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Archive for the ‘Nutrition’ Category

Ice Cream Grahamwich!

Make summer last longer with these simple and delicious “ice cream” grahamwiches!

Ingredients

  • Graham Crackers
  • Whipped Topping
  • Plastic Wrap

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1.  Spread a dollop of whipped topping on a graham cracker.

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2.  Top with another graham cracker.

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3.  Wrap each grahamwich in plastic wrap and freeze it.

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4.  When it is completely frozen, unwrap and enjoy your ice cream grahamwich!

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DIY Banana Chips

Many store-bought banana chips are loaded with added sugar and fat. Follow these simple instructions to make healthy banana chips at home.

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Ingredients:

  • 1 ripe banana
  • Lemon juice (optional)

Slice the banana (or bananas, depending on how many chips you want) into 1/8-inch-thick rounds, and lay them on a greased baking sheet. Bake at 200 degrees F for two to three hours or until golden. Then let the chips harden at room temperature. Enjoy them as is or serve with nut butter. For an extra kick of sweetness, brush lemon juice on the banana slices before baking.

*An adult should oversee all recipes and activities. Recipes and activities may not be appropriate for all ages.

 

Bean and Cheese Tacos

Looking for a quick and easy dinner idea? Please adults and children alike with these bean and cheese tacos!

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Ingredients

  • 15-oz can of pinto beans, rinsed
  • 15-oz can of black beans, rinsed
  • 1 cup mild salsa
  • 1 heart of romaine lettuce
  • Taco shells (hard or soft)
  • Low-fat shredded cheddar cheese

Combine beans and salsa in a microwave-safe bowl, then heat 1 to 2 minutes or until hot. Tear the lettuce into bite-size pieces. Spoon the bean mixture into each taco shell, top with lettuce and cheese.

*An adult should oversee all recipes and activities. Recipes and activities may not be appropriate for all ages.

Summer Activities

Ten activities to do with your child this summer:

  1. Ride your bikes around your neighborhood or in a local park to increase family togetherness and to emphasize the importance of exercise.

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  1. Have a picnic. Encourage your child to help pack the basket. You can talk to him about the different types of food you are putting in the basket, where the food is from and what foods are best for his health.

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  1. Go on a leaf hunt. Your child can learn about different types of trees by their leaves, and she can observe how the trees grow. To create a lasting memory of your wonderful walk, you can collect a few leaves, place them on a sheet of paper and color them with a crayon. This will produce an imprint of the leaf to have for the future.

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  1. Volunteer in your community. Many communities have public gardens where children and parents come to plant their own flowers to contribute to the beauty of the community. If your community doesn’t have a garden, consider starting one. This will teach your child the importance of being involved and giving back.

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  1. Plan a treasure hunt. For more enjoyment, include the whole neighborhood.

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  1. Prepare new summer recipes. Encourage your child to use his skills to help with the ingredients and measurements. Soon, he’ll be cooking meals for you.

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  1. Take some of your old clothes and place them in a chest. Now, you can have a dress-up day, which is a perfect inside activity for a rainy day. Your child will love dressing up just like mom!

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  1. Create a craft table. Prepare a corner in your child’s playroom or bedroom with a table for craft activities, such as drawing, painting or building. This makes for another great indoor activity for rainy days.

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  1. Stargaze. On a warm, clear night, sit outside with your child and observe the various Talk about what you can and cannot see with the human eye. Enjoy the starry night!

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  1. Teach your child to conserve water during her daily activities. Since we enjoy pools, oceans and lakes during the summer months, this is a good time to teach your little one about the dangers of pollution and the effects it can have to our oceans and lakes.

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Nutritious and Fun Breakfast: Banana in a Blanket

Perfect for breakfast or shared as a snack, this delicious, hearty little recipe is sure to please!

Ingredients

  • 1 six-inch whole wheat tortilla
  • 1 tablespoon nut or seed butter or cream cheese
  • 1 banana
  • 1 teaspoon honey or maple syrup
  • 1 tablespoon granola

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Lay the tortilla on a plate and spread the entire surface evenly with the nut or seed butter or cream cheese.

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Peel the banana and place on one edge of the tortilla.

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Sprinkle with granola.

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Drizzle maple syrup or honey on top.

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Roll the tortilla to wrap the banana in the “blanket.”

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Slice in half, serve and enjoy!

