when steak stands. (3) In a large frying pan,          shops. Eliminate the guesswork and always use
1 tsp (5 mL) Worcestershire sauce                   melt remaining 1 tbsp (15 mL) butter over              a meat thermometer.
1 tbsp (15 mL) all-purpose flour                    medium heat. Add mushrooms, thyme, garlic,
1 cup (250 mL) milk                                 remaining ¼ tsp (1 mL) salt and pepper to taste.
¼ cup (60 mL) chopped fresh parsley                 Stir frequently for 8 min or until mushrooms           PER SERVING: Energy: 299 Calories
                                                    have softened. Stir in Worcestershire.                 Protein: 33 g | Carbohydrate: 10 g
(1) Preheat oven to 425°F (220°C). Score top of     (4) Stir in flour; gradually stir in milk. Stirring,   Fat: 15 g | Fibre: 1.6 g | Sodium: 352 mg
steak then season with ¼ tsp (1 mL) each of salt    bring to a boil. Stir frequently until sauce-like      Calcium: 122 mg
APRIL 2018
     SUNDAY             MONDAY          T UE SDAY      W EDNE SDAY                   THURSDAY        FRIDAY              S AT URDAY

1                  2               3                  4                          5              6                   7

April Fool’s Day                                      Aggie Days (Calgary, AB)
Easter             Easter Monday                      April 4–8                                                     Passover Ends

8                  9               10                 11                         12             13                  14

Orthodox Easter
Last Quarter

15                 16              17                 18                         19             20                  21

New Moon

22                 23              24                 25                         26             27                  28

                                   UFA Aggie Days
Earth Day                          (Lethbridge, AB)
First Quarter                      April 24–25

29                 30

                                                                                                    SCHOOL
                                                                                                MILK PROGRAMS

                                                                                                milk-in-school.ca
                                                                                                                         For more delicious
                                                                                                                         milk recipes, visit
Full Moon                                                                                                                MILKCALENDAR.CA
SPRING

                                 FARFALLE
                                                   Ni ç oi se
                                                                 PASTA

THIS EASY-TO-PUT-TOGETHER, FRESH-TASTING MEAL MIGHT JUST BECOME                                          Prep: 10 min | Cook: 10 min
YOUR GO-TO PASTA.                                                                                        Servings: 4

½ (450 g) pkg farfalle pasta,                    (1) Bring a large pot of salted water to a boil.     VARIATION: Try salmon instead of tuna and
about 3½ cups (875 mL)                           Add pasta to boiling water and cook according to     beans in place of asparagus.
2 cups (500 mL) 2-inch (5 cm) pieces asparagus   package directions or until al dente, 9 to 11 min.
1 lemon                                          Add asparagus during the last 2 min of cooking.
1 cup (250 mL) plain Greek-style or              Drain well. (2) Finely grate zest from lemon and     PER SERVING: Energy: 363 Calories
Balkan-style yogurt                              squeeze out 3 tbsp (45 mL) juice into a large        Protein: 32 g | Carbohydrate: 51 g
2 cloves garlic, minced                          bowl. Add yogurt and garlic; stir. Add tomatoes,     Fat: 4 g | Fibre: 4.1 g | Sodium: 300 mg
1 cup (250 mL) multicoloured cherry tomatoes,    chives and olives. (3) Turn pasta and asparagus      Calcium: 133 mg
cut in half                                      into the bowl. Stir in tuna, trying your best to
⅓ cup (75 mL) snipped fresh chives               leave tuna in chunks.
¼ cup (60 mL) pitted and finely chopped
Kalamata olives
2 (170 g) cans of chunk tuna,
preferably low-sodium, well drained
MAY 2018
     SUNDAY         MONDAY          T UE SDAY             W EDNE SDAY       THURSDAY        FRIDAY        S AT URDAY

                               1                          2             3              4             5

6              7               8                          9             10             11            12

               Last Quarter

13             14              15                         16            17             18            19

                               Ramadan Begins (Islam)
Mother’s Day                   New Moon

20             21              22                         23            24             25            26

               Victoria Day
               First Quarter

27             28              29                         30            31

                               St. Albert International
                               Children’s Festival
                               (St. Albert, AB)                                                        Want a closer look?
                                                                                                      Check out our cooking
                               May 29–June 3                                                                videos at
                               Full Moon                                                                  MILKCALENDAR.CA
CANADIAN
CHEESES
      Creamy
BRIE & CHUTNEY
 This cozy winter pairing delivers
  a sweet, creamy flavour and is
     always a crowd-pleaser at
       holiday get-togethers.

      Fresh
     CHEESE
      & RADISHES
 The smooth taste of fresh cheese
   with herbs and garlic provides
  a perfect balance to the natural
      kick of spring radishes.
Tender
BOCCONCINI
 & NECTARINES
    This semi-soft and bright
fruity duo gives you a little taste
    of summer in every bite.

   Aged
 CHEDDAR
        & APPLE
Crisp orchard apples and earthy
 sharp cheddar are some of the
 best flavours fall has to offer.
PORK SOUVLAKI
                                                                       with
                           HALLOUMI PEPPER
                                                             Skewers

WHO DOESN’T LOVE THE CLEAN, FRESH FLAVOURS OF GREEK CUISINE?                                               Prep: 15 min | Marinate: 2 hours
                                                                                                           Grill: 10 min | Servings: 4

PORK:                                              HALLOUMI & RED PEPPER SKEWERS:                       barbecue to medium-high. Remove pork from
1 pork tenderloin, about 1 lb (500 g)              2 slices Canadian Halloumi,                          marinade; thread onto 4 skewers with orange
¼ cup (60 mL) lemon juice                          each ½ inch (1 cm) thick                             pepper. Sprinkle with salt. Barbecue for 10 min,
2 large cloves garlic, minced                      1 red pepper, cored, seeded and cut into             turning occasionally and brushing with marinade
2 tsp (10 mL) dried oregano leaves                 bite-size pieces                                     until cooked through. Place Halloumi skewers
Freshly ground pepper                              8 medium skewers                                     on barbecue for the last 3 min of grilling pork.
¼ tsp (1 mL) salt                                                                                       Turn occasionally until peppers and Halloumi
1 orange or yellow pepper, cored, seeded and cut   (1) Pork: Cut pork into chunks, about 1½ inches      are grilled. Serve drizzled with tzatziki or serve
into bite-size pieces                              (4 cm) in size. Place in a medium bowl. Add          tzatziki on the side.
                                                   lemon juice, garlic, oregano and pepper; stir to
TZATZIKI:                                          mix. Cover and refrigerate for at least 2 hours,     COOKING TIP: If using wooden skewers, soak
½ cup (125 mL) coarsely grated unpeeled            but preferably overnight. (2) Tzatziki: Using your   in water to prevent burning. All barbecues are
English cucumber                                   hands, squeeze grated cucumber to remove all         different, so use this timing as a guide only and
½ cup (125 mL) plain yogurt, preferably            cucumber liquid. Place cucumber in a bowl with       check for doneness.
Greek-style or Balkan-style                        yogurt, lemon juice, garlic, salt and mint. Stir.
2 tsp (10 mL) lemon juice                          Refrigerate until ready to use. (3) Halloumi
1 clove garlic, minced                             & Red Pepper Skewers: Just before grilling,          PER SERVING: Energy: 233 Calories
¼ tsp (1 mL) salt                                  prepare skewers by cutting Halloumi slices           Protein: 34 g | Carbohydrate: 8 g
2 tbsp (30 mL) finely chopped fresh mint           into bite-size pieces (you will need 8 pieces).      Fat: 7 g | Fibre: 1.6 g | Sodium: 578 mg
(optional)                                         Randomly thread Halloumi onto 4 skewers with         Calcium: 171 mg
                                                   red pepper pieces. (4) Grease grill and preheat
JUNE 2018
     SUNDAY                     MONDAY               T UE SDAY    W EDNE SDAY                 THURSDAY                 FRIDAY                S AT URDAY

