Say Cheese (and milk and yogurt)!

Being the daughter of a dentist, I was taught at an early age how to care for my teeth:  brush and floss daily, avoid sugary drinks and sticky candy, and visit the dentist regularly.  However, recent research has taught me something even my father didn’t know when I was a child: regular consumption of dairy products, such as milk, yogurt and cheese, can reduce the risk of cavities and reduce gum disease.   It’s not just our bones that can benefit from the 9 essential vitamins and minerals found in dairy foods.  Milk, cheese and yogurt give our body another reason to smile!

Milk:  Mooove over periodontal disease. A study by the Oral Health Cooperative has found there may be a correlation between gum disease and the lack of milk consumption.  Peptides (small sections of proteins) found in milk can suppress the activity of gum disease enzymes.  Enjoy milk with meals to keep those pearly whites shining!

Yogurt:  Yogurt lovers smile! Not only does this protein and calcium packed snack help build muscle and healthy bones, it also protects against gum disease.  A recent study in the Journal of Periodontology analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy—specifically yogurt and yogurt-type drinks—had the healthiest gums.  The researchers credit the probiotics (healthy bacteria) in yogurt that may help to counter growth of the “unfriendly” bacteria in the mouth.

Cheese: The high quality protein found in cheese is not just good for our muscles, but for our teeth as well.  A recent study in General Dentistry indicated that cheese eaters have a higher plaque pH in their mouths, which reduces the risk of cavities.  Additionally, various compounds found in cheese may adhere to tooth enamel and form a protective shield against acids which cause cavities.  Now that’s a reason to say cheese!

So whether you sip it, spoon it or slice it, power up your body and your smile with 3 servings of dairy daily.

Laura Buxenbaum, MPH, RD, LDN

Dairy Packs Power: Celebrating June Dairy Month 2013

Happy June Dairy Month!  Dairy Packs Power is our superhero theme as we salute the real superheroes, our southeastern dairy farmers who are dedicated to providing wholesome dairy foods. Together, milk, yogurt and cheese are packed with nine essential nutrients including calcium, vitamin D and potassium.  These unique combinations play a key role in building strong bones, muscles and teeth.

In celebration of June Dairy Month, get to know the dairy case defenders: milk, yogurt and cheese.  Children of all ages can enjoy these power- packed dairy superheroes and their delicious and nutritious superpowers.

MILK: Milk contains calcium and vitamin D which help build bones of steel. A study in the Journal of the American College of Nutrition, classifies calcium as a super nutrient because it may help defend against the risk of obesity, osteoporosis, hypertension, and some cancers.  Milk also packs a powerful punch by providing high quality protein to build muscle, along with potassium and magnesium to help maintain a healthy blood pressure.

 Lactose Intolerant? This super beverage can transform to meet the needs of any diet.  Lactose-free milk is real cow’s milk without lactose, the natural milk sugar, and it contains the same great nutrition as regular milk.

YOGURT: Yogurt is an excellent source of calcium and protein and can protect us with probiotics, live and active cultures that aid in digestion and boost our immunity by fending off harmful bacteria.

Yogurt can also come to the rescue for those with lactose intolerance.  The live and active cultures in yogurt help break down the lactase for easier digestion.

CHEESE: Cheese is the mighty super hero.  An ounce of low fat cheese has as much protein as an egg, is the #2 source of dietary calcium and averages less than 60 calories and 4 grams of fat. It not only tastes great, it is convenient, portable and versatile.

Like the other dairy superheroes, cheese is not an enemy for those with lactose intolerance.  Cheeses such as cheddar, Swiss Monterey Jack and Mozzarella are naturally low in lactose.

Power up your day with milk, yogurt and cheese. Visit our website for June Dairy Month news, recipes and activities.

Laura Buxenbaum, MPH, RD, LDN

Allergic to Breakfast? Not Anymore!

