cabotcheese.coop

Cabot CreameryCooperative presents:

Fall 2015 – Dairy 101

Cabot HealtHy you toolkit

Dear Supermarket RD:

Cabot’s farm family owners have been educating the public about dairy since our start in 1919 and now the Cabot Health Team is pleased to present our latest toolkit in partnership with American Dairy Association and Dairy Council to bring you back-to-basics with this Dairy 101 Toolkit.

This kit will arm you with valuable information about the health benefits of cheddar and Greek-style yogurt, dairy facts, lactose intolerance and more to help your consumers make smart and well-informed decisions when it comes to selecting dairy items.

Table of Contents:1. Dairy 101 Tips and Consumer Handout

2. Digital Content: Blog/Newsletter & Social Media Posts

3. In-store Demo Ideas

4. Recipes

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How to credit Cabot resources: You may make or order copies of the various resources and distribute them as you wish, including recipes, newsletter articles, social media posts, etc. We kindly ask that you credit Cabot Creamery Cooperative and ADADC by indicating “brought to you by Cabot Creamery Cooperative and the American Dairy Association and Dairy Council” or tag us @cabotcheese, @cabotRD, and @AmerDairyAssoc.

Survey Upon completion of your promotion or use of enclosed materials and content, we invite you to take a moment to help us plan future Healthy You Toolkits by completing a brief survey, which will be emailed to you directly.

We greatly appreciate your feedback!

To access past toolkits click here

Healthy Regards,

Sara Wing, RD Cabot Director of Wellness – Wellness & Food

Stacey Jackson, MS, RDN, CDN Nutrition Specialist

American Dairy Association and Dairy Council, Inc.

Michelle Barber, MA, RDN, CDN Nutrition Specialist

American Dairy Association and Dairy Council, Inc.

The following 2 pages along with the resources listed below can be reproduced* and distributed to consumers to support the value of dairy in the diet.

*You can request printed copies of the Cabot resources as well:

Cabot: https://www.cabotcheese.coop/health-professional-sample-request-form

cabotcheese.coop

Health Benefits of CheddarMeet your “everyday” cheese Light Cheddar!How light cheddar fits on your healthy plate...

Need Nutrition but

CHOOSE CHEDDAR

Nutrient Packed • Diet FriendlyLactose Free • Award Winning TasteCheese CAN be a choice!

Light cheddars fit into many diets and lifestyles:•Healthy Weight – Whether you are trying to lose a few pounds

or maintain your current weight, Cabot Sharp Light and Sharp Extra Light cheddars have fewer calories and less fat but are still protein packed.

• Lactose Free – Lactose intolerant dairy lovers, rejoice! When making cheddar, the whey (where most of the lactose is) is removed and the natural aging process breaks down any remaining lactose in the curd. So aged cheeses, like Cabot cheddars, contain zero grams of lactose.

•Heart Healthy – Need to keep your blood pressure in check? The DASH (Dietary Approaches to Stop Hypertension) Diet recommends eating 9 servings of fruit/vegetables and 3 lowfat dairy servings each day. And Cabot cheddars are lower in salt compared to many other brands.

•Gluten-Free – Milk is naturally gluten-free and any and all ingredients in Cabot dairy products are researched then verified to be gluten-free. So, cheddar is a nutritious and delicious food that people with gluten sensitivities can continue to enjoy.

• Low Sugar - If you are diabetic or simply want to reduce your sugar intake, Cabot cheddars contain no lactose (milk sugar) nor have any added sugars.

For more information on how Cabot cheese fits into your healthy lifestyle,

visit us at CAbotCheese.Coop or e-mail Sara Wing, Registered Dietitian, at

heAlthiNfo@CAbotCheese.Coop

DairyMilk, cheese, yogurt, calcium-fortified soy beverage•Aim for 3 servings a day and choose lowfat and fat-free options.

1 serving = 1 cup milk, 1 cup yogurt, 1 1/2 ounces or 1/3 cup shredded natural cheese

• If you have yogurt for breakfast, cheese at lunchtime and a glass of milk with dinner, you are well on your way to fulfilling your daily calcium needs.

Did you know? Cabot Sharp Extra Light is the only cheddar made from 1% lowfat milk!

FruitsRaw, cooked, canned, pureed or dried fruit, 100% fruit juice• Switch up your fruit and veggie intake by eating different

colored produce – in general, the darker the color, the more vitamins and minerals.

VegetablesRaw, cooked, frozen or canned vegetables, 100% vegetable juice•Try roasting or grilling vegetables, which brings out natural

rich flavor and sweetness.

• Fill up half of your plate with fruits & veggies at every meal.

GrainsBreads, dry & cooked cereals, pasta, rice, tortillas, grits or other grains•Make half of your grain choices whole grains for each meal.

•Expand your grain horizons by trying foods like quinoa, barley or whole wheat couscous.

ProteinMeat, poultry, fish, seafood, beans and peas, eggs, nuts and seeds•Eat more fish – aim for twice a week.

•Try a meatless meal (featuring beans or eggs) one day a week.

Grilled fish Taco

Visit our website for this delicious recipe

New Englanders have enjoyed the cheese produced by their

neighbors at Cabot, a farmer-owned cooperative. Now the cheddar made

famous in Vermont and honored throughout the world is

available in your neighborhood.

for geNerAtioNs,

CraveFlavor? Meet your “everyday” cheese

Light Cheddar!How light cheddar fits on your healthy plate...

Need Nutrition but

CHOOSE CHEDDAR

Nutrient Packed • Diet FriendlyLactose Free • Award Winning TasteCheese CAN be a choice!

