Help Your Kids Create Healthy, Delicious After School Snacks!
It’s that time of year again! I love summer, but am actually glad when it’s over and school is back in session. I like the routine during the school year. It’s hectic and there’s more traffic – but there is a different dynamic during the school year. It’s important to re-establish the family’s dinnertime and the kid’s bedtime. Children understand routine. They are taught this at school and it is important to carry it over into their lives at home.
When my grade schooler gets home, he’s starving! It’s OK to give your child an after-school snack. The key word is after-school. Don’t let him snack so close to dinner that he’s not hungry.
Kids need to refuel their bodies more than three times a day, especially when they're really active. Walking, playing games in gym class, carrying his/her backpack - it all takes energy. Kids also have smaller stomachs, so they may need to eat more often than adults. Snacks are a good thing. Try to avoid high fat, high sugar snacks that won’t keep them satisfied very long. Whole grain foods or high fiber snacks will keep them feeling fuller for longer. I try to give my child creative and healthy snacks to provide the energy needed to tackle his homework!
Kids like to play with their food, right? Let them! Instead of giving your child a container of yogurt, let him/her build a parfait with yogurt, granola (or the cereal of their choice) with fresh berries on top. Or how about fruit kabobs instead of a bowl of fruit? Here’s another idea for kids who like Mexican food. How about apple/cheddar quesadillas? And, if your child devours any pizza in their path, how about working together to create a whole wheat pita pizza?
These snacks are all full of healthy ingredients and fun for your child to make. Ready? Set? Go!
Apple Cheddar Quesadillas
Serves 6
2 crisp apples, Gala or Fuji work well
6 whole wheat tortillas
1 1/2 cups sharp cheddar cheese, shredded
Thinly slice the apples into 1/4" thick slices. Sprinkle cheese over one tortilla. Place apple slices, barely overlapping, on top of cheese. Next, sprinkle more cheese on top of the apples and top with another tortilla. Repeat with remaining tortillas. Place the tortilla on microwave–safe plate. Follow the steps above and heat on “high” until the cheese is melted – approximately 2 minutes. Let it rest for one minute before slicing into wedges. Repeat with remaining tortillas, apples and cheese.
Fun Fruit Kabobs
Serves 4
1 apple
1 banana
1/3 cup red seedless grapes
1/3 cup green seedless grapes
2/3 cup pineapple chunks
1 cup vanilla yogurt
¼ cup dried coconut, shredded
1/3 cup granola
Wooden skewers
(Can use other fruit such as melon, strawberries, mango, kiwi etc.)
Wash all the fruit and cut into large chunks. Put the fruit on a large plate or bowl. Spread the coconut and/or granola onto large plates. Slide pieces of fruit onto a wooden skewer. Fill the skewer with whatever fruits you enjoy. Hold your kabob at the ends. Roll in the yogurt so the fruit gets covered. Finally, roll in the coconut or granola.
Whole Wheat Pita Pizza
(Warning: This recipe requires adult supervision for little ones.)
Serves 1
1 whole wheat pita bread
¼ cup of or your favorite pizza sauce
½ cup part-skim mozzarella cheese
Toppings of choice (list below)
Red or yellow bell peppers, julienned
Turkey pepperoni
Fresh sliced mushrooms
Fresh roma tomatoes, diced
Thinly sliced onions
Fresh spinach, thinly sliced
Preheat oven to 400 degrees. Place pita on the baking sheet. Spread sauce over pita. Top with your favorite toppings and cheese. Bake for 15 minutes or until cheese is melted and bubbly. Remove pizza to a cutting board. Let rest for a couple of minutes. Cut into wedges.
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