One of the biggest health mistakes children and adults make is to skip breakfast.  Breakfast kick starts your day with the nutrition your body craves.  Studies show that breakfast eaters weigh less overall and gain less weight than those who avoid it. Skipping breakfast can cause low energy, increase snacking, and leave you hungry before lunch. Learn to make breakfast ahead of time to save precious morning minutes.

But what if you or your children suffer from food allergies? Then you have a serious challenge. Food intolerances are still no excuse to skip breakfast. With the right recipe your family can still enjoy a nutritious breakfast even when pressed for time.

As a registered dietitian with a knack for cooking, I often provide my niece, who is allergic to egg, wheat, soy and nuts, with delicious breakfast options.  One her favorite is my Sausage, Cheese, and Veggie Muffins. They are perfect because you adapt them to the allergen(s) you need to avoid. Plus, they are delicious so her whole family can enjoy them.

My favorite part is that there are hidden vegetables which boost nutrients! Any vegetables will work, so try leftover veggies. This healthy breakfast is loaded with lean protein, whole grains, and fiber. Don’t forget to pour a glass of nutrient-rich milk to add essential vitamins and minerals to your morning meal.

Do you battle lactose intolerance? No worries- drink lactose-free cow’s milk which is real milk, just minus the milk sugar or lactose which some people have problems digesting.

When the alarm rings, whip up a batch of these muffins and unleash your creativity when adding ingredients.

 Sausage, Cheese, and Veggie Muffins

Makes 14 muffins

• 1 cup 1% lactose free milk + 1 TBSP vinegar or lemon juice
• 1 TBSP butter
• 8 oz lean ground turkey
• 1 cup diced onion
• 1 cup diced bell pepper
• 3/4 tsp salt, divided
• 1/4 tsp ground sage
• 1/2 tsp dried thyme
• 1/4 tsp paprika
• 1/8 tsp ground ginger, optional
• 1/4 tsp cayenne pepper, optional
• 1-1/4 cup white whole wheat flour or gluten-free flour blend
• 2 tsp baking powder
• 1 tsp baking soda
• 3/4 cup old-fashioned oats
• 3 TBSP butter, melted
• 2 eggs or flax eggs {see notes}
• 4 oz. (1 cup)reduced fat sharp cheddar cheese, shredded

Preheat the oven to 375F. Line muffin tins with foil or silicone liners. Set aside.

Add 1 tablespoon vinegar or lemon juice to a plastic or glass measuring cup. Fill with milk until it reaches 1 cup. Set aside.

In a skillet heat the butter over medium high heat. Add the turkey, onion, bell pepper, 1/4 tsp salt, sage, thyme, paprika, ginger, and cayenne. Cook until the turkey is cooked and the onions are soft. Set aside to cool

In a large bowl, whisk together the flour, baking powder, baking soda, and remaining 1/2 tsp salt. Stir in the oats.

In another bowl, whisk together butter, milk mixture and eggs. Stir this into the flour mixture. Stir until just combined. Add in the turkey & veggies and 3/4 cup cheese.

Spoon mixture into muffin tins. Fill about 2/3 full. Sprinkle remaining 1/4 cup cheese over tops of muffins.

Bake in preheated oven for 15-18 minutes until lightly golden.

Keep tightly covered in the refrigerator for up to 4 days or freezer for 1 month.

Notes:

To make a flax egg, stir together 2 tablespoons ground flax seed with 1/4 cup water. Set aside for 5 minutes before using.

Recipe was tested using lactose free milk, with regular whole wheat flour, with gluten free flour, with eggs, and without eggs.

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Guest blog by Meme Inge, RD, LD.

Meme is a Registered Dietitian living the New Orleans, LA notably referred as the Big Easy. She is the founder of Living Well Kitchen, a blog busting with recipes, practical nutrition advice, local restaurant reviews, fitness fun, and other ramblings she may have. She shares Julia Child’s motto, “Everything in moderation, including moderation.”