Light cheddars fit into many diets and lifestyles:•Healthy Weight – Whether you are trying to lose a few pounds

or maintain your current weight, Cabot Sharp Light and Sharp Extra Light cheddars have fewer calories and less fat but are still protein packed.

• Lactose Free – Lactose intolerant dairy lovers, rejoice! When making cheddar, the whey (where most of the lactose is) is removed and the natural aging process breaks down any remaining lactose in the curd. So aged cheeses, like Cabot cheddars, contain zero grams of lactose.

•Heart Healthy – Need to keep your blood pressure in check? The DASH (Dietary Approaches to Stop Hypertension) Diet recommends eating 9 servings of fruit/vegetables and 3 lowfat dairy servings each day. And Cabot cheddars are lower in salt compared to many other brands.

•Gluten-Free – Milk is naturally gluten-free and any and all ingredients in Cabot dairy products are researched then verified to be gluten-free. So, cheddar is a nutritious and delicious food that people with gluten sensitivities can continue to enjoy.

• Low Sugar - If you are diabetic or simply want to reduce your sugar intake, Cabot cheddars contain no lactose (milk sugar) nor have any added sugars.

For more information on how Cabot cheese fits into your healthy lifestyle,

visit us at CAbotCheese.Coop or e-mail Sara Wing, Registered Dietitian, at

heAlthiNfo@CAbotCheese.Coop

DairyMilk, cheese, yogurt, calcium-fortified soy beverage•Aim for 3 servings a day and choose lowfat and fat-free options.

1 serving = 1 cup milk, 1 cup yogurt, 1 1/2 ounces or 1/3 cup shredded natural cheese

• If you have yogurt for breakfast, cheese at lunchtime and a glass of milk with dinner, you are well on your way to fulfilling your daily calcium needs.

Did you know? Cabot Sharp Extra Light is the only cheddar made from 1% lowfat milk!

FruitsRaw, cooked, canned, pureed or dried fruit, 100% fruit juice• Switch up your fruit and veggie intake by eating different

colored produce – in general, the darker the color, the more vitamins and minerals.

VegetablesRaw, cooked, frozen or canned vegetables, 100% vegetable juice•Try roasting or grilling vegetables, which brings out natural

rich flavor and sweetness.

• Fill up half of your plate with fruits & veggies at every meal.

GrainsBreads, dry & cooked cereals, pasta, rice, tortillas, grits or other grains•Make half of your grain choices whole grains for each meal.

•Expand your grain horizons by trying foods like quinoa, barley or whole wheat couscous.

ProteinMeat, poultry, fish, seafood, beans and peas, eggs, nuts and seeds•Eat more fish – aim for twice a week.

•Try a meatless meal (featuring beans or eggs) one day a week.

Grilled fish Taco

Visit our website for this delicious recipe

New Englanders have enjoyed the cheese produced by their

neighbors at Cabot, a farmer-owned cooperative. Now the cheddar made

famous in Vermont and honored throughout the world is

available in your neighborhood.

for geNerAtioNs,

CraveFlavor?

www.adadc.com

Developed by

its nutrients offer health benefitsCheese can help fill nutrient gaps

• Cheese can provide calcium for people who don’t meet daily recommendations and risk poor bone health.

• Cheese also provides protein, phosphorus, vitamin A and zinc to the U.S. diet.1

• Cheese not only tastes great, it’s a convenient, portable and versatile food. When paired with fruits, vegetables and whole grains, it may help people eat more of these recommended food groups, including dairy.

Nutrient provided by cheese: NUTRIENT’S ROLE IN THE BODY:

Calcium Helps build and maintain strong bones and teeth; also important for nerves, muscle contraction and blood clotting.

Phosphorus Helps strengthen bones and generate energy in the body’s cells.

Protein Builds and repairs tissues in the body while helping to balance fluids, transport nutrients and aid in muscle contraction.

Vitamin A Helps maintain normal vision, skin and immune system; also important for bone growth.

Zinc Supports the immune system, wound healing and ability to smell and taste.

Cheese provides only 5% of the calories in the U.S. diet, but also:1

Calcium 21%

Phosphorus 11%

Protein 9%

Vitamin A 9%

Zinc 8%

3/2012

Lactose Intolerant? Enjoy Dairy Again with These Tips

• Drink milk with meals or snacks. Milk is more easily tolerated when mixed with other foods.

• Eat yogurt with active cultures. The friendly bacteria in yogurt helps you digest the lactose.

• Eat aged cheeses – they contain little or no lactose – like Colby, Jack, Swiss, Parmesan and, of course, Cheddar.

Dairy foods provide important nutrients such as calcium, protein, riboflavin and phosphorus. Eating 3 servings of dairy foods every day is the easiest way to get calcium into your diet.

Because in the cheese-making process, the whey (where most of the lactose is) is separated out from the curd in the milk, and natural aging breaks down any remaining lactose. So aged cheeses, like cheddar, contain zero grams of lactose.

c a b ot c h e e s e . c o o p

c h e d d a r c h e e s e i s

Even if you are lactose-intolerant, you can eat aged cheddar cheese.

Why?

