Why Dairy Is Good for You ~ of all the crazy wives-tales I’ve heard in my life, the idea that dairy is “bad for kids” is at the top of my list. Since June is National Dairy Month I thought it might be helpful to separate myth from fact when it comes to dairy.
Myth: Dairy causes inflammation.
Fact: According to the Dairy Research Institute Less than 3% of all infants and young children are allergic to dairy and 80% of them outgrow the allergy, or at least develop a tolerance of it by age 4. Therefore the instances where dairy causes inflammation are quite rare.
Myth: Dairy exacerbates colds and causes asthma.
Fact: Research shows that milk neither causes excess mucus production nor does it cause asthma. In fact, some research suggests that milk consumption could play a role in asthma prevention.
Myth: Dairy leads to obesity in children.
Fact: A study at the University of Tennessee showed that adults who followed a reduced-calorie diet which included eating three to four servings of dairy foods a day, lost an average of 24 pounds which was significantly more than other participants in the study, who also cut calories but consumed few or no dairy foods.” In fact, most reputable diets such as Weight Watchers encourage their followers to eat low-fat or non-fat dairy foods as they tend to be nutritionally dense (i.e.: more nutrients with less food).
Finally there is another reason why I’m a dairy advocate which is that MANY of my favorite foods are dairy (ice cream, Greek yogurt, cream cheese) Lately, I have been obsessed with recipes from “The Greek Yogurt Kitchen” by Toby Amidor. The book includes over 100 amazing Greek yogurt recipes (which often help keep calories and fat down). My biggest obsession right now is Amidor’s recipe for White Bean Dip, which I love to pour over romaine lettuce and then top with blueberries and a little Himalyan Sea salt. It’s healthy, filling & part of my Weight Watchers food plan. Amidor graciously shared her recipe for the bean dip along with her easy, delicious and healthful Green Goddess Deviled Eggs Recipe. So feast away, enjoy your June and have a Dairygood summer!
Green Goddess Deviled Eggs
6 large eggs
1 clove garlic
½ Hass avocado
2 tablespoons chopped fresh parsley, plus extra leaves for garnish
2 tablespoons chopped fresh basil
2 tablespoons nonfat plain Greek yogurt
1 tablespoon light mayonnaise
2 teaspoons fresh lemon juice
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
- Place the eggs in a large pot and cover with cold water.
- Place the pot over high heat, bring to a boil, and cook for 3 minutes.
- Then remove from the heat, cover, and allow to stand for 15 minutes.
- Drain, and run cold water over the eggs until they are completely cool, about 10 minutes.
- Once they have cooled, peel the eggs and cut them in half lengthwise.
- Remove the yolks and set 3 aside; discard the remainder of the yolks or save them for another use.
- Chop the scallion, both white and green parts.
- Mince the garlic. In a food processor, combine the 3 egg yolks, the chopped scallion, garlic, avocado, parsley, basil, yogurt, mayonnaise, lemon juice, salt, and pepper.
- Puree until smooth.
- Place the mixture in a pastry bag or a plastic sandwich bag with one corner snipped off, and pipe about 1 tablespoon into each egg half.
- Garnish each one with a parsley leaf.
- Serve within 1 hour of preparation.
White Bean Dip
1 (15-ounce) can no-salt-added cannellini beans, drained and rinsed
2 tablespoons olive oil
1 tablespoon low-fat plain Greek yogurt
¼ teaspoon salt
1/8 teaspoon paprika
Place the beans, olive oil, yogurt, and salt in a blender or food processor. Puree until smooth, about 1 minute. Transfer the puree to a serving dish and sprinkle with the paprika. Serve immediately, or cover and store in the refrigerator for up to 3 days.
Note: This blog is part of my year long collaboration with The Illinois Farm Families. I am proud to support and be an advocate for farmers in Illinois. All opinions herein are my own.