4 Dairy Friendly Recipes for Healthy Cooking with Kids Plus
4 dairy friendly recipes for healthy cooking with kids plus... v top 10 safety rules v cooking skills by age v simple snack ideas v family fun tips
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Milk, cheese and yogurt provide a powerful package of nine essential nutrients to help build children’s strong bones and healthy bodies. well as spend quality time with your kids and get your family to eat together? It’s cooking with kids!
The 2010 Dietary Guidelines for Americans*
In addition to being fun, these kid-friendly dairy recipes encourage healthy eating habits at home by getting your family cooking together in the kitchen. recommends 2 servings of low-fat or fat-free dairy foods daily for children ages 2-3 years old and for kids ages
4-8 years old, 2.5 servings. For the rest of the family, ages 9 and up, the daily recommendation is 3 servings.
Visit www.choosemyplate.gov for more information.
Start teaching your little helpers now about dairy and nutrition, kitchen rules and safety, and you’ll establish healthy eating habits for a lifetime! check us out online
Visit dairyspot.com for nutrition information and more great recipes!
*Reference USDA Food Nutrition Service
Here are some suggestions for age-specific tasks:
3-Year Olds
• Wash fruits and vegetables
• Stir ingredients in a bowl
• Tear lettuce safety rules for cooking with kids
10
4-Year Olds
• Grease pans
• Open packages
Cooking with kids is a great idea. But you have to teach them some simple rules before you get started.
• Mash bananas with a fork
1. Adult supervision is mandatory.
5- to 6-Year Olds
• Measure ingredients
• Set the table
2. Clean countertops before and after cooking.
3. Wash hands in warm soapy water before and after handling food,
• Garnish food especially after raw meat.
4. Tie hair back and wear an apron.
7- to 8-Year Olds
• Roll and shape cookies
• Beat ingredients with a whisk
• Find ingredients in a cabinet or spice rack
5. Teach oven, stovetop and microwave safety.
6. Instruct children to direct coughs and sneezes away from food and wash hands immediately following.
9- to 12-Year Olds
• Open cans
7. Read entire recipe thoroughly before starting.
• Use a microwave oven
• Use an oven and knife
(with supervision)
8. Gather all ingredients before starting. Chop, shred or grate ingredients, and measure them into small bowls; save for later.
• Shred cheese and vegetables
9. Follow the recipe steps exactly. Directions are important to make sure the finished product comes out as desired.
10. Make sure to clean up after cooking.
Fluffy Flapjacks
Recipe created by Elizabeth Ward,
M.S., R.D., mother of three
Makes 1 serving
Prep Time: 5 minutes
Cook Time: 5 minutes
Serves 4 (Makes 24 small pancakes)
Prep Time: 5 minutes
Cook Time: 10 minutes
INGRꢀDIꢀNTS
1 (6-ounce) container low-fat blueberry yogurt
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
INGRꢀDIꢀNTS
1
1 / 2 cups plain nonfat yogurt
1 large egg
1 cup pancake mix p cup fat-free milk
5 to 6 ice cubes
DIRꢀCTIONS:
1. Blend all ingredients with ice (amount of ice will vary depending on desired consistency).
2. Pour into a glass and serve chilled.
DIRꢀCTIONS
1. In a bowl, combine yogurt and egg; mix well.
2. Add pancake mix and milk; stir just to combine.
3. Lightly spray a nonstick pan or griddle with cooking spray.
4. Ladle out 2 tablespoons batter per pancake.
5. When edges are firm, turn pancake and cook 1 minute more.
6. Serve immediately.
Kid Quick Tip: Don’t have blueberries? Try strawberries, raspberries and/or bananas. Let your child discover his favorite flavors!
Kid Quick Tip: Add blueberries, raspberries, bananas, strawberries and/or chocolate chips for a fun breakfast treat!
