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PREP TIME: 30 minutes

SERVINGS: 35 minutes

SERVINGS: 6

TOTAL TIME: 1 hour and 5 minutes

Ingredients

Filling:

2 tablespoons extra virgin olive oil

1 cup chopped yellow onion

1 lb. 93% lean ground turkey

1 tablespoon poultry seasoning

1/2 teaspoon iodized salt

1/2 teaspoon ground black pepper

1 tablespoon Worcestershire sauce

1.5 tablespoons or 3 cloves garlic, minced

2 tablespoons all-purpose flour or 1 tablespoon cornstarch

2 tablespoons tomato paste

1 cup chicken bone broth

12 oz package or 1.5 cups frozen mixed peas & carrots

Sweet Potato Topping:

2 lbs (about 4 medium) sweet potatoes, peeled and quartered

1 teaspoon iodized salt, divided

4 tablespoons (½ stick) unsalted butter

½ cup dairy milk

1/2 teaspoon garlic powder

1/4 teaspoon ground black pepper

1/2 cup shredded white cheddar cheese, divided

Notes

Recipe courtesy of McKenzie Caldwell, MPH, RDN.

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One-Pot Creamy Orzo with Mushrooms

One-Pot Creamy Chicken and Broccoli

Glover Pot Pie

Instructions

Filling:

Heat a large heavy-bottomed skillet over medium heat. Add olive oil and saute the onion until slightly browned.

Add ground turkey, poultry seasoning, salt, and pepper to the pan. Cook the turkey until browned and no pink remains.

Add Worcestershire sauce, garlic, flour or cornstarch, and tomato paste to the pan. Mix thoroughly and let cook for 1-2 minutes.

Add bone broth and frozen vegetables, stir to combine. Increase the heat to high to bring the mixture to a boil, and then reduce to a simmer. Cook for 5 minutes, then remove from the heat and set aside.

If baking, preheat the oven to 400 degrees Fahrenheit. If freezing, skip this step for now.

Sweet potato topping:

Add quartered sweet potatoes to a large stock pot and cover with water. Add ½ teaspoon salt and bring to a boil over high heat. Reduce the heat and simmer for about 20 minutes, until they pierce easily with a fork but are not mushy.

Turn off the heat and carefully drain the liquid from the pot, using a colander if necessary. Return to the stove over a still-warm, but shut off, burner and add butter, milk, remaining salt, garlic powder, and pepper. Mash with a potato masher or electric hand mixer until mostly smooth.

Fold in half the cheese; reserve the other half for after the casserole is assembled.

Assemble and bake or freeze the casserole:

Spread the meat mixture evenly in the bottom of an 11 x 7 or medium-sized oval/round casserole dish.

Carefully spread the mashed sweet potato mixture evenly over the meat mixture.

Top with the remaining cheese.

If baking: bake in a preheated oven for 35-45 minutes until top and edges are golden brown.

If freezing: Don’t pre-bake the casserole. Let the prepped casserole cool for 20-30 minutes at room temperature. Then cover with foil or plastic wrap, pressing down lightly so the wrap is touching the top of the mashed sweet potatoes - the less air, the better. If the casserole dish has a tightly sealing lid, still cover the surface of the casserole with a wrap or foil to help prevent freezer burn. Freeze for up to 3 months in a regular freezer or up to 6 months in a deep freezer.

To bake from frozen: Thaw casserole in the refrigerator overnight. The next day, preheat the oven to 400 degrees and follow the instructions in step 4.

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PREP TIME: 10 minutes

COOK TIME: 20 minutes

SERVINGS: 4-6

TOTAL TIME: 30 minutes

Ingredients

8 ounces elbow macaroni

1½ tablespoons butter

4 teaspoons all-purpose flour

2 cups lactose-free milk

1½ cup shredded cheddar cheese

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

½ cup panko crumbs

Notes

Source of recipe: Katharine Rosenthal, RDN

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Easy Creamy Mac and Cheese

Light Cheddar and Macaroni

Instructions

1. Bring a pot of salted water to a boil and cook the macaroni according to package directions. Drain and set aside.

2. In a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook for about 1 minute until bubbly. Slowly whisk in the lactose-free milk, making sure there are no lumps. Cook for 3–4 minutes, stirring frequently, until the sauce thickens.