For more info on how Cabot Cheese fits into your healthy lifestyle, visit us at

c a b ot c h e e s e . c o o p

1 pound ground beef chuck

½ cup chopped onion

½ cup chopped green bell pepper

1 (15-ounce) can kidney beans, drained

1 (14 ½-ounce) can Mexican-style stewed tomatoes

Cooking Spray

1 (16-ounce) tube prepared polenta*, cut into 1/4-inch-thick slices

4 ounces Cabot Sharp Light Cheddar, grated (about 1 cup)

Chopped fresh cilantro or parsley (optional)

1 In large skillet over medium-high heat, combine ground beef,

onion and bell pepper; cook until beef is browned, about 5 minutes,

breaking it up with spoon. Drain well. Stir in beans and tomatoes

and cook, stirring occasionally, until mixture is thickened, about 10

minutes longer. 2 Preheat oven to 375°F. 3 Coat 1 1/2-quart baking

dish with cooking spray. Line bottom and sides of dish with some of

polenta slices, leaving enough to cover top. Spoon in beef mixture,

then sprinkle with cheese. Top with remaining polenta slices. 4 Bake

for 25 minutes, or until lightly browned and bubbly. Let stand for 10

minutes before serving. Sprinkle with cilantro or parsley, if desired.* Find prepared polenta in produce section of supermarket.

Tamale Skillet Supper (makes 6 servings)

Come be social with us! @CabotRD

©2013 NATIONAL DAIRY COUNCIL®

As a parent, you try your best to keep your children healthy, which isn’t always easy. Today, with new information about lactose intolerance, making sure your child is getting adequate nutrition during his or her growing years is easier than ever.

A

According to the 2010 Dietary Guidelines

for Americans, “Moderate evidence

shows that the intake of milk and

milk products is linked to

improved bonehealth, especially

in children and adolescents.”2

Lactose Intolerance Your Child&It’s helpful to know that lactose intolerance is less common in young children than adults,even in minority populations. And, studies show that people who have trouble digestinglactose can usually still enjoy dairy foods.1 This is good news for you and your child! For children, the important benefits of calcium and vitamin D have long been recognized.Naturally calcium-rich milk, both regular and lactose-free, fortified with vitamin D is one of the most readily accessible sources of these bone-building nutrients.1

What is lactose intolerance?QLactose intolerance is one type of food sensitivity. People who are lactose intolerant don’t have enough lactase, the enzyme that breaks down the natural sugar found in milk, lactose.

Most children with lactase deficiency do not experience symptoms until late-adolescence or adulthood.

Symptoms of intolerance may include gas, bloating, stomach cramps and diarrhea. If your young child is experiencing symptoms, there may be an underlying medical cause, so it is important to visit your doctor.

A

How do I know if my child islactose intolerant?QIf you suspect your child has lactose intolerance, discuss it with his/her doctor. If the diagnosis is lactose intolerance, your child will most likely still be able to consume dairy products, which are important for bone health and overall growth. In fact, the American Academy of Pediatrics (AAP) recommends children with lactose intolerance still consume dairy foods in order to get calcium, vitamin D, protein and other nutrients essential for bone health and overall growth.3

Choose low-fat and fat-free dairy first.

Healthy Kitchen Helper

Pantry essentials & tips for fast, healthy & tasty eating

c a b ot c h e e s e . c o o p

PantryA well-stocked pantry helps make healthy breakfast, lunch and dinner a no-brainer while giving a variety of meal options to your menu planning. Here are some must-haves:

RefrigeratorSince foods that need to be refrigerated have a shorter shelf life, it’s important to know what is really necessary so you don’t waste money or food. Here are some smart staples:

FreezerMore than ever, the freezer is an essential tool to healthy eating in an “on-the-go” world. In addition to extra homemade meals and leftovers, keeping these foods on hand will come in handy for last minute schedule changes or when you missed that last grocery store trip:

Kitchen ToolsWhen it comes to healthy cooking, your kitchen equipment is just as important as the food you are preparing. You don’t need a bunch of expensive gadgets – here are the basics:

ProTeinEggs or egg substituteLow sodium, lean sandwich meats (turkey, ham, roast beef)

DAirYLowfat or fat-free milkCabot Greek-Style lowfat yogurtCabot Cheddar cheese including light and flavored varieties, and Cabot Snacking minis

ProDuCeFresh, cleaned fruit & vegetablesDark leafy salad greens (Romaine lettuce, spinach, arugula)Fresh herbs (parsley, basil, cilantro, mint)

ConDimenTS/BAKing gooDSReduced sodium ketchupReduced sodium soy sauceMustard Lemon juice

grAinSWhole wheat pastas Brown riceQuinoaWhole wheat couscousBarleyOatmealWhole grain breakfast cerealWhole wheat tortillasWhole wheat flour CAnneD & jArreD gooDSLow sodium beans (black, pinto, kidney, chickpeas)

Tuna or salmon, packed in waterLow sodium tomatoes, tomato sauce & tomato pasteLow sodium chicken, vegetable & beef brothsUnsweetened applesauce

FATSCanola oilOlive oilNut or seed butters (peanut, almond, sunflower)Nuts (peanuts, walnuts, almonds, pistachios)

ConDimenTSSaltPepperVinegar (cider, wine, balsamic)Dried herbs & spicesGarlicOnions

ProTeinFish filletsChicken breastsExtra lean ground meat or turkey

ProDuCeFrozen vegetables Frozen fruit

grAinSWhole wheat breadWhole wheat English muffinsWhole wheat pizza dough

Measuring cupsMeasuring spoons10-inch and/or 12-inch skillet3 gallon stock potLarge saucepanChef’s knifeParing knife

Vegetable peelerPotato masherWooden spoonsSteamer basketPlastic cutting boards (different colors for produce & raw meats)Food storage containers

Zip closure bagsImmersion blender, blender or food processorSlow cooker

Keeping your kitchen filled with food staples and appropriate equipment is a key strategy to healthy cooking and eating.

Here we break down the essentials to help you prepare timely, nutritious, and delicious meals for you and your family.

