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"Ants on a log." Celery with peanut butter and raisins, or use a "nut butter" and any dried fruit, or cream cheese and dried cranberries.
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Try bananas with peanut butter, or almond butter, sesame seed butter...
Try a strawberry avocado sandwich. Trade mayonnaise for avocado every time for a healthy switch.
The USDA found that we are now consuming twice as many snacks as we did in 1977!
Are you proud of your snacks? Make a conscience effort to read your nutrition labels and strive to eat whole foods! Food is fuel.
Are you proud of your snacks? Make a conscience effort to read your nutrition labels and strive to eat whole foods! Food is fuel.
This is a must watch video:
Healthy oatmeal: use steel cut organic oats.
Cook as directed.
Add slices of apples, nuts, dried fruit and a little brown sugar.
This is a great way to start the day, and it definitely beats donuts!
"Healthy School Lunches Kids Will Actually Eat"
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1450
Toss air-popped popcorn with cinnamon and sugar for a sweet treat or sprinkle on some Parmesan cheese.
Instead of white bread, use a whole-wheat tortilla for a sandwich. Look for meat with out preservatives.Offer dried fruit like raisins, cherries or cranberries.Buy 100% real fruit leathers or roll-ups.Cut raw veggies into bite size pieces and serve them with a dip. Add shredded vegetables to sandwiches and soup.
Protein If your child isn't a fan of meat, that's OK. There are plenty of ways to get protein into his or her lunch. Try: Hard boiled eggs, tuna, chicken salad, add in minced carrots, celery, zucchini and even cucumbers mix well, hummus or black bean dip is full of filling fiber and protein too!
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1450
Toss air-popped popcorn with cinnamon and sugar for a sweet treat or sprinkle on some Parmesan cheese.
Instead of white bread, use a whole-wheat tortilla for a sandwich. Look for meat with out preservatives.Offer dried fruit like raisins, cherries or cranberries.Buy 100% real fruit leathers or roll-ups.Cut raw veggies into bite size pieces and serve them with a dip. Add shredded vegetables to sandwiches and soup.
Protein If your child isn't a fan of meat, that's OK. There are plenty of ways to get protein into his or her lunch. Try: Hard boiled eggs, tuna, chicken salad, add in minced carrots, celery, zucchini and even cucumbers mix well, hummus or black bean dip is full of filling fiber and protein too!
Pinterest.com is full healthy lunch ideas.
Also try the public library or bookstore for more great books on creative lunch ideas!
Kale chips
Makes: 6 servings
- 1 bunch kale
- 1 tablespoon olive oil
- 1 teaspoon seasoned salt
- Preheat an oven to 350 degrees F. Line a non insulated cookie sheet with parchment paper or foil.
- Wash and remove the leaves from the thick stems and tear into bite size pieces. Thoroughly dry kale with a salad spinner and towel. Drizzle kale with olive oil and sprinkle with seasoning salt.
- Bake until the edges brown but are not burnt, 10 to 15 minutes. http://allrecipes.com/recipe/baked-kale-chips/
Green smoothies for breakfast
Sneak more nutritious foods into your children's diets through smoothies. Use almond milk or non-fat milk and some Greek yogurt. Toss in a handful of kale or spinach and add fresh or frozen fruit: pineapple, mango, bananas, raspberries. They will never taste the greens!
Green monster smoothie:
2 big handfuls spinach
1/4 cup uncooked, old-fashioned oats
1 frozen banana (un-peel and freeze)
1 Tablespoon almond butter or peanut butter
1 cup almond milk, rice milk, coconut milk etc.
1 handful ice.....Blend and enjoy!
Be cautious about protein powders, many of them have artificial sweeteners, creamers, and corn syrup among other bad chemicals! If you are interested in a whole food based protein powder that I love contact me. Email: [email protected]
Green monster smoothie:
2 big handfuls spinach
1/4 cup uncooked, old-fashioned oats
1 frozen banana (un-peel and freeze)
1 Tablespoon almond butter or peanut butter
1 cup almond milk, rice milk, coconut milk etc.
1 handful ice.....Blend and enjoy!
Be cautious about protein powders, many of them have artificial sweeteners, creamers, and corn syrup among other bad chemicals! If you are interested in a whole food based protein powder that I love contact me. Email: [email protected]
Great snack for the car
Celery and PB to go!
Make healthy food fun! Sometime just adding a decorative toothpick. |
Make food fun. Be creative and make shapes or faces with your food. Children are more willing to try fruit and veggies if there is a dip for it. Try a Greek yogurt dip recipe.
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after school snacks:
Hummus with veggies & pretzels
Greek yogurt, add fruit or granola Fruit smoothies (you can sneak a handful of fresh spinach and they will never taste it!) Ants on a log: celery, peanut butter & raisins Apples with peanut butter or honey (or almond butter) Zucchini, blueberry, or carrot muffins Baked chips or tortilla chips with fruit salsa/or regular salsa. (have fun and make some at home with your kids in the food processor!) 
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Edamame (you can find frozen ones pre-shelled at the grocery store) Banana bread Low-fat cheese sticks Dip a banana in chocolate and freeze it, for a healthy popsicle! Dried fruit/trail mix/nuts Applesauce-add cinnamon or sliced almonds Make a sub-sandwich out of a cucumber sliced length wise instead of bread! Or make a veggie wrap with a tortilla. 
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Cold Oatmeal "overnight oats"
This is great for the summertime, and you can be creative with it!
You must make it at least the night before. It provides a fast and easy breakfast.
Makes: 1 large serving
Ingredients
1/2 cup rolled oats (not quick cooking)
1/2 cup plain Greek yogurt
2/3 cup milk (or almond/soy/coconut milk)
1 tablespoon chia seeds (they gel-up when in liquid and are a great source of Omega-3 & 6)
You can add fresh fruit, jam, peanut butter, cinnamon, pumpkin, honey, or anything you can think of!
Instructions
1. Combine the oats, Greek yogurt, milk, and chia seeds in a bowl or jar, cover with a lid or plastic wrap, and allow the mixture to sit in the refrigerator overnight
2. In the morning, stir in the desired mix-ins and enjoy.
You must make it at least the night before. It provides a fast and easy breakfast.
Makes: 1 large serving
Ingredients
1/2 cup rolled oats (not quick cooking)
1/2 cup plain Greek yogurt
2/3 cup milk (or almond/soy/coconut milk)
1 tablespoon chia seeds (they gel-up when in liquid and are a great source of Omega-3 & 6)
You can add fresh fruit, jam, peanut butter, cinnamon, pumpkin, honey, or anything you can think of!
Instructions
1. Combine the oats, Greek yogurt, milk, and chia seeds in a bowl or jar, cover with a lid or plastic wrap, and allow the mixture to sit in the refrigerator overnight
2. In the morning, stir in the desired mix-ins and enjoy.
 Bake your own apple chips. Let your children help!
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