Category Archives: recipes

Artichoke Jalapeno Dip

Score Points with this Super Artichoke Dip.

Word on the street is there’s going to be a pretty big football game televised this Sunday. One might even call it “super,” with the express written consent of the National Football League, of course.

No plan yet for your big game watch party? Kick it off with this artichoke dip that’s sure to score points with your guests. It’ll be super in a bowl, or on a plate, and will stand apart in a crowded field of game day snacks and appetizers.

Yields 2 cups

dash-recipehealthy-recipeSide dish recipe



Dietitian’s Tip: 

  • Scoop onto crunchy carrot sticks, cucumbers, radishes, or jicama
  • Serve with whole grain crackers
  • Dip left over? Spread on whole grain toast for a healthy snack



1 ½ cup plain Greek-style yogurt or plain yogurt, strained*
1 cup canned water-packed artichoke hearts, drained, patted dry, chopped
¼ cup grated parmesan cheese
2 tablespoons fresh jalapeno chili, minced
½ teaspoon salt
¼ teaspoon black pepper



Mix ingredients together. Cover and refrigerate a couple hours before serving.

Follow the link to LiveBest for directions to strain plain yogurt.



Per ¼ cup serving: 57 calories, 1 g total fat, 0.5 g saturated fat, 6 g carbohydrate, 4 g protein, 1 g fiber, 228 mg sodium, 168 mg potassium, 16 mg magnesium, 123 mg calcium


Recipe courtesy of LiveBest

White Chicken Chili

Try this delicious, hearty chili on a cold, wintery day or any day.

Serves 8




Dietitian’s Tip: To help you meet your DASH daily goals, here are suggestions for foods to eat with this hearty chili:

  • Whole grain crackers or a slice of whole grain bread
  • Salad with leafy greens, carrots, cucumbers, and a sprinkle of nuts and a drizzle of olive oil
  • For a simple dessert or snack later on, choose fruit.

1 tablespoon oil
1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
1 onion, chopped
1 ½ teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
½ teaspoon pepper
¼ teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
½ cup nonfat or 1% milk



Heat oil in a large saucepan. Sauté chicken, onion and garlic powder until chicken is no longer pink inside.

Add the beans, broth, chilies, and seasonings.

Bring to a boil. Reduce heat. Simmer uncovered for 30 minutes.

Remove from the heat. Stir in sour cream and milk.

Refrigerate leftovers within 2 hours.


Per serving: 260 calories, 4.5 g total fat, 1 g saturated fat, 40 g carbohydrate, 23 g protein, 6 g fiber, 220 mg sodium, 855 mg potassium, 86 mg magnesium, 175 mg calcium


Recipe courtesy of Food Hero


White Chocolate Mint Whoopie Pies

I’m Dreaming of a White … Chocolate Mint Whoopie Pie.

These cookies are ‘mint’ to be for parties, gift baskets or a fun baking project with your kids during the holiday season. Try one bite, and you’ll be saying “whoopee” for whoopie pies.

Makes 2 dozen whoopie pies

indulgent-recipeDessert recipe

Chocolate Cookies:

2 cups all-purpose flour
½ cup unsweetened cocoa powder
1 ½ teaspoons baking soda
½ teaspoon baking powder
½ teaspoon salt
1 cup granulated sugar
½ cup butter, softened
1 teaspoon vanilla
1 large egg
1 cup milk

White Chocolate Mint Buttercream Filling:
2 ounces chopped white chocolate
5 tablespoons heavy cream, divided
½ cup butter, softened
3 ¾ cups (1 1-pound box) powdered sugar
1 teaspoon pure mint extract (or peppermint extract)
1 teaspoon vanilla extract
1/8 teaspoon salt
10 peppermint candies, crushed into fine pieces


Preheat oven to 375˚. Line baking sheets with parchment paper.

For Cookies:

Combine flour, cocoa, baking soda, baking powder, and salt in medium bowl; set aside.

