Tina Miller, MS RD Meijer Healthy Living Advisor, visit Meijer’s new website at http://ahealthieryou.meijer.com/
June is National Dairy Month. Did you know that 98% of Michigan’s 2,030 dairy farms are family owned and operated, making dairy farming a true Michigan tradition. You can find milk, cheese and yogurt produced by Michigan dairy farmers when you shop by checking the milk code. Every container of milk is identified by a 5-digit code. The code includes a 2-digit state code followed by a 3-digit processing plant code. Michigan’s code is 26. When you buy Michigan dairy products, you not only “buy local” and support area farmers…you buy quality.
Michigan Dairy Facts
Michigan’s dairy industry is a leading segment of Michigan agriculture, contributing $14.7 billion to the state’s economy annually.
Michigan has 390,000 dairy cows, representing approximately 2,000 dairy herds. The average dairy herd in Michigan has 187 cows. Fun fact: A Holstein calf weighs 90 pounds at birth and grows to 1,500 pounds!
Michigan ranks 7th in milk production in the U.S. Dairy cows in Michigan produced approximately 9.6 billion pounds of milk.
On average, a cow produces about 24,638 pounds of milk each year. That’s 2,865 gallons of milk!
The average cow makes 6-8 gallons of milk each day, and each gallon of milk weighs 8.59 pounds.
Together, low-fat and fat-free milk, cheese and yogurt provide 9 essential nutrients, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin (niacin equivalents).
Milk Myth Busters
Milk Myth: People With Lactose Intolerance Need to avoid all Milk and Dairy Products
Myth Buster: Most people with lactose intolerance can enjoy milk and dairy products. Delicious Lactose free milk, such as Meijer brand and FairLife Milk, has significantly reduced levels of lactose. FairLife milk has a unique approach to producing milk. FairLife milk is ultra-filtered to concentrate the natural goodness, like protein and calcium, and filter out the sugars at their state of the art plant in Coopersville, Michigan. This “allows us to bottle only delicious, nutrient-rich ultra-filtered milk – no protein powders necessary”. The Ultra-filtration produces milk that contains 50% more protein, 30% more calcium and half the sugars of organic milk, and is lactose free. Plus, it tastes great.
Milk Myth: Organic Milk is Much Healthier than Conventional Milk
Myth Buster: Both types of milk—organic and conventionally produced—are highly nutritious. Some people prefer organics and there are a variety on brands on the market, from store brands to Grass-fed brands like Organic Valley. Whether you choose conventional or organic, be sure to get your 2-3 servings of dairy in every day.
Milk Myth: Chocolate Milk is “Soda in Disguise”
Myth Buster: Chocolate milk has some added sugar but contains all the important nutrients that plain white milk provides. Chocolate milk also makes the perfect recovery drink after a work-out. The carbohydrate which includes naturally occurring milk sugar (lactose) and from the added chocolate flavoring replace the energy used during a work-out. The protein (casein and whey) helps to rebuild cells and muscle post work-out, and the water content in milk helps hydrate after exercise.
Milk Myth: The Growth Hormones in Milk are bad for you
Myth Buster: Studies have shown that milk from rBST treated cows is identical to milk from untreated cows, which contains small quantities of naturally occurring rBST. Low doses of rBST used in some dairy cows helps to increase efficiency of milk production. Some people believed that rBST may be associated with early puberty, however there is no scientific evidence that drinking milk causes early puberty.
Milk Myth: Raw Milk is More Nutritious than Pasteurized Milk
Myth Buster: Raw milk is not more nutritious and can pose serious health risks. Some people believe that raw milk offers beneficial components (enzymes, micro-organisms) that are destroyed during the pasteurization process. Pasteurization is necessary to destroy E. Coli and other pathogens that can cause food borne illness, including those responsible for such diseases as listeriosis, typhoid fever, tuberculosis, diphtheria, and brucellosis. Those at greatest risk include children, pregnant women, the elderly and those with compromised immune function.
Reference: Dairy Council of California
Dairy Good Recipes
Berry Breakfast Parfait
Serves 4
Ingredients:
2 cups Daisy Cottage Cheese
1/2 cup Bare Naked Fit® granola
2 cups mixed fresh berries such as strawberries, blueberries, and raspberries*
4 teaspoons chopped almonds
½ tsp. McCormick® Ground Cinnamon (optional)
Directions
In four serving dishes layer 1/4 cup of cottage cheese, 1/8th of the granola, and 1/4 cup of the mixed berries.
Repeat the layers in each dish. Top each parfait with 1 teaspoon of almonds. Sprinkle with ground cinnamon if desired.
*Refrigerate the fruit mixture for 2 hours before assembling, if desired. If using frozen fruit, thaw completely first.
Nutrition Information (per serving): Calories: 181, Total Fat: 5 g, Sat. Fat: 2 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 354 mg, Total Carbohydrate: 21 g. Fiber: 3 g, Sugar: 11 g, Protein: 16 g
Recipe adapted from: Daisybrandhealth.com
Italian Cheese-Stuffed Baguette
Serves 1
Ingredients
1 (7 to 9 inch) multi-grain/whole-grain baguette
4 ounces Meijer reduced-fat cream cheese, softened
1/2 cup red bell pepper, finely diced
2 tablespoons pitted kalamata* olives, chopped
2 tablespoons fresh parsley, chopped
1 teaspoon McCormick® dried thyme leaves
1/2 to 3/4 cup shredded Meijer Italian five-cheese blend
Directions:
Cut 1/2-inch slices from each end of baguette. Using long thin knife, work from both ends to hollow out loaf, leaving 1/4-inch crust all around.
In small bowl, combine cream cheese, pepper, olives, parsley and thyme. Stir in Italian cheese blend until well combined. Working from both ends, use spoon to fill baguette with cheese mixture, packing tightly to fill.
Wrap baguette in plastic wrap and refrigerate at least 2 hours or up to 8 hours before serving. Slice into 1 ½ – 2” slices and enjoy served with a green salad or as an appetizer or snack.
*You may substitute another olive variety. Recipe adapted from DairyDaysofSummer.com