November

Sweet Potato Soup with Lime

The southwest spice of chilli and lime made this soup a smash hit in 2007. Now we've added the tangy goodness of yogurt and a little zing of zest for our new soup sensation of 2012.

• 2 tbsp (30 mL) butter
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 1-1/2 tsp (7 mL) chili powder
• 3 cups (750 mL) reduced-sodium vegetable or chicken broth
• 5 cups (1.25 L) cubed peeled sweet potatoes (about 2 large)
• 1-1/2 cups (375 mL) milk
• 1-1/2 tsp (7 mL) cornstarch
• 3/4 cup (175 mL) plain yogurt (not fat-free), divided
• 1/4 tsp (1 mL) salt

Pepper

• 1 tsp (5 mL) grated lime zest
• 2 tbsp (30 mL) freshly squeezed lime or lemon juice

1. In large pot, melt butter over medium heat. Add garlic, onion and chili powder; sauté for about 5 min or until soft. Add broth and sweet potatoes; bring to a boil. Reduce heat and simmer until potatoes are soft, about 20 min.

2. Transfer to blender or food processor, in batches, or use an immersion blender in the pot, purée until very smooth, adding some of the milk if necessary to thin. Return soup to pot, if necessary. Stir in milk and salt. Heat over medium heat, stirring, until steaming, but do not let boil.

3. In a small bowl, whisk cornstarch into 1/2 cup (125 mL) of the yogurt. Stir into soup; heat, stirring, for 1 min. Stir in salt and season to taste with pepper. Stir lime zest and juice into remaining yogurt. Ladle soup into warmed bowls; dollop lime yogurt on top of each serving.

Preparation time: 15 min

Cooking time: 20 to 25 min

Yield: 4 to 6 servings

Cooking Tip: Sweet potatoes are often mis-labeled as yams (true yams are quite different). Choose sweet potatoes with tight, brick-coloured skin and no signs of wrinkling or mold and that feel heavy for their size. The flesh should be firm, moist and bright orange.

For the adventurous: Use ancho chilli powder in place of the regular chili powder. Add 2 tbsp (30 mL) unsweetened peanut butter with the sweet potatoes; sprinkle chopped peanuts and chopped fresh cilantro on top of yogurt.

Your Pick of the all-time best Sweet Potato Soup!

Nutritional Information

Per serving

• Energy: 208 Calories
• Protein: 8 g
• Carbohydrate: 32 g
• Fat: 6 g
• Fibre: 3.9 g
• Sodium: 235 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient and per cent DV*

• Calcium: 16 per cent / 181 mg
• Vitamin A: 87 per cent
• Vitamin B12: 29 per cent
• Riboflavin: 19 per cent
• Pantothenic Acid: 19 per cent

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (per cent DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

March

Nice & Easy One-Pot Macaroni & Cheese

What's better than a bowl of macaroni and cheese? One that's made with the goodness of milk, the zip of Canadian Cheddar and all in one pot! This lightened-up version of our 1995 recipe is sure to become an instant classic.

• 8 oz (250 g) elbow macaroni or small pasta shells (approx. 2 cups/500 mL)
• 2 cups (500 mL) shredded old or extra-old Canadian Cheddar cheese
• 1-1/2 cups (375 mL) milk
• 2 tbsp (30 mL) all-purpose flour
• 1/2 tsp (2 mL) dry mustard or Dijon mustard
• 1/4 tsp (1 mL) pepper
• Pinch ground nutmeg
• Hot pepper sauce (optional)

1. In a large pot of boiling, salted water, cook pasta according to package directions until just tender but firm (al dente).

2. Meanwhile, in a blender or food processor (or in a tall container using an immersion blender) combine cheese, milk, flour, mustard, pepper and nutmeg. Process until blended and fairly smooth.

