Did you know June is National Dairy Month?? Here is some interesting info on dairy foods:
- 1 cup of milk provides 9 essential nutrients (calcium, Vitamin D, phosphorus, riboflavin, Vitamin B12, protein, potassium & Vitamin A)
- Several cheeses are low-lactose or lactose free, so if you are lactose-intolerant you may want to experiment with small amounts of cheddar, colby, swiss, parmesan, mozzarella & monterey jack to see what you can tolerate. Also, the live & active cultures in yogurt can actually help aid in the digestion of lactose, so many people who are lactose intolerant can enjoy yogurt in small amounts. Click here for more information on lactose intolerance, or visit the National Dairy Council website.
- Get creative – you can add milk/cheese in cooking, use Greek yogurt in recipes for dips (plain Greek yogurt can replace sour cream/mayo), and for ideas on health benefits/recipe ideas of milk & oats.
- Milk can be a great refueling choice for athletes/sports nutrition. For more on this topic, click here.
- For more recipe ideas and ways to work in dairy foods/calcium sources into your diet, you can also visit the Dairy Council of Florida/Florida Dairy Farmers website.
With the 4th of July around the corner, the recipe below will be a hit at any cookout (and incorporates a dairy food/dipping sauce!):
Kristine Van Workum, RD, CSSD, LDN
July 2014 Recipe: Chicken Kebabs with Lemon-Pepper Yogurt Sauce
- 2 cups extra-virgin olive oil
- Juice of 3 lemons
- 2 tablespoons chopped garlic
- 3/4 tablespoons chopped fresh rosemary leaves (about 4 sprigs)
- 3/4 tablespoons fresh thyme leaves (about 5 sprigs)
- 6 single boneless, skinless chicken breasts, cleaned of fat and cut into large cubes
- Salt and black pepper to taste
- Bamboo skewers
- 2 (7-ounce) containers plain yogurt
- 4 tablespoons sour cream
- 3 tablespoons red wine vinegar
- Zest of 2 lemons (fine)
- Juice of 1 lemon
- 2 tablespoons minced garlic
- 1 tablespoon black pepper
- 2 teaspoons salt
- 1/2 cup fresh mint, chopped (optional)
- For the kebabs: in a plastic bag or airtight container, combine olive oil, lemon juice, garlic, rosemary, and thyme. Add chicken, toss well to coat evenly, and refrigerate overnight.
- For the sauce, combine all ingredients in a mixing bowl and refrigerate at least 2 hours.
- Remove chicken pieces from marinade and season well with salt and pepper. Grill chicken for 5 minutes on each side, until golden brown and juices of chicken run clear when pricked with the end of the skewer. Thread 3 pieces of chicken onto each skewer. Serve with Lemon-Pepper Yogurt Sauce.