All-Day Nutrition: Dairy-Inspired, Plant-Based Recipes

February 6, 2020Recipes

From cereal and milk to yogurt and fruit to broccoli and cheese, combining dairy with plant-based foods creates a superfood power couple that boosts both taste and nutrition. Dairy helps optimize nutrient absorption from plant foods, providing essential protein, calcium, vitamin D, and B12.

These recipes demonstrate how easy and delicious it is to combine dairy and plant-based ingredients for meals that fuel your family from morning to night.

Creamy Couscous with Broccoli, Tomatoes and Cheese

By Marcia Stanley, MS, RDN | Prep: 15 min | Cook: 5 min | Serves: 6

Ingredients

  • 1 cup uncooked couscous
  • 1-1/4 cups boiling water
  • 2 cups broccoli florets, steamed
  • 1 cup cherry tomatoes, halved
  • 1 cup shredded cheddar cheese
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions

  1. Place couscous in a large bowl and pour boiling water over it. Cover and let stand for 5 minutes, then fluff with a fork.
  2. Add steamed broccoli, cherry tomatoes, and shredded cheese to the warm couscous. Toss to combine.
  3. Stir in Greek yogurt and olive oil. Season with salt and pepper. Serve warm.

Lentil Tacos with Tangy Guacamole

By Marcia Stanley, MS, RDN | Prep: 40 min | Serves: 6

For the Tangy Guacamole

  • 2 ripe avocados, mashed
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons lime juice
  • 1/4 cup diced red onion
  • Salt to taste

For the Lentil Filling

  • 1-1/2 cups dried green or brown lentils
  • 3 cups water
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 12 small tortillas
  • 1 cup shredded cheddar cheese
  • Toppings: diced tomatoes, shredded lettuce, sour cream

Instructions

  1. Rinse lentils and combine with water in a saucepan. Bring to a boil, reduce heat, and simmer for 25-30 minutes until tender.
  2. Drain excess water and stir in chili powder, cumin, and garlic powder.
  3. For guacamole, combine mashed avocado, Greek yogurt, lime juice, and red onion. Season with salt.
  4. Warm tortillas and fill with lentil mixture.
  5. Top with cheddar cheese, tangy guacamole, and your choice of toppings.

Labneh Spread

By Jenn Fillenworth, MS, RDN | Prep: 5 min (plus 24-48 hrs straining) | Serves: 6

Ingredients

  • 2 cups full-fat Greek yogurt
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • Optional toppings: za'atar, sumac, fresh herbs, olive oil

Instructions

  1. Mix Greek yogurt with salt in a bowl.
  2. Line a fine-mesh strainer with cheesecloth and place over a bowl. Spoon the yogurt onto the cheesecloth.
  3. Gather the cheesecloth edges and tie closed. Refrigerate for 24-48 hours, allowing whey to drain.
  4. Remove labneh from cheesecloth and place in a serving bowl.
  5. Drizzle with olive oil and add desired toppings. Serve with pita bread or fresh vegetables.

Blueberry Apple Crisp Smoothie Bowl

By Rachel Gurk of Rachel Cooks | Prep: 5 min | Serves: 1

For the Smoothie Base

  • 1 cup frozen blueberries
  • 1/2 apple, chopped
  • 1/2 teaspoon cinnamon
  • 1/2 cup plain Greek yogurt
  • 1/4 cup milk
  • Handful of fresh spinach

For the Toppings

  • 2 tablespoons rolled oats
  • 1 tablespoon chopped pecans
  • Diced apple
  • Fresh blueberries

Instructions

  1. Blend frozen blueberries, apple, cinnamon, Greek yogurt, milk, and spinach until thick and smooth.
  2. Pour into a bowl and top with rolled oats, pecans, diced apple, and fresh blueberries.

