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The
Dairy Goodness
Start me up
Simple steps to exercise
Ireland’s
frothy affair
Match
oftheday
Rob Kearney is on the ball
JOBS
LOCAL FARMER
THE FUTURE
OF 12,000 JOBS
IS IN
YOUR HANDS
IT’S WORTH
CHECKING YOUR
MILK
THE NDC GUARANTEE
ENSURES THAT YOUR
MILK IS FARMED AND
PRODUCED IN THE
REPUBLIC OF IRELAND
1 IN 4 LITRES OF MILK SOLD DOES
NOT CARRY THE NDC GUARANTEE
For more information go to
www.facebook.com/ObeyYourBodyIRL
The
Dairy Goodness
Welcome to The Good Life! The National
Dairy Council has been part of the Irish dairy
industry for more than 40 years and we are
proud of the role we play in ensuring Irish
people are aware of the importance of dairy
in healthy, balanced lifestyles.
In this issue, you’ll hear from Irish rugby player
Rob Kearney on how important a good diet
is to him; we’ll take a look at the growing love
affair between Irish people and coffee; we’ve
got some practical advice on how to have fun
cooking with your children; and celebrity chef
Kevin Dundon provides some great recipes
for any occasion. You’ll also learn more about
dairy and its importance in our diet, and pick
up some helpful tips on eating and exercise.
The Good Life has something for everyone –
we hope you’ll enoy it!
Zoë Kavanagh
Chief Executive
The National Dairy Council
www.ndc.ie
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The National Dairy Council –
The experts in dairy. Naturally.
Founded in 1964, The National Dairy Council has earned a
reputation as the trusted voice and experts in dairy nutrition,
as part of a balanced diet and healthy lifestyle.
The NDC employs full-time qualified nutritionists who draw
on evidence-based nutritional science and research to
support the work of the NDC. This includes helping with
questions and providing information to consumers as well
as to special interest groups such as health professionals or
the media. The NDC is a non-profit making organisation. The
role of The National Dairy Council is to protect and promote
the image, quality, taste and nutritional credentials of Irish
dairy produce to a wide variety of audiences.
Further details at www.ndc.ie.
Please note that every effort has been made to ensure the accuracy of
information in this publication. However, IFP Media and the NDC can accept
no responsibility for the accuracy of articles or statements appearing in this
magazine and any views or opinions expressed are not necessarily those of the
company. Readers should talk to their GP or qualified dietitian when dealing with
specific health or nutritional queries.
IFP Media, 31 Deansgrange Road,
Blackrock, Co Dublin, Ireland.
Tel: 353-1-2893305 Fax: 353-1-2896406. www.ifpmedia.com
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Match of the Day
Start Me Up
Latte Lovers
Let’s Lunch
Join the Moo Crew
Cooking with the Kids
The Secret Life of Cheddar
Dairy: the Science Behind the Goodness
The New Food Pyramid
Learn from the Best
Bring it Back to Basics
Easy Eating
Mixed Messages
Cream of the Crop in Cavan
Milking It
Cool School
Milk - Sports Nutrition Research
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Member Co-ops
Kill Co-operative
Argicultural & Dairy
Society Ltd.
Drogheda Producers
Co-operative Ltd
Fealesbridge and
Headleys Bridge
Co-operative Dairy
Society Ltd.
Newtownsandes Co-operative
Dairy Society Ltd.
Ardrahan Dairy
Products Ltd.
4
The
Dairy Goodness
Rob Kearney
Date of Birth 26/03/1986
Birth Place Dublin, Ireland
Height 1.85m (6’ 1”)
Weight 95kg (15st)
Sport Rugby: Wing/Full Back
Irish international rugby star Rob Kearney talks about the
importance of a good diet and keeping chilled on match day
Matchoftheday
milk and rugby!
Rob Kearney has been playing rugby since he was seven,
joining the local rugby club in the footsteps of his father
and brother before taking it to the next level at secondary
school.
“I went to a boarding school in Kildare, which was pretty
heavily involved in rugby, and it was really there where I
played on a daily basis,” he recalls.
Rob made his RBS 6 Nations debut against Italy in
February 2008 and was included in Ireland’s 2011 World
Cup Squad. In 2012, he was awarded the IRUPA Supporters
Player of the Year and Player’s Player of the Year. In May
2012, he was named ‘European Player of the Year’.
Looking back, he describes 2009 as the best year of his
career to date. “We won the Grand Slam, our first Heineken
Cup, and then I got the opportunity to go on tour with the
British and Irish Lyons, which was a big moment too. That
whole season was just jam-packed with good personal and
collective achievements.”
Training day
A typical training day for Rob includes a pitch session in
the morning, some video work and then either speed or
weights in the afternoon. With such a hectic schedule, his
diet is paramount and while it varies on a week-to-week
basis, he says at the end of the week, closer to the game, it
would involve much more carbohydrate loading for energy.
Earlier in the week, it’s more a high-protein diet, with less
carbohydrates.
“I’m a bad breakfast eater, even though it’s the most
important meal of the day! If I can get two poached eggs,
with some bacon on toast that would be pretty good, and
then on other days I would have porridge made with milk.”
His favourite meal? He says it’s hard to beat a good steak
and chips with a pint of milk! As for the milk, not only does
he drink it, but with ice. “I’ve always liked the taste of it.
It’s something that I enjoy. I probably do an unusual thing
with milk; I always have it in a pint glass with ice because it
tastes great when it’s really cold.”
Preparation
The nature of sport today, especially in Ireland, means the
best teams are only separated by small percentages, he
says. Diet and nutritional science is where teams get the
edge on the opposition, meaning you can’t underestimate
the importance of preparation.
When it comes to match day, Rob is like his milk: he likes to
stay chilled! “Everyone is pretty different: some guys like to
get psyched up. I generally like to stay a little bit chilled – I
don’t enjoy getting too nervous. Doing it for so long now,
I suppose I don’t really have too many thoughts, it all just
becomes pretty instinctive. You just need to make sure
you’re well prepared both mentally and physically.”
See page 20 where Ruth Wood-Martin, Performance
Nutritionist with the Irish Rugby Football Union (IRFU)
discusses nutrition in sport.
5
The
Dairy Goodness
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Bone up on
weight-bearing exercise
People often neglect bone health. Regular participation in
weight-bearing (as distinct from weightlifting) activities is important to keep your bones in good condition. Weight-bearing
exercise is any form of excercise which puts the full weight of
your body on your feet and legs. Examples include brisk walking, running, dancing, rope skipping and most team sports.
Stick with it
Find a form of exercise that suits you. You don’t necessarily
have to take out a gym membership to establish an effective
exercise programme. The National Guidelines on Physical Activity for Ireland recommend that adults take part in at least
30 minutes of moderate intensity exercise a day, five days a
week (or 150 minutes a week). There are many enjoyable ways
to meet these requirements. It can be as simple as enjoying a
brisk walk in the evening or a light jog. If time to exercise is
an issue, shorter 10-minute bouts of activity can contribute towards the guidelines.
Exercising regularly is the key to making significant improvements to your lifestyle, so it’s vital to stay motivated. Choose
an activity that you can do every day, this will give you fewer
excuses to skip a session. Choose activities you enjoy. And if
you’re the type who’s easily bored, opt for a variety of activities. Make sure you have the correct clothing and accessories.
The right gear can make all the difference in the comfort level
of your workout. A good pair of shoes and weather-resistant
clothing is essential for when weather conditions are less than
ideal, which, in Ireland, is most of the time. Keep a diary or a
log of your activity. If that’s too ‘old school’, why not get an application for your phone or to use online to help you keep track
of your activities. Or you can simply use your phone to set a
reminder for when you have planned to do some activity.
Slow burn
Eat well
If you’re normally not very active, it’s advisable to start off
slowly and gradually build up your duration and intensity of
exercise. Setting modest targets means setting yourself up to
win, which makes it more likely that you will keep up the type
of exercise you’ve chosen. If you are overweight, if you are 40
or older, if you have any medical conditions or if you have any
concerns in relation to your capacity for exercise, you should
talk to your GP first.
It’s important to eat a well-balanced diet, drink enough fluids
and plan carefully what and when you eat and drink around
the times you play sport/excercise.
Take your pick
6
Check out www.getirelandactive.ie
for more information
The
Dairy Goodness
NO EXCUSES
Four of the most popular
‘reasons’ for not getting active.
“I’m too busy” – Incorporate
PACING YOURSELF
IT’S IMPORTANT TO BE AWARE OF THE INTENSITY
OF YOUR EXERCISE LEVEL AND TO ENSURE YOU
ENGAGE AT A LEVEL THAT SUITS YOU.
Taking it easy: When engaged in moderate
activity, breathing and heart rate increases, but it’s still
possible to carry on a conversation. Participants feel
warm and sweat slightly. Examples include: cycling,
brisk walking, hiking and roller-blading.
