With kids at home during the summer, families should focus on having smart snacks on hand. Since we recommend thinking of snacks as mini meals, why not plan a family meal made entirely of snacks? By combining foods from all five food groups, it’s not that hard to do!
Celebrate summer with a featured family meal of Cottage Cheese Veggie Dip, Walking Meal with Warm Chocolate Pudding. Keep the refrigerator and pantry stocked with healthy snacks all summer long so kids can help themselves.
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COTTAGE CHEESE VEGGIE DIP
Number of servings: 4
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
2 cups low-fat cottage cheese
1 teaspoon lemon pepper
2 cups each baby carrots and snow (or snap) peas
PREPARATION:
Combine cottage cheese and lemon pepper. Serve with carrots and peas.
Source: EatingWell
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WALKING MEAL
Number of servings: 4
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
4 apples
2 cups fat-free vanilla yogurt
1 cup granola
2 stalks celery, chopped
12 teaspoons mixed nuts
PREPARATION:
Cut tops of apples off, like a pumpkin. Discard core and some of apple, making room for rest of ingredients.
Mix yogurt, granola and nuts, then fill each apple equally with the mixture.
Replace the tops of the apples, wrap in plastic wrap + go or eat immediately.
COOK’S NOTES:
Pack with a spoon to scoop out the mixture along with some of the apple in each bite, or just eat like an apple!
Reduce the fat and calories in this meal with low-fat granola and fewer nuts.
Source: pattycake
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WARM CHOCOLATE PUDDING
Number of servings: 6
Total preparation time: 15 to 30 minutes
Actual cooking time: less than 15 minutes
INGREDIENTS:
1 large egg
2 1/4 cups fat-free or low-fat milk, divided
2/3 cup sugar, divided
1/8 teaspoon salt
2/3 cup unsweetened cocoa powder
2 tablespoons cornstarch
1 teaspoon vanilla extract
PREPARATION:
Lightly beat egg with a fork in a medium bowl.
Combine 1 1/2 cups milk, 1/3 cup sugar and salt in a medium saucepan; bring to a simmer over medium heat, stirring occasionally.
Meanwhile, whisk the remaining 1/3 cup sugar, cocoa and cornstarch in a medium bowl. Whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture. Pour the mixture back into the pan and bring to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat.
Whisk about 1 cup of the hot cocoa mixture into the beaten egg. Return the egg mixture to the pan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. (Do not boil.) Whisk in vanilla. Serve warm.
COOK’S NOTES:
To Make Ahead: Pour the pudding into a bowl and place a piece of plastic wrap directly on the surface. Refrigerate for up to 3 days; serve cold.
Source: EatingWell
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Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org
