Enjoy dairy with these great recipes
The report stresses the importance of parental role modeling, physical activity and calls for pediatricians to regularly check whether their patients are getting enough calcium.
The report comes at a critical time, with USDA data indicating that 7 out of 10 teen boys and 9 out of 10 teen girls are not getting the calcium they need. Calcium is important for the development of peak bone mass.
Many recipes include one or more dairy products, offering opportunity to receive important nutrients. Some favorites include:
Banana and Yogurt Crepes
1 3/4 cups 1% low-fat milk
3/4 cup all-purpose flour
1 egg
1 egg white
2 tablespoons honey or maple syrup, divided
Non-stick cooking spray
1 (8-ounce) carton low-fat banana or vanilla yogurt
1 banana, diced
1/2 teaspoon vanilla extract
Fresh mint sprigs, optional
Powdered sugar, optional
Whisk together milk, flour, egg, egg whites and 1 tablespoon of honey in a medium bowl. Allow batter to rest 5 minutes. Heat a 10-inch non-stick skillet over medium heat and spray with cooking spray.
Pour 1/4 cup batter into skillet; quickly tilt and swirl batter to coat bottom of skillet. When crepe is lightly browned at edges, use a thin spatula to loosen and turn over. Cook turned crepe about 20 seconds or until lightly browned; slide onto plate to cool. Continue making crepes with remaining batter. To prevent sticking, place a piece of wax paper between each crepe.
Puree yogurt, vanilla and remaining honey in a blender or food processor until smooth. Divide diced banana and yogurt sauce evenly among crepes; roll up. Garnish with mint sprigs and powdered sugar, if desired.
Nutrition Facts per serving: Calories 270, total fat 3.5 g, saturated fat 1.5 g, cholesterol 60 mg, sodium 125 mg, calcium 25 percent daily value, protein 12 g, carbohydrates 48 g, and dietary fiber 2 g.
Caribbean Milk Cooler
2 cups fat-free or low-fat milk
2 cups unsweetened pineapple juice
1 tablespoon vanilla extract
1 tablespoon coconut extract
2 tablespoons sugar
Ice cubes
Mint sprigs (optional)
In a blender, combine all ingredients except ice cubes and mint and blend on high speed until frothy. Pour into four tall glasses filled with ice cubes. Garnish with mint sprigs.
Note: For a thicker drink, freeze pineapple juice in an ice cube tray. Blend these pineapple cubes with all other ingredients except mint. Omit regular ice cubes. Serve in a chilled glass.
Nutritional Facts per serving: Calories: 160, total fat: 0g, saturated fat: 0g, cholesterol: 0mg, sodium: 75mg, calcium: 20% daily value, protein: 5g, carbohydrates: 31g, and dietary fiber: 0g
Nighttime ‘Nilla Milk Steamer
1 cup fat-free milk
1 tablespoon vanilla flavored syrup
Dash of cinnamon
Whipped cream (optional)
Heat milk in microwave on high for one minute. Stir in vanilla flavored syrup. Pour into a cup or mug; top with cinnamon. Top with whipped cream, if desired.
Strawberry Frozen
Yogurt Squares
1 cup crunchy wheat and barley cereal
3 cups fat-free strawberry yogurt
1 (10-ounce) bag frozen unsweetened strawberries (about 21’2 cups)
1 cup fat-free sweetened condensed milk
1 cup light or fat-free whipped topping (optional)
Line an 8×8-inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside.
Place yogurt, strawberries and condensed milk in a blender; cover and blend until smooth. Pour the mixture over top of cereal, gently smoothing yogurt mixture to edges of pan. Cover with foil (or plastic wrap) and freeze for 8 hours or until firm. Use edges of foil to loosen and remove from pan; let recipe thaw for 5 to 10 minutes. Cut into squares, top with whipped topping, if desired, and serve.
Nutritional Facts per serving: Calories: 200, total fat: 0g, saturated fat: 0g, cholesterol: 5mg, sodium: 150mg, calcium: 20% daily value; protein: 7g, carbohydrates: 42g and dietary fiber: 2g.
Buncha Banana Pudding
2 (3-ounce) packages vanilla cook and serve pudding mix
4 cups 1% low-fat milk
20 vanilla wafers, divided
3 bananas, sliced and divided
Whipped cream, vanilla wafer crumbs, banana slices (optional)
Prepare pudding with low-fat milk as directed on package. Spoon one cup of pudding into bottom of a 2 quart serving dish; top with 10 wafers and half the banana slices.
Continue layering with 2 cups of pudding, remaining wafers and bananas.Top with remaining pudding; cover and refrigerate at least 3 hours. Garnish with whipped cream, vanilla wafer crumbs or banana slices, if desired. Yield: 6 servings.
Mango-Curry
Chicken Salad
21’2 cups (1/2-inch pieces) grilled skinless, boneless chicken breasts
3’4 cup plain, nonfat yogurt
1 teaspoon curry
1’4 cup cubed mango
1 cup dried, sweetened cranberries
1’4 cup walnuts, coarsely chopped
1/3 cup Mozzarella, cut into small cubes
Grill chicken breasts, cut into small pieces and set aside. In a medium bowl, blend yogurt and curry with a whisk and stir in chicken, mango, cranberries, walnuts and Mozzarella. Mix well and serve on lettuce leaves if desired.
Nutritional Facts per serving: Calories: 350, total fat: 10g, saturated fat: 3g, cholesterol: 80mg, sodium: 160mg, calcium: 20% daily value, protein: 34g, carbohydrates: 32g and dietary fiber: 2g
June Dairy Day Schedule
June 21 at Three Star Mall
11-11:30 a.m. – Register for June Dairy Day Baby Show
Ages – Birth-12 months
13 months – 24 months
25 months – 4 years
Twins – Ages Birth to 4 years
11:30 a.m. – 20th Annual Diaper Derby. Must pre-register by calling Mall business office at 473-1515. Age categories: 5 to 8 months and 9-12 months
12 p.m. – Baby Show
(Wear red, white and blue attire.)
1 p.m. – Ice Cream Eating Contest
1:15 p.m. – Dairy Walk (Win Dairy products)
1:30 p.m. – Dairy Recipe Contest
Categories: Main dish, side dish, salad, dessert All must contain at least one dairy product as an ingredient, with
cash prizes and T-shirts awarded to first place winners
6:30 p.m. – 4-H Dairy Princess Pageant