START AND END YOUR DAY WITH DAIRY
INTRODUCTION START AND END YOUR DAY WITH DAIRY The best thing about working in The Dairy Kitchen is seeing people enjoy what we create. I’m always amazed at how something as simple as a cheese toastie or a banana sundae has the ability to bring a smile to faces young and old. Dairy foods are an Australian favourite! However, you might be surprised to know that 8 out of 10 Australian adults don’t eat enough from the dairy food group (foods like milk, cheese, yogurt and alternatives) to meet their recommended serves. That’s why we’re calling on all Australians to ‘Start and End’ their day with dairy. Starting and ending every day with dairy is a simple action you can take to get you and your family well on the way to meeting your recommended serves from the dairy food group. Do you know how much is enough? It’s different for everyone, so make sure you check out how much you need. We hope you love this collection of recipes from The Dairy Kitchen and some of our Legendairy friends! There are scrumptious brekkie ideas from Michael Klim and AIS dietitian Louise Burke to start your day. End your day with a family favourite dinner from dairy farmer mum Rebekah Stock or a great afterschool snack from Amanda Voisey from Cooking for Busy Mums. Hope you’re hungry! Amanda
The Dairy Kitchen
Published by Dairy Australia Limited (hereafter, “Dairy Australia”). Whilst all reasonable efforts have been made to ensure the accuracy of the Start and End your Day with Dairy e-cookbook, use of the information contained herein is at one’s own risk. To the fullest extent permitted by Australian law, Dairy Australia disclaims all liability for any losses, costs, damages and the like sustained or incurred as a result of the use of, or reliance upon, the information contained herein, including, without limitation, liability stemming from reliance upon any part which may contain inadvertent errors, whether typographical or otherwise, or omissions of any kind. © Dairy Australia Limited 2015. All rights reserved.
CONTRIBUTORS MICHAEL KLIM Olympic Gold Medallist/ Businessman/Legendairy Ambassador
REBEKAH STOCK Dairy farmer mum
LOUISE BURKE Dietitian Australian Institute of Sport
AMANDA MENEGAZZO The Dairy Kitchen
AMANDA VOISEY Blogger: Cooking For Busy Mums
START YOUR DAY
PERFECT CHEDDAR SCRAMBLED EGGS WITH SPINACH SERVES 4 Preparation time: 10 minutes Cooking time: 10 minutes 6 eggs 1/2 cup milk 30g butter 400g baby spinach, washed 1/2 cup grated cheddar cheese, plus extra for serving 4 English muffins, split and toasted 2 tablespoons chopped fresh chives, forÂ serving
Lightly whisk eggs and milk in a small bowl and season to taste. Melt half the butter in a frypan over medium heat, add spinach and toss constantly until wilted. Remove and keep warm. Turn heat to medium-low, wipe out the frypan, add remaining butter and cook until foamy. Pour in egg mixture. Using a spatula, slowly push eggs across the frypan in one motion, wait a few seconds before pushing in the opposite direction. Continue to push and fold eggs until almost set. Remove from heat and fold in the cheese. Serve immediately on toasted muffins topped with spinach. Sprinkle with chives, extra cheese and pepper.
THE BEST IDEAS ARE THE SIMPLEST. "A HANDFUL OF GRATED CHEDDAR WILL
TRANSFORM YOUR USUAL SCRAMBLE.
ONLY RECIPE YOU’LL "EVERTHISNEEDIS THE FOR PANCAKES. THE
MEASUREMENTS ARE EASY TO REMEMBER AND CAN BE DOUBLED OR TRIPLED TO SUIT THE SIZE OF YOUR FAMILY.
BEST EVER PANCAKES SERVES 2 Preparation time: 15 minutes Cooking time: 15 minutes
heat until lots of bubbles form and begin to break. Flip pancake and cook on the other side until puffed and set. Repeat with remaining batter.
1 cup self-raising flour 1 tablespoon sugar 1 cup milk, plus extra if required 1 egg 1 tablespoon butter Berries, yogurt and maple syrup, to serve
Serve pancakes with your favourite yogurt, berries and a drizzle of honey or mapleÂ syrup.
