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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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

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

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.

Fruits Nutrients

1 Apple (80 calories)
• Apples help prevent damage to healthy cells because they’re high in antioxidants—particularly the skin of Red Delicious apples, so don’t peel them!
• And they’re high in soluble fiber, which helps regulate blood-sugar levels.

Veggie Nutrients

1 Cup Cauliflower (25 calories)
• Cauliflower is another member of the important cruciferous family of veggies that may help our bodies fight off certain types of cancers.
• Cauliflower may help kids resist infections (it’s a good source of vitamin C).