Summer's here— the perfect time for berries and calcium-rich ice cream.
Speaking of calcium, some interesting and very positive research has come from the National Dairy Council. Researchers from the American Cancer Society have linked a higher intake of dietary calcium from dairy foods to a reduced risk of breast cancer in postmenopausal women. Those taking in more than 1250mg calcium per day had a 20 percent lower risk of developing breast cancer. Interestingly, the researchers found no link between calcium supplements and breast cancer risk. So hold the Tums and bring on the milk.
To spotlight this valuable nutrient, here are a parfait and a stelar macaroni and cheese recipe, both of which can be accompanied by a tall glass of milk, which weighs in at 300mg calcium all by itself.
Berries and Cream Parfait
One-half cup strawberry ice cream contains about 90mg of calcium.
½ cup strawberry ice cream
½ cup raspberry sorbet
3 ginger wafers, crumbled
½ cup fresh strawberries, blueberries or raspberries
1 tablespoon Grand Marnier or other orange liqueur
Place ice cream and sorbet in a glass, top with ginger wafers and berries and drizzle with liqueur. Serves 1.
Macaroni and Cheese
A serving of this contains 420mg calcium, one-third of the daily requirements for the average adult.
3 cups uncooked penne pasta
1 large egg
2 garlic cloves, minced
1 1/2 cup 2% low-fat milk
1 cup (4 ounces) shredded sharp Cheddar cheese
4 ounces cream cheese
1 cup (4 ounces) shredded Gruyère or Swiss cheese
3⁄4 cup (3 ounces) grated Parmigiano-Reggiano cheese
1/8 teaspoon red pepper flakes
1/8 teaspoon salt
1/8 teaspoon black pepper
3 tablespoons butter
12 saltine crackers, crumbled
1. Cook pasta according to package directions, drain.
2. Preheat oven to 350F. Lightly grease a 13 x 9-inch or 8-cup casserole dish.
3. Combine egg, garlic and milk and mix well. Place pasta in a large casserole dish. Add milk mixture and remaining ingredients, except butter and crackers. Mix well with a spoon. Combine butter and crackers. Sprinkle over pasta. Bake 30 minutes or until browned and bubbly. Serves 8.
Per serving: 398 calories, 23g fat, 18g prot., 28g carbs., 1g fiber, 451mg sodium.
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