3. Remove the sauce from heat and stir in the cheddar cheese, garlic powder, onion powder, and salt until smooth.

4. Add the cooked macaroni to the cheese sauce and stir until fully coated.

5. Preheat the oven to 375°F. Pour the mac & cheese into a greased baking dish. Sprinkle the panko crumbs evenly on top. Bake for 10–12 minutes, or until the top is golden brown.

6. Let it cool slightly and enjoy!

FAQs About Lactose-free Dairy Foods

Q: What makes this mac and cheese recipe low-lactose?
A: This mac and cheese uses lactose-free milk and butter along with cheeses that are lower in lactose, so you still get a creamy, cheesy sauce with less digestive discomfort.

Q: Can people with lactose intolerance still enjoy this low-lactose mac and cheese?
A: Yes. It is designed for people with lactose intolerance by using lactose-free dairy foods, so many can enjoy classic mac and cheese flavor more comfortably.

Q: How can I customize this low-lactose mac and cheese for my family?
A: You can stir in add-ins like steamed broccoli, peas, spinach, or cooked chicken, and adjust the cheese blend or seasoning to match your family’s taste while keeping the low-lactose dairy base.

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PREP TIME: 20 minutes

COOK TIME: 35 minutes

SERVINGS: 6-8

TOTAL TIME: 55 minutes

Ingredients

3 tablespoons butter, unsalted

1 yellow onion, diced

2 tablespoons garlic, minced

⅓ cup all-purpose flour

1 teaspoon dried parsley

1 teaspoon dried dill

1 teaspoon dried thyme

2 pounds gold potatoes, peeled and quartered

2 carrots, peeled and chopped

1½ cups lactose-free milk

1 cup cheddar cheese, shredded

3 cups low-sodium chicken broth

Toppings:

6 strips of bacon, cooked or store-bought bacon crumbles

Green onions, sliced

Additional shredded cheddar cheese

Notes

Source of recipe: Katharine Rosenthal, RDN

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Easy Italian Vegetable Pasta Bake

One-Pot Creamy Veggie Pasta

Cheesy Pancetta Flatbread

Instructions for Low-Lactose Dairy Loaded Potato Soup

1. Melt 3 tablespoons unsalted butter in a large pot over medium heat. Add the diced onion and sauté until soft, about 3–4 minutes. Stir in 2 tablespoons minced garlic and cook for 1 minute.

2. Sprinkle in the flour and cook for 1–2 minutes, stirring constantly.

3. Add the dried parsley, dill, and thyme, and stir to combine. Add the potatoes and chopped carrots. Pour the chicken broth and lactose-free milk. Bring to a boil, then reduce heat and simmer until vegetables are tender, about 15–20 minutes.

4. Blend the soup until smooth using an immersion blender or leave slightly chunky if preferred. Stir in 1 cup shredded cheddar cheese until melted.

5. Serve topped with bacon, sliced green onions, and extra shredded cheddar cheese. Enjoy!

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PREP TIME: 25 minutes

COOK TIME: 20 minutes

SERVINGS: 4-6

TOTAL TIME: 45 minutes

Ingredients

1 lb boneless, skinless chicken breast

2 Tbsp olive oil

½ lb penne pasta (about 2 ½ cups dry)

1½-2 cups lactose-free milk

2 tablespoons lactose-free butter

2 tablespoons flour

½ cup grated Parmesan cheese

⅓ cup basil pesto

Freshly cracked black pepper, to taste

½–1 cup shredded mozzarella

Notes

Source of recipe: Katharine Rosenthal, RDN

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Easy Italian Vegetable Pasta Bake

One-Pot Creamy Veggie Pasta

Cheesy Pancetta Flatbread

Instructions

1. Cut chicken into bite-sized pieces. Heat olive oil in a large skillet over medium heat. Add chicken, season lightly with salt and pepper, and cook until golden and cooked through. Remove and set aside.