                                                                                                                 1                      2

     For more delicious
     milk recipes, visit
     MILKCALENDAR.CA

                                                                                          Dairy Month            World Milk Day

3                          4                    5                6                        7                      8                      9

                                                                 Last Quarter

10                         11                   12               13                       14                     15                     16

                                                                                                                 Red River Exhibition
                                                                                                                 (Winnipeg, MB)
                                                                 New Moon                 Ramadan Ends (Islam)   June 15–24

17                         18                   19               20                       21                     22                     23

                                                                 Canada’s Farm Progress
                                                                 Show (Regina, SK)
                                                                 June 20–22
Father’s Day                                                     First Quarter            First Day of Summer

24                         25                   26               27                       28                     29                     30

Saint-Jean-Baptiste Day
(QC)                       Discovery Day (NL)                                             Full Moon
Tasty
                                      TANDOORI
                                       GRILLED CHICKEN
                                                                           t
                                                               with a Twis

SUBTLE INDIAN FLAVOURS ACCENTED WITH A FRESH PEACH SALSA.                                                     Prep: 15 min | Marinate: 2 hours
A PERFECT MEAL FOR THE WHOLE FAMILY.                                                                          Grill: 10 min | Servings: 4

MARINADE:                                         2 tbsp (30 mL) finely chopped red onion                  coriander. Refrigerate if not using right away.
¾ cup (175 mL) plain yogurt                       ¼ tsp (1 mL) each, hot red chili flakes and salt         (4) Grease grill and preheat barbecue to
1½ tsp (7 mL) garam masala spice                  2 tbsp (30 mL) lime juice                                medium-high. Remove chicken from yogurt
½ tsp (2 mL) turmeric                             1 tbsp (15 mL) finely chopped fresh coriander            mixture, leaving any yogurt clinging to it.
3 cloves garlic, minced                                                                                    Place on grill. Barbecue for 10 to 13 min,
1 tbsp (15 mL) finely grated ginger               (1) Marinade: In a medium bowl, stir yogurt              turning occasionally, brushing frequently with
¼ tsp (1 mL) salt                                 with garam masala, turmeric, garlic, ginger, salt        leftover marinade and moving to a cooler side of
Freshly ground pepper                             and pepper. (2) Chicken: Place chicken in a              grill if needed, until chicken is cooked through.
                                                  dish just large enough to hold it. Using a sharp         Serve with peach salsa.
CHICKEN:                                          knife, make a few shallow slashes in each piece of
1 lb (500 g) boneless, skinless chicken breasts   chicken to allow marinade to penetrate. Sprinkle         VARIATION: Instead of peaches, use
¼ tsp (1 mL) each, salt and cayenne pepper        with salt and cayenne. Sprinkle lemon juice over         nectarines, and try mint instead of coriander.
3 tbsp (45 mL) lemon juice, about 1 lemon         chicken, trying to get it into slashes. Pour yogurt
                                                  marinade over chicken, turning to coat. Cover,
PEACH SALSA:                                      refrigerate and marinate for at least 2 hours,           PER SERVING: Energy: 222 Calories
2 peaches, pitted and cut into ½-inch             but preferably overnight. (3) Peach Salsa: Place         Protein: 32 g | Carbohydrate: 14 g
(1 cm) pieces                                     chopped peaches in a bowl along with red pepper,         Fat: 4 g | Fibre: 1.7 g | Sodium: 438 mg
2 tbsp (30 mL) finely chopped red pepper          onion, chili flakes and salt; stir. Add lime juice and   Calcium: 104 mg
JULY 2018
     SUNDAY        MONDAY        T UE SDAY    W EDNE SDAY                THURSDAY                FRIDAY             S AT URDAY

1             2             3                4                       5                      6                  7

                                             Prairieland Junior                             Calgary Stampede
                                             Ag Showcase                                    (Calgary, AB)
                                             (Saskatoon, SK)                                July 6–15
Canada Day                                   July 4–9                                       Last Quarter

8             9             10               11                      12                     13                 14

                                                                     New Moon

15            16            17               18                      19                     20                 21

                                                                     Alberta Summer Games
                                             Westerner Days          (Grande Prairie, AB)   K-Days
                                             (Red Deer, AB)          July 19–22             (Edmonton, AB)
                                             July 18–22              First Quarter          July 20–29

22            23            24               25                      26                     27                 28

                                             Medicine Hat
                                             Exhibition & Stampede
                                             (Medicine Hat, AB)
                                             July 25–28                                     Full Moon

29            30            31

                                                                                                                 Want a closer look?
                                                                                                                Check out our cooking
                                                                                                                      videos at
                                                                                                                    MILKCALENDAR.CA
Fresh                                              S’more                                              Feel-Good
   STRAWBERRY CHOCOLATE                                                                                                 AVOCADO
                 MILKSHAKE                                                 SHAKE                                                  SHAKE

FRESH STRAWBERRY MILKSHAKE                              2 thin squares chocolate-bar-style milk chocolate,       PER SERVING: Energy: 326 Calories
Prep: 5 min | Servings: 2 to 3                          each about 1 inch (2.5 cm)                               Protein: 8 g | Carbohydrate: 41 g
                                                        2 marshmallows, sliced in half                           Fat: 16 g | Fibre: 1.6 g | Sodium: 138 mg
Seasonal strawberries are perfect for summer            ¼ cup (60 mL) thick chocolate ice cream sauce            Calcium: 242 mg
milkshakes – enjoy!                                     (not syrup)
                                                        ¼ cup (60 mL) coarse chocolate cookie crumbs
3 cups (750 mL) sliced fresh strawberries                                                                        FEEL-GOOD AVOCADO SHAKE
2 large scoops strawberry ice cream                     MILKSHAKE:                                               Prep: 10 min | Servings: 2
1 cup (250 mL) milk                                     4 large scoops chocolate ice cream
                                                        1 cup (250 mL) milk                                      Avocados whirled with good-for-you bananas and
(1) In a blender, combine berries, ice cream and                                                                 milk, capped off with lime juice and vanilla for this
milk until frothy. If you’d like thicker milkshakes,    (1) Garnish: Preheat broiler. Whip cream until stiff     creamy shake.
add more ice cream and whirl again. Pour into           peaks form; refrigerate. (2) Place 2 graham crackers
2 or 3 milkshake glasses.                               on a small baking sheet. Top each with chocolate,        1 small ripe avocado, pitted and cut into big chunks
                                                        then 2 marshmallow halves. Broil for 30 to 60 sec        1 small banana, broken into large chunks
PER SERVING: Energy: 216 Calories                       on centre rack or until marshmallows are golden.         1 cup (250 mL) pineapple chunks
Protein: 6 g | Carbohydrate: 34 g                       Top with remaining 2 crackers. (3) Milkshake: In a       1½ cups (375 mL) milk
Fat: 8 g | Fibre: 3.7 g | Sodium: 79 mg                 blender, combine ice cream and milk until frothy.        3 tbsp (45 mL) lime juice
Calcium: 201 mg                                         If you’d like thicker milkshakes, add more ice cream     1 tbsp (15 mL) honey
                                                        and whirl again. (4) Spoon chocolate sauce onto a        ½ tsp (2 mL) vanilla
                                                        small plate. Place cookie crumbs on another small        ¼ tsp (1 mL) nutmeg
S’MORE CHOCOLATE SHAKE                                  plate. Roll rim of 1 milkshake glass in chocolate
Prep: 15 min | Servings: 2 to 3                         sauce then rim with crumbs. Repeat with another          (1) In a blender, combine avocado, banana,
                                                        milkshake glass. Using a spoon, drizzle half the sauce   pineapple and milk until smooth. Add lime juice,
Have fun with this one – it’s over the top. The thick   in 4 spots down the inside of one of the glasses         honey, vanilla and nutmeg. Whirl until frothy.
chocolate milkshake is delicious on its own too.        (to form stripes). Fill glass with shake. Repeat with    Thin with additional milk if needed.
                                                        remaining glass. (5) Top with whipped cream then
GARNISH (optional):                                     stand a s’more in each shake. Sprinkle with any          PER SERVING: Energy: 377 Calories
⅓ cup (75 mL) 35% cream                                 remaining cookie crumbs. Serve with a spoon.             Protein: 9 g | Carbohydrate: 50 g | Fat: 19 g
4 graham crackers                                                                                                Fibre: 9.3 g | Sodium: 96 mg | Calcium: 249 mg
AUGUST 2018
     SUNDAY              MONDAY                      T UE SDAY         W EDNE SDAY        THURSDAY         FRIDAY                    S AT URDAY

                                                                      1               2              3                          4

    SCHOOL
MILK PROGRAMS

milk-in-school.ca
                                                                      Queen City Ex
                                                                      (Regina, SK)
                                                                      August 1–5                                                Last Quarter

5                   6                           7                     8               9              10                         11

                                                Saskatoon Ex
                    Civic Holiday               (Saskatoon, SK)
                    (AB, BC, NB, NU, ON & SK)   August 7–12                                                                     New Moon

12                  13                          14                    15              16             17                         18

                                                                                                     Canadian National          Open Farm Days (AB)
                                                                                                     Exhibition (Toronto, ON)   August 18–19
                                                                      Acadian Day                    August 17–September 3      First Quarter

19                  20                          21                    22              23             24                         25

                                                Eid al-Adha (Islam)
                                                August 21–22

26                  27                          28                    29              30             31

                                                                                                                                     For more delicious
                                                                                                                                     milk recipes, visit
Full Moon                                                                                                                            MILKCALENDAR.CA
I mp or t ant

                      CANADIAN
                       DAIRY FACTS

HOW MUCH PROTEIN                             HOW MUCH
       IS IN YOUR DAIRY?                     PROTEIN
                                             DO WE NEED?
     DAIRY                  PLAIN
  MILK                  YOGURT               WE NEED ABOUT

                                             30 g
   (250 mL SERVING)        (175 g SERVING)

 Equals                 Equals
   COTTAGE                  GREEK
                                             OF PROTEIN
CHEESE YOGURT PER MEAL
   (125 mL SERVING)        (175 g SERVING)

 Equals                 Equals

                                             20
                                             OUR MUSCLES ARE

                                                  %
   CHEDDAR                  SWISS
CHEESE CHEESE
                                             PROTEIN
    (50 g SERVING)         (50 g SERVING)

 Equals                 Equals               (WHICH IS WHY WE NEED IT)
DAIRY
FUN FACTS
          ECOSYSTEM
                          CANADIAN
DAILY MILK         MILK PRODUCTION
 PRODUCTION              TAKES UP
                            TAKES UP

HOLSTEIN COW
         133
     Glasses
                      CARBON EMISSIONS
                      CARBON EMISSIONS FROM
                                       FROM

 ON AVERAGE       CANADIAN DAIRY FARMS

                     20 %
A DAIRY COW          DECREASED BY OVER
WILL DRINK THE
  EQUIVALENT OF
  EQUIVALENT OF

OF WATER
  EVERY DAY
   EVERY DAY         BETWEEN 1990 AND 2015
Super Easy

                                          CHICKEN
                                             PARM

SUPER EASY, SUPER TASTY, AND WILL LIKELY RANK AMONG YOUR FAMILY’S                                           Prep: 10 min | Cook: 10 min
FAVOURITES. OR SWITCH IT UP AND TURN IT INTO AN ITALIAN SANDWICH.                                           Bake: 15 min | Servings: 4

½ cup (125 mL) bottled tomato passata              (1) Preheat oven to 400°F (200°C). Spread             3 min. Remove from heat and stir in Mozzarella.
¼ cup (60 mL) dry Italian breadcrumbs              passata over base of a 9 x 13-inch (3 L) casserole    Drizzle Mozzarella sauce over chicken. Sprinkle
1 lb (500 g) boneless, skinless chicken breasts,   dish. (2) Place breadcrumbs on a plate.               with Parmesan. Bake for 15 min. Sprinkle with basil.
about 2                                            Horizontally slice chicken breasts in half to form    Serve as is, or place chicken and some sauce in buns.
2 tbsp (30 mL) butter, divided                     4 cutlets. Press both sides of each cutlet into
1 clove garlic, minced                             breadcrumbs to coat. Set aside. Melt 1 tbsp           COOKING TIP: Passata is a tomato sauce made
2 tbsp (30 mL) all-purpose flour                   (15 mL) butter in a large non-stick frying pan.       from strained tomatoes. It makes a great base for
1 cup (250 mL) milk                                Add chicken, cooking until golden brown on each       pizza as well.
½ cup (125 mL) shredded Canadian Mozzarella        side for 2 to 4 min (chicken will not be cooked
½ cup (125 mL) grated Canadian Parmesan            through). Place in casserole dish. (3) Wipe pan
2 tbsp (30 mL) chopped fresh basil (optional)      clean. Melt remaining 1 tbsp (15 mL) butter in        PER SERVING: Energy: 351 Calories
4 small Italian buns (optional)                    the clean pan. Add garlic; cook for 1 min. Whisk      Protein: 38 g | Carbohydrate: 12 g
                                                   in flour, then milk until blended. Bring to a boil,   Fat: 16 g | Fibre: 1.0 g | Sodium: 449 mg
                                                   whisking until bubbly and thickened, about 2 to       Calcium: 237 mg
SEPTEMBER 2018
     SUNDAY                   MONDAY              T UE SDAY           W EDNE SDAY                THURSDAY            FRIDAY              S AT URDAY

