Spice up snack time with these fun foods with calcium.
Fresh Fruit Burritos
Frozen Fruit Pops
Peanut Butter Wraps
Pineapple Orange Frozen Yogurt
Pink Lemonade Yogurt Pops
Three-Grain Peanut Bread
Anytime Pizza top
1/2 loaf Italian or French bread split lengthwise, or 2 split English muffins
1/2 cup pizza sauce
1/2 cup cheese, low-fat shredded mozzarella or cheddar
3 tablespoons chopped green pepper
Other vegetable toppings as desired (optional)
Italian seasoning (optional)
- Toast the bread or English muffin in a toaster oven until slightly brown.
- Top bread or muffin with pizza sauce, vegetables, and cheese.
- Sprinkle with Italian seasonings as desired.
- Return bread to toaster oven (or regular oven preheated to 350 degrees).
- Heat until cheese melts.
Makes 2 servings
Source: USDA, adapted from the University of Massachusetts Extension Nutrition Education Program
Fresh Fruit Burritos top
4 calcium-fortified whole-wheat tortillas
4 tablespoons creamy peanut butter
4 medium fresh strawberries
1 medium fresh peach
1/4 cup fresh blueberries
4 tablespoons low-fat or fat-free vanilla yogurt
- Wash fresh strawberries, blueberries, and peach.
- Peel peach, halve and remove pit.
- For each burrito, spread 1 tablespoon peanut butter evenly on a tortilla to within 1/2 inch of edge. Onto each tortilla distribute in a line along the center 1/4 sliced banana, 1 sliced fresh strawberry, 1/4 thinly sliced peach and 1 tablespoon blueberries. Drizzle 1 tablespoon of yogurt over the fruit.
- Carefully fold one side of tortilla over the fruit, tucking the edge under the fruit so it's not too loosely packed. Roll the folded and tucked portion of the burrito toward the other side; the peanut butter will help hold it together.
Makes 4 servings.
Source: Dairy Council of California’s MealsMatter.org
Frozen Fruit Pops top
1 8-ounce can crushed pineapple
1 cup low-fat or fat-free fruit yogurt
1 6-ounce can calcium-fortified orange juice concentrate, thawed
- Mix ingredients in a medium-sized bowl.
- Divide into 4 paper cups.
- Freeze until slushy (about an hour). Insert a wooden stick halfway through the center of each fruit pop.
- Freeze until hard, at least 4 hours. Peel away the paper cup before eating.
Makes 4 frozen pops.
Source: Power of Choice, USDA
Lemon-Almond Bread top
Fat-free cooking spray
1 3/4 cups all purpose flour
1/2 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 medium-sized egg, beaten
1 cup low-fat or fat-free milk
1/4 cup vegetable oil
2 teaspoons grated lemon peel
1 tablespoon fresh squeezed lemon juice
1/3 cup almonds, chopped
- Preheat oven to 350 degrees.
- In a medium bowl, combine flour, sugar, baking powder, and salt. Using a spoon or your fingers, make a small well in the center of the flour mixture then set aside.
- In a small bowl, whisk together egg, milk, vegetable oil, lemon peel, and lemon juice.
- Pour egg mixture in the well of the flour mixture and stir until ingredients are thoroughly moistened (batter may be slightly lumpy.) Add almonds and mix thoroughly until combined.
- Spray an 8x4x2-inch loaf pan with cooking spray. Pour in batter.
- Bake for about 45-50 minutes or until toothpick inserted in the center of the loaf comes out clean. Cool loaf in pan on a wire rack for about 10 minutes then turn out of pan and let cool completely before serving.
Makes 16 servings
Source: King County Public Health
Peanut Butter Wraps top
1 tablespoon peanut butter
1 teaspoon honey
1/4 cup granola
1 6-inch flour tortilla
1-2 tablespoons low-fat or fat-free vanilla yogurt
- Cover the tortilla with the peanut butter to the edges. Drizzle honey over the peanut butter. Sprinkle the granola over the honey.
- Roll the tortilla and cut it in half.
- Serve with the yogurt for dipping.
Makes one serving.
Source: School Nutrition Association
Pineapple Orange Frozen Yogurt top
1 cup fat-free vanilla yogurt
1/2 cup calcium-fortified orange juice
1 cup pineapple chunks, fresh or canned
- Place yogurt and fruit in large plastic bag, flatten, and freeze overnight.
- Combine fruit, yogurt, and juice in food processor or blender and blend until smooth (about 1 minute).
- Serve immediately, or place back in the freezer to harden until ready to serve, up to 1 hour, stirring occasionally. Stir before serving.
Makes 3 servings
Source: USDA, adapted from Food and Health Communications, Inc.
Pink Lemonade Yogurt Pops top
1 cup plain low-fat or fat-free plain yogurt
4 tablespoons undiluted pink lemonade
4 paper cups
4 Popsicle sticks
- Mix yogurt and pink lemonade together.
- Pour into paper cups and insert Popsicle sticks in the middle.
- Freeze for 4 hours.
Pumpkin Pudding top
1 box (3.5-ounce) vanilla instant pudding mix
2 cups low-fat or fat-free milk
1 (15-ounce) can pumpkin pie filling, refrigerated
1 teaspoon pumpkin pie spice (optional: combine cinnamon and nutmeg)
- Mix instant pudding with milk in a bowl.
- Whip it with a wire whisk until completely blended.
- Stir in the canned pumpkin and pumpkin pie spice.
Tip: If pumpkin pie filling is not refrigerated, chill the pudding in the refrigerator for 2 hours.
Makes 8 servings.
Source: Rhode Island Kids First and Team Nutrition
1/3 cup applesauce
2/3 cup low-fat ricotta cheese
4 English muffins, split (8 halves)
Pizza toppings (choose 3):
1 apple or pear, thinly sliced
Peaches, plums, or nectarine slices
Blueberries, strawberries, and/or raspberries, fresh or frozen
- Stir together applesauce with the ricotta cheese. Spread about two tablespoons sauce on each muffin half.
- Arrange your favorite toppings on the "crust" in a single layer. Try to use at least three colors!
- Place pizzas on a baking sheet and bake at 400 for 10 minutes, or until the pizzas are heated through and the cheese is melted.
Makes 4 servings
Source: King County Public Health
Three-Grain Peanut Bread top
1 cup flour
1/2 cup quick-cooking oatmeal
1/2 cup cornmeal
1/2 cup fat-free powdered milk
1/2 cup sugar
1 tablespoon baking powder
3/4 teaspoon salt
2/3 cup peanut butter
1 egg white
1-1/2 cups low-fat or fat-free milk
- Preheat oven to 325 degrees.
- Combine the first 7 ingredients in a large bowl.
- Using two knives, cut peanut butter into the dry ingredients until it appears coarse and crumbly.
- In a small bowl, beat egg white and milk. Add to dry ingredients and mix well.
- Spread mixture into a greased loaf pan. Bake at 325 degrees for 1 hour and 10 minutes.
- Cool for 10 minutes and remove from pan.
Makes 20 servings
Source: USDA, adapted from Virginia Cooperative Extension
Trail Mix top
1 cup roasted sunflower seeds
1 cup whole-wheat cereal
1 cup pretzels
1 cup almonds
1/2 cup mixed, dried fruit, sliced
1/2 cup walnut pieces
1/4 cup yogurt-covered raisins
Mix all ingredients in a large bowl and serve.