By Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
I have the pleasure of hosting an after-school food class at
a local elementary school for the sixth through eighth
graders. As part of the after-school activities, we usually
make an easy recipe for them to sample and decide if they
will make it at home.
As you might guess, the main nutrition messages revolve
around eating more fruits, vegetables and whole grains as
well as increasing physical activity. Last week, in
anticipation of the upcoming holidays, one of the students
asked, “Are we going to make recipes with vanilla and
chocolate?”
As I kept a straight face and said we could look at some
dessert recipes, inside I was grinning and thinking “ah, a
girl after my own heart.”
During this time of year, not only do we have all the sweets
and desserts that are available in the store all year long,
but we also have an additional barrage of holiday decorated
and packaged candies, store-bought sweets and traditional
home-baked goods. Can it really fit into a healthy diet?
Here are some strategies to use during this busy season.
Eat breakfast.
Use this important meal to eat healthy foods and know that
not only is it a good start to the day, but it can also help
you consume fewer calories throughout the day.
At the store, stick to your list.
Make a grocery list, buy the items you need and use a
check-out lane that doesn’t display candy.
Choose only what looks good to you.
You do not have to eat a dessert, or any other food for that
matter, just because it is a traditional food at this time
of year. Be choosy.
Take your time when eating.
Be mindful to truly enjoy the taste and textures of the
foods.
Pay attention to how you feel, use hunger and fullness as
cues to recognize what to eat and when. Wait 10 minutes
after your meal to see if you are truly hungry for more
food.
Serve small portions and use a smaller plate. While mini cupcakes and cake pops
might not include ingredients like fruits or whole grains,
enjoying a small serving is a better option than eating way
too much.
Make treats “treats” and not everyday foods. This is a hard one during the
holiday season since there are opportunities for so many
parties and celebrations. Make sure your celebrations
include other aspects such as quality time with other people
and opportunities for physical activity in addition to the
food and meals.
Shhhh, don’t tell the students that these might be
recipes we sample this month at their after school program.
As you can see, they are desserts, they have a limited
amount of ingredients, and they can be made by an adult or
young adult. One other thing we do at the after-school
program is to try new foods. They do not have to be
favorite foods; in fact, the youth may not care for them.
The participants are not supposed to say “ewww, yuck” or
“that’s nasty” but they have every right to say they don’t
care for it. They might like these recipes, how about you?
Pineapple angel food cake
12 servings
Ingredients
·
1 package angel food cake mix (1-step mix)
·
2 cups crushed pineapple in 100% juice (do not drain)
·
Whipped topping (optional)
Directions
1. Preheat oven to 350°F. Mix the cake mix and pineapple
together in a large bowl.
2. Pour into an ungreased 13x9-inch pan.
3. Bake for 25-35 minutes, until golden brown or an inserted
toothpick comes out clean.
4. Let cool and serve with whipped topping (optional)
Chocolate Mousse
4 servings
Top of Form
Bottom of Form
Ingredients
·
1 carton instant chocolate pudding mix
·
1 1/4 cups soy milk (cold)
·
3/4 package silken tofu (14 ounce)
Directions
1. Blend the chocolate pudding mix and the soy milk on
medium speed for about 15 seconds until the mixture is very
smooth.
2. Add the silken tofu and blend again. Scrape the mixture
down off the sides to be sure it’s all mixed in. Blend and
scrape until well mixed and very smooth.
3. Pour mixture into 4 small serving dishes.
4. Place in the fridge. Chill for at least 2 hours before
serving.
Sources: ChooseMyPlate.gov,
www.eatright.org (Academy of Nutrition and Dietetics),
recipes from What’s Cooking, USDA Mixing Bowl
