Cooler weather calls for comfort foods, and it’s difficult to top soups, risottos, and layers for heartwarming dishes to share with family on chilly days.
To achieve delicious tastes without sacrificing your healthy eating plan, consider nutritionally balanced stew recipes such as Ellie Krieger’s Whole in One, some of which require dairy products to keep loved ones energized . Milk is widely regarded as a versatile cooking staple and a nutritious drink for families with essential nutrients like calcium that promote bone health in children and adolescents.
“I always try to develop recipes that make it easier for people to cook and eat well,” said Krieger. “As a food lover and nutritionist, I am always looking for an amazing balance between health and taste. Dairy products can really help you get there as they not only provide you with great nutrition, but also great taste, texture, and satisfaction. “
Turn to dairy with recipes from Krieger like vegetarian-friendly broccoli and cheddar pan layers or nutrient-dense cauliflower risotto with shrimp and peas. These dishes offer balanced, health-conscious ways to enjoy tasty meals while delivering important nutrients from dairy products.
“Milk, cheese, and yogurt all contain protein, and I think most people don’t know that one cup of milk has 8 grams of high quality protein, which is more than an egg,” he said. “When I tell people this, it really is news to them. Protein is critical in many ways as people often try to include more protein in their diet. “
Cauliflower risotto with prawns and peas
1/4 teaspoon salt plus additional to taste
1/4 teaspoon freshly ground black pepper
2 tablespoons plus 1 teaspoon of all-purpose flour
1 3/4 cups 1% low-fat milk
3/4 cup freshly grated parmesan cheese, divided
1 pound medium-sized shrimp (26-30 pieces per pound) cleaned and tails removed
1 1/2 cups fresh or frozen peas
2 tablespoons of fresh basil leaves, cut into ribbons
In a large non-stick frying pan, heat the oil over medium heat. Add shallot and cook until softened 2 minutes. Stir in cauliflower rice, 1/4 teaspoon salt and pepper; Cook for 2 minutes.
Sprinkle flour over cauliflower and stir, then add milk and cook, stirring occasionally, until it simmered slightly. Stir in 1/2 cup of parmesan cheese until incorporated, then add shrimp and peas.
Return to Cooking. Continue cooking, stirring occasionally, until the shrimp are pink and no longer translucent and the sauce has thickened for about 5 minutes. Season with additional salt, then garnish with basil and the rest of the parmesan.
Broccoli and Cheddar Pan Layers
2 tablespoons of olive oil, divided
3 cups of whole wheat baguette or other crusty bread, cut into 1/2-inch cubes
3 cups of chopped broccoli (about 1/2 head), chopped into 1/2-inch pieces
3/4 cup low-fat or whole milk
1 1/2 teaspoons of Dijon mustard
1/2 teaspoon of freshly ground black pepper
1/2 cup packaged, crushed extra hot cheddar cheese
Preheat the oven to 450 F. In a 10-inch pan, heat 1 tablespoon of oil over medium heat. Put the bread in the pan and cook until golden brown, stirring frequently, for about 6 minutes. Transfer the bread to the plate and gently wipe the crumbs from the pan.
Pour the remaining oil into the pan, then add the onion and cook for 2 minutes, until slightly softened. Add broccoli and cook, stirring frequently, for 3 minutes until soft.
In a medium bowl, whisk together eggs, milk, mustard, salt, and pepper. Add cheese and bread; toss to combine, then pour bread mixture over vegetables in pan.
Cover with foil and bake for 10 minutes, then uncover and continue to bake until the layers are in the middle, 5-8 minutes. Take out of the oven and let rest for 5 minutes.
To serve, scoop out portions with a large spoon or cut into wedges.
2 medium-sized shallots (about 2/3 cup), chopped
1 package (10 ounce) white mushrooms, cut and sliced
1 pack (10 ounce) cremini mushrooms, cut and sliced
4 cups low-sodium chicken or vegetable stock
1 tablespoon Worcestershire sauce
3/4 teaspoon salt plus additional to taste
1/4 teaspoon freshly ground black pepper
1 cup of whole grain egg noodles
2/3 cup sour cream, divided
2 tablespoons of all-purpose flour
2 tablespoons of chopped fresh parsley
Heat the oil in the stock pot over medium heat. Add shallots and cook, stirring occasionally, for 2 minutes until tender. Add the mushrooms and cremini mushrooms, raise the heat to medium high and cook, stirring occasionally, until the mushrooms release liquid and begin to brown, about 8 minutes. Stir in garlic and cook for 30 seconds. Add the broth, Worcestershire sauce, mustard, 3/4 teaspoon salt and pepper; bring to a boil. Add egg noodles and gently cook, uncovered, until noodles are almost tender (5 minutes).
In a jug or medium bowl, whisk together milk, 1/3 cup sour cream, and flour until the flour has dissolved. Scoop 1/2 cup of the broth from the saucepan into the milk mixture and whisk well, then pour the milk mixture into the saucepan. Bring to the boil while stirring, then lower the heat and simmer for 2 minutes until thickened. Season to taste with additional salt.
Serve garnished with a little sour cream and parsley.
