GOLDEN VALLEY, Minn.-- In honor of National Nutrition Month, Midwest Dairy Council aims to help fill nutrition gaps by educating consumers about dairy's unique nutrient package. This morning, Carolyn Hudson stopped by our kitchen to quiz Rob on which foods are the healthiest.
Carolyn also shared a few nutritious recipes perfect for busy families.
For more information on National Nutrition Month or the Midwest Dairy Council, visit www.midwestdairy.com or www.dairymakessense.com.
Cucumber Leek Soup
1 tablespoon butter, unsalted
2 large leeks (about 1/2 pound), trimmed, cleaned and sliced
3 large seedless cucumbers (4 cups), peeled and coarsely chopped
1-1/2 cups low-fat milk
1 tablespoon lemon juice
1/4 cup fresh mint leaves
Black pepper
Salt
3/4 cup low-fat plain yogurt
1 tablespoon honey
1/2 cup chopped grape tomatoes
1/4 cup feta or blue cheese crumbles
In a large skillet, melt butter over medium heat. Add leeks and sauté for 5 minutes. Mix in cucumbers; sauté for 1 minute then remove from heat.
Add leeks, cucumbers, milk, lemon juice and mint to a blender or food processor; puree for 1 minute. Add pepper and salt to taste; blend together.
In a separate bowl, mix yogurt and honey together. Fold into cucumber soup. For best flavor results, chill in refrigerator for 1 hour.
When ready to serve, ladle soup into four bowls. Add 2 tablespoons of tomatoes and 1 tablespoon of cheese crumbles in the center of each bowl.
Roasted Asparagus with Chive Yogurt Ranch Dressing
For dressing:
3/4 cup low-fat Greek style plain yogurt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon ground pepper
1/8 teaspoon kosher salt
1 cup low-fat buttermilk
3 tablespoons fresh chives, finely chopped
For asparagus:
1-1/2 pounds asparagus
2 tablespoons olive oil
1/4 teaspoon ground pepper
1/8 teaspoon kosher salt
In a medium bowl, whisk together yogurt, garlic powder, onion powder, pepper and salt. Slowly pour in buttermilk, whisking constantly. Mix in chives. For best results, make dressing ahead of time and let sit in refrigerator overnight.
Preheat oven to 400 degrees F. Wash and break ends off of asparagus. On a baking sheet with a lip (like a jelly roll pan), place asparagus and drizzle with olive oil. Sprinkle with salt and pepper; toss until fully coated. Cook for 10-12 minutes (depending on size of stalks.) Let cool 5-10 minutes before serving.
For each serving, divide asparagus into six shallow bowls and pour 1/3 cup dressing on top. (Note: it may seem like a lot of dressing but asparagus will absorb some of the liquid.)
Pulled Pork Soft Tacos
For pork:
2 pound boneless pork loin roast
2 tablespoons brown sugar
1 tablespoon ground ginger
2 garlic cloves, smashed
1 small white onion, coarsely chopped
1/2 cup orange juice
2 limes, cut in half
For tacos:
12 (6-inch) soft corn tortillas
1-1/2 cups shredded reduced-fat Colby Jack
1/2 cup nonfat sour cream
1 teaspoon cumin
2 scallions, trimmed and chopped
1 (8 ounce) bag shredded red cabbage
3/4 cup fresh salsa
Trim excess fat off of roast. In a small bowl, combine brown sugar and ginger; rub generously over roast. Place in slow cooker with garlic, onion and orange juice; cook on low heat for 8 hours (or high for 4 -6 hours.)
Remove pork to a large bowl and shred with forks. Strain pork liquid from slow cooker and pour over pulled pork to moisten. Squeeze lime juice on top and mix well. Divide into 12 servings.
In small bowl, mix together sour cream, cumin and scallions.
For each serving, cover corn tortilla with 2 tablespoons cheese; microwave for 20 seconds. Top with pulled pork, 2 teaspoons of sour cream mix, 1½ tablespoons shredded cabbage and 1 tablespoon of salsa. Fold and serve immediately.