Ricotta and Yogurt – A Match Made in Heaven

Like most people,  I used to think that ricotta was relegated strictly to lasagna. Unlike most people, though, it was the reason I loved lasagna. I went straight for the pillows of ricotta nestled in my mother’s version, bypassing the mozzarella, the sauce and the noodles along the way. Ricotta’s creamy, slightly sweet flavor and gentle texture always touched me. Yogurt, on the other hand, was strictly breakfast food in my mind — packed with nutrition to start the day.

However, I realized that the universe of ricotta and yogurt goes well beyond my formerly restricted perceptions. Both lend themselves handily to both sweet and savory preparations. Stir a little sugar and spice into either and you have an instant “pudding” kind of dessert. Stir some fresh herbs and a little garlic and lemon into plain yogurt and you have a beautiful sauce for fish or poultry.

In this recipe, ricotta forms the bulk of a refreshing dip, while plain yogurt softens it into saucy texture and adds a bit of acidic bite. The combination of curry and basil gives  a nod to Thai cuisine and an edge to standard crudité dipping sauce. After tasting this  dip, I promise you, you’ll never think of ricotta and yogurt the same way again. Enjoy it with fresh, beautifully arranged spears of fresh vegetables, such as cucumber, carrots and cherry tomatoes. You can feel good about serving this to friends and family knowing that it provides many of the nutrients that many Americans are lacking.

Creamy Curry Basil Crudite Dip

(Yield: 2 1/2 cups)

• 1 cup whole milk ricotta
• 1 cup 2 % plain yogurt
• 2 teaspoons red curry powder
• 3/4 teaspoon sea or kosher salt
• Generous pinch white pepper
• 1 teaspoon honey
• 2 large cloves garlic, smashed and pureed with the edge of your chef’s knife
• 1/2 teaspoon fresh lemon juice
• 3 scallions, ends trimmed and discarded, finely chopped
• 1/4 cup fresh basil leaves, cut into thin strips

In a medium bowl, whisk together the ricotta, yogurt, curry, salt, pepper, honey, garlic and lemon juice until smooth and well-combined. Stir in the scallions. Allow to sit at room temperature for one hour before serving. Stir in the basil just before serving. Serve in a pretty bowl and garnish with a few leaves of fresh basil. Arrange fresh vegetables around the bowl and dig in. This is perfect fare for entertaining during spring and summer months.

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Guest blog by Holly Herrick.

Holly Herrick is a Cordon Bleu Trained Chef and professional food writer. She is the author of five cookbooks, most recently The French Cook: Sauces (Gibbes Smith, March 1, 2013). Her web site address/blog can be found at: www.hollyherrick.com.

National Grilled Cheese Month Gets Extra Cheesy

Grilled cheese sandwiches have come a long way in America. In fact, it originated as an open-faced sandwich, and the top slice of bread wasn’t commonly used until the 1960’s. Today, you will find grilled cheese recipes on many restaurant menus, grilled cheese food trucks and even an entire month dedicated to America’s comfort food. April is “National Grilled Cheese Month,” and my latest cookbook, “150 Grilled Cheese Sandwiches” was released last fall. I hope you will enjoy this recipe for Grilled Salmon and Gruyère Cheese Sandwich as well as some of my favorite grilled cheese tips and health information.

Choosing the Best Cheese

The main criteria for choosing cheese are whether is a good melting cheese and how well the flavor of the cheese combines with your other sandwich ingredients. A good rule of thumb is to remember that the more your cheese melts, the better it is.

Easy melting cheeses can be found most anywhere and include American, Brie, Cheddar, Colby, fontina, Gouda, Gruyere, Havarti, Jarlsberg, Monterey Jack, mozzarella, Muenster, provolone, and Swiss. Other cheeses that melt and pack great flavor include Asiago, blue cheese, Gorgonzola, and Parmigiano-Reggiano.

