This June, we’re talking about all things dairy in honor of National Dairy Month. Dairy is a staple food group, and for good reason. It’s affordable, accessible, and best of all, a nutrient powerhouse! Milk contains 13 essential nutrients, including protein, calcium, vitamin D, iodine, B vitamins, selenium, and more. These nutrients help support our bodies in numerous ways.
It’s no secret that I love dairy, especially cheese! There are so many versatile ways to incorporate dairy into our meals and snacks, so here are some ideas on how you can spend a day with dairy.
Breakfast
Amp up the protein at breakfast with cottage cheese egg bites. Blend 1/4 cup of cottage cheese with two eggs, salt, and pepper. Pour your mixture into a greased muffin tin and top with whatever veggies you like, such as chopped bell peppers, onions, or spinach. Bake in the oven for 20-22 minutes at 350F, or pop into the air fryer for approximately 10 minutes. Just like that, you’ve got a delicious, high-protein breakfast! And the best part, the leftovers can be stored in the fridge and easily reheated in the microwave for those busy, on-the-go mornings.
Snack
Keep it simple at snacktime with a yogurt parfait. Yogurt not only provides all of the benefits of dairy, but also the added bonus of probiotics that can support our gut health. Opt for a plain, low-fat Greek yogurt, and top with berries, granola, crushed nuts, or any other toppings you like for a truly satisfying snack.
Lunch
I love a bento box lunch because it’s quick, easy, and can easily incorporate different food groups into one meal. Try a bento box with cubed or string cheese, hard-boiled egg or hummus with pita, fresh veggies of your choice such as carrots or snap peas, and a fruit such as grapes. Who says bento box lunches are just for kids?
Snack
For a mid-afternoon snack, make a delicious dip by mixing a little bit of ranch seasoning with that same plain Greek yogurt we used earlier in the day. Serve with some fresh baby cucumbers or carrots for the perfect crunch!
Dinner
For dinner, try a nutrient-rich power bowl! Build your base with a whole grain of your choice, such as brown rice, quinoa, or farro. Then top with a lean protein, like grilled chicken or lean beef. Add in some arugula or spinach for some leafy greens, and chop up any other veggies you enjoy. You can even roast up a sweet potato by chopping it into about 1-inch pieces, tossing in olive oil and seasonings, and then popping it in the oven at 425 for about 30-40 minutes. Finally, sprinkle a little feta cheese on top, and wa-la! We’ve had a dairy great day!
