2017-08-02 / Entertainment

Satisfying a ‘snack attack’

By ANGELA SHELF MEDEARIS

Snacks can help children get the nutrients needed to grow and maintain a healthy weight. For younger children, prepare singleserving snacks to help them get just enough to satisfy their hunger. Let older kids make their own snacks by keeping healthy foods in the kitchen. Here are some ideas:

Save time by slicing veggies

Store sliced vegetables in the refrigerator and serve with dips like hummus or low-calorie dressing. Top half a whole-wheat English muffin with spaghetti sauce, chopped vegetables and low-fat shredded mozzarella and melt in the microwave.

Mix it up

For older school-age kids, mix dried fruit, unsalted nuts and popcorn in a snack-size bag for a quick trail mix. Blend plain fat-free or low-fat yogurt with 100 percent fruit juice and frozen peaches for a tasty smoothie.

Grab a glass of milk

A cup of low-fat or fat-free milk, or milk alternative (soy milk) is an easy way to drink a healthy snack.

Nibble on lean protein

Choose lean protein foods such as low-sodium deli meats or unsalted nuts. Wrap sliced, low-sodium deli turkey around an apple wedge. Store hard-cooked (boiled) eggs in the refrigerator for kids to enjoy any time.

Keep an eye on the size

Snacks shouldn’t replace a meal, so look for ways to help your kids understand how much is enough. Store snack-size bags in the cupboard and use them to control serving sizes.

Fruits are quick and easy

Fresh, frozen, dried or canned fruits can be easy “grab-and-go” options that need little preparation. Offer whole fruit and limit the amount of 100 percent juice served. Consider convenience A single-serving container of

low-fat or fat-free yogurt, or
individually wrapped string
cheese can be just enough
for an after-school snack.

Swap out the sugar
Keep healthier foods
handy so kids avoid cookies,
pastries or candies between
meals. Add seltzer water to
1/2 cup of 100 percent fruit
juice instead of offering
soda.

Prepare homemade
goodies
For homemade sweets,
add dried fruits like apricots or raisins and reduce
the amount of sugar in the
recipe. Adjust recipes that
include fats like butter or
shortening by using unsweetened applesauce or
prune puree for half the
amount of fat.

Go for great whole
grains
Limit refined-grain products such as snack bars,
cakes and sweetened cereals. Offer whole-wheat
breads and whole-oat cereals that are high in fiber
and low in added sugars,
saturated fat and sodium.
Keep popcorn on hand for
a tasty, whole-grain snack.
Try making these delicious recipes for Pizza
Pepper Poppers and Fro-Yo
Fruit Cubes the next time
your children have a snack
attack!

PIZZA PEPPER
POPPERS
2 large green, red or yellow bell peppers
1/2 cup pizza or spaghetti sauce
2 teaspoons Italian seasoning 1/8 teaspoon red pepper
flakes

1 cup toppings: diced
mushrooms, broccoli, tomatoes, squash, onions,
olives, etc.
1/2 cup grated cheese,
divided
1 ( 5- ounce) package
mini-pepperoni slices
1 teaspoon chopped basil or parsley

1. Heat your oven or
toaster oven to 350 F.
2. Slice off each of the
four sides of the peppers
and lay flat, cut-side up, on
a baking sheet.
3. In a medium bowl, mix
the sauce with the Italian
seasoning, red pepper flakes
and diced toppings. Place
equal amounts of the topping mixture in each pepper
piece. Top with 1/2 of the
cheese, the mini-pepperoni
slices and the remainder of
the cheese.
4. Bake for 10 minutes
at 350 F. Turn the heat up
to broil for 1-2 minutes
to completely melt the
cheese and crisp the toppings.

Sprinkle with basil or
parsley, if desired. Makes 8
poppers.

FRO-YO FRUIT CUBES
1 1/2 cup plain Greek
yogurt
1/4 cup whole milk
2 teaspoons honey or
agave syrup
1/2 teaspoon pure vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup blueberries
1/2 cup strawberries,
quartered
1/2 cup raspberries

1. In a medium bowl,
combine yogurt, milk, honey or agave, vanilla, cinnamon and salt, and whisk
until smooth. In an ice tray,
distribute fruit in each of the
cube molds.
2. Spoon yogurt mixture
over fruit, filling molds completely. Freeze for 5 hours,
or until frozen solid.

©2017 King Features Synd.
and Angela Shelf Medearis

Return to top