Kid-Friendly Afternoon Snacks

Heading to the pool? Perhaps the beach? Or is it still baseball, softball, & swim team season in your hometown? Either way, kids get hungry! Providing the right snacks is a perfect way to set your child up for success. The obesity epidemic is not going away, and unfortunately the issue seems to be getting worse. Toss out the junk and bring in food that truly will nourish your child!

10 Easy Tips & Afternoon Snack Ideas

1. Portion out your snacks first. Snack size zip-top bags are the perfect size bags for your child. Place 1/4 cup nuts, dried fruit, or chips into Snack Bags and make your own 100Kcal snack packs! It's never wise to send your child to the table or out to the livingroom with a full bag of chips! That's a recipe for disaster instead. Teach portion control--not blind eating!
2. Designate a snack shelf. If you wish to provide your child a sense of choice and at the same time limiting their indulgences create a shelf or drawer that is labeled afternoon snacks. To help with quantity make a list of foods that they can only have 1 item, if they can have 2, and fruits & vegetables can be 3 pieces!
3. Beat the heat with a frozen treat. One of my favorites--peel a banana and place on a cookie sheet. Drizzle with melted chocolate and top with chopped nuts. Freeze! Or you can spread peanut butter on the banana and dip in melted chocolate--now freeze!
4. Create a "cook" book for your kids. There are plenty of cookbooks out there, but why not make your own. Team up with your child to select 10 of your own approved recipes for your child to make without you home or your assistance. If you need help in this department let me know. I created one back in college and I still have it on hand. I'd be glad to share!
5. Cut it up. If you want your fruit & vegetables to be eaten then you need to prep them. If you don't feel up to it buy the fruit or vegetable trays at your grocery store instead. Cut up the oranges, slice the apples (you can keep them cut up in lemon water), wash the grapes, and cut up the carrot sticks.
6. Make it fun. Do you have wooden skewers around? If so, cut them in half and they are perfect fruit kebabs for the kids! It's an easy activity and tasty, too!
7. Something warm. A simple warm snack is Triscuits with sliced apple on top and then broil a slice of cheddar over top! There is a reason why apple and cheddar are thought to be soul mates! You can also try grapes with mozzarella!
8. Blend it up. Smoothies are always fun, and you really don't need a recipe to give it a swirl. Try 1 cup liquid to 2 cups fruit and you will be safe. Add in yogurt, granola, nuts, or cookies for some fun! My favorite is 1 banana, 1/2 cup milk, 1/2 cup peach yogurt, and 4 ginger snap cookies!
9. Let it roll. Tortillas are a staple in my house--both flour & corn. Toss one in the microwave for 15 seconds, top with meat, cheese, and roll! Pizza rolls are easy--2 Tbsp. pizza or spaghetti sauce, 1 tortilla, 1 slice of ham, and 1/4 cup mozzarella cheese.
10. Parfait time. Parfaits just look pretty! Thankfully they can also be tasty and nutritious, too. Take 1/2 cup of your favorite yogurt, top with 1 cup fresh berries or fruit, and 2 Tbsp of cereal. My favorite--Lemon yogurt with blueberries and Honeynut Cheerios!

Double Duty Dinners

I just have to post on this, because it really was that simple. Last night, after my 12 hour day away from home, I was famished upon walking in the door. Hmmm, what shall I eat? I had already succumbed to cereal one day this week; thus, I could not bare to do that again. So I whipped up a great entree salad! But the best thing is I used the leftovers from last night's salad for today's lunch! I apologize that there are no pictures, but use your imagination. They both were great!

Double Duty Salad
Ingredients:
10 boiled new potatoes, divided
1 boiled egg (I boil a bunch and eat them throughout the week)
1/2 red bell pepper sliced, divided
3 oz grilled chicken breast (I used the bag variety in the freezer section)
1/2 cucumber
1 avocado
8 mushrooms, divided
Citrus Vinaigrette (I found this yesterday at the store--Bernstein's--fabulous)
1 slice of Garlic Texas Toast (you are welcome to be healthier than me and opt for something whole grain, too)
Directions:
Start your oven for your bread and put in ASAP. Boil your new potatoes until fork soft. On a plate layer lettuce, cucumbers, bell peppers, avocado, 2 mushrooms, 1/4 bell pepper, and sliced boiled egg. Top with 4 sliced new potatoes and drizzle with dressing. Serve with Texas Toast! 15 minutes tops!

Next day...
Ingredients:
1 Tbsp olive oil
1/4 onion, sliced (I used Texas Sweet)
remaining bell peppers, mushrooms, and potatoes
4 oz of grilled chicken (again the package kind works)
Sage (I had 2 fresh leaves, but you can use 1/4 tsp, too)
Salt, Pepper, & Paprika sprinkled over top
Parmesan cheese
Directions:
In a skillet, sauté onions & peppers in olive oil. Once caramelized add potatoes. Toss in mushrooms and chicken. Last, add the spices & herbs. Sprinkle the mixture with cheese and serve! YUM!

Perfect way to finish the evening...warm milk

Whoever said that warm milk helps you sleep was right...at least for me. 1 cup of steaming low-fat milk with a touch of spice packs protein and carbohydrates at a perfect balance. My favorite steamer is simple!

Spiced Milk

Ingredients:

1 to 1 1/2 cups low fat milk

1/4 to 1/2 tsp. of spice (cinnamon, pumpkin pie spice, apple pie spice, or nutmeg)

Directions:

Heat milk in the microwave for 1 minute and stir, add spice, and heat for an additional 1 minute or until steaming. The sugar in milk, lactose is sweet enough for me, but for those of you who desire a touch of sweet add a drop of honey or molasses to finish your steamer off. Yum! Good-night y'all!

