Add calcium to diet with simple recipes
Want to drink more milk and get more calcium into your diet?
Here are recipe ideas from 3-a-Day of Dairy for beverages, puddings, snacks and desserts.
Those who donít like the taste of milk may want to try jazzing it up with fruit-flavored syrups.
Try experimenting with different brands of fruit syrups until you find your favorite taste or color. Fruit syrups are available in natural and artificially flavored varieties and are usually found in stores near pancake mixes.
Fruity Flavored Milk
1 cup fat-free skim or 1% low-fat milk
2 tablespoons apricot, blackberry, raspberry or strawberry fruit syrup
For each cup of milk, stir in 2 tablespoons fruit syrup. Makes 1 serving.
You can use frozen strawberries or take advantage of sweet, locally grown berries to make these Strawberry Frozen Yogurt Squares. This recipe is simple, so a child can help line the pan and put the cereal on the bottom.
Strawberry Frozen Yogurt Squares
1 cup crunchy, wheat and barley cereal (such as Grape-Nuts)
3 cups fat-free, strawberry yogurt
21/2 cups unsweetened strawberries (fresh, washed and trimmed or 10-ounce bag of frozen berries)
1 cup fat-free, sweetened condensed milk
1 cup light or fat-free whipped topping (optional)
Line an 8x8-inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside. Place yogurt, strawberries and condensed milk in a blender. Cover and blend until smooth.
Pour the mixture over top of cereal, gently smoothing yogurt mixture to edges of pan.
Cover with foil (or plastic wrap) and freeze for 8 hours or until firm. Use edges of foil to loosen and remove from pan. Let the recipe thaw for 5 to 10 minutes. Cut into squares. Top with whipped topping, if desired. Makes 9 servings (21/2 x 21/2 inch bars).
Apple Yogurt Smoothies
2 cups low-fat vanilla yogurt
1 granny smith apple, cored, peeled and diced
1/2 cup orange juice
1/2 cup ice
2 tablespoons honey
Mix all ingredients in a blender or food processor until smooth and pour into tall glasses. Garnish with sliced almonds, julienne mint and 1/2 teaspoon of honey, if desired. Makes 2 servings.
3 6-ounce containers Yoplait Original 99% Fat Free strawberry yogurt
2 cups Cocoa Puffs cereal
1/3 cup unsalted sunflower nuts
2 bananas, sliced
For each serving, spoon 1/4 cup yogurt into bottom of tall glass. Add 1/4 cup cereal. Top with 1 tablespoon sunflower nuts, several banana slices and 2 tablespoons yogurt.
Repeat with cereal, banana slices and 2 tablespoons yogurt. Sprinkle with remaining sunflower nuts. Top each with a strawberry. Makes 3 servings.
Cocoa-Berry Yogurt Tarts
11/2 cups low-fat vanilla yogurt
11/2 cups reduced-fat Ricotta cheese
2 tablespoon sugar
2 tablespoon unsweetened cocoa powder
6 graham cracker tart shells
3/4 cup strawberries, sliced (raspberries or blueberries also can be used)
Mix yogurt, Ricotta, sugar and cocoa powder thoroughly with whisk until creamy. Spoon 1/6 mixture into each tart shell and top with sliced strawberries. Makes 6 servings.
Chocolate French Toast
1 cup Nesquik chocolate ready-to-drink milk
1 cup egg substitute
8 slices white bread
1 cup nonfat vanilla yogurt
Whisk together Nesquik milk and egg substitute in a medium bowl. Lightly spray non-stick cooking spray in large skillet over medium heat and dip bread into milk and egg mixture, coating evenly.
Cook bread on each side for about 3 minutes or until cooked through. Top each slice with about 2 tablespoons of lowfat vanilla yogurt and add berries or other fruit if desired. Makes 4 servings.
For calcium, 1 cup of milk equals about:
1 cup yogurt
1 cup chocolate milk
11/2 ounces natural cheese
2 ounces processed cheese
1 cup pudding
10-ounce milk shake
1 cup ice cream
1 cup macaroni and cheese
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