BANANA MILKSHAKE

This simple, nutritious shake includes no added sugar and is much better for teeth than sugary drinks. makes 2 servings
• 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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How to make Bananas Yogurt

Simple way to make bananas yogurt:
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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What should children eat

Health is the most important asset for both parents and children, what children eat affects their health both now and in the future. They need a balanced diet to grow properly, keep healthy and fight off illnesses. A nutritious diet means your children will:
■ 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

HOW TO GET CHILDREN TO EAT A HEALTHIER DIET

■ Explain the benefits of eating more healthily. This should be in terms that your children can understand and directly relate to, e.g. having more energy to play football; feeling more refreshed in the morning.
■ 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

WHY CHILDREN NEED OMEGA-3 FATS

■ Normal brain development
■ 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

Banana Bread

• Nonstick cooking spray
• 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
brown sugar
• 1⁄4 cup canola or vegetable oil
• 2 large egg whites

Easy Nutritional Guidelines For Children

Vegetables
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
• broccoli
• tomatoes
• sugar snap peas

Veggie to keep brain memory

The right foods can keep your brain memory. Start with these colorful veggies.

Carrots for memory. Carrots—along with bell peppers, celery, rosemary and thyme—contain luteolin, a flavonoid believed to reduce inflammation that can lead to cognitive decline. In a study published in the October 2010 issue of The Journal of Nutrition, mice that ate a diet that included luteolin had better spatial memory (e.g., how quickly they found a platform in a water maze) and less inflammation than mice who didn’t get any luteolin.

Scrambled Eggs

WITH CAULIFLOWER
Prep: 3 minutes • Total: 6 minutes • Serves 2
• 2 large eggs
• 4 large egg whites
• 1⁄4 cup reduced-fat sour cream
• 1⁄2 cup cauliflower puree
• 2 tablespoons grated Parmesan
• Pinch of salt

Applesauce Muffins

(WITH BUTTERNUT SQUASH OR CARROT)
A crunchy streusel topping makes these muffins irresistible!
Prep: 20 minutes • Total: 40 minutes • Makes 12 muffins
• Nonstick cooking spray
TOPPING
• 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

French Toast

(WITH BANANA OR PINEAPPLE OR SWEET POTATO OR PUMPKIN OR CARROT OR BUTTERNUT SQUASH)
Some children are suspicious of the “specks” in whole-grain bread, and a dusting of sugar serves nicely as camouflage! A shaker for confectioners’ sugar is one of the best investments I’ve ever made.
Prep: 3 minutes • Total: 10 minutes • Serves 4
• 4 large eggs
• 2 tablespoons banana or pineapple or sweet potato or carrot or butternut squash puree, or canned pumpkin
• 1⁄4 teaspoon cinnamon
• 4 slices whole-wheat bread

Natural Way to Lower Blood Pressure

Over 25 percent of all adults and over 5 percent of people below age eighteen develop high blood pressure. When high blood pressure begins in adolescence, about 25 percent of its victims will have measurable heart damage by age eighteen. About 85 percent of all high blood pressure can be completely controlled by diet, food, and lifestyle.Very few things we do have favorable results 85 percent of the time. For instance, investment and job decisions we make seldom meet our expectations. But if you follow the steps in this articles, you will have about an 85 percent probability of controlling your high blood pressure without resorting to medication. These are Natural Way to Lower Blood Pressure:

Healthy and Safety Cooking

Whenever you cook, there are certain safety rules you must always keep in mind. Even experienced cooks follow these rules when they are in the kitchen.
•Always wash your hands before handling food. Thoroughly wash all raw vegetables and fruits to remove dirt, chemicals, and insecticides. Wash uncooked poultry, fish, and meat under cold water.
•Use a cutting board when cutting up vegetables and fruits. Don’t cut them up in your hand! And be sure to cut in a direction away from you and your fingers.
•Long hair or loose clothing can easily catch fire if brought near the burners of a stove. If you have long hair, tie it back before you start cooking.

Cooking Tips

1. Cooking Rice

I use brown rice, which still has the nutrient-rich bran and hull intact. If you’re using white rice, cut the water to 11/3 cups, and the cooking time to 15 to 18 minutes. You can mix the white and brown rice to ease your family into eating brown rice.

Stovetop method:

1. Place 1 cup brown rice, 13/4 cups water, and a pinch of salt in a saucepan.

2. Bring to a boil, cover, reduce the heat to very low, and simmer until the rice is tender and all of the water has been absorbed, 30 to 40 minutes.

3. Turn off the heat and let stand, covered, 5 minutes.

Electric rice cooker method:

There are several brands of cookers on the market. Follow the instructions that come with your cooker.