You Need More Milk and Milk Products in Your Life!
As an adult, you may think you need to drink less milk. The truth is you need this more than ever. Milk is a powerful source of protein that can help us during our daily routines. I think finding a balance in everything in life is so important. That’s why I enjoy using milk as a source of protein and fuel. Here are 7 reasons you need more milk in your life. So, go ahead and pour another glass!
It’s a great source of protein.
There are a lot of protein options out there, but milk is an excellent choice. Milk can help keep you strong and energized as you go throughout your day. Being strong is more than being physically strong, it’s about being in a good state of mind and having good overall health. It’s an easy way to have picky eaters get a serving of protein as well. I know when Mimi was younger, she didn’t want to eat as much meat but, she sure would enjoy milk, cheese, and yogurt.
Milk has the perfect nutrients.
Milk is a product that has the perfect nutrients that your body needs. It is fortified with vitamin D and has a natural source of 15 essential nutrients. For example, it has Vitamin A, B, B12, calcium, potassium, and magnesium to name just a few. Anytime you’re ingesting milk, you should know you’re helping your body get those key nutrients.
Milk has two types of protein.
I have already made the statement that milk has a lot of good protein in it. The good thing about this protein is that it comes in two-fold. Milk has 20% whey protein and 80% casein, both are high-quality proteins that help to support your body.
It’s easy to pour into a glass.
Whenever I’m hungry but don’t want to cook something up, I grab a glass of milk. With all the protein in a glass of milk, I know I’m helping my tummy stay fuller longer. Milk is a great snack option when you’re on the go or just want to enjoy something full of protein and other essential vitamins. It’s also a great base for smoothies and you can add your fave fruits, veggies, and seeds. When I’m on-the-go, I make a smoothie and it’s satiating.
Milk can help you lead a healthy lifestyle.
Did you know that milk can be an excellent tool for living a healthy lifestyle? That’s right! You don’t need to feel guilty about drinking milk as it’s an important part of a healthy lifestyle. The next time you grab for a glass of milk, know that you are packing your body full of protein. When I eat “clean”, I don’t skimp on the cheese, yogurt or milk. It’s a part of a balanced diet, so I have no guilt at all.
You can do so much with milk.
One thing I love about milk is that you can drink it by itself or you can use it to make a ton of recipes. Milk is a staple in a lot of recipes. Not to mention, just by drinking milk alone, you are doing so much good for your body. One glass of milk has 8 grams of protein, which is awesome. I have been making it a point to drink at least one glass of milk every day. It’s helping my body in more ways than I can imagine.
One of my favourite things is cheesecake.
We don’t have it as often as I’d like but, I LOVE it. In honor of making milk an everyday part of our routine, I decided to recreate Dairy Farmers of Canada’s Roasted Banana Mango Cheesecake Cups and let me tell you, they’re AMAZING. No baking is required and cottage cheese is used rather than cream cheese, you won’t believe how much these dessert cups taste like authentic cheesecake.
These Roasted Banana Mango Cheesecake Cups are perfect for the upcoming holidays too. Let me know what you think. Keep reading for the full recipe!
This recipe calls for easy and flavourful ingredients. Cottage cheese, greek yogurt, bananas, mango, lemon, cinnamon, nutmeg, vanilla, brown sugar, and graham cracker crumbs. The first thing you need to do is prepare the fruits. It’s super easy, you just cut the bananas and mango, add the cinnamon, nutmeg, and lemon and stir until all the fruit is covered. Place it on parchment paper and bake until browned. Let cool and set aside the pretties. About 8 pieces of banana and 12 mango pieces. I added a bit more banana to mine. They make the house smell so good!
Add a cup of cottage cheese, vanilla, brown sugar, and the remaining roasted banana and mango to a processor. Blend until smooth! Add yogurt and puree until smooth. Test it out for sweetness and you’re good to go.
Top and Enjoy!
Grab your graham cracker crumbs and spoon into bottom of 4 wide-mouth small mason jars or clear dessert dishes, dividing equally. I added a lot since my daughters love graham crackers. Spoon in cottage cheese mixture, then top with reserved roasted fruit. Serve right away or leave it in the fridge covered for up to a day. I love how they tasted the next day since they became more of a cheesecake consistency opposed to smooth. Preference, of course!
Roasted Banana Mango Cheesecake Cups
- 3/4 tsp 3 mL ground cinnamon, divided
- 1/4 tsp 1 mL ground nutmeg
- 1 tbsp 15 mL freshly squeezed lemon juice
- 2 bananas cut into thick 1-inch (2.5 cm) slices
- 1 ripe but firm mango cut into 3/4-inch (2 cm) chunks
- 1 tbsp 15 mL packed brown sugar
- 1 cup 250 mL Cottage cheese
- 1 tsp 5 mL vanilla extract
- 1 cup 250 mL plain Greek yogurt
- 1/2 cup 125 mL crumbled graham crackers (four 2-1/2-inch/6 cm square crackers)
- Preheat oven to 425 °F (220 °C). Line a rimmed baking sheet with parchment paper.
- In a medium bowl, combine 1/2 tsp (2 mL) of the cinnamon, nutmeg and lemon juice. Add bananas and mango; stir gently to coat fruit with spices. Spread out on prepared baking sheet.
- Roast for 10 to 15 minutes or until fruit is browned and soft, but still holds its shape. Let cool until just warm.
- Set 8 of the best looking banana slices and 12 of the best looking mango pieces aside for garnish.
- In a food processor or in a large, tall cup using an immersion blender, combine the remaining roasted banana and mango, brown sugar, Cottage cheese and vanilla; purée until smooth. Add yogurt and pulse until blended. Taste and add more sugar, if necessary; pulse to combine.
- In a small bowl, combine graham crackers with remaining cinnamon; spoon into bottom of 4 wide-mouth small mason jars or clear dessert dishes, dividing equally. Spoon in Cottage cheese mixture, then top with reserved roasted fruit. Serve immediately, or cover and refrigerate for up to 1 day before serving.
You want bananas and a mango that are ripe so they’re flavourful, but still firm, so they hold up to roasting. Buy a few bananas and a couple of mangos at different stages of ripeness a few days before you plan to make this recipe to make sure you can choose the best of the bunch.
If your fruit is sweet enough you shouldn’t need to add more sugar. Taste the puréed cottage cheese filling and decide if it needs a touch of sweetness to bring out the flavour; stir in 1 tsp (5 mL) sugar at a time, to taste, up to an additional 3 tsp (15 mL).
Get More Milk in Your Life!
As busy Canadians, we strive to stay as healthy as possible. Drinking milk is an excellent way to lead a healthy lifestyle. You’ll feel strong, energized, and ready to take on life!
How do you implement milk in your life?
Let me know, til then–cheers m’deres!
Note: This post is sponsored by Dairy Farmers of Canada. All thoughts and opinions are honest and my own.
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Nancy Polanco is a freelance journalist and editor of lifestyle blog Whispered Inspirations. A social media junkie, a travel-lover with insatiable wanderlust and an aficionado for fun gadgets, good eats, and entertainment. You can find her on Instagram and everywhere else under @WhispersInspire.