ST. LOUIS – Autumn is approaching, bringing with it cooler weather, shorter days and fall flavors. It is the perfect time to bring a little more comfort to homemade meals. Creating healthy and delicious dishes doesn’t have to be time consuming or difficult though. Including dairy in everyday meals, snacks and drinks can help fill nutrient gaps in the diet and fulfill those cravings for seasonal flavors.
Apples, pumpkins, cranberries, vanilla, cinnamon and sage are foods and flavors associated with autumn. These seasonal foods contain vitamins, minerals and antioxidants that help the body function every day. When paired with dairy, fall favorites receive a boost in nutrition, including calcium for bone health and protein for muscle building and recovery.
“Dairy is the perfect addition to any meal-time favorite, especially during the autumn season,” St. Louis District Dairy Council nutrition educator and registered dietitian Jessica Kassel said. “Whether adding dairy to a smoothie for breakfast or a soup for dinner, dairy’s flavor profile pairs well with other food groups and boosts all-around nutrition.”
Drink in the flavor. Served warm or cold, dairy drinks incorporate classic fall flavors. A breakfast smoothie made with milk and yogurt can be a powerful way to start the day. Simply mix milk, yogurt, canned pumpkin, banana, maple syrup and a dash of pumpkin pie spice for a new twist on pumpkin pie. Include milk in hot drinks like a creamy apple cider latte or pumpkin spice latte. Or heat a cup of milk and stir in honey and vanilla for a calming drink at the end of the day.
Re-energize with snacks. Dairy helps to wake up the body and brain when enjoyed as a snack. Build a cinnamon apple pear parfait by layering plain or vanilla Greek yogurt with chopped apples and pears. Sprinkle with walnuts and cinnamon to complete a protein packed pick-me-up. Top a round of brie cheese with cranberry chutney before baking in the oven for 8-10 minutes. Served with whole grain crackers, it makes a perfect decadent afternoon snack or evening appetizer.
Spruce up the sides. Create a harvest salad using spinach, apples, pears, figs and cranberries. Crumble gorgonzola cheese on top and drizzle with an apple cider vinaigrette dressing for a tasty addition to lunch. Serve roasted beets with feta cheese as a savory autumn side. Consider other root vegetables, like parsnips and sweet potatoes, sprinkled with Parmesan cheese, rosemary and sage for a delicious dinner side dish.
Add a little comfort. Using milk as the base for classic tomato soup can help boost nutrition and flavor. Pair it with a grilled cheese sandwich made with easy-to-melt cheeses like gouda and Havarti for a satisfying weeknight dinner. Blend butternut squash, cream, broth, onions and seasonings to create a hearty autumn soup that offers plenty to share. Make sure to use milk, cream, yogurt and cheese in baked dishes like lasagna and casseroles. As the weather turns colder and nights seem too short, prepare and refrigerate or freeze these dishes until ready to reheat and enjoy with the family.
Dish up a sweet treat. Holidays that make their appearance in the fall are synonymous with delicious, sweet treats. This year, swap the traditional pumpkin pie for a no-bake pumpkin cheesecake that everyone can enjoy. Mix graham cracker crumbs with melted butter and sugar and set aside. Next, blend cream cheese, mascarpone cheese and pumpkin puree. Layer graham cracker mixture with the blended pumpkin cheesecake filling. Drop a dollop of whipped cream on top and sprinkle with pecans as the grand finale to this soon-to-be favorite dessert.
“The dairy aisle offers so many different options,” Kassel said. “As we welcome colder weather, remember that dairy is a staple in comfort foods and dishes. Incorporating dairy into recipes is a wonderful way to use dairy foods you already love in new ways. Plus, you are getting all the nutrition dairy foods provide. This season, make those fall flavors even better by including dairy in your delicious family dishes.”
For more information on cooking with dairy, visit www.stldairycouncil.org or contact Jessica Kassel at 314-835-9668 or jkassel@stldairycouncil.org. Follow St. Louis District Dairy Council on Facebook and Instagram at STLDairyCouncil.
Creamy Roasted Tomato Soup and Gouda Grilled Cheese
This tomato soup recipe pairs delicious fall favorites with the comfort of dairy. Serve it with grilled cheese, and this delicious duo will have your family begging for more!
Yield: 6 servings
Prep Time: 15 minutes
Ingredients:
Tomato Soup:
1 Tbsp. olive oil
1 Tbsp. minced garlic
4 qts. of cherry tomatoes
¼ cup tomato paste
1 small white onion, sliced
1 cup milk (whole milk for a creamier base)
1/2 cup heavy cream
½ cup chicken or vegetable broth
1 Tbsp. Italian seasoning
1 tsp. salt
1 tsp. black pepper
1 Tbsp. fresh basil, roughly chopped
Grilled Cheese:
12 slices whole grain bread
12 slices gouda cheese
12 slices cheddar cheese
3 Tbsp. butter (as needed)
Directions:
1. Preheat the oven to 425oF.
2. On two sheet pans, evenly place cherry tomatoes, garlic, and onion. Mix in tomato paste. Drizzle with olive oil, Italian seasoning, salt and pepper.
3. Place in oven and roast for 20 – 25 minutes or until tomatoes are bursting and onions are beginning to brown and soften. Remove from oven and allow to cool slightly.
4. While tomatoes are roasting, lay out 12 slices of bread. Spread butter onto one side of each slice of bread. Save for step 7.
5. Once tomatoes are slightly cooled, blend tomato mixture in a blender until smooth (or desired texture). Pour blended tomatoes into a large stock pot. Repeat until all tomatoes are blended.
6. Stir in milk, heavy cream and broth. Bring mixture to a boil and reduce heat to a simmer. Simmer for 10-15 minutes.
7. While soup is simmering, heat a nonstick skillet on medium heat. Place the buttered side of a slice of bread into the skillet and layer with two slices of gouda cheese and two slices of cheddar cheese. Top with a second slice of bread (with butter side on top). Cook until the bottom slice of bread is golden brown, then flip the grilled cheese over to cook the top slice of bread. Remove from the skillet once both slices of bread on the grilled cheese are golden brown and the cheese is melted. Set on a plate for serving. Repeat step until all sandwiches are ready.
8. Remove the soup from heat. Ladle into bowls for serving. Top with a sprinkle of fresh basil and serve with a grilled cheese sandwich.
Additional Tips: Make this dinner your own by using your favorite cheese to make the sandwiches. You can also save time by making the tomato soup recipe in advance. Store the soup in an airtight container in the refrigerator if using within a week, or in the freezer and use in the weeks to come!
The St. Louis District Dairy Council (SLDDC) is a nonprofit nutrition education organization funded by local dairy farmers. Since 1932, SLDDC has served 131 counties in central/southern Illinois and eastern Missouri as the go-to educational resource and advocate for the role of dairy foods as part of a healthful diet. As the Nutrition Education People, we are proud to spread knowledge to local communities, bridging the gap between local dairy farmers and consumers. The staff is comprised of professionals with experience in nutrition, food service management, education and communication, and we take pride in delivering engaging programs throughout the communities we serve.