Fueling up on Protein for Dairy Month
Dairy products are worth celebrating because of their nutrition content and their cost. Dairy is an affordable way to boost protein intake. Protein is made up of amino acids, which are the building blocks for muscles and tissues in the body. While the body can make some of those amino acids on its own, there are nine essential ones that must come from food. Foods like dairy, meat, eggs, soybeans, and chia seeds provide all nine and are called “complete” or “high-quality” proteins.
Getting adequate protein on a tight grocery budget is possible by adding dairy to the list. The prices below show the approximate cost of 7 grams of protein from common foods:
- Milk: $0.23-$0.25
- Plain Greek Yogurt: $0.32-$0.38
- Black Beans (dry & canned): $0.23-$0.42
- Ground Turkey: $0.30-$0.38
- Sirloin Steak: $0.62-$1.25
Choosing affordable protein sources like milk and yogurt can help stretch your food budget while still meeting your nutrition needs.
Blueberry & Peanut Butter Chia Pudding
Prep time: 5 minutes
Chill time: 2-4 hours (overnight preferred)
Servings: 2 serving
Ingredients
- ¾ cup milk
- ¼ cup plain Greek yogurt
- 2 Tbsp peanut butter
- 2 Tbsp fresh chia seeds
- 1-2 tsp honey or maple syrup
- ½ tsp vanilla extract
- ½ cup blueberries (fresh or frozen)
Directions
- Whisk together milk, yogurt, peanut butter, honey or maple syrup, and vanilla until smooth.
- Stir in chia seeds until evenly combined.
- Split mixture between two jars or bowls. Fold in half the blueberries into each serving.
- Cover and refrigerate at least 2 hours, until thickened.
Dietitian notes:
Chia seeds can be purchased in a bulk section in just the amount needed for the recipe, or in large bags and saved for other recipes.
This nutrient dense recipe is a satisfying breakfast or snack filled with healthy fats and protein.
Estimated Nutrition
Total Calories 290
Total Fat 11 g fat
Saturated Fat 3 g
Sodium 100 mg
Carbohydrates 35 g
Added Sugars 5 g
Dietary Fiber 7 g
Protein 15 g