Now Serving: More Whole Grains!FN695, September 2006 Click here for an Adobe Acrobat PDF file suitable for printing. (187KB) Children who eat more often with their families eat a healthier diet, including more grains, fruits, vegetables and other nutritious foods. Grain foods, such as pasta, bread and rice, provide energy, vitamins and minerals. USDA’s MyPyramid recommends that we make half our grains whole. The recommendations for grain foods are in “ounce equivalents.” An ounce equivalent from the Grain Group equals:
Enjoy 3 or more ounce equivalents of whole-grain foods every day.
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My family meal goal to include more whole grains: |
Invite kids into the kitchen to help make these recipes. Children who help prepare foods are more likely to try them.
Light as a Feather Whole-wheat Pancakes1 1/3c. whole-wheat flour
1 large egg
1½ tsp. baking powder
1 1/3c. buttermilk
¼ tsp. salt
1 Tbsp. brown sugar
¼ tsp. baking soda
1 Tbsp. oilPreheat griddle. In medium bowl, stir or sift dry ingredients together; beat egg, buttermilk, brown sugar and oil together. Stir into dry ingredients just until moistened; batter should be slightly lumpy. Pour ¼ cup batter for each pancake onto sprayed or seasoned hot griddle. Flip the pancake when bubbles appear on surface; turn only once.
Makes 12 4-inch pancakes. Each pancake has 78 calories, 2 grams (g) fat, 12 g carbohydrate and 2 g fiber.
Recipe source: Wheat Foods Council, www.wheatfoods.orgMenu Idea: Whole-wheat pancakes with spiced apple sauce, lean ham, orange slices and low-fat milk
Kids’ Funny Face Pizzas4 whole-grain English muffins, split
½ c. pizza sauce
¾ c. part-skim shredded mozzarella cheese
Assorted vegetables of choicePreheat oven to 350 F. Lightly toast English muffins in toaster or under broiler. Arrange on a baking sheet and spread each muffin with one-fourth of sauce, then top with cheese. Cut vegetables into shapes as suggested below. Bake for 12 to 15 minutes until cheese melts.
Suggestions for faces: For eyes, use olives, mushrooms or carrot strips; for nose, use tomato halves, zucchini slices or mushrooms; for mouth, use bell pepper slices or carrot strips; for hair, use strips of carrot, or cauliflower or broccoli florets cut in small pieces.
Makes eight servings. Each serving has about 190 calories, 2.3 g fat, 34 g carbohydrate and 5 g fiber.
Recipe source: Wheat Foods Council, www.wheatfoods.orgMenu Idea: Kids’ Funny Face Pizzas, canned peach slices and low-fat milk
Bugsy Bread (Whole-wheat Carrot-Raisin Bread)½ c. brown sugar, packed
½ c. granulated sugar
½ c. vegetable oil
2 large eggs, slightly beaten
1 2/3c. whole-wheat flour
1 tsp. baking soda
3 large or 4 small, finely grated carrots, enough for 1½ cups
¼ tsp. salt
¾ tsp. nutmeg
1 tsp. cinnamon
½ c. raisinsPreheat oven to 350 F. Lightly grease bottom only of one 8½-inch by 4½-inch loaf pan. In a large bowl, beat brown sugar, granulated sugar and oil for one minute, scrape bowl. Add eggs one at a time, beating well after each addition. Sift together whole-wheat flour, soda, salt, nutmeg and cinnamon. Stir into bowl mixture just until dry ingredients are moistened. Fold in carrots and raisins. Pour batter into prepared pan. Bake for 60 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely on wire rack.
Makes one loaf or 35 1-ounce servings (slices). Each 1-ounce serving has 98 calories, 5 grams g fat, 13 g carbohydrate and 1 g fiber.
Recipe source: Wheat Foods Council: www.wheatfoods.orgSnack Idea: Bugsy Bread and low-fat milk
“Eat Smart. Play Hard.” is an initiative of the Food and Nutrition
Service, USDA.
FN694, September 2006
County Commissions, North Dakota State University and U.S. Department of Agriculture cooperating. North Dakota State University does not discriminate on the basis of race, color, national origin, religion, sex, disability, age, Vietnam Era Veterans status, sexual orientation, marital status, or public assistance status. Direct inquiries to the Executive Director and Chief Diversity Officer, 202 Old Main, (701) 231-7708. This publication will be made available in alternative formats for people with disabilities upon request, 701 231-7881.