Today’s busy consumers have a lot of choices when it comes to picking healthy foods. As part of June Dairy Month, more than 8,000 Midwest dairy farmers are sharing why dairy makes sense for families.
June Dairy Month started in 1937 as a way to distribute extra milk when cows started on pasture in the summer months. June Dairy Month’s history continues today with recognition of dairy foods and the industry that makes them possible.
June Dairy Month activities and promotions celebrate dairy’s nutrition, its affordability and sustainable impact. Dairy foods taste great, they’re part of a healthy diet, and they’re easy on the budget. Some of the key reasons dairy is a good choice for today’s families, include:
- Dairy is nutritional powerhouse — Together, milk, cheese and yogurt have nine essential nutrients including calcium, vitamin D and protein. Dairy foods help you build strong bones and muscles, control blood pressure, maintain a healthy weight and they reduce your risk for heart disease.
- Dairy provides more for your money — Milk costs about 25 cents per 8-ounce serving. It’s a nutritional bargain with calcium, potassium, protein, vitamin A, vitamin B12, vitamin D and more. Just one serving of yogurt provides one-third of daily calcium needs.
- Dairy farmers are committed to sustainability — Dairy farmers are conservationists and use a variety of recycling practices and efficiencies to minimize environmental impact.
Following are a couple of recipes from the Midwest Dairy Association’s website. For more tasty and healthy recipes, you can visit their website here .
Baked Mozzarella Sticks
Ingredients
- Cooking spray
- 1 (12 ounce) package reduced-fat Mozzarella string cheese
- 1 egg
- 1 tsp Italian seasoning
- 8 Tbsp panko (Japanese) bread crumbs
- 1/2 cup prepared marinara sauce, warmed (optional)
Directions
Position rack in upper third of oven and preheat it to 350 degrees. Line a baking sheet with foil and spray with cooking spray. Remove cheese from packaging and set aside. In a small bowl, whisk egg until foamy. In a small non-stick skillet, mix Italian seasoning with bread crumbs and place over medium-heat. Cook and stir bread crumbs until lightly browned, about five minutes.
Dip one piece of string cheese in egg until coated and then into toasted bread crumbs, coating completely. Redip the string cheese in egg and again in bread crumbs, if desired. Place on baking sheet. Repeat with remaining string cheese and place on baking sheet 1 1/2 inches apart. Spray string cheese lightly with cooking spray.
Bake 5 to 6 minutes or until heated through. Note: Cheese may melt slightly and lose shape. Simply press it back into place. Serve with warmed marinara sauce for dipping, if desired.
Yield: Makes 6 servings
Nutritional Facts: 180 calories, 7 grams fat, 50 mg cholesterol, 7 grams carbohydrate, 14 grams protein
Chipotle Pepper Dip
Ingredients
- 1 tsp Chipotle pepper sauce
- 2 (8-ounce) containers low-fat plain yogurt
- 1/2 cup thick and chunky salsa
- 2 Tbsp cilantro, chopped
- 1/4 cup Cheddar cheese, shredded
- Assorted cut vegetables or baked chips
Directions
Combine all ingredients except the cheese in a medium bowl; mix until blended and refrigerate. Sprinkle shredded cheese on top before serving. Serve with assorted cut vegetables or baked chips.
Yield: Makes 5 servings
Nutrition Facts: 140 calories, 7 grams fat, 10 mg cholesterol, 13 grams carbohydrate, 7 grams protein
Cheryl Rude is a registered dietitian at Avera Marshall Regional Medical Center.
Source: Independent