How to Get a Little Dairy in Your Diet

Our lives are getting busier and more fast-paced. We have learned about the benefits of consuming dairy products, but what are some creative ways to introduce dairy into our diets?

Ask and you shall find out!

Quick Tips & Tricks

	Top a baked potato with 1/4 cup shredded cheddar cheese.
	Substitute plain yogurt for sour cream to reduce fat and calories.
	Add a handful of shredded or thin strips of cheese to a mixed green salad.
	Make vegetable dips with plain yogurt or cottage cheese.
	Use milk instead of water when preparing soups, hot chocolate, oatmeal and other hot cereals.
	Dip broccoli (calcium-rich by itself) in melted cheese for a double-dose of calcium.

Snacks

	At 150 calories, 3/4 cup nonfat milk and eight bite-sized cookies offer a great snack.
	3/4 cup toasted oat cereal and 3/4 cup nonfat milk also bring in a mere 150 calories.
	Sprinkle 1/4 cup shredded or sliced mozzarella cheese on top of a split bagel or English muffin. Microwave or heat in a toaster oven until melted.
	Mix 8 ounces of milk in a blender with a small frozen banana and a splash of vanilla extract for a quick breakfast on the run.
	When you hit that mid-afternoon low, have a frothy calcium-boosting caffe latte or cappuccino.
	Quell hunger pangs before dinner with a tall glass of ice-cold milk. Add a spoonful of chocolate syrup to sweeten the treat. Or pop a mug in the microwave for a quick calcium-packed cup of cocoa.
	Try a dash of almond or hazelnut flavoring in a cup of steamed or microwave-heated milk for a nutritious late-night treat.

Recipes

	Quick n' Creamy Macaroni & Cheese (from American Dietetic Association Web site)
	1 package (7 oz) elbow macaroni 2 tablespoons butter or margarine 2 tablespoons all-purpose flour 3/4 cup reduced-fat milk 1/4 teaspoon salt (optional) 1/8 teaspoon cayenne or black pepper 2 cups (8 oz) shredded Mexican blend of cheeses, such as cheddar, monterey jack, asadero, and queso quesadilla
	1. Cook macaroni according to package directions without added salt. 2. Melt butter in a heavy medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly. Add milk; cook until thickened and smooth, stirring occasionally. 3. Reduce heat to low; add cheese. Cook until cheese melts, stirring constantly. Add drained macaroni. Mix well.
	Makes 4 servings
	Total time: 20 minutes
	To reduce fat and calories, use light or reduced-fat cheese and low-fat milk.
	Nutrition Information per Serving: Calories 492, Carbohydrate 43 g, Calcium 670 mg, Protein 20 g, Fat 26 g, Sodium 427 mg, Cholesterol 69 mg

	Fruit Smoothie (from Prevention Magazine)
	1 cup skim milk 1/2 frozen banana 1 teaspoon sugar 1 cup frozen strawberries Mix all ingredients in a blender until smooth. Variations - cinnamon, vanilla, any other frozen fruit

	Cappuccino Crème Brûlée (from www.whymilk.com) 6 servings
	4 large egg yolks 1/3 cup plus 6 tablespoons packed light brown sugar 1 tablespoon cornstarch 2-1/2 cups fat-free skim or 1% low-fat milk 3 envelopes vanilla-flavored Maxwell House® Cappuccino mix
	Preheat oven to 350º. Put a kettle of water on to heat for the water bath.
	1. In a mixing bowl, whisk together egg yolks, 1/3 cup brown sugar, and cornstarch. Heat milk on the stovetop or in the microwave until steaming hot, but not boiling. Add cappuccino mix and stir until well blended. Gently whisk hot milk mixture into egg yolk mixture. 2. Divide custard among six 6-ounce (3/4 cup) custard cups. Remove fat free skim foam from top of custards. Place cups in a roasting pan or large shallow baking dish. Pour in enough boiling water to come halfway up the sides of the cups. 3. Bake for 35 to 45 minutes or until edges are set but centers still quiver. Remove from water; let cool on racks. Cover and refrigerate until chilled, at least 2 hours and up to 2 days. 4. Preheat the broiler. Fill a roasting pan or shallow baking dish with enough ice cubes to surround custard cups. Nestle chilled cups between ice. Pat surface of custard dry. Sprinkle each one evenly with 1 tablespoon of brown sugar. Broil until brown sugar has melted and formed a crust, 2 to 5 minutes. 5. Refrigerate, uncovered, until chilled, about 1/2 hour and up to 1 hour.
	Nutritional facts: 220 calories, 5g fat, 15% calcium

	Couscous Primavera (from www.whymilk.com) 4 servings
	1/2 tablespoon extra virgin olive oil 1 garlic clove, pressed or minced 1-1/2 cups chopped onion 2 cups sliced mushrooms 2 cups grated carrots 1/4 teaspoon salt Freshly ground black pepper to taste 3/4 teaspoon dried oregano, crushed 1 cup diced plum tomatoes 3 cups fat-free skim or 1% low-fat milk 1 cup dry couscous 1 cup grated fresh Parmesan cheese Optional: 1/4 cup fresh basil leaves
	1. Combine olive oil and garlic in a saucepan and cook over medium heat until the garlic starts to sizzle. Add the onion, mushrooms, carrots, salt, pepper and oregano and continue to cook, stirring frequently, until the onion is soft and translucent. Add the tomatoes and milk and bring to a boil. Stir in the couscous. 2. Remove from heat and cover tightly. Allow to stand for 5 minutes. Uncover and stir in Parmesan cheese. If desired, top each serving with a tablespoon of chopped basil. Serve immediately.
	Nutritional facts: 410 calories, 9g fat, 50% calcium

	Tropical Orange Smoothie (from www.whymilk.com) Four 8-ounce servings
	1 ripe banana, cut up 1 8-ounce can crushed pineapple, chilled 1/2 of a 6-ounce can frozen orange juice concentrate (1/3 cup) 1-1/2 cups vanilla low-fat ice cream 1 cup fat-free skim or 1% low-fat milk Optional: Toasted, shredded coconut
	In a blender, combine banana, undrained pineapple, and orange juice concentrate. Cover and blend until almost smooth. Add low-fat ice cream and milk. Cover and blend until smooth. Pour into glasses and top with coconut.
	Nutritional facts: 205 calories, 5g protein, 2g fat, 20% calcium