Going for it: With vigorous exercise, breathing
is heavy and it is difficult to carry out a conversation.
Heart rate and sweat rates are faster.
Examples include: basketball, certain dance styles,
football, running and hurling.
your exercise into your regular
schedule, for example, walking to
school or work.
“I’m too tired” – This excuse
creates a vicious circle. The less
activity you engage in, the more
lethargic you feel. In fact, physical
activity gives you energy. The
crucial thing is to break the cycle
of inactivity and see the benefits
that you get. Just try 10 minutes
and see how you feel.
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ps to ...Get Children Active!
Screens of all kinds, from TV to
tablets, tend to keep children sitting
and sedentary. More than ever before
you’ve got to be proactive in ensuring
your children are active.
Teach your children the games you
played when you were younger, they
will enjoy them as much as you did!
Get active yourself. Children learn
through example and are five times
more likely to be active if their
parents are.
Encourage your children to walk or
cycle to school or at least some of
the way where possible. Encourage
their school to sign up for the Active
School Flag. See activeschoolflag.ie
for more information.
Switch off the TV and limit screen
time. Agree a time limit and stick with
it. Remember there is no chance of
children being active when watching
the TV.
Help your children to develop basic
skills such as throwing and catching.
Get them to practice and show you
the skills they learn in P.E.
Make it family time.
Enjoy a laugh and a chat while going
for a walk, cycle or swim.
Give the gift of activity. Buy gifts that
encourage activity such as skipping
ropes, hula-hoops, balls etc.
If your child has a disability, many
exciting opportunities exist to
participate in sports and physical
activity. For further information
contact your local sports partnership
sports inclusion disability officer or
the CARA National Adapted Physical
Activity Centre.
Children and young people (aged 2-18
years) should be active for at least 60
minutes every day (at a moderate to
vigorous level), and should include
muscle-strengthening, flexibility and
bone strengthening exercises three
times per week.
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The
Dairy Goodness
Once upon a time, Ireland was in thrall to tea drinking but, with the
advent of the Celtic Tiger, tastes broadened and coffee shops, both
independent and chain outlets, proliferated across the country. Today,
while the Tiger may be extinct, the coffee houses are thriving. The Good
Life explores a passion that’s become a long-term commitment
Latte
Lovers
milk spices up Ireland’s frothy affair
The Irish coffee drinker has developed
something of a special relationship
with the beverage. Where our
European counterparts tend to take
their coffee for granted, for us it’s a
treat, as Dervla Arthurs, Marketing
Manager, Costa Coffee, explains: “An
Italian, for example, is more inclined
to routinely choose a double espresso
after lunch, whereas the Irish coffee
drinker is likely to opt for milkier
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beverages with creamy, indulgent
toppings. We tend to meet up with
friends and make an occasion of the
coffee-drinking experience.”
The Milky Way
Research by Costa Coffee underscores
Irish consumers’ enjoyment of the
milkier beverages, with latte coming
top of the league as the most popular
choice, followed by cappuccino
and, then, Americano, tea and hot
chocolate.
With the range of options available
these days, it’s essential to know your
mocha from your macchiato to avoid
holding up the queue at your local
coffee house counter. Here’s a line-up
of some of the most popular offerings
and the distinctive element of each
blend:
The
Dairy Goodness
Espresso
The basis of all coffees, ‘perfect’
espresso is rich, dark and topped
with golden ‘crema’.
Ristretto
One for the coffee purists. It’s similar
to an espresso, just a little shorter and
stronger, with an intense coffee kick.
Espresso Macchiato
There are many variants, but the
authentic macchiato (or ‘marked’
espresso) comes with just a dash of
frothed milk.
Cappuccino
Traditionally an Italian breakfast
coffee, the cappuccino is one-third
espresso, one-third steamed milk
and one-third frothed milk (the
frothed milk keeps the heat in, and
gives the cappuccino its velvet
texture). Cappuccino is truly an art
form, according to Dervla Arthurs at
Costa Coffee. It requires, she says,
a highly skilled barista to froth the
milk correctly (with the right size
bubbles), to steam the milk to the
right temperature (68°C, no hotter)
and to pour the drink well.
Caffe latte
Latte for short, this consists of rich
espresso poured over steamed milk.
It’s not quite as strong as cappuccino,
with no froth.
Americano
The classic espresso served with hot
water. You can only make a good
Americano if you know how to make
a good espresso. It can be served
with hot milk if you prefer.
Mocha
Named after a coastal town on the
Red Sea, Mocha is part espresso, part
hot chocolate, topped with steamed,
frothed milk.
Cortado
The cortado is a short milk-based
drink prepared using two corto shots
(a corto shot uses the shortest of
extractions ensuring the sweetest
and best taste) topped with smooth
textured milk and served in a 130ml
glass. For coffee drinkers who want
a quick pick-me-up or a shorter milkbased coffee.
Flat white
More exciting than the name
suggests. A rich, full-flavoured coffee
with a velvety, smooth texture;
prepared using a short coffee
extraction called ‘cortissimo’ topped
with smooth, textured milk.
Cream of coffees
Tips on identifying
perfection in a cup
A perfect latte must be consistent in
colour from top to bottom topped
with 1 cm of foam and a coffee mark
in the centre of the foam where the
espresso was dropped in.
The glass should be warm to touch
and it should have that distinct
coffee aroma.
The clues to a perfect cappuccino
are a golden ring of espresso crèma
around the top, and a smooth, rich
milk froth layer covering perfectly
steamed milk and espresso – topped
off with a dusting of chocolate.
Premium quality? The verdict’s on the tip of Gennaro
Pelliccia’s heavily-insured tongue.
Expensive taste - the man
with the €13m tongue
Gennaro Pelliccia, Costa Coffee’s chief
coffee taster, does more than talk the
talk when it comes to the beverage. In
fact, his tasting skills are so important
to the coffeehouse company that it
recently had his tongue insured for
€13m, which makes his tastebuds,
arguably, the most valuable in the
world. In 1999, he achieved Master of
Coffee status and, in 2004, he and the
then Master Roaster with Costa, Gino
Amasanti, were the first in the UK to
be certified as ‘Italian espresso tasters’
by the Institute of Italian Coffee
Tasters. According to Gennaro: “In my
profession, taste buds and sensory skills
are crucial. My 20 years’ experience
enables me to distinguish between
thousands of flavours. My taste buds
also allow me to distinguish any
defects, which
enable me to protect and guarantee the
quality of our coffee.”
Costa Coffee was one of the first
supporters of the National Dairy
Council Guarantee when it was
introduced in September 2009 as a
guarantee to consumers in the Republic
of Ireland that milk and cream has been
both farmed and processed locally. In
all, 65% of the hot drinks sold at Costa
Coffee are milk-based coffees.
9
The
Dairy Goodness
Creating healthy, appetising and
appealing lunchboxes for your
children can be a difficult task. But
a few simple tips can help make
lunchtime fun and exciting for your
kids, while ensuring that they get
the nutrition they need during their
busy school day!
Lunchbox 1
1 Finger food
Children love to eat with their fingers. Turn their lunch
into a pick ‘n’ mix: cut raw vegetables into strips; add
fruit slices; cheddar cheese cut into small cubes; and
sandwiches or pitta bread divided into fingers.
2 Colour coding
Presentation is a big part of food. Separating your
child’s lunch into separate colours can help to make
the food look fun and appealing.
3 The right size
Large lunches can be intimidating. Try more variety
with smaller portions of each item.
4 Divide and conquer
Use containers with separate compartments to
separate foods. This helps keep things from mixing
together and getting soggy. You can also use paper
bun cases within a container if it doesn’t have
separate compartments for, say, grapes or cherry
tomatoes.
5 Thirst quencher
Don’t forget the beverages! Avoid sugar-laden high
calorie drinks. Milk and water are good choices.
