June is Dairy Month!

    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!

    No Mayo Egg salad

    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:

    1. 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.
    2. 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.
    3. 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, RDN, MBA