Tags: cheese
Hatch Chile Black Bean Layered Dip
Hatch Chile Omelet
Mediterranean Roasted Red Pepper, Chicken, and Feta Sandwich
Cheesy Pepper Pork Chops
Quesadilla Burgers
Cheese Please! Let’s Celebrate National Dairy Month!
Amy
It’s officially June! Up here in the Midwest, we are enjoying our beautiful summer weather. On a hot summer day, sometimes just an ice cold glass of milk, really hits the spot! We’re excited for the month of June because it is National Dairy Month!
Dairy products are a staple in the diet, I mean seriously, who doesn’t love cheese?! We’re talking all about our favorite dairy products and the high-quality nutrition behind them.
Nutritional Benefits
It’s recommended to choose low fat or fat-free dairy products because they:
- Contain calcium for bone growth and maintenance of overall bone health
- Contain potassium which may help support healthy blood pressure levels
- Are a good source of protein
– Did you know 1 Cup of 1% or Skim Cow’s milk contains 8 grams of protein? - May help reduce the risk of developing osteoporosis
How much dairy do you need per day?
Most adults should be getting 3 cups of dairy every day! Check out the full Daily Dairy Table from MyPlate.
Different Dairy Foods
We have so many types of dairy products out on the market today. We also have many dairy alternatives as well for individuals with other nutritional needs. Find more info on my article from last year which compares milk and milk alternatives.
- Milk
- Cheese
- Butter
- Yogurt
- Cottage cheese
- Kefir – haven’t tried it or heard of it? It’s a fermented yogurt drink that is a good source of protein! It’s also 99% lactose and contains active live culture (probiotics) to help promote good gut health. It’s high in protein, calcium and vitamin D
- Ice cream & Frozen Yogurt – watch your portion size, but it’s a great sweet treat every once in a while. Keep an eye out for added sugar.
Ways to incorporate dairy:
Keep in mind your proper daily intake and your serving sizes listed in the chart above. For those looking for new ideas on how to incorporate diary into your diet, here are a few tips!
- Add yogurt, milk, kefir, or cottage cheese to a fresh fruit smoothie for breakfast
- Aim for a yogurt with less than 10 grams of sugar if possible. Also, look for the Dietitian’s Choice logo on the shelf tag throughout the store for items approved as Better for You options by our team of Registered Dietitians.
- Enjoy kefir, kefir cups, yogurt, cottage cheese with fruit for a snack
- Add savory flavors to cottage cheese if you don’t have a sweet tooth
- Consume milk with meals
- Add low-fat / non-fat cheese slices to sandwiches
- Consume cheese with a snack such as cheese & whole grain crackers
Food Safety is Always the Most Important!
- Please keep it safe by avoiding unpasteurized milk or other diary products made from unpasteurized milk
- Keep all dairy foods refrigerated to avoid health hazards
- Watch the expiration dates
- “Best if Used By” date – the last day the manufacturer expects the product to be good to consume
- “Sell By” date – is the last day the product should be sold in the store
Serving Size References
How well do you know what a serving size should be for different dairy products?
- 4 dice = to 1.5 oz. of cheese
- 1 slice of cheese
- 8 oz. glass of milk
- ½ cup of ice cream
- ½ cup of cottage cheese
- ½ yogurt or single serve container
- 8 oz. kefir drink
- ½ cup kefir cup or single serve container
Hopefully these tips will help you incorporate more dairy into your diets! If you have any questions, don’t forget you can reach out to us!
Amy, RD, LD
Coborn’s Supermarket Registered Dietitian
Crunchy Enchilada Casserole
Crunchy Enchilada Casserole
Ingredients:
- 1 Lb. Ground Beef
- 16 Oz. Can Refried Beans
- 8 Oz. Bottle Taco Sauce
- 1 Bag Tortilla Chips
- 2 Cups Shredded Mexican Style or Cheddar Cheese
Directions:
- Preheat oven to 375ºF
- Brown ground beef in large skillet; drain. Stir in beans and taco sauce; mix well.
- Place generous layer of tortilla chips into ungreased baking dish. Top with meat mixture; cover and bake for 25 min.
- Remove from oven, top with another layer of chips, and cover with cheese. Bake additional 10 minutes or until cheese is melted.
- Serve hot.
Fried Mac & Cheese Bites
Fried Mac & Cheese Bites
Mac & Cheese:
- 1 ½ cups elbow macaroni, uncooked
- 3 tbsps butter, unsalted
- 1 tbsp all-purpose flour
- ½ tsp salt
- 1 cup milk
- 1 ½ cups shredded cheddar cheese
- nonstick cooking spray
Fried Bites:
- ¼ cup all-purpose flour
- 2 large eggs, beaten
- ¾ cup plain breadcrumbs
- vegetable oil
Directions:
- Cook pasta according to package directions.
- Meanwhile, melt butter in saucepan. Stir in flour and salt. Cook on medium-low heat, stirring constantly, until mixture bubbles.
- Slowly whisk in milk, stirring constantly, until smooth.
- Bring to a boil; reduce to low heat and simmer for 1 minute.
- Stir in shredded cheese until melted; remove from heat and fold in cooked pasta.
- Spray 6 inch square pan with cooking spray. Spoon macaroni mixture into pan; packing lightly. Chill for at least 1 hour or until cooled.
- In 3 separate bowls, place flour, eggs and breadcrumbs.
- Cut chilled macaroni into bite size pieces.
- Cover each bite size piece lightly into flour, then dunk into eggs and finish by covering with breadcrumbs.
- Heat oil on stove or in deep fryer. Fry in batches for 1 – 2 minutes per side.
- Drain on paper towel and serve hot.
*Recipe adapted from Crystal Farms
Bacon Cheese Burgers
My Top Five Favorite Food Brands for Kids
Happy Spring! As a Mom of two toddlers I have definitely found my favorite brands that are must-haves for every grocery trip. Toddlers (at least mine) tend to be creatures of habit so I am always trying to find a balance between getting foods that I know that they will eat and Continue reading
Easy Thanksgiving Side Salads
Jayne
Hey have I got a little guy that is just so cute I just have to talk about. He is the new and up and coming vegetable for those Thanksgiving Dinners. It is the fresh Brussels Sprout! He is the talk around town and you just have to check him out. If you love any type of cabbage he is your man. The flavor is so good, you can enjoy them hot or cold. I have always loved Brussels Sprouts so they will definitely be on my Thanksgiving menu. Here are a couple quick and easy recipes that I want to share with you, featuring… the Brussels Sprout! Continue reading
Quick and Easy Fall Salads
Jayne
Fall has arrived and with fall comes all my favorite food. One of my favorites is fresh salads and I have got a couple that I want to share with you. When I think of fresh salads for the fall I think of cranberries and any kind of dried fruit along with a variety of nuts. I love trying in new recipes along with all of falls bountiful harvests. Continue reading
Jayne’s Debut on Kare 11
Next-Generation Coborn’s Store – Part 1
Jayne
I’m so excited to introduce you to our “new” Next-Generation of Coborn’s stores in Isanti, MN. So many people have asked me what makes it so different and I thought why we don’t just go shopping. So I took a trip to the new Coborn’s Marketplace store so that I could walk you through it and introduce you to some of the employees that work there. Continue reading
