lunch box snacks | VIVIAN KIRKFIELD

Child obesity is a big problem in the United States.

With the holidays approaching, what can parents do to help their children maintain a healthy weight?

Provide healthful snacks: vegetable sticks (carrots, cucumbers, celery); fruit slices (apples, pears, orange sections), cheese cubes, whole-grain crackers.
Watch meal portions: for example, make a habit of measuring cereal before you pour it into the bowl (most cereals call for ½ to 1 cup as a serving size); use salad plates instead of dinner plates, especially for young children…you will be less likely to serve too much…this works for adults as well.
Keep eating out to a minimum and avoid fast-foods as much as possible: if you make food for your family yourself, you can pass on the additives and preservatives and high sodium content present in most restaurant offerings…and you will probably save money.
Make a batch of these nutritious cookies with your child: they are high in fiber, low in sugar, salt and fat…and no preservatives or artificial colors.

OVERNIGHT COOKIES

You will need: 2 egg whites, ¼ cup sugar, 1 cup ground almonds, 1 cup raisins, large bowl, electric mixer and a lightly greased cookie sheet.

1. Preheat oven to 350 degrees.

2. Beat the egg whites in a large bowl until stiff peaks form.

3. Add the sugar and mix in.

4. Add the raisins and the ground almonds and fold in gently but thoroughly.

5. Drop by tablespoonfuls onto the cookie sheet.

6. Bake for 5 minutes.

7. Turn off oven.

8. If you like softer cookies, you can remove them from the oven after about 30 minutes. If you like crispier cookies, you can leave them in for an hour…or overnight.

9. This recipe makes about 12 – 18 cookies, depending on the size you drop onto the cookie sheet.

What a fun recipe to prepare with your child during this holiday season! You could even make several batches and give some away as gifts. Cooking with children is a super learning activity…science (how do the runny egg whites change when you beat them), math (fractions, counting), better pre-literacy skills (reading the labels of the egg carton, bag of sugar, etc.). Best of all, cooking with kids is one of the best ways to strengthen the parent-child connection and build their self-esteem as they master tasks and skills.

Please visit the Show Me How website where you can find out more about the book that provides many more quick and easy cooking activities for kids along with simple arts and crafts activities and story summaries of the 100 picture books every young child should hear.

The book has received praise from many mom and dad bloggers as well as picture book authors and self-esteem experts. http://areelcoolsummer.blogspot.com/2011/08/five-gold-stars-for-show-me-how.html

The New Year is almost here…make a resolution to spend 15 minutes a day, reading or crafting or cooking with your young child…the positive impact it will have on your child cannot be measured.

Sometimes as parents we have to be magicians in order to insure that our children pull out healthy snacks from their lunch boxes. Whether your child goes to a daycare or preschool facility or is home with you, it’s important that he be eating healthy, nutritious foods…both at mealtimes and for snacks.

If the facility provides the snacks and meals, it’s crucial to find out what is being served. And, if you are not happy, please don’t hesitate to make suggestions and, if necessary, band together with other parents to work towards upgrading the menus and ingredients used.

On the other hand, if you are providing the food that fills the breakfast plate, lunchbox and dinner table, you are in total control of what your child is eating. This can be a daunting task…but it is wonderful because you can pick and choose the best ingredients and most healthful recipes.

Our children look forward to snacks…we can help fight the current trends of increased child-obesity, dental decay and juvenile diabetes by making those snacks high in nutrition and fiber and low in sugar and fat.

Here are three top creative snacks for your child’s lunchbox. You and your child can spend some quality time together, making these simple, delicious and healthful treats.

I. PEANUT BUTTER BALLS

You will need: 1/4 cup peanut butter (or other nut butter), 1/4 cup honey, 1/2 cup non-fat dried milk powder, 1/4 cup shredded coconut, a large bowl and a cookie sheet lined with wax paper.

Mix the first 3 ingredients in a large bowl until well-blended. Then roll into small balls (about 1 tablespoon each).
Roll the balls in shredded coconut and place on cookie sheet.
Refrigerate for 15-20 minutes.
Place uneaten balls in a cover container and store in the refrigerator for up to a week (although they won’t remain uneaten for that long).
This recipe makes about one dozen balls. You can double or quadruple the recipe quite easily. To go in your child’s lunchbox: wrap one or two balls in waxed paper and then put in a small sandwich baggie.

II. LION’S CANDY

You will need: 1/2 cup peanut butter (or other nut butter), 1/2 cup ground sunflower seeds, 1/4 cup instant dry milk, 1 Tb honey, 1/2 cup finely chopped raisins (or dates or other dried fruit), 1/2 tsp cocoa (optional) and a large bowl.

Blend together nut butter and ground sunflower seeds.
Stir in dry milk, honey and dried fruit. Mix well (with hands, if necessary).
If the mixture is too dry, add some liquid milk; if too wet, add more dry milk.
Form into teaspoon-sized balls. If desired, roll in cocoa powder.
Makes about 2 dozen balls. Store in an airtight container in the refrigerator. To send in your child’s lunchbox, wrap 1 or 2 balls in waxed paper and put in a small sandwich baggie.

III. RAINBOW VEGGIE STICKS WITH NUTTY DIP

You will need: Assortment of colorful vegetables such as green and red peppers, carrots, zucchini and celery (use your imagination), 1/2 cup almonds (or other nuts), blender or food processor, small container and a large container.

Wash the vegetables and cut in sticks.
Grind the nuts. Add a little olive oil or canola oil if the dip is too dry.
Store the cut vegetables in a covered container in the refrigerator.
Store the nut butter in a small covered container in the refrigerator.
To send in your child’s lunchbox, put an assortment of the rainbow-colored vegetable sticks in a small sandwich baggie and put a tablespoon of the nut butter in a small covered container.

Chef Ann Cooper, director of nutritional services at Berkeley Unified School District and co-author of Lunch Lessons, has great ideas about our children’s nutrition and offers tips on how to improve it: www.thelunchbox.org.

You can also find more information about healthy living and nutritious eating at: www.betternutrition.com and www.deliciousliving.com.