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3-A-Day Dairy for Health Reminder
by Patty Liston
 Well, truth be told, research shows us that Americans are not getting their daily recommended servings of dairy. In fact, most of our diets consist of only half of what we need to maintain health. 3-A-Day of Dairy was created as a simple reminder for families to get 3 daily servings of milk, cheese or yogurt for stronger bones and better bodies. Dairy provides nine essential nutrients, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin (niacin equivalents).
So, just what is a serving of dairy?
Milk: one serving is 8 ounces (1 cup).
Cheese (natural e.g. Cheddar, Mozzarella): one serving is 1-1.5 ounces of cheese or the size of 3-4 cheese cubes.
Yogurt: one serving is one 6 or 8-ounce container of yogurt.
Given this information, I thought I would give you some recipes to help integrate these dairy ingredients into your daily routine.
MILK
Creamy Blueberry Oatmeal with Walnuts
Serves 1
 1 cup fat free skim or 1% lowfat milk
2 packets instant oatmeal, or ½ whole grain oats cooked on stove top for 5 minutes
1/2 cup blueberries (other fruit can be substituted)
1/2 tablespoon chopped walnuts
In a small bowl, combine milk and packets of oatmeal or whole grain oats. Microwave on high for 1 to 2 minutes until steaming hot, but not boiling. Stir until creamy. Stir in blueberries and garnish with walnuts and serve.
 Download this recipe.
CHEESE
BowTie Pasta Salad
Serves 8
 1 (8-ounce) box bow tie or other shaped pasta
1/3 cup light mayonnaise
2 tablespoons cider vinegar
2 tablespoons sweet pickle relish
1/4 teaspoon ground white pepper, or to taste
1/8 teaspoon hot pepper sauce, or to taste
4 ounces reduced-sodium baked ham or smoked turkey, diced
8 ounces reduced-fat Cheddar cheese
1/2 medium red pepper, finely chopped
2 scallions, green and white parts, minced
1/8 teaspoon paprika
Cook pasta according to package directions, drain. Immediately rinse with cold water, drain well. Meanwhile, whisk together the mayonnaise, vinegar, relish, white pepper and pepper sauce in a small bowl; set aside in the refrigerator to chill. Combine the cooled pasta, ham, cheese, red pepper and scallions in a large bowl. Stir in the mayonnaise mixture just before serving. Garnish with paprika.
Recipe created by Cabot Creamery
Download this recipe.
YOGURT
Apple Cranberry Smoothie
Makes 2 servings
 1 apple, peeled and diced
1 cup cranberry juice
1/2 cup crushed ice
2 cups low fat vanilla yogurt
Place all ingredients in a blender, whirl, and drink!
Download this recipe.
Baked Apples topped with Maple Yogurt Sauce
4 Servings
 4 large tart apples, cored
1 large tart apple, peeled and sliced
1/4 cup sugar
1/2 cup brown sugar, packed
1/4 cup raisins
1 1/2 tablespoons cinnamon
1 teaspoon nutmeg
1/2 cup vanilla Yogurt
1/4 cup maple syrup
1/4 cup water
Preheat the oven to 375°F. In a small bowl mix sliced apple, sugar and 1/2 tablespoon of cinnamon. In another small bowl, mix together raisins, brown sugar, nutmeg and remaining cinnamon. Make a shallow cut through skin all the way around center of each cored apple to prevent skin from bursting while baking. Place upright in a small square baking dish and spoon in raisin mixture into the center of each apple. Spoon sliced apples in empty space in dish around cored apples. Add water to bottom of dish. Bake uncovered for 30 - 45 minutes depending on firmness of apples. Apples are done when they feel tender when pierced with a toothpick. Combine yogurt and maple syrup and pour over the baked apples.
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