Combine flour and sugar in a large bowl, make a well in the centre and whisk in milk and egg until well combined. Use extra milk to adjust the consistency of the batter to produce thinner pancakes if desired. Rest batter for 5 minutes. Melt butter in a large frypan and pour excess into the pancake mixture, briefly whisk to combine. Pour Âź cup pancake mixture into frypan, cook for 2-3 minutes on medium
VIDEO HOW-TO MAKE EASY YOGURT ICYPOLES Watch Amanda from The Dairy Kitchen make super easy yogurt icypoles. Watch video
BREAKFAST PARFAIT SERVES 4 Preparation time: 10 minutes
LOUISE BURKE Dietitian, Australian Institute of Sport I am a mother, a wife, an AIS Sports Dietitian and an athlete. In all of these roles, I love food and want to get the best out of it in terms of health and performance, but also enjoyment and practicality. Getting a good start to my busy day is important, because that’s when I get time to exercise. I need to tick off my own nutrition goals before tackling a day where I help other people meet theirs.
1 cup berry flavoured (or natural) yogurt 1 1/2 cups granola 1 cup custard 300g mixed berries 1 mango, peeled and chopped ½ cup toasted slivered almonds Layer half the ingredients in the order listed, into 4 glass tumblers. Layer the remaining ingredients into the glasses to form two layers. Serve immediately!
RICOTTA AND HONEY ON FRUIT TOAST Whether you’ve tried this winning combination before or you’re discovering it for the first time, ricotta spread on fruit toast is always a welcome moment of morning bliss! A great way to use up any leftover ricotta from making our tomato, ricotta and basil fettuccine! SERVES 4 Preparation time: 5 minutes Cooking time: 2 minutes 8 slices fruit bread 400g fresh ricotta cheese 400g fresh seasonal fruit, sliced (e.g. strawberries and bananas) 2 tablespoons honey
Mix ricotta in a small bowl until creamy and spreadable. Toast fruit bread and thickly spread with ricotta. Top with sliced fruit and drizzle with honey.
MORNING MUESLI SERVES 4 Preparation time: 15 minutes
MICHAEL KLIM Olympic Gold Medallist/Businessman/ Legendairy Ambassador Dairy was an important part of my diet throughout my swimming career, giving me essential nutrients my body needed for intense training and racing. It’s now a huge part of my family’s diet – I still love all things dairy and my three kids are mad for it.
MUESLI MIX 1 ½ cups rolled oats ½ cup natural almonds, roughly chopped ¼ cup sunflower seeds ¼ cup buckinis (buckwheat) 1 tablespoon chia seeds or flaxseed (linseed), or both ¼ cup gogi berries ½ teaspoon cinnamon TO SERVE 3/4 cup milk ¼ cup natural or your favourite flavoured yogurt Fresh seasonal fruit 1 teaspoon honey Mix all muesli ingredients together in an airtight container and seal until ready to use. To serve, pour milk over a serving of muesli, dollop with yogurt and fresh fruit, and drizzle with honey.
TRY IT YOUR WAY OR KEEP IT SIMPLE. "I SUGGEST DOUBLING THE RECIPE AND
KEEPING IT ON HAND IN THE PANTRY FOR A QUICK BREAKIE ON THE RUN.
VOLCANO BREAKFAST BUNS SERVES 4 Preparation time: 20 minutes Cooking time: 15 minutes + 10 minutes cooling time 4 wholegrain rolls 2 slices lean ham, cut in quarters 3/4 cup baby spinach leaves 4 eggs 3/4 cup grated cheddar cheese 1 tablespoon freshly chopped parsley (optional) paprika, for dusting (optional)
Cut the top third off the rolls and scoop out most of the bread. Line each roll with two pieces of ham and spinach leaves. Crack an egg into each roll and sprinkle with cheese, parsley andÂ paprika. Bake at 180Â°C for 15 minutes or until the rolls and cheese are golden. Rest for 10 minutes before serving (they can be very hot inside!).
A great weekend breakfast that kids can get involved in making, it also makes a great brunch snack to take along to weekend sports and picnics!
BERRY BREAKFAST SMOOTHIE BOWLS SERVES 2–3 Preparation time: 10 minutes
moisture in the blender to keep the ingredients moving. (This will depend on your blender).
