For more than 75 years, dairy and all of its goodness has been celebrated during the month of June. What started out as National Milk Month in 1937 to promote milk consumption and stabilize the dairy demand has turned into a month-long celebration and tradition that acknowledges the dairy industry’s contributions to the United States and around the world.
Studies have demonstrated the positive role milk plays in children’s development. Consuming low-fat and fat-free milk and dairy products also provides important protein for adults, reduces the risk of bone disease and fractures, and may help reduce the risk of getting cavities.
Even those who have lactose intolerance can typically enjoy some cheeses and yogurts. There are even some milks that are lactose free! Of course, there are dairy substitutes designed for those who cannot tolerate any dairy products. Please consult your healthcare provider if you have concerns regarding food allergies or intolerances.
Want some simple ways to get more dairy in your diet? See below for a few quick and easy ideas:
- Cottage cheese: a high-protein cheese that is often overlooked or ignored, this can easily be a part of a well-balanced diet. Top with fruit and nuts, or blend in a food processor for a creamy paste that can be used in sauces, casseroles, and much more!
- Greek yogurt: this is a strained version of regular yogurt, making it higher in protein and lower in lactose. By itself, Greek yogurt is tart. Use it to replace sour cream or mayo in many recipes to lower fat intake and increase protein content.
- Low-fat or skim milk: similar to its full-fat counterpart in both calcium and protein, you can drink this with meals, or mix with any sugar-free pudding mix for a yummy dessert!
Recipe: Breakfast Banana Split
Ingredients:
- 1 banana, peeled and split lengthwise
- ½ cup cottage cheese
- ¼ cup strawberries, hulled and sliced
- ¼ cup blueberries
- ¼ cup raspberries
- 2 Tbsp barley cereal or granola
Directions:
- Place the peeled and split banana on a serving plate. Top with dollops of cottage cheese
- Spoon strawberries, blueberries, and raspberries over the banana and sprinkle with barley cereal or granola
- If desired, top with your favorite garnishes such as mint, a drizzle of honey, or fresh cherries
Tip: blend cottage cheese in a blender or food processor first for a smoother texture