3. When pasta is ready, drain well and return to the pot. Add cheese mixture. Cook over medium heat, stirring constantly, for about 5 min or until sauce is creamy, smooth and thick. Season to taste with hot pepper sauce, if desired. Garnish with extra cheddar cheese if desired. Serve immediately.

Preparation time: 5 minutes

Cooking time: 15 minutes

Yield: 4 servings

Tip for Kids: This is a terrific recipe to introduce whole wheat pasta or one made with vegetables to your kids. Mix a small amount of the different pasta in with regular pasta to start and gradually increase the proportion each time you make it until your family is accustomed to all whole wheat or vegetable pasta.

For the adventurous: Add 1/4 cup (50 mL) chopped sun-dried tomatoes when you pour cheese sauce into cooked macaroni. Add 1/4 cup (50 mL) chopped fresh basil just before serving. Replace 1/2 cup (125 mL) of the Canadian Cheddar cheese with Canadian Asiago or aged Provolone cheese.

Your pick of the all-time best Macaroni and Cheese!

Nutritional Information

Per serving

• Energy: 514 Calories
• Protein: 26 g
• Carbohydrate: 55 g
• Fat: 21 g
• Fibre: 2.2 g
• Sodium: 418 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient and per cent DV*

• Calcium: 49 per cent / 536 mg
• Selenium: 104 per cent
• Folate: 77 per cent
• Thiamin: 48 per cent
• Phosphorus: 45 per cent

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (per cent DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

September

Fresh Blueberry Lemon Muffins

In 1984 our Lemon Blueberry Muffins became an all-time favourite. With their classic combination of lemon zest and fresh blueberries, these tea-time muffins are made a little leaner for today's lifestyle.

• 1-1/2 cups (373 mL) all-purpose flour
• 1 cup (250 mL) fresh blueberries
• 1/3 cup (75 mL) yellow cornmeal
• 1 tsp (5 mL) baking powder
• 1/2 tsp (2 mL) baking soda
• 1/4 tsp (1 mL) salt
• 2/3 cup (150 mL) granulated sugar
• 1/3 cup (75 mL) butter, softened
• 1 egg
• 1 tbsp (15 mL) grated lemon zest
• 1 tbsp (15 mL) freshly squeezed lemon juice
• 1 tsp (5 mL) vanilla
• 1 cup (250 mL) milk

1. Preheat oven to 350°F (180°C). Line a 12-cup non-stick muffin pan with paper liners.

2. In a small bowl, toss 2 tbsp (30 mL) of the flour with blueberries; set aside. In a medium bowl, whisk together remaining flour, cornmeal, baking powder, baking soda and salt.

3. In a large bowl, using an electric mixer, beat sugar and butter until light and fluffy; beat in egg until blended. Beat in lemon zest, juice and vanilla (do not worry if mixture looks curdled).

4. Using a wooden spoon, stir dry ingredients into butter mixture alternately with milk, making 3 additions of dry and 2 of milk. Gently stir in blueberry mixture.

5. Spoon into prepared muffin pan. Bake for 25 to 30 min or until just turning golden and a tester inserted in the centre comes out clean. Let cool in pan for 5 min. Transfer to rack to cool completely.

Preparation time: 10 to 15 minutes

Baking time: 25 to 30 minutes

Yield: 12 muffins

Tip for Kids: Turn these sweet muffins into party cupcakes by adding sprinkles to the top before baking or spread cooled muffins with icing and decorate with more blueberries.

Cooking Tip: This recipe is best with fresh blueberries. Frozen blueberries will discolour the batter and sink to the bottom when baked.

Your pick of the all-time best Muffins!

Nutritional Information

Per serving of one muffin

• Energy: 179 Calories
• Protein: 3 g
• Carbohydrate: 29 g
• Fat: 6 g
• Fibre: 1.1 g
• Sodium: 98 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient and per cent DV*

• Calcium: 5 per cent / 52 mg
• Selenium: 16 per cent
• Folate: 15 per cent
• Thiamin: 11 per cent
• Riboflavin: 9 per cent

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (per cent DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

December 2011

Chocolate Raspberry Celebration Cake

This glorious cake is worthy of any big celebration be it the 35th Anniversary of the Milk Calendar, your own anniversary or the birthday of someone you love!

