Carmen Long
Simply Delicious
Calling all milk lovers. It is time to celebrate. June is Dairy Month. I know some of you might not really love milk, but as the saying goes, “Milk, it does a body good,” and it really does. We know milk helps us have stronger bones, but according to the National Dairy Council, nutrient-dense dairy foods provide a variety of health benefits.
An affordable source of 13 essential nutrients, three servings of dairy foods per day is the goal recommended in the 2026 Dietary Guidelines for Americans. Dairy foods help sustain energy, provide hydration, and are a good source of protein. Protein helps curb hunger and can help you feel satisfied longer.
There are many ways we can increase our dairy intake, even if we are not milk lovers.
Make fruit yogurt smoothies in the blender.
Use milk instead of water to prepare hot chocolate, oatmeal, and hot cereals.
Enjoy a delicious bowl of potato, broccoli, or another cream soup made with milk.
Top your soup, salad, or casserole with low-fat shredded cheese.
Try one of the many flavors of low-fat yogurt or low-fat Greek yogurt. Individual servings are portable and convenient.
Substitute plain yogurt in place of sour cream in recipes like dips.
What counts as a serving of dairy? One cup of milk, one cup of yogurt, or one cup of frozen yogurt equals one serving. One slice of hard cheese (1 1/2 ounces) is equal to 1/2 cup of milk. One slice of processed cheese is equivalent to 1/3 cup of milk, and 1/2 cup of cottage cheese is equal to 1/4 cup of milk.
Although ice cream is a summer dairy favorite, it is not the healthiest way to consume our daily dairy goal of three cups per day. You would have to eat 4 1/2 cups of ice cream to equal three cups of milk, which, depending on the variety and flavor, could result in over 1,000 calories and more than 50 grams of fat.
A helpful hint for enjoying a scoop of your favorite ice cream is to make a small, not heaping, cone, or better yet, switch to frozen yogurt. Try an upside-down sundae for a delicious treat. Eat a bowl of fruit topped with a small amount of ice cream rather than a larger bowl of ice cream topped with a small amount of fruit.
To make milk more exciting for children, try “magic milk.” A small drop of food coloring can make their milk any color they desire. When my children were young, they made “magic milk” in their favorite school colors and sports team colors. Smurf milk with a drop of blue, Barney milk with some purple, pink princess milk, the possibilities are endless. Just let their imaginations go to work. If children choose milk when they are young, they are more likely to be milk drinkers as adults. That is a wonderful goal to work toward.
Celebrate June Dairy Month and enjoy some delicious dairy products. Your body will be celebrating, too. No-Bake Key Lime Yogurt Pie is a great make-ahead summertime treat that will not heat up your kitchen.
Key Lime Yogurt Pie
INGREDIENTS
- 1 reduced-fat ready-made graham cracker pie crust
- 1 small (3-ounce) package sugar-free lime gelatin
- 1/4 cup boiling water
- 2 (8-ounce) containers key lime pie-flavored light yogurt
- 1 (8-ounce) container light whipped topping, thawed
DIRECTIONS
- Dissolve gelatin in boiling water using a wire whisk.
- Stir in yogurt until well blended.
- Fold in whipped topping.
- Pour into pie crust.
- Refrigerate until firm.
You may substitute different combinations of gelatin and yogurt to create a variety of flavors. For example, use peach yogurt and peach gelatin for a peach pie, and garnish with sliced peaches and fresh berries.
