Transcription
CookSmartEatSmartWith Kids!
Dear Parents and Guardians,Virginia Cooperative Extension’s (VCE) Family Nutrition Program is proud to provide this cookbookto you and your family for partnering with us to eat smart, move more.During our lessons, your child has learned the importance of eating healthy and getting physicalactivity through various hands-on activities and games. Your child has learned to make healthysnacks to eat more fruits, vegetables, and whole grains, following food safety guidelines.We encourage you to support these efforts by reminding your child to make healthy choices andassisting them in preparing the healthy, budget-friendly recipes that are included in this book.We have enjoyed working with your child and welcome you to contact us for more informationabout the Virginia Family Nutrition Program.Yours in Good Health,Dr. Elena SerranoDirector, Family Nutrition ProgramVirginia Cooperative ExtensionVirginia Tech, Dept. of Human Nutrition, Foods, and ExerciseFind more recipes and tips on our blog: www.eatsmartmovemoreva.orgFOLLOW US LIKE US VaFNPwww.eatsmartmovemoreva.org
COOK SMART EAT SMART WITH KIDS!TABLE OF CONTENTSBackground . 2Breakfast Bites . 8Basic Scrambled Eggs. 8Breakfast Fruit Pizza. 9Yogurt Fruit Crunch. 10Build Your Own Hot Cereal. 11Simple Snacks . 12Fruit Kabobs with Yogurt Dip. 12Bugs on a Log. 13Black Bean and Corn Salsa. 14Build Your Own Trail Mix. 15Marvelous Meals . 16Bean Enchiladas. 16Chicken Burrito Bowls. 17Build Your Own Pasta Dish. 18Delectable Drinks . 19Orange Banana Frosty. 19Build Your Own Fruit Infused Water. 20Build Your Own Smoothie. 21Smart Sweets . 22Fruit Chewy Cookies. 22Build Your Own Popsicles. 23My Recipes .24
BackgroundNUTRITION AND YOUR CHILDNutrition is an important part of a child’s physical, emotional, and academic development. Optimalnutrition means getting the right amount – not too much and not too little – of food and nutrientsto be active and healthy.If children do not get enough to eat or enough of the key nutrients, they may not grow properly.They can also have trouble concentrating, learning, or doing well at school. They might get sickmore often, causing them to miss school and fall behind in class.Most children (and adults) can improve what and how much they eat.MYPLATEMyPlate is a guide to healthy eating. The plate showshow much from each food group you should eat.Each food group offers different nutrients.MyPlate is divided into five food groups: Fruits Vegetables Grains Protein DairyFocus on making healthy food and beverage choices from all five food groups to get the nutrientsyou need.MAKE HALF YOUR PLATE FRUITS AND VEGETABLESFruits and vegetables provide nutrients vital for health and maintenance of your body. They aresources of many essential nutrients that most of us don’t eat enough of, including potassium,dietary fiber, vitamin C, and folate (folic acid). Fruits and vegetables should be offered at eachsnack and meal.To get all of the nutrient benefits, choose whole or cut-up fruit instead of juice. Keep a bowl ofwhole fruit on the table, counter, or in the refrigerator. Refrigerate cut-up fruit for quick access.Stock up on frozen vegetables for quick and easy cooking. Buy fresh fruits and vegetables inseason when they are less expensive and taste better.MAKE HALF YOUR GRAINS WHOLE GRAINSGrains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin,riboflavin, niacin, and folate) and minerals (iron, magnesium, and selenium).2