Cheesy Nutrition

My favorite top reasons to include cheese in your diet include:

1. You can still enjoy dairy if you have lactose intolerance. Choose natural cheeses like Cheddar, Colby, Monterey Jack, Mozzarella or Swiss, which have very low levels of lactose.
2. Americans are currently consuming less than 2 servings of dairy every day and adding just one more serving of low-fat or fat-free dairy each day can help fill some of America’s nutrient gaps.
3. Cheese provides high-quality protein, calcium and phosphorus to your diet—important nutrients for strong muscles and bones.
4. There is a reason you say ‘cheese’ when you smile. The calcium in cheese helps to build strong teeth.

Grilled Salmon and Gruyère

Gruyère cheese is my all-time favorite. It is great paired with the salmon in this grilled cheese.

• Panini grill or large skillet
• Preheat panini grill to medium-high, if using
• 8 slices sourdough bread (1⁄2-inch/1 cm thick slices)
• 2 tablespoons butter or margarine, softened  
• 8 ounces smoked salmon, thinly sliced          
• 4 ounces Gruyère or Swiss cheese, thinly sliced
• 2 tomatoes, thinly sliced         
• 1/2 cup chopped fresh basil    

1. Brush one side of each bread slice with butter. Place on a work surface, buttered side down. Top 4 bread slices equally with smoked salmon, cheese, tomatoes and basil. Cover with remaining bread slices, buttered side up, and press together gently.
2. Place sandwiches on preheated panini grill or in a large skillet over medium-high heat and cook, turning once if using a skillet, for 3 to 4 minutes or until golden brown and cheese is melted. Serve immediately.

Serves 4

Excerpted from 150 Best Grilled Cheese Sandwiches by Alison Lewis © 2012 Robert Rose Inc. www.robertrose.ca. May not be reprinted without publisher permission.

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 Guest blog by Alison Lewis.

Alison Lewis is a Cookbook Author, Television and Media Spokesperson, Founder and Editor-in-Chief at Healthy Travel Magazine and Owner of Ingredientsinc.net, a media company in Birmingham, Alabama. See her food, travel and fitness blog http://ingredientsinc.net.

Smart Snacking for a Healthier Diet

According to a recent report Americans are snacking more than ever before, and smart snacking is good news. The report found that the people with the healthiest diets snacks twice as much as those with less healthy diets.

Snacks boost your energy between meals and keep you from becoming overly hungry, which can lead to overeating at your next meal. If you choose wisely, snacks can be a source of essential nutrients that are part of a healthy diet.

Build a healthy snack by selecting one item from each of the three following categories:

• Fruits and Vegetables
• Protein and Dairy
• Whole Grains

Fruits and Vegetables

Most kids and adults don’t get the recommended daily amount of fruits and vegetables. The most recent Dietary Guidelines for Americans recommend that we fill half of our plates with fruits and vegetables. Including fresh fruits and vegetables in a snack is a great way to increase daily intake of these nutrient-rich foods.

Protein and Dairy

Protein is essential for building and maintaining muscles and has been shown to help control hunger. Dairy, meats, eggs, nuts and seeds are all sources of high quality protein. Dairy foods, like milk, cheese, and yogurt, are also important sources bone-building calcium. Choose low fat dairy and meats to limit the amount of saturated fat in your diet.

Whole Grains

The Dietary Guidelines recommend that we make half our grains whole grains. Whole grains are an important source of vitamins, minerals, and fiber.  Diets rich in whole grains have been linked to reduced risk of heart disease and better weight control.

Try These Kid-Approved Snack Ideas:

• Apple slices with string cheese and whole grain crackers
• Build-your-own yogurt parfaits with low fat yogurt, fresh berries, and whole grain granola
• Cucumber-Yogurt Dip with raw veggies and whole grain pita bread

Download this printable guide to building a healthy snack.

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Guest blog by Jessica Cox.

