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
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.
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.
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.
These Roasted Banana Mango Cheesecake Cups are perfect for the upcoming holidays too. 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.
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 prettiest. 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!
While there is no baking required, and cottage cheese is used rather than cream cheese, you won’t believe how much these dessert cups taste like authentic cheesecake. Roasting the banana and mango intensifies their flavour and the spices add to the tropical taste.
- 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!
For more information visit Dairy Farmers of Canada.
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, lifestyle content creator, and editor of Whispered Inspirations. She is a proud Mom to Gabby and Michaela, and wife to Darasak. Having worked as part of a health care team for almost a decade, Nancy is happy to be back to her passion. She is a contributor to the Huffington Post, TODAY’s Parents, and an Oprah Magazine Brand Ambassador.