BackgroundGrains are divided into 2 subgroups – whole grains and refined grains. Whole grains contain theentire grain kernel – the bran, germ, and endosperm. Examples include whole-wheat flour, oatmeal,and brown rice. Refined grains have been milled, a process that removes the bran and germ, alongwith dietary fiber, iron, and many B vitamins.VARY YOUR PROTEIN ROUTINEProteins are building blocks for bones, muscles, skin, and blood. They are also building blocks forenzymes, hormones, and vitamins. All foods made from meat, poultry, seafood, beans and peas,eggs, processed soy products (such as tofu or seitan), nuts, and seeds are considered part of theProtein Group. Many of the meats may have fat. Choose lean or low-fat meat and poultry or evenreplace meat with beans for a low-cost, more nutritious protein alternative.MOVE TO LOW-FAT AND FAT-FREE DAIRYIntake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.Calcium, which is found in dairy products, is used for building bones and teeth and in maintainingbone mass. Milk is often fortified with Vitamin D which helps the body to maintain proper levels ofcalcium and phosphorous. Choose low-fat and fat-free dairy options to limit saturated fat.Go, Slow, Whoa! EAT AND DRINK LESSSATURATED FAT ANDon BeveragesADDED SUGARSGO drinksn Watern 1% or fat-free milkSLOW drinksn 100% fruit juicen 2% milkWHOA! drinksn Sodan Fruit punchn Sweet tean Sports drinksn Energy drinksn Flavored milk drinksn Flavored and blendedcoffee drinksSaturated fats are fats that are solid at roomtemperature, like butter, fat in milk, fat in meats, andshortening. These types of fats should be limited asmuch as possible. They are linked to heart damage.You will see in this cookbook that we use onlyoils, which are considered the best choice.Added sugars are sweeteners that are added toprocessed or prepared foods or beverages. Addedsugars can make a food or beverage tastier, butthey can also add a lot of calories with littlenutrients. Most kids eat or drink about 20teaspoons of added sugar each day!Water is also an important nutrient for yourbody. Our bodies need water each day tofunction. Water helps all of ourorgans, including our skin andheart. Plus, it helps regulatetemperature. If you are thirsty,that is a sign that your body needswater immediately. You and your childshould aim for around 8 glasses ofwater a day. Besides fat-free or low-fatmilk, water is the only other beveragethat should be offered to children.3
BackgroundGET KIDS IN THE KITCHENMost kids love to help prepare food. It’s a great way to teach them important life skills and spend timetogether. They are more likely to try what they help making too, especially fruits and vegetables.Here is a guide to what age children should be able to do different tasks.You may need to adjust the age depending on your child. If a child buildsskills through the years, by the time he/she is a teen, he/sheshould be able to cook a full meal.Be sure to have kids of all ages wash their hands before andafter helping you in the kitchen. Expect spills and mistakes.AgeTaskPreschoolersWipe tablesTear lettuce and break broccoli and cauliflower into piecesRinse fruits and vegetablesPour and scoop ingredients into measuring toolsMix ingredientsPeel orangesMash bananasSpread peanut butter on breadPut silverware in the dishwasherYoung Elementary Age Children(5 – 7 years old)Get things from the refrigeratorUse an egg beater or whiskCut soft foods with a plastic knife or kid-safe knifePut plates and silverware into the dishwasher or rinse plateswith supervisionMiddle Childhood(7 – 9 years old)Measure ingredientsUse a can openerPeel fruits and vegetablesGrate cheeseUse a blender with supervisionCut vegetables with kid-safe knifeWash dishes by hand4
