— Jen Haugen, RD,LD (@jenhaugen) June 4, 2013
By age 9, it’s recommended to consume 3 servings of low-fat or fat-free dairy daily, but most people only get 2 servings per day. Less dairy intake means less nutrients including calcium, vitamin D and potassium (among many others). Here are some easy ways we start our day with dairy:
- Breakfast sandwiches are so easy to make. Whole grain English muffins toasted with 1 slice cheese and 1 scrambled egg – you can make these in 5 minutes or less by using the microwave to cook your egg. Serve with milk.
- Quick smoothies. Here are a few recipes.
- Yogurt parfaits are a hit in our house. Fresh berries, yogurt and granola taste so great together.
- Apple with peanut butter and ice cold glass of milk.
- Instead of adding water to pancake mix or oatmeal, add milk. It will help keep you fuller longer.
And a new recipe:
Berry Yogurt Parfait Pancakes
Recipe source: Midwest Dairy
1 ¼ cup all-purpose flour
½ cup whole-wheat flour
1 tablespoon sugar
2 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 ¾ cup low-fat buttermilk
1 tablespoon unsalted butter, melted
1/8 teaspoon almond extract
1 ½ cup low-fat plain or vanilla yogurt
¾ cup low-fat granola
3 cups mixed berries (strawberries, blueberries, raspberries)
1. In a large bowl, whisk together flours, sugar, baking powder, baking soda and salt. In a separate bowl, whisk together buttermilk, egg, butter and almond extract. Pour wet ingredients into dry and mix until smooth (the batter will be thick.)
2. Heat griddle or large skillet coating with cooking spray over medium heat. Pour 3 tablespoons batter onto griddle and cook until bubbles on pancake start to break (about 2 minutes.) Flip with spatula and cook other side until golden brown. Repeat until batter is gone.
3. To assemble each serving, place one pancake on a plate and spread 2 tablespoons of yogurt on top. Top with ¼ cup berries and sprinkle with 1 tablespoon granola. Top with a second pancake and spread an additional 2 tablespoons vanilla yogurt on top. Top with another ¼ cup berries and another 1 tablespoon granola. Repeat to make remaining 5 servings.
How will you start your day with dairy?