Beat together sugar, butter, vanilla and egg in large bowl with electric mixer on medium speed until well combined. Stir in milk. Gradually beat in flour mixture on low speed.

Drop batter by rounded tablespoonfuls 2 inches apart onto prepared baking sheets.

Bake until edges appear set, 7 to 9 minutes. Cool on pan 1 minute. Remove to wire rack and cool completely.

For White Chocolate Mint Buttercream Filling:

Combine white chocolate and 3 tablespoons cream in microwave-safe bowl. Heat for one minute at medium (50%) power, stirring at 30-second intervals until melted and smooth. Cool to room temperature.

Beat butter in large bowl with electric mixer on medium speed until creamy. Gradually beat in powdered sugar, the remaining 2 tablespoons heavy cream, mint extract, vanilla and salt on low speed until blended.

To assemble, spread the bottom sides of half the cookies with the White Chocolate Mint Buttercream Filling. Top with the remaining cookies, bottom sides down; press gently together. Sprinkle the edges of the buttercream with crushed peppermint candies.

Recipe submitted to Oregon Dairy and Nutrition Council by Edwina Gadsby

What’s in a Waldorf Salad? Watch this Video and Find Out!

No better time than apple season to indulge in this DASH friendly Waldorf Salad

Serves 6

dash-recipehealthy-recipeSide dish recipe



Dietitian’s Tip: This recipe uses fat free yogurt in place of mayonnaise to reduce fat and boost nutrient content. The toasted walnuts, celery, raisins and dressing compliment the tartness of the apples. To put together a complete DASH friendly meal, enjoy this salad with:

  • A whole wheat grilled cheese sandwich
  • A whole wheat roll with a glass of milk
  • Whole wheat crackers with cheese

1⁄3 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup fat free plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice


Preheat oven to 350 degrees.

Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.

Combine apples, celery, nuts, and raisins.

Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.

Refrigerate leftovers within 2 hours.


Per serving: 120 calories, 4.5 g total fat, 0 g saturated fat, 21 g carbohydrate, 2 g protein, 3 g fiber, 20 mg sodium, 40 mg calcium



Apple Butter-Pork Burger with Acorn Squash Puree

This savory and sweet burger has ingredients so good that nothing goes to waste. Extra squash puree can be used for your next meal as a side dish or pasta sauce.

Serves 6




Dietitian’s Tip: Pair this hearty meal with a light green salad mixed with dried or fresh fruit and nuts, and dress with a ratio of 3 parts oil to one part vinegar.

1 acorn squash
Kosher salt and freshly cracked black pepper, to taste
1 teaspoon nutmeg
2 pounds reduced-fat ground pork (4% fat)
2 tablespoons apple butter (or applesauce)
½ tablespoon chopped fresh sage
½ tablespoon + 1 teaspoon chopped fresh thyme
2 teaspoons ancho chili powder or 1 smoked chipotle pepper (optional in squash puree)
½ cup low-fat or fat-free dairy milk
6 whole grain English muffins, toasted
2 cups fresh arugula
6 slices smoked gouda (or cheddar)

Preheat the oven to 400 degrees.

Halve and seed the squash and cut into large chunks. Season with salt, pepper, and nutmeg, and roast on a cookie sheet for 30 minutes, or until a fork comes out clean.

In a mixing bowl combine the pork, apple butter, sage and ½ tablespoon of thyme, and season with salt and pepper. Mix together and form into 6 equal patties.

Once the squash has cooled enough to touch, spoon the meat from the skin into the bowl of a food processor.

Blend together the squash, milk, 1 teaspoon of thyme and an optional spice until smooth.

Cook the burgers over a hot grill to desired doneness, flipping only once.

Assemble the burgers: layer the arugula onto the bottom of the English muffins, place the burger on top, and, add the cheese slices, and finish with a generous spread of the squash puree.

Serve right away and enjoy.