BackgroundPre-teen(10 – 12 years old)Use a small paring knife to cut fruit and vegetables(once shown the proper way to handle)Help cook at the stoveTeens (13 )Do recipe conversionsCook at stove (if they have learned basic cooking andsafety skills)Set and clean up tableGET YOUR KIDS (AND FAMILY) MOVINGPhysical activity and movement are also important for kids. Children should move at least 60minutes a day, doing a variety of aerobic, muscle-strengthening, and bone-strengthening activities.5
BackgroundSteps to Label ReadingOne of the best ways to make an informed food decision is to read a product’s Nutrition Factslabel. Here, you will find all the nutrients the product contains. You can also use food labels tocompare products to find the healthiest option.1. Start here.Check the serving size. Determinehow many servings you are eating.3. Limit these nutrients.Eating too much saturated fat, trans fat,sodium, and added sugars mayincrease your risk of chronic diseases.5. Get enough of these nutrients.Eating more fiber, vitamins, like A andC, and minerals, like calcium and iron,may help to improve your health.2. Check calories.Calories are the amount of energyin food. If you are really eating twoservings, remember you are gettingtwice the calories!4. Quick guide to% Daily Value.5% or less is low.20% or more is high.6. Footnotes.This area shows recommendationsfor a 2,000 and a 2,500 calorie diet.The Nutrition Facts label calculatesthe Daily Values of each food basedon a 2,000 calorie diet.Cooking TermsTo KnowLearning how to cook can be overwhelming,especially when you are trying to follow arecipe and see cooking terms that you don’trecognize. Here is a list of commonly usedcooking terms and their definitions:6GrateTo rub food on a grater to make smallpieces.ShredTo tear food into long, thin pieces; tograte food coarsely on a grater.MarinateTo soak in an acid-oil mixture.GreaseTo rub with fat or oil.BlendTo mix two or more ingredientstogether thoroughly.CreamTo beat until soft and smooth.BrownTo cook over heat until food becomesbrown in color.DiceTo cut into small squares.MinceTo cut food into the smallest possiblepieces.MixTo combine or blend into one mixture.PareTo cut a very thin layer of peel fromfruits or vegetables.Wash Your Hands!Food safety is very important for the entirecooking process. Washing your hands is thefirst step to prevent foodborne illness and thespreading of germs.n Start with warm running water and soap.n Lather up all parts of your hands,including the back of the hands, wrists,around the nails, and between fingers.n Rub hands together for 20 seconds —about the time it takes to sing “HappyBirthday!” two times.n Rinse well under water and pat dry witha towel.Washing your hands is the bestway to avoid getting sick!
BackgroundMeasuring IngredientsMeasuring ingredients is the key to makinga successful recipe. Read belowon how to measure dryversus liquid ingredients,and learn about thedifferent abbreviationsyou may see forthe commonmeasurementunits.Measurement Equivalents1 tablespoon (tbsp) 3 teaspoons (tsp)1/16cup (c) 1 tablespoon⅛ cup 2 tablespoons1 cup 16 tablespoons8 ounces (fl oz) 1 cup1 pint (pt) 2 cups4 cups 1 quart (qt) 2 pints1 gallon (gal) 4 quarts16 ounces (oz) 1 pound (lb)How to Measure IngredientsDry ingredients like flour:Lightly spoon ingredients into a dry measuring cup until it is heaped over the top.Level off with a flat edge.Liquids:Place the liquid measuring cup on a flatsurface. Fill to correct measurement.Bend down so you check the amount ateye level.T tbsp tablespoonSticky ingredients like peanutbutter or honey:oz ounceUse dry measuring cups and packdown to remove air pockets. Scrape allingredients out into mixing bowl.Spices:t tsp teaspoonc cuplb poundUsually needed in small amounts.Dip measuring spoon in the spice oringredient container. Shake to level or use a flat edge if possible.7
