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Dairy



Dairy


Try these easy recipes to increase your daily dairy intake!

Yogurt Cheese
Yogurt cheese can be used as a low-fat, calcium-rich alternative to cream cheese.
Spoon 1 quart plain yogurt into a coffee filter and place in refrigerator overnight to drain. Transfer the yogurt cheese to a bowl and discard the whey. Stir in one of the mix-ins listed below. Makes 1.5 cups.

Strawberry Yogurt Cheese: With a potato masher, mash 1 cup of strawberries with 1 tsp of sugar. Stir in yogurt cheese.

Herbed Yogurt Cheese: Stir in 1 tsp of grated lemon zest and 1/3 cup mixed chopped fresh herbs such as dill, basil, mint, cilantro, parsley, tarragon, or chives.

Pesto Yogurt Cheese: Stir in 3 tbsp of pesto.

Recovery Shake
This shake contains the recommended 4:1 ratio of carbohydrates to protein for enhanced recovery post-workout. In addition, it provides over three quarters your daily calcium needs!
  • 8 ounces nonfat milk
  • 1 tbsp Hershey syrup
  • 1 frozen banana (cut into cubes)
  • 1/2 cup Dreyer's vanilla frozen yogurt
  • 1 tbsp reduced fat peanut butter
  • Mix ingredients and blend away!

    Nutrition Information per shake: 375 calories, 60 grams carbohydrate, 16 grams protein, 9 grams fat, 760 mg calcium

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