5 dairy-inspired and nutrient-dense recipes that promote long-term health

Start your day with a creamy Chia Seed Pudding, a satisfying and nutrient-rich breakfast made with milk and chia seeds. This powerhouse meal provides omega-3 fatty acids, fiber, calcium, potassium, and protein. Topped with vibrant fruits and crunchy granola, it'll keep you full and energized all morning.  

This recipe aligns with several health-focused diets:  

1. Flexitarian Diet: Highlights plant-based foods like fresh fruit and chia seeds.  
2. MIND Diet: Incorporates brain-boosting ingredients like berries and dairy.  
3. Mediterranean Diet: Emphasizes whole foods, fruits, nuts, and nutrient-rich dairy.  

Chef Chris Valdés' Recipe

Ingredients:

•  6 tablespoons chia seeds  
• 1 1/2 cups lactose-free milk  
• 1/2 cup finely chopped strawberries  
• 1 cup blueberries  
• 1/4 cup granola  
• 1 tablespoon sugar or honey  
• Mint leaves (optional)  

Preparation:

Combine the chia seeds, lactose-free milk, and sugar (or honey) in a quart-sized jar or storage container.  

•  Let the mixture sit for 10 minutes, then stir again. Cover and refrigerate overnight.  
• To serve, layer the chia pudding, sliced strawberries, and granola in jars or a serving dish.  
• Garnish with granola and mint leaves, if desired.  

Enjoy this simple and nutritious dessert!

Who says pizza can't be healthy? This Greek-inspired pizza is loaded with fresh vegetables and a dollop of homemade tzatziki made with Greek yogurt. The yogurt adds probiotics for gut health and a creamy texture that balances the savory toppings.  

Perfect for:  

• Mediterranean Diet: Focuses on vegetables and fermented dairy products.  
• MIND Diet: Encourages leafy greens and brain-healthy foods.  

This pizza is a flavorful way to support brain and heart health. 

Recipe Written and Created by Tracy Shaw of Food Wine Sunshine

Ingredients

Pizza Crust:  

• 1 cup self-rising flour  
• 1 cup nonfat Greek yogurt  

Homemade Tzatziki Sauce:  

• 15.3 oz nonfat Greek yogurt  
• ¼ English cucumber, halved lengthwise  
• 1 teaspoon minced garlic  
• 1 tablespoon fresh mint, chopped  
• ½ tablespoon fresh dill, chopped  
• Zest of half a lemon  
• 1 tablespoon fresh lemon juice  

Greek Pizza Toppings:  

• 1 ½ cups shredded chicken   
• 1 mini sweet pepper  
• 8 cucumber slices, halved  
• Your favorite shredded cheese   

Preparation 

Pizza Crust:  

• Mix the flour and yogurt together.  
• Form the dough into a roll and cut it into four equal pieces.  
•  Preheat the oven to 375°F.  
•  Line a baking sheet with parchment paper.  
• Bake the four individual crusts at 375°F for 18 minutes.  

Homemade Tzatziki Sauce: 

• Remove the seeds from the cucumber.  
• Grate the cucumber using the large holes of a grater.  
•  Mix all ingredients in a small bowl and refrigerate until ready to use.  

Assembling the Pizza: 

• Spread the homemade tzatziki sauce over the baked pizza crusts.  
• Sauté the mini sweet peppers in a drizzle of olive oil or butter, and warm the shredded chicken in the same pan.  
• Top the pizzas with the chicken, sautéed sweet peppers, cucumber slices, shredded cheese, and a sprinkle of fresh dill.  

 Enjoy!

Looking for a comforting, nutrient-dense, diabetes-friendly meal? This creamy soup is a must-try. Butternut squash offers natural sweetness and is packed with vitamins A and C, while mushrooms provide immune-boosting and anti-inflammatory benefits. Milk and Greek yogurt add creaminess, protein, and essential nutrients like calcium and vitamin D.  

• DASH Diet: Low in sodium and rich in heart-friendly nutrients.  
• MIND Diet: Includes brain-healthy ingredients like mushrooms and dairy.  

This dish is a cozy, healthy choice for the colder months.  

