At this time of year when lots of fruits and vegetables are out of season, it is more challenging to encourage healthy snacks and meals, especially for children and teens. When kids come home from school they are often quite hungry. Remember, it’s important to nourish them with healthy foods and not spoil their dinner. Here are some great ideas for you and your host kids to consider. If you can include the children in the shopping or food preparation, it is not only fun, but encourages them to eat a healthy snack!
Fruit Smoothies: Use your favorite fruits such as bananas, mango or pears (remove skin). Add frozen berries (available at most markets). Add a splash of juice like Orange or Pineapple and some yogurt. Mix in a blender and enjoy! Make your own recipes with the kids! You can also make fruit kabobs. Let the kids skewer their own combinations. With very young children, you can even work on following patterns - banana, apple, grape, kiwi… banana, apple, grape, kiwi…
Yogurt Parfait: Really good Greek Yogurt is now widely available. I love the Fage brand. Buy PLAIN unflavored yogurt (no sugar). Let the children create their own personal parfait. Use some honey to sweeten it a little bit. Top with fruits, granola or nuts for extra protein to hold them over until dinner. Here are some of my favorite combos:
- Bananas, honey and almonds with a touch of cinnamon
- Berries, honey or brown sugar and unsalted Pistachios
- Apples, grapes and candied walnuts
- Granola and Raisins
Trail Mix: Create your own trail mix recipe with the kids and shop for the ingredients. Some ingredient ideas:
- Dry cereal like Cheerios or Chex
- Raisins
- Nuts (salted or unsalted)
- Seeds like Sunflower or Pumpkin
- Dried fruits like Raisins, Currants, Apricots, Mango or Apple
- Banana chips
- Pretzels
- A small amount of a special ingredient like chocolate chips or mini marshmallows. Go light on these as they are high in sugar.
Soups: You can make your own together with recipes from the Internet. Trader Joes also has several good all-natural choices like Creamy Tomato, Butternut Squash or Roasted Red Pepper. Pair with half a sandwich on whole wheat bread.
Ants on a Log - Let kids fill Celery sticks with Peanut or Almond Butter and top with raisins. You can also do this with carrots or apple slices.
Crackers - Top crackers with:
- cream cheese and diced veggies or fruit
- bananas and peanut butter
- make your own creation
Hot Oatmeal- (try Steel Cut Oats) topped with berries and brown sugar.
Hummus with Vegetables and Pita Bread - peppers, cherry tomatoes, celery, carrots and cucumbers all make great dippers.
Some other ideas for a heartier snack or a fun dinner:
Tacos: Trader Joes has organic taco shells and taco seasoning (recipe is on the package). The taco seasoning is a little spicy. I use only ¼ of the package as my kids like it mild, use more for spicier flavor. You will also need a can of Trader Joes Tomato Sauce (this is NOT spaghetti sauce), an onion and some type of ground meat like beef, turkey or chicken. Add toppings like shredded lettuce, salsa, bell peppers, black beans, cheese, sour cream, avocado or guacamole. You can also adapt this for burritos using flour tortillas.
Create your own Salads: Talk about seasonal ingredients and take the kids to shop for salad ingredients. At this time of year my kids love to add pears, pumpkin seeds and dried cranberries to a salad and top with a raspberry or balsamic vinaigrette. Also try adding hard boiled eggs to a Caesar or Chef Salad for extra protein.
Stuffed Baked Potatoes: Use left over dinner ingredients from last night and add flavor and fun to a baked potato snack. See link for some ideas - http://zestycook.com/5-simple-stuffed-baked-potatoes
Vegetable Pizza: Buy uncooked dough available at Whole Foods, Trader Joes and Wegman’s. Have the kids stretch out their own piece of dough. Buy pizza sauce, shredded cheese and veggies for toppings like mushrooms, olives, green peppers and onions. Or skip the dough and try this on an English muffin, bagel or tortilla.
Please remember to be aware of any host kids with food allergies and always check with host parents if there are special diets or food restrictions. I hope you can use some of these ideas and have fun.