Milk, Yogurt, & Cheese Chapter 24

Dairy Foods Bone-building nutrients Other vitamins & minerals Calcium/phosphorous Fortified with vitamin D (helps absorb calcium) Other vitamins & minerals Riboflavin (B vitamins), vitamins A & D, potassium Protein Power Build, repair, and maintain body’s tissues

Carbohydrates for energy Lactose – natural sugar found in milk and milk products What about fat? Low-fat Reduced fat Fat-free

Food Guide Pyramid’s Advice 1 C milk, buttermilk, yogurt, pudding 1 ½ oz natural cheese (cheddar, Swiss) 2 oz processed cheese (American) Special foods: ½ C cottage cheese (1/4 serving) ½ C frozen yogurt (1/2 Serving) ½ C ice cream (1/3 serving) **butter, cream, sour cream mostly fat

Ways to Enjoy Dairy Foods Top fresh or frozen fruit yogurt with crunch breakfast cereal Put cheese and apple slices on crackers Create your own flavored milk; blend in pureed fruit, peanut butter or almond extract

Make a smoothie Stir dry Italian dressing mix or herbs into ricotta cheese (use as a dip) Make instant pudding with fat-free milk Pour yourself gall of milk sip hot cocoa Blend ice cream or frozen yogurt for milkshake Use plain yogurt as a sub for sour cream Slip cheese into sandwich Sprinkle cheese on soups or salads

Shopping for Dairy Foods Wide variety Dairy and freezer case not the only place to look for dairy

Milk for All Tastes Pasteurized – heat-treated to destroy bacteria that could cause disease or spoil the milk Homogenized milk – is processed so that the fat is evenly distributed **cream rises to the top

Buying milk: In cartons Plastic jugs Glass bottles Sell by date – last date the milk can be sold, will keep in fridge several more days See page 324, for milk nutrition facts

Change of Taste Buy flavored milk Buttermilk has “friendly” bacteria

Convenience Forms of Milk Nonfat dry milk – mixed with water and used like fresh milk UHT –been treated with a special process, ultra-high temps, doesn’t need a fridge until its opened

Evaporated milk – comes in cans Water has been removed Thickens soups, sauces Sweetened condensed milk – added sugar Used for desserts

Yogurt – cultured dairy food with “friendly” bacteria Read labels Fat free, low fat, and whole milk varieties Flavored yogurts may have higher sugar

Cheese Soft, milk, creamy to hard Natural cheese – add ingredients to milk that cause it to thicken and separate Separates into whey (liquid) & curds (solid) Cottage cheese contains curds and whey

Cheese Ages Unripened cheeses (fresh) – not aged Ricotta, cottage cheese, mozzarellas Ripened – (aged) –brick, Muenster, cheddar, Gouda, Parmesan, etc

Processed cheese – pastuerized blend of 2 or more ripened or unripened cheeses American cheese is an example Cheeses sold in blocks, wedges, grated, sliced or shredded, or as a spread

Frozen Dairy Foods Ice cream Frozen yogurt Sweet flavor from added sugar Sugars may vary, read labels Look for solidly frozen cartons, not dented or discolored (may have melted)

Storing Dairy Foods Refrigerate milk, yogurt, cheese ASAP Keep dairy foods tightly closed Pick up flavors After opening canned of UHT milk keep in refrigerator

Preparing Dairy Foods Cooking with Milk Use low heat on range or microwave Stir frequently Watch carefully, heat just until milk steams Add acidic ingredients (lemon juice, tomato sauce) slowly while stirring can cause it to curdle

Curdled milk has tiny solid particles in it Scorched milk has a burnt tastes Milk that foams makes a huge mess

Cooking With Cheese High heat and long cooking make cheese tough and rubbery, cheese may separate For sauces add cheese in small pieces near end of cooking time Add cheese topping at end of baking or broiling In microwave, cook at medium power

Summary Dairy foods are good sources of many important nutrients, including protein, calcium, and vitamin D. Eat 3 to 4 servings from this food group to help meet your energy and nutrient needs.

You can choose from a wide variety of fresh and convenience dairy products. To keep dairy foods fresh-tasting, appealing and safe to eat, store them properly. Cook milk and cheese carefully to retain their texture and flavor

Recipe Hot Cocoa Almondine 1/3 C sugar 3 T unsweetened cocoa powder 4 C milk 1 t almond extract Combine sugar and cocoa in medium saucepan. Slowly add milk while stirring. Over medium heat, stir constantly, heat just until little bubbles form around the edge of the pan. Do not boil Add almond extract; beat with electric mixer or whisk for 30 to 45 seconds or until mixture foams. Ladle into mugs.