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Read these interesting hiking- and trail-related articles and recipes!

 
April 3, 2024

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Zucchini and Cheese Muffins
Perfect for an afternoon snack or served warm for breakfast.
 
Prep: 1 h Cooking: 35 min

Ingredients
2 cups (500 mL) zucchini grated
1/2 tsp (2.5 mL) salt
3/4 cup (180 mL) unbleached flour
3/4 cup (180 mL) whole wheat flour
1/2 tsp (2.5 mL) baking powder
1/2 tsp (2.5 mL) baking soda
Pepper to taste
Espelette pepper to taste (optional)
1/4 tsp (1 mL) garlic powder
1/2 tsp (2.5 mL) nutmeg grated
1/2 tsp (2.5 mL) herbes de Provence
2 eggs
1 tsp (5 mL) sugar
1/4 cup (60 mL) unsalted butter melted
3/4 cup (180 mL) Canadian Quark cheese
2 tbsp (30 mL) snipped chives
1 1/2 cups (375 mL) Canadian Swiss cheese grated

Preparation
Place the grated zucchini in a sieve. Add salt and mix. Let stand for 30 minutes at room temperature. Rinse in cold water and drain. Press firmly with your hands to extract as much water as possible. Preheat oven to 350°F (180°C). Grease a 12-cup muffin pan with butter or insert silicone or paper liners.

In a large bowl, mix the flours, baking powder, baking soda, pepper, Espelette pepper, garlic powder, nutmeg and herbes de Provence. In another bowl, beat the eggs with the sugar, butter and Quark. Using a rubber spatula, fold in the well-drained zucchini and Swiss cheese. Pour the liquid ingredients into the bowl with the dry ingredients and mix. Divide the batter among the muffin cups. 

Bake in the centre of the oven for about 35 minutes or until a toothpick inserted into the centre of a muffin comes out clean. Once cooled, store in an airtight container in the refrigerator for up to 5 days or in the freezer for 3 months.

Tip
It takes about 1 medium zucchini to make 1 cup (250 mL) grated zucchini. You will therefore need 2 for this recipe. Replace Swiss cheese with Canadian Cheddar or Gouda. Add cubed ham or sliced olives to the batter. Replace Quark with the same amount of yogurt or milk. Learn more about different cheeses here.

Nutritional Information per serving
   
Energy: 166 Calories
Protein: 8 g
Carbohydrate: 14 g
Fat: 9 g
Fibre: 1.3 g
Sodium: 242 mg

Top 5 Nutrients
  (% DV*)
Calcium: 16 % / 171 mg
Folate: 14 %
Phosphorus: 15 %
Selenium: 28 %
Vitamin B12: 33 %
*percentage of daily value

For more amazing recipes featuring products with 100% Canadian dairy visit: dairyfarmersofcanada.ca/recipes

 
January 5, 2024

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Minestrone Soup Made Easy
This minestrone is one of those healthy, complete meal soups.
Updated to include super greens like spinach and kale, you’ll feel great after eating it.

 
Prep: 15 min Cooking: 25 min

Ingredients
2 tsp (10 mL) butter
1 small onion finely chopped
2 cloves garlic minced
900 mL container no-salt-added or regular chicken broth
28 oz (796 mL) can no-salt-added or regular diced tomatoes
19 oz (540 mL) white kidney beans rinsed and drained
2 cups (500 mL) bite-size cauliflower florets about ⅓ head
2 cup carrots thinly sliced
1 zucchini sliced into half moons
1/4 lb (125 g) halved yellow beans about 1 large handful
2 tsp (10 mL) dried Italian seasoning
1/2 cup (125 mL) your favourite small pasta
2 tbsp (30 mL) all-purpose flour
2 cups (500 mL) milk
4 cups (1 L) baby kale or spinach about ⅓ (5 oz/142 g) pkg
Freshly ground pepper
1/2 tsp (2 mL) salt (optional)
Grated Canadian Parmesan optional

Did you know?
Canadian dairy farmers reduced the carbon footprint of milk by 7% in just five years (2011-2016) and they’re not stopping there. Learn more.

Preparation
Melt butter over medium heat. Add onion and garlic and cook, stirring, until tender, about 3 min. Stir in broth, tomatoes, kidney beans, cauliflower, carrots, zucchini, beans and Italian seasoning. Cover and bring to a boil. Reduce heat; simmer covered 10 min. Add pasta. Cover and simmer 10 min longer or until pasta is tender.

