Favourite family recipes from the 2015 Milk Calendar

Citrus Kale & Avocado Salad

Usually high-fibre kale is served cooked, but why not try it in a salad? Kale's sturdy leaves contrast beautifully with the creamy avocado, and the sweetness of the orange balances the tang of the Feta.

Dressing:

• 1 cup (250 mL) milk
• 1/2 cup (125 mL) plain Greek yogurt
• 2 tbsp (30 mL) Dijon mustard
• 1 tbsp (15 mL) freshly squeezed lemon juice
• 2 tsp (10 mL) liquid honey
• 1 clove garlic, minced
• 1/2 tsp (2 mL) each salt and pepper
• 1/2 cup (125 mL) snipped chives (optional)

Salad:

• 1 small bunch of kale
• 1 seedless orange, peeled and cut into segments
• 1/3 cup (75 mL) almonds, coarsely chopped
• 1/2 cup (125 mL) crumbled Canadian Feta
• 1 ripe but firm avocado, peeled and cut into cubes

• Dressing: In a medium bowl, whisk milk with yogurt, mustard, lemon juice, honey, garlic, salt and pepper. Stir in chives, if using.
• Salad: Trim kale by cutting out and discarding tough ribs of leaves. Stack leaves, then slice crosswise into strips about 1-1/4-inches (3 cm) wide, for about 10 cups (2.5 L). Place kale in serving bowl. Add orange segments, almonds and Feta. Gently toss. Drizzle with about 1 cup (250 mL) dressing. Gently toss in avocado. Refrigerate remaining dressing up to 2 days.
• Cooking tip: For even more flavour, toast almonds for a couple of minutes in a skillet over medium heat until fragrant.

• Preparation time: 15 minutes
• Yield: 6 to 8 servings

Nutritional Information:

• Energy: 140 Calories
• Protein: 6 g
• Carbohydrate: 11 g
• Fat: 9 g
• Fibre: 3.4 g
• Sodium: 273 mg
• Calcium: 150 mg

Taco Supper Bake

Surprise the family with yummy tacos all rolled into a delicious casserole.

• 1 tbsp (15 mL) butter
• 1 lb (450 g) ground chicken
• 1/2 small onion, finely chopped
• 1 red pepper, finely diced
• 1 to 2 tbsp (15 to 30 mL) chili powder
• 2 tsp (10 mL) dried oregano
• 1/2 tsp (2 mL) salt
• 19-oz (540 mL) can black beans, rinsed and drained
• 1 cup (250 mL) frozen corn
• 1/2 cup (125 mL) salsa
• 1 cup (250 mL) milk
• 2 tbsp (30 mL) all-purpose flour
• 2 cups (500 mL) grated Canadian Cheddar, divided
• 1 cup (250 mL) tortilla chips, barely crushed

• Preheat oven to 400°F (200°C). In a large skillet, melt butter over medium-high heat; cook chicken with onion, red pepper, chili powder to taste, oregano and salt, using a fork to break up meat, for about 5 min or until chicken is cooked through. Stir in beans, corn and salsa. Whisk milk with flour. Gradually stir milk mixture into chicken mixture. Bring to a boil, then stir frequently for 2 min.
• Remove from heat; stir in 1 cup (250 mL) of the cheese. Transfer into an 8-inch (2 L) square dish.
• Sprinkle chicken with tortilla chips then remaining cheese. Bake for 10 min or just until cheese is melted. Let stand for 5 min before serving. Scoop out into bowls. Serve with additional salsa, sour cream and guacamole.
• Variation: If you like spicy food, stir in or serve with hot pepper sauce.
• Tip of the month: Take a few minutes on the weekend to plan your week's dinners so you won't have to make last-minute decisions, while ensuring that each dinner includes a well-balanced array of all food groups.

• Preparation time: 15 minutes
• Cooking time: 20 minutes
• Yield: 4 to 6 servings

Nutritional Information:

• Energy: 486 Calories
• Protein: 33 g
• Carbohydrate: 35 g
• Fat: 24 g
• Fibre: 8.9 g
• Sodium: 1004 mg
• Calcium: 392 mg

Mayan Chocolate Bundt Cake

The cinnamon, nutmeg and cayenne make it Mayan. The milk, butter and cocoa simply make it delicious.

Cake:

• 1-3/4 cups (425 mL) all-purpose flour
• 2 cups (500 mL) granulated sugar
• 3/4 cup (175 mL) unsweetened cocoa powder, sifted
• 1-1/2 tsp (7 mL) baking powder
• 1-1/2 tsp (7 mL) baking soda
• 1-1/4 tsp (6 mL) ground cinnamon
• 1/2 tsp (2 mL) ground nutmeg
• 1/4 tsp (1 mL) cayenne pepper
• 1/4 tsp (1 mL) salt
• 1 cup (250 mL) milk
• 1/2 cup (125 mL) unsalted butter, melted and cooled
• 2 eggs
• 2 tsp (10 mL) vanilla

Glaze:

• 1/4 cup (60 mL) unsweetened cocoa powder, sifted
• 3 tbsp (45 mL) granulated sugar
• 1 tbsp (15 mL) cornstarch
• 1/2 cup (125 mL) milk
• 1/4 cup (60 mL) corn syrup
• 1 tsp (5 mL) vanilla

Cake:

• Preheat oven to 350°F (180°C).
• Butter a 10-cup (2.5 L) Bundt pan.
• In a large bowl, whisk together flour, sugar, cocoa powder, baking powder, baking soda, cinnamon, nutmeg, cayenne and salt. In a medium bowl, whisk together milk, butter, eggs and vanilla.
• Pour the milk mixture over the dry ingredients, whisking until smooth (the batter is liquidy).
• Scrape into prepared pan. Bake for 35 to 40 min or until a cake tester inserted in centre comes out clean.
• Let cool in pan on rack for 20 min. Invert cake onto a rack set over a baking sheet to cool completely.

Glaze:

• Whisk together cocoa powder, sugar and cornstarch in a small saucepan.
• Whisk in milk and corn syrup.
• Whisking continuously, bring to a boil.
• Reduce heat and cook, whisking occasionally, for 30 sec until thickened.
• Whisk in vanilla.
• Pour over top of cake, letting excess drip down sides. Let cool.

• Prep: 15 min   Cook: 35 to 40 min    16 servings
• Per serving: 260 Cal. | 4 g Protein | 47 g Carb. | 8 g Fat | 2.3 g Fibre | 218 mg Sodium | 70 mg Calcium

• Variation: For a celebration cake, after you've iced the cake, top with chocolate curls.
• Cooking tip: For a higher cake, try using a smaller or different shaped Bundt pan and adjust baking time accordingly.
• Tip of the month: Don't forget that eating in a healthy way doesn't mean depriving yourself, but rather finding balance and pleasure in the foods you love.