Per serving: 470 Calories, 16 g total fat, 7 g saturated fat, 120 mg cholesterol, 590 mg sodium, 39 g carbohydrates, 6 g fiber, 46 g protein, 450 mg calcium

Recipe courtesy of: National Dairy Council

Oregon Raspberry or Blackberry Sauce

So simple and so divine! Pour over luscious Oregon-made ice cream and enjoy the bounty of Oregon.
indulgent-recipeDessert recipe


1 1/2 cups raspberries or blackberries (fresh or frozen)
½ cup sugar
1½ Tablespoons lemon juice
2 teaspoons cornstarch

In a blender, blend fresh or thawed frozen berries for 20 seconds. Place a mesh sieve over a large bowl. Pour mixture through the sieve and press using a plastic spatula or spoon. Press to extract puree and remove seeds.

Pour berry puree into a medium pan. Mix in sugar and heat to 160 degrees. Stir often.

Mix lemon juice and cornstarch into a slurry or thick liquid. Add to berry puree and cook for 3 more min, or until cornstarch is completely cooked and puree is thickened into sauce.

Pour over ice cream or frozen yogurt, and enjoy!

Recipe adapted from the Oregon Raspberry and Blackberry Commission

Bean and Smoked Cheddar Salad

Bean and Smoked Cheddar Salad
This tasty bean salad comes together in no time, and the smokey cheddar adds bonus flavor. No smoked cheddar? Try using sharp cheddar or pepper jack.

Serves 4

dash-recipehealthy-recipeentree-recipeSide dish recipe



Dietitian’s Tip: Build a DASH meal with this salad by adding a side of fresh fruit and a whole grain roll

2 tablespoons Dijon mustard
2 tablespoons cider vinegar
¼ teaspoon salt
1 teaspoon sugar
¼ teaspoon black pepper
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
¼ cup red onion, minced
½ cup celery, sliced
2 15-ounce can 50% less sodium beans (garbanzo, kidney or black), drained and rinsed
4 ounces smoked Cheddar cheese, cut into ¼ inch cubes

In a large bowl combine Dijon mustard, cider vinegar, salt, sugar, black pepper and olive oil: whisk until well mixed.
Add remaining ingredients to large bowl with vinaigrette and mix until evenly coated. Serve chilled or at room temperature.

Per serving: 240 Calories, 11 g total fat, 4 g saturated fat, 310 mg sodium, 23 g carbohydrates, 8 g fiber, 12 g protein, 192 mg calcium

Mother’s Day Brunch Idea: Better with Berry Butter

Poppyseed Muffins with Strawberry Butter

Mother’s Day is on Sunday, May 14, but you knew that already, right? Of course you did, because mom is special … plus you know what’s good for you! Short changing mom on her special day is just not an option.

We’re here to help. If you’re planning a brunch, here’s an easy, unique and delicious recipe you can do to sweeten up the usual fare. This simple strawberry butter with poppyseed muffins adds color and flavor to the table. Plus it’s something the whole family will enjoy.

Follow this simple recipe, and enjoy! And don’t worry, you can take all of the credit – we won’t say a word.

Yield: 12 muffins



Prep time: 15 min   Cook time: 15 min


For the Strawberry Butter:

2/3 cup chopped strawberries
2 tablespoons sugar
1 cup (2 sticks) unsalted butter
1/4 teaspoon salt

For the Almond Poppyseed Muffins:

1 1/3 cups flour
1/2 teaspoon baking soda
1/2 teaspoon salt
4 tablespoons (1/2 stick) butter, softened
3/4 cup granulated sugar
2 eggs
1 1/2 teaspoons almond extract
3/4 cup sour cream
1 tablespoon poppy seeds


For the Strawberry Butter:

Sprinkle strawberries with sugar and mix well. Let stand at room temperatures 30 minutes to 1 hour. Drain off liquid and discard or reserve for another use.

Add drained strawberries, butter and salt to bowl of electric mixer. Mix until well incorporated and fluffy, about 3-4 minutes. Serve immediately or refrigerate until ready to serve.

