Fueling kids for back to school
(Family Features) As kids head back to school, it’s a good time to refocus on nutritious food and beverage choices to make sure kids are properly fueled and ready to learn. Making the best choices for her family is every mom’s priority, but it can be confusing to navigate all the options available.
For example, many celebrity websites, diet books, blogs and popular social media feeds make it appear trendy to ditch dairy. Yet experts say going dairy-free has significant downfalls, especially for kids and young adults. A survey from the National Osteoporosis Foundation (NOF) found 6 in 10 moms have tried restricting their dairy intake, and fewer moms encourage their kids to drink milk today compared to how many were encouraged to drink milk themselves as children – in fact, some are even restricting their children’s intake of dairy.
It can be hard to get enough nutrients without milk in your diet. Drinking dairy milk during childhood through early adulthood is important to help achieve maximum bone strength. It’s also important to drink milk as an adult to help maintain bone strength and density. Most dairy alternatives don’t have the same nutrients as dairy milk and kids may not eat enough kale, spinach or sardines to replace the calcium in milk.
However, many moms know how important milk is for their kids. According to the NOF survey, more than 80 percent of moms know milk is nutrient-rich. In fact, milk is the top food source for three of the four nutrients of concern identified by the Dietary Guidelines for Americans: calcium, vitamin D and potassium.
Incorporating farm-fresh milk into your diet can be fun for the whole family. Try making your own flavored milk or smoothie at home with these recipes for Vanilla Cinnamon Milk or a Rainbow Unicorn Smoothie.
Find more information and nutritious recipes to pair with milk at milklife.com.
Vanilla Cinnamon Milk
- 8 ounces milk
- 1/2 teaspoon pure vanilla extract
- 1/4 teaspoon ground cinnamon
- 2 teaspoons honey
- In glass, combine milk with vanilla extract, ground cinnamon and honey. Stir until well mixed.
Nutritional information per serving: 130 calories; 5 mg cholesterol; 8 g protein; 24 g carbohydrates; 105 mg sodium; 308 mg calcium (30% of daily value).
Rainbow Unicorn Smoothie
- 1 1/2 cups low-fat or fat-free milk, plus additional (optional)
- 1/2 cup low-fat vanilla yogurt
- 2 cups (about 10 large) frozen strawberries
- 1 cup frozen blueberries
- 1 cup frozen mango chunks
- 6 tablespoons whipped cream
- 4 teaspoons sprinkles
- horn candles, wicks trimmed
- Blend milk, yogurt and fruit until smooth, adding additional milk or water to thin, if needed.
- Divide smoothie into four glasses and, if desired, top each with whipped cream, sprinkles and horn candles.
Nutritional information per serving: 120 calories; 1 g fat; 5 mg cholesterol; 5 g protein; 25 g carbohydrates; 3 g fiber; 60 mg sodium; 175 mg calcium (20% of daily value). Nutrition figures based on using fat-free milk.
(Family Features) Nutritious, well-rounded meals are essential for growth and proper brain development. A complete midday meal also helps boost mental and physical power so kids can keep on learning until the afternoon bell rings.
It’s not always easy to find new and appealing ideas to fuel kids’ bodies and minds as they head back to school, but programs for families and educators such as the Power Your Lunchbox Pledge can help.
“Families are looking for ways to start the year on the right foot and the Power Your Lunchbox Pledge offers everything they need in one spot,” said Trish James, vice president of Produce for Kids. “Families want to know their kids are receiving the right brain food to get them through the day. Our registered dietitian-approved meal inspiration, tips and ideas provide the foundation families need for success.”
In addition to kid-tested, lunchbox-friendly recipe ideas, the program provides resources and lesson plans for educators who want to create activities to inspire healthy eating in the classroom. This year’s program also includes a partnership with The World of Eric Carle, allowing students to win copies of his popular collection of children’s books. Additionally, every online pledge results in a $1 donation to Feeding America programs that support families and children.
Look for recipes, tips and ideas on Instagram and Twitter using #PowerYourLunchbox, and learn more about the program at poweryourlunchbox.com.
Banana Sushi Rolls
Recipe courtesy of Produce for Kids
- 1 large (8-inch) whole-wheat tortilla
- 3 tablespoons peanut butter, divided
- 1 banana, peeled
- 1 strawberry, sliced
- 1/2 kiwi, sliced
- 1 tablespoon shredded coconut
- Lay tortilla on flat surface. Spread with half of peanut butter. Place banana on one end of tortilla and roll up. Cut into even slices and place strawberries and kiwi slices on top.
- Microwave remaining peanut butter on high 30 seconds, or until melted, and drizzle over banana sushi. Top with shredded coconut.
Brown Bear Bento Box
Recipe courtesy of Produce for Kids
- 1 tablespoon soy butter
- 3 graham cracker squares
- 3 banana slices
- 9 blueberries
- variety of colorful fruit, chopped
- Spread soy butter on graham crackers. Arrange banana slices and blueberries to create eyes and noses to resemble bear faces. In another container, add colorful fruit, such as raspberries, cantaloupe, pineapple, honeydew, blueberries and blackberries, to create a rainbow fruit salad.
Suggested Side: 1 tablespoon ranch dressing and three mini sweet peppers, sliced into strips.
Source: Produce for Kids
(Family Features) Fireworks, family and food are what the Fourth of July is all about. This year, add some spark to backyard staples like grilled chicken and potato salad with a little help from tangy condiments, smoky rubs and your cast-iron skillet.
