(Family Features) Parents may be wondering how to ensure their children are staying hydrated, maintaining healthy diets and getting the nutrients they need during the summer months. According to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the reality is one out of two kids ages 9 and up are missing out on key nutrients like calcium, vitamin D and potassium – putting them at risk for serious health issues.
Pediatrician and best-selling author Dr. Tanya Altmann suggests moms can help fill that gap by making sure kids fuel their bodies with proper nutrition. Milk is the top food source for calcium, vitamin D and potassium, and Altmann encourages moms to serve milk at most meals and water in between to ensure kids get the recommended servings of milk, depending on age group, throughout the day.
“Milk is a simple way to help give kids of all ages nutrients they need to grow strong, and they already love it,” Altmann said. “Pour a glass of milk alongside your kid’s favorite snack or use milk in a smoothie or oatmeal for breakfast.”
This summer, try a twist on a classic, kid-approved lunch – for breakfast. These Peanut Butter and Jelly Pancake Dippers combine two favorite flavors, a peanut butter pancake with a jelly dip, for a simple recipe the whole family is sure to enjoy eating. Pair with an 8-ounce glass of milk for nine essential nutrients to fuel summer mornings.
For more nutritious, kid-approved recipes to pair with a glass of milk, visit pourmoremilk.com.
Peanut Butter and Jelly Pancake Dippers
Recipe courtesy of MilkPEP
Servings: 5 (2 pancake dippers per serving)
- 1/4 cup old-fashioned rolled oats
- 1/2 cup whole-wheat flour
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 2 teaspoons brown sugar, packed
- 1 teaspoon baking powder
- 1 large egg
- 1 tablespoon vegetable oil
- 4 tablespoons reduced-fat creamy peanut butter
- 1 cup fat-free milk
- nonstick cooking spray
- 1/3 cup sugar-free raspberry preserves, for dipping
- 1 glass (8 ounces) fat-free milk
- In blender, combine oats and flours and pulse 3-4 times. Add salt, brown sugar, baking powder, egg, vegetable oil, peanut butter and 1 cup milk. Pulse several times until combined and no lumps in batter.
- Heat nonstick skillet to medium-low heat and lightly grease with cooking spray. Pour 1/4 cup batter onto skillet, cook 1-2 minutes until bubbles appear around edges then flip and cook another 1-2 minutes until golden. Immediately roll up pancake and secure with toothpick. Repeat process with remaining batter.
- Serve with raspberry preserves for dipping and pair with remaining 8-ounce glass of milk.
Nutritional information per serving: 310 calories; 9 g fat; 1.5 g saturated fat; 45 mg cholesterol; 17 g protein; 43 g carbohydrates; 3 g fiber; 430 mg sodium; 431 mg calcium (45% of daily value). Nutrition figures based on using fat-free milk, and include an 8-ounce glass of fat-free milk.
(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.
U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.
If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.
Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.
Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.
Chocolate Cherry and Banana Overnight Oats
Yield: 2 jars
- 1/2 cup frozen dark sweet cherries
- 1 1/2 cups old-fashioned rolled oats
- 1 container (12 ounces) Shamrock Farms Chocolate Milk
- 1 ripe banana, sliced
- 1 pinch salt
- In two mason jars, add 1/4 cup frozen cherries in each. In microwave, thaw 30 seconds.
- Divide rolled oats, milk, banana and salt between jars. Cover with lids and shake until combined.
- Store in refrigerator overnight or at least several hours.
- Serve cold or warm in microwave.
Yield: 8-10 waffles
- 2 cups pancake mix
- 2 large eggs
- 1 container (12 ounces) Vanilla or Chocolate Rockin’ Protein Builder
- 1/4 cup canola oil
- 1/2 teaspoon cinnamon
- Heat waffle iron.
- Place pancake mix in bowl. In separate bowl, whisk eggs, protein shake and oil. Stir into pancake mix until just combined.
- Bake in waffle iron according to manufacturer’s directions until golden brown.
Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.
Source: Shamrock Farms
(Family Features) Eating with heart health on your mind has never tasted so good. While many aspects of life can impact heart health, opting for nutritious foods plays an especially important role.
“Heart-healthy eating can be delicious and on-trend with vibrant colors and sweet-tart flavors. There are simple ways to add nutrient-rich ingredients to your favorite recipes that add depth of flavor and texture, too,” said Michelle Dudash, registered dietitian. “Packed with beneficial phytonutrients, including anthocyanins, research shows Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce blood pressure, reduce inflammation and reduce belly fat – all factors linked to heart disease risk.”
Start the day off by blending frozen tart cherries into a Tart Cherry Granola Smoothie Bowl or incorporating dried tart cherries into your favorite trail mix when it’s time for a snack. This heart-healthy, ruby-red fruit has a distinct sweet-tart taste that makes an easy addition to a variety of dishes and is available year-round in dried, frozen, juice and concentrate forms.
To learn more about the health benefits of Montmorency tart cherries and find more delicious recipes, visit ChooseCherries.com.
Recipe courtesy of Sonja Overhiser of A Couple Cooks on behalf of the Cherry Marketing Institute
Prep time: 10 minutes
Cook time: 45 minutes
- 1/4 cup olive oil
- 1/2 cup maple syrup
- 1 teaspoon vanilla extract
- 3 cups old-fashioned rolled oats
- 3/4 teaspoon kosher salt
- 1/2 teaspoon cinnamon
- 1 cup sliced almonds
- 1 cup dried Montmorency tart cherries
- 1/2 cup pepitas
- 2 1/2 cups frozen Montmorency tart cherries
- 2 tablespoons fresh lemon juice (1 lemon)
- 1 1/2 tablespoons maple syrup
- 1 ripe banana
- 1 cup almond milk, plus additional (optional)
- Heat oven to 325° F.
- In small bowl, whisk together olive oil, maple syrup and vanilla.
- In separate bowl, stir together oats, salt, cinnamon and almonds. Pour in mixture. Bake about 45 minutes until golden brown, stirring every 15 minutes and watching carefully near end of baking, stirring more, if necessary.
- Roughly chop dried cherries.
- When granola is baked, cool slightly then stir in cherries and pepitas.
Note: Granola can be stored in air-tight container up to 1 month.
To make smoothie bowl: Blend together tart cherries, lemon juice, maple syrup, banana and almond milk. If necessary, add additional milk for a smoother consistency.
Serve smoothie in bowl with 1/4 cup tart cherry granola.
Source: Cherry Marketing Institute