                                                                                                                                    1
                             SCHOOL
                         MILK PROGRAMS

  Want a closer look?    milk-in-school.ca
 Check out our cooking
       videos at
     MILKCALENDAR.CA

2                        3                   4                       5                       6                  7                   8

Last Quarter             Labour Day

9                        10                  11                      12                      13                 14                  15

Rosh Hashanah                                Canada’s Outdoor Farm
September 9–11                               Show (Woodstock, ON)                            Ganesh Chaturthi
New Moon                                     September 11–13                                 (Hindu Holiday)

16                       17                  18                      19                      20                 21                  22

                                             International Plowing
                                             Match & Rural Expo
                                             (Chatham-Kent, ON)
Open Farm Day                                September 18–22                                                    Premier Wine Show
(MB, NB, NS & PE)                            Yom Kippur                                                         (Saskatoon, SK)
First Quarter                                September 18–19                                                    September 21–22     First Day of Fall

23                       24                  25                      26                      27                 28                  29

                         Full Moon                                   World School Milk Day

30
Roasted
                          WINTER SQUASH
                              LENTIL and GREENS SALAD

WANT TO FEEL VIRTUOUS? THIS SALAD IS JUST THAT, AND FILLED                                              Prep: 15 min | Roast: 15 min
WITH SO MUCH FLAVOUR TOO.                                                                               Servings: 4

SALAD:                                           DRESSING:                                           (3) Place warm squash in a large bowl. Toss
3 cups (750 mL) pieces (about ½-inch/1 cm)       ½ cup (125 mL) plain yogurt                         with lentils, pomegranate seeds, nuts, pumpkin
butternut squash, about ½ squash                 2 tbsp (30 mL) tahini                               seeds and then greens. Transfer half the salad
¼ tsp (1 mL) each, salt and cayenne pepper       1 tbsp (15 mL) lemon juice                          to a medium-size platter. Drizzle with half the
1 tbsp (15 mL) butter, melted                    2 cloves garlic, minced                             dressing. Top with remaining salad; drizzle with
1 cup (250 mL) canned lentils,                   ¼ tsp (1 mL) each, ground cumin and salt            remaining dressing.
rinsed and well drained                          1 to 3 tbsp (15 to 45 mL) milk (optional)
½ cup (125 mL) pomegranate seeds                                                                     COOKING TIP: Tahini is a sesame seed paste
¼ cup (60 mL) pistachios, hazelnuts or pecans,   (1) Salad: Preheat oven to 425°F (220°C).           commonly used in Middle Eastern cooking.
toasted and coarsely chopped                     Place squash on a large baking sheet. Stir salt     Try using tahini to make hummus.
2 tbsp (30 mL) pumpkin seeds,                    and cayenne into melted butter. Drizzle over
preferably unsalted                              squash. Stir until squash is coated. Roast for
4 cups (1 L) of your favourite baby greens       15 min or until tender, stirring halfway through.   PER SERVING: Energy: 283 Calories
                                                 (2) Dressing: Meanwhile, stir yogurt with tahini,   Protein: 12 g | Carbohydrate: 34 g
                                                 lemon juice, garlic, cumin and salt. Thin with      Fat: 13 g | Fibre: 9.2 g | Sodium: 411 mg
                                                 milk if needed, for a drizzling consistency.        Calcium: 193 mg
OCTOBER 2018
     SUNDAY        MONDAY             T UE SDAY    W EDNE SDAY        THURSDAY        FRIDAY              S AT URDAY

              1                  2                3              4               5                   6

                                 Last Quarter

7             8                  9                10             11              12                  13

              Thanksgiving Day
              New Moon

14            15                 16               17             18              19                  20

                                 First Quarter

21            22                 23               24             25              26                  27

                                                  Full Moon

28            29                 30               31

                                                                                     SCHOOL
                                                                                 MILK PROGRAMS

                                                                                 milk-in-school.ca
                                                                                                          For more delicious
                                                  Halloween                                               milk recipes, visit
                                                  Last Quarter                                            MILKCALENDAR.CA
COZY
                                  Cavat appi
                                                                 PASTA

WHEN THE WEATHER BEGINS TO TURN COLD, SNUGGLE UP WITH THIS COZY                                            Prep: 20 min | Cook: 15 min
STOVETOP PASTA.                                                                                            Broil: 3 min | Servings: 4 to 6

2 hot or sweet Italian sausages,                  Canadian Parmesan, divided                            parsley, Ricotta and half the Parmesan. Remove
about ½ lb (250 g) in total                       Freshly ground pepper                                 from heat. (3) Preheat broiler. Drain pasta very
1 tbsp (15 mL) butter                             Salt to taste (optional)                              well. Stir into sausage mixture. Add pepper and
1 medium onion, diced                                                                                   salt if needed. Sprinkle with remaining Parmesan.
4 ripe plum tomatoes, cored, seeded and diced,    (1) Bring a large pot of salted water to a boil.      Broil for a couple of min or until top is bubbly.
or 14 oz (398 mL) can diced tomatoes              Using a sharp knife, slit each sausage down the
1 roasted red pepper, cut crosswise into ½-inch   side. Remove meat and place in a large ovenproof      COOKING TIP: In the supermarket, look for
(1 cm) thin strips                                skillet. Add butter and onion. Set over medium        sausage meat that has not been stuffed into the
12 oz (375 g) cavatappi or scoobi doo pasta,      heat. Stir to keep meat crumbly and cook until        casing to make sausages.
about 4 cups (1 L)                                no longer pink, about 5 min. Add tomatoes and
2 tbsp (30 mL) all-purpose flour                  red pepper. Cook, stirring, for 3 min to soften
1 tsp (5 mL) dried oregano leaves                 tomatoes slightly. (2) Add pasta to boiling water     PER SERVING: Energy: 554 Calories
¼ tsp (1 mL) nutmeg                               and cook according to package directions or           Protein: 25 g | Carbohydrate: 57 g
1 cup (250 mL) milk                               until al dente, about 8 min. Meanwhile, sprinkle      Fat: 24 g | Fibre: 3.6 g | Sodium: 606 mg
½ cup (125 mL) chopped fresh parsley              flour, oregano and nutmeg over sausage mixture.       Calcium: 317 mg
½ cup (125 mL) extra smooth Canadian Ricotta      Stir to combine. Gradually stir in milk. Stir until
1 cup (250 mL) lightly packed, coarsely grated    mixture boils and thickens, about 3 min. Stir in
NOVEMBER 2018
     SUNDAY            MONDAY                    T UE SDAY           W EDNE SDAY                 THURSDAY          FRIDAY              S AT URDAY