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s o d i u m• Buy low sodium broths/soups, canned

beans, tomato sauces, and condiments

• Use fresh herbs, spices, and minced garlic for added zing

• Add a few splashes of vinegar or lemon juice to brighten dishes

• Roast lean meats and vegetables for rich, caramelized flavors

s u g a R• Add super ripe fruit in breakfasts, sauces,

or desserts – you’ll need less sugar

• Spices like cinnamon, ginger, nutmeg, and allspice intensify sweeteners in recipes

• Use chopped, unsweetened dried fruit like cherries, plums, or raisins for natural sweetness

• Cut back on sugar-sweetened drinks and add more nutrition to your day with low-fat milk and 100% fruit juice

Fat• Choose heart-healthy oils like olive,

canola, and peanut – a little goes a long way!

• Sauté, stir-fry, steam, or poach vegetables, meats, poultry, and fish

• Enjoy nuts and avocados as a filling snacks and ingredients

• Use smaller amounts of stronger cheddar like our Legacy Collection cheddars or choose reduced fat dairy products like Cabot’s Light and Extra Light cheddar

c a b o t c h e e s e . c o o p

Swap it!

Healthy Food SwapsLet’s face it – salt, sugar, and fat make food taste good. But there are wiser and healthier options among these ingredients that will still keep your taste buds happy. Here are some tips:

3

Social Media Content

facebook.com/cabot

@CabotRD, @cabotcheese

• What’s the weekly meal planning strategy at your house? We think “batch cooking” on the weekends is a great way to get ahead of the game. Cook in batches on the weekend and create “savings account meals” — foods like soups, casseroles or this chili — which can be frozen and used later in the week on nights when there’s no time to cook. cabotcheese.coop/recipes/sweet-and-spicy-mixed-bean-chili

• When making out your shopping list, be sure to plan for healthy snacks, too. Fresh fruit and cheese are quick and easy choices the entire family will enjoy. Not sure how the pair up the best tasting combo? Check out this Apple & Cheddar pairing guide cabotcheese.coop/pages/recipes/apple-and-cheddar.php

• Don’t let your best efforts for a healthy diet be sabotaged at lunch. Cabot Creamery Cooperative’s team of Registered Dietitians has developed a five-day meal plan that takes the guesswork out of eating nutritious lunches on the go while also offering simple and realistic breakfast, snack and dinner solutions. Take a peek: cabotcheese.coop/5-day-planners

• Let go of take out. Choose this quick and easy stir fry at home instead. cabotcheese.coop/recipes/chicken-apricot-and-cabot-cheddar-stirfry

• Grilled cheese is comfort food at it’s best… except when you add pear and then it’s even better! cabotcheese.coop/recipes/cheddar-pear-panini

• Give grilled chicken a spicy, creamy kick with this topping cabotcheese.coop/recipes/spicy-bbq-greek-yogurt-topping

• Good mornings get even better with a veggie scramble cabotcheese.coop/recipes/legacy-vegetable-scrambler

pinterest.com/cabotcheese

BREAKFASTIt’s known as the most important mealof the day. Start the day off right with abreakfast that includes dairy.

• Breakfast Sandwich – toast a whole-wheatEnglish muffin and top with an egg and reduced-fat cheese slice.

• Quick Smoothie – get out the blender and mix a splash offruit juice, frozen fruit, low-fat or fat-free yogurt and a fewice cubes.

• Morning Mocha – mix a cup of low-fat chocolate milk witha teaspoon of instant coffee.

• Swap It – substitute low-fat or fat-free milk for water whenpreparing oatmeal, hot chocolate or pancakes.

• Cheddar and Mushroom Breakfast Squares – a greatweekend breakfast (see recipe on next page).

• Yogurt Parfait – top low-fat or fat-free yogurt with fruit slicesand granola.

• Meal On-The-Go – grab a banana with peanut butter and acup of low-fat or fat-free milk.

LUNCHTry these lunch tips to get more dairy at mid-dayand help you get through the afternoon.

• Gourmet Grilled Cheese – start with thebasics (whole-wheat bread, reduced-fatAmerican cheese) and add avocado andtomato.

• Pizza Pita – top a whole-grain pita with pizza sauce,reduced-fat shredded cheese and your favorite toppings.

• Fiesta Tortilla – roll up your favorite toppings in a whole-graintortilla with reduced-fat cheese. Oh, what to choose? Salsa,lean meats, avocado, pepper, onions…

• Chicken Melt – melt a slice of reduced-fat Colby Jackcheese over chicken on an English muffin.

• Sandwich Heaven – choose multi-grain bread, spread onmustard and fill it with lean meats (such as turkey breast orroast beef), reduced-fat cheese, tomatoes and veggies.

• Quick Combo – have a glass of low-fat or fat-free milk witha favorite sandwich and piece of fruit and/or vegetables.

• Super Spud – try a baked potato with low-fat plain yogurt,reduced-fat shredded cheese, black pepper and your favoritesteamed veggies.

SNACKSSnacks can help boost your energybetween meals.

• Fun and Kid-Friendly – wrap pretzel rodswith reduced-fat Cheddar cheese.

• Chocolate Banana Milkshake – blend acup of low-fat chocolate milk, a banana and ice cubes.

• Pack It – low-fat or reduced-fat string cheese is quick,portable and fun.

• Strawberry Frozen Yogurt Squares – a welcome warm-weather treat (see recipe on next page).

• Baked Spinach Artichoke Yogurt Dip – an appetizereveryone will love (see recipe on next page).

• Dip It – cut up pieces of fruit and include low-fat or fat-freevanilla yogurt as a tasty dip.

• Chocolate Craving – enjoy an ice-cold glass of low-fat orfat-free chocolate milk.

• Yogurt-sicles – pour low-fat yogurt into small paper cups,insert small wooden sticks and freeze.

