Organic Dairy Products: Facts and Recipes

Organic is a huge buzz word right now in the media and among health-conscious individuals. If you haven't yet heard about the benefits of an organic diet, now is the time to tune in to the buzz and learn some of the facts. This article focuses specifically on the nutritional benefits of organic dairy products and how to incorporate quick, healthy, organic dairy recipes into your everyday routine.

The USDA (United States Department of Agriculture) website defines organic as "produced using sustainable agricultural production practices. Not permitted are most conventional pesticides; fertilizers made with synthetic ingredients, or sewage sludge; bioengineering; or ionizing radiation. Organic meat, poultry eggs, and dairy products come from animals that are given no antibiotics or growth hormones."

Source: http://www.usda.gov

Some quick facts about organics and organic dairy:

-- In the United States, for a product to be labeled organic it must be certified by an approved agency. The largest of these is the USDA. You may see some dairy products with a label of natural or free-range. The use of the word natural on product labels is not regulated by the USDA. Be wary of any product claiming to be natural. If a product is labeled free-range, this is a term that is regulated by the USDA. Free-range means that the animal had access to the outdoors.

-- Organic dairy products do not contain growth hormones (such as recombinant bovine growth hormones- rBGH, rBST), antibiotics or pesticides.

-- Organic dairy products do not originate from genetically modified organisms (sometimes referred to as GMOs).

If you're interested in switching to organic foods, more specifically organic dairy products, you can safely substitute an organic dairy product in a recipe that you would normally make with a traditional dairy product. Not sure where to buy organic dairy? Because of high consumer demand, most grocery stores are now carrying organic dairy products. Some popular brands to look for are Organic Valley, Stonyfield Farm, and Horizon Organic. Be sure to check and see if your store brand carries a line of organic dairy as these are often less expensive than name brands. (For organic shopping on a budget, check out this article.)

Now that you know what organic dairy products are and have an idea about where to buy them, why not check out some of the following recipes (my personal favorites) to try your new products?

Baked Veggie Omelet

Serves 2

This is a versatile option for any meal. For brunch or a light dinner I like to serve this on a bed of organic baby salad greens (lightly tossed with olive oil) garnished with fresh fruit slices such as orange wedges. In this recipe, organic eggs provide protein, healthy fats, and vital nutrients.

Ingredients:

4 organic eggs (Organic Valley or Eggland's Best are two options)

2 tablespoons organic cream or milk

1 teaspoon fresh herbs of your choice- rosemary, basil, or parsley well

1/2 small red onion, minced

1/2 cup chopped sweet bell peppers

1/4 cup sliced baby bella mushrooms

1/4 cup organic cheese (your preference- mild cheddar or swiss both work well)

coarse salt and freshly ground black pepper

Instructions:

Preheat oven to 350 degrees. In a nonstick (oven-safe) skillet over medium-high heat, cook the onions, pepper, and mushrooms until they start to soften, about 2-3 minutes. Beat the eggs, cream, herbs, and a sprinkle of salt and pepper together. Pour the mixture into the skillet so that the vegetables are covered. Cook over medium heat. (Do not stir.) When the eggs begin to set, gently lift the sides of the eggs with a spatula so that the runny egg mixture runs underneath the eggs. Continue until the eggs are nearly set, then remove from stove top, sprinkle with cheese, and place into the oven. Heat in the oven until the cheese is melted and the egg mixture is completely set. Remove and cut into slices, then serve.

Heirloom Tomato, Herb & Goat Cheese Frittata

Serves 4

This another egg recipe suitable for breakfast, brunch, or a light dinner. You can doll it up with a salad or side of roasted potatoes to make it a heartier meal.

Ingredients:

8 organic eggs

2 ounces fresh herbed organic goat cheese

1 medium heirloom tomato, sliced thin (Brandywine, Yellow Brandywine, or Ugly Ripe work well.)

1/4 cup fresh herbs, chopped- you can use basil, dill, chives, parsley, or whatever else is fresh, plus a few fresh sprigs for garnish

1 teaspoon lemon zest

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

Instructions:

Preheat broiler. Beat eggs, salt and pepper, and lemon zest with whisk until light and bubbly. Stir fresh herbs into egg mixture. In a medium-sized oven proof nonstick skillet, arrange tomatoes in a thin layer. Top with dollops of the goat cheese. Pour the eggs over the tomatoes and goat cheese. Cook over low heat 6-8 minutes until the eggs start to set around the edge of the pan and the center becomes thick and bubbly. Remove the pan from the stove top and place under the broiler. Broil about 3 minutes until the center is cooked through and set. Remove from oven and invert onto a serving platter so that the tomatoes are on the top. Garnish with a sprinkling of fresh herbs.

