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Red, White and Blue Greek Yogurt Bark

Red, White and Blue Greek Yogurt Bark

Snacks are a way of life for people of all ages, but especially children, who consume about 25% of their daily calories from snacks, according to research published in the “Journal of Nutrition Education and Behavior.” Providing nutritionally balanced snacks for your children at home can make for a happy and healthy day.

Planning snacks that are as delicious as they are healthy is a winning solution, and snacks are a simple way to add more nutrition to your child’s diet.

For example, low-fat and fat-free dairy foods are essential to children’s growth and overall wellness. They provide calcium and vitamin D, two nutrients kids don’t get enough of, according to the 2015 Dietary Guidelines for Americans. The guidelines recommend 2-3 servings of low-fat and fat-free dairy foods every day, depending on the child’s age.

Giving kids a role in the preparation can give them added incentive to enjoy healthy treats, and these recipes are all easy enough that kids can make them on their own (or with minimal assistance). Giving your kids the ability to play a role in the kitchen and create is a gift that can last a lifetime. The culinary skills they develop early in life can give them

Get more ideas to get kids cooking and snacking smart at milkmeansmore.org.

Red, White and Blue Greek Yogurt Bark

Prep time: 5 minutes Servings: 12 3 cups plain non-fat Greek yogurt

1/3 cup honey, plus additional for drizzling (optional)

1 teaspoon vanilla

1/2 cup strawberries, sliced into rounds

1/2 cup blueberries

1/2 cup raspberries, halved In medium mixing bowl combine Greek yogurt, 1/3 cup honey and vanilla.

On parchment paper-lined baking sheet, spread Greek yogurt mixture to 1/4-inch thickness. Press strawberries, blueberries and raspberries into yogurt. Freeze at least 3 hours. Break into pieces upon removing from freezer.

Dairy: Did You Know?

Dairy foods can add taste and versatility to your plate, but they also deliver a unique package of essential nutrients important for good health.

Peanut Butter Yogurt Dip

Peanut Butter Yogurt Dip

Milk has a unique combination of nine essential nutrients: protein; calcium; potassium; and niacin. Each of these nutrients is a key ingredient of milk and they all work together to help keep bodies healthy. Milk, cheese and yogurt are good sources of high-quality protein, which is essential for growth and maintenance of muscle and other proteins within the body. Enjoying dairy foods like milk, cheese and yogurt as part of a healthy diet is associated with many health bonuses, including reduced risk of heart disease, Type 2 diabetes and high blood pressure.

Peanut Butter Yogurt Dip

Prep time: 5 minutes
Servings: 4
3/4 cup vanilla Greek yogurt
1/4 cup peanut butter
1 dash cinnamon apples, graham crackers or other dipper of choice

Good Morning Yogurt Parfait

Good Morning Yogurt Parfait

In bowl, six Greek yogurt, peanut butter and cinnamon until smooth.

Serve with apples, graham crackers or another dipper of choice.

Good Morning Yogurt Parfait

Prep time: 5 minutes
Servings: 1
1/2 cup sliced or diced fruit, any variety
6 ounces low-fat or fat-free vanilla yogurt
1/4 cup granola or other cereal (optional)

In small bowl or cup, layer fruit and yogurt, starting with fruit on bottom. Top with cereal or granola, if desired.

Note: This recipe can be made using low-fat or non-fat cottage cheese sweetened with honey and cinnamon.

Frozen Banana Pops

Frozen Banana Pops

Frozen Banana Pops

Prep time: 2 hours
Servings: 8
4 large bananas, peeled
8 wooden ice pop sticks
2 cups vanilla non-fat Greek yogurt
1/2 cup creamy natural peanut butter

Cut each banana in half and carefully insert wooden ice pop stick in bottom of each, about one-third into banana. Place bananas on large baking sheet lined with parchment paper. Freeze bananas until partially frozen, about 30 minutes.

Carefully dip each banana in tall pint glass of vanilla yogurt to coat, leaving 1/2-inch at bottom of banana uncoated. Return yogurt-coated bananas to parchment paper-lined about 1 hour.

Microwave peanut butter until smooth and creamy, about 30-45 seconds. Drizzle peanut butter evenly over bananas then place on baking sheet to freeze until peanut butter is

Serve immediately or wrap each banana in plastic wrap and store in freezer up to 3 months.


No-cook emergency recipes

By ANGELA SHELF MEDEARIS

Here are a few recipes using ingredients that should be in every emergency pantry — grains and beans! Beans and grains are nutrient dense, packed with protein, versatile and are very filling. These no-cook emergency pantry recipes, courtesy of Trisha Calvo, a writer for Consumer Reports, are simple and easy to prepare.

Overnight Oats — Mix rolled oats with water and let sit overnight on a counter. In the morning, add peanut butter, raisins or other dried fruit, and a little cinnamon.

Power Bean and Grain Bowl or Wrap — Combine drained canned beans with a pouch of precooked grains, drained canned corn, olive oil and any vegetables, herbs and spices you like. This dish also makes a delicious filling for a wrap, tortilla or pita bread.

Salmon or Tuna Stuffed Avocados — Combine chunks of canned salmon, tuna or canned smoked trout with chopped tomato and cucumber. Toss with a dressing of lemon juice or white vinegar, olive oil, paprika, and salt and pepper. Stuff in avocado halves, use to top lettuce greens or as a sandwich filling.

Chunky Gazpacho — Combine a can of diced tomatoes with the juice, chopped onion, chopped cucumber, a little Tabasco sauce or cayenne pepper, and a dash of salt and pepper. You also can add chopped red or green peppers if you have them. Drizzle with olive oil and top with fresh parsley or cilantro if available. To make this a heartier dish, add a can of chickpeas (drained).

Corn Salad — Combine drained canned corn with any vegetables you have on hand (tomatoes, peppers and onions, for example), chopped. Add drained canned black beans if you like. Toss with a dressing made of 1 part apple cider vinegar and 1 part olive oil, fresh or dried basil, and a little salt and pepper.

Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook.

©2020 King Features Synd.

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