Small Break Carton of School Milk
Mixed vegetable sticks in small container/food
bag e.g. carrots, cherry tomatoes, cucumber, sweet
peppers, celery
Lunch Water
Wholemeal tuna sandwich: tuna with sweetcorn
and mixed peppers (small mix of low-fat mayo)
Low-fat fruit yogurt
Kids-size apple
Lunchbox 2
Small Break Carton of pure orange juice
Crackers (high fibre variety) with cheddar cheese
Lunch Carton of School Milk
Chicken salad tortilla wrap: chicken, mixed salad
with a mild salsa-type relish
Pear
Lunchbox 3
Small Break Water
Low-fat fruit yogurt
Small fruit e.g. plum, mandarin, 6 grapes
Lunch Carton of School Milk
Wholemeal roll with egg (mixed with small amount
of low-fat mayo) and spinach leaves
Mixed fruit salad
Lunchbox 4
Save money, save time
Use up leftovers from the night before
Cook a big pot of soup to last you through the week
Make sandwiches in larger batches and cover in a
moist paper towel to prevent the bread drying out
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Small Break Carton of School Milk
Small homemade flapjack
Lunch Water
Pasta salad – with chickpeas/chicken, peppers,
carrots, sweet corn, tomatoes
Mandarin
Cheese cubes/cheese triangle
The
Dairy Goodness
MooCrew
Join the
National surveys have reported that 37 per cent of girls and 28
per cent of boys aged between five- and 12-years-of-age in Ireland have inadequate calcium intakes in their diet. Moo Crew:
The Primary Dairy Moovement is a new educational initiative
for third- to sixth-class primary school children designed to
address this. Moo Crew aims to teach children about the importance of the ‘milk, yogurt and cheese’ food group, in a fun
way. The programme features four different lesson plans with
activities and web resources from www.moocrew.ie
Topics covered include nutrition and the role of dairy in healthy
diets; physical health and the role of specific nutrients in relation to activity, growth and development; and lessons in where
milk comes from and the process of getting it from “farm to
fridge”. The lesson plans also involve students getting active,
highlighting fun ways that allow them to share what they have
learned about nutrition, dairy and healthy and active lifestyles
with their peers.
Positive habits
The programme, which was designed by teachers for teachers, was launched by Irish boxer Darren O’Neill. Darren, who
captained the Irish boxing team at the London 2012 Olympic
Games, is also a qualified primary school teacher and says the
programme is designed to be engaging and interactive at classroom level. “But,” he adds, “I hope it will also help to reinforce the importance of this information to teachers and extend some of the messages and positive habits home to parents
and families.”
He says that the inadequate levels of calcium intake among
school children are worrying. “I hope we can help to improve
attitudes towards eating a balanced diet and to living a healthy
lifestyle, which includes physical activity.”
Moo Crew is designed to teach children about healthy eating
and getting the right balance of foods. It also, Darren explains,
teaches them about the importance of keeping active with fun
exercises. “Making a clever choice about what we eat or drink
is part of having a healthy diet. It’s also important for all of us,
whether you’re my age, or still in school, or training for the
Olympics,” Darren concludes.
For more information on the Moo Crew
visit www.moocrew.ie
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The
Dairy Goodness
Cooking
with the kids
When cooking with children, there
are certain dos and don’ts that
you need to be aware of to make
sure that children are safe and that
everyone has fun.
Getting started
Make sure that both you and your
child wash your hands before you
start and that they wash their hands
anytime there’s a sneeze, cough or
contact with food like raw egg. Any
equipment or food that children will
be using should be age appropriate,
whether it’s access to knives or
touching raw chicken.
Let your child do jobs that are simple
and can be a lot of fun, for example
mixing, pouring, washing, seasoning
and stirring. You can also let them
do things like use cookie cutters
to cut fun shapes in things that
you make. Older children can be in
charge of cutting food and calling
out recipes too.
Fun for all
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A simple way to introduce your child
to the pleasures of preparing food
is with smoothies. Kevin Dundon’s
Strawberry Smoothie (see next
page) is really easy to measure out
and it will also be great fun putting
everything into the blender and
watching it become one big glorious
mess!
It’s a great way to
bond, get dinner
ready and make
happy memories. But
the kitchen isn’t a
playground. The Good
Life offers some tips
and advice for cooking
with children
Timing
One of the most important factors
when choosing to cook with your
children is that you pick the right
time to do it and pick the right
recipe. Picking a time when you are
rushing can lead to a great deal of
stress as, when you involve children
in the kitchen, you have to be able
to relax and accept that they are
inexperienced and slower than you –
and that there will be a mess. This is
why the weekend might be a better
time to try.
Delicious bites
A simple weekend treat to try to
make with your children is Phelim
Byrne’s Simple Wholemeal Tortilla
Pizza bites that are fun and easy
for your child to help make and
allows them to be creative: they can
decorate their own meal any way
they want with healthy vegetables.
Next steps
For meals that are less of a snack
and more of a full family meal, rules
have to be established as there are
often more elements like boiling
pots where accidents can happen.
Cheats Cannelloni, also from Phelim
Byrne, is a proper dinner meal which
a child could help with, when there
are vegetables that can be washed
and cut, garlic to be crushed and
seasoning to add to the dish.
Most importantly, when it comes to
cooking with your child, is that they
are safe. Wandering hands tend to
happen when children get bored, so
if they are not busy, a careful eye is
needed to make sure accidents don’t
happen. Supervise areas where sharp
knifes need to be used as well as in
the area of the oven.
Always encourage your child to help
and praise what they’ve made. This
will make them more enthusiastic
and interested in cooking in the
future!
The
Dairy Goodness
One of the most important factors when choosing
to cook with your children is that you pick the right
time to do it and pick the right recipe
CHEAT’S
CANNELLONI
Phelim Byrne
Family Meal!
Serves 6
Ingredients
12 fresh lasagne sheets
4 chicken breasts chopped, cooked
2 small courgettes, grilled or pan fried
and cooled
1 red, yellow and green pepper,
roasted and skinned
200g Irish cheddar
350ml thick béchamel sauce
2 garlic cloves
1⁄2 tsp dried oregano
1 tin chopped tomatoes
Method
To prepare a tomato sauce
STRAWBERRY
SMOOTHIE
Kevin Dundon
Berry tasty indeed!
Great for breakfast or a
snack. Serves 2
Ingredients
(supplied by SuperValu)
227g strawberries
2 bananas
1 mango
1 bio-yogurt
100ml apple juice
Method
1. Peel and cut out the flesh
of the mango.
2. Add in with the bananas,
strawberries and bio-yogurt and
mix in a blender until smooth.
3. Add apple juice to create the
desired texture and mix well.
4. Pour and serve.
1. Fry the onion, garlic and oregano
in a little oil until soft.
2. Add the tomato, season well and
cook for about 10 minutes over a
medium to high heat.
3. Blitz in the food processor and
season to taste.
For the cannelloni
1. Blanch the pasta sheets until
just soft then spread out on the
counter when cooled under cold
running water.
2. Mix the cooked chicken, peppers
and courgette with the béchamel
and add a few dried mixed herbs
if you like - this is the filling for the
‘cannelloni’.
3. Spread the chicken mix along the
near side of the pasta and roll up
to form cylinders.
4. Place them in the dish in a row.
5. Pour the tomato sauce over the
top. Top this with the remaining
150g cheddar and bake in the oven
for 25 minutes at 190°c or until
crisp, bubbling and nicely coloured.
SIMPLE WHOLEMEAL
TORTILLA PIZZA BITES
Phelim Byrne
Quick dish
Serves 1 - 2
Ingredients
2 wholemeal tortilla wraps
30g grated cheddar
3 tbsp of tomato sauce
150g mixed vegetables – peppers,
mushrooms, corn, etc
Method
1. Place a tortilla on a plate.
2. Sprinkle with 15g of grated
cheddar.
3. Now place another tortilla on top.
4. Spoon tomato sauce all over the
top.
5. Then sprinkle with another 15g
of cheese and your favourite
selection of vegetables like
mushrooms, peppers, corn etc.
6. You can add any other topping
you like (for example a little
chicken or ham).
7. Place in the oven for 7-8 minutes
until gratinated and bubbling hot.
8. Enjoy!
13
The
Dairy Goodness
Cheese tips
What’s the best way to store cheddar?
Wrapping your cheese in wax paper or greaseproof
paper is ideal. If your cheese comes in a plastic
wrapper that doesn’t seal once its open, try wrapping it
in tin foil to keep its flavour and freshness. Don’t store
your cheese near other foods that have a strong smell,
as it may absorb their aromas.
Can cheddar be frozen?
In general, avoid freezing cheese, as it affects its
flavour and texture. However, grated cheese can
generally be frozen and used to cook without
defrosting.
What’s the best temperature to store and
serve cheddar?
Keeping your cheddar in the fridge door is not just a
good way to ensure you remember it’s there! It’s less
cold than other parts of your fridge and so better
for your cheese. Allow your cheddar to reach room
temperature before you serve it and you’ll get a fuller
flavour.
What goes well with cheddar?
Cheddar is, of course, the most versatile of cheeses
when it comes to cooking and sandwich fillings. For
wine, lighter cheddars go well with rosé wine while full
rich cheddars are well matched with a Merlot or port.
secretlife
Cheddar
The
It's the nation's most popular cheese
and a staple of family eating. The Good
Life looks at our favourite snack
of
While there are no prizes for guessing the origin of our most
versatile of cheeses, its link with the village of Cheddar in south
west England has less to do with its industrious inhabitants and
more to do with nearby Cheddar Gorge, as the caves of this
beauty spot proved ideal for maturing cheese.
While many different types of cheese are thought to have been
produced in ancient Ireland, the revival of cheese-making here
in the early 20th century was linked to the co-operative movement and cheddar emerged as the firm favourite among producers and consumers alike.
