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Easy Ways to Include Milk Products

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Take a look at our meal-by-meal tips for including milk products in your every day diet.

If you’re not getting enough milk products every day, you’re not alone. But there are lots of easy and delicious ways to incorporate milk products into your already busy days...

Breakfast

  • Start your day with a delicious fruit smoothie made with milk or yogurt. Mix 1/2 cup (125 mL) fresh or frozen strawberries, peaches or banana chunks in a blender, with 1 cup (250 mL) milk, and 5 - 6 ice cubes. Blend for 20 seconds. Note: Omit the ice cubes if you are using frozen fruit.
  • Be sure to add 250 mL (1 cup) of milk to your cereal.
  • When preparing oatmeal, replace the water with 250 mL (1 cup) of milk.
  • Swap your regular coffee for a café latté, since the hint of milk you might add to regular coffee is far from the recommended serving of 250 mL (1 cup).
  • Include yogurt in your menu. Liven it up by adding fruit or cereal, or use it as a topping on your pancakes and waffles.
  • Mix 175 mL (3/4 cup) of yogurt with muesli or granola and a sliced banana.
  • Add cheese (Brie, Camembert, etc.) to the jam on your toast for a creamier, more nutritious breakfast.
  • Layer toast with 2 slices of your favourite cheese, add a slice of tomato, and a pinch of garlic salt. Broil till barely melted and enjoy.
  • In a blender, whip 1 cup (250 mL) plain or blueberry yogurt, 1 1/2 tbsp (25 mL) honey, and 1/2 cup (125 mL) blueberries until frothy. Serve chilled.
  • Have your coffee with more calcium! Dissolve 2 - 3 tsp (10 -15 mL) instant coffee and a bit of sugar into a little warm water, then stir into 1 cup (250 mL) of hot (or cold) milk. Whip with a wire whisk until foamy.
  • Mix yogurt, muesli, and almonds for a breakfast with a twist.

Lunch

  • Replace the juice box or soft drink with 250 mL (1 cup) of plain or chocolate milk.
  • Make room in your fridge to store lunch box items: slices of cheese or cheese sticks, single serving containers of yogurt, etc.
  • Enhance the nutritional value of your sandwiches, green salads and pasta by adding cheese.
  • Prepare your dressings or dips with yogurt.
  • Give plain yogurt an exotic touch by adding pieces of pineapple and coconut.
  • Combine chopped cucumber, dill, salt, and a spoonful of mayonnaise with plain yogurt. A delicious dip in an instant!
  • Place tuna, sliced tomatoes, and Canadian Swiss cheese on both halves of a roll. Broil open.
  • Over spinach, pour yogurt dressing made with 1/4 cup (60 mL) thawed frozen orange juice concentrate, 2 tbsp (30 mL) honey, 2 tsp (10 mL) poppy seeds, and 1 cup (250 mL) plain yogurt. Sprinkle with nuts.
  • Spread cooked chicken, some salsa, and bell peppers over a tortilla. Top with shredded cheese and wrap it up!
  • Place ham and cheese on French bread. Add a dollop of Dijon mustard for some zip.
  • Whisk up eggs with a bit of milk. Fry. When omelette is nearly done, add cooked veggies, some Swiss cheese, and let it melt!

Dinner

  • Get into the habit of adding grated cheese to your soups, pastas, salads, grilled vegetables, omelettes, etc.
  • As an appetizer, serve a warm Brie or Camembert with walnut bread or fresh cut vegetables.
  • Stir in a bit of skim milk powder to your cooking and baking. An excellent way to add calcium to all your dishes!
  • Enjoy a quick vegetable soup: simply purée cooked vegetables, add milk, seasonings and heat.
  • Top pita bread with pizza sauce, shrimp, chopped red pepper, cooked spinach, and Mozzarella cheese. Broil.
  • Finish your meal in style with a delicious piece of cheese served with fresh fruit (apple, pear, melon) or a glass of wine.
  • For dessert, enjoy a vanilla or rice pudding prepared with milk, or even just a few cookies with a 250 mL (1 cup) glass of milk.
  • Want to make only one serving of your favourite pudding? Take a 1 cup (250 mL) size (approx.) food container with a tight fitting lid, pour in 1/2 cup (125 mL) of milk and add 3 tbsp (45 mL) of your favourite powdered instant pudding. Cover and shake until thick. Let stand a few minutes then dig in. It’s child’s play!

Snacks

  • Add two containers of yogurt to your lunch box: one for your snack and the other for your lunch.
  • Prepare 50 g (1 1/2 oz) servings of cheese to take with you. Enjoy them with pieces of fresh fruit or vegetables.
  • Dip your raw vegetables in yogurt flavoured with pesto, curry, cumin, honey or mustard, etc.
  • Insert a wooden stir stick in individual containers of fresh cheese and freeze them to make delicious frozen snacks.
  • Spice up your plain yogurt with cinnamon, apple puree, maple syrup, raisins...
  • Opt for a yogurt drink to quench your thirst.
  • Drink 250 mL (1 cup) of hot milk flavoured with honey or cinnamon.
  • Dip fresh fruit in yogurt, then sprinkle with brown sugar or coconut.
  • For a deliciously simple snack, top plain or vanilla yogurt with any one or a combination of the following: cinnamon, applesauce, maple syrup, raisins or granola.
  • Add your favourite fruit to cottage cheese or yogurt and sprinkle with cinnamon.
  • A few hours before a meal, eating a protein snack like yogurt, milk or cheese can take the edge off your appetite and help prevent mealtime overeating.
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