Drink up! June is Dairy Month

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Whether it’s in coffee, cereal, smoothies or dairy-based dressings, adding one more serving of milk to your family’s day can help ensure they get the nutrients they need to build strong bones and teeth. Dairy farm families pride themselves on producing wholesome dairy foods that help their families grow up strong and healthy. There is no “moo-staking” the facts about dairy!

June was officially declared “Dairy Month” in 1939. Originally, it was a way for grocer organizations to distribute extra milk during the warm months of summer.

Dairy provides three of the four nutrients that are typically lacking in American diets: calcium, potassium and vitamin D. Its unique combination of nutrients plays key roles in preventing heart disease, obesity, high blood pressure, diabetes and osteoporosis. Dairy also is important for building strong bones and teeth.

(Depositphotos photo)

When planning meals, choose milk, cheese and yogurt, all of which are excellent sources of calcium, vitamin D and potassium to help fuel your body. Cow’s milk offers a superior nutrient package over alternative beverages such as soy, almond, rice or coconut. Despite rising fuel and feed costs, milk continues to be a great value at about 25 cents per 8-ounce glass.

Fat-free cow’s milk contains 15 fewer calories per glass, 70 percent more potassium and almost twice as much protein as many calcium-fortified soy beverages. Most milk-alternative drinks have only half the nutrients of real milk and cost nearly twice as much.

Both organic and regular dairy foods contain the same essential nutrients that are key to a healthy and balanced diet. People who are sensitive to lactose can consume dairy foods that are lactose-reduced or lactose-free products.

Dairy farming is a family tradition, one that has been a way of life for many generations. Ninety-eight percent of dairy farms are family owned and operated. Dairy farmers are dedicated and take pride in caring for their cows by working closely with veterinarians to keep them healthy and comfortable. Dairy cows receive regular checkups, vaccinations and prompt medical treatment. Dairy farmers work hard to provide your family with the same safe and wholesome dairy foods they give to their children.

People sometimes decrease milk products in their diet because they think it’s fattening. Low-fat and fat-free milk products are the best choice for the fat- and calorie-conscious. An 8-ounce glass of whole milk has 150 calories and 8 grams of fat (4.5 grams saturated). If you choose an 8-ounce glass of fat-free milk, you’ll consume 85 calories and less than 1 gram of fat.

The weight conscious may want to think twice before decreasing dairy products in their diet. The National Dairy Council reported that a study showed that women who consumed the most calcium and ate at least three servings of dairy foods per day were less likely to be obese than those who had low dairy intake. There have been similar results in other studies with children and women of all ages.

If you just drink milk at each meal, it isn’t hard to get your three cups of milk every day. If milk isn’t your favorite, add cheese to casseroles or your favorite sandwich, choose yogurt as a snack, create your own favorite smoothie or try this “dairy-licious” recipe for buttermilk blue-cheese dressing. Use it on everything as a dip, dressing or as a topping for my chicken pita pizza.

Drink and eat more dairy – your teeth and bones will thank you.

Buttermilk Blue Cheese Dressing

1 cup plain Greek yogurt
1/2 cup cottage cheese
1/3 cup mayonnaise
1/3 cup buttermilk
2 teaspoons hot sauce
2 garlic cloves minced or pressed
1 tablespoon poultry seasoning
1/2 teaspoon kosher salt
1 teaspoon ground black pepper
1/3 cup crumbled blue cheese
3 tablespoons chopped green onions, both white and green parts

Pulse the yogurt, cottage cheese, mayonnaise, buttermilk, hot sauce, garlic, poultry seasoning, salt and pepper into a food processor and pulse several times until blended and smooth. Transfer to a small bowl; fold in the blue cheese and green onions. Cover and refrigerate. Makes about 2-1/3 cups.

Buttermilk Blue Cheese Chicken Pita Pizzas

4 (6 inch) whole wheat or white pita breads
2 cups chopped cooked chicken breast
1/4 cup buttermilk blue cheese dressing
2 plum tomatoes, thinly sliced
1 cup shredded part-skim mozzarella cheese
4 bacon strips, cooked and crumbled
1 teaspoon poultry seasoning

1. Heat oven to 400 F. Place pita breads on a large baking sheet; bake 10-12 minutes or until lightly browned. Meanwhile, in a bowl, toss chicken with dressing.
2. Top pitas with tomatoes and chicken mixture; sprinkle with cheese, bacon and poultry seasoning. Bake 8-10 minutes or until cheese is melted. Makes 4 servings.

Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Medearis.

(c) 2018 King Features Synd., Inc., and Angela Shelf Medearis