World player
14
Today, what began as an industry serving local needs has become a global business and Ireland ranks as one of the world's
top 10 exporters of cheese, with the majority of our output destined to be at the heart of tasty meals in the UK, continental
Europe and further afield. We produce some 180,000 tonnes of
cheese annually and, while this cheese output is now more varied than ever before, cheddar remains by far the most popular
cheese, a firm favourite with consumers not just in Ireland but
in our nearest and biggest market, the UK.
Healthy eating
The secret of Ireland's quality cheese-making begins in its pasturelands. Irish dairy cows graze on more grass and for longer
over the year than dairy herds almost anywhere else in the
world. Cheddar cheese is a rich source of nutrients, including
calcium, protein, phosphorus, vitamin A, zinc, and vitamin B12.
It is also a source of riboflavin, iodine and folic acid. The Department of Health’s Food Pyramid (see pages 16-17) recommends three servings from the ‘milk, yogurt and cheese’ food
group each day as part of a healthy, balanced diet. Between the
ages of 9-18 years, five servings per day are recommended.
25g of cheddar-type cheese counts as one serving.
The
Dairy Goodness
Dairy
The science behind
the goodness
Dairy foods play a significant role in a balanced diet and healthy
lifestyle, but it is important to understand why and how!
Dr Catherine Logan, Nutrition Manager at the National Dairy
Council, outlines some of the science behind the goodness
A source of nutrients
Milk, yogurt and cheese are highly nutritious foods, offering a
unique package of nutrients within the diet.
By way of example, these foods provide:
• Calcium, which is needed for the development of bone in
children and the maintenance of normal bones;
• Protein, which contributes to growth and maintenance of
muscle mass; and,
• Vitamin B2, which plays a role in the release of energy from
food and contributes to the normal functioning of the nervous system.
Nutrients present in popular dairy foods
Food
Source of…
Milk
Whole, semi-skimmed
or skimmed
Protein, calcium, iodine,
riboflavin (vitamin B2) and
vitamin B12
Yogurt
Low-fat, plain
Protein, calcium, iodine,
phosphorus and riboflavin
(vitamin B2)
Cheddar cheese
Protein, calcium, iodine,
phosphorus, zinc, vitamin A,
riboflavin (vitamin B2), folic
acid and vitamin B12
A focus on calcium
Calcium is the nutrient perhaps most commonly associated
with dairy, with milk, yogurt and cheese providing an importance source of calcium in the Irish diet. The National Adult
Nutrition Survey reported recently that these foods contributed 39 per cent of the calcium intake of Irish adults aged 1864 years.
As already mentioned, calcium is needed for the normal growth
and development of bone. However, a considerable proportion
of Irish children and teenagers have insufficient calcium intakes: 42 per cent of teenage girls and 23 per cent of teenage
boys (13-17 years) have been reported to have inadequate calcium intakes. Among children (5-12 years), the prevalence of
inadequate intake was reported at 37 per cent of girls and 28
per cent of boys.
Did you know?
The fat content of milk is, in fact, a lot lower than some
people think! Irish whole milk typically contains just 3.5 per
cent fat, semi-skimmed milk contains no more than 1.8 per
cent fat and skimmed milk has no more than 0.5 per cent fat.
The sunshine vitamin
Vitamin D is also a key nutrient for bone health, as well as
contributing to the normal absorption/utilisation of calcium.
Known as ‘the sunshine vitamin’, vitamin D can be made from
the action of sunlight on the skin, but due to the Irish weather, and with an increasing understanding that people need to
protect themselves against strong sunlight, dietary intake of
vitamin D is crucial. Examples of food sources include fortified foods (such as fortified milk), eggs and oily fish. With an
increasing number of vitamin D-fortified foods available, however, monitoring your intake of this vitamin may also be important.
Weighing it all up!
There is no denying that obesity is a major public health issue. Recent statistics report that over 60 per cent of Irish adults
(aged 18-64 years) are either overweight or obese. A healthy,
balanced diet along with a physically active lifestyle remains
central to body weight management.
Unfortunately, there are many myths and misconceptions regarding dairy foods and body weight. It is important to remember both quantity and quality when it comes to weight
management. While the total amount of energy or calories
consumed may need to be reviewed, weight loss and weight
maintenance diets should remain ‘balanced’, providing sufficient nutrients to meet your needs. “Milk, yogurt and cheese
offer a range of essential nutrients with many reduced fat options to choose from.”
Check out the Food Pyramid on page 16-17, and read how the
various food groups, including the ‘milk, yogurt and cheese’
group, contribute to a balanced diet.
15
The
Dairy Goodness
Adopting a positive attitude to our diet and lifestyle is
important. Healthy family practices can also set a good
example – helping to ensure our own, and our family’s,
health and wellbeing
The
New
FoodPyramid
The Department of Health’s Food Pyramid is a guide to healthy
eating - specifically for adults and children over five years of
age. It categorises foods into six different groups and provides
guidelines on the number of servings and portion sizes to be
eaten from each food group on a daily basis. It is advised to
choose a variety of foods from each of the bottom four shelves
every day to get a good range of vitamins and minerals.
A healthy, balanced diet should provide us with sufficient nutrients, including vitamins and minerals, to help maintain the
normal functioning of our bodies; to assist with growth and
repair; and to help fight and prevent against infection and disease.
It is important to remember that both healthy dietary habits
and an active lifestyle are recommended for effective weight
management - as well as for our overall health (See pages 6-7
for top tips on keeping active).
BREAD, CEREALS, POTATOES, PASTA AND RICE
16
The bottom of the pyramid is dedicated to bread, cereals, potatoes, pasta and rice, and six or more servings per day are recommended. Men and teenage boys who are active may need up
to 12 servings a day. Women and teenage girls who are active
may need up to eight servings a day. Smaller serving sizes from
this food group are recommended for younger children (5-13
years). An example of one serving would be a single slice of
brown bread; one medium or two small potatoes; two breakfast
cereal wheat or oat biscuits; three dessertspoons of pasta, rice
or noodles. The main function of this shelf of the Food Pyramid is to provide energy for your body. Choose wholegrain and
wholemeal varieties from this food group often as they contain
fibre that helps with the digestion of food.
FRUIT AND VEGETABLES
The next shelf of the pyramid is dedicated to fruit and vegetables. This section recommends a daily amount of five or
more servings. An example of one serving of fruit or vegetables would be one medium-sized apple, banana or pear; 10 to
12 berries or grapes; four dessertspoons of cooked vegetables; a
bowl of salad or homemade vegetable soup.
This food group is an important source of vitamins, minerals
and fibre. It is important to remember to choose a variety of
different coloured fruit and vegetables as different colours contain a range of different nutrients. You should also remember
that fruit juices and smoothies count as only one serving from
this shelf as they may be low in fibre.
MILK, YOGURT AND CHEESE
Three servings per day are recommended from the ‘milk, yogurt and cheese’ food group, with five servings recommend-
The
Dairy Goodness
Reference: The Department of Health
ed for those aged 9-18 years. Low-fat varieties from this food
group are encouraged. Milk, yogurt and cheese are sources of
calcium, which is an important contributor to the growth and
development of bones in children and also for maintenance
of bones and teeth in general. Examples of a serving include
a 200ml glass of milk; a 125ml pot of yogurt; or a 25g piece
of hard cheese. Skimmed milk is not suitable for children under five years of age and low-fat is unsuitable for children under two years of age. If dairy foods need to be avoided, ensure
that you are following your health care professional’s advice
regarding appropriate alternatives.
MEAT, FISH, POULTRY, EGGS, BEANS AND NUTS
This shelf contains foods that are an important source of protein: meats, fish, poultry, eggs, beans and nuts. Two servings of
these are recommended a day, and you should aim to have fish
at least twice a week, and oily fish (such as salmon, sardines
or mackerel) at least once a week. Try to choose lean cuts of
meat, and avoid or limit processed meats. Examples of a single
meat serving would be 50-75g of cooked lean beef, pork, lamb,
mince or chicken; 100g of cooked oily fish or white fish; two
eggs (limited to seven a week); six dessertspoons of peas, beans
or lentils; or 40g of unsalted nuts or seeds.
REDUCED-FAT SPREADS AND OILS
Spreads and oils provide essential fats but are only needed in
very small amounts. Two servings are advised from this food
group per day. An example of what would constitute one serving in this category would be one heaped teaspoon or one minipack of low-fat or reduced-fat spread to cover two slices of bread;
one heaped teaspoon of full-fat spread or margarine to cover
three slices of bread. As well as the two servings a day, up to one
teaspoon per person of oil can be added to cooking. When having foods from this section of the pyramid, you should try and
choose low-fat or reduced-fat spreads, and oils such as olive and
rapeseed. It should be noted that if you are very active, and having up to 12 servings from the bottom of the pyramid, that you
can have one or two extra servings from this shelf.
