COTW - AMANDA DANZL, RD, LD

Are you thinking about trying a dairy-free milk alternative and don’t know where to start? Amanda Danzl has some facts to help narrow your decision. Amanda Danzl, RD, LD, is a Registered Dietitian at the Humboldt County Memorial Hospital here in Humboldt. A couple weeks ago Amanda came to Long Term Care and talked to the residents about the many different kinds of milk we have a choice to drink and use in our cooking. She brought samples so everyone could see what each one tasted like. Some liked one better than another. Of course, everyone had their favorite flavor. Amanda tells us that a consumer may pick a dairy-free milk drink for multiple reasons including taste, needing to eat lactose-free, or calorie control. It’s important to know the nutritional benefit of dairy to compare adequate substitutes. An 8-ounce glass of cow’s milk has nine essential nutrients including protein, vitamin D, calcium and potassium for 85 calories. Each milk alternative is as versatile as cow’s milk. In fact, you might choose a different milk drink for each type of product you make. SOY MILK – A rich tasting dairy-free drink made of soybeans and water. Soymilk has a higher fat content due to the healthy fats found in soybeans compared to the saturated (unhealthy) fat found in dairy products. Fortified with calcium and a good protein source, it is nutritionally comparable to cow’s milk. Soymilk comes in a variety of flavors and has approximately 110 calories per 8 ounces of the original flavor. ALMOND MILK – Rising in popularity, almond milk is made from raw almonds blended with flavored water. Almond milk is a good source of calcium, vitamin D, and vitamin E for only 60 calories per 8 ounces. With less than one gram of protein a serving, it is considered a poor protein source especially compared to the eight grams in cow’s milk. Multiple flavors are available as well as a similar product cashew milk that compares nutritionally to almond milk. COCONUT MILK – A light and refreshing drink made from coconut cream and water. Low in carbs and protein it offers 80 calories per an 8-ounce serving. Coconut milk is high in saturated fat derived from coconut oil. The benefit of coconut oil is a hot topic in nutrition and still has a lot of research to determine the health outcomes. RICE MILK – Rice milk has a watery consistency and a lighter and sweeter taste compared to almond and soymilk. It is made from brown rice and is a poor protein source. Coming in at 120 calories per 8-ounce serving it is also high in carbohydrates from the starch in the rice and has the weakest nutrition profile when compared to cow’s milk. Flavors include original, vanilla and unsweetened. We can buy almond milk in the grocery store but she actually shares a recipe that we could make on our own.Almond Milk Recipe developed by Michaela Ballmann, MS, RD, CLT.1 cup raw almonds (preferably soaked overnight)3 to 4 cups water (depending on desired consistency)1 teaspoon vanilla extractpinch of sea salt2 to 4 dates, pitted (optional) Place almonds and water in a blender. Blend on high for 1 to 2 minutes. Strain using a nut milk bag or cheesecloth, squeezing to get as much liquid out and retaining the almond pulp for other recipes. Put the milk back in the blender along with the vanilla, salt and dates (if using). Blend briefly until smooth. Chill and use over the next three days or so.Orange Dream Recipe from Mayo Clinic Health Systems.1-1/2 cups orange juice, chilled1 cup light vanilla soy milk, chilled1/3 cup silken or soft tofu1 tablespoon dark honey1 teaspoon grated orange zest1/2 teaspoon vanilla extract5 ice cubes4 peeled orange segments In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds. Pour into tall, chilled glasses and garnish each glass with an orange segment. Serves 4.Toasted Coconut ChickenSalad Recipe from Silk!1/4 cup unsweetened flaked coconut1/4 cup slivered almond6 ounces plain non-dairy yogurt or Greek yogurt1/3 cup Silk unsweetened coconut milk1/2 teaspoon garlic powder1 tablespoon lemon juice1 tablespoon cider vinegar1 tablespoon Dijon mustard1 pound cooked chicken breast, cubed1 medium apple, cored and chopped4 stalks celery, sliced3/4 cup green or red seedless grapes, halved1/4 cup thinly sliced scallionssalt and pepper, to taste Preheat oven to 350 degrees. Lightly toast coconut and almonds for about 5 minutes. Check often. Coconut may brown first. Set aside. Whisk together yogurt, coconut milk, lemon juice, cider vinegar and mustard in a large bowl. Add remaining ingredients and top with toasted coconut and almonds before serving. Serves 6.Tropical Peachy Smoothies Recipe from Diabetic Living.2 cups sliced peaches, nectarines, and/or apricots1 cup coconut milk6 ounces peach flavored yogurt or Greek yogurt In a blender, combine fruit, milk, and yogurt. Cover and blend until smooth. Gradually add in ice and blend until desired consistency. Serves 4.Creamy Mustard Potato Salad Recipe from Silk!2 pounds small red potatoes, unpeeled, washed and sliced1/2 cup Silk unsweetened soy or almond milk4 tablespoons Dijon mustard or horseradish4 tablespoons white wine vinegar4 tablespoons extra virgin olive oil, or canola oil2 green onions, white and green partsPepper to taste Boil potatoes in water until tender, about 15 to 18 minutes. Drain and return to pot. While potatoes are boiling: In a medium bowl, whisk together milk substitute, mustard and white wine vinegar until combined. Slowly drizzle in olive oil until completely incorporated. Stir in onions and pepper. Pour dressing over hot potatoes and stir until coated. Serve warm or refrigerated. Serves 4. If you are reading this, then you probably enjoy new recipes. If you would like to share some of your recipes with the community YOU could be Cook of the Week. Please contact me, Sally Cuthbertson, if you would like to be in this column some week. I can be reached by phone at 515-373-6346 or email me at sacuthbe@msn.com. I will be happy to email or send you my short questionnaire and set up a time to come and visit you at your convenience. I’m always looking for NEW Cook’s of the Week. Also, if you are new in town, this is a good way to introduce yourself to the Humboldt community and surrounding communities. I look forward to visiting with you.The COOK OF THE WEEK 3rd Edition Cookbook is available. Cost per copy is $10.70, plus $4.80 shipping/handling. Order a copy today by sending a check or money order, along with name and shipping address, to: Humboldt Independent, 512 Sumner Ave., Humboldt, IA 50548.