You can prepare delicious and nutritious dishes in a short time by using milk, as it is one of the essential ingredients in global cuisine. It is known for its flexibility in being used in a wide range of recipes. Here, we will explore 12 healthy milk recipes, whether sweet or savory, that you can prepare and benefit from their diverse nutritional values.
1- Pasta with white sauce
It is a calcium-rich recipe from milk and beneficial for bone health, as well as containing vitamins and fiber from vegetables.
To prepare it, you need 300-400 ml of milk, 3 cups of pasta, 2 medium onions chopped, 1 green bell pepper chopped, 100 grams of mushrooms chopped, 1 yellow bell pepper chopped, 3 tablespoons of cream, 100 grams of baby corn chopped, fresh basil leaves, 4-5 cloves of crushed garlic, and 2 tablespoons of butter. Boil the pasta in hot water for 7-8 minutes, then drain it.
Melt the butter and add the onions, stirring for 2-3 minutes, then add the garlic, mushrooms, and baby corn. Cover the pan and let it cook for 3-4 minutes.
Add the green and yellow peppers and cook for a few more minutes. Then, add the boiled pasta, basil leaves, salt, and pepper. Add the cream and milk, and cook for an additional 2-3 minutes.
2- Creamy milk soup
It contains healthy fats and important vitamins from vegetables, enhancing immune health.
You will need 2 cups of milk, 1/2 cup of cream, 1 chopped onion, and 1 cup of chopped vegetables.
Heat the milk and cream with the chopped vegetables, then add the onion, salt, and pepper. Let the mixture simmer for 10 minutes and serve warm.
3- Milk pancakes
Milk pancakes are rich in carbohydrates that provide instant energy, along with calcium for healthy bones. To prepare them, you need 1 cup of milk, 2 cups of flour, 1/4 cup of sugar, 1 teaspoon of yeast, and 1/2 teaspoon of salt. Mix the milk with sugar, salt, and yeast in a bowl.
Gradually add the flour to form a soft dough. Let the dough rise for an hour. Shape the dough into small balls, then fry them in hot oil until golden.
4- Healthy milk recipes| Paneer in creamy milk sauce
This recipe contains proteins from cheese and calcium from milk, supporting muscle building and bone health.
You will need 500 ml of milk, 2 medium tomatoes mashed, 2-3 cups of paneer cubes, 1 tablespoon of ginger-garlic paste, 3 medium onions grated, 1/2 teaspoon of turmeric powder, 2-3 green chilies crushed, 2-3 bell peppers chopped, 1 teaspoon of coriander powder, 3 tablespoons of cream, 1 teaspoon of red chili powder, 1 teaspoon of garam masala, and 2 tablespoons of ghee.
Blend soaked nuts to make a smooth paste. Heat the ghee, add the ginger-garlic paste, and stir briefly. Add the onions and cook until golden.
Then add the tomato paste, red chili powder, turmeric, and garam masala, cooking until the ghee separates. Add the milk and cream, cooking the sauce for a few minutes. Then, add the paneer cubes and cook for 3 minutes.
5- Chicken milk soup
It requires 2 cups of milk, 1 chopped onion, 1 boiled chicken breast shredded, and 2 tablespoons of butter.
Heat the butter and add the onions until translucent. Add the shredded chicken and cook with the onions. Pour in the milk, season with salt and pepper, and let the soup simmer for 15 minutes.
6- Milk custard with fruits
This recipe is rich in proteins and vitamins from eggs and fruits, promoting bone and skin health. You need 2 cups of milk, fruits like bananas or berries as desired, 3 eggs, 1/2 cup of sugar, and 1 teaspoon of vanilla. Heat the milk on low heat until warm.
Whisk the eggs with sugar and vanilla until smooth. Gradually add the milk to the mixture while stirring constantly. Cook the mixture on low heat until thickened. Pour the custard into cups and add your favorite fruits.
7- Healthy milk recipes | Coconut milk pudding
Coconut milk pudding contains fiber and healthy fats from coconut, supporting digestive health. You need 2 cups of milk, 1 teaspoon of vanilla, 1/2 cup of shredded coconut, 2 tablespoons of cornstarch, and 1/2 cup of sugar. Mix the milk, sugar, and cornstarch in a saucepan. Heat the mixture on low heat, stirring constantly, until thickened. Add the coconut and vanilla, stirring until combined. Pour the pudding into cups and let it cool.
8- Milk cake
It contains calcium from milk and healthy fats from butter, supporting bone and skin health. You need 1 cup of milk, 2 cups of flour, 1/2 cup of sugar, 3 eggs, 1 teaspoon of baking powder, 1 teaspoon of vanilla, and 1/2 cup of butter. Preheat the oven to 180°C.
Cream the sugar and butter until fluffy. Add the eggs and vanilla, mixing well. Combine the flour with baking powder and gradually add it to the mixture. Add the milk and mix until smooth. Pour the batter into a cake tin and bake for 30 minutes or until done.
9- Healthy milk recipes | Rice pudding
Rice pudding contains proteins and carbohydrates from rice, along with calcium from milk. You will need 1 cup of rice, 1/2 teaspoon of vanilla, 4 cups of milk, 1/4 cup of coconut, and 1/2 cup of sugar. Wash the rice well and cook it in water until tender.
Heat the milk in a pot, then add the cooked rice. Stir in the sugar and vanilla, letting the mixture simmer for 10 minutes. Add coconut if desired. Serve warm or chilled.
10- Milk caramel pudding
It requires 2 cups of milk, 1 teaspoon of vanilla, 1/2 cup of sugar, 3 eggs, and 1/4 cup of sugar for caramel. Heat the milk with vanilla. In a separate bowl, whisk eggs with sugar.
Gradually add warm milk while stirring. Prepare caramel by melting sugar until golden, then pour it into cups. Add the milk-egg mixture and bake in a preheated oven for 45 minutes.
11- Healthy milk recipes | Hot chocolate with milk
It requires 2 cups of milk, 4 teaspoons of vanilla, 3 tablespoons of cocoa powder, and 2 tablespoons of sugar. Heat the milk on low heat, then add cocoa powder, sugar, and vanilla. Stir well until the chocolate is fully melted. Serve hot with whipped cream or marshmallows.
12- Banana, walnut, and cinnamon smoothie
It is rich in potassium from bananas and healthy fats from walnuts, promoting heart health. You will need 500 ml of skimmed milk, 2-3 ripe bananas, 3-4 walnuts, 1/2 teaspoon of cinnamon powder, 3-4 tablespoons of brown sugar, and ice as desired. Peel and slice the bananas.
Chop the walnuts coarsely. Blend the bananas, walnuts, cinnamon, sugar, and half the milk. Add the remaining milk and blend briefly. Serve chilled with a sprinkle of cinnamon on top.
Now you can try these healthy milk recipes to benefit from milk in preparing nutritious and delicious dishes suitable for all tastes with diverse health benefits.