• Oatmeal –  Add dried fruit and milk and you have a complete breakfast that is rich in fiber and iron.  (hint: call it  three-bears porridge and your child may warm up to it even more). See the recipe below for "Yummy Extra-Special Oatmeal".

• Nut butters become extra-yummy when you spread on a hot slice of whole grain toast, mini-bagel or English muffin.

• Vegetable soup – There's nothing like a bowl of steaming vegetable soup on a cold day (and soup is a great way to sneak in all kinds of rarely-touched vegetables).

• Bread - Fill your home and tummy with the smell and warmth of fresh baked whole wheat bread.

• Hot cocoa – For a calcium-rich treat, add a tablespoon of chocolate syrup and a couple drops of vanilla extract to 1% milk and heat in the microwave.

• Baked Acorn Squash –  Cut in half, remove seeds (save for roasting), add a dab of butter, a sprinkle of cinnamon and a light sprinkle of brown sugar and bake for 45 minutes at 350°. 

Yummy Extra-Special Oatmeal

Ingredients:

2 cups water                    
1 c. quick-cooking oats            
2 Tbsp. raisins                    
1 c. peeled, diced peaches (fresh, frozen, or canned in juice)        
1/4 tsp. ground cinnamon
1/8 tsp. ground ginger
2 T. apple juice
2 tsp. maple syrup
1% milk   

Directions:

Combine first 3 ingredients in a deep microwave safe bowl and microwave on high for 1 1/2 - 2 minutes.  Combine peaches and the next 4 ingredients in a small sized pot. Bring to a boil over medium-high heat. Reduce heat and simmer for 6 minutes.  Divide oatmeal evenly between 2-3 serving bowls. Top each bowl with 2 tablespoons of milk and the peach mixture. Serve immediately.

Makes 2-3 servings

Next: Cold weather fitness ideas for kids

By Connie Evers, MS, RD. Connie is a registered dietitian, author and child nutrition specialist. Her website is http://nutritionforkids.com