2. Cook the pasta according to the package directions while the chicken is cooking.

3. While the pasta is cooking, make the roux. In a medium saucepan, melt the lactose-free butter over medium heat. Whisk in the flour and cook for 1–2 minutes, stirring constantly, until it forms a smooth paste. Slowly pour in the lactose-free milk while whisking to prevent lumps, then continue stirring until the sauce thickens, about 3–5 minutes. Remove from heat and stir in the parmesan cheese and basil pesto until smooth and creamy.

4. Add the pasta and pesto roux into the skillet with the cooked chicken and stir to combine. If the sauce feels too thick, add a splash more of lactose-free milk. Transfer everything to a greased 8x8 or 9x9 baking dish. Top with mozzarella and cracked pepper.

5. Bake or freeze: To bake now, bake uncovered at 375°F for 20 minutes, until bubbly and golden. To freeze for later, cool completely, cover tightly with foil, and freeze.

6. To reheat from frozen: Thaw overnight in the fridge. Bake covered at 375°F for about 30–35 minutes (or 45–50 if partially frozen) until hot and creamy.

FAQs for High-Protein Dairy Creamy Pesto Pasta Bake

Q: What makes this Creamy Pesto Pasta Bake a good option for people who are sensitive to lactose?
A: This recipe uses lactose-free milk and lactose-free butter to build the creamy pesto sauce, along with parmesan and mozzarella, so you still get a cheesy, satisfying baked pasta with less lactose than traditional cream-based recipes.

Q: Can I prepare this Creamy Pesto Pasta Bake ahead of time for an easy weeknight dinner?
A: Yes. You can assemble the chicken, pasta, and pesto cream sauce in a baking dish, top with mozzarella, then either bake right away or cool completely, cover, and freeze. When you are ready to eat, thaw and bake until hot, bubbly, and golden.

Q: How long does it take to make this Creamy Pesto Pasta Bake from start to finish?
A: Plan for about 45 minutes total. Prep and cook the chicken and pasta in roughly 25 minutes, then bake the assembled pasta bake at 375°F for about 20 minutes until the cheese is melted and the sauce is bubbling.

Key Takeaways:

• This Creamy Pesto Pasta Bake combines juicy seasoned chicken, penne pasta, pesto, parmesan, and mozzarella with lactose-free milk and butter for a rich, low-lactose sauce.

• The recipe is weeknight-friendly with about 25 minutes of prep and 20 minutes of bake time, giving you a cozy oven-baked pasta dinner in roughly 45 minutes total.

• It is freezer-friendly, with simple instructions for baking now or cooling, freezing, and reheating later, so you can prep a make-ahead low-lactose pasta meal for busy nights.

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PREP TIME: 10 minutes

COOK TIME: 25 minutes

SERVINGS: 4

TOTAL TIME: 35 minutes

Ingredients

2 tablespoons avocado oil

1 pound boneless, skinless chicken breast, flattened

2 teaspoons Italian seasoning

1 teaspoon paprika

1 small white onion, diced

1½ tablespoons garlic, minced

8 ounces pasta, penne or your favorite variety

2 cups low-sodium chicken broth

1½-2 cups lactose-free milk

2 tablespoons lactose-free butter

2 tablespoons flour

½ cup grated Parmesan cheese

Parsley, for garnish

Notes

Source of recipe: Katharine Rosenthal, RDN

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Easy Italian Vegetable Pasta Bake

One-Pot Creamy Veggie Pasta

Cheesy Pancetta Flatbread

Instructions

1. Season the chicken with Italian seasoning and paprika.

2. Heat avocado oil in a large skillet over medium heat. Add chicken and cook 4–5 minutes per side until golden and cooked through. Remove chicken from the skillet and set aside.

3. In the same skillet, add onion and cook until softened, about 3–4 minutes. Add garlic and cook for 1 minute until fragrant.

4. Meanwhile, cook pasta according to package instructions. Drain and set aside.

5. While the pasta is cooking, make the roux. In a medium saucepan, melt the lactose-free butter over medium heat. Whisk in the flour and cook for 1–2 minutes, stirring constantly, until it forms a smooth paste. Slowly pour in the lactose-free milk while whisking to prevent lumps, then continue stirring until the sauce thickens, about 3–5 minutes. Remove from heat and stir in the Parmesan cheese until smooth and creamy.

