Healthy Snacking After School!

Well after a long Winter it appears that Spring may have officially started!  Springtime is usually the time when many of our children’s extracurricular activities are coming to an end – hockey, skating, dance, music, etc.  With the extra time on their hands and the warmer afternoons, children are eager to go outside and play when they get home from school.  While dinner will likely not be ready for a couple of hours, we know they are hungry after all afternoon in the classroom.  Since they will be in a hurry to head outside it may be important to have some healthy snacks on hand.  While it’s certainly easy to hand them a cereal bar, rice krispie treat, fruit snacks and other prepackaged foods, having healthier options available will be of benefit to both you and your child – it will give them energy to play, allow them to stay full longer and provide them with lots of nutrition.

Here are some easy but great snacks that you can prep ahead of time and have on hand when your children return home from school.  There are many more great snacks that you can certainly try as well, just remember to always include at least two out of the four food groups for a well balanced snack:

  • Whole grain crackers and cheese cubes
  • Whole grain crackers with nut butter or cottage cheese
  • Pita bread or crackers and hummus
  • Fruit and vegetable platters
  • Homemade trail mix (whole grain cereals, dry fruit, granola, etc)
  • Yogurt and fruit
  • Whole grain muffins with fruit & glass of milk
  • Smoothie made with fruit and milk
  • Half sandwich with peanut butter or leftover meat (ie. turkey or chicken)

Note:  Don’t forget to wash your snack down with a healthy beverage like water; water is your best choice for hydration when heading out to play!

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Sandwich Kabobs!

Children are home from school this week, and trying to satisfy their food needs may become difficult.  It may be hard not to be repetitive – sure, we aren’t use to them being home for all three meals and snacks every day.  Get creative with mealtimes; you can make the simplest dish fun and appealing.  Try these sandwich kabobs, switch up the meats and veggies and you can serve them every other day if your children are sandwich lovers!

Ingredients:

  • whole grain bread
  • cheese (try to use lower fat, lower sodium hard cheeses)
  • turkey, chicken or ham (leftovers or if processed use lower sodium and lower fat choices)
  • Veggies of your choice (ie. cherry tomatoes, romaine lettuce, carrots, green pepper, etc.)
  • ranch dressing or veggie dip for dipping (optional)
  • wooden skewers
  • small cookie cutters

Instructions:

Use cookie cutters to cut your bread and cheeses into desired shapes.  To cut the cheeses, cut off a piece large enough to accommodate the width of your cookie cutters. Then slice the piece into thirds. Use the cookie cutters to cut the shape into each piece of the cheese.  Layer the ingredients however you desire on the skewers.

Note: If you have young children and don’t like the idea of giving them sharp wooden sticks, then just skip the skewers!

Sandwich-Kabobs-5-mark

Recipe adapted from: http://www.iwashyoudry.com/sandwich-kabobs/

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Easter Morning “Bunny” Pancakes!

Easter holidays begin for our students today.  On Easter morning it’s always nice to stay festive and serve up something a little special to your children.  Try this fun “Bunny” pancake for them, they will love it!

Ingredients:

  • Pancake mix (or you can make you own homemade pancakes)
  • Bananas for the ears
  • Apples for the teeth
  • Strawberry for the nose
  • Yogurt and blueberries for the eyes
  • Cheese for the whiskers

Directions:

Once your pancakes are made, use one full round pancake for the bunny’s face and use two small mini pancakes for the mouth/whiskers.  Slice a banana in half (long ways) and make the bunny ears.  Add two small pieces of apple for the teeth.  Use one slice of strawberry (round) for the nose.  Cut a piece of hard cheese in 6 thin strips for the whiskers.  Place a dollop of thick yogurt for the eyes and add a blueberry to each.  With your leftover fruit you can serve a small fruit salad on the side of your bunny pancake. Enjoy and “Hoppy Easter”!

easter bunny pancakes

Recipe adapted from: https://www.pinterest.com/pin/58828338858964519/

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Layered Easter (Tropical Sunrise) Smoothie!

Many of our Clubs serve smoothies on a regular basis, while others just serve smoothies for special occasions.  Whether you regularly serve smoothies, or just do it on special occasions, this recipe is great to serve during the last few days of Breakfast Club before the Easter Holiday.  It’s a layered tropical sunrise smoothie that will fit perfect as an “Easter Smoothie” – colorful, delicious and nutritious.  Give it a try!

Ingredients

Layer 1 – Pineapple

½ cup frozen pineapple chunks

¼ cup vanilla yogurt

¼ cup milk

Layer 2 – Mango

½ cup frozen mango chunks

¼ cup vanilla yogurt

¼ cup milk

Layer 3 – Strawberry

½ cup frozen strawberries

¼ cup vanilla or strawberry yogurt

¼ cup milk

Instructions

  1. Blend ingredients for layer one. Pour into glasses, dividing equally.
  2. Blend ingredients for the second layer. Spoon into the glasses, dividing equally.
  3. Blend ingredients for the top layer and spoon into the glasses, dividing equally.
  4. Top with shredded coconut if desired.
  5. Adjust ingredients based on number of students you expect to serve.

Recipe adapted from: http://www.momontimeout.com/2015/01/tropical-sunrise-smoothie-recipe/

easter-tropical-sunrise-smoothie-recipe-yulu Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador