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Kaylor: Stretch your milk budget

June 6, 2014
Carolee Kaylor - Nutrition Program Assistant , Pierce County Tribune

During June, National Dairy Month, enjoy some dairy products, such as low-fat milk, yogurt and cheese. Dairy products are some of our best sources of calcium and many are fortified with vitamin D, which helps build strong bones and teeth.

Did you know you can stretch your food budget by using nonfat dry milk?

Be sure to choose instant nonfat dry milk fortified with vitamins A and D. Nutritionally, 1 cup of reconstituted dry milk has about the same calories and other nutrients as 1 cup of nonfat fluid milk.

Buy the amount you will use within a reasonable amount of time. Store nonfat dry milk in a cool, dry place, and use it within the "best if used by" date on the package. Prepare only as much as you need by adding water to reconstitute it so it takes up less refrigerator space and stays fresher. Nonfat dry milk and water can be substituted for fluid milk as a beverage, or it can be used in place of milk in recipes.

When preparing NDM, remember these safety tips:

Use a container, measuring cup and spoon that have been washed with hot, soapy water.

Mix well and store in the refrigerator.

Use within two days for best flavor.

Tips to use NDM

These are some ways to use reconstituted NDM in place of fluid milk:

Casseroles, cream soups and stews

Cocoa

Pudding*

Scrambled eggs

Smoothies

Homemade breads, muffins, pancakes, waffles*

Mashed potatoes

Add the NDM to the dry ingredients, then add the appropriate amount of water.

Vitamin D

and health

I have heard about vitamin D and its health benefits. Doesn't our body make it? What foods contain vitamin D? Vitamin D is important for strong bones, plus it may play a part in preventing heart disease, cancer and several other illnesses. Our bodies make vitamin D by the action of sun on our skin. However, skin cancer is on the rise, so we need to be careful not to overdo sun exposure during summer months. According to some studies, 15 minutes of sun exposure twice a week is all we need to make enough vitamin D. During winter months in northern areas such as ours, making enough vitamin D is hard. Ensure you get enough by including vitamin D-rich foods in your diet or with a supplement.

According to recent recommendations, most people need at least 600 international units (IU) of vitamin D per day. Your health-care provider might advise a supplement. Some food sources and the amount of vitamin D per serving are shown below:

Salmon (sockeye): 447 IU per 3 ounces

Tuna fish: 154 IU per 3 ounces

Milk: 115 IU per cup

Fortified cereal and some types of juice, some types of yogurt and cheese

The amount of vitamin D they contain varies, so read the nutrition label to learn more.

Be sun savvy

Limit sun exposure between 10 a.m. and 4 p.m.

Wear hats, shirts and other protective clothing.

Apply sunscreen before going outside. Reapply every two hours.

VANILLA

FRUIT TARTS

1 (17.3-ounce) package pastry sheets, thawed

1 egg, beaten

1 (3-ounce) package vanilla instant pudding and pie filling mix

1 c. milk

c. cut-up fresh fruit or drained canned fruit

Confectioners' sugar

Heat the oven to 375?F. Lightly grease 24 (2-inch muffin-pan cups. Unfold one pastry sheet on a lightly floured surface. Roll the pastry sheet into a 9- by 12-inch rectangle. Cut into 12 (3-inch) squares. Repeat with the remaining pastry sheets, making 24 in all. Press the pastry squares into the muffin-pan cups. Brush with the egg. Bake for 10 minutes or until the pastries are golden brown. Remove the pastry cups from the pan and let cool completely on wire racks. Mix the pudding mix and milk in a medium bowl according to the package directions. Cover and refrigerate for 15 minutes. Spoon about 1 Tbsp. pudding mixture into each pastry cup. Top with the fruit. Sprinkle with the confectioners' sugar.

Makes 24 servings. Per serving: 110 calories, 6 grams (g) fat, 2 g protein, 12 g carbohydrate, 0 g fiber and 170 milligrams sodium

- Written by Julie Garden Robinson, NDSU

Extension Service

- Information compiled by Carolee Kaylor,

NDSU Extension Service Pierce County, Family Nutrition Program

 
 

 

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