                                                                                             1               2                    3

                                                                                                             Royal Agricultural
                                                                                                             Winter Fair
                                                                                                             (Toronto, ON)
                  Osteoporosis Month                                                                         November 2–11

4                 5                         6                       7                        8               9                    10

Daylight Saving                                                     Diwali (Hindu Holiday)
Time Ends                                                           New Moon

11                12                        13                      14                       15              16                   17

Remembrance Day                                                                              First Quarter

18                19                        20                      21                       22              23                   24

                  Canadian Western
                  Agribition (Regina, SK)   Mawlid al-Nabi
                  November 19–24            (Muhammad’s Birthday)                                            Full Moon

25                26                        27                      28                       29              30

                                                                                                                                    Want a closer look?
                                                                                                                                   Check out our cooking
                                                                                                                                         videos at
                                                                                             Last Quarter                              MILKCALENDAR.CA
Mi l e-Hi gh

                        CHOCOLATE
                                               PUDDING PIE

WHO CAN RESIST A CLASSIC PUDDING PIE’S CREAMY,                                                          Prep: 15 min | Bake: 8 min | Cook: 5 min
CHOCOLATEY GOODNESS?                                                                                    Refrigerate: 2 hours | Servings: 8

CRUST:                                         TOPPING:                                              gently and stir for 1 min. Add chocolate and
⅓ cup (75 mL) unsalted butter                  1½ cups (375 mL) 35% cream                            butter. Stir until melted. Stir in vanilla. Turn into
1½ cups (375 mL) chocolate cookie or           2 tbsp (30 mL) granulated sugar                       slightly cooled pie shell. Refrigerate for 2 hours
graham wafer crumbs                            1 tsp (5 mL) vanilla                                  or until cold and set. (3) Topping: Beat cream
                                               Coarsely grated chocolate (optional)                  with sugar and vanilla until stiff peaks form.
FILLING:                                                                                             Spoon onto chilled pie. Swirl. Grate chocolate
¼ cup (60 mL) unsweetened cocoa powder         (1) Preheat oven to 375°F (190°C). Crust: Melt        over top if using. Refrigerate until ready to eat.
¼ cup (60 mL) granulated sugar                 butter in a medium saucepan set over medium-          Best eaten within a day of making.
¼ cup (60 mL) cornstarch                       low heat. Remove from heat; stir in crumbs.
¼ tsp (1 mL) salt                              Turn into a 9-inch (23 cm) shallow glass pie plate.   VARIATION: For a fancier version of this pie,
1 egg, lightly beaten                          Press evenly up sides and on bottom of pie plate.     use a 9-inch (23 cm) fluted tart pan with removable
2½ cups (625 mL) milk                          Bake for 8 min in centre of preheated oven until      bottom. Garnish with gooseberries, cherries and
¾ cup (175 mL) finely chopped bittersweet or   set. (2) Filling: In a medium saucepan, whisk         chocolate curls.
semisweet chocolate, about 3 oz (90 g)         cocoa with sugar, cornstarch and salt. Whisk in
2 tbsp (30 mL) unsalted butter                 egg as best as you can; add milk. Continue to
1 tbsp (15 mL) vanilla                         whisk until smooth and no lumps remain.               PER SERVING: Energy: 477 Calories
                                               Set over medium heat. Stirring continuously,          Protein: 7 g | Carbohydrate: 39 g
                                               bring to a boil, about 3 to 5 min. Filling will       Fat: 34 g | Fibre: 2.2 g | Sodium: 191 mg
                                               thicken and bubble. Reduce heat to low; simmer        Calcium: 147 mg
DECEMBER 2018
     SUNDAY                     MONDAY           T UE SDAY    W EDNE SDAY       THURSDAY         FRIDAY               S AT URDAY

                                                                                                                 1

     For more delicious
     milk recipes, visit
     MILKCALENDAR.CA

2                          3                4                5              6              7                     8

Hanukkah Begins                                                                            New Moon

9                          10               11               12             13             14                    15

                           Hanukkah Ends                                                                         First Quarter

16                         17               18               19             20             21                    22

                                                                                           First Day of Winter   Full Moon

23                         24               25               26             27             28                    29

                                            Christmas Day    Boxing Day                                          Last Quarter