Nutrition Facts per serving:
Calories 280; Total Fat 2 g; Saturated Fat 1 g;
Cholesterol 10 mg; Sodium 85 mg; Calcium
20% Daily Value; Protein 6 g; Carbohydrates
60 g; Dietary Fiber 2 g
Nutrition Facts per serving:
Calories 190; Total Fat 3 g; Saturated Fat: 1 g; Cholesterol 70 mg; Sodium 440 mg; Calcium 20% Daily Value
Prep Time: 20 minutes
Cook Time: 15 minutes
Greatest
INGRꢀDIꢀNTS
3 cups fat-free milk
Grilled Cheese
2
1/2 tablespoons all-purpose flour
6 ounces (1 2 cups) reduced-fat, mild shredded Cheddar cheese 1/p cup light shredded mozzarella cheese
/12 cup grated Parmesan cheese
Makes 1 serving
Prep Time: 5 minutes
Cook Time: 6 minutes
8 ounces elbow macaroni, cooked and drained
INGRꢀDIꢀNTS
2 slices bread
2 pieces of low-fat cheese
DIRꢀCTIONS:
1. Preheat oven to 350 degrees Fahrenheit.
2. In medium saucepan, slowly add 1 cup of milk to flour, stirring constantly until all lumps have dissolved. Add remaining milk, stirring thoroughly.
3. Place on stove and simmer 15 minutes, stirring occasionally, until sauce thickens.
4. Add 1 cup of Cheddar, mozzarella and Parmesan cheeses; stir until blended.
5. Add macaroni, stirring gently to coat well.
6. Line muffin tin with paper muffin cups and place one scoop of macaroni and cheese mixture into each muffin cup.
DIRꢀCTIONS
1. Top one of the bread slices with the cheese; cover with remaining bread slice.
2. Spray small skillet with cooking spray. Add sandwich; cook on medium heat 3 minutes on each side or until lightly browned on both sides.
Kid Quick Tip: Just about any fruit and vegetable combination goes well with grilled cheese. Try serving with apple slices, strawberries, grapes, carrots, broccoli and/or cauliflower.
7. Top with reserved
Cheddar.
8. Bake 15 minutes or until golden brown.
1 / 2 cup shredded
9. Let cool for 5 minutes before serving.
Nutrition Facts per serving:
Calories 325; Fat 10 g; Saturated Fat 4 g; Cholesterol 20 mg; Sodium 271 mg; Calcium 20%
Daily Value; Protein 20 g; Carbohydrates 38 g
Nutrition Facts per serving:
Calories 260; Total Fat 10 g; Saturated Fat 6 g; Cholesterol 30 mg; Sodium 440 mg; Calcium 40% Daily Value;
Protein 18 g; Carbohydrates 22 g; Dietary Fiber 1 g
Designate an area in the kitchen with a blender where kids are allowed to experiment with milk and yogurt smoothies, adding fresh or frozen fruit, cereal or other add-ins to create a calcium-packed snack.
Looking for simple snack ideas? Look no further!
Try these easy, healthy dairy snack combinations your kids are sure to jump for. v Cheese Please
Add low-fat or reduced-fat cheese – sliced, shredded or crumbled – onto sandwiches, salads and casseroles. String cheese, cheese cubes and individually wrapped cheese sticks are great when your family is on-the-go. v Leave It Up to Them
Provide your kids with some meal options including dairy, so they can choose what they want to eat. Ask them to help plan the meal by picking out recipes and shopping with you. v Cool Cuts yummy for my
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Get creative with your presentation! Use cookie cutters to cut out fun shapes in cheese and bread. v Dippity Do Da
For an easy after-school snack, combine creamy, plain yogurt with zesty taco seasoning or onion soup mix. Serve as a dip with chips, bread cubes, crackers or veggies. v Finger Lickin’ Good
Give kids a yogurt “palette.” With a plate and 2 to 3 “colors” of yogurt – try blueberry, strawberry and banana – kids can paint on a graham cracker canvas and eat their masterpiece. v Mix It with Milk
Kids can create their own signature milk drink. Show them how by mixing applesauce and graham cracker crumbles with milk for a flavor burst that tastes like apple pie. Or for a tropical drink, stir in gelatin and fruit. tummy! Visit us for nutrition information and great recipes! dairyspot.com facebook.com/MidAtlanticDairyAssociation twitter.com/dairyspot youtube.com/MidAtlanticDairy pinterest.com/dairyspot
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