Cake:

• 2/3 cup (150 mL) unsweetened cocoa powder
• 3/4 cup (175 mL) milk
• 1-1/2 cups (375 mL) all-purpose flour
• 1 tsp (5 mL) baking powder
• 1/2 tsp (2 mL) each, baking soda and salt
• 1-1/4 cups (300 mL) granulated sugar
• 2/3 cup (150 mL) butter, softened
• 2 eggs, at room temperature
• 3/4 cup (175 mL) sour cream
• 2 tsp (10 mL) vanilla

Whipped Ganache Frosting:

• 8 oz (250 g) bittersweet (dark) chocolate, chopped
• 1-1/4 cups (300 mL) 35 per cent whipping cream
• 1-1/2 cups (375 mL) fresh raspberries, divided

1. Preheat oven to 350°F (180°C). Butter sides of two 9-inch (23 cm) round metal cake pans and line bottoms with parchment paper.

2. Sift cocoa into a bowl; gradually whisk in milk until smooth; set aside.

3. In another bowl, whisk together flour, baking powder, baking soda and salt.

4. In a large bowl, using an electric mixer, beat sugar and butter until light and fluffy. Beat in eggs, one at a time, beating well after each addition; beat in sour cream and vanilla. Using a wooden spoon, alternately stir in flour mixture and cocoa mixture, making 3 additions of flour and 2 of cocoa, until blended.

5. Divide between prepared cake pans; smooth tops. Bake for about 30 min or until cake begins to pull away from the side of pans and a tester inserted in center comes out clean. Let cool in pans on a rack for 15 minutes. Invert onto rack and remove pans and parchment paper. Let cool completely.

6. Whipped Ganache Frosting: Place chocolate in a large, heatproof bowl. In a saucepan, bring cream just to a boil over medium-high heat, stirring occasionally. Pour over chocolate in bowl and let stand for 2 min or until chocolate is melted; stir until smooth. Let cool for about 1 hour, until slightly thickened and at room temperature, but not solid.

7. Using an electric mixer, beat ganache until light and stiff peaks form. In a bowl, lightly mash 1 cup (250 mL) of the raspberries. Add about 1/3 of the whipped ganache to berries and fold until combined.

8. Place 1 cake layer, domed side up, on a serving plate. Spread raspberry ganache over cake, leaving 1/2 inch (1 cm) border. Place second cake layer, domed side down, on top, pressing lightly. Frost sides of cake thinly with ganache, then frost top. Garnish with remaining raspberries. Serve immediately or refrigerate for up to 1 day. If refrigerated, let stand at room temperature for 15 min before cutting.

Cooking Tip: Rinse the raspberries and pat them dry before using. Frozen raspberries don't work well in this cake since they add too much moisture.

Preparation time: 30 minutes

Baking time: 30 minutes

Yield: 12 to 16 servings

Cooking Tip: Use the best quality chocolate you can find for this frosting. A chocolate with 65 to 70 per cent cacao is preferable. If the percentage isn't indicated, make sure cocoa liqueur or cocoa mass is the first ingredient in the list on the label.

For the adventurous: Brush cake layers with raspberry or chocolate liqueur before assembling the cake. Use a mixture of red and golden raspberries or blackberries for the garnish.

Nutritional Information

Per serving:

• Energy: 370 Calories
• Protein: 5 g
• Carbohydrate: 38 g
• Fat: 23 g
• Fibre: 3.5 g
• Sodium: 122 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient and per cent DV*

• Calcium: 7 per cent / 80 mg
• Magnesium: 22 per cent
• Selenium: 17 per cent
• Vitamin A: 17 per cent
• Iron: 16 per cent

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (per cent DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.