Back to School

Back to School: Get your snack on!

It's back to school time for most kids. This year, I have two kids in school and two left at home. This first week, we are learning new dynamics, a new pace and getting back to a routine again.  Hopefully by week 4, we'll have the hang of things!

I like when the kids start school. It gives us all some space and personally, I get a little break from being the sole entertainer, scheduler, etc.! A few things I don't look forward to, are making breakfast, packing lunches, and rushing out the door. I've found that planning and having a schedule of what I'll prepare decreases my pains a bit! I don't want my kids to eat school lunch and I want them to learn how to create a healthy meal, so home lunch it is. Watch for a future post for some "out of the box" home lunch ideas and make ahead breakfasts.

In these first weeks of school, I am trying to stockpile healthy snacks to have accessible when the kids come home. The question, "Mom, I'm hungry. Can I have a snack?" gets really old!  I have found that establishing what the snack options are and having them in one spot, makes life easier.

• I found this basket and decided it would be our snack basket. It sits on the counter where everyone can reach. Common snacks: fruit leather, fruit, pretzels, whole fruit snacks, crackers,  nuts, granola bars.

• Then I have one drawer in the fridge designated to snack foods- like apples, string cheese, veggies, cottage cheese etc. Ideally, the fruit and veggies are washed, cut and ready to eat, but my kids are old enough to use the apple cutter and a small knife.
  
  
  Today I was trying out a new addition for the snack basket... initial plan- protein oat balls.... they turned into granola. We love to improvise in the kitchen! (I had a bit more than fit into my container, so I added a piece of fabric and the recipe.... makes a great teacher gift!)

Here's the recipe:

Protein Oat Energy Granola (bars or balls)

Adapted from campmakery.com

Ingredients

• 1 cup natural, creamy peanut butter

• 1/4 cup honey, 1/4 cup Pure Maple Syrup

• ½ teaspoon vanilla

• 6 cups quick oats

2 cups Rice Krispy cereal

• 1/2 teaspoon salt

• 2 teaspoons cinnamon

• 1 cup raisins or Craisins

•  6 tablespoons chia seeds

Combine peanut butter and honey/syrup and heat to combine. Add remaining ingredients until coated and well mixed. Spread on a silicone mat or lightly greased cookie sheet and bake for 12 min at 325 degrees. Remove, let cool, and store in an airtight container. Keeps up to 2 weeks.

* If you add another 1/4 cup honey and omit Rice Krispy cereal, you can form into balls or spread onto a baking sheet for granola bars. No need to bake in the oven. Place in fridge for 20 min until firm, cut into bars and place in plastic container or wrap individually in plastic wrap.

*Serve with low fat yogurt, sprinkle atop fruit, or simply eat plain.

Homemade Fruit Leather

Homemade Fruit Leather

Easy, Healthy and Affordable!

Ingredients:

3 cups of fruit of choice (rinsed, dried, pitted etc.), or 2 whole mangos
  * I like to combine fruit like banana and strawberry, apple/mango etc. Get creative! Even add some vegetable purees!
  *If using more tart fruits, you can use 1Tbsp of agave nectar to sweeten the mixture.
Parchment paper or silicone baking mats

Directions:
Heat oven to 175 Degree F.
Add fruit into a food processor and blend until smooth

Place silicone baking mat or parchment paper on a baking sheet.
Spread mixture onto a  silicone baking mat/ parchment paper about 1/8 inch thick.

Place in the oven and let dehydrate for 3 hours.  Increase or decrease time based on the thickness of your mixture.

Let cool, cut into strips with a pizza cutter. Roll fruit strips and store in an airtight plastic bag or container.

* You can also use a food dehydrator if you have that luxury!

As Easy As Mac and Cheese!

Orriant Mommy Blogger, Emily, gives tips to keep moms and kids happy and well fed.

Today's post is about nutrition for moms and kids. I mentioned in my last post about needing to have healthier protein snacks available. I don't know about you, but on busy days I am lucky sometimes to have a “meal”, and can just grab what is within reach. Quite often they aren't the best of choices. I would not say I am grabbing cookies and a slice of white bread, but more that the snacks are not balanced (ex. a protein and a fiber). So I have included a recipe at the end of the post that I really like as a “go to” snack. Let protein be your friend in controlling hunger, cravings, and that afternoon crash. An average size female should take in 50-70 grams per day.

We had a family over for dinner last night. I made a roast, asparagus, arugula salad, grapes, and some parmesan roasted red potatoes. Delish! My kids were scarfing the asparagus and asking for more salad. I will admit I “splurged” and fed them hot dogs, a “treat” when other children come over. The other mother was surprised that not only were my kids staying at the table long enough to eat, but they were eating what was prepared. She said “George only likes kid foods like cereal and bread.” That got me thinking... why are certain foods called “kid foods”? Who decided that hot dogs, jello, peanut butter and jelly, artificially colored yogurts and cereals were what kids should eat? If we were to give whole wheat bread, cucumbers, and brussel sprouts only to kids, would they be known as “kid food”?

I don't want to jump on a soap box here, my intention is to focus on teaching our kids to eat healthy foods they can enjoy. However, “kid food” is whatever you choose. Media tries to tell us differently, but I challenge you to make a choice today to cut out a typical “kid food” from your house, or make that “kid food” more healthy (as I did below with my mac and cheese recipe). I see a difference in my kids on days they eat regularly and healthy versus days they consume more sugar or processed foods. If we can get them started on good habits at home, they can make wise choices outside the home.

Here's an interesting article about how the sugars, processed foods, dairy, and artificial sugars can affect the attitudes and actions of children - especially those with ADHD: http://www.livestrong.com/article/344679-foods-that-trigger-adhd/

And foods that can improve behavior here: http://www.livestrong.com/article/287759-foods-to-calm-adhd-children/

Various health groups are petitioning to get the artificial colors out of things like macaroni and cereals. They are a BROWN grain, why do they need Red 40 in there? How have you gotten your children involved in healthy eating?

Below is my recipe for mac and cheese. My kids won't touch the boxed stuff....

All Natural Mac and Cheese
1 box whole grain pasta
½ cup low fat cottage cheese
½ cup grated cheddar cheese
¼ tsp. pepper (optional)
1/8 tsp. garlic powder (optional)

Cook noodles according to directions. Drain noodles and return to pan. Add remaining ingredients. Stir until melted, serve and enjoy!

Oatmeal Protein Balls
1 cup almond, sunflower, or peanut butter
1/4 cup honey
2 scoops vanilla whey protein powder
1 cup oats
1/4 cup ground flax seeds
1/4 cup mini chocolate chips or dried berries (I love blueberries and cranberries)

Mix all the ingredients together, form into (1" to 1 1/2") balls and refrigerate for 2 hours before enjoying. Yields about 22 balls. Can be refrigerated or frozen for future use.

(Craisins: 133 cal. 9.9 carbs 5 g protein, Choc chips: 122 cal., 10 carbs 5.2 g protein)