According to the latest Community Health Survey, on average we consume just over one portion of Milk and Alternatives per day.  That is not even close to the recommended daily intake for each age group:

• Children 2-3 and 4-8 need 2 servings
• Children 9-13 and teens 14-18 need 3-4 servings
• Adults 19-50 need 2 servings
• Adults over 50 need 3 servings

Milk products are our best natural source of calcium and they contain up to 16 essential nutrients that contribute to a healthy body.  I think milk products are even better than most people realize.  A balanced diet that contains enough Milk and Alternatives is associated with healthy bones, healthy blood pressure, and a positive outlook on life.

With all the chatter of milk and alternatives I thought it would be fun to have a little quiz.  I am going to throw down 5 questions below and you let me know in the comments if they are true or false.  I will tell you all the answers tomorrow.  I think this might be a fun way to interact so make sure you tell all your friends and maybe even post it on your blog or mention it on twitter/facebook.

Pop Quiz

Answer TRUE/FALSE in the comments to participate in the Quiz.

1. One string of cheese gives you less than half of serving
2. Two 100g single-serving containers of yogurt are just a little more than one serving
3. It takes almost 25 milkettes in your coffee to equal a serving
4. The milk people put on their cereal usually adds up to about a half of serving only
5. A 500ml container of flavored milk equals 2 servings

I hope you have a great Tuesday and I will for sure talk to you tomorrow.  I have a fun announcement this week once all the details get ironed out.

Take care

zesty

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So here is the scoop.  I took some time to dive back into the zestycook.com archives and browse over what has transpired over the last 12 months.  It has been exciting and I am really having a blast blogging.  Sometimes I wonder what it is like to be on the other end and reading what I write.  Some posts are better than others but overall they are not too bad (if I do say so myself).  My goal with zesty has always been to deliver great content for pure enjoyment or to help solve a problem.

The problem could be that you are starving and need a fun, simple recipe.  Or how to thicken the sauce that is way to thin and your guests are sitting in the dining room.  I really want you to enjoy coming here everyday and so for that I try to deliver some practical ideas, fun posts, simple recipes, healthy ideas and of course great pictures.

With that being said, I decided on a last minute recipe when I found out some guests were coming over about 90 minutes before dinner.

I poked around the fridge and I saw some fresh picked blueberries and raspberries - I was excited.  I then knew that I had just bought some Vanilla frozen yogurt (which seems to go well with fruit ).  Then for some reason  I thought all this in a puff pastry would be superb.  Both light and slightly sweet but not too overwhelming after a big dinner. All i needed was some puff pastry – off to the grocery store I go.  Don’t go to far – I will be back!

And I am back!  This dessert simply rocked! Stupid easy yet so powerful. Here is how it came together.  I ended up finding some prepared fresh pastry at the bakery – so that was a bonus.

Ingredients

• 6 Puff Pastry
• 1 Cup Blueberries
• 1 Cup Raspberries
• 2 Tbsp. Apple Juice
• 1/4 Cup Brown Sugar
• 1 Tsp. Corn Starch
• 2 Tbsp. Water
• 6 Scoops of frozen Yogurt

Method

1. Warm a saucepan over medium heat; melt brown sugar, apple juice and berries.  Stir slowly for about 6-10 minutes.
2. Bring to a slow boil, as the berries break down the sauce will loosen.  If the sauce is too thin, mix the cornstarch and water together in a small bowl and add to the sauce.
3. Once you add it to the sauce bring back to a full boil to ensure the cornstarch will activate to its full thickening power.
4. Slowly monitor the sauce, if it becomes to thick, simply add more apple juice or water.
5. Place pastry in plate and spoon frozen yogurt inside, then cover with sauce.
6. ENJOY!

Zesty Tip: Buying fresh berries in season can be a great way to stock up for the winter.  To freeze them effectively,  line them on a cookie sheet with some parchment paper and freeze them for a few hours, than you can bag them (they will not stick together).

