Link: www.midwestdairy.com
Recipes:
Permission to use the following recipes provided by Midwest Dairy Association.
Name of dish: Chocolate berry smoothie
www.midwestdairy.com/recipe/chocolate-berry-smoothie
Servings: 2
Prep Time: 5 minutes
Ingredients:
1-1/4 cups fat-free chocolate milk
1 cup frozen mixed berries without sugar (blackberries, blueberries and raspberries)
1 container fat-free mixed berry Greek yogurt (5.3 ounces)
Preparation:
Combine chocolate milk, frozen berries and yogurt in a blender. Blend until creamy. Serve immediately.
Nutritional Facts Per Serving:
Calories: 206
Cholesterol: 3mg
Sodium: 173mg
Potassium: 105mg
Total Carbohydrates: 37g
Dietary Fiber: 8g
Sugars: 26g
Protein: 15g
Name of dish: Crunch Munch Snack Mix
https://www.midwestdairy.com/recipe/crunchy-munchy-snack-mix
Servings: 10
Prep Time: 5 minutes
Cook Time: 20 minutes
Ingredients:
2 cups whole grain square cereal
2 cuts honey-sweetened oat cereal
2-1/2 ounces pretzel sticks (about 3 cups)
cup sunflower seed kernels
1 tablespoon butter
1 tablespoon canola water
1 tablespoon water
cup sugar
teaspoon ground cinnamon
cup dried cranberries or raisins or dried cherries
1 package reduced-fat Cheddar and Monterey Jack cheese cubes (8 ounces)
Preparation:
Preheat oven to 325F. Mix cereals, pretzel sticks and sunflower seed kernels in large bowl; set aside.
Melt butter in small saucepan over medium heat; stir in oil, water and sugar. Bring to a boil, stirring occasionally. Remove from heat; stir in cinnamon and mix well. Pour over cereal mixture; stir until evenly coated.
Spread into 9x13-inch baking pan. Bake 20 minutes, stirring after 10 minutes (be careful not to overcook). Spread on waxed paper or aluminum foil; cool completely.
Toss with dried cranberries or raisins or dried cherries; store in an airtight container until ready to serve. Toss in cheese cubes just before serving.
Nutritional Facts Per Serving:
Calories: 436
Total Fat: 11g
Saturated Fat: 3g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 3g
Cholesterol: 15mg
Sodium: 745mg
Potassium: 252mg
Total Carbohydrates: 73g
Dietary Fiber: 4g
Sugars: 26g
Protein: 10g
Calcium: 15% Daily Value
Name of Dish: Peanut Butter Banana Crunch Yogurt Parfait
https://midwestdairy.com/recipe/peanut-butter-banana-crunch-yogurt-parfait
Servings: 1
Prep Time: 10 minutes
Ingredients:
1 cup nonfat light vanilla yogurt
1 tablespoon creamy peanut butter
1 tablespoon chopped walnuts
4 pretzel twists crumbled (about 1 tablespoon)
1 banana sliced
Preparation:
In a small bowl, mix yogurt and peanut butter together. In a separate bowl, toss walnuts and pretzels together.
In a tall glass, begin to build parfait. Layer cup yogurt, half of banana slices and 1 tablespoon of walnut/pretzel mixture. Repeat layers. Serve immediately.
Nutritional Facts Per Serving:
Calories: 561
Total Fat: 18g
Saturated Fat: 2g
Polyunsaturated Fat: 7g
Monounsaturated Fat: 1g
Cholesterol: 5mg
Sodium: 332mg
Potassium: 514mg
Total Carbohydrates: 88g
Dietary Fiber: 5g
Sugars: 56g
Protein: 19g
Calcium: 41% Daily Value