Milk sales are falling. Unfortunately, this may well mean that some children are being given squash and other sweetened, low-nutrient drinks instead. But milk is perhaps the most comprehensively nutritious food of all, so nurseries need to provide plenty.
NUTRITIONAL VALUE
Milk has a huge range of nutrients, notably calcium, potassium, zinc, folic acid, protein and all the B vitamins. It's also one of our few good sources of iodine. The cream in whole and semi-skimmed milk supplies the fat-soluble vitamins A and D. Milk is low in iron, however.
Children need half to one pint of milk a day, depending on the quality of their diet. It is recommended that under-twos need whole milk, but after that children who are good eaters and have a varied diet should gradually change to semi-skimmed. Skimmed milk is not suitable for under-fives. Children who don't have milk may be short of riboflavin (vitamin B2) as, in an average diet, 40 per cent of our riboflavin comes from milk and cheese.
Organic milk contains more nutritionally desirable fatty acids, vitamins and antioxidants, and is to be preferred. Mothers who drink organic milk have different and more nutritious breast milk, and their children are 36 per cent less likely to suffer from eczema.
Milk and calcium
Without milk it is hard for children to get enough calcium, and about one child in ten in the UK is calcium-short. Research reveals close links between bone density in later life and the amount of milk consumed in childhood. One- to three-year-olds need 350mg calcium a day; four- to six-year-olds need 450mg (about three-quarters of a pint of milk).
Keeping the value
To retain its nutritional value, keep milk cold and dark. Both sunlight and fluorescent lighting destroy nutrients. Dietition Sheila Bingham says, 'Half of milk's riboflavin is lost in just two hours' exposure to bright sunshine, and one-fifth in dull light. Milk in clear containers under fluorescent lighting is likely to contain none.' Vitamin A is also lost when milk is exposed to sunlight.
MILK DRINKS
Besides water, milk is the only drink nurseries need provide. It tastes best when fairly cold; children often detest tepid milk. No sugar should be added to milk drinks.
Milk smoothies
Create delicious smoothies by whizzing soft fruit and fruit juice into milk. Perhaps thicken them with yoghurt, powdered milk or banana.
Tiger's milk
This is a good pick-me-up and can be usefully given throughout the day as a starter to meals and snacks. It makes a good meal substitute for a child who is a bit below par and who doesn't want to eat.
In a liquidiser jug, whizz: 180ml fresh orange juice, 180ml plain yoghurt, a mugful of apricots (fresh or tinned and drained), 30g to 50g powdered milk, a small banana, 1tsp to 2tsp (or more) brewers' yeast* powder, and 1 to 2 hard-boiled eggs. Gradually whisk in up to 400ml (3/4 pint) milk with a little nutmeg and vanilla. Chilling overnight improves the flavour.
*Brewers' yeast is an exceptionally nutritious food, especially rich in B vitamins and iron. It can be added to smoothies, soups, stews or almost anything. But it has a strong taste and needs introducing very gradually.
Hot cafe creme
In cold weather, stir a few coffee granules into a mug of hot milk for a delicious 'cafe creme'. Heat the milk quickly and only until it's the right temperature: overheating kills nutrients and flavour. In summer, serve it cold as delicious 'iced coffee'!
POWDERED AND EVAPORATED MILK
Powdered milk is roughly as beneficial as skimmed, pasteurised milk. Adding it to white sauces, custard and so on, enhances their value without increasing volume, and, surprisingly makes them taste creamier!
Evaporated milk is simply milk that has been evaporated and made more concentrated. Although there is some nutrient loss, it can be a useful, sugar-free substitute for custard or creme fraiche. Adding a can of evaporated milk to a pint of all-milk porridge makes it taste creamy and delicious. Avoid condensed milk, which is heavily sweetened.
RECIPES
Basic white sauce
600ml (1 pint) milk; 55g butter; 45g flour; pepper; bay leaf
Whisk all together over heat to a sauce. Stir two more minutes to cook the starch.
*Tip: for a tastier sauce, soften some finely chopped onion in a little oil first.
Basic filling for quiches and tarts
600ml milk; 3 eggs; pinch nutmeg
Whisk all together. For quiches: add pepper, then tip into the pastry along with the fillings (cooked onion, bacon, cheese, spinach). For desserts: add 2 tblsp sugar and 1/4 tsp vanilla; fill the pastry; perhaps add cooked fruit or raw red summer fruits. Bake at gas mark 5, 190 degC until golden and set, about 30 minutes.
Rice pudding
600ml milk; 60g round grain rice, brown or white; 1 1/2 tbsp sugar; 15g butter; pinch salt and nutmeg
Put all into a pie dish and soak for 1/2 hour. Then cook at gas 2, 160 degC for 2 1/2 to 3 hours. Stir in the skin after 30, 60 and 90 minutes, then let a skin form.
*Variation: add lemon zest or vanilla.
Tasty recipe ideas
- Serve white sauces (mushroom, cheese, parsley) with either fish or chicken.
- Make velvet sauce with half and half white sauce and chicken stock.
- Put cooked chicken, ham, mush-rooms and velvet sauce in a pie.
- Provide lots of good cheese sauce with macaroni cheese or cauliflower-and-broccoli cheese, plus grilled tomatoes, saute potatoes and bacon bits.
MAIN NUTRIENTS IN MILK PER 100g
Whole milk Semi-skimmed
Calcium 115mg 120mg
Potassium 140mg 150mg
Zinc 0.4mg 0.4mg
Magnesium 11mg 11mg
Protein 3.2mg 3.3mg
Vitamin A* 73mcg 30mcg
Vitamin D 0.03mcg 0.01mcg
Thiamine (B1) 0.03cg 0.04mg
Riboflavin (B2) 0.17mg 0.18mg
Saturated fat 2.4g 1g
* combination of retinol and carotene
Source: The Composition of Foods, MacCance &
Widdowson.
