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09/08/11 – I Hear School Bells Ringing!
Getting Tipsy – Tips for Kids after school snacks
Make a peanut butter dipping sauce and cut up apple slices, carrot or celery sticks to dip.
Exciting Grapes - try serving them on the vine so your kids can pluck them themselves.
Make your own trail mix and let your kids pick out what they like to add and have the kids help mix. Have them select 1 sweet treat such as sprinkles, white or chocolate mini chips to make it colorful and fun.
Flavored and colored milk: Add a drop of vanilla or almond extract as well as a drop of organic food color to make milk flavor and color fun. If they add this colorful and flavorful milk to a healthy (but sometimes boring) cereal, you’d be surprised how much they LOVE to eat a heart healthy breakfast. Add the color to eggs too and they create their own green/red/blue eggs and ham!
Sensory Snacks help a child focus better in school? Carrot & Celery Sticks, Cucumbers, Grapes, Apple smiles, Pears, Dried Fruits, Orange smiles, Whole wheat pretzels, Rice Cakes, Raisins, Granola Bars, Graham Crackers, Fruit Leather, drinking Low Fat Yogurt or apple sauce with a straw. Cheese Sticks, Whole grain cereal (using flavored & colored milk), Whole Grain Crackers, Cereal Bar, Popcorn, Chewy whole grain mini bagels 7 grain chips, baked pita chips as well as bagel chips (low salt or sea salt).
Help your children to develop healthy-eating habits by getting them involved in the kitchen. The % of overweight youngsters & teens has more than doubled in the past 30 years. Overweight kids are likely to become overweight or obese adults & putting them at risk of heart disease, diabetes and other chronic health problems. But it doesn't have to be that way. Research has shown that children, even teens, really do listen to their parents and follow their lead. So set a good example and help your kids develop healthy-eating habits.
Start by pulling out a few fun and healthy recipes for kids. Then invite your youngsters to become junior chefs. Or ask them to pick their favorite recipes for kids and offer to serve as their kitchen assistant. Cooking together is the perfect opportunity to talk about healthy-food choices.
History – Children’s School Lunches – FoodMuseum.Com
"Every child has a right to be as healthy as present knowledge can make him. Proper feeding is one of the chief factors in health." Lucy H. Gillett.
Well off suburban dwelling Americans have more money than they have time. Both parents increasingly work and commute longer distances each day. Their children buy lunch at school and have busy after school sports schedules. The reunited family grabs dinner from the drive-up on the way home. Everyone is too tired or rushed to cook and eat at home. And since food preferences and dining habits begin to take hold in early childhood, Americans increasingly have underdeveloped taste buds and limited experiences with fresh ingredients cooked carefully and served attractively.
The nation's schools and government authorities overseeing lunch programs are providing more alternatives that meet dietary standards and are moving away from fat and sugar ladened offerings. Ron Haskins concludes, "more than 80% of elementary schools and 90% of high schools offered food choices that would meet guidelines for fat and saturated fat intake if students selected the right foods to eat.
But while you can lead students to good food, you can't make them eat it. Pizza and doughnut-loving adults will understand: Foods that are low in fat and sugar often just taste lousy. Schools must walk a fine line between serving foods that are low in fat and sugar but boring, and foods that are high in fat and sugar but attractive to student palates."
So, we return to the work of the school lunch reformers. They feel the one sure way to get kids to like unfamiliar foods and make healthier food choices during and after school is to "imprint" on them at the earliest age possible, different experiences with food. These different experiences with food all include instilling "ownership" in the foods they eat in the following ways: 1. Establishing schoolyard and neighborhood gardens in which kids participate in growing fruits and vegetables. 2. By dining in attractive quiet settings in which the “pleasures of new foods is matched with the conversation and atmosphere”. NO CELL PHONES at school for lunch OR at home when eating dinner or breakfast. 3. Presenting lively, interactive programs and lessons integrated into the curriculum about food which includes letting students see and sample different ingredients. Allowing students to cook and serve food to one another by teacher supervised Home Economics classes. Have Home Econ students cook bi-monthly easy but healthy “NEW” foods (appetizers) for class mates to try. A student is MORE likely to try something NEW if a peer made it.
