Milking dairy for all its nutritional worth

Dairy is packed with a lot of vitamins and minerals -- including calcium, protein, and vitamin A -- necessary for good health and a balanced diet. Dairy foods can also help reduce risk for high blood pressure, osteoporosis, and certain cancers.

Despite all these benefits, however, many Americans don't get the FDA-recommended daily dose of three servings. Common reasons: Dairy can be high in fat and calories, people are lactose intolerant, or they just don't like how dairy foods taste.

Fortunately, there are ways to get around these negatives and get your dairy. And since it's National Dairy Month, there's no better time to take a good look at your dairy consumption, and see if you're getting the right amount from the right foods.

My colleague Janelle and I gave Jennifer Simmons, L A Weight Loss's Director of Nutrition, a ring the other day to dish on dairy. She also directed us to a couple L A Lite recipes that offer a good dose of dairy nutrition (included here).

So take a listen, and take the advice and recipes with you on your next grocery trip!



Chocolate Crunch Banana Parfait

2 cups skim milk
1 pkg. (4 serving) fat-free, sugar-free chocolate pudding dry mix
2 small bananas, sliced
40 peanuts, crushed

Place milk into medium bowl. Slowly whisk in the pudding mix. Spoon half of the pudding mixture into 4 dessert glasses. Divide the banana, nuts, and remaining pudding evenly among the glasses. Place in refrigerator for 1 hour before serving.

Servings: 4
Serving size: 1 parfait



Tiramisu-Rice Dessert

1 cup long grain rice
2 1/2 cups skim milk
1 Tbsp. instant coffee granules
2 cups frozen fat-free whipped topping, thawed
3/4 cup fat-free ricotta cheese
1/2 cup artificial sweetener
2 Tbsp. coffee liqueur
Unsweetened cocoa

In a medium saucepan, combine rice, milk, and coffee granules. Stir occasionally until mixture comes to a boil. Reduce heat to simmer; cover and cook 15 minutes or until rice is tender. Cover and refrigerate until chilled.

In a large bowl, combine rice mixture, whipped topping, ricotta cheese, artificial sweetener, and liqueur. Mix well. Spoon into individual serving dishes or medium-size serving bowl. Sift cocoa over rice mixture. Cover and refrigerate for at least 1 hour before serving.

Servings: 8
Serving size: 1 cup