Snack options satisfy children’s hunger without sacrificing nutrition.
Schoolkids need brain power and high energy. And they’re not likely to succeed when they’re hungry.
But you don’t have to toss them a pack of Oreos or bag of Cheetos. It’s not that hard to do better than that.
Candy Underwood (no relation, we presume, to that high-energy country music superstar) is an extension agent for family and consumer sciences with the Cumberland County Cooperative Extension.
She knows what kids want to eat, and she knows what’s good for ’em.
So somewhere in the middle is a compromise between indulgence and sound nutrition.
Underwood offers these suggestions for after-school and lunchtime treats that will keep your kids charged up for the new school year ahead.
Fruity Honey Yogurt Pops
1 cup fresh nectarines, oranges, pineapple or strawberries, chopped
1½ cups plain yogurt
1/3 cup honey
1 teaspoon vanilla
8 3-ounce paper cups and popsicle sticks or plastic spoons
In blender, combine all ingredients; mix well. Pour evenly into 8 paper cups; insert popsicle stick or plastic spoon in center of each. Freeze 4 hours or until frozen solid.
As a bonus, CityView account exec and supermom Jennifer Hammond offers this suggestion that’s a twist on the age-old question, “Would you like fries with that?”
Watermelon Fries With Strawberry Yogurt Dip
1/4 cup plain or vanilla Greek yogurt
4 strawberries
Honey or agave to taste
Milk as needed
Blend ingredients together, adding a little milk to thin out as needed. Pour into bowl. You can also use your kids’ favorite yogurt to save on time and dishes.
Using a crinkle cutter or knife, cut watermelon into “french fry” shapes.
Keep refrigerated until ready to eat. Perfect for lunchboxes or an after-school snack.
A handheld crinkle cutter on Amazon is about $6 and is fun for cutting up cheese, deli meat, veggies like cucumbers and carrots, and even cutting crusts off a sandwich. It’s also kid-friendly, with a sturdy handle for little ones who love to help in the kitchen.
Berry Parfait
2 cups vanilla yogurt
2 cups your favorite granola
2 cups fresh or frozen strawberries or blueberries
4 tablespoons honey
Line up cups and spoon 2 tablespoons yogurt into each. Smooth the surface.
Spoon 2 tablespoons granola over top. Smooth the surface.
Spoon 2 tablespoons fruit over top. Smooth the surface.
Repeat the process for larger cups or glasses, adding honey here and there to taste.
Apple Bites
Apple slices
Peanut butter
1 bag small marshmallows
Each person will get 2 apple slices, a dollop of peanut butter and 8 marshmallows.
With a knife, spread peanut butter on one flat side of each apple.
Place marshmallows on top of peanut butter on each slice.
Trail Mix
Sunflower seeds
Pretzels
Dried fruit without added sugars such as raisins, golden raisins, or dates
Unsweetened dried coconut
Whole-grain cereal
Add any amount of the ingredients into a bowl and mix together. Store in airtight container or plastic bag. This is a great treat in lunchboxes.
Banana Rolls
4 bananas
8 tablespoons peanut butter
1 cup rice cereal
Peel and cut bananas in quarters crosswise.
Spread with peanut butter.
Roll in rice cereal.
Serve immediately or chill until served.
Greek Salad Skewers
12 grape tomatoes
4 ounce Feta cheese cut into
12 cubes
1 cucumber cut into 12 cubes
12 kalamata olives
2 tablespoon olive oil
2 teaspoon lemon juice
Salt and pepper to taste
2 teaspoon red wine vinegar
1 teaspoon dried oregano
12 toothpicks
For the skewers: Thread the skewers starting with a tomato, cucumber, an olive, then a piece of feta cheese, Repeat with the remaining ingredients.
For the vinaigrette: In a small bowl, mix together the lemon juice, red wine vinegar and oregano. Whisk in the olive oil until the mixture thickens. Season with salt and pepper, to taste.
Arrange the skewers on a serving platter. Spoon the vinaigrette over the skewers and sprinkle with extra oregano.
Serves six
Fruit Skewers
Grapes
Strawberries, halved
Bananas, sliced
Kiwi, diced
Tangerine sections
Skewer fruit in alternating pattern.
Refrigerate until ready to serve.
Ants on a Log
Celery sticks
Peanut butter
Animal crackers
Raisins
Fill celery with peanut butter and top with animal crackers and raisins.
Refrigerate until ready to serve.
Turkey Club Wrap
1 spinach tortilla wrap
Mayonnaise
Mustard
2 ounces roasted turkey breast
2 slices cooked bacon
2 ounces sliced avocado
2 slices tomato
1 up shredded iceberg lettuce
Assemble the turkey wrap by spreading some mayonnaise and mustard on the spinach tortilla nearly to the edges of the wrap. Next layer the turkey breast, bacon, sliced avocado, tomato, and lettuce on one-third of the wrap. Bring two of the sides of the wrap in the middle and roll the wrap.
Slice into four and serve.
Two servings.
Pesto Tortellini Skewers
3 ounces refrigerated tortellini (cheese, meat or spinach)
2 tablespoon prepared pesto
1 ounce julienne sun-dried tomatoes packed in oil
1 tablespoon balsamic vinegar
Small skewers
Cook tortellini according to package direction. Drain and place in a bowl. Stir pesto and balsamic vinegar to coat evenly.
Drain liquid from sun dried tomato and place in small bowl. Skewer one tortellini followed by a strip of tomato then one more tortellini and one more tomato.
Refrigerate until ready to serve.
Serves four.
Chocolate Peanut Butter Cottage Cheese Bowls
Chocolate protein powder
Cottage cheese
Pinch of stevia (or sweetener of choice, if desired)
Peanut butter
Simply mix the protein powder and cottage cheese in a bowl with a pinch of sweetener to taste. Then, drizzle on as much melted peanut butter (or any nut butter) as desired.
The Best Broccoli Salad
8 cups broccoli cut into bite-sized pieces
⅓ cup red onion diced
½ cup dried cranberries
¼ cup sunflower seeds
½ cup bacon bits
Dressing
1 cup mayonnaise
3 tablespoons cider vinegar
2 tablespoons sugar
Salt & pepper to taste
Whisk together dressing ingredients in a medium bowl. Set aside.
In a large bowl, combine broccoli, onion, cranberries, sunflower seeds, and bacon bits.
Pour the prepared dressing over and mix well.
Refrigerate for at least one hour before serving.