Breakfast BitesBasic Scrambled EggsIngredients:2eggs2tablespoons 1% milk⅛ teaspoon groundblack pepper⅛ teaspoon salt½ teaspoon canola oilDirections:KIDS WHO EAT AHEALTHY BREAKFAST: Beat eggs, milk, pepper, and salt until blended in a mixing bowl.· Focus better in school.· Have more energy. Heat oil in a skillet over medium heat until hot.· Consume more vitaminsand nutrients than kidswho don’t eat breakfast. Pour in egg mixture. As eggs begin to set, slowly pull the spatula across the pan untilbig, soft lumps form. Continue cooking by pulling, lifting, andfolding eggs until thickened and novisible liquid remains. Remove from heat andserve immediately.Prep Time: 5 minutesQuick Tip} Place scrambled eggs in awhole-wheat tortilla withreduced-fat cheese andveggies, such as greenpeppers and onions, tomake a breakfast burrito!FruitsDairyTotal Time: 10 minutesNumber of Servings: 1(Recipe adapted from: http://www.incredibleegg.org.)8Protein
Breakfast BitesBreakfast Fruit PizzaIngredients:1whole-wheat English muffin2teaspoons apple butter2teaspoons peanut butter⅛ cup mixed fruit, suchas banana, cherries, andstrawberries, sliced1teaspoon raisins or nuts(optional)Directions: Halve and toast an English muffin. Spread apple butter and peanutbutter on each half. Top with your favorite fruit andraisins or nuts, if using.Makewith yourfavoriteselectionof mixedfruitPrep Time: 5 minutesTotal Time: 5 minutesNumber of Servings: 1(Recipe adapted from: http://www.thecomfortofcooking.com.)9
Breakfast BitesYogurt Fruit CrunchIngredients:2cups fresh fruit, such asbananas, strawberries, andblueberries, sliced¾ cup low-fat plain yogurt½ cup granolaDirections: Mix fruit and yogurt together ina mixing bowl. Divide evenly and spoon intoserving bowls. Top each bowl with ¼ cup of granola.Prep Time: 10 minutesTotal Time: 10 minutesNumber of Servings: 2(Recipe adapted from: https://www.whatscooking.fns.usda.gov.)10
Breakfast BitesBUILD YOUR OWNHot CerealChoose from your favorite ingredients and make it your own!Prep Time: 10 minutesTotal Time: 10 minutesGRAIN:½ cup cookedoatmeal½ cup prepared wholegrain cream of wheat½ cup cookedbrown rice½ cupcooked quinoaFRUIT:½ cup frozen mixedberries, thawed¼ cupraisins½ cup dicedappleDAIRY:¼ cup low-fatmilk¼ cup unsweetenedfortified soymilk¼ cup low-fatvanilla yogurtPROTEIN:2 tablespoonspeanut butter¼ cup sliveredalmonds2 tablespoonschia seeds2 tablespoonsflaxseedsDirections: Select a grain, fruit, dairy, and protein. Heat grains in microwave for 1-2 minutes,or until steaming. Stir in fruit, dairy, and/or protein choices.Enjoy warm. Makes 1 serving. As you become more familiar with therecipe, try adding or replacing with differentgrains, fruits, dairy, and protein options.11
Simple SnacksIngredients:Fruit Kabobs withYogurt Dip1cup pineapple, cut into chunks1cup seedless grapes1cup strawberries, hulled1cup watermelon, seeded andcut into chunks2kiwis, peeled and sliced6 ounces low-fat vanilla yogurtDirections: Arrange fruit chunks on the skewers. Serve kabobs alongside yogurt as dip.DID YOU KNOW?Different colored fruitsand vegetables providedifferent nutrients, suchas vitamin K (green) andvitamin C (orange and red).Mostfruit peelsare edible.Eating the peelprovides you withmore fiber andnutrients.Alwayswashproducebeforecutting.It is important to eat avariety of colorful fruitsand vegetables to makesure you are getting avariety of nutrients!Prep Time: 15 minutesTotal Time: 15 minutesNumber of Servings: 8(Recipe adapted from Food and Health Communications, Inc., aslisted at: https://whatscooking.fns.usda.gov.)12You can easily changethis recipe by usingdifferent fruits. Tryblueberries, mango,honeydew melon,or oranges.