• Fruit-and-Cheese Kabobs – alternate slices of apple andreduced-fat cheese cubes on small wooden skewers.

DINNERDinner is a great time to reconnect asa family.

• Cheesy Chicken Crunchers – family-friendly and delicious (see recipe onnext page).

• Side Salad – top a tossed salad with reduced-fat zestyParmesan or creamy mozzarella.

• Make Your Own Pizza Party – use whole-wheat crust andtop with pizza sauce, part-skim mozzarella cheese andveggies.

• Garden Pasta Salad – combine cooked whole-wheat pasta,reduced-fat Cheddar cheese cubes, fresh chopped veggiesand low-fat Italian dressing.

• Amped Up Veggies – melt reduced-fat cheese on broccoli,cauliflower, carrots or peas.

• Sweet Ending – top angel food cake with low-fat cherry orvanilla yogurt.

• Visit www.nationaldairycouncil.org/recipes for more greatdinner recipes that include delicious dairy.

It is recommended that people 9 years and older consume 3 servings of low-fat or fat-free dairy every day. However, onaverage, people are consuming only about 2 servings of dairy a day.1 Here are 30 ways to incorporate more dairy into your diet.

One serving of dairy is: 1 cup (8 oz) of low-fat or fat-free milk, 1 cup (8 oz) low-fat or fat-free yogurt, 1.5 ounces reduced-fatnatural cheese (e.g. Cheddar), 2 ounces reduced-fat processed cheese (e.g. American), 1/3 cup reduced-fat shredded cheese.2

30DAYS OF

DAIRY30 Three daily servings of low-fat or fat-free milk and milk productsevery day as part of a healthy, balanced diet:

� Deliver important nutrients for a healthy body� Help promote bone health� Has been associated with reduced risk of certain diseases1

© 2011 NATIONAL DAIRY COUNCIL®@NtlDairyCouncil

www.facebook.com/nationaldairycouncil www.nationaldairycouncil.org

1 U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2010. 7th Edition,Washington, DC: U.S Government Printing Office, January 2011.2 U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. Choose MyPlate. 2011. Internet: http://www.choosemyplate.gov/foodgroups/dairy_counts.html. (accessed 2 June 2011).

Cheddar and Mushroom Breakfast SquaresMakes 9 Servings Prep Time: 20 min Cook Time: 60 min

Ingredients• 2 teaspoons butter• 2 cups sliced white button mushrooms• 1/2 cup sliced green onion, includinggreen tops

• 6 slices country-style whole-grain bread, cubed• 2 cups shredded, reduced-fatCheddar cheese

• 2 cups fat-free or low-fat milk• 2 cups egg substitute• 1 teaspoon red or green hot pepper sauce

Spray an 8 x 8-inch square glass or ceramic baking dish with cooking spray;set aside.

In a medium skillet over medium heat, melt butter and add mushrooms.Cook mushrooms about 5 minutes or until softened and brown at edges. Stirin green onion; set aside. Place 1/2 of the bread cubes in prepared bakingdish. Scatter 1/2 of the mushroom mixture and 1/2 of the cheese over breadcubes. Layer remaining bread cubes and mushroom mixture; set aside.

In a large bowl, beat milk, egg substitute and pepper sauce until wellblended. Pour milk mixture over bread cubes and top with the remainingcheese. Make ahead suggestion: cover dish with foil and refrigerate for 8-10hours before baking.

Preheat oven to 350 degrees Fahrenheit. Bake, covered for 45 minutes.Remove foil and bake an additional 15 minutes or until top is puffed up andcheese is browned at edges. Let cool for 5 minutes; cut into squares toserve. Note: Create your own variations by using other vegetables.

Recipe created by 3-Every-Day™ of Dairy.

Nutritional Facts: 210 Calories, 8g Fat, 4.5 g Saturated Fat, 20 mg Cholesterol, 310 mg Sodium,17 g Protein, 18 g Carbohydrates, 1 g Dietary Fiber, 30% Daily Value Calcium

© 2011 NATIONAL DAIRY COUNCIL®@NtlDairyCouncil

www.facebook.com/nationaldairycouncil www.nationaldairycouncil.org

Cheesy Chicken CrunchersMakes 6 Servings Prep Time: 30 min Cook Time: 25 min

Ingredients• 1 cup all-purpose flour• 4 egg whites• 1/2 cup reduced-fat milk• 1 1/2 cups cornflakes• 1 cup reduced-fat, shreddedCheddar cheese

• 6 chicken breast filets; cut into strips

Preheat oven to 375 degreesFahrenheit. Set up three bowls with thefollowing: 1) flour; 2) an egg-wash; made by beating the eggs andmilk together; 3) cornflakes mixed with cheese.

Coat a 13 x 9-inch baking pan with non-stick cooking spray. Dipchicken pieces in flour, then into the egg-wash, then roll in thecheesy-flakes mixture, coating the entire piece of chicken, and placeon the baking pan. Discard any unused cornflake mixture aftercoating chicken. Bake for 25 minutes, turning halfway through toensure even browning. Serve with ketchup or BBQ sauce, if desired.

Recipe created by Chef Jon Ashton of Orlando, Florida

Nutritional Facts: 320 Calories, 8 g Fat, 4 g Saturated Fat, 90 mg Cholesterol, 320 mgSodium, 37 g Protein, 24 g Carbohydrates, 1 g Dietary Fiber, 20% Daily Value Calcium

Baked Spinach Artichoke Yogurt DipMakes 8 Servings Prep Time: 10 min Cook Time: 20 min

Ingredients• 1 (14-ounce) can artichoke hearts, drainedand chopped

• 1 (10-ounce) package frozen choppedspinach, thawed and drained

• 1 (8-ounce) container low-fat plain yogurt• 1 cup shredded part-skim, low-moisturemozzarella cheese

• 1/4 cup chopped green onion• 1 garlic clove, minced• 2 tablespoons chopped red pepper

Combine all ingredients except red pepper and mix well. Pour mixture into1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheitfor 20-25 minutes, or until heated through, and sprinkle with red peppers.Serve with toasted whole-grain bread or crackers.

