Reality check: Persuading your child to eat bran muffins and brown rice may be a dream. But with some culinary subterfuge, you can add fiber-packed whole grains to his diet by disguising them in foods he already likes:
* If your child loves sugary cereal, mix in some whole-grain ones such as Cheerios, Shredded Wheat, and whole-grain Raisin Bran.
* Substitute half whole-wheat flour for white flour when you make muffins, cookies, or brownies.
* Make pizzas on whole-wheat pita bread. (Your child can swirl on the sauce and top with veggies and mozzarella.)
* Make a sandwich with half white, half whole-grain bread.
* Make rice pudding with brown rice instead of white. (Instant brown rice products speed up prep time.)
A kid-friendly recipe to try:
Whole-Wheat Pancakes
(Yields 4 servings)
* In a blender, whirl 1 cup plain low-fat yogurt, 2 tablespoons vegetable oil, and 1 egg.
* When smooth, add ½ cup all-purpose flour, ½ cup whole-wheat flour, 1 tablespoon sugar, 1 teaspoon baking powder, ½ teaspoon baking soda, and ¼ teaspoon salt and whirl until well blended.
* Ladle out ¼ cup batter onto a lightly greased hot griddle or skillet. Cook until golden brown, flipping once.
