Plains Dairy

RECIPES

Chocolate-Peanut Butter Cup

Combine in a blender:

1 ½                  cups low fat chocolate milk (or skim milk with a big squirt of
                         chocolate syrup)
2                      tablespoons creamy peanut butter
½                     cup fat free or low fat chocolate frozen yogurt.

Blend until smooth. Serve and enjoy.

250 calories, 9 g fat, 25% calcium

Purple Cow

1 ½                  cups milk
3                      tablespoons frozen grape juice concentrate (not diluted)
5                      ice cubes

For extra creaminess add ½ cup fat free or low fat vanilla frozen yogurt instead of the ice cubes.
Blend until smooth. Serve and enjoy.

110 calories, 0 g fat, 20% calcium

Power Orange Smoothie

2                      cups skim or 1 percent milk
1                      6-ounce can frozen orange juice concentrate
1 ½                  cup sifted powdered sugar
1                      teaspoon vanilla extract
4 to 6              large ice cubes

In a blender container combine milk, orange juice concentrate, powdered sugar and vanilla. Cover and blend until smooth. With the blender running, add ice cubes one at a time, through opening in lid; blend until smooth and frothy. Pour into tall glasses; serve immediately. Yields 1 quart. Makes 4 servings. This shake can also be poured into freezer-pop containers for a dreamsicle snack.

Nutrition facts per servings: 170 cal., 5 g pro., 39 g carb., 0 g fat, 5 mg chol., 60 mg sodium. Daily value 15% calcium. Note: Skim milk was used for the nutrition analysis of this recipe.

Citrus Fizz

1/3                   cup skim milk
1                     teaspoon fresh lime juice
1 ½                  tablespoons fresh lemon juice
½                     teaspoon vanilla
1                      tablespoon sugar
2                      ice cubes
1                      tablespoon orange flower water, optional*
1                      cup 7-up®

*Orange flower water can be found in specialty food stores

Combine milk, lemon juice, sugar, flower water (if desired), lime juice, vanilla and ice cubes in shaker. Cover; shake until well blended. Pour mixture into a chilled serving glass; add 7-UP®. Serve immediately.

Makes 1 serving

Nutrition facts per serving: 180 calories, 100 mg calcium, 0 g fat, 0 g saturated fat, 44 g carbohydrate, 3 g protein, 0 mg cholesterol, 65 mg sodium

At-Home Cappuccino

2                      cups skim or 1 percent milk
1                      tablespoon sugar
2                      cups strong, freshly brewed coffee

Cinnamon or grated chocolate, optional

Place milk in 2-cup glass measuring cup. Microwave on 100 percent power (high) until hot, about 2 minutes 20 seconds. Place hot milk and sugar in a blender container. Cover with a vented lid and blend until frothy, about 1 minute. To serve, divide coffee among 4 cups. Top each with frothy milk. Sprinkle with cinnamon or grated chocolate. Makes 4 servings.

Nutrition facts per serving: 60 cal., 4 g pro., 9 g carb., 0 g fat, 5 mg chol., 60 mg sodium. Daily value 15% calcium. Note: Skim milk was used for nutrition analysis of this recipe.

Cookies and Cream Smoothie

Combine in a blender:

1 cup milk
1 cup fat free or low fat chocolate frozen yogurt

Blend until smooth. Crumble in 2 reduced fat or regular sandwich cookies (like Oreos) and blend. Serve and enjoy.

230 calories, 2.5 g fat, 20% calcium

Banana Breakfast Shake

1 ½                  cups skim or 1 percent milk
1                      peeled and sliced medium banana, frozen
½                     teaspoon vanilla extract, optional
¼                     teaspoon almond extract, optional

Cinnamon for garnish, optional

In a blender container combine all ingredients, except cinnamon. Blend until smooth, about 20 seconds. Pour into glasses and garnish with a sprinkle of ground cinnamon, if desired. Yields approximately 2 ¼ cups. Make 2 servings.

Nutrition facts per servings: 120 cal., 7 g pro., 22 g carb., 0.5 g fat, 5 mg chol., 90 mg sodium. Daily value 20% calcium. Note: Skim milk was used for the nutrition analysis of this recipe.

Berry Dairy Dream

1 ½                 cups milk
1                   cup frozen strawberries or raspberries
2                      tablespoons honey
                        splash of ginger ale or 7-up

For an extra creamy dream add ½ cup strawberry ice cream or low fat raspberry frozen yogurt. Blend until smooth. Serve and enjoy.

130 calories, 0 g fat, 25% calcium

Strawberry Sports Fizz

1                      cup skim or 1 percent milk
½                     cup strawberries, fresh or frozen
½                     cup seltzer

In a blender container combine milk and strawberries, cover and blend until smooth, about 20 seconds. Add seltzer and blend for a few seconds to mix briefly. Be prepared for it to foam up. Makes 1 serving.

Nutrition facts per serving: 100 cal., 8 g pro., 17 g carb., 0 g fat, 5 mg chol., 12 mg sodium. Daily value 31% calcium. Note: Skim milk was used for the nutrition analysis of this recipe.

Apple Pie in a Glass

1 ½                  cups milk
3                      tablespoons frozen apple juice concentrate
½                     cup fat free or low fat vanilla frozen yogurt and
¼                     teaspoon ground cinnamon

Blend until smooth. Serve and enjoy.

160 calories, 0 g fat, 25% calcium