As the cold weather stretches on, maintaining our health and fitness goals can feel increasingly challenging. But who says proper nutrition needs to be complicated? Whether you’re hitting the gym, enjoying sports, or simply staying active, fuelling your body with the right nutrition is essential. 

The good news? Enhancing your meals and fuelling your health goals all year long is simple — just add milk! 

 

Keep it simple! 

One simple glass of milk offers a powerful nutritional boost, packing in 15 essential nutrients, including 9 grams of protein. Whether you’re refuelling post-workout or preparing a nutritious dinner, adding milk to your favourite recipes is a convenient way to ensure you're getting essential nutrients without the extra hassle. 

Many Canadians lead busy lives — balancing careers, family, fitness, and personal wellness. Finding easy, nutritious options that fit seamlessly into busy routines is key. Milk not only offers high-quality protein to help repair and build muscle after exercise, but also provides nutrients like calcium, vitamin D, and potassium, which are crucial for overall health. 

This makes milk an ideal companion to your active lifestyle, especially after a workout when your body needs replenishment.

Fuel your health goals 

In addition to breakfast and snacks, dinner presents another delicious opportunity to effortlessly incorporate milk into your meals for 15 essential nutrients to refuel your body after a busy, active day. 

Here’s a deliciously simple meal designed to support an active lifestyle and help you achieve your health goals. 

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A post shared by Nicole Addison, RD, MHSc (@nourishedbynic)

Roasted Vegetable Pasta Sauce 

Created by: Nicole Addison, @nourishedbynic 

This recipe showcases just how easy — and tasty — it can be to incorporate one cup of Ontario milk into your evening meal. Not only does this add creaminess and depth to your dish, but it also provides your body with some essential nutrients, like protein. 

Ingredients: 

•  1 cup Ontario milk 
•  ½ cup Parmesan cheese 
• 4 tomatoes 
• 1 red bell pepper 
• 1 yellow onion 
• 1 head garlic 
• Olive oil 
• ½ tsp salt 
• ½ tsp black pepper 
• 1 tsp dried oregano 

Instructions: 

1. Roast your vegetables at 400°F for 40 minutes. 

2. Once vegetables are soft and fragrant, transfer them to a blender. 

3. Add Ontario milk, Parmesan cheese, salt, pepper, and oregano to the blender. 

4. Blend until smooth and creamy. 

5. Pour over your favourite pasta for a nourishing, protein-rich meal that replenishes your energy and supports muscle recovery after workouts. 

Why is this recipe the perfect dinner after your gym session? 

It combines nutritious roasted vegetables like tomatoes, bell peppers, onions, and garlic, blended smoothly with local Ontario milk and Parmesan cheese. This creates a balanced sauce full of antioxidants, healthy fats, and muscle-repairing proteins. 

It's quick, easy, and perfectly complements an active lifestyle, proving that preparing nutritious foods doesn’t need to be complicated. 

Embrace simplicity 

With that simple reminder, achieving your health goals doesn't require complicated meal plans or hours spent meal-prepping. A single glass of milk can transform your everyday dishes, such as Blender Oatmeal Pancakes or Banana Breakfast Muffins, into nutritional powerhouses. 

This winter and beyond, embrace simplicity and discover how easy and delicious it is to fuel your health goals with milk. Nutrition can be that simple — just add milk! 

For more inspiration and recipe ideas featuring milk, follow along with Dairy Farmers of Ontario to see how effortlessly you can achieve your health goals.