Frequently Asked Questions

Combining dairy with plant-based foods creates what nutrition experts call a superfood power couple. Dairy helps optimize the absorption of nutrients from plants, including protein, calcium, vitamin D, and B12, making the combined nutritional value greater than either food group alone.

Dairy products provide complete proteins containing all essential amino acids, while plant foods offer fiber, antioxidants, and phytonutrients that dairy alone cannot provide. Together, they create a more complete nutritional profile.

The calcium in dairy foods aids in the absorption of certain plant-based nutrients, while the fiber in vegetables and grains helps slow digestion, allowing your body more time to absorb the nutrients from both food groups.

This combination approach to eating is particularly beneficial for families, as it helps ensure that children and adults alike receive a broad spectrum of essential nutrients from every meal without requiring supplements or complicated meal planning.

Several of these recipes work well for meal prep. The Creamy Couscous can be prepared in advance and reheated, though you may need to add a splash of milk when warming to restore its creamy texture. It stores well in the refrigerator for up to 3 days.

The Lentil Taco filling is an excellent make-ahead option. Cooked lentils with seasoning can be refrigerated for up to 4 days and reheated quickly on the stovetop or in the microwave. Prepare the guacamole fresh when serving.

Labneh Spread requires 24-48 hours of straining time, making it inherently a make-ahead recipe. Once prepared, it keeps well in the refrigerator for up to a week, actually developing deeper flavors as it ages.

The Smoothie Bowl should be made fresh for the best texture, but you can prep the ingredients by pre-portioning frozen fruits into bags and having toppings ready in containers. This reduces morning preparation time to just a few minutes.

These recipes are designed with families in mind and are generally kid-friendly. The Creamy Couscous and Smoothie Bowl are particularly popular with children due to their mild flavors and appealing textures.

For pickier eaters, the Lentil Tacos offer a great opportunity for customization. Let children choose their own toppings and build their own tacos, which often increases their willingness to try new ingredients.

The Labneh Spread can be served as a dip with colorful vegetables and pita bread, making it a fun interactive snack. Children often enjoy dipping foods more than eating them in other formats.

You can adjust seasoning levels for younger palates by reducing spices like chili powder in the lentil filling or adding a bit more honey to the smoothie bowl. The flexibility of these recipes makes them adaptable to different taste preferences within the family.

For lactose intolerance, you can substitute lactose-free versions of the dairy products called for in these recipes. Lactose-free milk, yogurt, and cheese provide the same nutritional benefits without causing digestive discomfort.

For a gluten-free diet, substitute the couscous with quinoa or gluten-free pasta in the first recipe. Use corn tortillas instead of flour for the lentil tacos. The Labneh and Smoothie Bowl are naturally gluten-free as written.

If you need to increase the protein content, add extra Greek yogurt, incorporate nuts or seeds, or stir in a scoop of unflavored protein powder into the smoothie bowl. Each recipe can be adjusted to meet higher protein needs.

For vegan adaptations, plant-based yogurt and cheese alternatives can be used, though the nutritional profile will differ. The emphasis on dairy in these recipes is specifically for its nutritional synergy with plant foods, so alternatives should be chosen carefully to maintain nutrient density.

Start your day with a combination like yogurt parfaits with fresh fruit and granola, or oatmeal made with milk and topped with berries. These simple breakfasts provide both dairy and plant nutrients to fuel your morning.

For lunch, consider salads topped with cheese, smoothies made with yogurt and vegetables, or grain bowls with a yogurt-based dressing. These combinations are easy to pack for work or school and provide sustained energy throughout the afternoon.

Dinner offers endless possibilities, from pasta with cheese sauce and vegetables to stir-fries served with a side of yogurt-based raita. The Creamy Couscous and Lentil Tacos from this article are perfect examples of satisfying dinner options.

Snack time is another great opportunity to combine dairy and plants. Cheese with apple slices, yogurt dip with carrot sticks, or a simple glass of milk with a piece of fruit are quick, nutritious options that keep hunger at bay between meals.