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The Dish on Dairy


Did you know that milk delivers more than just calcium to your diet? Not everybody does.

"Many consumers know about milk's calcium benefits, but most are unaware that dairy foods deliver eight other dietary nutrients considered 'essential' by the U.S. Department of Agriculture (USDA)," says Nikki Stahr, a registered dietitian with the Midwest Dairy Council.

Eating healthy is about more than just watching the calorie count. "It's important to get essential nutrients from the foods we eat," says Stahr, "because the human body can't manufacture them in sufficient quantities to meet daily needs."

Consuming three daily servings of dairy foods, such as milk, cheese or yogurt, provides exceptional nutritional value. For example, milk provides significant amounts of vitamin D, protein, potassium and vitamin B12. From repairing muscle tissue to maintaining healthy red blood cells, the nutrients found in dairy foods work together to help support optimal health.

"Meeting the recommended three servings per day of milk, cheese or yogurt is easy," says Stahr, "My family starts the day with a bowl of whole grain cereal and milk, and we love fruit and yogurt as a snack." A Stahr family favorite for dinner is pulled pork soft tacos sprinkled with Colby Jack cheese.

Pulled Pork Soft Tacos
Servings: 6 (2 tortillas per serving)
Prep time: 35 minutes (plus time in slow cooker)
Cost/recipe: $25.72
Cost/serving: $4.29

For pork:
2 pound boneless pork loin roast
2 tablespoons brown sugar
1 tablespoon ground ginger
2 garlic cloves, smashed
1 small white onion, coarsely chopped
1/2 cup orange juice
2 limes, cut in half

For tacos:
12 (6-inch) soft corn tortillas
1 1/2 cups shredded reduced-fat Colby Jack
1/2 cup nonfat sour cream
1 teaspoon cumin
2 scallions, trimmed and chopped
1 (8 ounce) bag shredded red cabbage
3/4 cup fresh salsa

Trim excess fat off roast. In small bowl, combine brown sugar and ginger; rub generously over roast. Place in slow cooker with garlic, onion and orange juice; cook on low heat for 8 hours (or high for 4 to 6 hours).

Remove pork to large bowl and shred with forks. Strain pork liquid from slow cooker and pour over pulled pork to moisten. Squeeze lime juice on top and mix well. Divide into 12 servings.

In small bowl, mix together sour cream, cumin and scallions.

For each serving, cover corn tortilla with 2 tablespoons cheese; microwave for 20 seconds. Top with pulled pork, 2 teaspoons of sour cream mix, 1 1/2 tablespoons shredded cabbage and 1 tablespoon of salsa. Fold and serve immediately.

Nutrition Facts per Serving (2 tortillas per serving): Calories: 457, Total Fat: 17g, Saturated Fat: 8g, Cholesterol: 88mg, Sodium: 359mg, Carbohydrates: 40g, Dietary Fiber: 5g, Protein: 36g, Calcium: 32% Daily Value

Get the whole story of dairy's unique nutrient package, and find more recipes, at dairymakessense.com.


Source: Midwest Dairy Council

Categories: Feature Stories, Food & Recipes, MomShare,

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