Summer is here and that means fun, sun, and over-indulgence. I know a few minutes on the lips and a lifetime on the hips. But that is my weakness… desserts. Tons of chocolates, cream, yoghurt …. And dairy. Despite the business of life, with the kids at home, and so much going on we need to ensure that our family has a balanced diet.
I try to make sure that we at least get our recommended 3 servings of dairy per day. We do after all want to ensure that we all have strong teeth and bones.
This week I looked at some dessert recipes. I am the type that starts off at the dessert table and then plan my meal. The problem with all the sweet stuff, however, is that I want to cut down on sugar without compromising on dairy. It is after all the sugar that should be limited and keep the healthy stuff – dairy.
Why is dairy so important?
Dairy provides an easy, good-quality protein and calcium, as well as minerals such as potassium, phosphorus, magnesium and zinc, and vitamins A, B12 and B2.
It’s a simpler way of getting the vitamins we need quickly.
The South African food-based dietary guidelines recommend that a healthy diet should include milk and dairy every day, of course, consumed in healthier ways than desserts only. Consuming dairy can be as simple as adding milk, maas, cheese or yoghurt into your daily diet.
Did you know that Yoghurt contains good bacteria which aids digestion?
By including milk or dairy foods in your diet, you are helping keep your bones healthy, your blood pressure in range and your weight under control. It can also reduce the risk of developing type 2 diabetes, cardiovascular disease, and colorectal cancer.
For the little ones, you can create some fun drinks or snacks that include milk or yoghurt.
Milkshakes are a hit in our home, and I buy like 4 packs of yoghurt a week because yoghurt plays a big role in our diet! We have it for breakfast, smoothies, as a snack and even some with our food.
One of our absolute favourites to indulge in is a drink called Bombay crush. It’s an Indian twist to a milkshake.
Easy Bombay crush Recipe
Ingredients (makes 4 cups)
- 3 tsp subja seeds/ basil seeds
- Rose syrup
- 4 spoons vanilla ice cream
- 3 spoons vermicelli
- Box of jelly
- Cardamon (elachi) powder
- Rose petals and pistachios for garnish
- Make jelly as per the packet instructions but do not put a lot of water – (Adjust the recipe to approximately 1 1/2 cup of boiling water.) Keep in the fridge to set.
- Soak subja/basil seeds for about 15 mins.
- Boil the vermicelli with a little red food colouring for about 3-4 mins. Strain and run under cold water to stop the cooking.
- Make the milk mixture by combining 4tbs rose syrup with 500ml of milk, add sugar to taste and add 1tsp cardamom powder.
- To assemble put a little of the seeds and vermicelli in a cup, add the rose syrup milk, stir, top with a scoop of ice cream, cubed jelly, rose petals and chopped pistachios.
If you want to find out more about all things dairy and little things you can do to increase your uptake, visit Rediscover Dairy.