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Recipes from DairyMax with Sarah Ryan

Sarah Ryan is a registered dietitian nutritionist with DairyMax and she taped several segments that demonstrated how good dairy products are for you.  I think you'll enjoy the following recipes.



For the dressing

  • ¼ cup each buttermilk and plain yogurt
  • 3 tablespoons reduced fat mayonnaise
  • ¼ teaspoon hot sauce
  • ¼ teaspoon garlic salt
  • 2 teaspoons lemon juice
  • 1 tablespoon chopped chives

For the salad

  • 1 cup cherry or grape tomatoes
  • ¼ cup shredded carrot
  • ¼ cup cooked crumbled bacon
  • 1½ cups (6 ounces) shredded Colby Jack or Cheddar Jack cheese
  • 2 cups torn spinach

For the dressing
In a medium bowl combine buttermilk, yogurt and mayonnaise until blended. Stir in remaining dressing ingredients. Refrigerate until ready to assemble salads. Dressing may be prepared up to 2 days ahead and stored in a covered container in the refrigerator.

For the salad
Divide dressing among 4 pint-size jars with lids such as Mason jars. Layer tomatoes, carrot, bacon, cheese and spinach. Cover and refrigerate. Shake to coat salad before eating.

Variation: Add ¼ cup crumbled blue cheese to dressing. Layer dressing, tomatoes, 2 chopped hard-cooked eggs, bacon, ¾ cup crumbled blue cheese and spinach.

Variation: Add 1 tablespoon balsamic vinegar to dressing. Layer dressing, tomatoes and 6 ounces fresh mozzarella balls or cubes, torn basil and spinach. Provolone cubes may be used as an alternative.

Antipasti Skewers

Antipasti Holiday Skewers

  • 1 (9 ounce) package cheese-filled tortellini, cooked al dente and cooled
  • ½ cup fat-free Italian dressing
  • 8 ounce block of reduced-fat Swiss cheese, cubed
  • 2 cups baby spinach leaves
  • 32 pieces turkey pepperoni
  • 3½ cups cherry tomatoes
  • 16 wooden skewers (9- to 10- inch)

In a large bowl, marinate tortellini in Italian dressing for 30 minutes in refrigerator. To assemble skewers, start with two pieces tortellini, one cheese cube, two spinach leaves, one pepperoni slice (folded in fourths), one tomato and repeat again. (Each skewer will have total of four pieces tortellini, two cheese cubes, four spinach leaves, two pepperoni slices and two tomatoes.) Repeat until 16 skewers are made. Refrigerate until serving.

Overnight Oatmeal Trio

Overnight Oatmeal

  • 1/3 cup old fashioned oats
  • 2 tablespoons dried sweetened cranberries or raisins
  • 2/3 cup milk
  • 1 tablespoon chopped pecans
  • Dash of cinnamon
  • Brown sugar or honey, if desired

Layer ingredients except brown sugar in a jar. Cover; refrigerate at least 8 hours but no longer than 3 days before eating. Add brown sugar or honey, if desired.


Use chopped dried apricots, orange zest and walnuts instead of cranberries and pecans.


Use dried blueberries and sliced almonds instead of cranberries and pecans.


Slow Cooker Chili

Slow Cooker Chili

  • 1 pound lean ground beef
  • 1 green bell pepper, chopped
  • 1 onion, chopped
  • 2 cans (15-ounce) red kidney beans, undrained
  • 2 packets (1 to 1.25-ounce) chili seasoning mix
  • 1 (12 to 15-ounce) can tomato sauce
  • 1 (10-ounce) can diced tomatoes and green chilies
  • 1½ cups shredded cheddar cheese
  • ½ cup sour cream

In a large skillet, brown first three ingredients. Put mixture in slow cooker. Add next four ingredients to slow cooker and stir. Cook on low for 6 hours or on high for 3 hours. Serve with cheese and sour cream.

Layered Spinach Supreme

1 cup buttermilk baking mix
1/4 cup milk
1/2 cup finely chopped onion
4 eggs
1 (10-ounce) package frozen spinach, thawed and drained
1 1/2 cups (12 ounces) small curd cottage cheese
1/2 cup grated Parmesan cheese
4 ounces Monterey Jack cheese, cubed
2 cloves garlic, crushed

Preheat oven to 375° F. Spray a 12x8x2-inch baking dish with nonstick spray. Mix baking mix, milk, onion and 2 eggs (reserving the other 2 eggs for the cheese mixture); beat vigorously 20 strokes. Spread in dish. Mix remaining ingredients and the 2 reserved eggs. Spoon evenly over batter in dish. Bake until set, about 30 minutes. Let stand 5 minutes before cutting into squares.

Dark Chocolate-Covered Strawberry Smoothie

1 cup fat-free milk
1/3 cup low-fat plain yogurt
3 cups fresh whole strawberries (2 cups sliced)
2 tsp. honey (optional)
1/2 tsp. vanilla extract (optional)
1/2 tsp. unsweetened cocoa powder

In a single layer on a plate, freeze the sliced strawberries for at least one hour (or overnight.)  Add the frozen strawberries, milk, yogurt, and, if using, the honey and vanilla, to a blender container.  Cover and puree until smooth.  Pour into two tall chilled glasses.  Sprinkle the top of each smoothie with the cocoa powder.

Grilled Shrimp with Yogurt Cilantro Salsa

1 1/2 cups (12 oz.) low-fat plain yogurt
1/4 cup coconut milk
1 cup cilantro
2 Tbsp. chopped mint leaves
1/2 cup each diced red, green and yellow pepper
1/2 cup diced cucumber
1 jalapeno pepper, seeded and minced
1 (2-inch) piece fresh ginger, peeled and grated
1 clove garlic, minced
1/2 tsp. hot sauce, or to taste
1/4 tsp. salt
1 (8-oz.) can pineapple chunks in unsweetened juice, divided
16 lg. shrimp (16/20 count)
1/2 tsp. Cajun Creole seasoning
1 (9-oz.) bag baby spinach

To make the salsa:
Mix yogurt and coconut milk in a medium bowl until smooth.  Reserve 1 tablespoon each of the cilantro and diced peppers for garnish at serving time.  Stir the remaining cilantro and peppers into the yogurt mixture along with the mint, cucumber, jalapeno, ginger, garlic, hot sauce and salt.  Mix in 1 tablespoon of the canned pineapple juice; refrigerate salsa until serving time.  Yield:  about 1 1/2 cups salsa.

Thread 4 shrimp and 4 pineapple chunks on each skewer.  Spray with non-stick cooking spray and sprinkle with Cajun seasoning on each side.  Place on heated grill and cook about 2 minutes each side or until nicely browned and shrimp is cooked.

To serve:  Divide spinach among serving plates and spoon about 1/2 cup salsa onto each plate. Sprinkle reserved cilantro leaves and diced peppers over salsa.  Place shrimp skewer alongside salsa.

Blues Buster Smoothie

3/4 cup (6 ounces) low-fat blueberry yogurt
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
    5 to 6 ice cubes

Combine all ingredients in blender; blend until smooth. Amount of ice will vary depending on desired consistency. Pour into a glass and serve chilled.

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