1/2 cup ice cubes 2 frozen peeled bananas, sliced 1 cup reduced-fat natural yogurt 3/4 cup frozen berries 1/2 cup reduced-fat milk 1 tablespoon chia seeds (optional) 2 teaspoons honey 1/2 cup oven-toasted fruit muesli fresh blueberries, to serve
Pour smoothie into two or three chilled bowls and top with muesli and fresh blueberries. Serve immediately.
Blend or process the ice, banana, yogurt, 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
Stock your freezer with peeled bananas sealed in an airtight container or bag. They will keep for about 4 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.
A FRESH AND SIMPLE WAY TO "START THE DAY WITH DAIRY! THICK ENOUGH TO EAT WITH A SPOON. DELICIOUS, ICY, SUMMER FUN!
HOW MUCH IS ENOUGH? 8pm: Miss Six pours the last drop of milk into her cup. Panic ensues. There’s no milk for breakfast tomorrow. What am I going to put on the kids’ cereal? More importantly, what am I going to put in my coffee!?! Most of us love to wake up to dairy, and yogurt or cheese as an afterschool snack is a no-brainer. But did you know that 80% of Australian adults don’t actually consume their recommended daily requirements from the dairy food group? It might be a good time to take another look at your dairy consumption. What is a serve? How many serves do you need? An easy way to make sure you’re on your way to meeting your daily recommended serves is to remember to start and end every day with dairy.
Apart from being the most delicious way to start the day, here are some great reasons to start your day with dairy: • Dairy foods such as milk, cheese and yogurt provide a unique package of essential nutrients important for growth and development. • Children who incorporate dairy into their early morning routine consume on average an additional 29% more dairy foods for the remainder of the day, compared with those who don’t start the day with dairy1. • Dairy foods are low GI, which will help keep you fuller for longer. • Milk and yogurt are a good source of calcium for strong bones and teeth as part of a balanced diet.
For more information visit legendairy.com.au.
Whether it be the end of the school day, your gym workout, dinner or a sweet treat for dessert, ending the day with dairy is a great opportunity to get a serve into your day. Here are some great reasons to end with dairy: • A glass of milk after school gives kids energy and protein to tide them over until dinner time. • Finishing a meal with a cheese platter not only tastes great but the nutrients in cheese (including calcium, phosphorus and the protein casein) have been shown to help protect teeth against decay. • Swapping chocolate or cake at the end of the day for a yogurt with fruit gives a nutrient hit like no other. Plus, including dairy foods as part of a balanced diet is not linked with weight gain. • Milk helps you rehydrate, refuel and repair after exercise – there’s no more natural way to give your body what it needs.
1. Riley, M.D.; Baird, D.L.; Hendrie, G.A. Dairy Food at the First Occasion of Eating Is Important for Total Dairy Food Intake for Australian Children. Nutrients 2014, 6, 3878-3894 http://www.mdpi.com/2072-6643/6/9/3878
HOW MANY SERVES? Age (years)
No. of serves per day
Pregnant or breast feeding
2-3 girls and boys 4-8 boys
12-18 girls and boys
Adapted from: 2013 Australian Dietary Guidelines. The dairy food group includes milk cheese and yogurt and/or alternatives [1 cup (250ml) soy beverage or beverages made from rice or other cereals which contain at least 100mg calcium per 100ml].
ONE SERVE OF DAIRY IS EQUIVALENT TO:
OR milk 1 cup (250ml)
cheese 2 slices (40g)
OR yogurt 3⁄4 cup (200g)
ricotta 1/2 cup (120g)
END YOUR DAY
LAYERED WATERMELON AND YOGURT ICYPOLES MAKES 12 Preparation time: 10 minutes + 5 hours freezing time 1.4kg (1/4 whole) watermelon, cut into large chunks 1 ½ cups vanilla or natural yogurt Place the watermelon into a blender or food processor and blend until smooth. AMANDA VOISEY Blogger: Cooking For Busy Mums Cooking For Busy Mums was founded 4 months after my first son was born in February 2010 when I quickly realised that the meals my husband and I had become accustomed to were a thing of the past. Meals would have to be quick, simple and cost-effective and dinnertime made as hassle-free as possible.
