Issue #257■June 2012
www.ag.ndsu.edu/foodwise
Stretch Your Milk Budget
During June, National Dairy Month, enjoy some dairy
products, such as low-fat milk, yogurt and cheese.
Dairy products are some of our best sources of
calcium and many are fortified with vitamin D,
which helps build strong bones and teeth.
Did you know you can stretch your
food budget by using nonfat dry milk?
When preparing NDM,
remember these safety tips:
Be sure to choose instant nonfat dry milk fortified with vitamins
A and D. Nutritionally, 1 cup of reconstituted dry milk has about
the same calories and other nutrients as 1 cup of nonfat fluid milk.
• Use a container, measuring cup and
spoon that have been washed with
hot, soapy water.
Buy the amount you will use within a reasonable amount of time.
Store nonfat dry milk in a cool, dry place, and use it within the
“best if used by” date on the package. Prepare only as much as
you need by adding water to reconstitute it so it takes up less
refrigerator space and stays fresher. Nonfat dry milk and water
can be substituted for fluid milk as a beverage, or it can be used
in place of milk in recipes.
• Mix well and store in the refrigerator.
How to Reconstitute Instant Nonfat Dry Milk (NDM)
• Cocoa
To make this
much fluid milk:
• Use within two days for best flavor.
Tips to Use NDM
These are some ways to use reconstituted
NDM in place of fluid milk:
• Casseroles, cream soups and stews
• Pudding*
Combine this
amount of NDM:
With this
amount of water:
¼ cup
1 tablespoon plus 1 teaspoon
¼ cup
• Smoothies
a cup
2 tablespoons
a cup
½ cup
2 tablespoons plus 2 teaspoons
½ cup
• Homemade breads, muffins,
pancakes, waffles*
1 cup
a cup
1 cup
• Mashed potatoes
1 quart
1a cups
1 quart (4 cups)
• Scrambled eggs
* Add the NDM to the dry ingredients,
then add the appropriate amount of water.
This program is funded in part by USDA’s Supplemental Nutrition Assistance Program. SNAP provides nutrition assistance to people with low income.
It can help you buy nutritious foods for a better diet. To find out more contact your county Social Services office or call 1-800-755-2716.
In accordance with federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability.
To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W, Whitten Building,1400 Independence Ave. S.W., Washington, DC 20250 or call (202) 720-5964 (voice and TDD).
USDA is an equal opportunity provider and employer.
County Commissions, North Dakota State University and U.S Department of Agriculture • NDSU is an equal opportunity institution
I have heard about vitamin D and its
health benefits. Doesn’t our body make
it? What foods contain vitamin D?
Cheesy Macaroni Casserole
Vitamin D is important for strong bones, plus it may play
a part in preventing heart disease, cancer and several
other illnesses. Our bodies make vitamin D by the action
of sun on our skin. However, skin cancer is on the rise,
so we need to be careful not to overdo sun exposure
during summer months. According to some studies,
15 minutes of sun exposure twice a week is all we
need to make enough vitamin D. During winter
months in northern areas such as ours, making enough
vitamin D is hard. Ensure you get enough by including
vitamin D-rich foods in your diet or with a supplement.
■ 1 clove garlic, minced
According to recent recommendations, most people need
at least 600 international units (IU) of vitamin D per day.
Your health-care provider might advise a supplement.
Some food sources and the amount of vitamin D per
serving are shown below:
• Salmon (sockeye): 447 IU per 3 ounces
• Tuna fish: 154 IU per 3 ounces
• Milk: 115 IU per cup
• Fortified cereal and some types of juice, some types
of yogurt and cheese
– The amount of vitamin D they contain varies,
so read the nutrition label to learn more.
■ 2 c. macaroni
■ 4 Tbsp. butter or margarine
■ 1 medium onion, chopped
■ 1 (14.5-ounce) can diced tomatoes
■ ½ c. milk*
■ 1 c. shredded cheddar cheese
■ ½ c. bread crumbs
■ ½ tsp. Italian seasoning
■ Salt to taste
■ Black pepper to taste
* Use the chart on the other side to substitute nonfat dry milk and water for fluid milk.
1. Cook the macaroni according to package directions. Drain.
2. In a saucepan, melt 2 tablespoons
butter or margarine over medium
heat. Add onion and garlic, and saute
until onions have a rich golden color.
Mix in the tomatoes and the spices.
Stir in milk and ¾ cup shredded cheese.
Let sauce simmer gently until the
cheese is melted, stirring often.
Mix in the cooked macaroni.
Menu Idea
Cheesy Macaroni
Casserole
Carrot and
celery sticks
Angel food cake with
strawberries and
whipped topping
Low-fat or
fat-free milk
3. Transfer macaroni and cheese to an ovenproof pan.
Sprinkle with breadcrumbs and ¼ cup cheese.
Dice remaining 2 tablespoons butter or margarine,
and spread evenly over the top.
4. Bake at 350 degrees F for about 30 to 45 minutes.
Be Sun Savvy
• Limit sun exposure
between 10 a.m. and 4 p.m.
• Wear hats, shirts and other protective
clothing.
• Apply sunscreen before going outside.
Reapply every two hours.
Makes eight servings. Per serving: 270 calories, 11 grams (g) fat,
32 g carbohydrate, 2 g fiber, 9 g protein and 270 milligrams sodium
Just for Fun
What do you call cheese that isn’t yours?
Nacho cheese!
Julie Garden-Robinson, Food and Nutrition Specialist
Tip of the Month
Grill Your Veggies!
Cooking vegetables on the grill is a great way to add
some color to your meal. Wash and chop peppers,
asparagus, carrots or any vegetables you have on
hand. Put all the vegetables in an aluminum foil
pouch and place on the grill until done.
Heather Wisness – McKenzie and Williams counties
Contact the local office of the
NDSU Extension Service
for more information
on food and nutrition or
managing your food dollar.
EFNEP