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Posts Tagged ‘Food & nutrition’

POLAR BEAR SNACKS

Whip up some winter fun with these delightful (and easy) polar bear snacks! Click here to see how these recipes are made.

polar-bear-snacks

Polar Bear Yogurt Bowl (Great for breakfast!)

  • 1 cup of vanilla Greek yogurt
  • 3 slices of banana
  • 3 fresh blueberries

Scoop one cup of vanilla Greek yogurt into a small round bowl.

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Place two slices of banana at the top of the bowl for ears.

Place one slice of banana in the middle of the bowl for a muzzle.

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Place one blueberry on the middle banana slice as a nose and the other two blueberries just above the muzzle as eyes.

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Polar Bear Toast (An awesome afternoon snack!)

  • Slice of whole grain bread, toasted
  • 3 slices of banana
  • 5 fresh blueberries
  • Cream cheese

Spread cream cheese on a slice of whole grain toast.

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Place two slices of banana at the top two corners of the toast for ears.

Place one slice of banana towards the bottom center of the toast for a muzzle.

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Place one blueberry on each banana slice and add the other two blueberries just above the muzzle as eyes.

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Polar Bear Pudding Cup (Dessert, anyone?)

  • 1 vanilla pudding cup
  • 2 slices of banana
  • 2 chocolate chips
  • 1 HERSHEY’S KISS

Open a vanilla pudding cup.

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Place two slices of banana at the top of the cup for ears.

Place two chocolate chips upside down into the pudding below the banana slices as eyes.

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Place the HERSHEY’S KISS in the center of the pudding below the eyes as a nose.

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Eat up and enjoy!

 

 

Mealtime Makeover!

Sometimes, putting together a tasty and nutritious meal for our families can be difficult. Here are some tips for making dinnertime with our energetic little ones easier. twenty20_57c6a417-0cc7-4440-8840-1ca2d86f5dc0

  1. Gather your children at the table and ask them to draw simple items that you will rate from 1 to 10. Give high numbers to boost their self-confidence. They will enjoy this game before dinner, and you will appreciate the calmness of your lively preschoolers.
  2. Explain what you are cooking and let them participate. Children may be more excited to eat the food if they help prepare it. Some age-appropriate tasks might include washing veggies, measuring ingredients and setting the table.
  3. For a fun activity, have them create artwork to be laminated and used as placemats for the table. Your little ones will enjoy sitting down to eat more when they see their own pictures included in the table setting.
  4. To encourage children to eat new foods, talk to them about the different shapes and colors of the food while they are eating it. This is a great way to converse with your children. For them, dinner may seem more like a game than a meal.

What are some other ways to encourage your little ones to eat at dinnertime?

Fishing for Crackers

Fishing for CrackersSpruce up snack time with this easy, healthy and fun snack!

Ingredients:

  • Carrot sticks
  • A bowl of hummus or veggie dip
  • Goldfish crackers

Dunk the carrots into the hummus or dip. Then put some goldfish crackers on a plate and use the carrot stick to “catch” the crackers.

Baking with Children

  • twenty20 - BakingPut on aprons. The mess is part of the fun;
  • Older children can crack the eggs and measure wet and dry ingredients, while younger children can participate by pouring the pre-measured ingredients into the mixing bowl;
  • Show children that oil and water don’t mix by letting them stir the mix;
  • Create cut-outs with cookies cutters;
  • Be sure to encourage creativity and imagination when decorating your creations. Use festively colored frostings, sparkly sanding sugars, gumdrops, pre-cut fondant or homespun shapes. These are perfect for little fingers and make wonderful cookie decorations;
  • Don’t forget to taste test your creations;
  • Go with your children to deliver a plate of cookies to a neighbor or the local senior center. Giving and sharing can make children feel good.

Superhero Green Smoothie

In a hurry? This sweet green juice has lots of vitamins and makes a good pre-practice dinner or a great breakfast. Use a blender or juicer to combine the ingredients into a quick, healthy meal.

Smoothie

  • 1 handful kale
  • 1 handful spinach
  • 1 pear, cut into small pieces
  • 1 apple, cored and sliced into small pieces
  • 1 medium banana
  • 1 cup strawberries or raspberries
  • Juice from 1 lemon (or ½ an unpeeled lemon if you are using a juicer)

If your children have a strong aversion to anything green, you can use more strawberries or raspberries or add some blueberries.

Quick and Healthy Snack Ideas

Spruce up snack time with these fast, easy, healthy and delicious snack ideas!

Lil’ Dippers

Ingredients:

  • An apple
  • Any kind of nut butter
  • Crushed peanuts or sliced almonds

Cut the apple into wedges. Then stick a toothpick in each piece, dip in nut butter and sprinkle with peanuts or almonds.


Top O’ the Graham

Ingredients:

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

Spread a spoonful of yogurt on a graham cracker. Top with banana slices and dried cranberries.


Fishing for Crackers

Ingredients:

  • Carrot sticks
  • A bowl of hummus or veggie dip
  • Goldfish crackers

Dunk the carrots into the hummus or dip. Then put some goldfish crackers on a plate and use the carrot stick to “catch” the crackers.

Five Ways to Make Family Meal Preparation Easier

Sitting down to dinner with your family is great. You can recap your days, spend some time together and have some laughs. Between work, school and extracurricular activities, though, finding the time to sit down together can be challenging. Here are five ways to make preparing family meals easier.