6. Add chicken broth to the skillet, scraping any browned bits. Reduce heat slightly, then stir in the roux and mix well. Season with salt and pepper to taste. Add a splash of lactose-free milk if you’d prefer a thinner sauce.

7. Add the drained pasta to the sauce. Toss to coat evenly. Top with sliced chicken.

8. Garnish with parmesan and parsley if desired. Serve warm.

FAQs About Dairy Dinner Ideas

Q: What makes this Garlic Chicken Pasta a good dairy dinner idea for people with lactose intolerance?
A: This recipe uses lactose-free milk and butter along with parmesan, which is naturally lower in lactose, so you still get a rich, creamy sauce with less discomfort while keeping all the flavor of a classic dairy pasta dish.

Q: Can I customize this Garlic Chicken Pasta with different proteins or veggies?
A: Yes. You can swap the chicken for shrimp, leftover rotisserie chicken, or white beans, and toss in vegetables like spinach, broccoli, peas, or cherry tomatoes to add color, fiber, and extra nutrients without changing the creamy lactose-free sauce.

Q: How can I round out this Garlic Chicken Pasta into a balanced family dinner?
A: Pair the pasta with a simple side salad or steamed vegetables and a glass of lactose-free milk for extra protein and calcium. The combination of protein, carbs, and veggies makes it a satisfying meal that fits into weeknight dairy dinner ideas the whole family can enjoy.

Key Takeaways:

• This Garlic Chicken Pasta is a cozy, lactose-free dairy dinner idea made with juicy seasoned chicken, a rich parmesan sauce, and real lactose-free milk and butter.

• The recipe is weeknight-friendly, ready in about 35 minutes, and designed as a low-lactose option that still delivers creamy pasta comfort for the whole family.

• It highlights how simple swaps, like lactose-free milk and butter plus parmesan, let you enjoy dairy-forward dinners with less discomfort while still getting the benefits of real dairy.

Classic Hot Chocolate

This toddler-friendly hot chocolate blends creamy milk with real cocoa and a touch of maple sweetness for a fun, cozy sip that fuels growing bodies. With high-quality protein and key nutrients like calcium and vitamin B12, milk helps support your little one’s brain and body as they learn, play, and grow. It’s delicious, nutritious, and easy to make—perfect for family moments that warm hearts and tummies alike

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PREP TIME: 5 minutes

COOK TIME: 3 minutes

SERVING: 1

TOTAL TIME: 8 minutes

Ingredients

1 cup milk

2 ½ teaspoons unsweetened cocoa powder

½ tablespoon pure maple syrup

½ teaspoon pure vanilla extract

2 tablespoons dark chocolate

Garnishes

A pinch of shaved dark chocolate

2 tablespoons no sugar added whipped cream

Notes

Developed in partnership with Katharine Rosenthal, RDN, and Maola.

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The Fairway Café’s Mitchell London Hot Chocolate

Hazelnut Hot Chocolate

Hot Chocolate with Moroccan Spices

Instructions

Add the milk and cocoa powder to a small saucepan over medium-low heat. Whisk until the cocoa powder is fully dissolved.

Stir in the maple syrup and vanilla extract.

Add the chopped dark chocolate and continue whisking gently until the chocolate is completely melted, and the hot chocolate is smooth and steamy. Do not let it boil.

Pour into your favorite mug and top with whipped cream and shaved dark chocolate. Enjoy this and other delicious hot chocolate recipes we have!

Halloween Snacks with Dairy

Try this healthier version of dirt cups! Blended with creamy avocado, rich cocoa, and milk, this playful treat delivers chocolatey flavor toddlers love while sneaking in nutrients they need. Milk adds high-quality protein, calcium, and vitamin B12—nutrients that help support early brain development, strong bones, and healthy growth. The texture is silky and smooth, just right for little spoons, and the chocolate granola “dirt” and gummy worms make it extra fun. It’s the perfect way to turn dessert into something that’s both delicious and nourishing for your growing explorer.