Recipe created by 3-Every-Day™ of Dairy

Nutritional Facts: 80 Calories, 3 g Fat, 2 g Saturated Fat, 10 mg Cholesterol, 220 mg Sodium,8 g Protein, 7 g Carbohydrates, 1 g Dietary Fiber, 20% Daily Value Calcium

Strawberry Frozen Yogurt SquaresMakes 9 Servings Prep Time: 10 min Freezer time: 8 hours

Ingredients• 1 cup crunchy wheat andbarley cereal

• 3 cups fat-free strawberry yogurt• 1 (10-ounce) bag frozenunsweetened strawberries (about2 1/2 cups)

• 1 cup fat-free sweetenedcondensed milk

• 1 cup light or fat-free whippedtopping (optional)

Line an 8x8-inch baking pan with foil. Sprinkle cereal evenly on thebottom of the pan; set aside.

Place yogurt, strawberries and condensed milk in a blender; coverand blend until smooth. Pour the mixture over top of cereal, gentlysmoothing yogurt mixture to edges of pan. Cover with foil (or plasticwrap) and freeze for 8 hours or until firm. Use edges of foil to loosenand remove from pan; let recipe thaw for 5 to 10 minutes. Cut intosquares, top with whipped topping, if desired, and serve.

Storage tip: Squares may be individually wrapped and frozen forsingle servings.Note: Create your own variations by using other flavor combinationsof yogurt and fruit.

Recipe created by 3-Every-Day™ of Dairy.

Nutritional Facts: 200 Calories, 0 g Fat, 0 g Saturated Fat, 5 mg Cholesterol, 150 mgSodium, 7 g Protein, 42 g Carbohydrates, 2 g Dietary Fiber, 20% Daily Value Calcium

30DAYS OF

DAIRY30 Three daily servings of low-fat or fat-free milk and milk productsevery day as part of a healthy, balanced diet:

� Deliver important nutrients for a healthy body� Help promote bone health� Has been associated with reduced risk of certain diseases1

2

Cheese – Its Nutrients Offer Health Benefits

Lactose Free Rack Card

30 Days of Dairy Tip Sheet

Lactose Intolerance and Your Child

Cabot Healthy Kitchen Helper

Lactose Intolerance Things To Know Tip Sheet

Dairy 101

present:and

Dairy 101Dairy is key to a healthy, balanced diet.

Dairy foods pack 9 essential nutrients and it’s health benefits are backed by science.

Milk, cheese, yogurt – 3 Servings a DayAim for 3 servings a day and choose lowfat and fat-free options.

1 serving = 1 cup milk, 1 cup yogurt, 1 1⁄2 ounces or 1⁄3 cup shredded natural cheese.

If you have yogurt for breakfast, cheese at lunchtime and a glass of milk with dinner, you are well on your way to fulfilling your daily calcium needs.

Did you know? Cabot Sharp Extra Light is the only cheddar made from 1% lowfat milk!

Dairy Storage TipsCheese StorageCabot cheese that is wax covered or stored within a vacuum-sealed bag inside the refrigerator is ideal. However, you can remove the original wrapper and re-wrap the cheese with plastic wrap, placing the wrapped cheese inside an airtight bag in the refrigerator. This will provide the best assurance of quality.

We don’t recommend freezing cheese. Freezing cheese compromises the texture, typically resulting in extreme crumbling. If you do choose to freeze, the flavor will not be affected and the cheese is still fine for eating and cooking.

Cheese Sweating?It’s common for some moisture to develop inside the package of naturally produced cheese as a result of the aging process, known as “synerisis”. The proteins in the cheese are merely releasing moisture, which does not affect the quality. In fact, the process allows the cheese to reach the next stage—the sharp crumbly texture we love! Simply wipe off excess moisture, wrap the cheese in fresh plastic wrap and store in the refrigerator.

Yogurt StorageIf the yogurt has been opened and refrigerated for a while, it may have a little watery separation; stir it together until smooth before measuring, especially when using for baking.

Milk StorageMilk is best kept at the back of the refrigerator – not in a door where temperatures can fluctuate too frequently. It should be stored at 40 degrees F or colder and can be enjoyed a few days past its sell-by date. Click here to find out how long milk lasts.

Tips for Cooking with DairyMeltingMild cheddars will melt easily and consistently, however, lowfat cheddars and sharper cheddars will melt well if first shredded or cut into strips and cooked over low heat.

Dairy – Farm to FridgeIt all starts with the freshest milk gathered from the cows of Cabot’s farm family owners, and several steps later, ends with the World’s Best Cheddar and other celebrated flavors crafted to please your taste buds…whether used in a favorite recipe or enjoyed all alone.

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Cheddar SharpnessAging is the only difference between mild and sharp cheddar. The longer cheese is aged naturally, the sharper and more pronounced the cheddar flavor becomes. Mild cheddar is generally aged for 2 to 3 months, whereas an Extra Sharp might be aged for as long as a year. Aged Cabot Cheddars, like Cabot Private Stock is aged for about 16 months and Vintage Choice for at least 2 years.