FOODS AND DRINKS HIGH IN FAT, SUGAR AND SALT
The top of the pyramid contains foods that are high in fat, sugar and salt such as chocolate, fizzy drinks, crisps, biscuits and
cakes. It is recommended that you limit servings to no more
than one per day and that this is not every day.
For further information visit www.healthpromotion.ie
17
The
Dairy Goodness
Learn from
the best
Irish sports stars Darren
O’Neill, Easkey Britton
and Bryan Cullen
discuss the importance
of a healthy, wellbalanced diet as part of
their sports training
Darren O’Neill
18
Middleweight boxer Darren O’Neill is a multi-medal winner
in boxing, whose successes include a European silver
medal (2010), gold at the European Union Championships
(2009), 11 international gold medals in world-class
championships and 13 national boxing titles (1997-2011).
Darren works with the Irish Amateur Boxing Association
and captained the Irish boxing team at the Olympics in
London 2012.
While boxing is his main focus now, he also participated
in other sports growing up, playing hurling at inter-county
level for Kilkenny. While he has always been physically
active, he says understanding the important role of
nutrition, as part of a sports lifestyle, was something he
learned gradually. “It’s something that I picked up over
time, I was never really taught it. My mother was a nurse
so she would have been quite proficient in that area as
well, and would have educated me quite a lot about diet.
After that I went to the sports nutritionists, so I would
have learned as I went along.”
Today, Darren says, his daily diet depends on whether he
is training or competing. “Outside of competition, when I
am training, I try to keep energy levels up, so I start every
morning with a breakfast. For me that’s generally cereal or
porridge with milk. Lunchtime, depending on the day, can
be a bowl of soup, bread or a salad, sandwich and a bit of
fruit. “The second training session is followed by dinner,
usually chicken, pork, beef mince or lamb and some
potatoes to get carbohydrates in. A spaghetti Bolognese
or lasagne is a nice mix of carbohydrates and protein. In
the evening, it would be a snack, maybe crackers and
cheese or cheese and fruit.” Darren incorporates dairy into
all his training meals. “Cheese and yogurt can be my snack
in the evening. I also drink milk and I have a glass of it
with dinner or lunch.”
Darren says that, after his training sessions, he will usually
have flavoured milk. He also makes his own dairy shakes,
which he says, “have a lot of the nutrients and vitamins
that we need”.
Darren’s advice to aspiring athletes is to not only work
hard, but to work cleverly.
“Take advice from coaches, take advice from psychologists,
nutritionists and support staff and I think it will pay off in
the long-term. If you surround yourself with people who
will look out for you and after you, you are already way
ahead of the game.”
See page 11 for more details on Darren’s involvement with
the ‘Moo Crew: The Primary Dairy Moovement’.
The
Dairy Goodness
Darren’s advice to aspiring athletes is to
not only work hard, but to work cleverly.
Bryan Cullen
Easkey Britton
Easkey Britton’s father set up one of Ireland’s first surfing
schools, and it was through surfing that her parents met.
So, it’s no surprise that the Donegal native took so well
to the sport. Easkey is a five-time Irish National Surfing
Champion and was nominated for the Billabong XXL
Awards (the ‘Oscars’ of big-wave surfing) for her big wave
performances at Mullaghmore in 2011.
As well as drinking plenty of water, Easkey makes sure to
include dairy in her daily diet. She drinks milk in tea and
says she is a big fan of yogurt too. “I also include cheese in
my diet. After an intense competition, I really enjoy some
chocolate milk.”
Nutritional science, says Easkey, “plays a massive role and
the more you get into your sport, the more you realise
that it’s part of the whole package. If you haven’t fuelled
up right you just regret it later on.”
Easkey says that aspiring surfers should approach the
sport “with an open mind and enjoy it”. She adds: “Don’t
get frustrated because it is an unpredictable sport. Try it
out in different and safe conditions. Knowledge, before
you get into the water, is very important.”
“I make sure not to
skip meals, to choose
healthy options and
to stay well hydrated,”
says Bryan Cullen
Dubliner Bryan Cullen has been playing Gaelic Football
since he was eight. Winning the All-Ireland Final in 2011, as
captain of the Dublin team, has been the highlight of his
career so far.
Bryan believes eating a healthy diet is a positive step for
anyone involved in sports. “We have a sports nutritionist
for the team so we would be fairly well schooled on what
we should and shouldn’t be eating,” says Bryan. “I make
sure I’m taking enough carbohydrates to sustain the level
of training we do. I make sure not to skip meals, to choose
healthy options and to stay well hydrated.”
He continues: “I drink milk daily. I’ve been drinking it ever
since I was a small kid. I used to get it every day as part of
the School Milk Scheme. Now, I have it with my porridge
at breakfast and I drink a glass of milk every evening with
my dinner purely because I like the taste of it. It’s also a
source of protein and a great way to get healthy vitamins
and minerals into my diet.”
Bryan says he is a big believer in sports science and
nutritional science. “We have always been given the basic
analogy that the human body is like a car; if you don’t
put the right fuel into it, it’s not going to perform to its
optimum level. We put in huge efforts on the pitch so
it doesn’t make sense to jeopardise that by putting the
wrong foods into our bodies. We would always try and
prepare ourselves as best we can from all sides – be it
physically in the gym and on the pitch, or nutritionally at
home, and also by getting appropriate rest and recovery.”
For aspiring athletes, Bryan says: “Listen to your coaches
and practise the skills. Most players that make it to county
level can all kick left foot, right foot and use both hands
passing. They’re also committed to what they’re doing,
with training and performance as their priority. If you’re
serious about doing something and are willing to put in
the work then the rewards are there.”
19
The
Dairy Goodness
Ruth Wood-Martin, Performance Nutritionist with the
Irish Rugby Football Union, on the critical elements of
sports nutrition that everyone should be aware of
Bring
it
back tobasics
It’s fair to say that the awareness of the role that nutrition
can play in sports performance has increased hugely in the last
number of years. So much so, that sometimes it’s tempting
to over-focus on so called ‘cutting-edge’ science while forgetting the fundamentals. Athletes need to optimise their nutrition essentials on a daily basis in order to build a strong nutrition foundation, and then fine-tune their practices to suit their
phase of training and competition demands.
Three key elements are necessary to build an athlete’s ‘nutrition pyramid’. These are:
Foundation nutrition
Training and recovery nutrition
Competition-day nutrition
As not much protein is stored in the body, it is important to eat
it regularly (at every mealtime) to help support body growth
and repair. Top low-fat protein sources include lean red meat,
chicken, turkey, fish and reduced-fat dairy products.
Fit in the favourable fats
Think of foundation nutrition as the rules to live by. Without
doing this, any fine-tuning just won’t make a difference. Here
are 10 rules to follow:
Fat often gets a bad press, but the often forgotten fats are the
essential fatty acids (EFAs). These are polyunsaturated fats
and they are called essential because they have to come from
the diet. The EFAs include the Omega-6 and Omega-3 types.
Omega-6 is found mainly in seeds and their oils (sunflower,
pumpkin, walnut, evening primrose) and the main source of
Omega-3 (often called fish oil) is in oily fish such as mackerel,
salmon, herring and sardines.
Eat regularly
Strengthen your bones
Regular eating will maintain energy levels and will help prevent mood swings, hunger and over- eating. Aim to eat something every three to four hours, and always start the day with
breakfast – no excuses! Breakfast doesn’t have to be complicated and it starts up your metabolism for the day ahead.
Your bones support your muscle mass so it’s essential they are
strong enough to do this. Calcium and vitamin D are among
the key nutrition contributors to bone health. Dairy foods, in
particular milk, yogurt and cheese, are among the best dietary
sources of calcium and should be included regularly (check out
the recommendations on this food group on pages 16-17).Vitamin D is needed to absorb calcium and our best source is sunshine – so getting some rays will do you good!
Eat it as nature intended
20
Protein power
For the majority of your food intake, choose the least processed
forms of food, particularly carbohydrates. Opt for wholegrain
carbohydrate foods e.g. wholegrain breakfast cereals, pastas,
rice, noodles, potatoes with skins which are packed with vitamins, minerals and fibre.
Keep it colourful
Fruit and vegetables are packed with vitamins and minerals.
Not only that but the strongly coloured ones (like berries, car-
The
Dairy Goodness
Timing of intake
Fuel and fluids
Competition
Training and recovery
Everyday eating and drinking
The foundation of performance nutrition
Breakfast doesn’t have to be
complicated and it starts up your
metabolism for the day ahead
rots, broccoli, tomatoes and oranges) contain valuable antioxidants. Include a range of various fruits and vegetables and aim
for five or more portions a day.
Hydrate yourself
Fluid is vital for life – in fact it makes up about 60% of your
body weight! Being dehydrated will decrease your performance
by negatively affecting your body’s cooling system (sweating).
