Milk is a great source of calcium, (which lowers blood pressure),magnesium, and potassium.
There are several benefits to drinking milk... here are some from Allrecipes.com - "Your heart--and your waistline--love it when you have a milk mustache. (So, of course, do your bones!) A growing stack of research proves that calcium and other minerals in milk help lower blood pressure by keeping arteries flexible and helping your kidneys flush pressure-boosting sodium out of your body. A glass of cold moo juice at lunch or a generous splash on your morning cereal could cut your risk of insulin resistance--a potent heart disease risk factor--by 71 percent and help you lose weight. How? Mayo Clinic researchers suspect that calcium "down-regulates" fat absorption by fat cells and "up-regulates" fat burning."
SWEET! I love milk. I was reading recently in "Prevention" that there is a secret weapon that will speed muscle repair after exercise (because of carbs and protein) - Chocolate Milk! Sip 8 ounces of the low-fat kind after you exercise. I actually take it a step further, and have a chocolate protein shake, but add low-fat milk instead of water. 2 tablespoons of chocolate milk mix adds 60 calories to your milk, but you really only need about 1 tablespoon to have a rich, yummy treat.
A few ways to add low-fat or fat-free milk to your diet:
1. Make hot cereals or low-sodium soups with milk instead of water
2. Have a cup of hot cocoa: add 1 cup of milk, 2 packets of sugar substitute and cocoa together and heat in a pan.
3. Make sugar-free instant pudding with low-fat or fat-free milk. Serve with berries.
4. Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with some lemon juice and rosemary for a light pasta sauce
5. Most fast food restaurants offer low-fat milk, so order that for your drive through treat.
Ok, so today I picked a pudding recipe to use our Super Food ingredient...
PUMPKIN PIE TARTLET
(A rich, guilt-free treat! Only 97 calories and 1 gram of fat.)
Ingredients
16 (2 1/2-inch) foil baking cups
Nonstick cooking spray
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 large egg whites
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1 (12 fluid ounce) can NESTLE® CARNATION® Evaporated Fat Free Milk
1 cup fat free whipped topping
12 small gingersnap cookies, broken into 1/4-inch pieces
Directions
Preheat oven to 350 degrees F. Place baking cups on baking sheet with sides. Spray each cup with cooking spray.
Combine sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Spoon 1/4 to 1/3 cup of mixture into each prepared cup.
Bake for 25 to 28 minutes or until knife inserted near centers comes out clean. Cool on baking sheet for 20 minutes. Refrigerate for at least 1 hour. Top each with whipped topping and gingersnap crumbs.
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