Fruit offers a rainbow of gorgeous colors, from blueberry blue to apple red and grape green. And, with their kid-friendly flavors, it’s easy to prepare fruit in ways that are nearly irresistible. Is that true only in the summer? No way! Fruit is available every day of the year, whether it’s fresh, frozen, canned, dried or juice.
When you provide fruit, such as blueberries, for your children, they get colorful, flavorful food with relatively few calories, nearly no fat, and a boost of antioxidants and other nutrients that have been shown to protect against disease.
The U.S. Department of Agriculture’s “MyPyramid” dietary guidelines recommend that children, ages 4 to 8, consume about 1 to 1 1/2 cups of fruit a day. For ages 9 to 13, 1 1/2 cups is the recommended amount. According to a National Health and Nutrition Examination Study, however, American children’s fruit consumption falls short of the recommendations.
By simply replacing higher-calorie snacks with fruit, children can learn that they can satisfy their hunger – and cravings for something sweet – in a natural way and without breaking the “calorie bank.”
There are many ways to make fruit appealing to children. Blue Banana Boats , for example, include the whimsy children adore and, when they dig in, they’ll enjoy a variety of yummy fruit.
For another easy way to make fruit interesting, whirl Blueberry Fruit Shake in the blender. It’s so easy, and tastes so good, you can serve it for breakfast, a snack or dessert.
In addition to ranking number one in antioxidant activity, a cup of blueberries has just 80 calories with virtually no fat. Fresh, frozen, canned and dried blueberries are always recipe-ready or to enjoy just as they are.
Blue Banana Boats
2 fruit roll-ups, any flavor
4 thin, 4-inch long pretzel sticks
1 1/2 cups fresh, frozen or drained canned blueberries
1/2 cup grape juice, or juice from canned blueberries
2 bananas, cut in quarters
4 small scoops frozen yogurt or fruit sorbet
1/2 cup fruit cut in pieces, such as mandarin oranges or grapes
To make “sails:” Unroll fruit rolls and cut into four triangles, about 3 inches on all sides, with a sharp knife. Make 3 small cuts along one edge of each triangle; thread onto pretzel sticks. In four soup or cereal bowls, divide blueberries evenly. Pour two tablespoons juice into each bowl. To form a “boat:” Place two banana quarters on opposite sides of bowl. Between the bananas, place a scoop of frozen yogurt. Scatter fruit over all and push a pretzel “sail” into yogurt. Serve immediately.
Yield: four portions
Per portion: 254 calories; 55 g carbohydrate; 4 g total fat; 2 g saturated fat; 5 g fiber
Blueberry Fruit Shake
2 cups fresh or frozen blueberries
1 cup frozen mixed fruit, such as banana, grapes, and peaches
1 cup milk
1 tablespoon sugar (optional)
2 teaspoons vanilla extract
In the container of a food processor or blender, place blueberries, mixed fruit, milk, sugar and vanilla extract; whirl until smooth. Serve immediately.
Yield: 2 or 3 portions
Get all the details about the USDA dietary recommendations at www.MyPyramid.gov. To find out more about blueberries, and for recipes and nutrition information, visit www.blueberry.org. - ARA |
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