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Hy-Vee at Midday: Celebrate Cheese!
Celebrate dairy month by enjoying cheese as a part of your healthy diet! Cheese is often viewed as an indulgence by the calorie-conscious and those on sodium and fat restricted diets. Today, Mount Vernon Road Hy-Vee dietitian, Kimberly Proctor, will demonstrate how cheese can fit into almost all healthy eating plans.
Why Cheese Makes Sense • Cheese contributes calcium to the diet, as well as vitamins and minerals such as phosphorus, vitamin A and zinc. • Cheese is a good source of high-quality protein. • Adding cheese to vegetables and whole grains can help boost intake of these important food groups. What about fat and sodium? • Cheeses such as part-skim mozzarella and grated Parmesan or Romano are lower in fat. Reduced-fat or 2% milk options are available for Cheddar, Swiss, Colby, Monterey Jack, provolone, cottage cheese and ricotta. • Cheeses such as Swiss, Monterey Jack and ricotta are lower in sodium. There are also reduced-sodium varieties of popular cheeses such as Colby-Jack and provolone available. Size it up! As with all foods, portion size matters when it comes to cheese. A serving of cheese is one ounce. This is represented by: - 4 cheese cubes approximately the size of dice - 1 slice of cheese the size of a matchbox - 1 small handful, or ¼ cup shredded cheese - 1 stick of string cheese Mozzarella Pepper Salsa All you need: 1 block (8 ounces) Mozzarella cheese, diced into 1/4-inch cubes 1 cup diced roasted red peppers 2 green onions, cut diagonally into thin slices 3 tablespoons thinly sliced fresh basil 2 teaspoons extra-virgin olive oil Freshly ground pepper to taste 1 head Belgian endive, separated into leaves All you do: Combine Mozzarella cheese, red peppers, green onion, fresh basil and olive oil in medium bowl; mix well. Season with pepper. Cover and refrigerate 1 hour or overnight. Serve on endive leaves with whole grain crackers. Yield: 3 cups Source: Midwest Dairy Association Ricotta Fruit Dip All you need: ¾ cup part-skim ricotta cheese ½ cup vanilla low-fat yogurt 1 tablespoon sugar 1 tablespoon orange juice 1 teaspoon finely shredded orange peel Assorted cut-up fresh fruit or berries All you do: Combine ricotta cheese, yogurt, sugar, orange juice and orange peel in a blender or food processor. Cover and blend until smooth. If desired, cover and chill up to 24 hours. Serve with assorted fruit like apple, pear, peach and orange slices to dip. Source: Midwest Dairy Association Most Popular |
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