IN the wake of research released last week showing that Australians are a long way from meeting their recommended daily serves of vegetables and dairy, The Dairy Kitchen has created a new collection of vegetable-packed, calcium-rich recipes to inspire and motivate.
From lashings of bechamel sauce on a vegie pasta to crumbled feta over a tray of roast vegetables, dairy foods such as milk, cheese and yoghurt are the perfect partners to jazz up the humble veg.
The research released by the Australian Bureau of Statistics on the Australian Health Survey showed that alarmingly more than 96 per cent of Australians are not eating enough vegetables and legumes, and 90 per cent are not having enough milk, cheese and yoghurt.
Australians are being urged to combat this by doubling their vegetable intake and adding an extra cup of milk; or 3/4 cup of yoghurt; or two slices of cheese to their daily diet – and these recipes show people how easy it is to solve the problem.
Creamy Carrot Soup with Coriander and Yoghurt
Ingredients
1 tablespoons olive oil.
1 teaspoon ground cumin.
1 small onion, chopped.
500g carrots, chopped.
1 cup vegetable stock.
1 cup milk.
2 tablespoons finely chopped coriander.
1/2 cup natural yoghurt.
Parmesan Toast
2 slices sourdough bread.
1 tablespoon grated parmesan cheese.
1 tablespoon grated cheddar cheese.
Method
1. Heat oil in a medium saucepan. Add onion and cumin, saute for 3-5 minutes or until softened. Add carrot and stock, cover and bring to the boil. Simmer, uncovered, for 15 minutes, or until carrots are tender. Remove from heat and process with a stick blender until smooth. Return to heat and stir in milk and coriander. Reheat gently until warmed through. Serve with a dollop of yoghurt.
2. For Parmesan Toast: Grill bread on one side until golden. Turn over top with combined cheeses and grill until cheese is bubbly and brown. Serve warm with soup.
Kale, Feta and Pumpkin Pie
Ingredients
300g (2 cups) peeled, cubed pumpkin (1cm x 1cm).
Olive oil spray.
1/4 bunch kale, shredded (3 cups).
2 spring onions, finely sliced.
3 eggs, lightly beaten.
1/2 cup milk.
100g feta, chopped.
2 tablespoons grated parmesan.
4 sheets filo pastry.
2 tablespoons pumpkin seeds (pepitas), optional.
Method
1. Spray pumpkin with olive oil and scatter over a baking paper lined oven tray. Bake at 200 degrees Celsius for 20-30 minutes until lightly golden and cooked through. Place kale in a microwave safe bowl with a tablespoon of water and microwave for a minute or until slightly wilted.
2. Combine pumpkin, kale, spring onions, eggs, milk, feta and parmesan cheese in a bowl. Layer filo sheets in alternating pattern (lengthwise and width wise), into a one-litre baking dish, spraying between each layer with olive oil.
3. Pour filling into pastry and fold over excess pastry to enclose pie. Spray with extra oil spray and top with pumpkin seeds. Bake at 200 degrees Celsius for 30-40 minutes or until cooked through and set.
Find these recipes and many more at The Dairy Kitchen online: www.legendairy.com.au/recipe
