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What’s your Milk Match? By Barbara Trunk, OSF Dietetic Intern Milk and milk alternatives not only have their own taste, they have their own nutrition content as well. Let’s take a look at the pros and cons of milk and some alternatives so you can find the one that best suits you! Skim or 1% Cow’s Milk: Cow’s milk is high in protein (8 grams per cup), low in fat, and a good source of calcium. It’s also the cheapest in price compared to milk alternatives. However, cow’s milk may not be enjoyed by those who are Lactose Intolerant. Soy Milk: Original soy milk is lactose free and high in protein (one cup has 6 grams). Soymilk is a complete protein, meaning it has all the amino acids our body is not able to make. However, it is higher in fat; one cup of Original Soy Milk has 4.5 grams of total fat. Look for “Light” soy milk for a lower-­‐fat version. Almond milk: Almond milk is lactose free and higher in calcium than regular milk; one cup has 382 mg! If you are looking for lower-­‐calorie options, original flavor Almond Milk has only 56 calories per cup. However, it is very low in protein; 1 cup only has 1 gram of protein. Rice milk: Rice milk is lactose free, great for anyone with a nut allergy, and a good source of calcium. However, rice milk has the most calories; there are 120 calories in one cup. Found your “Milk Match”? Now it’s time to incorporate it into your diet! Aside from drinking it alone, you can use it in recipes for foods such as oatmeal, soups, and smoothies. Check out the Awesome Almond Milk Oatmeal recipe on the next page! Awesome Almond Milk Oatmeal Prep/cook time: 10 minutes Ingredients: ½ cup quick cooking oats 1 cup unsweetened vanilla almond milk ½ tsp cinnamon 1 tbsp honey ½ banana, sliced Directions: 1. In a small saucepan, add the almond milk and bring to a boil. 2. Add the oatmeal and cinnamon to the saucepan. Cook for about 1 to 2 minutes, stirring occasionally. 3. Add oatmeal to serving bowl. Stir in honey and top with banana slices. 4. Makes one serving. Enjoy!
Nutrition Facts (1 cup serving): 321 Calories, 6g total fat (1g saturated fat), 0mg cholesterol, 137mg sodium, 63g total carbohydrate, 7g fiber, 7g protein Recipe Modifications: 1. Use additional toppings as desired. Other ideas include diced apples, dried fruit, chopped walnuts, granola, pomegranate seeds, shredded coconut, or light syrup. 2. This recipe can also be made in the microwave. Simply put ¾ cup unsweetened almond milk and ½ cup oats in a microwave safe bowl and heat for 1 ½-­‐ 2 minutes on high. Remove bowl, stir in honey and cinnamon, and top with banana slices. Note: you may need to use less almond milk if consistency is too thin. Source: http://www.laurainthekitchen.com/recipes/lauras-favorite-oatmeal-/