In large measuring cup, whisk flour into milk. Gradually whisk into soup. Cook and stir over medium heat until mixture boils. Stir in kale and pepper; gently boil 2 min. Taste and add salt if needed. Serve sprinkled with Parmesan. If soup is too thick the next day, thin with broth or water.

Tips
Watching your sodium? Look for low-salt or no-salt-added chicken broth and canned tomatoes and eliminate salt in recipe. Of course regular broth and tomatoes work as well. This soup makes a perfect pre-activity meal – fast for the cook to make, and nutritious for the kids. Minestrone is the perfect soup to use leftover little bits of vegetables like peas and broccoli.

Nutritional Information Per serving
   
Energy: 204 Calories
Protein: 13 g
Carbohydrate: 33 g
Fat: 4 g
Fibre: 7.7 g
Sodium: 345 mg

Top 5 Nutrients
  (% DV*)
Calcium: 19 % / 205 mg
Folate: 59 %
Magnesium: 34 %
Thiamin: 59 %
Vitamin C: 63 %
*percentage of daily value

For more amazing recipes featuring products with 100% Canadian dairy visit: dairyfarmersofcanada.ca/recipes

 
November 30, 2023

Hiker's Wish List
Perfect Holiday Gift Ideas for Any Hiker! 

Do you have a hiker or potential hiker on your gift list this year? If yes, then Hike Nova Scotia has got you covered with lots of gift ideas this holiday season. Check out our gift options below and find the perfect gift for any hiker. 

For the Nova Scotia Hiking Enthusiast 

The gifts ideas would be great for a hiker who loves to stay informed as well as get out on the multitude of beautiful hiking trails across Nova Scotia:
 
For the Avid Hiker and Reader
 
Give the gift of reading this holiday season for hikers to plan and prepare their upcoming spring, summer and fall hiking adventures:
 
For the Philanthropist Hiker
 
For the Gear Savvy Hiker 

If the hiker you know is still building their kit or gear list, then any of the gifts below could help them out. 

Winter Hiking Gear
 
General Hiking Gear
 
Gift Cards and Certificates

Still unsure of what to get them? Then let them choose with a gift card to a local outdoor store near you or certificates for Provincial and Federal park passes for next season! 
 
~Happy Trails and Happy Holidays from Hike Nova Scotia


 
October 1, 2023

Sponsored post
Overnight Oats - Rise And Shine Chocolate Peanut Butter
Meals in a jar, overnight oats.

Prep: 10 min Refrigeration: 8 h
 
Ingredients
1/2 cup (125 mL) large-flake oats
1/2 cup (125 mL) milk
1/3 cup (80 mL) vanilla yogurt
2 tbsp (30 mL) dried dates chopped
1 tbsp (15 mL) cocoa
2 tbsp (30 mL) peanut butter creamy or crunchy
1 tsp (5 mL) vanilla extract


Did you know?
Canadian dairy farmers reduced the carbon footprint of milk by 7% in just five years (2011-2016) and they’re not stopping there.
LEARN MORE


Preparation
Place all the ingredients in a jar.

Cover tightly with the lid and shake vigorously.

Refrigerate for 8 hours. Keeps up to 3 days in the refrigerator.


Nutritional Information Per serving
   
Energy: 583 Calories
Protein: 23 g
Carbohydrate: 73 g
Fat: 24 g
Fibre: 9.8 g
Sodium: 116 mg


Top 5 Nutrients

  (% DV*)
Calcium: 32 % / 347 mg
Magnesium: 80 %
Phosphorus: 57 %
Vitamin B12: 54 %
Zinc: 48 %
*percentage of daily value

For more amazing recipes featuring products with 100% Canadian dairy visit: dairyfarmersofcanada.ca/recipes
 
July 4, 2023

Sponsored post
Raspberry-Spinach Twist Smoothie
Refresh yourself with this healthy and delicious smoothie.

Prep: 10 min
Ingredients

Did you know?
The majority of Canadians do not consume enough calcium. Including milk products, such as milk, yogurt, and cheese in your daily diet is an easy way to help you meet your recommended intake of calcium.

LEARN MORE


Preparation
In a blender, purée all the ingredients. Serve immediately.

