Western Dairy Association

Ingredients

• 1 cup chocolate milk, heated
• 1 oz. grated Mexican chocolate

*If Mexican chocolate is unavailable, substitute 1 oz. unsweetened chocolate, grated and ¼ teaspoon ground cinnamon.

Preparation

Pour hot chocolate milk over grated Mexican chocolate. Stir until melted. Whip with a rotary beater until frothy; serve.

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For great flavor add any one of the following to a cup of low-fat or fat-free hot chocolate milk.

Ingredients

• 1 teaspoon cherry, raspberry or strawberry syrup
• 1 heaping tablespoon vanilla ice cream
• Dash of extract: vanilla, almond, rum, brandy, crème de menthe, cherry, banana, peppermint, strawberry, maple, coconut or orange
• Top with grated chocolate or coconut
• Float mini-marshmallows on top

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Ingredients

• 1 cup chocolate milk, heated
• 1 shot Irish whiskey

Preparation

Add shot of Irish whiskey to real hot chocolate milk. Enjoy!

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Ingredients

• 1 cup chocolate milk, heated
• 1/2 teaspoon ground cinnamon

Preparation

Stir cinnamon into hot chocolate milk. Enjoy!

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Ingredients

• 1/2 cup sugar
• 1/3 cup cocoa
• 1/4 cup water
• 1/8 teaspoon salt
• 4 cups milk
• 4 candy canes

Preparation

In a large saucepan, combine sugar, cocoa, water and salt. Cook over low heat, stirring constantly until cocoa dissolves. Stir in milk. Cook over medium heat until hot (do not boil). Pour into 4 cups, place 1 candy cane in each cup. Makes 4 9-ounce servings.

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Makes 2 servings

Prep Time: 4 min

Cook Time: 9 min

Ingredients

• 1 whole wheat English muffin
• 2 mushrooms, sliced
• 2 green onions, finely chopped
• 4 tablespoons diced green or red bell pepper
• 1/2 cup egg substitute
• 1/4 teaspoon pepper
• oregano or Italian seasoning, dash
• 4 teaspoons pizza sauce
• 1/2 cup shredded low-moisture, part-skim Mozzarella cheese

Preparation

Preheat oven to 350 degrees Fahrenheit.

Split English muffin in half and toast; set aside.

Heat a small non-stick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring continuously for 2 minutes, or until vegetables are softened. Stir egg substitute, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 minutes.

Spread 2 teaspoons of pizza sauce onto each English muffin half. Spoon a quarter of the egg mixture over pizza sauce and top with a quarter of the cheese. Spoon the remaining egg mixture and cheese evenly on top of the muffins. Place the muffins on a baking sheet and bake* for 5 minutes, or until cheese is melted.

*Or, bake in a toaster oven at 350 degrees Fahrenheit for 5 minutes.

Recipe created by 3-A-Day™ of Dairy

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Makes 4 servings

Prep Time: 25 min

Cook Time: 40 min

Ingredients

• 4 Granny Smith or Gala apples (with or without skin)
• 1/4 cup unsweetened apple juice or apple cider
• 1/4 cup brown sugar
• 2 tablespoons cornstarch
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• For the cinnamon yogurt topping:
• 2 1/2 cups low-fat plain yogurt
• 1 tablespoon honey
• 1/4 teaspoon cinnamon

Preparation

Preheat oven to 350 degrees Fahrenheit. Spray an 8×8-inch baking dish with nonstick cooking spray; set aside.

Core and thinly slice apples. Place apples in a medium bowl and toss with apple juice. Mix brown sugar, cornstarch, cinnamon, nutmeg and salt together in a small bowl. Sprinkle over apples and stir gently until apples are coated.

Pour apples into prepared baking dish. Bake 40 minutes or until apples are slightly browned at edges and sauce is bubbling.

For the cinnamon yogurt topping: Line a colander with several paper towels and place over a bowl to catch drips. Pour yogurt into colander and allow to drain, refrigerated, about 30 minutes. Spoon yogurt into a small bowl and stir in honey and cinnamon.

For each serving, top 1/4 of the warm apples with 1/4 of the yogurt topping.

Recipe Created by Chef Michael Bussinger on behalf of 3-A-Day™ of Dairy

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Makes 1 serving

Prep Time: 3 min
Cook Time: 3 min

Ingredients

• 1 cup fat free skim or 1% lowfat milk
• 2 packets instant oatmeal
• 1/2 ripe banana, mashed
• 1/2 tablespoon chopped walnuts

Preparation

In a small bowl, combine milk and packets of oatmeal; Microwave on high for 1 to 2 minutes until steaming hot, but not boiling. Stir until creamy. Stir in mashed banana. Garnish with walnuts and serve.

Wake up to this tasty, satisfying bowl of oatmeal that is made with milk instead of water. Try using your favorite flavored oatmeal to add an extra kick.

Recipe created by 3-A-Day™ of Dairy

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Makes 1 serving

Prep Time: 60 min
Cook Time: 15 min

Ingredients

• 1 large fully-ripened banana, peeled and sliced
• 1/2 cup low-fat plain yogurt
• 1/4 cup chilled water
• 2 Tbsp nonfat dry milk powder
• 2 tsp honey
• 1/2 tsp vanilla extract

Preparation

In a single layer on a plate, freeze the banana slices for at least 1 hour (or overnight). Add the frozen banana slices, yogurt, water, milk powder, honey, and vanilla to a blender container. Cover and puree until smooth. Pour into a chilled glass.

Note: Freeze any leftover smoothie in popsicle molds for frozen treats anytime.

Recipe by Jackie Newgent, RD, award-winning author of The All-Natural Diabetes Cookbook

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Makes 4 servings

Prep Time: 30 min
Cook Time: 11 min

Ingredients

• For the sauce
• 2 cups fat-free plain yogurt
• 1 cup peeled, seeded and diced cucumber
• 2 tablespoons chopped fresh dill
• 1 tablespoon lemon juice
• 1 tablespoon white vinegar
• 2 teaspoons minced garlic
• 1/4 teaspoon salt (optional)
• For the wrap
• 1 (6-ounce) boneless, skinless chicken breast
• 1 tablespoon light Italian dressing
• 4 (6-inch) whole wheat pitas
• 2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1/2 cup sliced red onion
• 1/4 cup crumbled Feta cheese
• 4 kalamata or black olives, pitted and sliced

Preparation

For the sauce:
In a medium bowl, combine all ingredients until blended. Sauce may be made up to 2 hours in advance. Cover and refrigerate until serving.

For the wrap:
Place chicken breast in a plastic bag and add Italian dressing. Let the chicken marinate for 15 minutes; pound (using a meat pounder or mallet or the bottom of a skillet) and flatten to about 1/2-inch thickness; and remove chicken.

In a large non-stick skillet over medium heat, cook chicken breast about 5 minutes per side or until nicely browned and cooked through. Place chicken on a cutting board and slice thinly against the grain; set aside.

Warm pitas in microwave oven 30 seconds. Place one pita on a plate and spread 1/2 cup of the lettuce and 1/4 of the chicken slices on top. Sprinkle 1/4 each of the tomato, onion, Feta cheese and olives. Spoon some of the tzatziki sauce over top and fold in edges of pita. Wrap sandwich in parchment or waxed paper for plating and serving. Repeat with remaining pitas. Serve immediately with additional sauce on the side.

Recipe created by 3-A-Day™ of Dairy

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