Sarah Ryan is a registered dietitian nutritionist with DairyMax and she taped several segments that demonstrated how good dairy products are for you. I think you'll enjoy the following recipes.
Layered Spinach Supreme
1 cup buttermilk baking mix
1/4 cup milk
1/2 cup finely chopped onion
1 (10-ounce) package frozen spinach, thawed and drained
1 1/2 cups (12 ounces) small curd cottage cheese
1/2 cup grated Parmesan cheese
4 ounces Monterey Jack cheese, cubed
2 cloves garlic, crushed
Preheat oven to 375° F. Spray a 12x8x2-inch baking dish with nonstick spray. Mix baking mix, milk, onion and 2 eggs (reserving the other 2 eggs for the cheese mixture); beat vigorously 20 strokes. Spread in dish. Mix remaining ingredients and the 2 reserved eggs. Spoon evenly over batter in dish. Bake until set, about 30 minutes. Let stand 5 minutes before cutting into squares.
Overnight Oatmeal Trio
1/3 cup old fashioned oats
2 Tbsp. dried sweetened cranberries or raisins
2/3 cup milk
1 Tbsp. chopped pecans
Dash of cinnamon
Brown sugar or honey, if desired
Layer ingredients except brown sugar in a jar. Cover; refrigerate at least 8 hours but no longer than 3 days before eating. Add brown sugar or honey, if desired.
Variation: Use chopped dried apricots, orange zest and walnuts instead of cranberries and pecans.
Variation: Use dried blueberries and sliced almonds instead of cranberries and pecans.
Dark Chocolate-Covered Strawberry Smoothie
1 cup fat-free milk
1/3 cup low-fat plain yogurt
3 cups fresh whole strawberries (2 cups sliced)
2 tsp. honey (optional)
1/2 tsp. vanilla extract (optional)
1/2 tsp. unsweetened cocoa powder
In a single layer on a plate, freeze the sliced strawberries for at least one hour (or overnight.) Add the frozen strawberries, milk, yogurt, and, if using, the honey and vanilla, to a blender container. Cover and puree until smooth. Pour into two tall chilled glasses. Sprinkle the top of each smoothie with the cocoa powder.
Grilled Shrimp with Yogurt Cilantro Salsa
1 1/2 cups (12 oz.) low-fat plain yogurt
1/4 cup coconut milk
1 cup cilantro
2 Tbsp. chopped mint leaves
1/2 cup each diced red, green and yellow pepper
1/2 cup diced cucumber
1 jalapeno pepper, seeded and minced
1 (2-inch) piece fresh ginger, peeled and grated
1 clove garlic, minced
1/2 tsp. hot sauce, or to taste
1/4 tsp. salt
1 (8-oz.) can pineapple chunks in unsweetened juice, divided
16 lg. shrimp (16/20 count)
1/2 tsp. Cajun Creole seasoning
1 (9-oz.) bag baby spinach
To make the salsa:
Mix yogurt and coconut milk in a medium bowl until smooth. Reserve 1 tablespoon each of the cilantro and diced peppers for garnish at serving time. Stir the remaining cilantro and peppers into the yogurt mixture along with the mint, cucumber, jalapeno, ginger, garlic, hot sauce and salt. Mix in 1 tablespoon of the canned pineapple juice; refrigerate salsa until serving time. Yield: about 1 1/2 cups salsa.
Thread 4 shrimp and 4 pineapple chunks on each skewer. Spray with non-stick cooking spray and sprinkle with Cajun seasoning on each side. Place on heated grill and cook about 2 minutes each side or until nicely browned and shrimp is cooked.
To serve: Divide spinach among serving plates and spoon about 1/2 cup salsa onto each plate. Sprinkle reserved cilantro leaves and diced peppers over salsa. Place shrimp skewer alongside salsa.
Blues Buster Smoothie
3/4 cup (6 ounces) low-fat blueberry yogurt
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5 to 6 ice cubes
Combine all ingredients in blender; blend until smooth. Amount of ice will vary depending on desired consistency. Pour into a glass and serve chilled.