The 10 minute dessert had some rave reviews which is always good.  It is nice to finish off the meal on a high note in case the guests come back again.  It is hard to believe another week is gone and a long weekend coming up.  Tell me your big weekend plans.
Take care

zesty

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Yes… we did it!  First full work week of 2009 is coming to an end.  Happy Friday Zesty readers! I have been craving a salad for a long time now as it feels I have have not had green leafy vegetables since long before the Christmas holidays.

So for that I give you the Summer Chicken Salad in the Winter.  Most of the ingredients remind me of the summer but when fresh they still taste delicious in January.  I wanted to switch it up a bit and fool my taste buds.  To do that I went with toasted pecans, mozzarella cheese and a kicked up low fat homemade yogurt dressing.

Interested? I hope so! Check it out and let me know if this would be welcome at your table. But before you do, be sure to sign up for a great book giveaway.

Ingredients

• Mixed Greens
• Cucumber
• Tomatoes
• Toasted Chopped Pecans
• Blocked Mozzarella Cheese
• Left-over cooked chicken
• 1/2 Cup Plain Low-Fat Yogurt
• 1 Tbsp. Honey
• 1/8 Tsp. Cracked Black Pepper
• Juice of a lemon

Method

1. Chop up all the ingredients.













2. Place in a bowl.
3. Toss together.
4. Get a jar to prepare the dressing.
5. Add yogurt, honey, pepper and lemon juice to the jar, place the lid on it and shake it like a Polaroid picture until smooth.









6. Drizzle dressing over salad.



7. ENJOY!

Zesty Tip: To preserve left over salad, it is best you just dress the salad in individual portions.  If you dress the salad in it’s entirety, the greens will become limp and wet over time in the refrigerator.  As a result, it will no longer have the crisp texture you are looking for.

Question of the day:

Do you like nuts and cheese on your salads?  I need to know!  Fill me in and speak your mind.  Have a great Friday and a fun filled weekend.  See ya back here on Monday.

Take care

zesty

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Well I thought I would share a typical breakfast in the life of me zestycook aka Cory. Now I don’t eat this all the time by any means but it is pretty common. I like to touch off most of the food groups for a balanced start to the day for sure.

Below I have 3 boiled eggs with fresh ground pepper. The only tip I have for boiled eggs is about 7 minutes ( if you like them soft as I do). If i am really in the mood for a treat I add a little homemade jam to the eggs and the spoon it on the toast.

Can you really enjoy toast without butter? For me, I usually always have butter on it unless I go with peanut butter or jam/jelly. What do you enjoy on your toast?

For my fruit selection I went with some peaches and blueberries mixed in with some vanilla yogurt as well as a tablespoon of ground flaz seeds. There is really no recipe here… just throw in what you like and enjoy.

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Want a smoothie? Late for work? Too lazy to make a meal?

If so, I think I have a smoothie that will please your taste buds not too mention touch on a few food groups that will give you some much needed energy to get through those busy days.

Get it Together: Liquid Measures, measuring spoons, dry measures, blender, 2 glasses.

Ingredients

• Milk (11/4 Cups)
• Blueberries (1 Cup)
• Raspberry Yogurt (1 Cup)
• Orange Juice (1/3 Cup)
• Ground Flax Seed ( 2 Tbsp)
• Instant Vanilla Pudding Powder (2 Tbsp)

Method

Put all 5 ingredients in the blender. Cover with Lid. Blend until smooth.  Pour into glasses.  Makes about 3 1/2 cups – enough for 2.

I really hope you enjoy it and I would love to hear your blender creations.

Zesty Smoothie Tips

Use your favorite berry or whatever berry you have kicking around or even a combination.  I like blueberries for the anti-oxidants and the consistency and color they give.

For a simple flavor switch change out the yogurt or leave it out altogether if you don’t like it or don’t have it on hand.

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