Molly Morgan, our registered dietician, is the author of To Your Healthy Life.Style. Here you'll find past month's articles containing helpful advice and information on healthy eating, dairy foods, and Crowley products.

Summer Recipes for Calcium and Protein

It is time for summer fun! This summer keep calcium in mind as you are planning meals and snacks. Calcium is an important component for bone health, maintaining a healthy weight, keeping your heart beating, and your muscles contracting! Here are some new ways to squeeze more dairy foods into your day.

Cottage Cheese Dip

This goes great with fresh vegetables!
Serving Comment: 1/10 of recipe
Servings: 10
Calories/Serving: 37

Ingredients:
12 oz. Crowley Fat Free Cottage Cheese
½ cup Crowley Fat Free Plain Yogurt
½ tsp onion Powder
½ tsp garlic Powder
¼ tsp salt (optional)

Place all ingredients into a blender and blend until smooth. Place in a serving container, cover, and chill thoroughly. Serve with fresh vegetables.

Check it out! 7 grams of protein per serving and only 2 grams of carbohydrates.

Banana Peach Smoothie

Simple & tasty!
Serving Comment: ½ of recipe
Servings: 2
Calories/Serving: 218

2 cups Crowley Peach Nonfat Yogurt
1 medium banana
¼ cup 100% Orange Juice
5-8 ice cubes

Mix all ingredients in a blender; add about 5 - 8 ice cubes. Blend and serve.

One serving of this smoothie will meet almost half of your daily calcium needs!

Cantaloupe Crush

Great to have for breakfast!
Serving Comment: ½ of recipe
Servings: 2
Calories/Serving: 99

½ medium (5" diameter) cantaloupe
1 cup Crowley Fat Free or Skim Deluxe Milk
5-8 ice cubes
1 tsp. sugar

Cut cantaloupe into small cubes. Blend all ingredients until smooth. Enjoy!

One serving of this smoothie will meet almost 100% of your daily vitamin C & vitamin A needs!

Mango Madness

Serving Comment: ½ of recipe
Servings: 2
Calories/Serving: 215

1 cup mango*
1 cup Crowley Fat Free or Skim Deluxe Milk
1 cup Crowley Lowfat Vanilla Yogurt
1 tsp sugar
5-8 ice cubes

If using fresh mango, peel the mango and slice into small cubes; if using frozen mango just toss into the blender. Blend all ingredients until smooth.

*Tip: Look for frozen mango chunks or fresh cubes already chopped in the supermarket produce aisle.

This provides one serving of calcium (30%) per serving and it is packed with 70% vitamin A & 10 grams of protein!

Answers to Your Questions:

Question: Milk has a lot of carbohydrates! Where do they come from? – Julie, Endwell, NY
Answer: Great question Julie! Milk does have carbohydrates. Plain types of milk naturally have 12 grams of carbohydrates per serving. This comes from the naturally occurring milk sugar, lactase. Keep in mind, our body needs carbohydrates to run efficiently. In fact, glucose (which comes from the breakdown of carbohydrates) is the #1 source of fuel for our brains.
–molly morgan, rd, cdn

Question: I am trying to incorporate more dairy foods but I do not like milk. What can I do? – Steve, Vestal, NY
Answer: Steve, thank you for writing. I have a personal story to share with you. Actually, up to about a year ago, I did not drink milk by itself either. There are plenty of ways to get calcium into your body, and one of my favorite ways was having smoothies or yogurt everyday! Also I used to sneak in calcium by having milk on cereal. I do encourage you to keep trying milk. I now drink it everyday. I bet overtime you could get used to it too. In the meantime, here is a sample way to get calcium rich foods in three times a day: 1) Try Crowley Yogurt at lunchtime and make it part of your daily routine; 2) Have 1 oz (about the size of four dice) of Heluva Good Cheese with some crackers; 3) Try a smoothie for an after-dinner treat. The Mango Madness recipe above is one of my personal favorites.
–molly morgan, rd, cdn

Keep your questions coming. I look forward to hearing from you! You can email me or write to: Crowley Foods, ATTN: Molly Morgan, 95 Court St., PO Box 549, Binghamton, NY 13902

 – Molly

The information provided on our Web site is not a substitute for medical advice or treatment, nor is it intended to diagnose, treat, or cure an illness. Before starting a diet or exercise program, Crowley recommends you talk with your health care provider for consultation on what is right for you and your health.

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