By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
Even as June, National Dairy Month, ends, this is a reminder that you can love dairy year-round. The month of recognition for dairy started back in 1937 as a way to promote drinking milk. Dairy is one of the five main food groups among protein, grains, fruits, and vegetables. There are a variety of dairy sources and plenty of ways to fit dairy into a healthful diet!
Not only is dairy versatile, but it offers many health benefits as well. Dairy is a powerhouse of nutrients like calcium, potassium, vitamins D & A and a few more. It can help manage weight, support strong bones/muscles, reduce risk for high blood pressure, osteoporosis, certain types of cancer, and promotes good skin health. The current recommendations is 3 servings per day which is 1 cup milk, 1 oz cheese, or 1/2 cup yogurt. Some of our favorite ways to incorporate this versatile food group into the diet are:
- Cottage cheese with a tropical fruit
- Plain Greek yogurt as sour cream with tacos
- Milk in smoothies
- Cheese and crackers with veggies as a snack
- Plain Greek yogurt with a tablespoon of dressing to coat salads
- Cheese topped eggplant pizzas
- Milk in your oatmeal
- Plain Greek yogurt mixed with spices for a fun dip (ranch, taco, french onion, harissa and garlic, etc)
- Cheese sprinkled on top of eggs
- Ricotta on toast topped with tomato and avocado
- Milk in coffee, froth it up for an extra fancy feel
- Mascarpone Cheese with berries for a snack
- Microwaved granny smith apple with cinnamon and a slice of sharp cheddar cheese
- Caprese Salad
- Greek Yogurt Coleslaw dressing with cumin and lime
While we love a tasty milk alternative, it’s hard to stack up nutritionally. Milk alternatives are not all created equal. Milk is a great source of high-quality protein (8 grams/cup), calcium, vitamin D, potassium, and phosphorus, among other nutrients. Calories and fat are dependent on the percentage of fat.
Contrastingly, milk alternatives do not offer the same nutrient profile as a glass of milk. These alternatives often are lower in protein. For example, almond milk typically has 1 gram/cup, and oat milk has 3 grams/cup. An exception is soy milk. It contains 7 grams/cup of protein. When purchasing milk alternatives, make sure to check the label if they have been fortified with Vitamin A and D and calcium.
Berry Grilled Cheese
What You Need
- 1 Tbsp. Chocolate Peanut Butter (our favorite is ‘Peanut Butter Dark Chocolate Dreams’)
- 1 Hennings Strawberry Cheddar (or blueberry since it’s seasonal)(or a regular cheddar will work just fine)
- 1 Strawberry
- 2 Slices Dave’s Killer Bread
- 1 Tbsp. Butter
How It’s Made
1. Slice strawberry thinly to cover the surface of the bread.
2. Grate the cheese.
3. Butter both outsides of the bread.
4. Spread peanut butter on the opposite side of on one of the slices of bread.
5. In a small pan over medium heat, place the buttered side down with the peanut butter on it.
6. Place the grated cheese next.
7. Place the strawberry slices on top of the cheese.
8. Place the final piece of the bread on top with the butter side facing up.
9. Flip after 3-4 minutes, depending on desired char level.
10. Take off the pan after another 4 minutes.
