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Tasty recipes for quinoa salad, carrot lentil soup, tangy yogurt mousse

Here are some recipes featuring nutritious wholesome ingredients created by the Registered Dietitians at Dairy Farmers of Canada.

Quinoa, Spinach and Berry Salad

This fresh salad makes it easy to enjoy whole grains, dark leafy greens and milk products. Cook quinoa in milk for a nutrition boost.

Prepare the ingredients the night before, then pack the cooked quinoa in a lunch container and tote the rest of the ingredients separately to combine just before eating.

You can substitute other fresh berries, sliced peaches, oranges or pears for the strawberries.

Preparation: 10 minutes

Cooking: 25 minutes

175 ml (3/4 cup) quinoa

15 ml (1 tbsp) all-purpose flour

250 ml (1 cup) 1 per cent milk

125 ml (1/2 cup) water

5 ml (1 tsp) grated orange zest

1 l (4 cups) packed baby spinach (about 125 g/4 oz)

500 ml (2 cups) sliced strawberries

100 g (3 1/2 oz) lower-fat Swiss or brick cheese, diced, or 75 g (2 1/2 oz) regular Swiss or brick cheese, diced

50 ml (1/4 cup) freshly squeezed orange juice

Pepper, to taste

In a fine mesh sieve, rinse quinoa well under cold running water. Drain and set aside.

Whisk flour into milk and pour into a deep saucepan. Add water and bring to a gentle boil over medium heat, stirring often. Stir in quinoa and return to a boil, stirring. Reduce heat to low, cover and simmer for 20 minutes or until quinoa is tender and most of the liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Transfer to a bowl, add orange zest, fluff with a fork and let cool. (Refrigerate until chilled or for up to 1 day, if desired.)

Using a fork, toss spinach with quinoa. Gently stir in strawberries, cheese and orange juice. Divide onto plates and season with pepper.

Makes 4 servings.

Number of servings of milk products: 3/4

Nutritional information per serving: 261 calories; 15 g protein; 35 g carbohydrate; 8 g fat; 4.7 g fibre; 119 mg sodium; 377 mg calcium.

———

Carrot Lentil Soup

This soup makes a satisfying lunch. Red lentils cook quickly and easily and milk provides a nice texture and flavour, says registered dietitian Sue Mah.

Preparation: 10 minutes

Cooking: 25 minutes

10 ml (2 tsp) vegetable oil

2 large carrots, diced

1 onion, finely chopped

1 clove garlic, minced

1 ml (1/4 tsp) dried rosemary or thyme, crushed

250 ml (1 cup) dried red lentils, rinsed and drained

750 ml (3 cups) water

15 ml (1 tbsp) all-purpose flour

500 ml (2 cups) 1 per cent milk

30 ml (2 tbsp) freshly squeezed lemon juice or wine

30 ml (2 tbsp) thinly sliced fresh basil

30 ml (2 tbsp) green onions

Pepper, to taste

In a pot, heat oil over medium heat. Saute carrots, onion, garlic and rosemary for about 5 minutes or until onion is softened. Stir in lentils and water; cover and bring to a boil. Reduce heat to medium-low and boil gently, covered, for 15 minutes or until lentils and carrots are soft.

Whisk flour into milk and gradually stir into pot; increase heat to medium. Simmer, stirring, for about 3 minutes, until slightly thickened (do not let boil). Stir in lemon juice and and season with pepper. Ladle into bowls and serve sprinkled with basil and green onions.

Makes 4 servings.

Number of servings of milk products: 1/2

Nutritional information per serving: 198 calories; 9 g protein; 36 g carbohydrate; 3 g fat; 1.9 g fibre; 90 mg sodium; 246 mg calcium.

———

Orange Chocolate Yogurt Mousse

This mousse made with yogurt is an easy way to add a sweet and tangy touch to a weekday lunch.

To make this a semi-freddo (partially frozen) dessert, use freezer-safe serving bowls and freeze the mousse for about 4 hours, or freeze solid and transfer to the refrigerator 1 hour before serving.

Preparation: 15 minutes

Cooling: 3 hours

10 ml (2 tsp) unflavoured gelatin powder

150 ml (2/3 cup) unsweetened orange juice

75 ml (1/3 cup) granulated sugar

30 ml (2 tbsp) unsweetened cocoa powder

500 ml (2 cups) 2 per cent plain yogurt

1 orange, peeled, halved and sliced

15 ml (1 tbsp) shaved dark chocolate

In a small saucepan, sprinkle gelatin over orange juice; let stand for 5 minutes until gelatin is softened. In a small bowl, combine sugar and cocoa powder, breaking up any lumps of cocoa. Whisk cocoa mixture into saucepan and heat over medium-low heat, stirring constantly, for 2 to 3 minutes or until gelatin is dissolved. Pour into a medium heatproof bowl, cover and refrigerate for about 1 hour or until almost set.

Using an electric mixer, beat gelatin until light and foamy. Beat in yogurt, just until blended. Pour into individual serving bowls, cover and refrigerate for about 2 hours or until set, or for up to 1 day.

To serve, garnish each bowl with orange slices and shaved chocolate.

Makes 4 servings.

Number of servings of milk products: 3/4

Nutritional information per serving: 198 calories; 9 g protein; 36 g carbohydrate; 3 g fat; 1.9 g fibre; 90 mg sodium; 246 mg calcium.

Source: Created by the Registered Dietitians at Dairy Farmers of Canada.

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