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Recipes

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Recipes

Try some of these ideas or search for recipes for smoothies, snacks, or party food!

Quick Fact.

No Time for Breakfast? 
Girls in the know grab these when they're on-the-go:

  • A cereal bar with added calcium.
  • Add a handful of almonds to dried fruit and toss it in a zipped plastic bag. (Keep a couple of bags on hand for those super-busy days.)
  • Wrap some low-fat cheese in a calcium-fortified tortilla and zap in the microwave for 30-45 seconds.
  • Grab a banana, some low-fat string cheese, and a calcium-fortified juice box.
Dividing bar.

For breakfast…

  • Munch on a bowl of cereal with added calcium, fat-free or low-fat milk, and fresh fruit.
  • Top a whole-wheat English muffin with your favorite melted low-fat cheese and tomatoes or salsa.
  • Make waffles or pancakes for the whole family. Make them with milk or top 'em with fat-free or low-fat yogurt…and enjoy a glass of fat-free or low-fat milk with them.
  • Enjoy a glass of fruit juice — the kind with added calcium.
  • Make a breakfast banana split. Top a sliced banana with a small container of low-fat or fat-free fruit yogurt, a sprinkle of cereal, and pieces of your favorite fruit.

For a snack…

  • Wrap low-fat or fat-free string cheese in a calcium-fortified tortilla and dip in salsa.
  • Try a soy beverage with added calcium.
  • Top a fruit salad with fat-free or low-fat yogurt and almonds.
  • Add almonds or low-fat cheddar cheese cubes to a snack of apple slices.
  • Steam chopped broccoli and top it with low-fat ranch dressing. Yum!
  • Add almonds and fruit to a bowl of low-fat cottage cheese.
  • Make some pudding with fat-free or low-fat milk.

For dinner…

  • Create an Italian feast by combining low-fat cottage and mozzarella cheeses, garlic and basil with cooked pasta and covering it with your favorite sauce. Bake for 20 minutes.
  • Warm up with a bowl of tomato or mushroom soup made with fat-free or low-fat milk.
  • Make a sesame stir-fry sensation by combining pieces of tofu (look for calcium sulfate on the ingredient list), chicken, or shrimp with your favorite calcium-containing vegetables like bok choy and broccoli in a skillet and cook. Then, sprinkle on some yummy sesame seeds.
  • Cheesy rice and broccoli makes a great dinner or side dish. Just combine cooked rice, broccoli, and low-fat cheddar cheese for a dinnertime treat.
Quick Fact.

Wrap It Up! Wraps are the most portable meals ever! Just fill a tortilla with your favorite ingredients, and you'll have a tasty, on-the-go meal before you can say Best Bones Forever!™

To make a wrap, grab your favorite fillings, like scrambled eggs and low-fat cheese for breakfast, turkey and low-fat cheese with your favorite veggies for lunch, or tofu (look for calcium sulfate on the ingredient list) or refried beans for a meatless snack.

Dividing bar.

For your next slumber party…

  • Top baked tortilla chips with low-fat cheddar cheese and heat until melted.
  • Mix up bowls of your favorite pudding made with low-fat or fat-free milk.
  • Combine chopped collards or spinach and low-fat cheese in a bowl and heat until bubbly. Eat with crackers, toasted bread, or practically anything you can dip!
  • Top whole-wheat English muffins with your favorite veggies and low-fat cheeses. Toast in the oven.
  • Serve up tortillas, grated low-fat cheese, lettuce, tomatoes, and salsa — for a south-of-the-border treat.
  • Melt low-fat cheese on a whole-wheat pita. Add apple slices.
  • Set up a baked potato bar. Let your guests get calcium from toppings like broccoli, grated low-fat cheese, or plain yogurt (fat-free or low-fat).
  • Sip mugs of hot chocolate made with fat-free or low-fat milk.
  • Scoop up fat-free or low-fat frozen yogurt. Top with sprinkles or fruit.
  • Make a frozen treat by pouring fat-free or low-fat drinkable yogurt into a paper cup. Add a stick and freeze. Then, peel the cup, and voila!!
  • Wash it all down with a glass of fat-free or low-fat milk (with chocolate or strawberry flavor to make it extra yummy)! Lactose-free milk or a soy beverage with added calcium works too!

When you're at school…

  • Bring a cereal bar or bottle of juice with added calcium to boost your body into an after-school sports practice mode.
  • At lunch, try a carton of plain or chocolate low-fat or fat-free milk, or orange juice with added calcium.
  • Whether you pack your lunch or buy it at school, be sure to look for these foods to help build your bones while you build your mind:
    • Cubes of low-fat or fat-free cheese
    • Low-fat or fat-free yogurt (fruit or plain)
    • Fruit juice with added calcium
    • Pudding made with low-fat or fat-free milk
    • Low-fat or fat-free cottage cheese (sprinkle with almonds for added calcium)
    • A sandwich made with low-fat cheese and your favorite veggies
    • One cup rice beverage with added calcium
    • A slice of cheese pizza
    • Applesauce with added calcium

What's on the Menu?

Order one of these delicious menu items with calcium when you're out on the town.
 

Eating out? Plenty of restaurants have calcium-cool menu items such as grilled cheese; a slice of cheese pizza; stir fry made with bok choy, kale, or broccoli; macaroni and cheese; low-fat or fat-free ice cream or frozen yogurt; and pudding made with fat-free or low-fat milk.

Be your own chef. Check out salad bars and buffets to find fun foods with calcium like broccoli, macaroni and cheese, low-fat cottage cheese, pudding, collards or kale, and low-fat frozen yogurt.

Holidays

Halloween…The Best Day to Celebrate Best Bones Forever!™ 
You're planning an awesome Halloween bash, but you don't want your guests chowing down on candy all night. Use a pumpkin, bat, ghost, or other ghoulish cookie cutter to cut shapes out of soft flour or corn tortillas and bake until they get crispy. Top with low-fat cheese for a calcium kick and serve up this frightful treat that's sure to please any ghost or ghoul.

Ring in the New Year
Give your New Year's Eve a little punch — add some orange juice with added calcium to lemon lime soda or ginger ale. Slice oranges and drop them in, too, for a creative calcium celebration.

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