Get into the habit of drinking throughout the day – not just
before, during and after training. You will need to aim for between 30ml and 50ml fluid for every kilogramme you weigh,
so work it out for your own body weight. Focus on water and
diluted fruit squash – don’t go overboard on sweet fizzy drinks
as your teeth will suffer.
Refuel to recover
In order to optimise the benefits of a training session, start the
recovery process and be ready for the next session, it is essential to get fuel and fluid in fast. Timing is important and getting
some carbohydrate, protein and fluid in as soon as the session
is over is as important as your cool down.
Be smart with supplements
The sports supplement industry is huge and there are lots of
promises made by supplement companies claiming all sorts of
performance benefits. There are so many out there that it is
difficult to work out which ones (if any) might be useful. Some
may help athletes meet their nutrition goals in different sporting circumstances, so if you plan on taking any, it is worthwhile
getting them checked out with a sports dietitian.
Get cooking
In a world of convenience, travel and life on the go, we often
rely on fast food and restaurants for our nourishment. Learn
to cook if you don’t already know how. The more you can prepare your own food, the more control you will have over what
is in the food you eat.
Ruth Wood-Martin MSc RD SEN is a Registered Dietitian and Sport
and Exercise Nutritionist and currently works as the Performance
Nutritionist with the Irish Rugby Football Union (IRFU)
21
The
Dairy Goodness
Easyeating
Recipes courtesy of
Breakfast
Celebrity chef, Kevin Dundon provides
hassle-free, inspiring recipes for every time of the day
Bacon, Scrambled Egg
and Tomato Bap
To Cook on the Pan
A delicious way to start your day! Serves 4
Ingredients
8 bacon rashers cooked | 4 eggs | 100ml milk | 1 tbsp butter
4 soft bread rolls | 4 tomatoes | Salt and pepper
Scrambled Egg
Beat the eggs in a bowl and add the milk.
Just before cooking the egg mixture, add seasoning as to your
taste. In a pan, melt the butter and add the beaten egg mix.
Cook over a moderate heat, continuously stirring with a wooden
spoon or spatula to ensure it doesn’t stick to the sides.
To serve
Slice the bap open, not quite cutting through and lightly butter
on both sides. Add the sliced tomato, two cooked rashers and top
with some scrambled egg – serve immediately.
Lunch
Cheesy Quesadillas
This is a delicious recipe to have to hand and all of the ingredients
are store cupboard essentials so your shopping list will be minimal.
Serves 2
Ingredients
Top Tip
If you wish, you could roll each wrap up in a cylindrical shape and
place in a baking dish and then bake like cannelloni.
Tortilla Wraps
The tomato compote is the perfect accompaniment and
adds something different to standard cheese and ham. Serves 4
Ingredients
4 tortilla wraps | 4 small slices ham | 100g cheddar cheese, grated
Salt and pepper | Compote: 8 tomatoes | 1 tsp dried herbs
1 tsp olive oil | 1 tsp red wine vinegar | 1 medium onion
Method
Begin by finely dicing the tomatoes and onion.
Heat a large saucepan with a little oil and add the diced
vegetables and sauté on a low heat for 3-5 minutes until they are
beginning to soften.
Add the red wine vinegar and herbs and simmer for a further 10–15
minutes. Lay each tortilla wrap on the chopping board.
Spread each tortilla with the tomato compote and then place a
slice of ham on top of that.
Top with some of the grated cheese and roll up tightly and secure.
Dinner
4 large tortilla wraps | 175g chedder cheese, grated | 1 red onion,
very finely diced | 1 bunch spring onions, chopped roughly | 2
tomatoes deseeded and diced | 4 mild rashers, cooked and diced
Chicken And Vegetable Gratin
From the store cupboard
The idea on a busy evening of taking a cooked dish out of the
freezer, allowing it to defrost and just popping it into the oven is
most appealing. Instant dinner and no wash up! Serves 4
Olive oil | Salt and pepper
Method
22
Heat the pan and pan-fry on both sides, again until the cheese is
melted. Alternatively you can cook these in their entirety – i.e. do
not cut into quarters.
Mix the cheese, bacon, red onion, tomato and spring onion
together. Season lightly with a little salt and pepper.
Lay the flour tortillas out on the work surface and divide the
cheese mixture between them. Place another tortilla wrap on top
of the mixture to make a sort of sandwich. Cut the quesadillas in
quarters and refrigerate for a couple of minutes to make sure that
they remain firm and not liable to lose their cheesy filling.
Ingredients
720g quality Irish chicken fillets, cut into chunks | 2 stick celery
sliced | 2 carrots peeled and cut into chunks | 75g broccoli broken
into florets | 1 medium onion, diced | 3 mushrooms, sliced
From the Store Cupboard
3 cloves garlic diced | 110ml chicken stock (optional)
Salt and pepper
The
Dairy Goodness
Gratin Topping
400g fresh breadcrumbs | 175g butter, melted | 2 sprigs fresh
parsley and thyme | 50g cheddar cheese, grated
White Sauce
25g butter | 25g flour | 600ml milk
Method
Begin by making the white sauce.
Put the milk in a saucepan and bring to the boil.
Melt the butter slowly in another small saucepan.
Add in the flour and mix until combined.
Cook this mixture on a low heat for two minutes to take the taste
of the flour away.
Gradually whisk in the boiling milk and continue to stir, especially
around the edges, until it comes to the boil again and then turn
the heat right down and cook on a low heat for 10-15 minutes.
Season the sauce with salt and pepper.
Chicken & Vegetable Mix
Place the carrots into a medium-sized saucepan and bring to the
boil. Reduce the heat and simmer until just tender. Strain off the
water and store until required.
Meanwhile, pan-fry the chicken, onions, mushrooms, leeks and
celery and diced garlic on a hot pan for 4-5 minutes.
Once the vegetables are cooked, add the white sauce together
with the blanched carrots and continue to cook over a low heat for
a further 10-12 minutes.
Stir in the chicken stock, to correct the consistency if you would
like a thinner stock.
Transfer the entire mixture to an oven-proof casserole dish and
cool slightly.
Gratin Topping
Preheat the oven to 190°C/375°F/Gas Mark 5.
Meanwhile, to make the topping, mix all the ingredients together.
Press this crumble topping mixture on top of the chicken and
vegetable mix.
This dish is now ready to go to the fridge, the oven or the freezer
(See Top Tip).
Bake for 30 minutes (longer if coming from the fridge) until the
crust is golden brown and the sauce is bubbling.
Top Tip
This dish can be frozen once it is well wrapped in the freezer.
However, it does need to be defrosted (overnight in the fridge)
before baking as per above.
Mild Vegetarian Curry
This is a delicious option – light and nutritious. Turn this recipe into
a meat curry by adding some leftover chicken or lamb.
Serves 2
Method
Heat a large pot with a little oil, add in the onion, thyme and garlic
and sweat gently for 3-4 minutes until softened.
Add the leeks, carrots, celery, mushrooms and potato and continue
to cook gently for a few minutes.
Next, add the flour and the curry powder and stir gently, ensuring
that all of the vegetables are coated with the spice mixture.
Pour in the stock and allow the mixture to come to the boil.
Reduce the heat and simmer for 10-12 minutes allowing the
vegetables to cook through.
Add in the broccoli, raisins and natural yogurt and continue to
cook for a further 6-7 minutes over a low heat until the broccoli is
just tender.
Cook the rice according to packet instructions and serve
immediately with the curry.
Top Tip
Feel free to use whatever vegetables you like in this recipe. I would
often add in mixed peppers, courgette or cauliflower. If you prefer
the curry with a more ‘sauce like’ consistency add extra yogurt,
stock or even canned coconut milk
DESSERT
Cold lemon souffle
Very simple, yet very effective. Serve sprinkled with some crushed
pistachio nuts for some added texture. Serves 2
Ingredients
3 gelatine sheets | 2 lemons | 3 medium eggs separated
cream whipped | 115g caster sugar
| 150ml
Method
Soak the gelatine sheets in some water to soften.
Place the egg yolks and sugar in a bowl and add the juice and
grated zest of the lemon.
Place the bowl over a pan of hot water on a medium heat, and
whisk until the mixture thickens and lightens in colour.
Add the gelatine to the lemon and egg mixture and remove from
the heat. Meanwhile, in a spotlessly clean bowl whisk the egg
whites until stiffly beaten.
In a separate bowl, whisk the cream lightly, (remove 2–3 tbsp
for serving), then fold the cream gently into the lemon and egg
custard. Stir gently then add the egg whites, combining by folding
in gently so as not to release the air.
Pour into the glasses so that the mixture is level with the top, the
place in the fridge to chill and set. When ready to serve, place the
glass on a serving plate, pipe a little cream onto the top of the
soufflé and add your garnish of lemon zest.