Recipe by Chef Ingrid Huffman  

Ingredients:  

• 1 tablespoon olive oil  
• 2 medium leeks, white and light green parts only, thinly sliced (about 5 oz)  
• 1 lb package of white mushrooms, quartered  
• 6 large sage leaves  
• 1/2 teaspoon chipotle chili powder  
• ¾ teaspoon salt  
• 3 cups butternut squash, peeled and cut into 1-inch pieces (about 2.5 lbs)  
• 3 cups unsalted chicken broth  
• 1 cup skim milk  
• 6 tablespoons nonfat Greek yogurt  
• 6 teaspoons unsalted toasted pumpkin seeds  
• Chopped parsley for garnish  

Preparation:

• Heat the olive oil in a large saucepan over medium-high heat. Add the leeks and cook until fragrant, about 2 minutes.  
• Add the mushrooms, sage leaves, chipotle powder, and salt. Cook, stirring occasionally, for another 5 minutes.  
• Stir in the butternut squash and chicken broth. Bring the mixture to a boil, then reduce the heat to medium-low, cover, and simmer for 20-25 minutes until the squash is tender.  
• Carefully transfer the mixture to a blender. Add the milk and blend until smooth.  
• Divide the soup into six portions. Top each serving with 1 tablespoon of Greek yogurt, 1 teaspoon of pumpkin seeds, and a sprinkle of chopped parsley.  

Notes:  

This recipe is low in sugar and suitable for people with diabetes.

Try this Zucchini Noodle dish made with spiralized zucchini and squash for a nutritious pasta alternative. Tossed in a creamy dairy-based sauce, this recipe is high in protein and fiber and lower in refined carbs.  

Great for:  

• Mayo Clinic Diet: Focuses on increasing vegetable intake and reducing refined carbs.  
• MIND Diet: Encourages the consumption of vegetables, healthy oils, and dairy.  

For a vegetarian option, skip the bacon bits.  

Recipe by Lake Gibson Middle School  

Ingredients:  

• 1 tablespoon minced garlic  
• 4 tablespoons butter  
• 4 tablespoons brown sugar  
• 2 cups cubed pumpkin  
• 1-2 zucchinis (spiralized into "zoodles")  
• 4 slices of bacon, crumbled  
• 1 cup shredded Gouda cheese  
• 1 cup Parmesan cheese  
• Balsamic glaze for garnish  
• Fried salad onions for garnish  
• ½ cup sour cream  

Preparation: 

• Heat a skillet over medium heat and add the garlic and butter. Once the butter has melted, stir in the brown sugar until dissolved.  
• Add the cubed pumpkin and cook until tender but firm to the bite (al dente), stirring frequently.  
• Add the zucchini noodles, crumbled bacon, and cheeses (Gouda and Parmesan). Stir until the cheese is fully melted and evenly combined.  
• Drizzle with balsamic glaze and gently toss.  
• Serve with a dollop of sour cream and garnish with fried salad onions for added crunch.  

Enjoy your flavorful creation!

This unique dish combines the anti-inflammatory power of turmeric with the richness of milk in a golden sauce paired with omega-3-rich salmon. The result? A flavorful, nutrient-packed meal that promotes heart and brain health.  

Best for:  

• Mediterranean Diet: Prioritizes fish and healthy fats.  
• MIND Diet: Highlights omega-3-rich foods like salmon for cognitive support.  

This dish is a powerhouse of proteins, healthy fats, and antioxidants.  

Recipe by Concerned Cook

Ingredients:  

• 8 oz salmon or one fillet  
• 1 cup milk  
• 1 tablespoon light cream cheese  
• 1 tablespoon butter  
• 1 teaspoon ground turmeric  
• 1 teaspoon garlic powder  
• 2 teaspoons dried parsley  
•  ¼ teaspoon salt  

Preparation: 

• Heat a skillet over medium-high heat and melt the butter.  
• Once the butter has melted, place the salmon in the skillet, flesh side down and skin side up.  
• Sear the salmon for about 1 minute until golden, then flip it so the skin is at the bottom of the skillet.  
• Season the salmon with garlic powder, dried parsley, and salt.  
• Add the milk and light cream cheese to the skillet, then evenly sprinkle in the turmeric.  
•  Increase the heat until the milk starts bubbling, stirring the cream cheese into the milk until fully melted.  
• Reduce the heat to medium and let the sauce thicken. Serve immediately for a flavorful dish.  

Enjoy your creamy turmeric salmon!