Yogurt is a wonderful food. It tastes good and provides calcium, protein, and most contain cultures that create a healthy environment in the digestive tract. Even some people who cannot drink milk are able to partake of yogurt in small amounts, I suggest checking with your physician before trying it if you have lactose intolerance however.
Most children enjoy the sweet-tart, creamy, pudding-like taste of yogurt. There are many kid-friendly versions on the market such as the popular yogurt in a tube called Go-gurt and the ultra bright Trix yogurt cups. These may have the flavors and colors that catch kids attention but they are also loaded with sugar and the artificial colorings used have been shown to cause allergies and hyperactivity in some children. Another down fall to these kid favorites is they are tiny and expensive. A more economical solution is to purchase the large plastic tubs of yogurt. These tubs come usually in plain and vanilla varieties but can often be found in other flavors at larger grocery stores. Just eating a dish of yogurt can be a satisfying meal or snack but it often lacks something. Here are some ideas to get your children away from the Go-gurts and get them eating this healthful food.
Yogurt topped with granola is a classic combination. If you want to add a little sparkle to this favorite add your child’s favorite fruit to the mix. Chopped strawberries, banana, apple, pear, crushed pineapple, chopped peach and more are all delicious when added to a dish of vanilla yogurt. Add some well made granola and you have a complete meal or snack. This is a wonderful breakfast on a hot day. Many commercial granolas are full of sugar in the nasty form of high fructose corn syrup and fat so try to look for a high quality brand or make your own. There are some wonderful crock-pot granola recipes on the Internet that will leave your kitchen cool and put delicious granola on the table with little work. You can also try this super fast recipe adapted from the July edition of Healthy Cooking magazine.
Stovetop Granola-makes a zip lock sandwich bag full of granola
1.Toast 2 cups oatmeal of your choice in a non-stick skillet until it starts to become golden; remove
2. Melt one tablespoon butter, and two tablespoons each of honey and brown sugar; cool mixture over medium low heat until bubbly and well blended.
3. Add toasted oats back to pan along with a half cup of mix-ins such as chopped nuts, seeds, coconut, or dried fruits; stir to coat and remove from heat to allow this to cool. Be careful this mixture is extremely hot and sticky until it is cooled completely.
4. Place in an airtight container and use as you would any other granola.
Smoothies are popular with all ages. Kids especially enjoy them because they are like a milkshake. Serve them in a fun cup with a straw and you will see smiles all around. Smoothies also make a good meal for some one who is feeling under the weather. You can search the Internet for smoothie recipes with all sorts of combinations from peanut butter banana to tropical mango. Most smoothies include yogurt but not all, yogurt helps increase the nutrient value of a smoothie and increases it’s staying power to keep kids satisfied longer. Below is an all-natural smoothie recipe that is super healthy but even my picky children drink it and enjoy it.
Toss the following into your blender:
One and one quarter cups plain yogurt (you can use vanilla if you would like)
One large frozen banana that you have previously cut into pieces or 1 cup frozen berries
Two tablespoons coconut oil (optional)
Three to Four tablespoons maple syrup or honey
One-teaspoon vanilla extract (you may omit if using vanilla yogurt)
A pinch of nutmeg optional (omit with berries)
A few ice cubes
Blend until smooth and creamy. Makes approximately three cups. Serve immediately.
Fruit and yogurt is a popular combination, the two just seem to go hand in hand. Here is a fun way to dress up fruit to make it a creamy frozen snack or dessert for hot days. This recipe is courtesy of Richard Simmons’ Food Mover Cook Book. Even though the recipe was made for adults on the Food Mover diet plan kids love it just as much as adults.
Fruity Fresh Frozen Fruit bits
4 servings
Serving Size: 4 pieces
1-cup non-fat yogurt (vanilla or lemon)
1 banana
8 strawberries
Peel banana and cut into either pieces.
Wash and stem Strawberries.
Uncover yogurt container. With teaspoon, dip fruit in yogurt and coat evenly. On plate covered with wax paper, place coated fruit on plate and set in freezer for 2 to 3 hours before serving. Thaw 3-4 minutes before serving.
Please feel free to use any flavor of yogurt that your family will enjoy, strawberry is delicious on the banana pieces. Be sure to dry your strawberries before using them. I like to pre-freeze the fruit. Freezing it before dipping helps the yogurt to cling to the fruit better and also cuts freezing time. Thawing for a few minutes before serving is really not needed especially if the weather is warm.
Last but not least I have adapted a recipe I ran across to make it healthier and to include yogurt. This will make a wonderful snack or dessert.
Frozen Strawberry Marshmallow Pops
Mix two cups of strawberry yogurt with two cups chopped fresh strawberries. You can use frozen berries if they are well drained. To this add three cups of mini marshmallows. Pour one-quarter cup of the mixture into twenty-four plastic Popsicle molds or into three ounce paper cups; top with holders or insert Popsicles sticks into the center of each cup. Freeze until firm and serve.
I hope these recipes will inspire you and help you find ways to serve yogurt to your children in new and exciting ways.
