How to 'Hide' Milk in Your Children's Favorite Foods!

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If your kids aren't big milk drinkers, stop fighting and start hiding!

Registered dietician and iMag contributor Sari Greaves gave us great tips on sneaking milk into your child's meals and some of the best calcium rich recipes around.

Sari believes the solution to the milk drinking problem is two pronged. First, families should make milk, or flavored milk, the "official drink" at meal time. Second, parents should serve kid-friendly meals which contain milk as a main ingredient. Here are some of her suggestions.

Breakfast is THE most important meal of the day, especially for children! Some of the healthiest early morning options are the easiest to make.

A low sugar cereal with fat free or low-fat milk and fresh fruit is a great option.

Also try adding milk instead of water to easy, instant oatmeal for a high calcium breakfast and a great way to have your children start off their day.

A calcium rich lunch is an important part of a child's day. Many school cafeterias will provide healthy options for your kids to choose from, but to guarantee they're getting a milk-enriched daytime meal, pack a lunchbox with a cheese sandwich and yogurt snack.

And for cold winter weekends we suggest making a grilled cheese sandwich with whole wheat or whole grain bread and low-fat or fat-free Kraft singles. Serve the sandwich with a delicious milk based tomato soup. Read on for the recipe.

Tomato Basil Soup

Makes 2 servings, 8 ounces of milk per serving.


• 8 ripe plum tomatoes or 1 16-oz can of tomatoes (drained)
• 1 medium onion, chopped
• 1 tablespoon olive oil
• 2 cloves garlic, crushed
• 1 pinch ground red pepper
• 1 tablespoon chopped fresh basil or 1 tsp dried basil
• 2 cups fat free or low-fat milk
• Salt
• Freshly ground pepper
• Fresh basil leaves for garnish, optional


• In a large pot of boiling water, blanch the ripe tomatoes for 10 seconds.
• Transfer to colander; cool slightly.
• Peel off skin. Cut tomatoes in half; remove seeds and chop.
• In a medium saucepan cook the onion in olive oil over medium heat, stirring frequently, until golden brown, about 4 minutes.
• Add the garlic and cook 1 minute longer. Add the chopped tomatoes. Cook uncovered over medium heat for 20 minutes. (If using canned tomatoes, decrease cooking time to 10 minutes.)
• Spoon 3/4 of mixture into food processor or blender container; puree until smooth. Return to saucepan.
• Add red pepper, basil and milk to the soup. Heat until hot but do not boil.
• Season to taste with salt and pepper.


220 calories; 7 g fat; 1 g saturated fat; 5 mg cholesterol; 12 g protein; 30 g carbohydrate; 4 g fiber; 145 mg sodium; 295 mg calcium (30% of daily value).

Nutrition figures based on using fat free milk.

After a long day of classes and after school activities, your child needs an afternoon snack that's not only calcium rich but delicious.

A strawberry fruit smoothie is a great idea and not only tastes like a milk shake but is a healthy alternative. read on for recipess.

Strawberry Smoothie

Makes 1 serving, 8 ounces of milk per serving.

• 1 cup fat free or low-fat milk
• ½ cup fresh strawberries
• 4 ounces lowfat plain yogurt


Combine all ingredients in blender, and blend until very smooth.


180 calories; 2 g fat; 1 g saturated fat; 10 mg cholesterol; 14 g protein; 26 g carbohydrate; 2 g fiber; 210 mg sodium; 720 mg calcium (70% of daily value).

Nutrition figures based on using fat free milk.

After a long day of work and kids, the last thing you feel like doing is whipping up a home cooked meal. The health benefits however are priceless. We suggest finding recipes that not only provide a healthy serving of calcium, taste delicious, but can last more than one night. We love this macaroni and cheese recipe. It's easy to make, healthier than the boxed version and a kid-friendly choice. Recipe below.

Macaroni and Cheese

Makes 8 servings


• 16 ounces uncooked elbow macaroni (or whole-wheat pasta for an added 3.5g fiber per serving)
• 3 tablespoons all-purpose flour
• 2 cups skim milk
• 1 tablespoon light butter (stick or tub)
• 8 ounces reduced-fat (33 percent) shredded cheddar
• 3 ounces Velveeta Light cheese, cut into thin strips
• 1/8 teaspoon black pepper
• 3 tablespoons seasoned breadcrumbs


• Preheat oven to 400°F.
• Boil macaroni until tender but firm.
• While pasta cooks, whisk together flour and 1/2 cup milk in a small bowl.
• Pour remaining 1 1/2 cups milk into a large saucepan and heat over low.
• Once milk is slightly warmed, turn heat to medium-low and add flour and milk mixture, stirring constantly until thick. Reduce heat slightly and add butter, cheeses, and pepper.
• Cook until smooth, about 5 minutes. Drain macaroni, then combine with cheese mixture, stirring thoroughly. Pour into a 13" x 9" baking dish.
• Sprinkle breadcrumbs lightly and evenly on top and bake 30 to 35 minutes.
• Serve immediately.


341 calories, 7 g fat (4.5 g saturated fat), 49.5g carbohydrates, 19.5 g protein, 1.5 g fiber

A sweet treat after dinner is every child's reward for eating healthy throughout the day. That's no reason to ditch your milk though. Serve low fat cookies with a tall glass of milk for dipping or try this chocolate peanut butter cup dessert which promises to have your kids craving more.

Chocolate-Peanut Butter Cup

Makes 1 serving, 12 ounces of milk per serving.


• 1 ½ cups fat free or low-fat chocolate (or skim milk with chocolate syrup)
• 2 tablespoons creamy peanut butter
• ½ cup fat free chocolate frozen yogurt


Combine in a blender. Blend until smooth. Serve and enjoy.


250 calories; 9 g fat; 2.5 g saturated fat; 5 mg cholesterol; 13 g protein; 34 g carbohydrate; 3 g fiber; 195 mg sodium; 305 mg calcium (30% of daily value).

Nutrition figures based on using fat free milk.

• For more great milk recipes, check out and the rest of our videos in our series, Milk Matters