Greek-Style YogurtCabot Greek-Style Yogurt provides an easy and delicious way to add more protein & essential nutrients to your diet. With twice the protein of regular yogurt, it can be enjoyed as is or substituted in recipes. Cabot Greek-Style Yogurt is also an excellent source of vitamin D, which helps your body absorb calcium. Both are key nutrients in building and maintaining strong bones.

Lactose IntoleranceAged cheeses, such as Cabot’s naturally aged cheddar contain 0 grams of lactose. In fact, unlike many other dairy products, cheese in general is very low in lactose. Most contain less than 1 gram per serving and should not cause any lactose intolerance related symptoms.

Cooking with Greek-Style YogurtCreamy, tangy Greek-Style Yogurt make a great substitute for high-fat cream or sour cream in soups, sauces and stews. But heat can cause yogurt to separate, so whisk it in off the heat at the end, gently re-warming the dish over low heat if necessary, but not letting it simmer or boil. You can also add a little flour as you sauté ingredients, or whisk in some cornstarch that has been dissolved in liquid, which will give a slightly thicker and smoother result.

Entertaining with Dairy

Cheese Platter How-ToLiven up any food table with a simple cheese platter. Try displaying a variety of cheeses in a festive shape such as this Holiday Cheddar Star or Festive Cabot Cheddar Tree.

Simply cube about 30 evenly sized bites of cheese for each flavor and begin by arranging them in the outline of star shape on your platter. Arrange more cubes in lines to outline five triangles. Fill in center of each triangle with as many cubes as will fit, then top with second layer of cubes.

Tuck bay leaves or herbs into star. Cover and refrigerate until ready to serve. Fill center with nuts, olives or tomatoes.

Greek-Style YogurtUse Greek-Style yogurt in your favorite baking recipe to improve flavor and reduce calories. Greek-Style yogurt

is a perfect alternative for dips and spreads that typically use heavier ingredients.

Use our Substitution Guide to learn more about using Greek-Style yogurt in place of other higher-calorie, higher-fat ingredients such as sour cream or heavy cream.

For a healthier dessert option, try a deliciously satisfying Chocolate-Yogurt Pudding. It also makes a great dip for pretzels or as a topping for fresh fruit.

Wine & Cheese: The Perfect PairAlthough pairing wine and cheese is ultimately a matter of personal taste, generally the flavors of both should complement each other. For example, intense flavored cheeses such as extra sharp cheddars, blue cheeses and goudas match well with a bold pinot noir or cabernet. Cheeses like mild cheddar and goat pair great with a round, mellow Merlot. A fresh and fruity Chardonnay is a heavenly match for milder cheese varieties, enhancing the creaminess of a Mild cheddar or Colby Jack cheese with just the right whisper of sweet. Learn more about pairing wine with cheese on our website.

Wine & Cheese Serving TipLike a fine red wine, cheddar cheese is always best served at room temperature. Allowing the cheese to sit for 30 minutes before serving brings out the full flavor and best consistency.

Recipes can be found at: cabotcheese.coop/recipes

We know how valuable electronic communication is with consumers. We have put together some suggested content that you may use as brief newsletter inserts, blog posts, or social media posts. Please tag us when using this content. 

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Digital Content

In-store demos and activities are a great way to engage and educate consumers – as you well know. We’ve pulled together some of our best pairings and popular festive party appetizer how-to videos to help you create a perfect in-store demo this holiday season.

For simple party appetizer ideas, check out these videos featuring the Festive Cabot Cheddar Tree, Toasty Mediterranean Cheddar Spirals, Cheddar-Cranberry Stuffed Apricots and more! cabotcheese.coop/festive-party-appetizers.

The “How to Make a Cheese Plate” resource on the following page makes a great handout or demo outline as well.

Even MORE Pairing Ideas:

Beer and Cheddar Pairings • Pear and Cheddar Pairings • Apple and Cheddar Pairings

In-Store Demos/Activity Ideas

facebook.com/Cabot facebook.com/AmericanDairyAssociationDairyCouncil

@CabotRD, @CabotCheese @AmerDairyAssoc

• So you’ve heard you should drink milk because it’s good for you, but how much do you really know about all the amazing nutrients that milk has to offer? Did you know it’s packed with 9 essential nutrients that help with everything from building strong bones to maintaining lean muscle mass? Learn more about all 9 nutrients here.

• Keeping a well-stocked pantry, refrigerator and freezer can go a long way in helping ensure you can put healthy meals on the table even during busy weeks when you don;t have time to get to the grocery store. Keeping your pantry full of whole grains and your freezer full of vegetables and lean proteins is a great first step. Get more tips in this Healthy Kitchen Helper Guide.

• You know the basics - Cows make milk. Milk makes cheese. But how much do you know about the actual cheese making process? Did you know it can be influenced by the type of cow that produces the milk? Learn more about how the cheese you buy in the store is made here.

• You’re just 10 minutes away from this Lactose-Free Mac & Cheese!

• Serve this Lightened Up Spinach Artichoke Dip at your holiday party this year. 

• This Chocolate-Yogurt Pudding is easy to make, low-fat and high in protein!

• This Cream of Broccoli Soup makes a great first course at a dinner party.

Want to keep your favorite dairy products fresh and tasty as long as possible? Make sure you’re storing them correctly! Temperature, location and packaging are all important. Here are a few tips on how to store dairy products:

Cheese: If original wrapper is removed, wrap in plastic wrap and store in airtight bag in refrigerator. If moisture develops on cheese, simply wipe off and re-wrap.

Yogurt: Store in refrigerator. Stir until smooth before using if watery liquid appears on top.

Milk: Store in the back of the refrigerator at 40 degrees F or colder.