Pour into 12 x ½ cup capacity icypole moulds, leaving about 1.5cm of space for the yogurt. Freeze until watermelon is just firm to touch. Top watermelon with yogurt and insert an icypole stick. Freeze for 3-4 hours or until completely set. Remove from the mould with a little running water on the outside, or the heat of your hand should do the trick!
THIS RECIPE COMBINES THE NATURAL FLAVOUR OF WATERMELON WITH THE GOODNESS OF THE YOGURT ALL IN ONE FUN ICE BLOCK THAT MY KIDS CAN'T GET ENOUGH OF.
BE SURPRISED AT HOW "WELLYOU’LL YOGURT REPLACES MAYONNAISE FOR A LIGHTER, MORE NUTRIENT RICH DRESSING FOR POTATO SALAD!
POTATO AND SALMON SALAD WITH YOGURT DILL DRESSING SERVES 4 Preparation time: 15 minutes Cooking time: 10 minutes 500g chat potatoes 1 bunch asparagus, trimmed 200g hot smoked salmon Â˝ small red onion, cut to into fine slivers 20g rocket leaves 1 cup Greek-style natural yogurt 1 tablespoon chopped dill Place potatoes in a large saucepan and cover with cold water. Bring to the boil and season with salt. Cook uncovered for 10Â minutes or until tender when pierced with a skewer. Cut asparagus spears in half and add to the pot, boil for one minute, then drain and rinse under cold water. Pick out asparagus and place in a serving bowl. Allow potatoes to cool for 10 minutes before cutting in half and adding to the bowl.
Flake smoked salmon into large chunks and add to the serving bowl, along with red onion and rocket. Toss to combine. Combine yogurt, chopped dill and season with salt and freshly ground pepper. Drizzle over the salad and serve immediately.
If preparing ahead of time, arrange the ingredients in a bowl and prepare the dressing separately. Cover and refrigerate until required, then dress the salad at the last minute. Add a little finely grated lemon rind and juice to this recipe for an extra zing. Capers are also a great addition!
FALAFEL CHICKEN WITH CUCUMBER CHICKPEA AND ORANGE SALAD If you’re a fan of chicken schnitzel you’ll love this simple take on the classic schnitz! Simply crumb your chicken with dry falafel mix. Perfect served with a refreshing salad and a simple tahini yogurt sauce. SERVES 4 Preparation time: 30 minutes Cooking time: 15 minutes 4 chicken breast fillets 2 cups natural yogurt 200g packet falafel mix olive oil spray 1 tablespoon tahini 1 tablespoon lemon juice 2 Lebanese cucumbers 1 orange, segmented and juice retained 400g can chickpeas, rinsed and drained 2 tablespoons chopped mint 1 spring onion, finely sliced salt and pepper, to taste 1 tablespoon olive oil
Slice chicken breast horizontally into 2 thin steaks. Place 1 cup yogurt into a shallow bowl and whisk in enough water for it to reach the consistency of thickened cream. Dip chicken into the yogurt mixture, shaking off the excess and then coat in falafel mix. Arrange crumbed chicken on a baking paper lined oven tray and spray with oil. Bake at 200⁰C for 10 minutes, then carefully turn over and cook for a further 5 minutes or until golden and cooked through. Combine remaining yogurt with tahini and lemon juice to make a sauce. For the salad, halve the cucumber lengthways and scoop out the seeds with a teaspoon. Slice diagonally and place in a bowl with the orange segments and juice, chickpeas, mint and spring onion. Season to taste and dress with olive oil. Serve alongside chicken drizzled with tahini yogurt.
ZESTY, QUICK AND FRESH. "PERFECT FOR WARM SUMMER
NIGHTS TO MAKE THE BEST OF THE SEASON'S SWEET TOMATOES AND FRESH BASIL!
SUMMER TOMATO, BASIL AND RICOTTA FETTUCCINE MANIFESTO
SERVES 4 Preparation time: 10 minutes Cooking time: 15 minutes 500g fettuccine ¼ cup extra virgin olive oil 2 cloves garlic, crushed 2 x 200g punnets cherry tomatoes, halved finely grated zest of 1 lemon 300g fresh ricotta, crumbled 2/3 cup basil leaves, torn Boil fettuccine in a large pot of salted water until al dente. Scoop out a cupful of cooking water before draining the pasta. Meanwhile, heat oil in a large frypan over medium heat, add garlic and tomatoes, and sauté gently until tomatoes just start to become juicy and blistered. Toss in cooked pasta, lemon rind and season with salt and
freshly ground black pepper. Add a splash of the cooking water to the pan if the pasta is looking a little dry and toss over medium heat until the pasta is silky and coated. Lightly toss in the ricotta and basil then serve immediately.
