Before you know it, school will be back in session, and you’ll have some hungry kids ready for a snack the minute they walk in the door. Dietitian Dena Person recommends the following ideas for healthy treats that your child will actually want to eat.
For Picky Eaters: recipe from www.superhealthykids.com
Veggies and dip might not be the most appealing to your little ones, but including vegetables in muffins is an easy way to help them reach their daily recommended servings.
• 1 cup – flour, whole wheat
• 1 cup – flour, all-purpose
• 3/4 teaspoon – baking soda
• 1/2 teaspoon – salt
• 1/4 teaspoon – nutmeg
• 1/4 teaspoon – cinnamon
• 1/2 cup – sugar
• 4 tablespoon – butter, unsalted
• 2 large – egg
• 1 teaspoon – vanilla extract
• 1/2 cup – broccoli, florets
• 1 medium – zucchini
• 1 1/2 medium – carrot
• 1/2 medium – apple
• 1 medium – banana
• 1/8 cup – apple juice
• 1/4 cup – applesauce, unsweetened
• 1/4 cup – yogurt, plain
1. Preheat oven to 350 degrees F.
2. In a medium size bowl, mix together flours, baking soda, salt, nutmeg, and cinnamon. Set aside.
3. Soften butter.
4. In a mixer or another bowl, mix the sugar, butter, eggs and vanilla. Beat well.
5. In a food processor, combine steamed broccoli, zucchini, apple, banana, apple juice, and applesauce. Pulse until thoroughly mixed.
6. Shred carrots. If you don’t want the shreds in your muffin, combine your carrots with the rest of the fruits and veggies in the food processor.
7. Combine the fruit and veggie puree, carrots (unless you already added them with the puree), and yogurt, into the wet ingredient mixture (sugar/butter/eggs) and beat until mixed. 8. Finally, add the dry ingredients and mix just until combined and wet.
9. In a muffin tin, place muffin papers or spray with cooking spray.
10. Scoop the mixture into a prepared muffin pan. Fill each spot about 3/4 of the way full. 11. For mini muffins: Bake in a 350 oven for 15-20 minutes for mini-muffins
For regular size muffins: Bake in a 375 degree oven for about 20-25 minutes.
12. Bake until the tops are slightly brown and a toothpick comes out clean or they bounce back when you touch them with your finger. These freeze great! Put them in a freezer-safe bag and freeze for up to 3 months.
Making a snack is a great time to connect with your kids and an opportunity to teach them about healthy eating.
• ½ tsp Hidden Valley Ranch(R) Seasoning
• ½ C 0% Fat Greek Yogurt
• Whole Wheat Bread
• Cookie Cutters
• 1/4 cup chopped broccoli
• 1/4 cup chopped cauliflower
• 1/4 cup shredded carrots
• 1/3 cup diced cucumbers
• 1/3 cup cheese
Mix the Hidden Valley Ranch(R) with the Greek yogurt. Cut out shapes of bread using a cookie cutter. Spread 1 teaspoon of Ranch mixture onto the pizza shapes and let the kids top with their favorite vegetables. Make sure to press firmly so the veggies stick. Top with some cheese. Enjoy!
You don’t always have time to make something fancy between school and soccer practice, so these treats are an easy way to give your kid a little extra energy before meal time. Ingredients:
• 2 apples, sliced into wedges
• 1/4 cup peanut butter or sunflower butter
• 1/4 cup sliced nuts, granola, or trail mix your favorite
Coat tops of apple wedges in peanut butter and sprinkle with nuts, granola or trail mix and cinnamon.