Easy Buttermilk Salad Dressing

Makes about 1 cup

Salads are a quick and nutritious meal that can sometimes get bogged down by heavy dressings. Buttermilk is naturally low in fat because it's made from skim milk. Combine it with fat free sour cream, and a little bit of mayonnaise, and you've got a rich dressing that won't kill you with fat or calories.

Ingredients:

1/3 cup organic buttermilk

1/3 cup organic fat-free sour cream

1/3 cup organic mayonnaise (A brand to look for is Spectrum Naturals.)

3 tablespoons freshly squeezed lemon juice

2 cloves garlic, smashed and finely minced

1 teaspoon snipped chives

Instructions:

Mix all ingredients together in a bowl and beat with a wire whisk until combined. It's that easy.

Lower Fat Alfredo Sauce

Serves 4-6

This is delicious served over whole-wheat pasta. Top it with grilled chicken and steamed broccoli for a well-balanced meal!

Ingredients:

1 Tablespoon organic butter

1/4 cup unbleached organic flour

3/4 cup organic Parmesan cheese, grated (Forgo the green cardboard container and go for the real stuff!)

3 cups organic fat-free milk

kosher salt and freshly ground black pepper

a pinch nutmeg

Instructions:

In a saucepan over medium heat, slowly melt the butter. Stir in the flour and cook, stirring constantly, for 1 minute. Add in the milk, a pinch salt and pepper, and a dash nutmeg. Use a whisk to combine the ingredients and remove any lumps, taking care not to let the mixture burn. Bring up to a boil, and then reduce the heat to low. Simmer over low heat for 5 minutes, stirring occasionally. Grate in the Parmesan cheese just before serving.

Pomegranate & Clementine Yogurt Parfait

2 generous servings

This recipe is hearty enough for breakfast but has a simple decadence that will satisfy any sweet tooth. It's great during the winter months when pomegranates and clementines are in season. It's so delicious that you'll never know it's good for you!

Ingredients:

2 cups organic vanilla yogurt (I used Stonyfield Farm low fat but you could use a full fat yogurt if you wish.)

1 pomegranate, seeds removed and membrane discarded

2 clementines, peeled and sectioned (these should be seedless but check carefully because sometimes you'll find a few!)

2/3 cup organic granola (You can make this yourself or use store-bought- Cascadian Farms "oats and honey" variety works well for this recipe.)

2 goblet-style glasses, optional (You can use any container you like.)

Instructions:

Place some yogurt in the bottom of each glass and top with half of the granola. Add another spoonful of yogurt on top of the granola. Arrange clementine slices in a flat layer reserving a few for garnish. Spoon more yogurt on top of the clementine slices. Sprinkle the pomegranate seeds in a layer reserving a couple of tablespoons for garnish. Top with a layer of yogurt. Sprinkle on the remaining half of the granola. Top with a small dollop of yogurt in the center. Sprinkle on remaining pomegranate seeds and arrange clementine slices. Grab two spoons and dig in!

Coconut Rice Pudding with Dried Cherries

Serves 6

Because this is a homemade pudding, you can safely serve this to Vegetarians as it does not contain any gelatin.

Ingredients:

1/2 cup organic Basmati rice, rinsed

4 cups organic milk (my preferred brand is Organic Valley)

1/3 cup natural cane sugar

1/2 cup dried cherries

1/2 cup unsweetened, finely shredded organic coconut

a pinch salt

1/2 teaspoon vanilla

cinnamon, for garnish

Instructions:

In a 2 quart saucepan over low heat, combine the milk, sugar, and a pinch salt. Stir gently to combine the ingredients. Then add in the rice, cherries, and shredded coconut. Stir once more. Bring the mixture to a gentle boil over medium heat. When the pudding comes to a boil, reduce the heat to low and cover the pot. Simmer over low heat for 20 minutes, stirring often to break up large clumps and so the mixture doesn't stick to the bottom of the pan or burn. Just before removing from heat, stir in 1/2 teaspoon vanilla extract. Remove to a bowl and chill 4-6 hours or overnight. Garnish with a sprinkle of cinnamon before serving.

30-second Recipe for the Time-Crunched Individual

Serves 1

Hey, we've all done it! The key here is to use organic milk.

Ingredients:

3/4 cup organic breakfast cereal

1/2-3/4 cup organic milk

1/2 cup fresh fruit such as bananas or blueberries

Instructions:

Open cereal box and pour cereal into bowl. Pour milk over cereal and top with fresh fruit. Enjoy!