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Yogurt and milk

Saturday, January 18, 2020

For the past year, I have been increasing my consumption of yogurt and milk in a successful attempt to increase my bone density.

I don't care for the taste of either yogurt or milk, but I have discovered a few delicious way to include them both in my diet.

The only way I drink milk is when I mix it up with something else. Most of the time, that means I make a Banana Shake - a recipe I borrowed long time ago from Weight Watchers. (Of course you must like the taste of bananas.) The drink is made in the blender with milk, a banana, a couple of ice cubes, and a dash of vanilla. I sometimes use it as a dessert at the end of a day. All my grandkids ask for and love Grandma's Banana Shake.

Yogurt is something I eat more often. My standby breakfast these days is yogurt and granola. The granola that I use is Kind's Peanut Butter, because it has a high protein count. Breakfast must have protein for me to start the day off right. And nothing could be easier to prepare than just putting both ingredients into a cereal bowl.

One of my favorite snacks has always been chips and dip. (That used to be high calorie potato chips and a sour cream or cream cheese based dip.). These days, I like Taco Dip, which I make with powdered taco seasoning mixed in with yogurt. And now, I use real corn tortilla chips. I have to watch the serving size with the chips, but I can enjoy the dip to my heart's content - knowing that it is actually GOOD for me! (Somehow that makes everything taste even better!)

I use yogurt as a substitute for sour cream in any dish. And it usually works pretty well.
I put some yogurt in black bean soup the other day, and when we make tacos, a scoop of yogurt replaces the sour cream there too.
(There is a real trend toward Mexican food these days.)

The only yogurt I buy is plain - and I look for the brand where a one cup serving equals %50 of my calcium daily requirement. My brand is Cabot Greek yogurt with 22 grams of protein.
I never eat flavored yogurts with all the sugar (or sugar substitute).

And ... besides increasing my bone density, this new emphasis on milk and yogurt has resulted in less heartburn and acid stomach issues.

Overall, this has been a good diet change for me.

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