4

Light Mac & cheeseMakes 8 servings

creaMy cheesy cauLifLower soupMakes 4 servings

spicy toMato soup Makes 4 servings

2 cups small dry elbow macaroni

Cooking spray3 tablespoons King

Arthur Unbleached All-Purpose Flour

2 cups lowfat (1%) milk1/4 teaspoon dry mustard1/4 teaspoon garlic

powder (optional)1/4 teaspoon salt Freshly ground

black pepper, to taste

Cooking spray1 cup chopped onion1 medium head cauliflower,

roughly chopped2 1/2 cups less-sodium chicken

broth1/2 cup fat-free milk

1 tablespoon olive oil ½ cup chopped shallots or 1

cup chopped white onion 2 teaspoons ground cumin 2 teaspoons ground mustard 1 teaspoon ground

coriander 28 ounces chopped

fresh plum tomatoes or one 28-ounce can plum tomatoes, roughly chopped

1 Cook macaroni according to package directions; drain well. 2 Preheat oven to 350°F. Spray a 2 1/2-quart baking dish with

cooking spray and set aside. 3 Place flour in a large saucepan over medium heat, gradually whisking in milk. Add mustard, garlic powder, salt, black pepper, red pepper and Worcestershire. Continue cooking until sauce thickens, stirring constantly. 4 Reduce heat to low. Stir in cream cheese until well blended; add 2/3 of shredded cheese and stir until melted. Add macaroni, stirring until well coated. Pour into prepared baking dish. 5 Toss remaining shredded cheese with breadcrumbs and sprinkle over top of macaroni; spray with cooking spray. 6 Bake for 20 minutes, or until golden on top and bubbling throughout.

1 Coat a large saucepan with cooking spray; add onion and sauté over medium heat until tender (about 3 minutes). Add cauliflower and continue cooking 2 additional minutes. 2 Add broth and milk to pan and bring to boil. Reduce heat and simmer, covered, for 30 minutes or until cauliflower is very tender. 3 Remove from heat; puree soup in a blender in batches. Return to pan over medium-low heat. Whisk in cheese and continue stirring just until melted. Sprinkle with dill and serve.

1 Heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add shallots and sauté for about 3 minutes or just until softened but not browned. Add spices and cook for one minute or until fragrant. 2 Carefully add tomatoes, tomato paste and garlic. Simmer until the tomatoes are softened; about 4 minutes. Add milk and broth; simmer, stirring occasionally, for about 4 minutes. 3 Carefully transfer mixture in batches to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils, stirring to incorporate. Heat through and stir in cilantro. Season to taste with salt and fresh ground pepper. 4 If fresh tomatoes aren’t in season, use canned plum tomatoes. They’ll add robust flavor and deep rich color. Lentils add texture to the soup as well as lots of fiber!

Recipe by: National Dairy CouncilNuTRITION ANALYSIS: Calories 192, Total Fat 7g, Saturated Fat 4g, Cholesterol 22mg, Sodium 354mg, Carbohydrates 19g, Dietary Fiber <1g, Protein 13g, Calcium 300mg

NuTRITION ANALYSIS: Calories 101, Total Fat 2.5g, Saturated Fat 1.5g, Cholesterol 9mg, Sodium 420mg, Carbohydrates 13g, Dietary Fiber 4g, Protein 9g, Calcium 200mg

NuTRITION ANALYSIS: Calories 230, Total Fat 6.6g, Saturated Fat 1.5g, Cholesterol 10mg, Sodium 410mg, Carbohydrates 28g, Protein 13g, Calcium 300mg

Pinch of ground red pepper (cayenne)

Dash of Worcestershire sauce

2 ounces Cabot Neufchâtel Reduced Fat Cream Cheese

8 ounces Cabot Sharp Light Cheddar, grated & divided (about 2 cups)

1/3 cup Italian-flavored or plain dry breadcrumbs

chocoLate-yogurt puddingMakes 6 servings1 cup packed light

brown sugar1/3 cup unsweetened

cocoa1/8 teaspoon salt1/3 cup water or coffee1 1/2 cups plus 1/4 cup

reduced-fat milk

1 In medium saucepan, whisk together sugar, cocoa and salt; whisk in water or coffee until mixture is smooth. Stirring constantly, bring to simmer over medium heat. Immediately whisk in 1 1/2 cups of milk. 2 In small bowl, stir together remaining 1/4 cup milk and cornstarch

until no lumps are visible; whisk cornstarch mixture into cocoa mixture. Continuing to stir so pudding doesn’t scorch on bottom of pan, bring pudding to simmer over medium heat. Reduce heat to low and cook, stirring, for 1 minute longer. 3 Remove from heat and scrape pudding into bowl. Whisk in yogurt and vanilla. Press piece of plastic wrap directly onto surface of pudding (so skin doesn’t form) and refrigerate until chilled, about 2 hours.

NuTRITION ANALYSIS: Calories 236, Total Fat 3g, Saturated Fat 2g, Sodium 106mg, Carbohydrates 49g, Dietary Fiber 1.5g, Protein 6.5g, Calcium 147mg

1/4 cup cornstarch1 cup Cabot 2% Plain

Greek-Style Yogurt2 teaspoons pure

vanilla extract

2 tablespoons tomato paste 1 tablespoon minced garlic 3 cups 1% milk 1 cup fat-free low

sodium chicken (or vegetable) broth

1 cup cooked lentils ¼ cup chopped fresh

cilantro, without stems Shredded Cheddar Cheese

for topping (optional) Salt to taste

2 ounces Cabot Sharp Light Cheddar, grated (about 1/2 cup)

2 tablespoons chopped fresh dill

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Recipes

To access recipe images from this kit, click here.