by Lori Wuellner
National Dairy Month is a great way to start the summer with nutrient-rich dairy foods.
From calcium to potassium, dairy products like milk contain nine essential nutrients which may help to better manage your weight, reduce your risk for high blood pressure, osteoporosis and certain cancers.
Whether it’s protein to help build and repair the muscle tissue of active bodies or vitamin A to help maintain healthy skin, dairy products are a natural nutrient powerhouse. Those are just a few of the reasons that you should celebrate dairy not just in June, but all year long.
To get you started or to keep on track with dairy consumption check out the “30 Day of Dairy from the National Dairy Council,” www.nationaldairycouncil.org. The fact sheet provides ideas on incorporating dairy foods for breakfast, lunch, snacks and dinner plus a bonus recipe section.
Here are just a few of their suggestions.
Breakfast
• Breakfast Sandwich – toast a whole-wheat English muffin and top with an egg and reduced-fat cheese slice.
• Morning Mocha – mix a cup of low-fat chocolate milk with a teaspoon of instant coffee.
Lunch
• Pizza Pita – top a whole-grain pita with pizza sauce, reduced-fat shredded cheese and your favorite toppings.
• Super Spud – try a baked potato with low-fat plain yogurt, reduced-fat shredded cheese, black pepper and your favorite steamed veggies.
Snacks
• Chocolate Banana Milkshake – blend a cup of low-fat chocolate milk, a banana and ice cubes.
• Yogurt-sicles – pour low-fat yogurt into small paper cups, insert small wooden sticks and freeze
Dinner
• Garden Pasta Salad – combine cooked whole-wheat pasta, reduced-fat Cheddar cheese cubes, fresh chopped veggies and low-fat Italian dressing.
• Sweet Ending – top angel food cake with low-fat cherry or vanilla yogurt.
Be mindful of the recommendations for daily intake as you maintain or increase consumption. People 9 years and older should consume 3 cups of low-fat or fat-free dairy every day. One serving is 1 cup (8 ounces) of low-fat or fat-free milk, 1 cup (8 oz) low-fat/fat-free yogurt, 1.5 ounces reduced-fat natural cheese, 2 ounces reduced-fat processed cheese, 1/3 cup reduced-fat shredded cheese and 2 cups cottage cheese.
Give the Cheddar and Mushroom Breakfast Squares recipe a try. Not only will it boost your dairy intake but it will rev up your day with a healthy breakfast.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Cheddar and Mushroom Breakfast Squares
Ingredients
2 teaspoons butter
2 cups sliced white button mushrooms
½ cup sliced green onions, including green tops
6 slices country-style whole-grain bread, cubed
2 cup shredded, reduced-fat Cheddar cheese
2 cups fat-free or low-fat milk
2 cups egg substitute
1 teaspoon red or green hot pepper sauce
Spray a 8 x8 square glass or ceramic baking dish with cooking spray; set aside.
In a medium skillet over medium heat, melt butter and add mushrooms. Cook mushrooms about 5 minutes or until softened and brown at edges. Stir in green onion; set aside. Place ½ of the bread cubes in prepared baking dish. Scatter ½ of the mushroom mixture and ½ of the cheese over bread cubes. Layer remaining bread cubes and mushroom mixture; set aside.
In a large bowl, beat milk, egg substitute and pepper sauce until well blended. Pour milk mixture over bread cubes and top with the remaining cheese. Make ahead suggestion: cover dish with foil and refrigerate for 8-10 hours before baking.
Preheat oven to 350 degrees F. Bake, covered for 45 minutes. Remove foil and bake an additional 15 minutes or until top is puffed up and cheese is browned at edges. Let cool for 5 minutes; cut into squares to serve. Note: Create your own variations by using other vegetables.
Nutritional Facts: 210 Calories, 8g Fat, 4.5g Saturated Fat, 20 mg Cholesterol, 310 mg Sodium, 17 g Protein, 18 g Carbohydrates, 1 g Dietary Fiber, 30% Daily Value Calcium
(Recipe created by 3-Every-Day ™ of Dairy)
(Source: International Dairy Foods and National Dairy Council)