  1. Prepare meals beforehand. Make a lot of a particular dish over the weekend and serve it throughout the week. For example, make a double batch of a casserole or a big batch of soup or chili and serve it every other day so you don’t have to worry about cooking on those nights.Family 03_jpg
  2. “Cheat” when you cook. Using frozen or pre-cut veggies and other prepared foods is an excellent way to save time when you cook. Also, a slow cooker lets you cook a full meal with less preparation.
  3. Keep meals simple. Plenty of fast, easy meals are also delicious and nutritious. The internet has a treasure trove of recipes to suit your family, your wallet, your schedule and your taste buds.
  4. Have breakfast for dinner. In a pinch, serve scrambled eggs, toast and fruit. Waffles or pancakes are easy, too. Eating mostly healthy foods is important, but sitting down with your family is important, too.
  5. Make dinner as a family. Having help can cut down on meal preparation time. Children can stir and roll out dough, and they can mix the vegetables you chopped into a salad. Cooking together is also a terrific bonding activity.

Easy Halloween S’mores

S’mores are a delicious treat but they usually require a campfire. These simple s’mores can be made without a campfire and are just as yummy!

Ingredients:

  • Graham crackers
  • Chocolate-hazelnut spread
  • Marshmallow crème
  • Black and orange nonpareils

Spread four graham cracker squares with chocolate-hazelnut spread, and spread fourgraham_crackers graham cracker squares with marshmallow crème. Pair off the marshmallow and chocolate-hazelnut squares and sandwich them together. Place them on a microwave-safe plate and microwave them, uncovered, on high for 30 seconds. Once they’re nice and warm, sprinkle the gooey edges in black and orange nonpareils. Then enjoy!

You can also try a peanut butter variation – just use chocolate graham cracker squares instead of traditional ones, and use peanut butter instead of chocolate-hazelnut spread.

Picky Eater Dinner Options

Macaroni and Cheese Muffins

If your children love macaroni and cheese, try this new twist on one of their favorite meals. Use your family’s favorite types of milk and cheese to tailor this to their liking. This makes about 12 muffins.

For the muffins

  • ½ cup unsalted butter
  • ¼ cup whole wheat or all-purpose flour
  • 1 pound elbow macaroni
  • 5 cups milk (whichever your family typically uses)
  • 1½ pound sharp cheddar cheese, either grated or pre-shredded (you can substitute your choice of cheese)
  • ½ cup grated Parmesan cheese
  • 1 tsp salt
  • ½ tsp ground pepper

For the topping

  • 4 tbsp unsalted butter, melted
  • ½ cup panko bread crumbs
  • ¼ cup grated Parmesan cheese

Preheat the oven to 350°F. Grease a 12-cup muffin pan with butter or spray it with a butter spray, then dust it with flour, tapping out the excess flour. Cook macaroni according to package directions. Drain the pasta, saving one cup of the cooking water for later.  In a saucepan, melt the butter and stir in the flour. Stir constantly until the mixture is lightly browned. Slowly add the milk and raise the heat to bring the sauce to a boil. Reduce the heat and allow the sauce to simmer and thicken for about three minutes. Add the cheeses, salt and pepper to the sauce mixture and stir it until it is smooth.  Remove the sauce from the heat and add the macaroni. Stir it until the cheese sauce coats all the noodles. Cover the mixture to keep it warm.  For the topping, combine the melted butter, bread crumbs and Parmesan cheese.  Fill each muffin cup with the macaroni mixture, and then sprinkle each with the topping. Bake the muffins for about 15 minutes or until the tops are golden brown. Let the muffin pan cool completely, and then refrigerate the whole pan for up to 24 hours.  When you are ready to serve your macaroni muffins, just reheat them in a 350 °F oven or the microwave.  For added nutrition, you can add some ground flax seed, chopped broccoli or finely sliced carrots.


Ham or Turkey and Cheese Croissants

You can serve this simple dinner recipe with a side salad or mixed vegetables.

  • 1 can of croissant rolls
  • Deli ham or turkey slices
  • Shredded or sliced cheese

Open the container of croissant rolls and separate them. Layer each croissant with a slice of ham or turkey and your cheese of choice. Roll up the croissants and bake them as instructed on the packaging.  These also make great after-school snacks and easy lunches.


Superhero Green Power Juice

In a hurry? This sweet green juice has lots of vitamins and makes a good pre-practice dinner or a great breakfast. Use a blender or juicer to combine the ingredients into a quick, healthy meal.

  • 1 handful kale
  • 1 handful spinach
  • 1 pear, cut into small pieces
  • 1 apple, cored and sliced into small pieces
  • 1 medium banana
  • 1 cup strawberries or raspberries
  • Juice from 1 lemon (or ½ an unpeeled lemon if you are using a juicer)

If your children have a strong aversion to anything green, you can use more strawberries or raspberries or add some blueberries.

Taming the Sweet Tooth in Children

Children love sweet treats. Children have more taste buds than adults and are more sensitive toThe Goddard School sweet flavors, which may be why they crave sweets more. How can we help them avoid overindulging with all the birthday celebrations, holidays and treats available?

One way to minimize the allure of and desire for sweets is to serve dessert with dinner. This makes dessert seem like part of the meal, not something children have to work for by eating foods they haven’t tried yet or don’t like. They may grab the dessert first, but over time, they will learn that the other, healthier foods on their plate are the ones that provide them with more nutritional value and energy.  Let your children decide when they’ve had enough; they may start out overeating, but they will quickly learn that too much sugar makes their stomachs hurt and can lead to headaches, hyperactivity and tiredness. Let your children know that they can and will have more sweets another time, so they don’t feel like they’ll never have a chance to have this “bad” food again.

Make sure that your children mostly eat healthy, good-for-you foods that help bodies grow, and the rest can be fun foods, like sweets and salty snacks. Children can grasp this concept, and it helps them make decisions about what to eat.

As parents, instead of describing sugary foods as bad, we can explain to children that these foods have very little nutritional value and won’t help them grow healthy bodies. If we see sweets as an occasional pleasure that won’t offer us a lasting boost in energy instead of as something forbidden, we may be healthier for it.