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PREP TIME: 40 minutes

SERVINGS: 4

TOTAL TIME: 40 minutes

Ingredients

½ cup milk

2 cups mashed avocado, about 4 medium avocados

5 tablespoons cocoa powder

3 tablespoons maple syrup

2 teaspoons vanilla extract

½ cup chocolate granola

12 gummy worms

Notes

Developed in partnership with Katharine Rosenthal, RDN, and Maola.

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Chocolate Yogurt Cupcakes with Mascarpone Icing

Mini Chocolate Cream Pies

Mini Chicken and Brie Quesadillas

Instructions

Add the avocado, milk, cocoa powder, maple syrup, and vanilla to a food processor and blend until smooth. You can add more milk to reach your desired consistency.

Divide the “pudding” between the four cups and place in the refrigerator to chill for 30 minutes.

Place the chocolate granola in a zip-top bag and crush into small “dirt-like” crumbs using your hands or a rolling pin.

Remove cups from the fridge and sprinkle the crushed granola over each one.

Top with gummy worms or other Halloween candy. Enjoy these and other Halloween snacks with dairy!

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PREP TIME: 10 minutes

FREEZE TIME: 6 hours

SERVINGS: 6-8

TOTAL TIME: 6 hours 10 minutes

Ingredients

1 cup whole milk

1 cup plain Greek yogurt

½ cup raspberries, fresh or frozen

½ cup blueberries, fresh or frozen

½ cup strawberries, fresh or frozen

Notes

Developed in partnership with Katharine Rosenthal, RDN, and Maola.

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Fruity Breakfast Popsicles

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Berry Breakfast Bars

Milk & Berry Smoothie Popsicle Recipe Instructions:

In a blender, combine all of the ingredients and blend until completely smooth.

Carefully pour the popsicle mixture into the molds until completely full. Insert the popsicle sticks into the center of each mold.

Place the molds in the freezer on a level surface and freeze for at least 6 hours or overnight.

To eat, run warm water over the outside of the mold for a few seconds and gently slide them out of the mold. Enjoy!

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PREP TIME: 5 minutes

SERVINGS: 10

TOTAL TIME: 35 minutes

Ingredients

2 cups fresh basil leaves

½ cup pine nuts

2 Tablespoons garlic, minced

⅓ cup olive oil

1 ½ teaspoon lemon juice

¼ teaspoon salt

1 cup plain Greek yogurt

1 teaspoon dried dill

1 teaspoon onion powder

1 teaspoon dried parsley

¼ cup whole milk

Notes

Developed in partnership with Katharine Rosenthal, RDN, and Maola.

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Buttermilk-Blue Cheese Dressing

Greek Yogurt Dip Trio

Instructions

To a food processor, add basil, pine nuts, garlic, olive oil, lemon juice, salt, Greek yogurt, dill, onion powder, and parsley. Blend until smooth and creamy.

Slowly add in milk until the dip reaches your desired thickness.

Transfer to a bowl, cover, and refrigerate for at least 30 minutes to let the flavors blend together.

Serve with other dairy dips or dairy snacks.

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PREP TIME: 10 minutes

SERVINGS: 4

TOTAL TIME: 4 hours 10 minutes

Ingredients

Oats:

3 cups milk

2 cups rolled oats

¼ cup chia seeds

⅛ cup ground flaxseed

¾ cup vanilla protein powder

½ tablespoon cinnamon

1 tablespoon maple syrup

1 cup plain Greek yogurt

1 tablespoon vanilla extract

Icing:

¼ cup plain Greek yogurt

1 teaspoon cinnamon

1.5 tablespoons powdered sugar

⅛ cup milk

Notes:

Developed in partnership with Katharine Rosenthal, RDN, and Maola.

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Apple Pie Overnight Oats

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Instructions to Make High Protein Dairy Overnight Oats with Flax

1. In a large container, add all ingredients and mix well.

2. Place in the refrigerator for at least 4 hours. You can also divide the ingredients into 4 jars or containers and mix them.

