Powerful Bones Toolbox: Recipes

To boost the amount of calcium in foods you make...

• Add fat-free or low-fat milk to soups or baked goods
• Make hot chocolate with fat-free or low-fat milk or with soy beverage with added calcium
• Add foods with calcium into dishes that kids already like

Lunch and Dinner Ideas

• Create an Italian feast by combining low-fat cottage and mozzarella cheeses, garlic, and basil with cooked pasta and covering with your family's favorite sauce. Bake for 20 minutes.
• Make a sesame stir-fry by combining pieces of tofu (look for calcium sulfate on the ingredient list), with your daughter's favorite calcium-containing vegetables like bok choy and broccoli in a skillet and cook. Then, sprinkle with sesame seeds.
• Steam and chop broccoli and top it with low-fat dressing.
• Make tomato or mushroom soup with fat-free or low-fat milk.

Cooking with Your Daughter

Fun foods with calcium...

• Yogurt Popsicles
• Individual Pizzas
• Non-dairy and dairy smoothies
• Breakfast Banana Split

...are foods girls will love to make

Yogurt Popsicles

Ingredients:
1 cup plain low-fat or fat-free yogurt
1 banana, sliced
1 tsp. vanilla
1 cup fruit juice or fruit chunks

1. Blend ingredients together and pour into small paper cups.
2. Freeze.
3. Place a plastic spoon or popsicle stick in each cup when yogurt mixture is half frozen.
4. To serve, turn cup upside-down and run hot water over it until the popsicle slips out. Keep the cups to use as a holder. Makes 4-5 small popsicles.
[For a simpler version, pour fat-free or low-fat drinkable yogurt (or regular yogurt) into a paper cup. Add a stick and freeze. Peel the cup and eat.]

Individual Pizzas

Ingredients:
1 package of English muffins (whole wheat)
1 jar pizza sauce
Chopped onions/green peppers
Parmesan cheese
Other desired toppings
Shredded low-fat, part-skim mozzarella

1. Cut English muffins in half and toast until golden.
2. Spread desired amount of pizza sauce on each muffin half.
3. Top with desired toppings.
4. Broil until cheese is bubbly.
5. Sprinkle on parmesan cheese.
6. Yields about 12 servings.

Smoothies

Carla's Berry Patch Smoothie:
1. Blend 1 cup of your favorite fruit juice with added calcium.
2. Add one cup of your favorite fruit (try frozen berries).
3. Toss in some ice cubes to make it extra thick.

Banana Blast Smoothie:
1. Blend 1 cup of rice beverage or soy beverage with added calcium, 1 banana, a cup of your favorite fruit, 1 teaspoon of vanilla flavoring, and a dash of honey.
2. Toss in some ice cubes to make it extra thick.

Sunshine Smoothie:
Blend 1 cup of orange juice with added calcium, fat-free or low-fat milk or soy beverage with added calcium, ice cubes, and a handful of fruit.

Very Berry Smoothie:
1. Blend 1 cup of fat-free or low-fat milk, a handful of fresh or frozen blueberries, and a dash of honey.
2. Toss in some ice cubes to make it extra thick.