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Honey & Cranberry Sandwich!

Are you looking for an easy snack or breakfast option? Check out these delicious honey & cranberry sandwiches! Click here for the video!

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Ingredients:

  • Whole grain bagel or bread
  • Seed- or nut-based butter
  • Dried cranberries
  • Honey

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Spread seed- or nut-based butter on one half of a mini whole grain bagel or slice of bread.

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Then, drizzle on some local honey.

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Top it off with a sprinkle of dried cranberries.

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Serve the sandwich with a glass of almond milk or orange juice. For added flavor and crunch, you can place a few slivers of apple on top. Makes a great snack or easy breakfast!

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Enjoy!

Top O’ The Graham!

Here’s a cheery snack to satisfy your little one’s hungry tummy! Click here for the video!

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Ingredients

  • Non-fat yogurt (any flavor)
  • Graham crackers
  • Banana slices
  • Dried cranberries

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Break a graham cracker in half so you have two squares.

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Spread a spoonful of yogurt on one of the graham cracker squares. (Try it out with key lime flavored yogurt for a St. Patrick’s Day treat!)

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Top with a banana slice and dried cranberries.

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Repeat and enjoy!

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Apple Snacks!

Apples are child-friendly, healthy snacks (they are fat, sodium and cholesterol free!). They are a great addition to school lunches and can also be used in a variety of recipes! Spruce up snack time with these easy and delicious apple snack ideas. Click here to watch the video!

Lil’ Dippers

Ingredients

  • Apple
  • Nut or seed butter
  • Crushed peanuts or sliced almonds

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Cut the apple into wedges. Dip each piece in the nut or seed butter.

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Then dip the apple wedge in the crushed peanuts or sliced almonds.

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Enjoy!

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Crunchy Hazelnut Wedges

Ingredients

  • Apple
  • Hazelnut spread
  • Low-fat granola

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Cut the apple into wedges. Smear each piece with hazelnut spread.

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Then sprinkle apple wedge with granola. Substitute peanut butter (or any nut or seed butter) for hazelnut spread if you’d like. Also, feel free to add raisins!

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Enjoy!

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Build a “Snowman”: a Recipe for Fun!

Whether you live in the snowy northeast or sunny southwest, you and your child can build (and eat!) your own yummy snowman! Click here to watch the video tutorial!

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Ingredients (for one snowman):

  • 3 Thick slices of banana
  • 1 Pretzel stick (broken in half)
  • 1 Apple wedge
  • Several mini chocolate chips or small raisins

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On a plate, line up the banana pieces to build the body of your snowman.

 

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Add the apple wedge for a hat.

 

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Add one half of the pretzel stick to each side of the second banana slice for arms.

 

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Place the mini chocolate chips or raisins for eyes, a nose and buttons!

 

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Get creative with other pieces of fruits and veggies and decorate your snowman with a scarf, mittens and even boots!

*An adult should oversee all recipes and activities.  Recipes and activities may not be appropriate for all ages.

 

Five Benefits of Family Meal Time

While it can twenty20_57c6a417-0cc7-4440-8840-1ca2d86f5dc0be challenging to find the time to eat meals as a family, it is important to try to make time for this oft-ignored tradition. Here are five benefits of eating meals together as a family.

  1. It gives you quality time together. Due to everybody’s different schedule, it can be difficult to spend time together  as a family. A regular meal time gives families a chance to regroup, talk and enjoy each other’s company.
  2. It helps reinforce good manners. Having a meal as a family is an excellent opportunity to practice good manners. The more you eat together, the more opportunities your children have to practice good manners.
  3. It promotes healthy eating. When you have meals together at home, you can easily control what your children are served. twenty20_9e57ce90-74c3-44d0-9f76-12c914a5e392Thus, you can add more fruits, vegetables and whole grains to the menu.  
  4. It helps expand children’s palates. Instead of serving rice, substitute quinoa. Or serve mashed cauliflower instead of mashed potatoes. If you’re serving chicken, add a side of tikka masala sauce for dipping. Having family meals together means more opportunities for trying and hopefully enjoying different foods.
  5. It helps save money. Many families will visit the local pizza shop or a fast food restaurant to save time, but the costs of doing so can add up quickly. It is much more cost effective to prepare and serve a meal at home than to go out to eat. Your family can put the money you save toward something else, such as a vacation or weekend outing.