Simple SnacksBugs on a LogIngredients:2celery stalks, cut into chunks1tablespoon peanut butter1 ½ tablespoons raisinsDirections: Lay celery flat on cutting boardand spread peanut butter evenlyonto the center of the celery. Scatter the raisins on top of the celerysticks and peanut butter.You can useapple slicesRememberto alwayswash yourvegetablesbeforecutting!as the “log,”peanuts or driedcranberries as the“bugs,” and low-fatcream cheese orhummus in placeof the peanutbutter.Prep Time: 5 minutesTotal Time: 5 minutesNumber of Servings: 1(Recipe adapted from National Network for Childcare, as listed at:https://whatscooking.fns.usda.gov.)13
Simple SnacksBlack Bean Corn SalsaIngredients:15 ounces canned low-sodium corn, drainedand rinsed15 ounces canned low-sodium black beans,drained and rinsed14 ounces canned low-sodium tomatoes,drained and rinsed4 ounces canned green chilies, drainedand rinsed (optional)½ cup onion, chopped2tablespoons canola oil2tablespoons lime juiceDirections:One Lime 2 Tablespoonsof Juice Combine corn, beans,tomatoes, chilies (if using),and onion in a mixing bowl. Drizzle oil and juice oversalsa and mix well.You can add cumin,avocado, bell pepper, orcilantro for more flavorPrep Time: 10 minutesTotal Time: 10 minutesNumber of Servings: 8(Recipe from Del Monte as listed ou can substitutethe canned tomatoesfor prepared salsa foradded flavor, but it willincrease the amountof sodium.
Simple SnacksBUILD YOUR OWNTrail MixChoose from your favorite ingredients and make it your own!Prep Time: 10 minutesTotal Time: 10 minutesGRAIN:4 cups whole-graincereal O’s4 cups whole-graincereal squares8 cups 94% fat-freemicrowave popcorn1 cup driedcranberries1 cup driedbanana chipsFRUIT:1 cupraisinsPROTEIN:¾ cup unsaltedpeanuts¾ cup unsaltedalmonds¾ cup sunflowerseedsDirections: Select a grain, fruit, and protein. Mix grains, fruit, and/or protein choices in a bowl. To add flavor, spray trail mix with nonstick cooking spray and tosswith your choice of seasonings, such as ground cinnamon,chili powder, or unsweetened cocoa powder. Makes 4 servings. As you become more familiar with the recipe, tryadding or replacing with different grains, fruits, andprotein options.15
Marvelous MealsBean EnchiladasIngredients:1cup dried pinto beansNonstick cooking spray½ teaspoon chili powder1cup reduced-fat cheddarcheese, shredded8whole-wheat tortillasDirections: To prepare the dried beans, soak in water overnight. Drain the water and place the beans in asaucepan. Add fresh water to cover the top of beans, cover the saucepan, and bring to a boil.Reduce heat and cook on low for 1 hour. Heat oven to 350 F. Spray a baking dish with nonstickcooking spray. Place the beans in a bowl and mash.Add chili powder and mix well. Spread ⅛ of the bean mixture down thecenter of the tortilla and sprinkle withcheese. Roll tortillas and place seamside down on the baking dish. Cover with foil and bake for 20 minutesuntil heated through.Prep Time: 10 minutesTotal Time: 1 ½ hoursNumber of Servings: 8(Recipe adapted from the 2003 issue of Healthy Lifestyles, as listedat: https://www.whatscooking.fns.usda.gov.)16