3. Make your icing by mixing the plain Greek yogurt, cinnamon, powdered sugar, and milk. Thin to the desired consistency using milk.

4. Drizzle icing on top of oats before refrigerating.

5. Enjoy!

A Note on Incorporating Dairy Foods

For lactose-intolerant individuals, lactose-free milk and cheese work just fine in this recipe!

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PREP TIME: 20 minutes

COOK TIME: 30 minutes

SERVINGS: 6-8

TOTAL TIME: 50 minutes

Ingredients

2 cups pre-cooked white or yellow cornmeal

1 ½ cups warm water

1 cup of milk

1 tsp salt

1 tbsp butter (optional, for extra flavor)

Optional: grated cheese (mozzarella or queso fresco)

Notes

Don’t use regular cornmeal—make sure it’s precooked masarepa, not corn flour or masa harina.

Dough too dry? Add a bit more water or milk. Too wet? Add a little more cornmeal.

I hope you enjoy making this delicious family recipe. And make sure you check out the recipe reel I made on my Instagram account.

Besitos,

Luisa

Recipe courtesy of Luisa Hammett of Peaches to Pearls.

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All Butter Pie Crust

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Mini Beef and Cheese Empanadas

Instructions

Mix the dough:

• In a large bowl, combine warm water, milk, and salt. Slowly add in the cornmeal while stirring with your hands or a spoon.

• Once incorporated, knead until you get a soft, smooth dough that doesn't stick to your hands.

• If you want cheesy arepas, mix in ½ -1 cup of grated cheese at this stage.

Shape the arepas:

• Divide the dough into 6–8 equal portions.

• Roll into balls, then flatten into discs about ½ inch thick.

Cook the arepas:

• Heat a skillet or griddle over medium heat.

• Cook the arepas for about 4–5 minutes per side, or until golden and slightly crispy.

4. Optional — Finish in the oven:

• For fluffier insides, you can transfer the cooked arepas to a 350°F (175°C) oven for 5–10 minutes.

5. Serve warm:

• Serve plain or with butter, cheese, eggs, or even topped with avocado or hogao (Colombian tomato-onion sauce).

Dairy foods elevate any cultural dish.

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PREP TIME: 5 minutes

COOK TIME: 15 minutes

SERVINGS: 4

TOTAL TIME: 20 minutes

Ingredients

2 ripe bananas

2 cups rolled oats

1 ½ cup milk

½ cup plain Greek yogurt

2 eggs

¼ cup pure maple syrup

2 teaspoons baking powder

1 teaspoon cinnamon

1 teaspoon vanilla extract

¼ cup ground flaxseed

Notes

1 pancake = ½ cup batter

1 serving = 3 pancakes without protein powder = 18.25g

Recipe courtesy of Katharine Rosenthal, RDN.

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Banana Pancakes

Blueberry-Speckled Pancakes

Blueberry-Buckwheat Pancakes

Instructions

Toss all ingredients into a blender and blend until smooth (about 30–45 seconds).

Let the batter sit for 5 minutes to thicken slightly.

Heat a non-stick skillet over medium heat and lightly grease.

Pour batter into small pancakes and cook 2–3 minutes per side, or until golden brown and cooked through.

Top with a drizzle of maple syrup, fruit, nut butter, or a sprinkle of cinnamon. Enjoy!

Get more tasty high-protein dairy recipes here!

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PREP TIME: 5 minutes

SERVINGS: 1 (16-ounce) serving

TOTAL TIME: 5 minutes

Ingredients

1 cup milk

½ cup plain Greek yogurt

2 tablespoons peanut butter

1½ cups mixed berries, fresh or frozen

1 tablespoon maple syrup

1 tablespoon chia seeds

Notes

Recipe courtesy of Katharine Rosenthal, RDN.

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Blues Buster Blueberry Peach Smoothie

Green Machine Smoothie

Peanut Butter Cup Protein Smoothie

Instructions

Add all ingredients to a blender.

Blend until smooth and creamy. If you want your smoothie thinner, add a splash or two of milk. Enjoy!

Learn how high-protein dairy can fuel healthy and quick school breakfasts.

