Delicious Dairy

Today I've got some quick tips to adding a little more dairy into your life. And when I say quick, I'm talking breakfast or a snack that you can take on the go. There are plenty of recipes for lunch or dinner that involve cooking, but this is for the time-pressed!

Breakfast is such a natural place for milk or yogurt. And while there's always the standby cereal and milk, there are plenty of other ways to enjoy your dairy. 

  • (Spinach) Orange Julius Smoothie: 6 oz fat free Greek yogurt, 1/2 banana, 1 cup baby spinach and 1/2 of an orange. The spinach flavor gets masked, even if the color doesn't!. If your produce is frozen, you won't even need ice.
  • Homemade Frappuccino: Get your caffeine and some nutrition all in one. Blend equal parts coffee (cooled) and milk with a banana and a handful of ice.
  • Yogurt parfaits: I'm currently obsessed with 6 oz fat free Greek yogurt, 2/3 cup raspberries, 1 Tbs crushed walnuts, 1 1/2 tsp cocoa powder, 2 Tbs raw oats, and a little sweetener to taste (maybe 1/2 tsp of honey?)
  • Granola and yogurt: Just be careful of the added fat and sugar content in your granola jacking up the calories. Some pack up to 200 calories in just 1/2 cup of cereal!
  • Whole Wheat Waffles: topped with strawberry yogurt 
  • Sweet yogurt dip: mix vanilla yogurt with a squeeze of lime juice and cinnamon; pair it with fresh fruit

Often breakfast gets pretty sweet. For something a little more savory, I turn to cheese. 

  • String Cheese: pack with a handful of blueberries and a few almonds
  • Scrambled eggs with cheddar: for those days you have more than 2 minutes! wrap in a corn tortilla and top with salsa to take on the road
  • Cheese and crackers: 1 oz of aged provolone, 1 oz of Triscuits and a handful of cherry tomatoes
  • Savory yogurt dip: mix plain yogurt with low-fat ranch dressing mix; pair with vegetables
  • Cheesy cereal: mix 1 cup of whole grain hot cereal (grits or oatmeal work best) with cheddar or parmesan cheese; toss in some leftover chopped vegetables for an added nutritional boost

Short and sweet, but hopefully it gets your creative juices flowing. How do you enjoy your dairy?



Katie Goldberg

Katie Goldberg, MCN, RDN, LDN, has been a registered dietitian since 2013, but has always had a passion for good food and a healthy lifestyle. Katie earned her Master’s of Clinical Nutrition from the University of Texas Southwestern Medical Center and has worked in private practice, higher education, in a clinical setting, and as an in-house dietitian for a food company. Whether it's at through large groups or one-on-one, Katie enjoys connecting people with easy and practical solutions for better health.