Whisk in dairy to create nutrient-dense meals

For those seeking new ways to add home-cooked meals and snacks to their daily routine, look to dairy foods, including milk, yogurt and cheese, to deliver quality nutrition. These versatile ingredients can create nutrient-dense meals quickly.

The recently released 2025-2030 Dietary Guidelines for Americans continues to recommend three servings of dairy a day for individuals. Cooking with dairy not only helps individuals reach their nutrition goals but also puts families in control of what they are eating. Research shows that making meals at home increases the quality of the food served, as well as affordability. When you make your own food, you know what the ingredients are. You can also make swaps, additions and deletions to recipes to meet your taste and nutrition preferences.

Essential nutrients for everyday health

Dairy foods offer an array of nutrition. Milk, whether served as a drink or incorporated into a recipe, will always provide 13 essential nutrients, including quality protein, calcium, vitamin D, potassium and several B vitamins. Consuming calcium-rich dairy on a regular basis is key to building and supporting bone mass throughout one’s life.

Options for every plate

In addition to dairy’s nutrition, consumers have a wide variety of dairy foods from which to choose. Yogurt and milk options abound. In addition, more than 600 varieties of cheese are available in the United States. No matter the recipe, personal preference or nutrition needs, one can find the right dairy option in the grocery store.

Cooking made easy with dairy

Cooking from scratch does not have to be complicated. Consider making baked oatmeal, which is rich in milk, fruit and whole grains. You can also plus up scrambled eggs by adding cottage cheese. Adding yogurt to baked goods is a simple way to add moisture and more nutrition. In addition, some dairy-centric recipes do not require turning on the stove. For example, a smoothie, made with milk, yogurt and fruit, is a fast option for breakfast or post-workout snack.

Baked oatmeal with yogurt

This protein- and fiber-rich combination comes together in about 30 minutes.

Servings: 9

Ingredients

1 3/4 cups milk

2 large eggs

1/2 cup brown sugar

1/4 cup unsalted butter melted and slightly cooled

1/4 cup unsweetened applesauce

3 cups old-fashioned rolled oats

2 tablespoons chia seeds

1 teaspoon baking powder

1 teaspoon cinnamon

1/4 teaspoon nutmeg

1 teaspoon vanilla extract

1/4 teaspoon salt

1 large apple, chopped

Yogurt for serving

Procedure

Preheat oven to 350 degrees. Spray a 9x9-inch square pan with nonstick spray.

Whisk all the ingredients together in one large bowl. Pour into prepared baking pan. Lightly press mixture into an even layer.

Bake for 35 minutes or until the center appears almost set.

Cool for 5 minutes before serving. Serve with yogurt.

Cover leftovers and refrigerate for up to 1 week. You can also freeze the oatmeal bars for up to 3 months.