3 top creative snacks for your child’s lunchbox

Posted on September 19, 2010 by viviankirkfield

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.

How to keep your house clean and green

Posted on August 10, 2010 by viviankirkfield

You are probably going through your child’s clothes right now, weeding out the items that have been outgrown. Perhaps we can apply that same concept to our cleaning supply shelf. Haven’t we outgrown the toxic-to-our-children-and-the planet, chemical-laden glass cleaners, bathroom scrubs and dusting sprays. I looked in my cleaning supply cabinet the other day and I was horrified to find cans and bottles of cleaning supplies that I don’t use anymore (having gone “cleaning green” a while back), but had not gotten around to trashing. And throwing this stuff out is a whole other issue…you can’t (or shouldn’t) just dump these items in the garbage. Many communities have drop off locations or special dates where residents can bring these toxic supplies for safe removal – I wonder if there is any safe way to dispose of some of this stuff.

Cleaning green is not difficult – and in addition to being so much better for your family’s health and the planet’s survival, it is also CHEAPER! White vinegar, baking soda and lemon juice…the triumverate of being green and clean!

Here are a few simple “recipes” for some basic cleaning solutions:

GLASS/HARD SURFACE CLEANER: Combine 1/2 cup white vinegar with a gallon of water. Soak your cloth, ring it out and wipe surfaces. Dry with a clean cloth.
FABRIC SOFTENER: Add 1/4 cup white vinegar to final rinse cycle of your washing machine.
DUSTING MAGIC: Mix 1/2 cup vinegar and 1 tsp olive oil in a clean glass jar or spray bottle. Apply a little to your dusting cloth and wipe down your wooden furniture.
ALL-PURPOSE CLEANSER: Mix 1/2 cup pure soap (such as Castile), 1/4 cup lemon juice and 1 gallon hot water for dishes, countertops, floors and walls.
BATHROOM TUB AND TILE CLEANER: Combine 1 part water and 3 parts baking soda for an awesome grout and soap scum cleaner.

Now, I’m not saying you should leave these cleaning supplies around for your preschooler to play with. However, unless your child drinks the bucket of all-purpose cleanser or sprays the dusting magic solution in his eyes, you will be able to rest a lot easier as your house shines and you, your family and the planet take a breath of less polluted air. One person can make a difference. Why not get started?

Please post comments with your own green cleaning solutions.

Great tips for healthy summer eating

Posted on August 5, 2010 by viviankirkfield

We’re in the dog days of August and the temperatures are soaring in many parts of the country. Here in Colorado, we’ve actually had days and days of RAIN and HUMIDITY, two things we almost never get! But, before you think I’m complaining, I know we need the moisture – gardens are bursting with ripe fruits and vegetables, lawns look beautifully green without using sprinklers, and the reservoirs are being replenished. In every situation, there is positive side, although sometimes you really have to search for it.

Check out the following great tips for healthy summer eating:

Drink, drink, drink! It’s more important than ever to stay hydrated – drink plenty of water – and remember to encourage young children to drink. Health experts say we are already dehydrated if we are feeling thirsty.
Eat 6 small meals instead of 3 big ones. Studies have shown that eating smaller meals more often is better for us in many ways – keeping blood sugar levels more balanced throughout the day. Also, we are less likely to overeat because we are not starving when we sit down.
Make sure snacks are nutritious ones. Nut butters on whole wheat crackers, celery sticks or apple slices always hit the spot in our home – this type of snack is brimming with protein, vitamins, minerals and fiber.
Prepare more vegetarian main dishes and fruit desserts. The harvest season is upon us in Colorado, with fresh sweet corn, firm zucchini, plump tomatoes, ripe peaches. Using locally grown, in-season produce is not only healthy for you, it is also eco-friendly, with a less negative impact on the environment.
Check out your local farmer’s markets. Many cities have at least one. Here in Colorado Springs, there are quite a few. Check them out at http://bit.ly/bApQyb.

Here’s a recipe from my new book, SHOW ME HOW! BUILD YOUR CHILD’S SELF-ESTEEM THROUGH READING, CRAFTING AND COOKING that uses some of those summer fruits to make a wonderfully cooling homemade fruity raisin sorbet – the best of desserts – bursting with flavor and nutritious as well!

You will need: 2 cups chopped fruit (strawberries, blueberries, peaches – use your imagination), 2 cups sliced bananas, 1 cup orange or pineapple juice, 1/2 cup raisins, blender, and a large bowl.