Milk, the source of all dairy products, is white because of the casein it contains.
Casein is the protein found in cow’s milk, which is about 80 per cent protein. Fat-reduced milk is considered a low calorie source of quality protein.
One glass of milk provides 30 per cent of our daily calcium, a nutrient that growing children and pregnant and lactating women need to maintain healthy teeth and bones.
Milk is an excellent source of vitamins A, B12 and D, which are essential for healthy eyesight, nerves and blood and also help with digestion.
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Milk can be grouped into five types: fresh, condensed, UHT (ultra-high temperature), raw and powdered.
Fresh milk can last up to 10 days in the refrigerator. UHT milk is vacuum packed and can last up to six months on the shelf if unopened. A sealed package of milk powder can last up to one year.
Fresh milk can be frozen, especially after opening, as a way to prevent waste.
In addition to a myriad of cooking uses, including making yogurt and cheese, smoothies and milk shakes, milk taken after spicy food can calm down the heat in your mouth.
An old-time remedy to help one sleep is a glass of warm milk. Whether or not this belief has any basis in science, a warm drink before bedtime is relaxing for the body and mind.
Bechamel or white sauce
This is one of the first sauces I learned to make in home economics class too many years ago to count. It is versatile and used in lasagna, chicken pot pies and macaroni and cheese. The thickness of the sauce can be varied with the amount of roux made. Use one, two or three tablespoons of butter and flour to one cup of milk, depending upon the thickness you want.
- 2 tbsp. butter 30 mL
- 2 tbsp. flour 30 mL
- 1 c. milk 250 mL
- salt and pepper, to taste
Melt butter in a saute pan over medium-low heat and add flour. Stir to combine, forming a roux, and cook for a couple of minutes so that it is bubbling. Add the cold milk one tablespoon (15 mL) at a time and stir to combine before adding more. When all of the milk has been added, increase the temperature to medium and continue to cook, stirring constantly, until the mixture has bubbled for about a minute. If any lumps formed, the sauce can be strained to remove them and make it smoother.
Low-fat mac and cheese
- 1 1/2 c. cottage cheese 375 mL
- 2 c. low-fat milk or buttermilk 500 mL
- 1 tsp. dry mustard or 1 tbsp. prepared mustard 5 mL, 15 mL
- pinch of cayenne
- 1/2 tsp. salt 2 mL
- 1/4 tsp. ground black pepper 1 mL
- 1/4 c. grated onions 60 mL
- 1 c. grated extra-sharp cheddar cheese 250 mL
- 1/2 lb. uncooked elbow macaroni 500 g
- 2 tbsp. parmesan or pecorino cheese, finely grated 30 mL
- 1/4 c. bread crumbs 60 mL
Preheat oven to 375 F (190 C). Prepare a 9 or 10-inch (22 or 25 cm) square baking pan with a light coating of cooking spray or oil.
In a blender, combine cottage cheese, buttermilk, mustard, cayenne, nutmeg, salt and pepper and puree until smooth. In a large bowl, combine the pureed mixture with onions, cheese and uncooked macaroni. Stir well. Pour into the baking pan. Combine grated pecorino or parmesan and bread crumbs and sprinkle on top.
Bake for about 45 minutes, until the topping is browned and the centre is firm. Adapted from the Moosewood Restaurant Low Fat Favourites Cookbook.
Cod au gratin
- 1 lb. salt cod 500 g
- water
- salt and white pepper, to taste
- 1/4 c. unsalted butter 60 mL
- 1/4 c. finely diced onion60 mL
- 2 cloves garlic, thinly sliced
- 1/4 c. flour 60 mL
- salt, to taste
- 2 c. whole milk 500 mL
- white pepper, to taste
- 1 c. seasoned panko breadcrumbs 250 mL
- 1 tbsp. butter 15 mL
- 1 1/2 c. sharp cheddar grated 375 mL
Soak salt cod in water overnight, changing the water once or twice. Keep it refrigerated. The next day, drain cod and cut into smaller chunks. Add to a pot and cover with cold water. Bring to boil and remove from heat. Drain and shred into a well-greased casserole or pan.
Make the cream sauce by melting butter in a pan on medium-low heat. Add flour, stir to combine and cook until it bubbles for a couple of minutes. Add onion and leeks, saute until soft but without any change in their colour, and season with salt. Add garlic, milk and white pepper, turn heat up to medium-high and cook until thickened, about 10 to 15 minutes. Stir often to prevent scorching.
Prepare the crumbs by melting the butter in a large frying pan, at low heat. Add breadcrumbs and cook until colour changes slightly. Remove from pan.
Cover the shredded cod with cream sauce, then top with grated cheese. Cover top thoroughly with crumbs, then place in oven to bake, about 25 to 30 minutes. When crumbs are toasted and cream is bubbling at the edge, cod au gratin is ready. Remove from oven and serve.
Maple pecan sheet pan pancakes
- 3 c. all-purpose flour 750 mL
- 2 tbsp. baking powder 30 mL
- 1 tsp. baking soda 5 mL
- 1/2 tsp salt 2 mL
- 2 tbsp. granulated sugar 30 mL
- 2 1/2 c. buttermilk 625 mL
- 2 large eggs lightly beaten
- 1/2 c. unsalted butter, melted 125 mL
- 1 tsp. vanilla extract, optional 5 mL
- 1/2 c. pecans, coarsely chopped 125 mL
- 1/2 c. chocolate chips, optional 125 mL
- sliced bananas and maple syrup
Pre-heat the oven to 425 F (220 C).
Add the dry ingredients to a large bowl and whisk together.
Whisk wet ingredients and add to dry ingredients. Stir to combine. Let stand 10 minutes.
Coat a 13 x 18 inch (30 x 43 cm) baking sheet with baking spray and pour the pancake batter into the pan, spreading evenly.
Sprinkle the pecans and chocolate chips, if using, evenly over the batter and bake for 15 to 20 minutes until puffy and golden brown.
Remove from oven and let sit for five minutes. Slice and serve with sliced bananas and maple syrup.
Sarah Galvin is a home economist, teacher and avid supporter of local food producers. She has been a market vendor, grew up on a farm in southeastern Saskatchewan and is a member of TEAM Resources.
