Protein

Fill out the crossword puzzle to find foods high in protein. Which of these protein foods do you like?

Across
1. What you say when you get your picture taken.

3. They have fins and live in lakes and oceans.

4. Choosey mothers choose it.

6. �White Lite.�

9. You can eat it plain, fruited, low-fat, frozen, or soft serve.

5. You can eat it in a cone or a dish.

7. You can eat them refried or in chili.

8. A group of animals that go �cluck� or �gobble-gobble.�

10. They can be found in nests or cartons.

Fill in the missing vowels to make a list of foods high in folacin. Which of these foods do you like?

1 ¾ cups flour
1 tablespoon baking powder
1 teaspoon salt
2 teaspoons cinnamon
¼ cup brown sugar
2 eggs, well-beaten
¾ cup milk or ¹/3 cup dry milk and ¾ cup water
1 ½ cups mashed, cooked sweet potatoes or yams
¼ cup melted margarine
Cinnamon
Sugar
Vegetable cooking spray

1. Preheat oven to 425 degrees.
   
2. Lightly oil muffin pan with cooking spray (or use paper liners or non-stick muffin pan).
   
3. In a large bowl, mix together flour, baking powder, salt, cinnamon, and brown sugar.
   
4. In another bowl, mix together eggs, milk, sweet potatoes, and margarine.
   
5. Add sweet potato mixture to flour mixture. Stir until just moist.
   
6. Fill each muffin cup ²/3 full.
   
7. Sprinkle lightly with cinnamon and sugar.
   
8. Bake at 425 degrees for 25 minutes or until done.

Sweet potatoes are an excellent source of folacin. Folacin is important for healthy blood.

1 cup uncooked rice
2 tablespoons soy sauce
1 cup meat, fish, or poultry
2 tablespoons vegetable oil
1 ½ cups chopped vegetables
(Use broccoli, carrots, onions, bell pepper, celery, mushrooms, or any vegetables you like.)
½ cup corn or peas
¼ cup roasted peanuts, shelled
(if you want)

1. Cook rice in 1 ½ cups water and soy sauce over medium heat for 12 minutes. Set aside.
2. Cook meat in vegetable oil in large skillet. Add vegetables and cook until tender but crisp; stir constantly.
3. Add rice to the skillet. Stir until heated through.
4. If you want, sprinkle with peanuts just before serving.

This recipe has a great variety of foods. It is a good source of protein and fiber. Your muscles need protein, and so do the baby's.

1 pound ground beef

1 10-ounce package frozen mixed vegetables

1 large onion, chopped

½ teaspoon garlic

5 to 7 medium potatoes, peeled and chopped

½ cup grated cheese

Vegetable cooking spray

1. Preheat oven to 350 degrees.
2. Mix ground beef, vegetables, onions, and garlic in a large skillet. Cover and cook over medium heat until meat is brown. Stir occasionally.
3. Place potatoes in a medium saucepan. Cover potatoes with water. Cook over medium-high heat until potatoes are soft.
4. Mash potatoes.
5. Line a colander or strainer with paper towels. Pour meat mixture into colander and allow fat to drain off meat.
6. Spray a 2-quart casserole dish with vegetable cooking spray.
7. Pour meat mixture into casserole dish.
8. Top meat mixture with potatoes.
9. Sprinkle potatoes with cheese.
10. Bake at 350 degrees until cheese melts (about 15 minutes).

Beef is one of the best sources of iron. Iron carries oxygen in the blood to your tissues and to your baby.

2 flour tortillas
½ cup refried beans
¼ cup shredded cheddar cheese
¼ cup shredded lettuce
¼ cup chopped tomato
2 tablespoons sour cream (if you want)
Salsa (if you want)

1. Fill flour tortillas with ingredients in order given.
2. Fold over one end of each tortilla and fold up.

This tasty sandwich gives your bones a boost with calcium. New moms...Go easy on the sour cream if you�fre watching your weight.

Protein

Adapted from Eating for a Better Start, Pennsylvania State University, 1990.