Hot on the heels of World Milk Day on June 1, here are some delicious recipes that pack a nutritional punch thanks to dairy products.
Berry Breakfast Smoothie Bowls
Serves 2.
Ingredients:
½ cup ice cubes
2 frozen peeled bananas, sliced
1 cup natural yoghurt
¾ cup frozen berries
½ cup milk
1 tbsp chia seeds (optional)
2 tsp honey
½ cup oven-toasted fruit muesli
fresh blueberries, to serve
Method:
Blend or process the ice, banana, yoghurt, berries, milk, chia seeds and honey until smooth. Scrape down the sides of the blender, if required. Add an extra tablespoon or two of water if you need a little extra moisture in the blender to keep the ingredients moving. (This will depend on your blender).
Pour smoothie into two or three chilled bowls and top with muesli and fresh blueberries. Serve immediately.
Tips:
Stock your freezer with peeled bananas sealed in an airtight container or bag. They will keep for about four weeks.
If you don’t have frozen fruit, don’t worry, your smoothie bowl won’t be quite as thick. Try adding a few more ice cubes if you like.
Greek Lamb and Eggplant Pasta Bake
Serves 6.
Ingredients:
Red sauce:
1 tbsp oil
1 onion, finely chopped
500g minced lamb
¼ cup chopped flat-leaf parsley
1 clove garlic, crushed
1 tsp dried oregano
½ tsp ground cinnamon
¼ tsp sugar
salt and freshly ground black pepper, to taste
600g eggplant, cut into 2cm pieces
700ml bottle tomato passata
White sauce:
40g butter, chopped
¼ cup plain flour
¼ tsp nutmeg
2 cups milk
2 eggs
250g Greek-style natural yoghurt
½ cup grated parmesan cheese
For serving:
300g penne pasta, cooked and drained
Method:
Red sauce:
Heat oil in a large saucepan and cook the onion over medium heat for 3-4 minutes. Add lamb and cook over high heat, stirring to break up lumps for 5 minutes or until browned.
Stir in the parsley, garlic, oregano, cinnamon, sugar and seasonings and cook for 1-2 minutes. Add the eggplant and passata, cover and simmer for 30-40 minutes. Remove the lid and cook for a further 10 minutes until reduced slightly.
White sauce:
Melt the butter in a saucepan over medium heat, add the flour and nutmeg and cook, stirring, for 1-2 minutes without colouring. Whisk in the milk and then cook until smooth and thick, whisking continuously.
Remove from the heat and whisk in eggs, yoghurt and half the parmesan. Season with salt to taste.
Serving:
Combine half of the pasta with the red sauce and spoon into a lightly buttered 5 litre casserole dish. Combine the remaining pasta with the white sauce and spread over the lamb. Sprinkle with the remaining cheese.
Bake at 200°C for 25-30 minutes or until golden brown.
Chocolate Banana Milkshake
Serves 2.
Ingredients:
2 cups reduced-fat milk
200g tub reduced-fat vanilla yoghurt
1 ripe large banana
2 tbsp Milo
extra Milo, to garnish
Method:
Blend all ingredients until smooth. Divide evenly between 2 glasses and serve immediately sprinkled with extra Milo.
Chicken Bolognese Pasta Bake
Serves 4.
Ingredients:
olive oil spray
1 onion, chopped
500g lean chicken mince
1 medium carrot, grated
1 medium zucchini, grated
125g button mushrooms, finely chopped
220g tub baby bocconcini, drained
2 cups salt-reduced tomato pasta sauce
½ cup water
1 tsp sugar
freshly ground black pepper, to taste
400g short-cut pasta (such as macaroni, spirals, shells), cooked until al dente
375ml can reduced-fat evaporated milk
1 tbsp cornflour, dissolved in 1 tbsp cold water
1 cup grated reduced-fat cheddar cheese
Method:
Lightly spray a non-stick frypan with oil spray and heat over medium heat. Cook onion for 2-3 minutes or until lightly browned, add mince and cook for 5 minutes until golden brown and moisture has evaporated.
Stir in vegetables and continue cooking for a further 2-3 minutes or until vegetables are softened. Stir in pasta sauce and water and bring to the boil. Reduce heat and simmer for 5 minutes or until slightly thickened.
Stir sugar, bocconcini and pasta into the sauce and season to taste. Spoon mixture into a 30cm x 20cm baking dish or 4 individual oven-proof dishes.
Heat evaporated milk in a small saucepan until just boiling. Gradually whisk in cornflour paste and cook until just thickened. Stir in half the cheese and pour over the pasta. Sprinkle with remaining cheese.
Bake at 200°C for 30-40 minutes until golden brown and cool slightly before serving.
Tips:
If using large bocconcini, chop into bite-size pieces before stirring through the pasta.
Pasta bake can be assembled a day ahead and refrigerated until required.
Using evaporated milk adds even more calcium to this dish than using regular milk.