Dairy reminder

It’s easy to let good eating habits slip during Christmas, so the National Dairy Council wants to remind us how easy it can be to include dairy in a festive diet. Here are some tips to help you meet your recommended intake:

  • • Start your day with a bowl of porridge made with milk and sprinkle over a little cinnamon for a festive kick.
  • • A cheese toastie can easily be transformed into a festive treat. Use a spicy relish or mustard, or add cranberry sauce and some Irish brie or grated cheddar to your turkey sandwich.
  • • Seasonal vegetables can be served with a milk-based sauce.
  • • Snacks can range from a mug of warm milk to a hot chocolate.
  • • Instead of indulging in traditional desserts, try stewed fruit with a touch of cinnamon served with low-fat custard or yoghurt, or rice pudding made using low-fat milk with dried fruit such as raisins or apricots.

    • Guilt-free treat

    Chia bia – Ireland’s largest supplier of chia seeds, based in Tramore – have a range of healthy recipes for the new year, including this berry parfait.

    With recent research showing that two dessert spoonfuls of chia seeds contain twice as much Omega-3 as an 80g portion of salmon, there are multiple health benefits. See www.chiabia.com

    Berry Parfait

    Makes three servings

    ½ cup low-fat milk

    ½ cup low-fat natural yogurt

    ½ cup blueberries

    ½ cup mixed red berries

    ½ tsp vanilla extract

    1-2 tsp honey, to your taste

    3 tbsp Chia bia seeds

    6 tbsp granola

    1 Put milk, natural yoghurt, vanilla extract and honey in a blender and gently purée.

    2 Pour half the mixture into a bowl and gently whisk in Chia bia seeds.

    3 For tastiest results, cover both the yoghurt mixtures with clingfilm and place in the fridge to chill overnight.

    4 Into three glasses, layer your Chia bia yoghurt mixture first, then cover with granola.

    5 Pour a layer of the plain yoghurt mixture over the Chia bia yoghurt and granola layers. Finish with some blueberries and redberries on top and sprinkle a pinch of Chia seed on each to finish.