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Week 10: Rice Salad











Yield: 4 portions

Preparation : 10 minutes + 2 hours refrigeration

Cooking: 14 minutes


  • 30 ml (2 tbsp) of fresh dill, snipped
  • 45 ml (3 tbsp) of freshly squeezed lemon juice
  • 60 ml (1/4 cup) of olive oil1 red pepper, diced
  • 1 yellow pepper, diced
  • 750 ml (3 cups) of cooked riceSalt and freshly ground pepper
  • 200 g (1 1/3 cups) of diced ham
  • 100 g (1 cup) of Saputo cheddar cheese, diced
  • 6 eggs, medium or hard boiled, quartered
  • 1 sprig of fresh dill


  • In a serving bowl, combine the dill, lemon juice and oil.
  • Add and combine the peppers, rice and seasonings.
  • Cover and chill for two hours.
  • Add the ham and cheese, garnish with the egg wedges and top with a sprig of dill.
  • Serve immediately.

Download the recipe of the week: Rice Salad

Week 9: Ricotta Pancakes with Caramelized Apples







Yield: 4 portions

Preparation : 15 minutes

Cooking: 25 minutes


  • Caramelized apples
  • 4 medium apples, unpeeled, sliced
  • ½ lemon
  • 375 ml (1 1/2 cups) of maple syrup
  • 45 ml (3 tbsp) of Neilson, Dairyland or Baxter 33-36% whipping cream
  • Pancake batter
  • 400 g (1 2/3 cups) of Saputo or Bari Ricotta di Campagna
  • 3 eggs, separate yolks and whites
  • 180 ml (3/4 cup) of Neilson, Dairyland or Baxter milk
  • 160 ml (2/3 cup) of flour
  • 7.5 ml (1 1/2 tsp) of baking powder
  • A pinch of salt
  • Neilson, Dairyland or Baxter unsalted butter


  • In a bowl, toss the apples with the juice of half a lemon.
  • In a small saucepan, heat maple syrup. Add the apples and cook for 2-3 minutes. Stir in the cream
  • and simmer for 10 minutes. Remove from heat and reserve at room temperature.
  • In a bowl, combine the ricotta, egg yolks and milk. Add the flour, baking powder and salt and mix well.
  • In a separate bowl, beat the egg whites until they form soft peaks. Gently fold them into the ricotta batter.
  • In a skillet, melt some butter and add 45 ml (3 tbsp) of the pancake batter. Cook a few minutes
  • until golden on each side.
  • Top the pancakes with the caramelized apples and serve immediately.

Apples are an excellent source of fibre, particularly when eaten with the peel. An apple a day may indeed keep the doctor away… and help maintain a healthy digestive system.

Download the recipe of the week: Ricotta Pancakes with Caramelized Apples

Week 8: Greek chicken salad








Yield: 6 portions

Preparation : 25 minutes

Cooking: 30 minutes


  • 5 ml (1 tsp) of dried oregano
  • 1 lemon, zested and juiced
  • 1 garlic clove, minced
  • 30 ml (2 tbsp) of olive oil
  • 4 boneless, skinless chicken breasts
  • Freshly ground salt and pepper
  • 170 g (1 container) of Saputo sundried tomato Fetos cheese
  • 60 ml (1/4 cup) of water
  • 1/2 large english cucumber, diced
  • 340 g (3/4 lb) of new baby potatoes, cooked and halved
  • 1/2 large red onion, coarsely chopped
  • 1/2 small watermelon, cut into 4 wedges
  • 30 ml (2 tbsp) of fresh mint, finely chopped
  • 4 dried apricots, thinly sliced


  • In a bowl, whisk together the oregano, the lemon zest and half its juice, the garlic and the oil.
  • Season the chicken breasts with salt and pepper and place them in a shallow dish. Pour the vinaigrette over
  • the chicken and turn to coat well. Cover and refrigerate for 30 minutes. Preheat the barbecue or stove-top grill.
  • Grill on medium-high heat for 5 minutes per side until cooked through. Slice into 0.5 cm (1/4 in) strips
  • and set aside.
  • To make the dressing, combine the Fetos, water, juice from the other half lemon, salt and pepper in a blender
  • and process until smooth, adding more water if needed.
  • In a bowl, combine the cucumber, potatoes and onions with half the cheese dressing and toss gently.
  • Place a watermelon wedge on each plate and top with the dressed vegetables. Add the chicken
  • and drizzle with the remaining dressing. Garnish with mint and dried apricots.
  • Serve immediately

Download the recipe of the week: Greek Chicken Salad

Week 7: Yogurt and Berry Parfait








Yield: 6 portions

Preparation : 5 minutes

Cooking: None

650 g (1 container) of Dairyland Classic Vanilla – vanilla cream yogurt
250 ml (1 cup) of granola
500 ml (2 cups) of assorted fresh berries
125 ml (1/2 cup) of homemade* or store-bought berry compote

45 ml (3 tbsp) of rainbow sprinkles
Mini semi-sweet chocolate chips
Unsalted nuts, roughly chopped
Unsweetened grated coconut
Puffed cereal

Place each of the first 4 ingredients in individual bowls and provide spoons for serving.
Hand out parfait glasses and have children layer the base ingredients in any order they wish.
Once the parfaits are assembled, each person can use their imagination when applying the toppings!