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PREP TIME: 15 minutes

COOK TIME: 10 minutes

SERVINGS: 6

TOTAL TIME: 25 minutes

Ingredients

Salsa:

2 cups diced heirloom tomatoes

1/4 cup red onion, diced

1/4 cup cilantro, chopped

1/2 teaspoon cumin

Juice of 1 lime

Pinch of salt

1/2 cup queso fresco, crumbled

Cornbread Crisps:

Slices of leftover cornbread, cut into small pieces

Olive oil for brushing

Sea salt

Notes

Recipe courtesy of Samaria Garrett, MS, RDN, LDN.

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Roasted Red Pepper-Feta Dip

Watermelon Feta Salad

Mango Blue Cheese Salsa Dip

Instructions

Mix all salsa ingredients together, folding in cheese last.

Brush cornbread slices with oil and toast in the oven or air fryer until crisp.

Serve salsa in a wide bowl surrounded by crisps.

Get more mouth-watering snacks with dairy in our Appetizers and Snacks recipes.

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PREP TIME: 10 minutes

COOK TIME: 15 minutes

SERVINGS: 4

TOTAL TIME: 25 minutes

Ingredients

Okra:

Fresh okra pods (whole or halved lengthwise)

Olive oil

Smoked paprika, garlic powder, sea salt

½ Lemon

Yogurt-Herb Dip:

1 cup plain Greek yogurt

1 Tbsp lemon juice

1 garlic clove, finely grated

2 Tbsp chopped fresh dill

2 Tbsp chopped fresh parsley

Salt & pepper to taste

Notes

Source of recipe: Samaria Garrett, MS, RDN, LDN

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Whipped Feta with Herbs

Roasted Garlic and White Bean Dip

Instructions

Rinse okra in cool water and pat dry.

Toss okra in olive oil and seasonings.

Grill or air-fry at 400°F for 12–15 minutes until crispy edges form.

Mix all dip ingredients in a small bowl. Stir until smooth.

Let chill before serving. Top with fresh herbs and lemon for garnish.

Make other delicious dairy protein appetizers.

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PREP TIME: 5 minutes

SERVINGS: 1 8-ounce serving

TOTAL TIME: 5 minutes

Ingredients

2 ripe kiwis, peeled and sliced

2 fresh strawberries, hulled

½ cup milk

½ cup plain Greek yogurt

Notes

Recipe courtesy of Katharine Rosenthal, RDN.

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Tropical Turmeric Smoothie

Creamy Vanilla Coffee Smoothie

Acai Milk Tea Latte

Instructions

Add the peeled kiwis, strawberries, milk, and Greek yogurt to a blender.

Blend on high until smooth and creamy, about 30–45 seconds.

Taste and adjust. Add a drizzle of honey if you prefer more sweetness.

Pour into a glass and enjoy!

PREP TIME: 30 minutes

SERVING: 12-18

TOTAL TIME: 4 hours 45 minutes

Ingredients

2 tbsp blue spirulina powder

1 ½ cup graham crackers, crushed

¼ cup granulated sugar

6 tbsp butter, melted

1 small lemon, zested

2 cups cream cheese, softened

1 cup Greek yogurt,

¼ cup milk, optional

12-18 shot cups or muffin liners

Notes

Total time accounts for 4 hours of chill time.

Source of recipe: Gregory Lafortune, MS, RDN, LD

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Strawberry Cheesecake Parfaits

Blueberry Cheesecake Tartlets

Sun Dried Tomato-Rosemary Cheesecake

Instructions

Prepare the crust:

• In a medium bowl, combine the graham cracker crumbs, melted butter, and ⅛ cup granulated sugar (you’ll need the other ⅛ cup for the cheesecake filling). Stir until well combined and the crumbs are moistened.

• Spoon about 1-2 tablespoons of the mixture into each cup or muffin liner and press it down firmly to create an even crust layer. Use the back of a spoon or your fingers to press it down.

• Place the cups in the refrigerator to chill while you prepare the cheesecake filling. 15 minutes should be enough.

Make the cheesecake filling:

• In a large mixing bowl, beat the softened cream cheese until smooth and creamy. You can also use a blender, electric mixer, whisk, or food processor.

