Pumpkin Cheesecake Smoothie Recipe

The vanilla yogurt gives this smoothie a rich, dessert-like flavor that’s reminiscent of pumpkin cheesecake— you might even forget it’s not served in a pie crust! 

Ingredients: 
 • 1 cup canned pumpkin 
 • 1 cup low-fat vanilla yogurt 
 • 1 cup fat-free milk 
 • ½ teaspoon ground cinnamon 
 • ¼ teaspoon vanilla extract 
 • 2 teaspoons sugar 
 • Pinch of nutmeg 

Directions: 
1. Before starting, wash your hands. 

2. Add all ingredients except the nutmeg to a blender or food processor. 

3. Blend until creamy and smooth. 

4. Pour into glasses and finish with a light dusting of nutmeg. 

5. For a richer, nutty flavor and added nutrients, blend in ¼ cup toasted wheat germ. (This increases calories to 270 per serving and adds 1 gram of fiber.) 

Nutrition Information: 
Serving size: 1.5 cups 
This recipe yields 2 servings. 

Calories: 210 
Total Fat: 1 g 
Saturated Fat: 0 g 
Cholesterol: 5 mg 
Sodium: 150 mg 
Total Carbohydrates: 41 g 
Dietary Fiber: 4 g 
Protein: 12 g 

Source: https://www.eatright.org/recipes/beverages/pumpkin-cheesecake-smoothie-recipe 

Fresh Fruit Snow Cones Recipe

    Enjoy a refreshing snow cone made with real fruit and no artificial colors or flavors. Feel free to swap in other fruits based on your preferences—peaches, pineapple, or blueberries all work well. 

Ingredients: 

    • 1 pound fresh strawberries 

    • 2 tablespoons agave nectar 

    • Ice 

Directions: 

    1. Before starting, wash your hands. 

    2. Blend the strawberries and agave nectar in a blender or food processor until smooth. Transfer the mixture to a plastic squeeze bottle. 

    3. Shave ice using a snow cone machine or similar tool. 

    4. Drizzle the strawberry purée over the shaved ice and serve. 

Nutrition Information: 

    • Serving size: ¼ cup purée with 1 cup shaved ice

    • Makes 6 servings 

    • Calories: 45

    • Total Fat: 0 g 

    • Saturated Fat: 0 g

    • Trans Fat: 0 g

    • Cholesterol: 0 mg

    • Sodium 0 mg

    • Total Carbohydrates: 11 g

    • Dietary Fiber: 1 g

    • Sugars: 9 g 

    • Protein: 1 g

    • Vitamin C: 80%

    • Calcium: 2% 

    • Iron: 2%

 

Source: https://www.eatright.org/recipes/desserts/fresh-fruit-snow-cones-recipe 

Raise Healthy Eaters in the New Year

The new year is a great time to implement new, healthy habits and educate kids on the importance of food, nutrition, and eating skills. Childhood is a critical time to emphasize that food fuels and nourishes strong bodies and smart brains while also enjoying and emphasizing the social aspect of eating. So, whether you are a parent, grandparent, or adult caregiver, you can help teach healthy eating habits in many ways.  

• - Serve regular, balanced meals and snacks with a variety of nutrient-rich foods. 

• - Provide a calm, pleasant environment where meals can be eaten. 

• - Remove electronic distractions such as televisions, phones, and tablets. 

• - Explore a variety of flavors and foods. 

• - Share an appreciation for healthy eating. 

• - Teach food safety, such as washing hands, during every eating occasion. 

• - Teach basic skills for making positive food choices away from food. 

• - Look for credible food and nutrition resources when you do not know the answer. 

- Just a few of these family habits can go a long way in creating a healthy, positive environment focused on developing healthy eaters.  

Having regular family meals and involving kids in nutrition are the basis of building healthy eating habits. Sometimes, simple acts can have important, long-lasting benefits. For example, eating and talking together during family meals can help with the following: 

• - Increase family unity. 

• - Help prevent behavior problems at home and school. 

• - Encourage academic success. 

• - Improve nutrition. 

• - Promote healthy weight for kids. 

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Additionally, it is important to get kids involved in nutrition early while making it fun. There are many opportunities for kids to learn about nutrition in a variety of places, such as your kitchen, the grocery store, or even a community garden. For example, every trip to the grocery store can act as a nutrition lesson. These lessons can teach kids how to categorize foods into groups (grains, fruits, vegetables, dairy, proteins, etc.), allow them to choose new foods they want to try, and, as the kids get older, they can even help plan and develop the menu at home. 

Ultimately, establishing healthy eating habits during childhood lays the foundation for lifelong health. By creating positive, structured mealtime environments, modeling balanced food choices and meals, and involving children in nutrition-related activities and education, caregivers can help children develop critical eating skills and a healthy relationship with food and eating. Simple, consistent practices, such as shared family meals and hands-on learning, can have long-lasting benefits for the children’s nutrition, behavior, and development. 

Source: https://www.eatright.org/food/food-preparation/seasonal-foods/raise-healthy-eaters-in-the-new-year