Ingredients
1 SuperValu Soup mix pack| 2 carrots peeled and cut into chunks
2 sticks of celery sliced thinly | 1 small leek sliced thinly
1 sprig of thyme | 1 onion cubed | 3 large mushrooms sliced
1 potato cubed | 75g broccoli broken into florets | 125g probiotic
natural yogurt | 175g easy cook long grain rice
From the Store Cupboard
Olive oil | 3 cloves garlic diced | 2 dsp mild curry powder
1 dst spn flour | 900ml water/vegetable stock | 25g raisins |
Salt and pepper
23
The
Dairy Goodness
With so much information
available today regarding food,
nutrition and health, it can be
confusing to distinguish fact from
fiction. The Good Life looks at
some common misconceptions
and offers straightforward advice
Low-fat milk
The concern:
Consumers choosing low-fat milk are
often concerned that reducing the
fat content of milk also reduces its
nutritional value.
The advice:
Differences in the nutrient content
of low-fat milk, as opposed to whole
milk, are minimal. Apart from the
reduced fat and energy content, there
is little nutritional difference between
the low-fat milk options and whole
milk. In fact, skimmed, semi-skimmed
and whole milk are each considered
a source of protein, calcium, vitamins
B12 and B2, and iodine.
Check out the NDC website
www.ndc.ie for the nutrition
composition of the different types
of milk.
Take-home thoughts:
Your choice of milk may be influenced
by preference of taste and other
lifestyle choices, but age is also an
important factor. For parents, key
points to note are that cow’s milk
should not be introduced as a drink
until your child is 12 months of age,
after which whole milk is suitable
(small amounts of whole milk can be
used from the age of six months in
the preparation of food).
From the age of two years, and when
the child is consuming a mixed, varied
diet, low-fat milk can be introduced
into the diet – but skimmed milk,
specifically, is not suitable for children
under five years.
24
Mixed
Apart from the
reduced fat and
energy content,
there is little
nutritional difference
between the low-fat
milk options and
whole milk
Dairy and weight
management
The concern:
Some people choose to limit, or even
cut out dairy foods from their diet
when ‘watching their weight’.
The advice:
The relationship between dairy
foods and body weight is often
misunderstood and it is important
to remember that, even though
weight loss diets should result in
reduced energy intakes relative to
requirements, the diet should still
provide sufficient nutrients to meet
your needs. In other words, weight
loss diets should remain ‘balanced’
and adhere to healthy eating
guidelines.
Paula Mee, Independent Dietitian,
explains that “most people will find
that making just a few small changes
to their diet could make a really big
difference to their health now, but
also in the future as they age. Fad
diets are to be avoided and the only
effective approach for successful
weight loss that lasts is to adopt
a healthier lifestyle i.e., a healthy,
balanced diet and regular physical
activity. “You still have to achieve your
recommended intakes of nutrients
when you are trying to lose weight.
Don’t go ditching dairy for weight
loss! In the current climate, more
and more families are appreciating
traditional produce like milk, yogurt
and cheese for their nutritional values,
as well as their versatility for meals,
baking and snacks.”
Take-home thoughts:
Paula highlights that Irish whole milk
is typically standardised at just 3.5
per cent fat, while low-fat or semiskimmed milk is no more than 1.8
per cent fat and skimmed milk has
no more than 0.5 per cent fat. “With
such a wide range of milk, yogurt
and cheese varieties in the shops,
including many lower-fat options,
dairy can easily be included as part of
a balanced diet and healthy lifestyle,”
she says.
Allergy and
intolerance
The concern:
The difference between cow’s milk
allergy and lactose intolerance can
cause confusion, with many believing
that these are the same thing. In
fact, cow’s milk allergy and lactose
intolerance are two very distinct
conditions with different causes and
different treatment and management
approaches.
The
Dairy Goodness
messages?
“You still have to achieve your
recommended intakes of nutrients
when you are trying to lose weight.”
The advice:
As with all food allergies, cow’s milk
allergy results from an abnormal
immunological response to a food.
Management involves the elimination
of cow’s milk from the diet. While the
prevalence of cow’s milk allergy is
highest in early childhood, prognosis
is good with considerable remission
rates reported. Lactose intolerance,
on the other hand, is a non-allergic
food hypersensitivity and does not
involve the immune system. This
condition stems from varying levels
of deficiency of the enzyme lactase,
leading to the reduced ability to
digest lactose – the primary sugar
naturally present in cow’s milk.
Management of lactose intolerance
depends on the level of lactase
activity, and complete avoidance of
dairy may not be necessary.
Take-home thoughts:
In the case of both cow’s milk
allergy and lactose intolerance,
accurate diagnosis by a qualified
healthcare professional is crucial,
as well as complying with their
recommended professional advice
and management.
Why dairy matters
Calcium is needed for normal
growth and development of bone
in children. In fact, it is thought
that about half an adult’s bone
mass is laid down during the short
timeframe of adolescence. The ‘milk,
yogurt and cheese’ food group is an
important source of calcium in the
Irish diet. However, it is important
to realise that this food group
provides a range of other nutrients
in addition to calcium, and plays a
significant role in a balanced diet
beyond childhood and the teenage
years. The Department of Health’s
Food Pyramid (see pages 16-17),
which is aimed at adults and children
over five years of age, recommends
three servings from the ‘milk, yogurt
and cheese’ food group each day,
as part of a balanced diet and
healthy lifestyle, increasing to five
daily servings between the ages of
9-18 years due to the importance
of calcium during this life stage.
Examples of one serving include
200ml of milk, 125ml of yogurt or
25g of cheddar-type cheese, with
low-fat varieties encouraged.
“It is thought that
about half an adult’s
bone mass is laid
down during the
short timeframe of
adolescence.”
25
The
Dairy Goodness
Cream of the
crop in Cavan
Cavan farmers David and Kathleen
Cassidy have been milking cows
for over 20 years. Last year, their
hard work and dedication was
recognised when they won top
prize in the NDC & Kerrygold
Quality Milk Awards
“The farm was
handed over to me
at a very young age.
It was a big step for
my father to take but
it allowed me to do
what I wanted to do.”
26
The Cassidy family farm near
Lisnagar, Cootehill, Co. Cavan, is
home to David and Kathleen Cassidy
and their four children. David’s father,
Peter, set up the original farm and
starting dairying in the 1960s. David
took over the running of the farm
at just 20 years of age when his
father retired in 1984. He describes
this as a very big step at that age,
however, his father continued to work
alongside him and give him guidance
up until he passed away aged 93.
“The farm was handed over to me at
a very young age. It was a big step
for my father to take but it allowed
me to do what I wanted to do. Dad
worked along with me after that. He
gave his advice, but let me have the
final say.”
David contrasts this foresight of
his father’s with what he sees as
one of the biggest issues for many
farmers today: the age at which they
eventually inherit their farms. “There
is no use in getting your hands on
a farm when you’re 40 and I think
that’s what turns a lot of young
people away from farming – they
cannot do their own thing,” he says.
Helping out
David, who is now 48, says two of
his sons are interested in taking over
the farm, and he sees a partnership
with one or both of them as a strong
possibility for the future. This is very
much a family farm and everybody
helps out. Kathleen, who is from the
nearby town of Cootehill, exchanged
the pleasures of town life for wellies
and has been happy to help David
around the farm since the couple
married. At the time, he was 22
and she was 20 years of age. “I got
involved in farming from day one
and I loved it. The only thing that
might get to me from time to time is
the quietness and the lack of lights
in the countryside! But back then,
when you walked from the house to
the yard at night, it was in complete
darkness, there were no lights.” With
four children, Kathleen says she
wouldn’t swap raising her family on
a farm for anything. “It’s so healthy,
they are out in the fresh air so much,
and helping out on the farm from a
young age.”
The
Dairy Goodness
Herd care
Milking cows means an early start
on the farm, with the family up
from 6.30am. With milking at 7am,
the cows have to be brought in
beforehand, and then milking takes
an hour and a half. The boys help out
in the morning, and in the evening
when the cows are milked again.
The original farm was 60 acres
and David bought an additional 32
acres six years ago. He also has land
rented and under lease, bringing
the total farmland to 150 acres with
90 acres used for grazing the dairy
herd. David has 80 cows in the herd
and is milking about 60 cows at
the moment. He would like to grow
and expand the herd in the future.
The herd has calves twice a year –
usually in autumn and spring. David
tries to keep the cows out grazing on
grass for as long as possible. Animal
health and the quality of cows on the
farm is very important to David. He
also sells some animals each year and
his reputation as a farmer of quality
means David has regular customers
who return each year. “There is no
need to travel to shows or sales,”
he explains.
A herd for all seasons
The farm has a winter milk contract
with Glanbia, which means they
supply milk all year. Not all dairy
farmers do this, as cows dry off for
a couple of months. Ensuring their
herd of cows supplies milk constantly
requires careful management – when
some cows are drying off, others are
still producing milk.