Marvelous MealsChicken Burrito BowlsIngredients:1cup brown riceNonstick cooking spray1 ¼ cup frozen corn, thawed1cup cooked boneless skinlesschicken thighs, chopped1cup lettuce, shredded1tomato, chopped4 ounces reduced-fat cheddar cheese,shreddedDirections: Prepare rice according to package directions. While the rice is cooking, spray a skillet with nonstick cooking spray. Add corn and chickento the skillet and cook over medium-high heat until mixture is hot, stirring often. Divide rice and chicken mixture evenly into serving bowls. Top each bowl with lettuce, tomato, and cheese.Always washproduce beforecuttingBuying a whole chicken is cheaperthan buying breasts or thighs.Use leftovers to make this dishTry this recipewith black beansin place of chickenPrep Time: 15 minutesTotal Time: 25 minutesNumber of Servings: 8(Recipe adapted from: https://www.whatscooking.fns.usda.gov.)17
Marvelous MealsBUILD YOUR OWNPasta DishChoose from your favorite ingredients and make it your own!Prep Time: 15 minutesTotal Time: 25 minutesNOODLE:2 cups cooked wholewheat spaghetti2 cups cooked wholewheat rotini2 cups cookedspaghetti squash2 cups shreddedzucchini noodles1 bell pepper,diced1 pint mushrooms,slicedVEGETABLE:1 onion,diced2 cups frozenspinachPROTEIN:8 ounces cooked chickenthigh, chopped1 can cannellini beans,drained and rinsed½ poundground turkey1 cup cookeddiced tofuSAUCE:2 cups tomatosauce¼ cuppesto2 cups low-fatcheese sauceDirections: Select a noodle, vegetable, protein, and sauce. In a saucepan, combine pasta or vegetable noodles, vegetable and protein choices.Add sauce and bring to a simmer while stirring. Serve warm and top with grated Parmesan,if desired. This would count as dairy. Makes 4 servings. To make low-fat cheese sauce: Whisk together 2 tablespoons whole-wheat flour with 2 cupscold low-fat milk. Add to saucepan and bring to simmer while stirring to prevent lumps.Let simmer for at least two minutes to thicken. Add ½ cup of reduced-fat cheese, such asmozzarella or Parmesan, and stir to combine. As you become more familiar with the recipe, try adding or replacing with different noodle,vegetables, protein, and sauce.18
Delectable DrinksOrange Banana FrostyIngredients:1banana, sliced and frozen½ cup low-fat plain yogurt½ cup orange juiceDirections: Place all ingredients into a blender. Mix well and serve chilled.1orange hasapproximately93%of your dailyvalue ofVitamin CFLORIDABANANASare a good sourceof Potassium andVitamin CIS THE WORLD’S2nd largestorange juice producerPrep Time: 5 minutesTotal Time: 2 hours and 5 minutesNumber of Servings: 2(Recipe from University of Nebraska’s Recipe Collection, as listedat: https://www.whatscooking.fns.usda.gov.)19
Delectable DrinksBUILD YOUR OWNInfused WaterChoose from your favorite ingredients and make it your own!Prep Time: 15 minutesTotal Time: 25 minutesFRUIT:2 limes,sliced½ cup frozenberries½ cup watermelon,diced½ cup pineapple,sliced or diced VEGETABLE: 1 cucumber,sliced1 jalapeno,sliced½ cup fennel fronds,chopped¼ cup mint,chopped¼ cup basil,chopped1 teaspoon freshginger root, mincedHERB:Directions: Select a fruit, vegetable, and/or herb. Combine fruit, vegetable, and/or herbchoices in a water pitcher. Fill with ice andwater. Stir to combine. Refrigerate water for at least 2 hours forbest flavor. Makes 8 servings. Refill empty pitcher with water and ice toreuse flavoring ingredients once within 4days if desired. As you become more familiar with the recipe,try adding or replacing with different fruits,vegetables, and herbs for a different flavor.20Fruit infused watersare a great alternative to sugary drinksbecause they taste amazing andthey’re made with healthyingredients.
