MILK CALENDAR - Dairy Goodness
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Ori gi nal
The
MILK
CALENDAR
Twenty 2018 Eighteen
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.
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.”
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.”
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.”
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
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,
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)
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
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 mgJANUARY 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
Want a closer look?
Check out our cooking
videos at
Full Moon MILKCALENDAR.CAOVEN-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 pepperFEBRUARY 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.CA250 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 mgMARCH 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 MoonFAMILY-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 mgAPRIL 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.CASPRING
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 drainedMAY 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.CACANADIAN
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 preheatJUNE 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 MoonTasty
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 mgJULY 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.CAFresh 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 mgAUGUST 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.CAI 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 2015Super 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 mgSEPTEMBER 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
30Roasted
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 mgOCTOBER 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.CACOZY
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 inNOVEMBER 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.CAMi 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 mgDECEMBER 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 31DÉCEMBRE 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 : 4JANVIER 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;You can also read