30                         31
DÉCEMBRE 2017                                                   de bouillon de poulet ou de légumes sans sel ajouté
                                                                ou ordinaire
                                                                                                                                 incorporer graduellement le lait. En brassant, porter
                                                                                                                                 à ébullition. Remuer fréquemment jusqu’à ce que la
PIZZA FESTIVE AUX FRUITS DE MER                                 1 c. à soupe (15 ml) de moutarde de Dijon à l’ancienne           préparation ait la consistance d’une sauce, soit environ
                                                                1 tasse (250 ml) de lait                                         4 minutes. Ajouter le persil. (5) Déposer le steak sur une
CETTE PIZZA A L’AIR DÉCADENTE (ET ELLE L’EST                    Poivre fraîchement moulu                                         planche à découper et laisser reposer 5 minutes. Trancher
UN PEU), MAIS QUE VOUS LA SERVIEZ EN PLAT                       Sel (facultatif)                                                 finement la viande dans le sens contraire des fibres. Servir
PRINCIPAL ACCOMPAGNÉE D’UNE SALADE                              ¼ tasse (60 ml) d’aneth frais, haché grossièrement               avec la sauce aux champignons.
VERTE OU EN FORMAT HORS-D’ŒUVRE, ELLE                           Sumac moulu ou zeste de citron râpé grossièrement
SERA TOUT SIMPLEMENT PARFAITE.                                  (facultatif)                                                     TRUC CUISINE : Recherchez ces coupes de bœuf
                                                                                                                                 savoureuses, que vous trouverez dans certaines
Préparation : 20 minutes | Cuisson : 5 minutes                  (1) Préchauffer le four à 425 °F (220 °C). Défaire le            épiceries et chez certains bouchers. Laissez tomber les
Cuisson au four : 18 minutes | Portions : 8                     chou-fleur en fleurons de taille moyenne. Déposer les            devinettes; utilisez toujours un thermomètre à viande.
                                                                morceaux de chou-fleur sur une grande plaque à biscuits.
2 feuilles de pâte feuilletée surgelée, dégelée                 Ajouter les carottes; verser le beurre fondu sur les             PAR PORTION : Énergie : 299 calories
(un paquet de 450 g)                                            légumes et mélanger pour les enrober. Rôtir au four de 20        Protéines : 33 g | Glucides : 10 g | Matières grasses : 15 g
¾ tasse (175 ml) de petites crevettes                           à 30 minutes, en prenant soin de retourner les morceaux          Fibres : 1,6 g | Sodium : 352 mg | Calcium : 122 mg
(150 à 200 unités par livre) cuites, dégelées au besoin         à la mi-cuisson, jusqu’à ce que les légumes soient tendres.
¾ tasse (175 ml) de petits pétoncles                            Réserver environ ½ tasse (125 ml) de fleurons. Les couper
(100 à 150 unités par livre) crus, dégelés au besoin            en petits morceaux pour garnir la soupe. (2) Entre-temps,
2 c. à soupe (30 ml) de beurre                                  déposer l’oignon, l’ail, le thym et la feuille de laurier dans   MAI
1 gousse d’ail, émincée                                         une grande casserole. Recouvrir d’environ 1 tasse
2 c. à soupe (30 ml) de farine tout usage                       (250 ml) de bouillon. Laisser mijoter 5 minutes ou jusqu’à       FARFALLES NIÇOISES PRINTANIÈRES
½ c. à thé (2 ml) de feuilles de thym séché                     ce que l’oignon soit tendre. Ajouter les morceaux de
¼ c. à thé (1 ml) de sel                                        chou-fleur et de carotte rôtis, le reste du bouillon et la       CE REPAS AU GOÛT FRAIS ET FACILE À
1 tasse (250 ml) de lait                                        moutarde de Dijon. Laisser mijoter de 7 à 10 minutes ou          PRÉPARER POURRAIT BIEN DEVENIR VOTRE
Un paquet de 70 g de saumon fumé, dégelé au besoin              jusqu’à ce que les légumes soient très tendres. Incorporer       PLAT DE PÂTES PRÉFÉRÉ.
½ poivron rouge                                                 le lait. Retirer la feuille de laurier. (3) Laisser la soupe
1 ½ tasse (375 ml) de Mozzarella canadienne râpée               refroidir légèrement. Réduire la préparation en purée,           Préparation : 10 minutes | Cuisson : 10 minutes
¼ tasse (60 ml) d’oignon rouge tranché finement                 en plusieurs lots au besoin, jusqu’à l’obtention d’une           Portions : 4
Micropousses (facultatif)                                       consistance lisse. Remettre la soupe dans la casserole.
                                                                Assaisonner avec du poivre et du sel au besoin.                  ½ paquet de 450 g, soit environ 3 ½ tasses (875 ml),
(1) Préchauffer le four à 425 °F (220 °C). Dérouler les         Au moment de servir, garnir de petits fleurons de                de farfalles
feuilles de pâte et les placer l’une à côté de l’autre (en      chou-fleur, d’aneth et de sumac ou de zeste de citron.           2 tasses (500 ml) de morceaux d’asperges de 2 po (5 cm)
les superposant légèrement pour former une croûte de                                                                             1 citron
pizza), de façon à ce qu’elles puissent être placées sur une    TRUC CUISINE : Cette recette donne un potage                     1 tasse (250 ml) de yogourt nature de type grec ou balkan
grande plaque à biscuits recouverte de papier parchemin.        consistant qui, selon vos goûts, peut être délayé en             2 gousses d’ail, émincées
Presser sur la bande de pâte superposée afin que les            ajoutant du lait.                                                1 tasse (250 ml) de tomates cerises multicolores,
feuilles adhèrent l’une à l’autre. À l’aide d’une fourchette,                                                                    coupées en deux
percer des trous sur toute la surface de la croûte. Replier     PAR PORTION : Énergie : 100 calories                             ⅓ tasse (75 ml) de ciboulette fraîche ciselée
½ po (1 cm) de pâte le long de la bordure extérieure de         Protéines : 7 g | Glucides : 12 g | Matières grasses : 4 g       ¼ tasse (60 ml) d’olives Kalamata dénoyautées et
la croûte et presser pour former un rebord. Réfrigérer          Fibres : 2,8 g | Sodium : 128 mg | Calcium : 92 mg               hachées finement
jusqu’au moment de l’utilisation. (2) Avec les mains,                                                                            2 conserves (de 170 g chacune) de thon en morceaux,
au-dessus d’un évier, presser les crevettes et les pétoncles                                                                     préférablement à teneur réduite en sodium, bien égoutté
pour éliminer l’excédent d’eau. Déposer les fruits de
mer entre des feuilles de papier absorbant, puis presser        MARS                                                             (1) Porter une grande casserole d’eau salée à ébullition.
                                                                                                                                 Quand l’eau bout, ajouter les pâtes et les cuire
légèrement de nouveau. (3) Faire fondre le beurre dans
une casserole de taille moyenne à feu moyen. Ajouter l’ail      CHILI RUSTIQUE AUX LÉGUMES                                       conformément aux directives de l’emballage ou jusqu’à
et cuire 1 minute. Saupoudrer de farine, de thym et de                                                                           ce qu’elles soient al dente, soit de 9 à 11 minutes.
sel; fouetter. Ajouter graduellement le lait en fouettant.      AVOUONS-LE, CE SONT LES                                          Ajouter les asperges 2 minutes avant la fin de la cuisson.
Porter à ébullition, puis baisser le feu. Fouetter pendant      ASSAISONNEMENTS QUI DONNENT TOUTE                                Bien égoutter. (2) Râper finement le zeste du citron
2 minutes ou jusqu’à ce que la sauce soit lisse et épaisse.     SA PERSONNALITÉ À UN CHILI, ET CELUI-CI                          et presser 3 c. à soupe (45 ml) de jus dans un grand