If you like an extra cheesy flavour, you can also grate parmesan over this dish along with the ricotta. For extra protein, try tossing through a can of tuna in olive oil, or a sliced smoked chicken breast when you’re adding the ricotta.
TUNA CAKES WITH CHEESE SAUCE SERVES 4 Preparation time: 20 minutes Cooking time: 30 minutes TUNA CAKES 4–5 large (700g) potatoes, peeled and roughly chopped 10g butter ¼ cup milk 1 small onion, finely diced 425g can of tuna in springwater 1/2 cup grated cheddar olive oil, to panfry CHEESE SAUCE 40g butter 1/4 cup plain flour 500ml milk ½ cup grated cheddar, extra green salad and lemon wedge, for serving
Boil the potatoes until tender and mash with butter and milk until smooth. Drain the tuna, reserving the liquid for the sauce. Stir the tuna, onion and cheese into the potatoes and season to taste. Roll 1/3 cup measures of the mixture into balls and flatten slightly. Heat 1 tablespoon oil in a non-stick frypan over medium heat. Add balls and cook for a few minutes on each side until golden. They will be quite soft, but will firm up upon standing. To make the sauce, melt butter in a saucepan over low heat, stir in flour and cook for 30 seconds until it smells nutty. Whisk in the milk and stir over medium heat until the sauce thickens. Stir in the cheese, season to taste and add some of the liquid from the tuna for flavour (to taste). Serve warm tuna cakes drizzled with sauce and accompanied by green salad and lemon wedges.
Rebekah Stock Dairy farmer mum I'm a dairy farmerâ€™s wife and mum to 4! It's hard finding healthy recipes that they all love to eat but these tuna cakes are still a family favourite after 10 years. I don't consider myself a great chef by any means but I do enjoy trying new recipes and spending time in the kitchen.
FAMILY FAVOURITE BBQ BEEF BURGERS These are no ordinary burgers. A couple of little tips will transform your burgers from ordinary to Legendairy! Soaking bread in milk is an Italian technique used to make juicy meatballs and meatloaves and it’s a great alternative to making fresh breadcrumbs! SERVES 4 Preparation time: 20 minutes Cooking time: 10–15 minutes BURGER MIX 2 slices wholemeal/grain bread, crusts removed ¼ cup milk 500g lean beef mince 1 carrot, grated ½ onion, peeled and grated 1/4 cup finely grated parmesan 2 tablespoons chopped flat leaf parsley 1 egg TO SERVE Burger buns, your favourite salad ingredients, sliced cheddar cheese and relish
Place bread and milk in a large bowl and soak for 5 minutes until soggy. Mash with a fork. Add all the other burger ingredients to the bowl and season with salt and pepper. Using clean hand hands, mix the ingredients together until well combined and holding together. Shape the mixture into 4 large or 8 small patties. Cook burgers on a hot BBQ plate, turning until cooked through. Serve on burger buns with salad, cheese and relish, or with your favourite side salad.
TRY ADDING PARMESAN "CHEESE TO BURGER PATTIES,
MEATBALLS OR OTHER MINCE DISHES FOR EXTRA FLAVOUR.
CHOCOLATE YOGURT DIP Addictively chocolatey, yet refreshingly light â€“ the perfect combination for a summer dessert to end the day! You can add more yogurt to this recipe if you prefer a less rich dip, or leave it as is for something more indulgent. MAKES ABOUT 1 CUP Preparation time: 10 minutes + cooling time Cooking time: 2 minutes 2 tablespoons milk 100g dark chocolate, finely chopped 2/3 cup thick Greek-style natural yogurt fresh fruit, to serve Heat milk in a small saucepan over low heat until very hot and foamy, but not boiling. Remove from heat and add chocolate. Set aside for 2-3 minutes to melt, then stir until smooth. Pour into a medium bowl and stir in yogurt. Refrigerate for 1 hour until thickened and cool. Peel and slice the fruit, or use a biscuit cutter to cut into shapes and thread onto skewers if desired. Serve fruit dippers with chocolate yogurt dip.