Jessica Cox is a Registered Dietitian and chef. She lives in Birmingham, AL, where she is the Culinary Nutritionist at eMeals, a meal planning service that helps busy families enjoy healthy dinners together. She creates original recipes that are both good and good for you, writes and edits meal plans, and styles food for photography. Follow Jessica on Twitter as she shares her passion for food and health.

Endurance for the Traveling Mom

Endurance is not only for sports. Working moms who travel realize how much endurance a work trip requires. I had my first travel experience as a new mom and it tested my endurance to fit it all in, remain sane, and keep focused on what is important.

When mom travels more goes into it than packing and saying bye. She not only plans her travel itinerary but must organize a survival guide for her absence. I laid out the baby’s clothes, food, and arranged her transportation. I prepared BBQ Chicken and Cheddar Foil Packets in advance for the husband.

Traveling and trying to maintain a healthy lifestyle has its own challenges. I have learned to always pack my running shoes regardless of the agenda and take healthy snacks. My favorite travel snacks are whey protein bars, apples and nuts to help tame a growling belly during a meeting.

Returning home mid-week typically doesn’t involve balloons, food and celebration. Loads of laundry, dirty dishes and empty cabinets were my reality. So when my husband asked if take out Mexican for dinner was ok, I jumped on the idea. You’re thinking Mexican? Isn’t that a big no-no?

Make take-out Mexican healthier by following the MyPlate guidelines. Here is a tip, order vegetarian fajitas with chicken for bonus vegetables. Bypass the rice, beans, tortillas and chips. Prepare a fajita salad at home with fresh spinach. Add a tablespoon of sour cream and guacamole to drastically decrease calories without loss of taste. Don’t forget to top with low-fat cheese to add calcium, vitamin D and potassium to your meal. Munch on blue corn chips for the same experience without the fat.

At the end of the day, I was grateful being back home with my family (and didn’t have to cook)!

Rebecca A. Turner, MS, RD, LD

Cheese Fondue for your Valentine

Despite your Facebook “relationship status,” Valentine’s Day can be a time to embrace the cheesiest of romance – nesting by the fireplace, sharing heart-shaped anything and indulging in decadent dark chocolate and of course – cheese! My favorite way to create a cozy meal with loved ones is with Easy Cheese Fondue. Nothing can be more romantically cheesy!

Classic Swiss fondue is made from Gruyere cheese – a member of the Swiss cheese family although specific to the Gruyere region of Switzerland (compare this regional branding to the classic bubbly, Champagne!). Gruyere can be pricey – so I mix a blend of Jarlsburg (from Norway) and Gruyere to cut some cost. Both cheeses are aged with small holes, a bite and nutty, salty flavor.  Both cheeses are a rich source of calcium and Gruyere is suggested as a cheese for those sensitive to lactose.

Cheese Fondue is an interactive meal that can be enjoyed with your sweetie’s favorite bites to dip. My favorites are great local breads, broccoli and tart sliced apples – but anything goes! This recipe is fit for two – or just double for a crowd of singles! Enjoy and spread the love!

Easy Cheese Fondue for Two 

• 1 clove of garlic
• 3/4 cups dry white wine
• 1.5 cups shredded Gruyere Cheese
• 1.5 cups shredded Jarlsberg Cheese
• 1 tablespoon corn starch plus 2 teaspoons additional white wine

Cut the garlic clove in half and rub the glove (and its oils) on the inside of the fondue pot. Discard the garlic. Place fondue pot directly on top of the gas burner. Bring the wine to a simmer and gradually add the shredded cheese. Stir constantly. Once it is melted, add the mixture of additional wine and corn starch. Transfer to the fondue pot to the burner. Enjoy with your favorite bites for dipping.

Ideas for dipping!

• Granny Smith Apple Slices
• Red and Yellow Bell Pepper Pieces
• Steamed Broccoli or Cauliflower Florets
• Roasted Asparagus
• Sourdough or Whole Wheat Bread
• Cured Meats

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Guest blog by Cecelia Thompson.