Verser dans un bol et réfrigérer. (4) Trancher le saumon        EST PARTICULIÈREMENT SAVOUREUX!                                  bol. Incorporer le yogourt et l’ail; mélanger. Ajouter
sur la largeur. Couper le poivron rouge en morceaux de          SERVEZ-LE AVEC DES MORCEAUX D’AVOCAT,                            les tomates, la ciboulette et les olives. (3) Verser les
½ po (1 cm). Sortir la pâte du réfrigérateur. Recouvrir         DU CHEDDAR RÂPÉ ET DU YOGOURT                                    pâtes et les asperges dans le bol. Incorporer le thon en
d’une mince couche de sauce au lait. Saupoudrer de              NATURE OU DE LA CRÈME SURE.                                      essayant de laisser de gros morceaux.
la moitié de la Mozzarella. Garnir de poivron rouge et
d’oignon. Ajouter les crevettes, les pétoncles, le saumon       Préparation : 15 minutes | Cuisson : 35 minutes                  VARIANTE : Remplacez le thon par du saumon et les
fumé et le reste du fromage. (5) Cuire au four 18 minutes       Portions : 8                                                     asperges par des haricots.
ou jusqu’à ce que la pizza soit doré foncé. Laisser reposer
5 minutes avant de trancher. Garnir de micropousses.            1 petite courgette                                               PAR PORTION : Énergie : 363 calories
                                                                ½ courge musquée                                                 Protéines : 32 g | Glucides : 51 g | Matières grasses : 4 g
TRUC CUISINE : Il est très important de bien éponger            2 poivrons (1 rouge et 1 jaune), parés et épépinés               Fibres : 4,1 g | Sodium : 300 mg | Calcium : 133 mg
les fruits de mer pour éviter de détremper la pâte à pizza.     1 c. à soupe (15 ml) de beurre
                                                                1 oignon, haché
                                                                2 gousses d’ail, émincées
PAR PORTION : Énergie : 459 calories
Protéines : 16 g | Glucides : 30 g | Matières grasses : 30 g    1 piment jalapeño, épépiné et haché finement                     JUIN
Fibres : 1,2 g | Sodium : 571 mg | Calcium : 166 mg             3 c. à soupe (45 ml) de poudre de chili                          SOUVLAKIS DE PORC ET
                                                                1 c. à soupe (15 ml) de feuilles d’origan séché                  BROCHETTES DE POIVRON
                                                                1 c. à thé (5 ml) de cumin                                       ET HALLOUMI
                                                                ½ c. à thé (2 ml) de sel
                                                                ¼ c. à thé (1 ml) de piment de Cayenne
                                                                                                                                 QUI N’AIME PAS LES SAVEURS FRAÎCHES ET
                                                                2 feuilles de laurier
                                                                                                                                 AUTHENTIQUES DE LA CUISINE GRECQUE?
                                                                2 conserves (28 oz ou 796 ml) de tomates en dés
                                                                2 conserves (19 oz ou 540 ml) de haricots mélangés,
                                                                                                                                 Préparation : 15 minutes | Marinade : 2 heures
                                                                égouttés et rincés
                                                                                                                                 Cuisson sur le gril : 10 minutes | Portions : 4
JANVIER                                                        2 c. à soupe (30 ml) de farine tout usage
                                                               1 tasse (250 ml) de lait
                                                                                                                                  PORC :
                                                                                                                                  1 filet de porc d’environ 1 lb (500 g)
GRATIN CONSISTANT AUX                                          1 tasse (250 ml) de maïs surgelé                                   ¼ tasse (60 ml) de jus de citron
PATATES DOUCES                                                 ½ tasse (125 ml) de coriandre fraîche hachée                       2 grosses gousses d’ail, émincées
                                                                                                                                  2 c. à thé (10 ml) de feuilles d’origan séché
CE PLAT D’ACCOMPAGNEMENT                                       (1) Couper la courgette en morceaux de ½ à 1 po (1 à               Poivre fraîchement moulu
POLYVALENT SE MARIE AVEC PRESQUE                               2,5 cm). Couper la courge musquée et les poivrons pour             ¼ c. à thé (1 ml) de sel
TOUT, DES SAUCISSES EN PASSANT PAR                             obtenir des morceaux d’environ la même taille que ceux             1 poivron jaune ou orange, paré, épépiné et coupé en
VOTRE RÔTI FAVORI.                                             de la courgette. Dans une grande casserole, faire fondre           morceaux de la taille d’une bouchée
                                                               le beurre à feu moyen. Ajouter l’oignon, l’ail et le piment
Préparation : 15 minutes | Cuisson : 5 minutes                 jalapeño. Cuire 3 minutes ou jusqu’à ce que l’oignon               TZATZIKI :
Cuisson au four : 45 minutes | Portions : 8 à 10               commence à ramollir. Incorporer les assaisonnements                ½ tasse (125 ml) de concombre anglais,
                                                               et les feuilles de laurier. Ajouter les morceaux de courge,        non pelé et râpé grossièrement
2 patates douces de taille moyenne,                            de courgette et de poivron. Incorporer les tomates et les          ½ tasse (125 ml) de yogourt nature,
pour un total d’environ 1 ½ lb (750 g)                         haricots; mélanger. Couvrir, porter à ébullition et remuer         préférablement de type grec ou balkan
2 c. à soupe (30 ml) de beurre                                 à l’occasion. Baisser le feu et laisser mijoter 20 minutes,        2 c. à thé (10 ml) de jus de citron
1 grosse gousse d’ail, émincée                                 en remuant de temps à autre. (2) À l’aide d’un fouet,              1 gousse d’ail, émincée
½ c. à thé (2 ml) de sel                                       combiner la farine et le lait. Incorporer graduellement au         ¼ c. à thé (1 ml) de sel
2 c. à soupe (30 ml) de farine tout usage                      chili. Laisser mijoter, à découvert, en remuant à l’occasion,      2 c. à soupe (30 ml) de menthe fraîche hachée finement
2 tasses (500 ml) ou un contenant de 473 ml                    pendant 10 minutes ou jusqu’à ce que la préparation                (facultatif)
de crème 15 % ou 18 %                                          ait atteint la consistance désirée. Retirer les feuilles de
2 c. à soupe (30 ml) de thym frais haché (facultatif)          laurier. Ajouter le maïs et la coriandre.                          BROCHETTES DE POIVRON ROUGE
½ tasse (125 ml) de Cheddar fort canadien râpé                                                                                    ET HALLOUMI :
                                                               VARIANTE : Le piquant de ce chili conviendra à tous                2 tranches de Halloumi canadien de ½ po (1 cm)
(1) Préchauffer le four à 375 °F (190 °C). (2) Peler les       les membres de votre famille. Pour un plat plus relevé,            d’épaisseur
patates douces et les couper sur la largeur en tranches        optez pour une conserve de piments chili en sauce                  1 poivron rouge, paré, épépiné et coupé en morceaux de
d’au plus 1/8 po (0,3 cm). Dans une casserole de taille        adobo, que vous trouverez dans la plupart des épiceries.           la taille d’une bouchée
moyenne, faire fondre le beurre à feu moyen; ajouter l’ail                                                                        8 brochettes de taille moyenne