• Add the Greek yogurt and mix until well combined.

• Add the remaining granulated sugar and lemon zest, mixing until smooth. Slowly add the milk. (You may not need the milk, depending on the desired consistency).

• Add the blue spirulina powder and continue mixing until the color is fully incorporated, and the filling is smooth and creamy. You can also use a few drops of blue food coloring if you do not have blue spirulina powder.

Assemble the cheesecake cups:

• Spoon the cheesecake filling into the chilled crusts, dividing it evenly among all the cups.

• Smooth the tops of the filling with a spatula or spoon.

Chill to set:

• Refrigerate the cheesecake cups for at least 4 hours (or freeze for 30 minutes) until they are fully set. For best results, refrigerate them overnight the day before the big game!

Serve and enjoy:

• Once set, remove the cheesecake cups from the fridge.

• You can optionally garnish with fresh berries and/or a little more lemon zest!

PREP TIME: 15 minutes

COOK TIME: 10 minutes

SERVINGS: 1

TOTAL TIME: 35 minutes

Ingredients

4 oz. chicken, breast or Rotisserie

Pizza dough

¼ fruit peach

¼ small red onion

⅓ cup BBQ sauce

Cilantro, handful, optional

1 cup cheddar cheese

Notes

Source of recipe: Gregory Lafortune, MS, RDN, LD

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Sirloin Pita Salad Sandwich with Herb Yogurt

Beef Burrito with Pepper Jack Cheese

Cheesy Supreme Crustless Pizza

Instructions

Preheat the oven to 475°F (245°C).

Cut/shred the rotisserie chicken. Cut peach into thin slices. Cut onion into thin slices. Use your hands to tear cilantro into small pieces (or use a knife).

Spread BBQ sauce evenly over the pizza dough. Leave a small border for the crust.

Sprinkle shredded cheddar cheese evenly over the sauce.

Distribute chicken on top of the cheese.

Arrange the thin slices of peach on top of the chicken.

Scatter thinly sliced red onions over the pizza.

Transfer the assembled pizza to the oven and bake for about 10-12 minutes, or until the crust is golden and the cheese is melted and bubbly.

Remove the pizza from the oven

If desired, sprinkle fresh cilantro over the top for a burst of color and flavor. Drizzle a little extra BBQ sauce on top.

Allow pizza to sit for 5-10 minutes.

Slice and serve immediately.

PREP TIME: 10 minutes

SERVINGS: 4

TOTAL TIME: 10 minutes

Ingredients

2 small mango, diced

¼ small red onion

Cilantro, handful

2 small lemon

1 jalapeño

1 medium cucumber

¾ cup blue cheese

Notes

Source of recipe: Gregory Lafortune, MS, RDN, LD

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Roasted Garlic and White Bean Dip

Instructions

Remove mango from peel.

Dice mango, red onion, and jalapeno (add seeds for desired spice level). Place into a medium/large bowl.

Using a paring knife, chop cilantro finely. Add to the bowl.

Cut lemons in half and squeeze juice into the bowl.

Add blue cheese crumbles into the bowl.

Mix together until ingredients are evenly distributed.

Enjoy with your favorite chips or as a standalone dish! Store in the refrigerator until you’re ready for more!

PREP TIME: 5 minutes

SERVINGS: 2 8-ounce servings

TOTAL TIME: 5 minutes

Ingredients

1 small, raw beet, OR 2 tbsp beetroot powder

1 cup strawberries, frozen

1 cup banana, frozen

Mint leaves, optional

1 cup milk

Mint garnish, optional

Notes

Recipe courtesy of Gregory Lafortune, MS, RDN, LD.

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Acai Milk Tea Latte

Instructions

If using raw beet, cut into slices.

Add beet slices, strawberries, and banana into a blender.

If using beetroot powder, add to the blender. Add mint leaves.

Add milk into the blender.

Blend ingredients together. Blend until the desired texture is reached or until consistency is smooth. Add more milk if it’s too thick.

Pour into a 12-16 oz cup. Garnish with an optional sprig of mint leaves. Serve immediately.