For a main dish that’s sure to be a crowd pleaser, smother grilled chicken with a white barbecue sauce – the South’s tangy little secret. It’s made with simple pantry ingredients like mayonnaise, cider vinegar and mustard.
Make a one-pan side dish next to the cooking chicken by placing your cast-iron skillet directly on the grates. Smash whole potatoes in the pan then top with bacon, cheese and a chipotle seasoning. Let it all melt together and then top with sour cream for a smoking side.
Round out the meal with a festive cake that looks as impressive as it tastes. Dye white cake mix batter red and blue using food color then assemble in a flag shape with whipped cream and berries.
Find more recipes and ideas to fire up your Fourth of July at McCormick.com.
White Barbecue Sauce with Smoky Chicken
Prep time: 15 minutes
Cook time: 45 minutes
White Barbecue Sauce:
- 1 cup mayonnaise
- 1/2 cup cider vinegar
- 2 tablespoons Zatarain’s Creole Mustard
- 1 teaspoon prepared horseradish
- 1/2 teaspoon McCormick Coarse Ground Black Pepper
- 1/2 teaspoon McCormick Garlic Powder
- 1/4 teaspoon salt
- 1 cup hickory wood chips
- 2 pounds bone-in chicken parts
- 2 tablespoons McCormick Grill Mates Applewood Rub
- To make sauce: In medium bowl, mix mayonnaise, vinegar, creole mustard, horseradish, black pepper, garlic and salt until well blended. Cover. Refrigerate at least 2 hours before serving to blend flavors.
- To make chicken: Cover wood chips in water and soak 30 minutes. Season chicken with rub. Drain wood chips. Fill smoker box with wet wood chips. Place smoker box under grill rack on one side of grill before lighting. Close grill.
- Prepare grill for indirect medium heat (350-375° F). Heat grill by turning all burners to medium. Once cooking temperature is reached, turn off burner(s) on one side. Place chicken on unlit side of grill. Close grill cover.
- Grill, turning occasionally, 30-40 minutes, or until internal temperature of thickest part of chicken is 165° F. Move chicken to lit side of grill with skin side down. Turn lit side of grill to high.
- Grill, uncovered, 3-5 minutes longer, or until chicken is charred. Serve chicken with White Barbecue Sauce.
Test Kitchen Tip: Refrigerate any leftover sauce and use as salad dressing, condiment for burgers or dipping sauce for pretzels and vegetables.
Grilled and Loaded Smashed Potatoes
Prep time: 15 minutes
Cook time: 25 minutes
- 1 1/2 pounds medium Yukon gold potatoes
- 1 tablespoon vegetable oil
- 5 teaspoons McCormick Grill Mates Bacon Chipotle Seasoning, divided
- 6 slices Applewood smoked bacon, cut into 1/4-inch pieces
- 1 cup chopped yellow onion
- 1/2 cup chopped red bell pepper
- 1/2 cup shredded cheddar cheese
- 2 tablespoons finely chopped green onions
- 1/4 cup sour cream
- Heat grill to medium.
- Place potatoes on microwavable plate. Pierce potatoes with fork several times. Microwave on high 5-6 minutes, or until fork-tender but still firm. Let stand until cool enough to handle. In large bowl, toss potatoes, oil and 3 teaspoons seasoning until well coated.
- Place potatoes on grill and cook, turning frequently, 4-5 minutes or until skin is crispy. In large cast-iron skillet on grill, cook and stir bacon 8-10 minutes, or until crisp. Add yellow onion and bell pepper; cook and stir 2-3 minutes, or until tender-crisp.
- Push bacon mixture to one side of skillet. Add potatoes to other side of skillet. Smash each potato with heavy spatula, bottom of small sturdy bowl or meat pounder. Sprinkle potatoes with remaining seasoning. Spoon bacon mixture over potatoes. Sprinkle with cheese.
- Cover pan or close grill. Cook 3-5 minutes, or until cheese is melted. To serve, sprinkle with green onions and dollops of sour cream.
Test Kitchen Tip: Cooking potatoes before grilling reduces overall grill time.
Red, White and Blue Cake
Prep time: 25 minutes
Cook time: 30 minutes
- 1 package (2-layer size) white cake mix
- 2 teaspoons McCormick Pure Vanilla Extract
- 1/2 teaspoon Blue McCormick Assorted Neon Food Colors & Egg Dye
- 2 tablespoons unsweetened cocoa powder
- 2 teaspoons McCormick Red Food Color
- nonstick spray
- 1 container (16 ounces) white frosting
- 1 cup raspberries
- 1/2 cup blueberries
- Heat oven to 350° F.
- Prepare cake mix as directed on package, adding vanilla. Transfer 1 1/2 cups batter to small bowl and tint with neon blue food color. Tint remaining batter red by adding cocoa powder and red food color. Pour each color batter into separate 9-by-5-inch loaf pans sprayed with nonstick cooking spray.
- Bake blue-tinted cake 20-25 minutes; red-tinted cake 30-35 minutes. Cool cakes in pans 10 minutes. Remove from pans; cool completely.
- Trim cakes to remove rounded tops and edges. Slice red cake in half horizontally to form two thin layers. Place one layer on platter. Slice remaining red cake layer in half lengthwise. Slice blue cake in half lengthwise. (Blue and red cakes should be same dimensions.)
- Frost red cake layer on platter with 1/3 frosting. Top with lengthwise slices of red and blue cake side-by-side. Frost with 1/3 frosting. Repeat cake layer and frosting. Garnish with raspberries and blueberries to resemble flag.
Source: McCormick Spice