The consistency of your dip may vary, depending on the yogurt you use. Pot-set yogurt will give you a slightly thicker dip compared to stirredÂ yogurt. VIDEO HOW-TO CRACK OPEN A COCONUT Learn how to crack open and prepare a coconut for serving this dip. Watch video
CHARGRILLED PEACHES WITH LIME CREAM CHEESE SERVES 4 Preparation time: 30 minutes Cooking time: 10 minutes MAPLE-CARAMELISED MACADAMIAS AND SEEDS 2 tablespoons macadamia nuts, roughly chopped 1 tablespoon sesame seeds 1 tablespoon sunflower seed kernels 1/4 cup pure maple syrup 2/3 cup thickened cream 1 teaspoon caster sugar 125g cream cheese, softened 1 teaspoon finely grated lime zest 1/4 cup brown sugar 1/2 teaspoon ground ginger 4 ripe but firm peaches, cut in half and stoneÂ removed 20g butter, melted
For the maple-caramelised macadamias and seeds, stir the nuts and seeds in a small frypan over medium-high heat until lightly browned and toasted. Add the syrup. Cook, shaking the pan constantly until nuts and seeds are coated and the mixture is thickened slightly, about 1-2 minutes. Spoon onto a baking paper lined tray and cool. Break into pieces. Use an electric mixer to beat cream and sugar until firm peaks just form. In a separate bowl, beat cream cheese and lime zest until soft and creamy. Whisk in the cream in two batches. Refrigerate untilÂ required. Combine the sugar and ginger in a small bowl. Brush the peach halves with melted butter and cook on a chargrill plate over medium-high heat for 3-5 minutes or until lightly charred. Remove to a dish and sprinkle with sugar mixture. Set aside, covered loosely in foil, for 5 minutes. Serve peaches warm or cool, dolloped with lime cream cheese and sprinkle with caramelised macadamias and seeds.
START AND END YOUR DAY WITH DAIRY We all know breakfast is a great opportunity for eating and drinking nutrient-packed dairy foods, but did you know dairy can be enjoyed at the end of the day too? The fact is, as kids grow, their dairy food group recommendations grow too. If you enjoy dairy at the start and end of every day you’ll be well on your way to meeting your recommended serves.
SO, KEEP UP THE DELICIOUS MILK, CHEESE & YOGURT FOR BREAKFAST!
PLUS, RECOVER AFTER A BUSY DAY OF SCHOOL AND SPORT WITH DAIRY!
• Dairy foods are low in GI which keeps you fuller for longer
• Milk is great for re-hydrating after school or sport
• Dairy provides an energy boost
• Dairy contains protein to repair your muscles
• Dairy contains essential nutrients for a healthy kick-start to the day
D-DOWN WITH DAIR N I W
D SHINE WITH DA SE AN I
• The protein in dairy is linked with a better sleep
• Blend a delicious banana smoothie for brekkie on-the-go!
• Enjoy a warm milky hot chocolate before you go zzzz’s
• Top your breakfast fruit with some creamy yogurt
• Add grated cheese or sour cream to your dinner veggies (it makes them taste great, too!)
• Pour a cup of milk over your favourite cereal • Grill a tasty cheese and tomato toastie
• Swap chocolate cake for yogurt, fruit and a drizzle of honey for dessert
Head to www.legendairy.com.au/startandend for more delicious ideas to START and END your day with dairy! References are available online at www.legendairy.com.au. Dairy Australia recommends that all persons seek independent medical advice and, where appropriate, advice from a qualified dietitian, before making significant changes to their dietary intake.
FOR MORE DELICIOUS RECIPES, IDEAS AND INFORMATION VISIT US AT LEGENDAIRY.COM.AU/RECIPES
The Dairy Kitchen
This collection of recipes from The Dairy Kitchen feature scrumptious brekkie ideas to start your day, family favourite dinners to end your...
Published on Jan 30, 2015
This collection of recipes from The Dairy Kitchen feature scrumptious brekkie ideas to start your day, family favourite dinners to end your...