Milk, Cheese and Yoghurt

Milk

Milk acts as a valuable source of calcium and vitamin D, both crucial for good bone health. It’s also rich in protein, which aids in growth and tissue repair.
There are various types of milk available, like whole, semi-skimmed and skimmed, each differing in fat content. Opting for lower-fat versions can reduce calorie and fat intake without compromising on other nutrients.
Milk is highly versatile, being used in various dishes, from desserts and sauces to main courses. However, it must be stored in the fridge to prevent bacterial growth.

Cheese is another important source of calcium, as well as providing good amounts of protein. It also contains vitamins like A, B2 (riboflavin), and B12.
There is a vast array of cheeses to choose from, each offering a distinct taste, colour, texture, and nutritional profile. Some cheeses are high in saturated fat, so look for lower-fat versions when possible.
Cheese is susceptible to mould and should be stored in the fridge. However, it’s best served at room temperature, enhancing flavour and texture.

Yoghurt is a fermented dairy product offering high-quality proteins, along with vitamins B2 and B12, calcium and phosphorus. Probiotic yoghurts additionally contain ‘friendly bacteria’ beneficial for gut health.
Yoghurts come in various forms, such as natural, fruit-flavoured, low-fat, and Greek style, each varying in sugar, fat, and calorie content. Unflavoured yoghurts are generally healthier due to lower sugar levels.
Yoghurt can be included in meals in many ways, for example, as a dessert, a snack, or in sauces and dressings. It should be stored in the fridge and used within a few days after opening.

Although dairy products can often be consumed raw, certain dishes require them to be heated. Be cautious when heating as milk and yoghurt can curdle and cheese can become oily and lose texture.
You can incorporate these dairy products into a balanced diet by using them in recipes like savoury sauces, baked goods, smoothies, or as toppings for meals and desserts.
Milk can be used for making homemade cheese or yogurt, showcasing its versatility in food preparation. Making homemade versions allows you to control the flavour, texture, and freshness.

Dairy products must generally be stored in the fridge to slow the growth of harmful bacteria and prolong their shelf-life.
Hard cheeses can be stored for longer than soft cheeses. Always wrap cheese well in the fridge to prevent it from drying out and absorbing other aromas.
Always observe ‘use-by’ dates on dairy products and try not to consume them beyond this point to avoid possible food poisoning. Do not leave dairy products out of the fridge for extended periods.