The Cassidys are among the select
farmers who produce milk that is
used in Baileys Irish Cream. David
credits his father with being the
pioneer in this regard, as he was
one of the first farmers to supply
directly to Baileys when the iconic
brand began production in the 1970s.
Needless to say, the brand demands
a particularly high standard of milk
quality and keeping the herd in the
prime of its health is key to delivering
an excellent product.
The Cassidys are
among the select
farmers who produce
milk that is used in
Baileys Irish Cream
Investment
David's herd is a full pedigree herd
under the name of ‘Liscoppen’ with
a mixture of Holstein and British
Friesian cows. He breeds all of his
own animals and has a 'closed herd'
to protect herd health, meaning he
does not buy in outside stock.
The addition of a new milking parlour
in 1998 has helped immensely in the
family enjoying a better work/life
balance. “The move helped in terms
of time and gave us a lot of flexibility.
Essentially, it’s freed up time to do
other things.”
Recognition
The excellence of Irish dairy farming
is highlighted annually through
the NDC & Kerrygold Quality Milk
Awards. The national competition
invites dairy co-operatives
throughout the Republic of Ireland to
nominate their top dairy farmers for
the title.
Top quality milk is at the heart of
the awards, but the competition also
takes on board the broader aspects
of excellence in contemporary
dairy farming – such as animal
welfare, care of the environment and
sustainability. When the Cassidys
held the trophy in their hands, it
was recognition of a commitment to
excellence that is set to continue for
generations to come.
27
The
Dairy Goodness
Comedian Dermot Whelan at the NDC Milk
It Advertising Awards in 2012
How do you get the
message of healthy
eating out to young
people? How about by
asking young people
themselves to take the
lead? The Good Life
reports on the cuttingedge campaigns that are
being created by Irish
schoolchildren
Milkingit
Milking
Parents and educators often worry
about the power and influence
of advertising on children and
teenagers – so how about putting
some of that power in young
hands for a change? The NDC Milk
It Advertising Awards aim to do
exactly that. Since the competition
was launched in 2011, it has proved
hugely successful in empowering
young people to take the message
of healthy eating to their peers. Milk
It invites second-level students at
junior and senior level to take on the
role of advertising executives in their
own schools, with no shortage of
innovative insights and smart ideas
as a result.
Peer to peer
28
The NDC Milk It Advertising Awards
challenge students to come together
in small teams and create advertising
campaigns that encourage their
peers to meet their recommended
daily intake from the ‘milk, yogurt
and cheese’ food group. This
approach is quite deliberate," Zoë
Kavanagh, Chief Executive of the
NDC explains. "Irish research shows
that 42% of Irish teenage girls and
First-year students from Templeogue College, Dublin, (left to right) Luke Feely, Rory Fleming and Eoin Feighan, who took part in the
2012 national finals of the NDC Milk It Awards. Picture by Marc O’Sullivan
23% of Irish teenage boys have
insufficient calcium intakes, which is
a worrying trend because these years
are particularly important in terms
of bone health. Consequently, five
servings from the ‘milk, yogurt and
cheese’ food group, as opposed to
three servings, are recommended for
those aged 9-18 years."
A total of 319 school teams from
across the country competed to
be part of the 2013 awards, with
teams involving 1,476 secondary
school students actively preparing
campaign outlines. From this, 100
teams were selected to develop fullscale marketing campaigns. In May,
the overall winners will be announced
and, with excitement building, Zoë
says that the rewards can be seen
not just in terms of the immediate
accolades but the long-term benefits
for everyone involved. "We intend
for the NDC Milk It Awards to
support tremendous learnings – from
the challenge and excitement of
developing an advertising campaign;
to sharing knowledge on the role that
milk and dairy products can play as
part of a balanced diet and healthy
lifestyle for teenagers," she says.
The
The 2012 overall winners 3 Diamond are (left to
right) Katie Kelly, Sarah Talukdar, Keeva Byrne,
teacher Carol Ann O'Gorman,Susie Naughton,
Orna Phelan and Maeriel Benedicto
Dairy Goodness
Milk It
winners
bring
lessons
to life
l
o
o
h
c
s
l
o
o
C
Carol-Ann O’Gorman mentored the team of Junior
Cert students, aged just 15 to 16, from Dominican
College, Sion Hill, Blackrock, who were the overall
winners of last year’s NDC Milk It Awards.
She talks to The Good Life about the educational
benefits of participation
Participation in the NDC Milk It Awards was fun and informative both for the overall winners, 3 Diamond, and their English
teacher and mentor for the competition, Carol-Ann O’Gorman.
She recalls: “Participants had a very clear brief about what they
had to accomplish to win the competition, which was directly
relevant to our English studies. It gave the team the opportunity to explore the practical realities of media which they had
already been studying in terms of theory and underlying principles.”
Team work
The task the Sion Hill team had to carry out was to devise an
innovative ad campaign for milk: “Looking at the project as a
teacher, it was exciting to watch the six students define their
specific roles, such as copywriter and creative director, and then
work together effectively as a team.” The advertising campaign
the team delivered centred around an edgy and contemporary
poster concept and the slogan ‘looking good, feeling good’. The
campaign also included a promotional ‘Dairy Day’ lunchtime
event at our school, organised by the girls.
“They learned about the dynamics and realities of work, how to
meet the requirements of a brief, how to cope with deadlines
and so on. In particular, I believe it honed the girls’ research
skills and helped them develop useful disciplines such as thoroughness and attention to detail.”
The competition blended well with Carol-Ann’s teaching plan:
“By its nature, individual teachers could approach the competi-
tion from whatever perspective was appropriate to their subjects. It could be addressed from a home economics or arts perspective, for instance. It was natural that I approached it from
an English teacher’s perspective and I found that it complemented the work we were doing as a class in the Media Studies
module for the Junior Cert, which meant the team was familiar
with the issues involved and eager to put what they’d learned
into practice. It allowed the team to tease out all kinds of issues
around advertising such as communicating messages, targeting
particular audiences, the reasons for choosing particular media,
the thinking behind product placement and much more.”
Learnings for all
The nature of the work, such as creating slogans, allowed the
students to be creative in a practical context and Carol-Ann explains she was able to use the team’s work on the ad campaign
as a study tool for all the students, as it integrated naturally
into the schedule of the wider class and it meant that everyone could learn from the project. The team had two months
to complete their entry and the finals took place in May, just
as exams were looming. Given that the competition was structured across two categories, junior and senior, Carol-Ann was
particularly proud of the team’s success as Junior Cert students
in succeeding, not only in their own category, but also in winning the overall award. The girls’ commitment and work rate,
as well as the invention they showed in devising their concept
was impressive. “It just goes to prove the truth of the old saying, ‘if you want something done, ask a busy person’. They did
whatever it took to get the project completed, including working during their breaks and in their free time outside school.”
29
The
Dairy Goodness
Milk:
sports nutrition research
Did you know that numerous scientific studies are evaluating the
potential for milk within the sports nutrition arena?
There are a number of specific research areas focusing on the
role of milk, milk components and milk-based products in relation
to sports. In the UK, for example, research from Loughborough
University reports on the effectiveness of skimmed milk as
a rehydration drink after exercise, while researchers from
Northumbria University are investigating the role of milk and milkbased products in reducing exercise-induced muscle damage.
Another focus of research is the potential of chocolate milk as a
post-exercise recovery aid following endurance exercise. And, as
milk is a source of protein, research studies are also investigating
the role of dairy/dairy protein in muscle adaptations to exercise.
From a practical perspective, milk is readily available, convenient
and inexpensive.
Whey to go
Innovative new products aimed at the sports
nutrition market look set to be an increasing part of
Ireland's dairy output.
Dairy products and ingredients collectively
represent almost a third of Ireland’s food exports
and were worth €2.66 billion in 2012. In 2012,
Glanbia, one of Ireland’s leading milk processors,
opened a new €21 million Whey Protein Isolate
(WPI) plant at its Ballyragget facility in Co.
Kilkenny. Derived from milk through a sustained
process of distillation, WPI is 90% protein, 0.3% fat
30
and virtually free of cholesterol. The company says
the investment in its WPI plant is in response to
growing global customer demand for what is
the purest and most digestible form of dairy
protein available.
Typical applications range from sports/
performance nutrition to high-end clinical and
infant nutritional formulations. Another area of
huge potential is clinical nutrition, while there is
also considerable interest in harnessing WPI to
offset the aging process.
Irish Cheddar. Goodness in every bite.
Fresh Irish Cheddar is delicious, nutritious and extremely versatile.
Why not try it as part of a sandwich, as a snack on its own
or as a tasty addition to many meals?
The fact that it’s a rich source of calcium and protein makes it
even more appealing!
BRYAN CULLEN
ROB KEARNEY
DUBLIN FOOTBALLER
RUGBY IRELAND
EASKEY BRITTON
SURF LEGEND