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Celebrate National Dairy Month!
June is National Dairy Month - time to make sure you are consuming enough dairy products needed to keep your bones and teeth strong. A calcium-rich diet may lower your risk of some diseases, such as osteoporosis, hypertension, certain cancers, and may help manage your weight. Nutrient-rich dairy foods are also one of the most economical sources of nutrition.
How much dairy products do you need? It is recommended that you get three servings of low-fat or nonfat milk, cheese or yogurt every day. Here are some tips to include low-fat or nonfat dairy products into your day:
- Add low-fat or nonfat cheese to soups and salads.
- Add low-fat or nonfat cottage cheese or yogurt with fruit for a snack.
- Make a shake using low-fat milk, yogurt, and fresh fruit.
- Replace your sugary beverage with a cold glass of milk.
- Make a smoothie using fruited yogurt, a banana, fresh or frozen fruit, and ice.
- Try low-fat puddings or yogurts to satisfy your sweet tooth.
- Add nonfat dried milk powder to soups, casseroles, and smoothies.
- Enjoy a bowl of whole grain cereal with nonfat milk for a meal or a snack.
Dairy Facts:
- 99 percent of all U.S. dairy farms are family owned
- Most milk is transported 100 miles or less from farm to grocery store
- There are dairy farms in all 50 U.S. states and Puerto Rico
- It takes 3 cups of broccoli to equal the calcium in one cup of milk
- An 8-ounce serving of low-fat plain yogurt contains 490 milligrams of potassium; about the same as a banana
Strawberry Smoothie
Servings: 6
Ingredients:
2 cups strawberries, hulled and halved
2 containers (6 oz.) nonfat strawberry yogurt
1 cup vanilla ice cream
1 ½ cups low-fat or skim milk
Directions:
- Combine al ingredients in a blender
- Cover and blend until well-mixed (about 30 seconds)
- Pour into 6 glasses and serve immediately
Pink Lemonade Shake
Servings: 2-3
Ingredients:
¾ cup frozen, undiluted pink lemonade concentrate
5 scoops vanilla ice cream
1 ½ cups low-fat or skim milk
Directions:
- Beat together lemonade, ice cream, and milk in mixer or blender.
- Pour into glasses and enjoy.
Cheddar Olive Pops
Servings: Makes 25 olive pops
Ingredients:
2 cups (8 oz) Wisconsin aged cheddar cheese, coarsely grated
½ cup butter (1 stick), softened
1 cup flour
1 teaspoon paprika
25 large pimento-stuffed green olives
Directions:
- Preheat oven to 400°F
- In a large bowl, blend together cheese and butter with electric mixer. Add flour and paprika; mix well.
- Shape 1 tablespoon of cheese mixture around each olive, dipping hands in flour, if necessary to prevent sticking.
- Arrange on parchment-lined baking sheet.
- Bake for 10-15 minutes or until golden. Remove from baking sheet and serve immediately.
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