Papayas--Bring on the Mold!

Yes, mold! Papayas become sweet once they have mold growing on the outside. The papaya below is a gift from my neighbor, Al. Al has a jungle for a front yard. It's overflowing with tropical plants, fruits, and weeds. :o) I adore Al! He is a native Hawaiian, artist, and avid surfer. I share with Al my limes and he shares his papayas--quite perfect! Papayas change once lime touches the fruit. Often I am told, "I don't like the way papaya tastes." And my response, "Is it ripe, and have you tried it with lime?" Give it a taste!
Papayas are naturally high in carotenes, phytochemicals, and papain. Papain is an enzyme that can tenderize meat. Note, if you leave meat in fresh papaya juice or puree too long it will turn to mush. Trust me! Papayas have long been used as meat tenderizers throughout South America and tropical islands. One of my favorite marinade is quite simple.
Papaya Chicken
Ingredients:
1/2 cup soy sauce, light
3 cloves garlic
1/2 papaya
1 lime, zested and juiced
Directions:
In a blender or food processor pulse all ingredients until pureed. Reserve 1/2 cup of mixture for serving. Marinate chicken for 30 minutes or flank steak for 1-2 hours. Grill meat and allow meat to rest for at least 10 minutes prior to cutting. Serve with remaining sauce. Fresh cilantro is a great addition on the top!

Make the Weeknights Matter!

It's Wednesday night--hump day--a day to celebrate the nearing of Friday! Make it special! I understand the grind of the 40+ hour work week, and often the last thing someone wants to do is prepare a dinner. So make it simple! Grilled fish takes 10-12 minutes to cook on the grill; thus, it's a great thing to pick up on your way home from work. While your at it, pick up fresh bread, a bag of microwave or frozen rice, and some fresh veggies--your choice. I had two zucchinis staring at me, so I decided to go for the ribbon effect and sauté them quickly. Yum!

My WEDNESDAY night meal (and it mattered!)

Grilled Salmon--drizzle with olive oil, sprinkle with sea salt, lime or lemon zest, and fresh minced rosemary (any herb can work!) Grill on medium high heat for 5 minutes on each side.

Wrap your bread with foil and throw on the grill to reheat.

While the fish is cooking, prep your veggies! I used a vegetable peel and thinly sliced the zucchini. I added some garlic and sea salt.

Last, pop the rice in the microwave and WA-LA! Your dinner is done!

Cantaloupe Ice Cream---ahhh, Summer!

The gifts of summer always make me smile. From fresh berries, ripe tomatoes, to the plethora of melons that mark the onset of summer! For me, summer was always about floating the river, skiing at the lake, having far too much fun life guarding at the pools, and eating anything my mom grew in her garden. I miss it! One of my all time seasonal favorites is Blue Bell's Cantaloupe Ice Cream! Ahhhh, so creamy and refreshing. Just this week my CSA (Community Supported Agriculture) box blessed me with three beautiful cantaloupes. I couldn't resist whipping up some ice cream to enjoy with my fresh berries! I hope you enjoy the sweet treat, too! Of course, mine is on the lighter side, but I will give you options on ways to make this dessert a little richer!
Cantaloupe Ice Cream
Ingredients:
1 ripe cantaloupe
1/4 cup lemon juice
1/4 cup sugar
2 eggs or 1/2 cup egg subsitute
3/4 cup sugar
1 cup reduced-fat milk
2 cups heavy cream or whole milk
1 tsp vanilla extract
Directions:
Puree cantaloupe for 3 minutes in a food processor or blender. Add lemon juice and sugar and store in an airtight container for 1 hour.

Beat eggs until they are light and fluffy (1-2 min). Slowly add sugar to the eggs and beat for 1 more minute.
In a saucepan, heat milk until it just begins to boil.
Pour hot milk over beaten eggs, stirring to combine well.
Pour mixture back into the saucepan and heat, stirring constantly (Do not let mixture boil).
Remove from heat when mixture thickens and begins to stick to your spoon.
Chill at least 2-3 hours.
Drain cantaloupe puree and add juice to milk mixture, setting cantaloupe puree aside.
Stir in cream and vanilla.
Pour into ice cream maker.
Mix about 20-25 minutes.
Drain cantaloupe puree again, discarding juice or saving for another use.
Add cantaloupe puree (not juice) to ice cream mixture.
Mix 5 more minutes in your ice cream maker.

Blueberry Yogurt Scones--Great Start to the Day!

Scones are a biscuit-like quick breads. Although Starbuck's version is decadent and rich (a whopping 460 calories per blueberry scone), scones generally have less fat and calories than muffins. For a healthier rendition try this recipe.
Wendy's Blueberry Scones
Serves 10
Ingredients:
1 cup all purpose flour
1 cup whole wheat flour
3 Tbsp. sugar
1/4 cup unsalted butter, chilled
1/2 tsp. baking soda
1/4 tsp. salt
3/4 cup low-fat vanilla yogurt
2 Tbsp. low-fat or fat free milk
6-8 oz. fresh blueberries
Directions:
Preheat an oven to 450*F (425*F for convection ovens). In a mixing bowl, toss together flour, sugar, salt, and baking soda. Slice up butter into cubes and add to flour mixture. Using a pastry blender, two knives, or your fingers cut butter into flour mixture until the butter is the size of peas. Mix together yogurt and milk, and add to the flour mixture. Do not overmix! This is key to making any quick bread. Add the blueberries carefully. Pour mixture onto cutting board sprinkled with flour. Knead the mixture gently 2-4 times. Pat into a circle about 1 inch thick. Using a knife or dough cutter slice like a pizza into 10 wedges. Place onto a baking sheet and bake for 8-12 minutes or until golden on the edges. Serve with fresh fruit!