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Chocolate Milk Banana Blast

Blast through busy mornings with this calcium-rich drink. Drink it with a muffin or a slice of whole grain toast, and have "a breakfast to go."

Makes two servings (8-ounces per serving).


Ingredients:

 

2 cups chocolate milk, reduced fat

 

1 peeled and sliced banana, frozen

 

1 tsp. vanilla extract


1.

CHILD STEP:

 

Peel banana and slice. Freeze overnight in plastic wrap or a freezer-safe container.

 

 

 

 

2.

CHILD STEP:

 

Measure milk and vanilla. Place in blender. Add frozen banana. Blend on high speed until smooth.

 

 

 

 

 

 



Nutrition analysis per 8-ounce serving:

 

153 calories

9 g protein

 

6 g fat

54 g carbohydrates

 

291 mg calcium

4 g fiber

 

 

 

 

 

 

Breakfast Rice Pudding

Who says pudding isn't for breakfast? This recipe, which is less sweet than traditional rice pudding, promises to warm tummies on cold mornings. Serve with a glass of cold milk for an extra calcium-rich breakfast!


Makes 2 one-half cup servings.


Ingredients:

 

1 cup lowfat milk

 

1 cup cooked rice (generous)

 

1 1/2 tsp. cornstarch

 

1 Tbsp. sugar

 

2 Tbsp. raisins

 

Cinnamon


1.

CHILD/PARENT STEP:

 

Measure milk, sugar, raisins and cornstarch into a saucepan.

 

 

 

 

2.

CHILD/PARENT STEP:

 

Cook over low heat, stirring constantly until bubbles form around the edge.

 

 

 

 

 

 

3.

PARENT STEP:

 

Add rice. Stir until mixture comes to a boil and thickens. Pour into serving bowls.

 

 

 

 

 

 

4.

PARENT STEP:

 

Serve with a dash of cinnamon. Add extra milk and/or a sprinkle of brown sugar if desired.

 

 

 

 

 

 

 

 

 

Breakfast Rockets

The old adage that "breakfast is the most important meal of the day" is true. Studies show that kids who eat breakfast concentrate better in school, work faster, are more creative and even score higher on tests! So, set a good example and have breakfast with your kids. The following recipe is fun breakfast alternative.

TIME SAVER TIP: Make the night before and store in freezer or refrigerator. Now you have a breakfast for your "kid on the go!"

Makes four servings.

Prep time:

 

About 10-15 minutes

Nutrition Analysis
per rocket:

199 calories, 4 grams of fat


Ingredients:

1/2 cup vanilla or plain lowfat yogurt
1 TBSP of peanut butter
2 tsp. of sugar
2 cups of oat or wheat flaked cereal, crushed to 1 cup
OR 1 cup of lowfat granola
4 small bananas
Plastic wrap
4 popsicle sticks


1.

CHILD STEP:

 

Measure yogurt and place in small bowl.

PARENT STEP:

Measure peanut butter and add to bowl.

 

 

 

 

2.

CHILD STEP:

 

Measure sugar and place in bowl. Mix all ingredients together.

PARENT STEP:

Cut four large squares of plastic wrap.

 

 

 

 

3.

CHILD STEP:

 

Over another bowl; crush flake cereal with hands.

PARENT STEP:

Put 1/4 cup of crushed cereal or granola on each plastic wrap square.

 

 

 

 

4.

CHILD STEP:

 

Peel bananas. Insert popsicle stick in one end of each banana.

PARENT STEP:

Spread each banana with yogurt mixture and lay on cereal.

 

 

 

 

5.

CHILD STEP:

 

Turn each banana once to evenly coat with crushed cereal.

PARENT STEP:

Wrap each banana in the plastic wrap square. Twist ends to hold. Freeze or refrigerate until ready to eat.

 

 

 

Crunchy Banana Cereal

Using foods commonly found in the refrigerator and pantry, kids can make their own breakfast cereal treat or a nutritious snack. Packed with bone-building calcium, this recipe is tasty, too!

Makes one serving.

Prep time:

 

5-10 minutes

Nutrition Analysis

360 calories, 5 grams of fat


Ingredients:

1 banana
1 cup lowfat milk
2-3 graham crackers
1 TBSP of wheat germ (optional)


This recipe can be done completely by the child. Parents may want to observe younger children and assist where needed.


1.

CHILD STEP:

 

Peel and cut up banana. Mash pieces in a bowl.

 

 

2.

CHILD STEP:

 

Crumble graham crackers over banana.

 

 

3.

