Help build strong bones and healthier bodies during the holidays
The ADA’s 3-A-Day of Milk, Cheese or Yogurt Program promotes the consumption of three servings of dairy foods per day to help improve the nutritional quality of the U.S. diet.The 3-A-Day of Dairy Program recognizes that including at least three servings a day of dairy is an integral part of the revised Dietary Guidelines for Americans and MyPyramid, the USDA’s new food guidance system. Recipes and meal solutions associated with the program strongly encourage the use of whole grains, fruits and vegetables, and minimum use of salt and sugar.Milk, yogurt and cheese all provide a distinct combination of nutrients that, studies show, offers many health benefits including improving bone health, reducing high blood pressure and managing weight. Learn more about the health benefits of dairy, view recipes, and find workout moves to help you lose weight – just in time for the holidays – by visiting http://www.3aday.org.Try these holiday recipes for foods loaded with bone-healthy nutrients such as calcium and protein:
Recipe created by Chef Lisa Schroeder of Mother’s Bistro, Portland, Ore., on behalf of 3-A-Dayô of DairyMakes 10 servingsPrep time: 30 minutesCook time: 55 minutesIngredients:For the bread pudding:1 pound challah or egg bread, cubed1 teaspoon cinnamon1/2 cup egg substitute4 egg whites1/3 cup sugar substitute for baking4 cups fat-free milk2 teaspoons vanilla extract1/3 cup raisinsFor the vanilla pudding sauce:1 egg1 egg white1/4 cup sugar substitute for baking2 teaspoons cornstarch2 1/2 cups fat-free milk2 teaspoons vanillaFor the bread pudding:Preheat oven to 350 degrees Fahrenheit. Spray an 8-x8-inch baking pan with cooking spray; set aside.Place bread cubes in a large bowl; sprinkle with cinnamon. In a medium bowl, whisk egg substitute, egg whites, sugar substitute, milk and vanilla until blended. Pour over bread, sprinkle with raisins and stir gently to mix. Pour mixture into prepared pan.Bake 45 minutes in preheated oven or until top is puffed and golden and tester comes out clean.Cut into squares and serve warm with vanilla pudding sauce.For the vanilla pudding sauce:Whisk egg, egg white, sugar and cornstarch together in a medium saucepan. Whisk in milk.Cook over medium-low heat, stirring constantly, until mixture thickens and begins to bubble, about 10 minutes. Serve warm or cold.Yield: approximately 1/2 cup bread pudding plus 1/3 cup vanilla yogurt sauce, per servingNutrition facts per serving:Calories: 250Total fat: 4.5 gSaturated fat: 1 gCholesterol: 50 mgSodium: 350 mgCalcium: 25%Protein: 14 gCarbohydrates: 36 gDietary fiber: 1 g
Recipe courtesy American Dairy AssociationServings: 10Preparation time: 10 minutesCook time: 5 minutesIngredients1/2 cup heavy cream1 teaspoon cornstarch1 teaspoon lemon juice2 cups (about 8 ounces) blue or domestic Gorgonzola cheese, crumbled3 tablespoon honey2 tablespoon walnuts, chopped and toastedFor dipping: Fresh figs, dates, apricots and apples (or other fresh/dried fruits)In a small saucepan, heat cream and cornstarch over medium heat; add lemon juice. Cook and stir until mixture thickens. Add cheese, one spoonful at a time, stirring until cheese is melted before adding more. When all the cheese has been added, stir in honey.Transfer fondue to a ceramic or enamel fondue pot, sprinkle with toasted walnuts and keep warm over a fondue burner. Serve immediately.
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