Dairy Does More
Ellie Wilson
MS, RDN, CDN, Manager, Lifestyles and Wellnes
June is Dairy Month! At Price Chopper and Market 32, we celebrate the many ways dairy foods bring flavor and fun to our favorite foods, and essential nutrients to cup and plate to help us grow and thrive. Dairy farmers and processors throughout the states we serve work so hard to bring delicious, sustainable and economically important dairy foods to our stores and communities – we are glad to partner with them for PICS products and community food and nutrition security programs.
So, what is so good about dairy? Begin at the beginning – with milk! Milk provides 13 essential nutrients, including calcium, phosphorus, vitamin A, vitamin D (in fortified products), riboflavin, vitamin B12, protein, potassium, zinc, pantothenic acid, niacin, iodine and selenium. The term “essential” has a specific meaning when we talk about nutrition – it means we need to get these nutrients from foods. Our bodies can make some nutrients, like Vitamin D is made in skin when exposed to sunshine, but not quite enough to meet health needs – that is part of why Vitamin D is fortified in dairy products. Adults and children in America are not getting enough dairy, fruits or vegetables, calcium, potassium, Vitamin D or fiber – just one or two more servings of milk per day can close some nutrient gaps and support overall better nutrition. Check out the 2020 Advisory Committee Report.
Dairy foods are so diverse, and ongoing research shows that diversity may be key when it comes to how dairy components and nutrients impact health. The April 2021 Tufts Nutrition Newsletter highlighted some of the research showing how different dairy foods deliver benefits. Bottom line? Focus on low-fat and fat-free dairy to manage saturated fat, and power-pair appetizing low-fat dairy foods with fruits, vegetables, whole grains, nuts and legumes to energize eating well. Check out these dairy + plant power-pair ideas for some inspiration!
Dairy farmers, like grocery store workers, have been essential to ensuring fresh milk and dairy foods have been available to shoppers and food insecurity programs throughout the country during this challenging year. Shoppers can partner with Price Chopper and Market 32 to support ongoing efforts in New York and Pennsylvania to be sure families have better access to milk and other nutritious foods by rounding up change at the register during May and June to “Fill a Glass with Hope and a Plate with Promise”. Milk is the most requested item at food pantries and the least donated – each $5 donated equals ½ gallon of milk, or eight glasses of milk! The need has never been greater, it is a great investment in community health. Make June your month to power up delicious dairy and reap the benefits!
Fresh cherries and yogurt – Yum! Chilled Cherry Dessert
Peaches are in season – Brown Sugar Peach Parfait
Great grilling! Grilled Fruit Pizza
Shop Dairy!
Celebrate Cheese During National Dairy Month
Maureen Rowan Murphy
People around the world have a love affair with cheese, and it’s easy to see why! Cheese is a flavorful and
healthful addition to many dishes. Most cheeses are a good or excellent source of calcium, a nutrient that many
people are lacking in their diet, and cheese also provides other essential nutrients like phosphorus and high-quality
protein. These three nutrients are particularly important to help build and maintain healthy bones.
With so many varieties to choose from, there is something to please everyone’s palate, and cheese can fit into most healthy eating plans. Those watching sodium in their diet, can choose softer, less-aged cheeses as they generally require less salt than harder, aged varieties. There are also cheeses available that are lower in sodium and fat available. Even people with lactose intolerance can enjoy cheese by choosing natural, harder cheeses like Cheddar, Colby, Swiss and Monterey Jack.
Cheese is a complex food made with just a few simple ingredients.
Did you know?
It takes 10 pounds of milk to make just 1 pound of cheese
There are more than 300 different cheeses in the U.S. and 2000 varieties in the world
Cheddar cheese is the most popular cheese in America while Mozzarella is the most popular globally
Cheese is the 2nd largest source of dietary calcium for Americans
The most popular cheese recipe in the United States is “macaroni and cheese”
Some varieties of cheese like mozzarella, cheddar, Swiss and American, may help prevent tooth as it promotes saliva flow which leads to the elimination of sugar and acids form the mouth
1 ½ oz. natural cheese or 2 oz. processed cheese is considered a serving about 4 dice-size cubes
Tips for Serving and Storing Cheese
Take cheese out of the refrigerator approximately 30 minutes before serving for best flavor and aroma
Create a delicious cheese platter by choosing up to 5 cheeses that differ in texture, flavor, size and shape
Arrange the cheeses from mild to strong and soft to hard and provide separate knives for each cheese to keep the flavors distinct
Choose a simple cracker without excess salt or flavors to enhance the flavor of the cheese(s)
Choose crusty breads for mild cheeses or a heavy fruit or nut bread with an aged or more complex selection when serving bread
Serve cheese with your favorite fresh fruit
Grapes can be served with almost any cheese
Pears go great with blue cheese, gorgonzola or aged Gouda
Fresh berries go nicely with a soft ripened cheese such as brie or camembert
Fresh or dried figs pair deliciously with Spanish Manchego or Reggiano Parmesan
Store cut cheese, tightly wrapped, in the refrigerator, away from other aromatic foods as it absorbs other flavors, and also loses both flavor and moisture when exposed to air
Cooking with Cheese
It is easier to shred or grate natural cheese when cold
Four ounces of ungrated cheese yields one cup when grated
When preparing sauces and soups, cook over low to medium heat and add toward the end of preparation as cooking over high heat, or for long periods of time, will cause the cheese to separate
For casseroles and baked dishes, sprinkle the grated/shredded cheese over the dish the last ten minutes of baking
Cheese can be enjoyed as an appetizer/snack or at any meal, and here’s a few recipe ideas.
As National Dairy Month moooooves into its second week, we are celebrating all the sweet and savory ways yogurt can add benefit and bounty to your family meals. It is packed with protein, a good source of potassium, calcium, some B vitamins and more. Yogurt ranges in flavor and texture from delicate to decadent and everything in between – explore the many ways you can enjoy fresh, creamy yogurt!
Like milk, yogurt is a wonderfully versatile ingredient. Tangy, sweet, rich, full fat, low fat – there are a lot of ways to eat it on its own or as part of a recipe. Yogurt can complement and connect a diverse number of ingredients – spices and herbs, produce and proteins, whatever is in season can be married with yogurt. Plain Greek yogurt can substitute for mayonnaise or sour cream in recipes. Like easy and simple? Yogurt is your go-to for quick combos like parfaits with berries and granola, a whole food favorite of kids and adults. Love to entertain? Make it savory and wow your guests and family with recipes for appetizers, soups, entrees and desserts.
As we all embrace more local foods, it is great to know that for Price Chopper/Market 32 shoppers, yogurt is one of them. Dairy farming is part of the fabric of our communities. There are hundreds of dairy farms in the Northeast – over 90% of them are farmed by families that have been caring for their land and cows for generations. Dairy farmers have been navigating the same issues that have impacted us all over the last few months, and are working hard to ensure their delicious and nutritious products are available to near and far. Enjoying the yogurt and dairy items we carry in stores benefits local farms, local economies, your family and theirs – check out some of these amazing recipes, which highlight fresh items in the store right now – PICS Yogurt, sweet corn and sweet cherries! You will make delicious memories for your family and friends when you try one of these!