Do you have some quick and nutritious snacks that my children can make this summer?
Yes. In fact, K-State Research and Extension's Family Nutrition Program is producing 5- to 8-minute television segments called "Kids a Cookin' -- Where Cooking is Fun." The segments are designed to demonstrate quick-and-easy snacks and meals that children can make on their own or with the help of an adult. These recipes are not only simple to prepare and affordable, but are a way to share the joys of cooking.
If interested, you can catch the weekly series from 5 p.m. to 5:30 p.m. Fridays on Sunflower Broadband Channel 49. The series also is available on video and CD and may be checked out at the Douglas County Extension office, 2110 Harper St. For more information, point your Internet browser to kidsacookin.org.
Here are a few of the snack recipes:
Red, White, Blue Salad
1 slice watermelon, 1-inch thick
1/2 cup low-fat vanilla yogurt
1/2 cup low-fat blueberry yogurt
1. Cut watermelon slice in half. Then cut each half into 5 wedges and cut off rind.
2. On a plate, arrange each group of 5 wedges into a star shape with the points out.
3. Spoon half of each flavor yogurt in center of each star.
Safety Tip: Children can arrange the watermelon wedges on the plate, but cutting off the rind is an adult task. Store sharp knives away from young children. Never put knives in soapy dishwater; someone might reach in and grab the blade, resulting in a cut. When young children want to use a knife for cutting or spreading, try a plastic knife or butter knife.
Makes 2 servings.
Nutrition facts per serving: 150 calories, 2 grams total fat, 1 gram saturated fat, 5 milligrams cholesterol, 70 milligrams sodium, 29 grams total carbohydrates, 1 gram dietary fiber, 28 grams sugar and 6 grams protein.
1 cup fresh, sliced strawberries (about 5 whole)
1/4 cup sugar
1 1/2 cups (12 ounces) plain or strawberry nonfat yogurt
4 ice cream cones
1. Place strawberries, sugar and yogurt in a blender. Cover and blend until smooth.
2. Pour mixture into a shallow container with lid and freeze at least 12 hours.
3. Scoop the frozen mixture into ice cream cones and serve.
Note: You can make this recipe even if you don't have a blender. Use a fork to mash the strawberries and stir in sugar and yogurt until well blended. If you don't like strawberries, try using peaches and peach yogurt.
Nutrition facts for one serving: 160 calories, 1 gram total fat, 0 grams saturated fat, 5 milligrams cholesterol, 45 milligrams sodium, 35 grams total carbohydrates, 1 gram dietary fiber, 29 grams sugar and 3 grams protein.
French Toast Sticks
4 slices whole wheat bread
2 tablespoons milk
Powdered sugar and cinnamon for topping
1. Preheat oven to 350 degrees.
2. Spray a baking sheet with cooking spray and set aside.
3. Cut each slice of bread into four strips lengthwise. You'll have 16 strips in all.
4. In a small bowl, combine eggs and milk and beat with a fork until frothy.
5. Dip each stick of bread in egg mixture and place on baking sheet.
6. Bake for about 12 minutes until brown. Look for a golden, dry appearance on the sticks. If they are still shiny, bake them for about 1 to 2 minutes longer, until the egg is completely cooked.
7. Sprinkle lightly with powdered sugar and cinnamon. Helpful Hints: With the sprinkle of powdered sugar and cinnamon, these French toast sticks are ready to eat. But for a special treat, you may want to dip them in applesauce.
Nutrition facts for 4 sticks: 110 calories, 4 grams total fat, 1 gram saturated fat, 105 milligrams cholesterol, 180 milligrams sodium, 14 grams total carbohydrates, 2 grams dietary fiber, 2 grams sugar and 6 grams protein.
6 tablespoons margarine
3 cups miniature marshmallows
1/2 cup peanut butter
1/2 cup nonfat dry milk
1/4 teaspoon cinnamon
1 cup raisins
4 cups ready-to-eat oat cereal circles
1. Spray a 9-by-9-by-2-inch pan with cooking spray.
2. In microwave, melt margarine in a large microwave-safe bowl at high power for 45 seconds to 1 minute, or until melted.
3. Stir in peanut butter and marshmallows.
4. Microwave for 1 to 1 1/2 minutes on high power, or until mixture is melted. Stir until smooth.
5. Add dry milk, cinnamon, raisins and cereal; stir until evenly coated.
6. With buttered hands, pat mixture into pan.
7. Cool thoroughly and cut into squares.
Helpful Hint: If young hands find the mixture too warm to press out, try slipping plastic bags over the hands before patting mixture. The ingredients won't stick, and the mixture can be pressed while still warm.
Makes 16 servings.
Nutrition facts for one bar: 190 calories, 8 grams total fat, 1.5 grams saturated fat, 0 milligrams cholesterol, 180 milligrams sodium, 25 grams total carbohydrates, 1 gram dietary fiber, 16 grams sugar and 6 grams protein.
-- Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.