Mod Meals on Mendenhall is a cooking and entertaining blog written through the lens of a curious young professional living in a quaint and contemporary bungalow in Greensboro, North Carolina. Chief of Blogging, Babble and Banter, Cecelia Thompson, is a writer, home cook and photographer with a passion for sharing her love of food.

In addition to blogging, Thompson contributes to the Greensboro News & Record and teaches cooking classes at the Greensboro Children’s Museum Edible Schoolyard. She believes whole-heartedly that local food feeds a vibrant and healthy community and shares her passion by promoting local food producers and farmers in her posts, pictures and recipes. Professionally, Cecelia serves as the Director of Projects for Action Greensboro, an economic development nonprofit focused on bettering quality of life in Greensboro.

Are Diet Myths Sabotaging Your New Year’s Weight-Loss Resolution?

  The New Year is upon us and time to commit to positive lifestyle changes. If you start with enthusiasm yet make zero progress on the scale (or gain weight) don’t become discouraged. Endless weight-loss theories make it easy to experience another resolution failure. When downward progress isn’t made, perhaps diet myths are to blame.

Myth: Calories don’t matter if food is healthy.

Fact: Nutrient-rich foods which include low-fat dairy, fruits, vegetables, whole grains and lean meats provide more nourishment per calorie than processed foods.  Despite the fact they are healthier avoid an “all you can eat” approach.

• Wheat pasta, bread and brown rice offer better nutrition but the same calories as white.
• Avocados, nuts, and olive oil deliver heart-protecting fats but also significant calories.

Bottom line, watch portion sizes no matter the food.

Myth: Salads are the best option.

Fact: Most need more vegetables, so what’s the problem? The toppings! Restaurant salads can have as much fat as double cheeseburger and that’s before the dressing is poured.

• Prepare salads like Mango-Curry Chicken Salad at home to control ingredients.
• Select dark-green, red and orange vegetables often.
• Top with protein foods like seafood, nuts and beans, or lean meats.
• Add low-fat cheese for quality protein and eight other essential nutrients.

Bottom line, order dressings on the side, skip fried options and forgo bacon.

Myth: Exercise means I can eat what I want.

Fact: Anyone can out eat the best workout plan.

• Eat a fruit or yogurt before and stay hydrated to curve post workout hunger.
• Walk or jog a mile to burn on average 100 calories for each mile completed.
• Build two pounds of muscle lifting weights to burn an extra 100 calories a day, at rest.

Bottom line, diet and exercise complement each other.

Rebecca A. Turner, MS, RD, LD

Post-Holiday Spa

Vacation is supposed to be restful and relaxing, right? Unfortunately, if you’re like me, after a holiday, you feel like you need a vacation day just to recover! Luckily, there are some foods that you can add to your diet to help you relax and feel rested.

Say Hello to the Farmer’s Market

This one might seem obvious, but after passing by the fruit and vegetable platters during holiday parties, it’s time to show them some love again. By pairing your fruits and vegetables with dairy, such as serving vegetables on a platter with low-fat cheese or fruit kabobs with a yogurt dipping sauce, you can help increase your potassium intake. This will help to remedy the fatigue, irritability and anxiousness associated with low potassium levels.

Milk It for All It’s Worth

When mom used to give you warm milk before bed to help you sleep, she knew what she was doing. Milk contains a protein called tryptophan, which when converted to serotonin, helps you relax and sleep. Try one of my favorites, the Chocolate Comfort Sipper.

Relax with Magnesium

Magnesium is known as the relaxation mineral. Fruits and vegetables, nuts and seeds and especially dairy foods will provide you with magnesium.  Whether you start your day with a Chai Coffee or finish it on a sweet note with Blueberry Cheesecake Tartlets, you can be sure that relaxation is in your future.

What are some of your favorite ways to relax at home?

Lanier Dabruzzi, MS, RD, LD