Appreciate the Day’s Fourth Meal: Snacks with Dairy Nutrition

Southeast Dairy Association - Parm Pesto Twists snacks with dairy nutrition

Good news! “Snacks” is no longer a dirty word.  Fill your belly with delicious flavors and dairy nutrition with this fourth meal.

Remember when people would shake their heads at the mention of snacking? Comments–Oh, I remember when I was younger! Or Don’t tempt me!–erupted at the thought of snacks. Everyone still reached for the offered foods when no one was looking—just a quick sample—because who can resist?  

Somewhere along the way, though, we realized snacks don’t only have to be an indulgence. 

Our eating habits are changing, shifting to smaller portions at mealtimes and several light snacks throughout the day. Lighter meals have kept us from feeling overly stuffed afterward, but we still need to eat. Consistent snacking has let us feel full longer with continued energy. With multiple small, light snacks throughout the day, like nuts and cheese, a small fruit bowl with yogurt, or egg and cheese bites, snacking is like an additional small meal for your day. 

Snacks with Dairy Nutrition

Southeast Dairy Association - Mushroom and Arugula Flatbread dairy nutrition

There’s a new appreciation for snacks as it becomes the fourth meal of the day. Give them the appreciation snacks deserve by creating delicious, balanced options. Create balanced snacks with these tasty options for your fourth meal: 

This easy Mushroom and Arugula Flatbread features mushrooms and mozzarella cheese—both sources of calcium that can help build healthy bones. Serving 8, this flatbread makes a great snack to share with the family.  

These Herb Parmesan Crisps are light and airy, but don’t be fooled! These homemade crisps made with just three ingredients are packed with flavor, making them the perfect snack when you want a quick, satisfying bite. Parmesan cheese, rosemary, and thyme are combined and baked for an easy-to-make option come snack time. Try them added to a salad or topped with your favorite jam. 

This spin on the classic spinach stuffed mushrooms will leave you satisfied without the guilt. These Cheese and Brussels Sprouts Stuffed Mushrooms swap brussels sprouts for the spinach and use ricotta cheese as the base, removing the need for breadcrumbs or egg to hold it all together. Don’t be turned off by the brussels sprouts! Additional ingredients like bacon, mushrooms, and additional cheese let the vegetable show off its tasty potential in meals. 

Pesto sauce, pizza dough, cheese, and marinara sauce make this snack easy to prepare, but so tasty! Parm Pesto Twists are a hearty snack the whole family will love, perfect for an afterschool bite. 

Whole-milk ricotta gives these Ricotta Zucchini Fritters a rich, dense flavor. The touch of lemon zest brightens the flavors, especially when topped with the parsley-yogurt sauce. It’s perfect for spring and summer entertaining, because you shouldn’t have to snack alone! 

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