HEALTHY FACT Low-fat yogurt is one of those perfect “health foods.” It is high in protein and the mineral content is enriched here by the vitamins in the berries and the fiber in the puffed cereal.

NOTE FOR FOOD-LOVERS*Make your own compote:
Place 750 ml (3 cups) mixed berries and 60 ml (1/4 cup) maple syrup in a saucepan.
Cook over medium-high heat for two minutes to release the juices.
Reduce heat to medium and cook the compote for another 10-15 minutes until it thickens slightly.
Remove from heat and stir in 5 ml (1 tsp) vanilla extract. Cool to room temperature.

Download the recipe of the week: Yogurt Berry Parfait

Week 6: Apple cheese bars








Yield : 16 servings

Preparation : 20 minutes

Cooking : 30 minutes


  • 500 ml (2 cups) of all-purpose flour
  • 125 ml (1/2 cup) of Neilson or Dairyland unsalted butter, cut in cubes
  • 60 ml (1/4 cup) of sugar
  • 5 ml (1 tsp) of baking powder
  • 200 g (2 cups) of Armstrong cheddar, shredded
  • 30 ml (2 tbsp) of water
  • 250 ml (1 cup) of apple jelly
  • 45 ml (3 tbsp) of chopped pistachios


  • Preheat oven to 180 ̊C (350 ̊F).
  • In a food processor, pulse the flour, butter, sugar, baking powder, cheese and water until the mixture is crumbly.
  • Press half the dough into a 22 cm (9 in) square pan.
  • Spread the apple jelly over the top.
  • Stir the pistachios into the remaining dough and spread evenly over the apple jelly, pressing gently.
  • Bake on the middle rack for 30 minutes.
  • Let cool before cutting into bars.
HEALTHY FACT! Pistachios are a good source of unsaturated fat. Download the recipe of the week: Apple Cheese Bars


Week 5: Mini Falafel Sandwiches








Yield :16 sandwiches

Preparation : 10 minutes

Cooking : 3 minutes


  • 125 ml (1/2 cup) of light mayonnaise
  • 15 ml (1 tbsp) of granulated garlic
  • 250 ml (1 cup) of canned chickpeas, drained 30 ml (2 tbsp) of tahini or hummus
  • 180 ml (3/4 cup) of cooked quinoa
  • 55 g (2 oz) of Saputo Fetos cheese
  • 5 ml (1 tsp) of ground cumin
  • 2 garlic cloves, chopped coarsely
  • 15 ml (1 tbsp) of freshly squeezed lemon juice
  • 15 ml (1 tbsp) of cilantro, chopped finely Salt
  • 15 ml (1 tbsp) of olive oil
  • 32 mini pitas Alfalfa sprouts, small bunch
  • 4 slices of Saputo Havarti cheese, each slice quartered

Cooking preparation:

  • Preheat the oven to 190°C (375°F).
  • Combine mayonnaise and granulated garlic in a bowl and set aside.
  • Place chickpeas, tahini, quinoa, Fetos, cumin, garlic and lemon juice in a food processor and puree until grainy.
  • Add a little water if necessary.
  • Fold in cilantro. Season to taste.
  • With your hands, shape the mixture into 4 cm (1 1/2 in) balls.
  • Line a baking sheet with parchment paper and grease with olive oil.
  • Place the falafel balls on the sheet in a single layer.
  • Bake in the middle of oven 15 minutes or until slightly golden.
  • Warm the pitas by wrapping them in aluminum foil and placing them in the oven for a few minutes while the falafel are baking.
  • To make sandwiches: Place a few alfalfa sprouts on a warm mini pita, add a hot falafel ball, a mini-slice of Havarti cheese, and a small dollop of garlic mayonnaise.
  • Top with another pita. Serve immediately.

Download the recipe of the week: Mini Falafel Sandwiches ENJOY!!!

Week 4: Tex-Mex Shepherd’s Pie







Yield : 8 servings

Preparation : 45 minutes

Cooking: 60 minutes


  • 1 L (4 cups) of potatoes, peeled and diced
  • 45 ml (3 tbsp) of Neilson, Dairyland or Baxter unsalted butter, at room temperature
  • 30 ml (2 tbsp) of Neilson, Dairyland or Baxter 35% cream
  • Freshly ground salt and pepper
  • 180 g (9 slices) of Saputo Monterey Jack cheese, cut in strips
  • 60 ml (1/4 cup) of fresh cilantro, chopped
  • 450 g (1 lb) of ground veal
  • 1 red onion, chopped
  • 1 hot pepper, seeded and chopped (optional)
  • 4 garlic cloves, minced
  • 45 ml (3 tbsp) of Neilson, Dairyland or Baxter unsalted butter
  • 60 ml (1/4 cup) of Mexican chili powder, plus extra for seasoning
  • 375 ml (1 1/2 cups) of water
  • 540 ml (1 can) of black beans, rinsed and drained
  • 1 L (4 cups) of corn kernels, cooked Neilson, Dairyland or Baxter unsalted butter


