St. Louis District Dairy Council
ST. LOUIS – Grocery stores are ever-changing, providing new products and opportunities to expand palates. The new year is an ideal time to review grocery store offerings and to consider which foods best support a healthy lifestyle.
Packed with nutrients like protein, calcium and vitamin D, dairy foods fit the bill when it comes to providing high-quality nutrition. The dairy section is the definition of variety, with new and exciting products regularly making appearances.
Consumers can find an abundance of milk, yogurt and cheese, in addition to trending options like smoothie drinks, kefir (fermented dairy drink) and cottage cheese. Fresh Start Start creating healthy meals and snacks by pairing dairy foods with fruits, vegetables and whole grains. These quick-to-fix combinations offer a bounty of nutrients, including calcium, protein, B vitamins, vitamin D, potassium and fiber.
Yogurt, milk and cheese make perfect partners in these pairings:
- Yogurt parfaits are easily made by layering yogurt, fruit, granola and/or nuts. Finish the parfait with a drizzle of honey to add an extra touch of sweetness.
- Blending milk and yogurt with frozen fruit and vegetables creates creamy smoothies that both kids and adults can enjoy.
- Cottage cheese served with fresh vegetables will fill empty stomachs, while adding extra energy to midday snacks.
- Charcuterie boards, featuring a variety of cheeses, meats, whole grain crackers, nuts, fruits and vegetables, add plenty of flavor to any gathering. These simple snacks and meals are packed with protein to support muscle growth and are also rich in fiber, a nutrient that is often lacking in meal plans.
“Pairing dairy with other food groups, such as whole grains, fruits, vegetables and lean meat, allows individuals to fill their grocery carts and bodies with healthy and nutritious foods not only for the new year but also for all stages of life,” said Jessica Kassel, St. Louis District Dairy Council registered dietitian and nutrition educator.
Dairy for All
Consumers are looking for foods that promote health, are easy to digest and pack a nutrient punch. Fermented and cultured dairy foods, like yogurt and kefir, contain a variety of live and active probiotic cultures important for digestion and gut health. These dairy foods can be added to smoothies, parfaits, paired with meals and snacks, or enjoyed on their own. Lactose-free dairy foods are also readily available in the dairy aisle, allowing consumers to enjoy delicious and nutritious dairy without discomfort. Lactose-free milk, yogurt, cottage cheese and ice cream are options available in most stores today. In addition to gut health benefits, dairy foods help with building strong bones and teeth and reducing blood pressure.
On the Go
Dairy foods continue to offer many options for those with active lifestyles. Smoothie drinks are ideal for consumers to grab on the way out the door as they head to school or work. Individual yogurt cups are the perfect way to add extra protein to lunch. Cheese sticks are an easy addition to any school lunch or afterschool activity. Rehydrating and refueling after exercise have never been easier with the convenience of single-serve chocolate milk, along with shelf-stable milk. “Whether looking for lactose-free, low-fat, protein-packed or gut-healthy options, there is something for everyone in the dairy aisle,” Kassel said.
Visit www.stldairycouncil.org to find more information on the health benefits of dairy and how to pair dairy with other food groups. You may also contact Jessica Kassel at 314-835-9668 or jkassel@stldairycouncil.org.
Baked Parmesan Veggie Casserole
This vegetable casserole is the perfect addition to any meal! It combines vegetables with the delicious flavors of dairy, creating a side dish that everyone will love.
Prep Time: 30 minutes
Yield: 4 – 6 servings
Ingredients:
2 cups broccoli florets
2 cups cauliflower florets
1 cup baby carrots
6 Tbsp. butter, divided
1 small onion, chopped
1 garlic clove, minced
¼ cup all-purpose flour
2 cups milk
1 large egg yolk, beaten
1 cup grated Parmesan cheese
½ tsp. salt
1/8 tsp. pepper
½ cup seasoned bread crumbs
Directions:
- Preheat oven to 400 degrees F. Place the vegetables in a steamer basket. Add basket to a large saucepan filled with 1 inch of water. Bring water to a boil; cover saucepan and steam vegetables 3-4 minutes or until crisp-tender. Place steamed vegetables in a greased 9×13-inch baking dish. Repeat until all the vegetables are steamed.
- Meanwhile, in a small saucepan over medium heat, melt 4 Tbsp. butter. Add onion and cook until tender, stirring often. Add garlic and cook for 1 more minute.
- Stir in flour until blended. Gradually add milk and bring to a boil. Cook for 2 minutes, stirring often until thickened. Slowly stir in egg yolk and cook for 1 minute longer. Remove from heat. Stir in cheese, salt and pepper.
- Pour cheese mixture over the steamed veggies.
- In a small skillet, cook bread crumbs in remaining butter until golden brown; sprinkle over top of casserole.
- Bake, uncovered, 15-18 minutes or until heated through.
Follow St. Louis District Dairy Council on Facebook and Instagram at STLDairyCouncil.
The St. Louis District Dairy Council (SLDDC) is a nonprofit nutrition education organization funded by local dairy farmers. Since 1932, SLDDC has served 131 counties in central/southern Illinois and eastern Missouri as the go-to educational resource and advocate for the role of dairy foods as part of a healthful diet. As the Nutrition Education People, we are proud to spread knowledge to local communities, bridging the gap between local dairy farmers and consumers. The staff is comprised of professionals with experience in nutrition, food service management, education and communication, and we take pride in delivering engaging programs throughout the communities we serve.