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Family Nutrition


Make Vegetables and Fruits More Fun!

Combine healthy ingredients and play and you’ve got a lifelong lesson in nutrition. Let the kids help prepare these dishes and you may find they’re drawn to foods they avoided in the past.

Smoothie Slurps
Smoothies can be sweet or tart, extra icy or super smooth.
• Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice.
• Use fresh, frozen, canned, and even overripe fruits.
• Try bananas, berries, peaches, and pineapple.
• If you freeze the fruit first, you can even skip the ice!

Delicious Dippers
Kids love to dip their foods, so let them use their fingers! Whip up a quick dip for veggies or fruit using low-fat yogurt and seasonings.
• Serve seasoned dips with raw vegetables like broccoli, carrots, or cauliflower. As
  a dip, add jarred salsa to yogurt, or stir in herbs.
• Stir cinnamon or vanilla into yogurt as a dip for fruit. 

Caterpillar Kabobs
Let everyone choose their pieces for a head, body, and tail.
• Assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob.
• For a raw veggie version, use vegetables like zucchini, cucumber, squash, sweet
  peppers, or tomatoes.
• Don’t have skewers? Use a piece of uncooked spaghetti.

Personalized Pizzas
They’re better than store bought when each pizza has just what the maker wants!  
• Set up a pizza-making station on the kitchen table or counter.
• Use whole-wheat English muffins, bagels, or pita bread as the crust.
• Have tomato sauce, low-fat cheese, and cut-up vegetables or fruits for toppings and
  let everyone choose their favorites.
• Pop the pizzas into the oven to warm and enjoy the smiles. 

Fruity Peanut Butterfly
Create fantasy butterflies or bugs, complete with antennae!
• Start with carrot sticks or celery for the body.
• Attach wings made of thinly sliced apples or pears with peanut butter.
• Antennas can be made of carrot curls.

Frosty Fruits
Frozen treats aren’t just for summer!  
• Freeze fresh fruit chunks like melon and pineapple.  
• Make “popsicles” by inserting sticks into chunks or slices of peeled bananas, then
  freezing them.
• Grapes stay cold a long time and are easy to freeze. Add frozen grapes to water
  instead of using ice.  

Bugs on a Log
Fun to look at, fun to make, and really fun to eat.
• Use celery, cucumber strips, or carrot sticks as the log and add peanut butter.
• Top with dried fruit such as raisins, cranberries, or cherries.
• Add variety and texture with nut pieces.

Homemade Trail Mix
Skip the pre-made trail mix and create your own.
• Mix together your favorite nuts, seeds and dried fruits:
• Unsalted peanuts, cashews, walnuts
• Sunflower seeds, flax seeds, sesame seeds
• Dried apples, pineapple, cherries, apricots, or raisins.
• Add whole-grain, low-sugar cereals to the mix
• Avoid adding candy!

Potato Person
Use a baked potato as your canvas for a Potato Portrait.
• Cool baked potatoes and slice them in half lengthwise.
• Create a face using sliced cherry tomatoes, peas, sliced zucchini, red pepper slices
  and a few corn kernels.
• Use grated low-fat cheese for the hair.





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