et le sel. Remuer pendant 1 minute. Incorporer la farine       PAR PORTION : Énergie : 247 calories
et mélanger au fouet jusqu’à ce que les ingrédients            Protéines : 11 g | Glucides : 44 g | Matières grasses : 5 g        (1) Porc : Couper le porc en gros morceaux d’environ
soient bien combinés. Ajouter graduellement la crème,          Fibres : 12,7 g | Sodium : 618 mg | Calcium : 190 mg               1 ½ po (4 cm). Déposer la viande dans un bol de taille
puis fouetter jusqu’à ce que les ingrédients soient bien                                                                          moyenne. Ajouter le jus de citron, l’ail, l’origan et le
combinés. Porter à ébullition, en fouettant à l’occasion                                                                          poivre; remuer pour bien combiner les ingrédients.
jusqu’à ce que la sauce épaississe, soit de 2 à 3 minutes.                                                                        Couvrir et réfrigérer au moins 2 heures, mais
(3) Disposer la moitié des patates dans un plat de cuisson     AVRIL                                                              préférablement toute une nuit. (2) Tzatziki : Avec les
de 8 x 8 po (20 x 20 cm). Saupoudrer de la moitié du                                                                              mains, presser le concombre râpé pour en extraire
thym. Garnir de la moitié de la sauce à la crème. Répéter      STEAK AUX CHAMPIGNONS                                              l’eau. Mettre le concombre dans un bol, puis ajouter
le processus avec le reste des patates, puis verser le reste   MÉLANGÉS À PARTAGER EN FAMILLE                                     le yogourt, le jus de citron, l’ail, le sel et la menthe.
de la sauce à la crème. Appuyer sur les patates pour                                                                              Mélanger. Réfrigérer jusqu’au moment de l’utilisation.
égaliser les couches et les enrober de crème. Recouvrir        CETTE RECETTE DE STEAK ÉCONOMIQUE                                  (3) Brochettes de poivron rouge et Halloumi : Juste
le plat de cuisson de papier d’aluminium. Cuire au four        ET SAVOUREUSE À SOUHAIT SE MARIE                                   avant de les déposer sur le gril, préparer les brochettes
30 minutes. (4) Saupoudrer du fromage Cheddar et               PARFAITEMENT AVEC LES CHAMPIGNONS                                  en coupant les tranches de Halloumi en morceaux de la
du thym restant. Cuire au four à découvert pendant             LOCAUX OFFERTS TOUTE L’ANNÉE.                                      taille d’une bouchée (vous aurez besoin de 8 morceaux).
15 minutes jusqu’à ce que la préparation bouillonne et                                                                            De façon aléatoire, enfiler le Halloumi sur 4 des
que le dessus du gratin soit doré foncé. Laisser reposer       Préparation : 15 minutes | Cuisson : 15 minutes                    brochettes en alternant avec les morceaux de poivron
10 minutes.                                                    Portions : 4                                                       rouge. (4) Huiler la grille et préchauffer le barbecue à
                                                                                                                                  feu moyen-élevé. Retirer le porc de la marinade, puis
VARIANTE : Utilisez une combinaison de pommes de               1 lb (500 g) de steak à griller (culotte ou onglet) de 2 po        enfiler les morceaux de viande sur les 4 brochettes
terre Yukon Gold et de patates douces.                         (5 cm) d’épaisseur ou de triangle de bas de surlonge               restantes, en alternant avec les morceaux de poivron
                                                               ½ c. à thé (2 ml) de sel, divisé                                   orange. Saupoudrer de sel. Cuire sur le barbecue
PAR PORTION : Énergie : 163 calories                           Poivre fraîchement moulu                                           pendant 10 minutes, en retournant les brochettes à
Protéines : 3 g | Glucides : 8 g | Matières grasses : 13 g     2 c. à soupe (30 ml) de beurre, divisé                             l’occasion et en les badigeonnant de marinade, jusqu’à
Fibres : 0,8 g | Sodium : 179 mg | Calcium : 93 mg             1 lb (500 g) de champignons mélangés, tranchés                     ce qu’elles soient bien cuites. Mettre les brochettes de
                                                               1 c. à thé (5 ml) de feuilles de thym séché                        Halloumi sur le gril 3 minutes avant la fin de la cuisson
                                                               2 gousses d’ail, émincées                                          du porc. Les retourner de temps en temps jusqu’à ce
                                                               1 c. à thé (5 ml) de sauce Worcestershire                          que les poivrons et le Halloumi soient grillés. Servir les
FÉVRIER                                                        1 c. à soupe (15 ml) de farine tout usage
                                                               1 tasse (250 ml) de lait
                                                                                                                                  brochettes nappées ou accompagnées de tzatziki.
POTAGE DE CHOU-FLEUR RÔTI                                      ¼ tasse (60 ml) de persil frais haché                              TRUC CUISINE : Si vous utilisez des brochettes en
AU FOUR                                                                                                                           bois, faites-les préalablement tremper dans de l’eau pour
                                                               (1) Préchauffer le four à 425 °F (220 °C). Faire des               éviter qu’elles brûlent. Puisque tous les barbecues sont
LES LÉGUMES RÔTIS DONNENT À CETTE                              incisions sur le dessus du steak, puis l’assaisonner de ¼ c.       différents, les temps de cuisson mentionnés ne sont que
SOUPE UNE SAVEUR ÉTONNAMMENT                                   à thé (1 ml) chacun de sel et de poivre. (2) À feu moyen-          des repères. Vérifiez donc la cuisson de la viande.
RELEVÉE QUI VOUS CHARMERA.                                     élevé, faire fondre 1 c. à soupe (15 ml) de beurre dans
                                                               une poêle allant au four. Ajouter le steak; saisir 2 minutes       PAR PORTION : Énergie : 233 calories
Préparation : 15 minutes | Rôtissage : 25 minutes              de chaque côté. Déposer la poêle au four et laisser la
                                                                                                                                  Protéines : 34 g | Glucides : 8 g | Matières grasses : 7 g
Cuisson : 15 minutes | Portions : 6                            viande rôtir 10 minutes. Mesurer la température interne
                                                                                                                                  Fibres : 1,6 g | Sodium : 578 mg | Calcium : 171 mg
                                                               et, selon la coupe utilisée, laisser rôtir jusqu’à 10 minutes
1 chou-fleur de taille moyenne, soit environ 8 tasses (2 l)    supplémentaires (la température idéale pour une cuisson
1 carotte, hachée grossièrement,                               mi-saignante est de 140 °F/60 °C). Une fois le steak au
soit environ 1 tasse (250 ml)                                  repos, la température de la viande augmentera légèrement.
1 c. à soupe (15 ml) de beurre, fondu                          (3) Dans une grande poêle à frire, faire fondre la cuillerée à
1 oignon, haché                                                soupe (15 ml) de beurre restante à feu moyen. Ajouter les
2 gousses d’ail, émincées                                      champignons, le thym, l’ail, le ¼ c. à thé (1 ml) de sel restant
1 c. à thé (5 ml) de feuilles de thym séché                    et du poivre, au goût. Remuer fréquemment pendant 8
1 feuille de laurier                                           minutes ou jusqu’à ce que les champignons s’attendrissent.
Un contenant de 900 ml à 1 l, soit environ 4 tasses,           Incorporer la sauce Worcestershire. (4) Ajouter la farine;
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