The Magic of Milk!
Milk is a great source of calcium and Vitamin D, nutrients that work their magic to build strong bones and teeth and help keep them that way throughout our lives. While it’s easy to think of milk as just a drink for children, or as something to add to a bowl of cereal or cup of coffee, this inexpensive, easy to find ingredient can also perform magic in the kitchen--adding moisture, creaminess, and nutrients to some of our favorite meals!
4 Main Types of Milk
All forms of cow’s milk contain the same amount of calcium, protein and other essential nutrients, but where they are different is in the percentages of the milk that is made of fat. Whole milk, which is closest to the way it comes directly from a cow, contains about 3.5% fat; reduced-fat milk contains 2%; low-fat milk contains 1%; and fat-free or skim milk, contains 0%
Milk Storage
If properly stored, milk lasts for 4-7 days in the refrigerator once opened. Unopened milk is usually good for about a week past its sell-by date. If you don’t think you will use it that quickly, put it in the freezer and then thaw in the refrigerator when needed. Small, unopened milk cartons from school meal programs are a perfect size to freeze just as they are. Milk from larger or opened containers can be measured out into easy to use amounts (like ½ cup or 1 cup), and frozen in smaller containers, allowing you to take out just the right amount when you need it.
Ways to start making magic with milk in your kitchen!
Any of the four types of cow’s milk can be used in the recipe ideas below. If you are looking for a way to use extra low-fat chocolate milk, you can use it in sweet recipes like Overnight Oats, Smoothies, or Ice Cream in a Bag!
Muffins and Pancakes
Use an equal amount of milk in place of water in muffin or pancake batter (like in our Pancakes with Strawberry Sauce). Add your favorite fruits like apples or berries, and spices like cinnamon to add flavor.
Overnight Oats
Soak oats in milk in the refrigerator overnight for a quick breakfast. Create new flavors every day with pantry items like drained canned fruit, nut butter, or canned pumpkin. Add cinnamon or honey for extra flavor. Overnight oats can be served warm or cold.
Smoothies
Use any type of milk and fruit that you have on hand like bananas, berries, or mango. Using frozen fruit helps thicken the smoothie, like in this Very Berry Smoothie, and it’s easy to keep on hand in the freezer. If your fruit isn’t frozen, add a few ice cubes to thicken and chill the smoothie.
Casseroles and Pasta Dishes
Make dinner easy! Combine chicken or canned fish, pasta, condensed soup, herbs, cheese, and a cup of milk. Bake until the casserole is lightly brown and bubbling around the edge of the pan. Freeze extras for another ready-to-heat and eat meal. Or, try your hand at making your own homemade Macaroni and Cheese. Tastier than out of the box and almost as easy to make yourself--watch our video to see how it’s done!
Soups
Create a creamy texture in soups by adding milk. Make your favorite soup like chicken or vegetable soup. Ten minutes before serving, stir in one cup of milk for every four cups of soup and simmer until heated through. Looking for a new favorite soup recipe? Try our Apple Parsnip Soup.
A Special Treat
Get those strong bones (and muscles!) moving by making Ice Cream in a Bag. This is a fun activity to do together as a family with a sweet result--the more movement you put into it, the better it will be!
