June is Dairy Month

Yes - DAIRY MONTH - so take the opportunity to raise a glass to all the dairy farmers, families and folks that make it possible for us to have a plentiful supply of this delicious and nutritious category of food. It is also a chance for all of us to celebrate the good nutrition provided by milk, cheese and yogurt. Dairy foods provide at least 9 essential nutrients in one serving including 1/3 of the calcium needed each day. As most of us know, calcium helps to make the bones strong but what many do not know is that calcium is also critical to heart health. Besides calcium, dairy foods have lots of protein, carbohydrate (lactose), potassium, phosphorus, magnesium, vitamin A, vitamin D, vitamin B2 and B12 as well as zinc. Yes, that's more than 9 but you get the idea.

Don't like milk? Rest assured there are a lot of great tasting dairy foods other than fluid milk. Here are just a few ideas:

TURKEY CHEDDAR WRAP

1/2 cup low-fat yogurt

1/4 cup raisins

1/2 teaspoon curry powder

4 whole wheat tortillas

1 cup shredded Cheddar cheese

6 oz. sliced turkey breast

1 cup baby spinach leaves, uncooked

1/2 cup shredded carrots

Combine yogurt, raisins and curry powder. Spread 2 tablespoons yogurt mixture on each tortilla within 1/2 inch of edge. Top each with 1/4 cup Cheddar cheese, 1/4 turkey breast (~1 1/2 oz.), 1/4 cup spinach leaves, 2 tablespoons shredded carrots. Roll tightly and secure with plastic wrap. Refrigerate at least one hour before serving. Slice horizontally for bite-sized pieces or crosswise at an angle for 1-2 servings.

POMEGRANATE SMOOTHIE

1 banana

2 cups fat-free vanilla yogurt

1 cup pomegranate juice

1 tablesoon sugar

pomegranate seeds (optional)

Wrap peeled banana in plastic wrap and freeze for ~3 hours. Unwrap banana, cut in chunks and place in blender with yogurt and juice. Cover and blend until smooth. Pour into glasses and top with seeds if desired.

Recipes created by 3-Every-Day of Dairy

Be sure to check out many, many more recipes at 3aday.org. There are ideas for breakfast, lunch, dinner, snacks of all kinds from milk, yogurt and cheese. I am personally a strong supporter of milk and dairy products. There is no better way to get the calcium you need for healthy bones and teeth. I know that a lot of vegetables contain calcium as well as the other vitamins and minerals found in milk HOWEVER... the minerals, including calcium, in vegetables are not as available to the body and therefore not as well absorbed as those in milk. Lactose intolerant? We'll deal with that one tomorrow. Until then - raise your glass and celebrate June - Dairy Month!

Happy, Healthy Eating,

Marcia