Appetizer – Banana Dog
Ingredients: Whole-grain hot dog bun Peanut butter Wheat germ or sunflower seeds Banana Jam
Directions: Simply spread a whole-grain hot dog bun with peanut butter, sprinkle with wheat germ or sunflower seeds, and top with a whole, peeled banana and a squiggle of jam. Add a side of milk to round out the meal. Variation: For a Banana Burrito, substitute a tortilla for the bun.
Snack – Gorp
Ingredients: 1/2 ounce whole shelled (unpeeled) almonds 1/4 ounce unsalted dry-roasted peanuts 1/4 ounce dried cranberries 1 tablespoon chopped pitted dates 1 1/2 teaspoons chocolate chips
Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.
Salad – Strawberry, Kiwi & Spinach Salad
Ingredients: 2 tablespoons raspberry vinegar 2 1/2 tablespoons raspberry jam 1/3 cup vegetable oil 8 cups spinach, rinsed and torn into bite-size pieces 1/2 cup chopped walnuts 8 strawberries, quartered 2 kiwis, peeled and sliced
Directions: Mix together raspberry vinegar, raspberry jam, and vegetable oil in a small container. Combine spinach, nuts, strawberries, and kiwi in a salad bowl. Toss with raspberry dressing.
Put it on the Side – Baked Corn
Ingredients: 1 (15.25 ounce) can whole kernel corn 1 (14.75 ounce) can cream-style corn 1/2 cup sour cream 1 cup butter or margarine, melted 2 eggs 1 (12 ounce) package corn muffin mix
Directions: Preheat oven to 350 degrees F (175 degrees C). Combine the whole-kernel corn, cream-style corn, sour cream, melted butter or margarine, beaten eggs and corn muffin mix. Mix well and pour into one 9x13 inch baking pan. Bake at 350 degrees F (175 degrees C) for 35 to 45 minutes.
Main Course – Hamburger Noodle Casserole
Ingredients: 1 1/2 pounds ground beef 1 small onion, chopped 2 (8 ounce) cans tomato sauce 1 cup sour cream 1 (3 ounce) package cream cheese, cubed and softened 1 teaspoon sugar 1/2 teaspoon garlic salt 7 cups wide egg noodles, cooked and drained (see package directions) 1 cup shredded Cheddar cheese
Directions: In a skillet, cook beef and onion until meat is no longer pink; drain. Remove from the heat; stir in tomato sauce, sour cream, cream cheese, sugar and garlic salt; mix until blended. Place half of the noodles in a greased 13-in. x 9-in. x 2-in. baking dish; top with half of the beef mixture. Repeat layers. Cover and bake at 350 degrees F for 30-35 minutes or until heated through. Sprinkle with cheese; bake 3-5 minutes longer or until cheese is melted.
Dessert – Desert Pizza
Ingredients: 1 (18 ounce) package refrigerated sugar cookie dough 1 (8 ounce) container frozen whipped topping, thawed 1/2 cup sliced banana 1/2 cup sliced fresh strawberries 1/2 cup crushed pineapple, drained 1/2 cup seedless grapes, halved
Directions: Preheat oven to 350 degrees F (175 degrees C). Press cookie dough evenly into a 12 inch pizza pan. Bake in preheated oven for 15 to 20 minutes, until golden brown. Cool in pan on wire rack.
Spread whipped topping over cooled crust. Arrange fruit in a decorative pattern. Refrigerate until ready to serve.
Lighten UP!!! BBQ Chicken Pizza Dietitian's tip: Vegetables, lean chicken breast and calcium-rich low-fat cheese makes this pizza a healthy, well-balanced meal. By Mayo Clinic staff - Serves 4
Ingredients: 1 cup pizza sauce Directions: Preheat the oven to 400 F.
Spread the sauce evenly over the pizza crust. Add the pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese.
Bake about 12 to 14 minutes. Cut the pizza into 8 slices and serve immediately. Nutritional Analysis - (per serving)
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