Super Foods: Milk

By: Reader's Digest  |  Photo by: allrecipes
Super Foods: Milk
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Lord Narayan is said to recline in eternal peace on his Sheshnag, amidst 'ksheersagar', the ocean of milk. We use milk to bathe the gods and our children, hardly a day goes by when we don't use it and yet, kids across the nation curl their noses up at its mention. Now, discover the nutritional benefits of milk and some quick and easy serving suggestions that'll have them saying, "yum".
Milk, Glorious Milk!
From butter to drinks to sweets to breakfast items, you'll love our healthy Milk recipes!

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Nutrition

Super nutrients: Great source of blood pressure-lowering calcium, magnesium, and potassium.
Serving size: 8 ounces 1% milk;110 calories.
Benefits: 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 milk 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.

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Good ideas

• A favorite cocoa recipe: Mix 1 cup of fat-free or low-fat milk, two packets of sugar and cocoa in a small pan or microwaveable cup and heat for about 1 minute
• Cook hot porridge and low-sodium instant or canned soups with milk instead of water
• Make milk your drive-through thirst quencher. Most fast-food restaurants offer the low-fat variety in cartons or single-serve bottles
• Order a cappuccino/latte with fat-free milk instead of black or with cream at your favorite coffee shop
• Use fat-free evaporated milk in place of regular milk in baked goods, soups, and sauces. A cup contains 742 milligrams of calcium--more than double the amount in low-fat milk
• Whip partially frozen fat-free evaporated milk for a high-calcium dessert topping that has one-tenth the calories of ordinary whipped cream
• Use evaporated milk with some lemon juice and rosemary for a light pasta sauce
Provided by:
Readers Digest

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