June is Dairy Month
By: Jacqueline Gomes, RDN, MBA
Celebrate Dairy month with milk, cheese and yogurt!
Dairy products are good sources of vitamin D and calcium – nutrients vital to good health.
- Vitamin D not only helps maintain blood calcium and phosphorus levels, it aids in the absorption of calcium to form and maintain strong bones.
- Recent studies show that vitamin D may also protect from osteoporosis, hypertension, cancer and several autoimmune diseases!
- Milk, milk contains an excellent source of protein – needed to build strong muscle and can support a healthy weight.
When choosing dairy like milk & yogurt, choose lower fat or fat free options when possible.
A fun way to enjoy dairy this month is with this delicious No Mayo Egg Salad!
No Mayo Spring Time Egg Salad
Replacing regular mayonnaise with non-fat Chobani Greek Yogurt will reduce the calories by 214 calories and fat by 28g of fat! – Making this a healthier alternative. Plus, the Greek yogurt gives us a boost of 15g additional protein!
Prep: 15 minutes
Makes: 3 (1 cup) Servings
Ingredients:
- 6 Land O’ Lakes large eggs
- 2/3 cup Chobani Plain Fat Free Greek Yogurt
- 1 ½ Tablespoons Dijon Mustard
- 4 Asparagus spears, rough ends removed
- 2 tablespoons minced red onion
- ¼ cup finely chopped cilantro
- 2 Tablespoons minced chives
- Salt & pepper
Directions:
- For the Eggs: Place eggs in a large pot of cold water and bring to a boil. Add in asparagus spears, cover pot and turn off heat. Let eggs sit for 8 minutes (see note). After 3 minutes, remove asparagus from pot, cover again to allow eggs to continue cooking.
- Remove eggs and place in an ice bath to cool. Once cool, peel eggs and cut into large chunks. Cut asparagus spears into 1 inch pieces.
- In a medium size bowl add Greek yogurt, mustard, red onion, cilantro and chives. Fold in chopped egg and asparagus, season with salt and pepper. Taste and adjust seasoning if needed.
Note: For soft cooked eggs, remove eggs from boiled water after 6 minutes, cook up to 12 minutes for a hard cooked egg.
Serve egg salad with crusty whole grain bread, on lettuce wraps or with crackers.
Nutrition Information for 1 cup:
187 Calories; 5g Carbohydrate; 18g Protein; 10g Fat; 344mg Sodium; 1g Fiber
Recipe by Jacqueline Gomes, MBA, RDN