CHILD STEP:

 

Pour milk in bowl. Stir gently.

 

 

4.

CHILD STEP:

 

Add wheat germ, if child chooses.

 

 

 

 

 

Mexican Hot Chocolate

In Mexico, people drink hot chocolate with breakfast. Try this delicious recipe any time! It is traditionally whipped with a wooden beater called a molinillo. A wire whisk can be used instead.

Makes 12 half-cup servings.

Cooking time:

 

About 10-15 minutes

Nutrition analysis
per half-cup serving:

130 calories, 6 grams of fat
(using 1% lowfat milk)


Ingredients:

6 1-oz. squares of sweet cooking chocolate
(or substitute with 1/2 cup of sweetened cocoa)
6 cups of milk
1 1/2 tsp. of cinnamon


1.

CHILD STEP:

 

Put chocolate squares in large saucepan.

PARENT STEP:

Measure milk and pour into saucepan.

 

 

 

 

2.

CHILD STEP:

 

Measure cinnamon and put into saucepan.

PARENT STEP:

Cook all ingredients over low heat until chocolate is melted and ingredients are blended. Remove from heat and beat with a whisk until foamy.

 

 

 

 

3.

CHILD STEP:

 

Select your favorite mug for your hot chocolate.

PARENT STEP:

Pour hot chocolate into mugs.

 

 

 

 

4.

CHILD STEP:

 

Blow on your hot chocolate to cool it down.

PARENT STEP:

Check to make sure the hot chocolate is cool enough to drink. Enjoy!

 

 

 

Cheesy Scrambled Eggs From A Jar

Here's a great recipe that will make a Saturday morning breakfast special. Serve with whole wheat toast and fresh fruit for a healthy way to start the day!


Makes 4 servings

Prep time:10-15 minutes

Nutrition analysis per serving:

 

 

227 calories

15 g protein

 

17 g fat

3 g carbohydrate

 

145 mg calcium

<1 g fiber


Ingredients:

 

8 eggs

 

1/2 cup reduced fat milk

 

Dash of pepper

 

1/4 cup shredded cheddar cheese

 

1 TBSP butter


1.

CHILD STEP:

 

Crack one of the eggs on the side of the small bowl. Holding the egg over the bowl, gently pull the egg shell apart on the crack and let egg fall into the bowl.

PARENT STEP:

Check to make sure that the egg has no red specks or egg shell bits in it. Then pour egg into a 1-quart wide mouth jar with lid.

 

2.

CHILD STEP:

 

Repeat step one with the remaining seven eggs.

 

 

3.

CHILD STEP:

 

Measure the milk. Add it to the jar along with the dash of pepper and shredded cheese.

PARENT STEP:

Screw the lid onto the jar tightly.

 

 

 

 

4.

CHILD STEP:

 

Shake the jar until the ingredients are mixed well.

PARENT STEP:

Place the butter into a 10-inch skillet and place on stove over medium heat.

 

 

 

 

5.

CHILD STEP:

 

When the butter bubbles, carefully pour the eggs into the skillet. Let cook for one minute without stirring.

PARENT STEP:

Use wooden spoon to gently stir the eggs for about 3-4 minutes or until the eggs are cooked but still moist-looking. (For older children, allow them to stir the eggs.) Remove skillet from heat and turn off the stove. Serve immediately.

 

 

 

 

Ham and Cheese Breakfast Squares

This recipe packs plenty of nutrition and taste. About one-fourth of your child's nutrient needs are met when you serve it with fruit and an 8-ounce glass of milk.


Makes 6 child-sized servings (4 PARENT)


Ingredients:

 

2 cups frozen hash brown O'Brien potatoes, thawed

 

3 ounces cooked ham, diced

 

1/2 cup (2 ounces) shredded Cheddar or Swiss cheese

 

3 eggs, beaten

 

1/2 cup plain nonfat yogurt

 

1/4 tsp. salt

 

1/8 tsp. pepper


1.

CHILD/PARENT STEP:

 

Measure ingredients. Grease 9 X 9-inch square pan.

 

 

 

 

2.

CHILD STEP:

 

Crack eggs into bowl and beat with wire whip. (Be sure to wash hands well after handling eggs.) Add potatoes, ham, cheese, yogurt, salt and pepper. Stir well.

 

 

 

 

 

 

3.

CHILD/PARENT STEP:

 

Spread evenly in greased pan.

 

 

 

 

 

 

4.

PARENT STEP:

 

Bake at 350° F for 30-40 minutes or until golden brown and center is firm.