Tuesday, April 12, 2011
• 250 ml (8 fl oz) milk (full-fat or semi-skimmed)
• 2 ripe bananas, sliced
• Few ice cubes, crushed
1. Put the milk, crushed ice and banana in a blender. Blend until smooth, thick and bubbly.
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Sunday, April 10, 2011
1,5 c. (12 oz.) plain yogurt
2 large bananas, peeled and sliced
1/4 c. flaked coconut
1 green chili, finely chopped
1 tsp. lemon juice
1/4 tsp. ground coriander
1/4 tsp. cinnamon
1/4 tsp. salt
1 tsp. fresh coriander leaves
1. In a medium mixing bowl, beat yogurt until smooth. Stir in bananas, coconut, chili, lemon juice, coriander, cinnamon, and salt. Cover bowl and chill at least 1 hour.
2. Just before serving, sprinkle chopped coriander leaves over raita.
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Saturday, April 9, 2011
■ have plenty of energy
■ feel bright and alert
■ concentrate better at school
■ suffer fewer illnesses
■ have clear skin, bright eyes and shiny hair.
Changing children’s eating habits not only improves their health but also their behaviour, mood and learning success at school. Primary schools that belong to the government’s national healthy schools programme where pupils are better fed and get more exercise, make greater academic progress and outperform others in national tests in reading, maths and science.
Grains and potatoes
4–6 portions daily
Bread, pasta, rice, noodles, breakfast cereals, porridge oats, crackers, potatoes, sweet potatoes, parsnips and yams. Benefits: Rich energy sources, providing carbohydrates, B vitamins, iron and other minerals. Try to
■ Put children in control of some of their food choices, e.g. allow them to choose which vegetables to eat; let them suggest a new meal.
■ Make some realistic goals (e.g. to eat two pieces of fruit a day; to try a new vegetable; to replace crisps with an apple or a handful of nuts).
■ Set up a reward system, e.g. award a star or sticker for each healthy eating behaviour. When, for example, 10 stars have been earned, choose a reward (preferably non-food, such as a new toy or a special trip) that
has been agreed upon in advance.
■ Increase the range of foods in your family’s repertoire – try new recipes and offer new snacks
■ Normal eyesight
■ Help nervous system work
■ Strengthen immune system
■ Keep joints supple
■ Healthy heart and circulation
■ Growing evidence suggests that a lack of omega-3 fats may contribute to developmental conditions of
learning and behaviour, such as dyslexia, dyspraxia and ADHD (which affects around 1 in 20 children).
FOODS THAT PROVIDE OMEGA-3 FATS
■ Oily fish (sardines, mackerel, salmon, herring, pilchards, trout, fresh tuna) and seafood
Thursday, April 7, 2011
• 3⁄4 cup whole-wheat flour
• 1⁄2 cup all-purpose flour
• 1⁄2 teaspoon baking soda
• 1⁄4 teaspoon baking powder
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon cinnamon (optional)
• 1⁄2 cup firmly packed light or dark
• 1⁄4 cup canola or vegetable oil
• 2 large egg whites
Wednesday, April 6, 2011
Some of the vegetables with the highest nutrient content are broccoli, bell peppers (all colors), spinach, tomatoes, carrots, squash, and Brussels sprouts. Try to get at least three of these into your child every day—11/2 to 21/2 cups total, either in purees or as vegetable side dishes. In my experience, the five top vegetables for nutrition and kid friendliness are, in this order:
• red bell peppers
• baby carrots
• sugar snap peas
Tuesday, April 5, 2011
The right foods can keep your brain memory. Start with these colorful veggies.
Monday, April 4, 2011
A crunchy streusel topping makes these muffins irresistible!
Prep: 20 minutes • Total: 40 minutes • Makes 12 muffins
• Nonstick cooking spray
• 2⁄3 cup old-fashioned oats
• 1⁄4 cup firmly packed light or dark brown sugar
• 1 teaspoon cinnamon
• 2 tablespoons trans-fat-free soft tub margarine spread, melted