Autumn is approaching, bringing with it cooler weather, shorter days, and fall flavors. It is the perfect time to bring a little more comfort to homemade meals. Creating healthy and delicious dishes doesn’t have to be time consuming or difficult, though. Including dairy in everyday meals, snacks, and drinks can help fill nutrient gaps in the diet and fulfill those cravings for seasonal flavors.

Apples, pumpkins, cranberries, vanilla, cinnamon, and sage are just some of the foods and flavors associated with autumn. These seasonal foods contain many vitamins, minerals, and antioxidants that help the body function every day. When paired with dairy, fall favorites receive a boost in nutrition, including calcium for bone health and protein for muscle building and recovery.

Dairy is the perfect addition to any meal-time favorite, especially during the autumn season. Whether adding dairy to a smoothie for breakfast or a soup for dinner, dairy’s flavor profile pairs well with other food groups and boosts all-around nutrition.

Drink in the flavor

Served warm or cold, dairy drinks are a great way to incorporate classic fall flavors. A breakfast smoothie made with milk and yogurt can be a powerful way to start the day. Simply mix milk, yogurt, canned pumpkin, banana, maple syrup, and a dash of pumpkin pie spice for a new twist on pumpkin pie. Include milk in hot drinks like a creamy apple cider latte or pumpkin spiced latte. Or heat a cup of milk and stir in honey and vanilla for a calming drink at the end of the day.

Re-energize with snacks

Dairy helps to wake up the body and brain when enjoyed as a snack. Build a cinnamon apple pear parfait by layering plain or vanilla Greek yogurt with chopped apples and pears. Sprinkle with walnuts and cinnamon to complete a protein packed pick-me-up. Top a round of brie cheese with cranberry chutney before baking in the oven for 8-10 minutes. Served with whole grain crackers, it makes a perfect decadent afternoon snack or evening appetizer.

Spruce up the sides

Create a harvest salad using spinach, apples, pears, figs, and cranberries. Crumble gorgonzola cheese on top and drizzle with an apple cider vinegar dressing for a tasty addition to lunch. Roasted beets with feta cheese is another savory autumn side, served warm or cold. Consider other root vegetables, like parsnips and sweet potatoes, sprinkled with Parmesan cheese, rosemary, and sage for a delicious dinner side dish.

Add a little comfort

Using milk as the base for classic tomato soup can help boost nutrition and flavor. Pair it with a grilled cheese sandwich made with easy-to-melt cheeses like gouda and havarti for a satisfying weeknight dinner. Blend butternut squash, cream, broth, onions, and seasonings to create a hearty autumn soup that offers plenty to share. Make sure to use milk, cream, yogurt, and cheese in baked dishes like lasagna and casseroles. As the weather turns colder and nights seem too short, prepare and refrigerate or freeze these dishes until ready to reheat and enjoy with the family.

Dish up a sweet treat

Holidays that make their appearance in the fall are synonymous with delicious, sweet treats. This year, swap the traditional pumpkin pie for a no-bake pumpkin cheesecake that everyone can enjoy. Mix graham cracker crumbs with melted butter and sugar and set aside. Next, blend cream cheese, mascarpone cheese, and pumpkin puree. Layer the graham cracker mixture with the blended pumpkin cheesecake filling. Drop a dollop of whipped cream on top and sprinkle with pecans as the grand finale to this soon-to-be favorite dessert.

The dairy aisle offers so many different options. As we welcome colder weather, remember that dairy is a staple in comfort foods and dishes. Incorporating dairy into recipes is a great way to use dairy foods you already love in new ways. Plus, you are getting all the nutrition dairy foods provide. This season, make those fall flavors even better by including dairy in your delicious family dishes.