Delectable DrinksBUILD YOUR OWNSmoothieChoose from your favorite ingredients and make it your own!Prep Time: 15 minutesTotal Time: 10 minutes DAIRY:1 cuplow-fat milk1 cup unsweetenedfortified soymilk1 cup low-fat vanillayogurt½ banana,sliced½ cup fruitcanned in juiceFRUIT:½ cupfrozen fruitVEGETABLE:1 cup freshleafy greens½ cup no salt addedcanned sliced carrot1 cooked beet,peeled and dicedEXTRA:1 tablespoonpeanut butter1 teaspoonchia seeds⅛ teaspooncinnamonDirections: Select a dairy, fruit, vegetable, and/or extra. Layer fruits, vegetables, and/or extras in the blender.Pour dairy over top. Blend until smooth. Makes 1 serving. As you become more familiar with the recipe, try addingor replacing with different dairy, fruits, vegetables, andextras for a different flavor and texture.21
Smart SweetsFruit Chewy CookiesIngredients:Nonstick cooking spray3bananas, peeled2cups rolled oats1cup raisins½ cup walnuts, chopped (optional)2tablespoons apple butter1 ½ tablespoons canola oil1teaspoon vanilla extractDirections: Heat oven to 350 F. Spray a bakingsheet with nonstick cooking spray. Mash the bananas in a mixing bowl.OOO Add oats, raisins, walnuts (if using), apple butter, oil, and vanilla to the mixing bowl.Mix well with the bananas. Note: You can toast the walnuts for more flavor. Let stand for 10 minutes. Drop by teaspoonful ontothe baking sheet. Bake for15 – 20 minutes until browned.For a different flavor, replacethe raisins with dates ordried cranberries. Remove and let coolfor at least 10 minutes.Prep Time: 10 minutesTotal Time: 50 minutesNumber of Servings: 8(Recipe adapted from: http://www.cooks.com.)22OOOOats are a good sourceof fiber, magnesium,and protein.
Smart SweetsBUILD YOUR OWNPopsicleChoose from your favorite ingredients and make it your own!Prep Time: 15 minutesTotal Time: 25 minutesLIQUID:2 cupslow-fat milk2 cups unsweetenedfortified soymilk2 cups low-fatvanilla yogurt2 cups100% juice1 cupfrozen fruit2 bananas,sliced1 cup fruitcanned in juice½ cup frozen 100%juice concentrateFRUIT:EXTRA:¼ cuppeanut butter½ teaspooncinnamon1 teaspoonvanilla extractDirections: Select a liquid, fruit, and/or extra. Layer fruits and/or extras in the blender. Pour liquid over top.Blend until smooth. Pour into popsicle molds or small plastic cups. Insert popsiclemold handles or use plastic spoons or popsicle sticks in cups. For chunky popsicles, add fruit to molds. Mix any extras withliquid and pour over fruit. Freeze 4-6 hours or overnight. Run warm water over moldsto loosen and remove popsicles. Makes 6 3-ounce servings. As you become more familiar with the recipe, try adding or replacingwith different liquids, fruits, and extras for a different flavor.23
My RecipesNow you get creative!Recipe Name:Prep Time:Ingredients:Total Time:Servings:Directions:Recipe Name:Prep Time:Ingredients:24Total Time:Directions:Servings:
For low-cost, healthy recipes .eduThe U.S. Department of Agriculture (USDA) is an equal opportunity provider and employer. This material is funded by USDA’s Supplemental Nutrition Assistance Program – SNAP which providesnutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your county or city Department of Social Services or tolocate your county office call toll-free: 1-800-552-3431 (M-F 8:15-5:00, except holidays). By calling your local DSS office, you can get other useful information about services.This work was supported by the USDA National Institute of Food and Agriculture, Expanded Food and Nutrition Education Program. In accordance with Federal law andU.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, nationalorigin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.)Virginia Cooperative Extension programs and employment are open to all, regardless of age, color, disability, gender, gender identity, gender expression, national origin, politicalaffiliation, race, religion, sexual orientation, genetic information, veteran status, or any other basis protected by law. An equal opportunity/affirmative action employer. Issued infurtherance of Cooperative Extension work, Virginia Polytechnic Institute and State University, Virginia State University, and the U.S. Department of Agriculture cooperating.Copyright 2019, Department of Human Nutrition, Foods, and Exercise, Virginia Tech
water a day. Besides fat-free or low-fat milk, water is the only other beverage that should be offered to children. WHOA! drinks n Soda n Fruit punch n Sweet tea n Sports drinks nEnergy drinks n Flavored milk drinks n Flavored and blended coffee drinks Go, Slow, Whoa! on Beverages GO drinks n Water n 1% or fa
