Nutrition Expert Highlights Dairy’s Essential Nutrients for Brunch

Whether celebrating an important life event or enjoying a lazy morning, brunch has continued to gain popularity in the United States since the early 1900s. It is a time to meet with family and friends, as well as enjoy delicious breakfast and lunch foods that are fresh, warm and comforting. With April being National Brunch Month, it is the opportune time to have a mid-morning gathering featuring these delicious breakfast and lunch foods.

Dairy is the perfect companion to many brunch dishes, bringing creamy textures and delicious flavors to everyone’s favorite entrees. Milk helps create light and fluffy eggs, creamy oatmeal and coffee drinks. Milk also enhances cold and fresh cereals. Cheese adds flavor and binds casserole dishes, quiches and frittatas. Yogurt adds moisture and creates tangy, rich flavors when incorporated into baked goods. In addition to enhancing flavors and consistency, dairy also provides essential nutrients that all individuals need.

“By incorporating dairy into brunch dishes, individuals are receiving calcium, potassium, and vitamin D, three nutrients of concern that Americans do not consume enough of,” said nutrition educator and registered dietitian Maggie Nosic. In addition, dairy adds protein to meals, increasing satiety and helping individuals feel fuller for longer, and helps to build and repair bones with calcium, vitamin D and phosphorus.

Brunch dishes include a combination of fruits, vegetables, whole grains, lean protein and dairy. “By combining dairy and fiber-rich foods like fruits, vegetables and whole grains, individuals are consuming all four nutrients of concern, and are creating food pairings that taste delicious,” Nosic said.

Recipes for all dairy (and brunch) lovers

Looking for new recipes to try at your next brunch gathering? Try one of these dairy-filled delights! Cottage cheese pancakes combine a base of cottage cheese, milk, eggs, flour and oil with the subtle sweetness of sugar, vanilla and baking powder for a protein-packed entrée that can be topped with fresh fruit, yogurt, nuts and honey. Sun-dried tomato quiche is the perfect combination of eggs, heavy cream, Parmesan and shredded cheddar cheese with fresh vegetables, such as baby spinach and sun-dried tomatoes. Spread whipped ricotta on bagels, crostini bread or crackers, and then top with fresh fruit, nuts and honey. Add fresh fruits and veggies to brunch by serving a spring salad made with mixed greens, mandarin oranges, strawberries, blueberries, candied pecans and feta cheese.

Looking to keep it simple? Add milk to scrambled eggs or sprinkle cheese into breakfast casseroles and quiches for a creamy twist on classic brunch items. Top yogurt with fresh fruit, granola and honey, or create a yogurt bar for individuals to build their own parfait!

To find more dairy-filled brunch dishes, visit stldairycouncil.org.

The St. Louis District Dairy Council (SLDDC) is a nonprofit nutrition education organization funded by local dairy farmers. Since 1932, SLDDC has served 131 counties in central/southern Illinois and eastern Missouri as the go-to educational resource and advocate for the role of dairy foods as part of a healthful diet. As the Nutrition Education People, we are proud to spread knowledge to local communities, bridging the gap between local dairy farmers and consumers.

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