  • Boil the potatoes in salted water until tender.
  • Strain and mash. Stir in the butter and cream, and season to taste.
  • When cooled, stir in the cheese and cilantro and set aside.
  • Preheat the oven to 190°C (375°F).
  • In a large skillet, brown the veal and onion in the butter over high heat.
  • Add the pepper and garlic and cook several more minutes.
  • Season with salt and pepper.
  • Add the chili powder and water and simmer for 10 minutes.
  • Stir in the beans and transfer to a large baking dish.
  • Cover with corn and layer the mashed potatoes on top.
  • Dot with butter, sprinkle with chili powder and bake for about 45 minutes.
  • Turn on the broiler just before serving.

Download the recipe of the week: Tex-Mex Shepherd’s Pie ENJOY!!!

Week 3: Quinoa Stuffed Sweet Peppers







Yield: 4 portions

Preparation : 15 minutes

Cooking : 10 minutes


  • 100 g (1/2 cup) of quinoa
  • 15 ml (1 tbsp) of olive oil
  • 1 small onion, finely chopped
  • 60 g (2 oz) of pancetta, chopped
  • 1 medium zucchini, diced
  • 500 ml (2 cups) of spinach, stemmed and chopped
  • 5 ml (1 tsp) of fresh thyme
  • 250 g (2 cups) of Saputo shredded marbled cheddar cheese
  • Salt and freshly ground pepper
  • 4 red, orange or yellow bell peppers


  • Preheat oven to 180°C (350°F).
  • Cook quinoa according to package instructions and let cool.
  • In a large skillet, heat olive oil over medium-high heat.
  • Add onion and pancetta and cook until pancetta begins to brown.
  • Add zucchini, spinach and thyme and cook until zucchini is slightly browned.
  • Remove from heat and let cool.
  • In a bowl, toss the vegetable mixture with the cooled quinoa, half of the cheese, and season to taste.
  • Slice the tops off the bell peppers leaving stems attached and set aside.
  • Empty the seeds and membranes from the peppers.
  • Fill peppers with the quinoa mixture and place on a lightly oiled baking sheet.
  • Bake on middle rack for 20 minutes.
  • Arrange the pepper tops on the baking sheet and return to oven for 10 more minutes.
  • Remove from oven and sprinkle the stuffed peppers with the remaining cheese.
  • Set oven to broil.
  • Broil peppers for 1 or 2 minutes with the tops still on the baking sheet to melt the cheese.
  • Remove from oven and let cool slightly.
  • Place tops on the peppers and serve immediately.

Download the recipe of the week: Quinoa Stuffed Sweet Peppers ENJOY!!!

Week 2: Almond Parmesan Chicken









  • 2 large boneless, skinless chicken breasts
  • Freshly ground salt and pepper, to taste
  • 15 ml (1 tbsp) of dried granulated garlic
  • 60 g (/1/2 cup) of Saputo grated Parmesan cheese
  • 125 ml (1/2 cup) of ground almonds
  • 45 ml (3 tbsp) of canola oil
  • 250 ml (1 cup) of store-bought tomato sauce
  • 115 g (1/4 lb) of Saputo Mozzarellissima cheese, in 4 slices
  • 4 sprigs of oregano


Halve each chicken breast through the thickness to create 4 slices.
Season generously on both sides with salt, pepper and granulated garlic.
In a shallow soup bowl, combine the Parmesan and ground almonds.
Press the chicken slices firmly into this mixture to coat on all sides.
Preheat oven to 260ºC (500ºF).
In a non-stick sauté pan, heat the oil over medium-high heat.
Working with 2 pieces of chicken at a time, cook for 3 minutes on each side.
Meanwhile, in a small saucepan, heat the tomato sauce over medium-low heat.
Place the chicken in an ovenproof dish and top each piece with a slice of cheese.
Bake until cheese has melted, about 3 minutes.
Spoon 1/4 of the tomato sauce onto each warmed plate, top with a piece of chicken and garnish with a sprig of oregano.

Download the recipe of the week: Almond Parmesan Chicken ENJOY!!!

Week 1: Berry and Cottage cheese smoothie










  • 500g (1 lb) of Neilson or Dairyland cottage cheese
  • 750 ml (3 cups) of Neilson or Dairyland milk
  • 1L (4 cups) of frozen mixed berries
  • 2 ripe bananas, peeled
  • 30 ml (2 tbsp) of honey
  • 125 ml (1/2 cup) of water


  • Combine all ingredients in a blender and blend for 2 minutes until smooth.

Add 4-6 pitted soft dates, almond or peanut butter, or any of your favourite fruits to this easy and delicious snack.

The cottage cheese can be replaced with Saputo ricotta cheese or Dairyland yogurt.

Download the recipe of the week : Berry and cottage cheese smoothie