Health and Wellbeing
Christmas Cooking: For a Festive Feast!
When we think of Christmas time, the words ‘family’ and ‘food’ are often associated with this festive season. Why not combine both by getting the whole family involved in creating tasty treats? This Christmas Health and Wellbeing Page includes dairy cuisine for the whole family to savour and enjoy.
Dairy Goodness: What’s in it for you?
Did you know that heat has relatively no impact on the calcium content of food? Therefore, cooked meals containing milk, cheese and yogurt retain their calcium goodness and can help you meet your recommended daily intake of dairy foods. Furthermore, dairy foods are versatile and can be used in cooking, baking or enjoyed as part of breakfast, lunch or dinner. The Department of Health and Children recommends that adults and children consume three servings of dairy per day. In order to achieve increased calcium requirements during the teenage years, pregnancy or if breastfeeding, five portions of dairy each day are recommended. One serving of dairy is equal to ⅓ pint of milk, 1 carton of yogurt or 28g of cheddar-type cheese. As well as contributing to your immediate nutritional needs, the nutrients in dairy are associated with other positive benefits; for example calcium and phosphorus are needed for maintaining healthy bones and contribute to the maintenance of our teeth.
Dairy Food (per 100g) Milk (whole): |
Nutrients Present Protein, calcium, iodine, riboflavin and vitamin B12 |
|---|---|
Cheese (cheddar): |
Protein, calcium, phosphorus, vitamin A, zinc, iodine, riboflavin, folic acid and vitamin B12 |
Yogurt (whole milk, plain): |
Calcium, protein, phosphorus, iodine and riboflavin |
Have a ‘Dairy’ Christmas!
Christmas is a time for treating yourself and your loved ones – so why not try out some of the delicious recipes below:
Buttery Shortbread
Shortbread biscuits are perfect with a glass of fresh milk – especially welcomed by Santa Claus during a night of hard work delivering toys!
You will need (makes 20-24):
125g Irish butter
55g caster sugar
180g plain flour
- Heat the oven to 190˚C/375˚F/Gas mark 5.
- Beat the butter and sugar together until smooth.
- Stir in the flour to get a smooth paste. Turn onto a work surface and gently roll out until 1cm thick.
- Cut into shapes and place onto a baking tray. Sprinkle with icing sugar and chill in the fridge for 20 minutes.
- Bake in the oven for 15-20 minutes, or until pale golden-brown. Place on a wire rack to cool.
Mini Christmas Cakes
You will need:
25g glace cherries
3 – 4 no soak dried apricots
75g sultanas
75g raisins
1 heaped tablespoon chopped mixed peel
2 dessertspoons fruit juice, whiskey or Jamaica rum
50g butter, at room temperature
50g soft dark brown sugar
1 large egg
50g plain white flour
Pinch of salt
1 level teaspoon ground mixed spice
25g walnuts or almonds, finely chopped
1 dessertspoon milk
- Line the base and sides of 4 x 150g tins with two layers of baking parchment or buttered greaseproof paper. Tie two layers of brown paper around the outside of the tins, making sure to bring both sets of papers up higher than the edges of the tins.
- Finely chop the cherries. Put in a sieve and allow hot water to run through, making sure to remove all the syrup. Dry with kitchen paper. Finely chop the apricots. Put cherries, apricots, sultanas, raisins and mixed peel into a bowl with fruit juice or spirits. Cover and leave overnight, if possible.
- Cream the butter and sugar together until soft and pale. Lightly whisk the egg in a cup and gradually beat into the mixture, mixing between each addition.
- Sieve flour, salt and mixed spice together. Using a metal spoon, fold the flour gradually into the butter mixture. Fold in the fruit mixture, walnuts and milk. Do not beat.
- Spoon the mixture carefully into the four prepared tins. Level the tops of the mixture and place tins on a flat baking tray. Bake in a pre-heated oven at 170°C/ 325°F/Gas Mark 3 for about 1 – 1 ¼ hours. Test with a metal skewer. Allow to cool in the tins.
- Wrap and store, if liked for about 1 – 2 weeks. Decorate as you wish with almond paste and royal or fondant icing.
For a larger selection of recipes, go to our Recipe Section
Cooking with Dairy: Some Hints and Tips
- To prevent milk from sticking to the saucepan when heating, keep a metal spoon in the saucepan and heat on a medium heat setting
- To remove burnt milk, wet the saucepan and sprinkle salt over the top, leave to soak for a few minutes and then scrub.
- To prevent milk from boiling over the sides of a saucepan, rub some butter around the rim.
- Prevent a skin from forming on heated milk by covering the milk or try adding a teaspoon of water.
- Stir a pinch of baking powder to milk when heating to prevent curdling. Note that milk will curdle if added to boiling water.
- Soured milk can be made by adding 1 tablespoon of lemon juice per one cup of milk. Slightly soured milk can be used in recipes as an alternative to buttermilk.
- Add cheese at the end of cooking a dish, to prevent it becoming stringy and chewy.
- Yogurt should be stirred into a hot dish, after the dish has been cooked.
Did you know?
Ireland produces more farmhouse cheese varieties per capita than any other country in the world. Why not add some grated cheddar cheese to spruce up those post-Christmas turkey sandwiches!
Nutri-Myth of the month
Myth: It is difficult to achieve the recommended servings of dairy each day.
Truth: There is a wide range of dairy products on our supermarket shelves ensuring dairy foods can be easily included and enjoyed as part of a healthy balanced diet; either as snacks, incorporated into meals or used in baking.
If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, Innovation House, 3 Arkle Road, Sandyford, Dublin 18.
The National Dairy Council wishes you and your family a very Happy Christmas and a Peaceful New Year.
Back to Health & Wellbeing Index