For the Almond Poppyseed Muffins:

Preheat oven to 450°F and butter muffin tin.

In medium bowl, whisk together flour, baking soda and salt.

In large bowl, cream together butter, sugar, eggs, almond extract and sour cream. Add dry ingredients to wet ingredients and mix until combined. Stir in poppy seeds.

Fill muffin tins about 2/3 full each with muffin batter. Bake for 12-16 minutes until toothpick inserted into center comes out clean. Allow to cool on wire rack. Serve warm with strawberry butter.

Strawberry Butter with Almond Poppyseed Muffins
Courtesy of the American Butter Institute and Crème de la Crumb


Eight Questions for an Oregon Dairy Mom

Mushroom Cheddar Soup

Mushroom Cheese Soup
This cheesy and creamy soup is for you, whether you are lactose intolerant or not.

Serves 9




Dietitian’s tip: Use either whole milk or lactose-free whole milk. Cheddar cheese, like all aged cheeses, contains very little lactose so you can enjoy without symptoms. For a healthy balance to your meal, accompany this treat with a side salad or roasted vegetables.

Prep time: 10 min   Cook time: 30 min

Sliced baby portabella mushrooms
1 cup yellow onion, peeled, sliced
1 tablespoon garlic, peeled, minced
1 tablespoon vegetable oill
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup butter
1/4 cup flour
2 cups low-sodium chicken broth
2 cups lactose-free whole milk
2 cups shredded cheddar

In a large sauce pan, sauté mushrooms, onion, and garlic in vegetable oil over medium heat, for 3 to 5 minutes. Season with salt and pepper.

Add butter to pan and melt over medium heat; add flour, stirring constantly for 2 to 3 minutes or until incorporated.

Gradually add chicken broth and milk, stirring until incorporated; bring to a boil over medium-high heat.

Reduce to a simmer over medium-low heat; cook for 10 to 15 minutes or until soup is thickened.

Stir in cheddar cheese and simmer for an additional 3 to 5 minutes or until cheese is melted.

Tip: Soup can be made up to one day in advance, and reheated

Per serving: Calories 210, Total Fat 14g 22%, Saturated Fat 7g 35 %, Trans Fat 0g, Cholestrol 35mg 12%, Sodium 290mg 12%, Total Carbohydrate 10g 3%, Dietary Fiber 1g 4%, Sugars 3g

Recipe Courtesy of National Dairy Council®

Harvest Cheddar Tart

Cheddar Apple Pear Tart
Apples, pears and cheese have always been a classic trio. Take them to the next level with this sweet treat.

Serves 6

indulgent-recipeDessert recipe



Dietitian’s Tip: With an indulgent dessert like this on the menu, plan ahead and enjoy a low calorie and low fat meal first.

Prep time: 5 min   Cook time: 10 min

6 puff pastry shells
1 Bartlett pear, stemmed, cored, chopped
1 red apple, stemmed, cored, chopped
1 tablespoon butter
1/2 teaspoon pumpkin pie spice
6 tablespoons (1.5 ounces) aged Cheddar cheese, shredded
6 teaspoons caramel sauce

Preheat oven to 350 F degrees

Bake puff pastry shells according to the package directions.

In a medium skillet, cook pear and apple in butter for 5 to 7 minutes or until tender; sprinkle with pumpkin pie spice.

Fill each puff pastry cup with 2 tablespoons fruit; top with 1 tablespoon shredded cheese.

Bake tart for 2 to 3 minutes or until cheese is melted.

Serve tart with 1 teaspoon caramel sauce.

Tip: Classic Cheddar cheese may be substituted in place of aged Cheddar cheese.

Per serving: Calories 290, Total Fat 18g 28%, Saturated Fat 6g 30 %, Trans Fat 0g, Cholesterol 15mg 5%, Sodium 290mg 12%, Total Carbohydrate 29g 10%, Dietary Fiber 2g 8%, Sugars 10g, Protein 6g

Recipe Courtesy of National Dairy Council®

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