Learn more about: MILK and YOGURT


Nutritional Information Per serving
   
Energy: 159 Calories
Protein: 7 g
Carbohydrate: 25 g
Fat: 4 g
Fibre: 4.7 g
Sodium: 82 mg
 

Top 5 Nutrients

 
  (% DV*)
Calcium: 20 % / 222 mg
Folate: 19 %
Magnesium: 21 %
Vitamin B12: 35 %
Vitamin C: 28 %
*percentage of daily value

For more amazing recipes featuring products with 100% Canadian dairy visit: dairyfarmersofcanada.ca/recipes

 



May 1, 2023

Sponsored post
Power-Packed Carrot Zucchini Date Muffins
Classic carrot muffins can never be replaced, but this new take incorporates even more healthy ingredients – ideal for breakfast or an after-school snack.

Prep: 10 min     Cooking: 18 min
Ingredients

Did you know?
More Canadian dairy farmers are implementing renewable energy production on their farms, like biodigesters that capture energy from anaerobic digestion, wind turbines that generate energy from the wind, and solar panels that generate energy from the sun.

LEARN MORE


Preparation
Preheat oven to 400°F (200°C). Butter a muffin pan or line with paper liners.

In a large bowl, whisk all-purpose flour with bran, whole wheat flour, brown sugar, baking powder, cinnamon and salt.

In a medium bowl, whisk milk with egg, butter and molasses. Stir milk mixture into flour mixture until barely combined. Stir in carrots and/or zucchini and dates just until mixed.

Spoon batter into prepared pan. Bake 18 to 22 min or until a tester inserted in centre of muffins comes out clean. Cool muffins in pan for 10 min. Transfer to a rack to cool completely.

Tips
Fancy molasses and blackstrap molasses are different. Fancy is milder and better suited to baking.

Little hands are perfect for pitting the dates, then cutting using scissors.

Add orange zest and chopped dried apricots and dried cranberries.

Learn more about: MILK

Nutritional Information Per serving
   
Energy: 184 Calories
Protein: 4 g
Carbohydrate: 34 g
Fat: 5 g
Fibre: 3.9 g
Sodium: 110 mg
 

Top 5 Nutrients

 
  (% DV*)
Calcium: 11 % / 119 mg
Magnesium: 22 %
Phosphorus: 17 %
Selenium: 26 %
Vitamin A: 17 %
*percentage of daily value

For more amazing recipes featuring products with 100% Canadian dairy visit: dairyfarmersofcanada.ca/recipes

 



Jan 31, 2023

Sponsored post
Turkey Bean And Cheddar Chili

Chili is pure comfort food and so easy to prepare. This version is made with turkey and mouth-watering cubes of Canadian Cheddar stirred right in. Serve with bowls of sour cream or yogurt, chopped tomatoes and diced avocado.


Cooking: 3 h - 8 h


Ingredients

Did you know?
More Canadian dairy farmers are implementing renewable energy production on their farms, like biodigesters that capture energy from anaerobic digestion, wind turbines that generate energy from the wind, and solar panels that generate energy from the sun
LEARN MORE



Preparation
Heat a large nonstick skillet over medium-high heat. Add ground turkey, garlic and onion, cook breaking up turkey with a spoon, for about 8 min or until no longer pink.

Meanwhile, in a 20 to 26-cup (5 to 6.5 l) slow cooker, combine beans, tomatoes, tomato paste, corn, carrots, chili powder to taste, cumin, hot pepper sauce, salt and pepper. With a slotted spoon transfer turkey mixture to slow cooker and stir; discarding any fat left in the pan. Cover with lid and cook on Low for 6 to 8 hrs or on High for 3 to 4 hrs or until chili is hot and bubbling.

Stir in Canadian Cheddar cheese.

Tips
Kids Tip: Kids can stir all the ingredients together in the slow cooker and program the cooking time.

Cooking Tips: Refrigerate leftovers in a covered container for up to 2 days or freeze for up to 3 months. Defrost in refrigerator or microwave and heat until hot and bubbly. For a packed lunch, transfer hot chili into an insulated thermos and pack additional cheese for topping.

For the Adventurous: Use Canadian Sharp Cheddar cheese.

For smoky flavour, omit the hot pepper sauce and add 1 to 2 chopped chipotle peppers in adobo sauce.

Learn more about: CHEESE


Nutritional Information: Per serving
   
Energy: 337 Calories
Protein: 24 g
Carbohydrate: 31 g
Fat: 15 g
Fibre: 7.8 g
Sodium: 715 mg


Top 5 Nutrients

 
  (% DV*)
Calcium: 24 % / 264 mg
Selenium: 35 %
Vitamin B6: 35 %
Vitamin C: 34 %
Zinc: 41 %
*percentage of daily value

For more amazing recipes featuring products with 100% Canadian dairy visit: dairyfarmersofcanada.ca/recipes

 
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