Making Kids Sports Snacks Healthy!

It takes strong parents to try and buck the current sports snacks & drinks trend.  Every game and practice, kids are loading up on high-fructose corn syrup snacks and juice boxes.  And if it isn’t the snack, they are hitting the snack bar for donuts, hotdogs and candy.  Parents also report visits to fast-food outlets on days that their kids take part in sports, relying on convenient foods as they juggle busy schedules of games and practice.  “The food environment in youth sports exposes kids and their families to many unhealthy foods and beverages and few healthful options,” said Toben F. Nelson, ScD, of the University of Minnesota.  His team of researchers believes that youth sports programs offer a promising setting for promoting better nutrition.  They recommend collaboration between sports leagues, dietitians, and health professionals to create positive messages about nutrition that can be integrated into youth sports programs.  They also suggest that youth sports programs develop guidelines for which foods and beverages should be offered as snacks or sold at concession stands.

Fruit makes a great snack during breaks from sports, particularly bananas, apples, grapes, pears and oranges.  Skip the sugary drinks and encourage kids to bring their own water bottle!

Articleexcerpted & adapted from TasteforLife

Chocolate cherry breakfast cookie

Our children’s easy, go-to breakfast on weekday mornings are organic cereal bars.  They love them and request them every day.  After a little label reading it became very clear why they love them so much!  They are LOADED with sugar.  I am trying to reduce our family’s sugar intake, so I decided to come up with a cereal bar alternative that was low in sugar and high in protein and nutrition (and of course, deliciousness!).  This breakfast cookie fits the bill!  It is so scrumptious that they are almost addictive.  They also are far more nutritious than the average cereal bar sold everywhere.  Made with almond flour, oats, walnuts, cherries and chunks of dark chocolate, this recipe will quickly become a family favorite!  Feel free to tinker with your families personal preferences!  Replace the cherries with cranberries, dates, raisins or banana chips, or the chia seeds with flax, pumpkin, sunflower or sesame seeds. 

Who knew that a breakfast bar alternative could be this tasty and good for you!

½ cup butter, melted

2-3 Tablespoons honey

2 organic eggs

½ teaspoon vanilla

1 cup almond flour

1 teaspoon cinnamon

¼ teaspoon ginger

¼ teaspoon cloves

½ teaspoon baking soda

¼ teaspoon baking powder

1 cup oats (I use Bob’s Red Mill Gluten Free)

¾ cup dark chocolate chips

1/3 cup dried cherries

1/3 cup unsweetened coconut

1/3 cup walnuts, broken in half or quarters (I like them chunky, but cut to your preference)

2 teaspoons chia seeds

1.)    Preheat oven to 350°.

2.)    In a large mixing bowl, mix the butter, honey, eggs and vanilla.  Add the almond flour, cinnamon, ginger, cloves, baking soda and baking powder until just combined.  Add the oats and stir until just combined.  Add the chocolate chips, cherries, coconut, walnuts and chia seeds until just combined.

3.)    Using a small scooper, drop onto a parchment-lined baking sheet, spacing 2 inches apart.  Lightly flatten the dough.

4.)    Bake for 11-12 minutes.  Once cooled, store in an air-tight container.  I pop most of these in an air-tight freezer container.  12 seconds in our microwave will thaw and warm them.

heart fruit kabobs with yogurt dip

Your sweethearts will love this snack!  Pull out a heart shaped cookie cutter and use it on apple slices, sandwiches and cheese slices… anything that can be cut. 

1 cantaloupe
1 honeydew melon

1/2 watermelon

1 6 ounce container plain yogurt

1 tablespoon frozen orange-juice concentrate, thawed

1 tablespoon honey

1. Cut fruit into 1-inch-thick slices. Using a small heart-shaped cookie cutter, cut hearts from melon slices. Poke a hole in each heart with a toothpick, going from top to bottom. Then thread fruit on ice-pop sticks.

2. Make dip: Stir together yogurt, orange juice concentrate, and honey until well combined. Serve with hearts.

recipe & photo courtesy of parents.com

just a spoonful of sugar!

Who doesn’t love sugar?  It’s one of the most delicious ingredients in the food world… but unfortunately, it is also is one of the unhealthiest!  Our beloved sweetener is void of any nutritional quality and worst of all, is linked to diabetes, depressed immune systems and obesity.  According to Pediatrician, Dr. Kavey, “The reason that we think of it as a problem is because of the big rise in obesity in childhood, and that rise has occurred over the same time period that there’s been a major increase in the amount of simple sugar that children consume.”

The American Heart Association recommends eating no more than 5% of total calories from sugar and that children should have no more than 3 teaspoons a day and teens should consume no more than 5-8 teaspoons daily.  Considering that one can of soda contains approximately 10 teaspoons of sugar and one cup of children’s sweetened cereal has roughly 5 teaspoons of sugar, it’s pretty safe to say that most families are exceeding the recommended daily sugar intake!

Knowing that an excess of sugar is not good for us, what can parents do?  Here are four steps to consume less of the sweet stuff:

• Be sure to read labels!  You wouldn’t think that a company is putting sugar in your marinara sauce, peanut butter, crackers or soup, but they are.  They are also doing in it obscure ways.  You are looking out for “sugar” on labels and food companies are sneaking them in with murky words like: barley malt, cane juice crystals, carob syrup, corn syrup, corn syrup solids, dextran, dextrose, diatase, diastatic malt, ethyl maltol, fructose, fruit juice, fruit juice concentrate, glucose, glucose solids, high fructose corn syrup, lactose, malt syrup, maltodextrin, maltose, mannitol, refiner’s syrup, sorbitol, sorghum syrup, sucrose.  Basically, anything ending with, “-ose” is a sugar.  Know the sugar lingo!  One of my golden rules with food products is that if I do not know what the ingredient is, I pass on the product! 

• Know that “healthy”sugars (honey, molasses, maple syrup & agave) are still sugars!  They all have added nutrients and would be the preferred sweetener choice.  Honey contains minerals, amino acids and B Vitamins.  Molasses contains iron, calcium, potassium and magnesium.  Maple syrup contains zinc, manganese and potassium.  Agave contains small amounts of calcium, potassium and magnesium.  Even though they are not stripped down of all their nutrients, these sweeteners basically break down in the body the same way that sugar does.  They may have some added nutrients, but once digested they are basically seen as sugar by the body.

• Modify family-favorite recipes!  An easy way to omit or reduce sugar consumption is by modifying recipes.  When possible, omit sugar in savory dishes.  When it comes to baking, try reducing the sugar by tablespoons or ¼ cup.  You can compensate the lack of sugar by adding another dash of cinnamon or your favorite spice.  Baked goods are not as adaptable as savory dishes, so some trial and error may be involved.

• Start a food journal!  I know that families barely have time to sit down for breakfast, let alone write in a food journal, but the best way to reduce sugar is to be aware of the sugar being eaten on a daily basis.  Once you are conscious of how much is being consumed, you may realize that the family’s daily intake is far more than you realized.  A quick notation of the food & sugar content can be a great tool to see how quickly and frequently you are consuming sugar.

the incredible egg

Crack open an egg – they are high in the nutrients lutein & choline, loaded with vitamins, have all 9 essential amino acids and contain 6 grams of protein!

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chickpea crunchers {roasted chickpeas}

Snacks are a big deal at our house. Someone is always hungry and looking to munch on a little something.  We can now add these delicious nutty-tasting crunchers to our snack rotation. These roasted chickpeas are the perfect thing to nosh on… they pack a serious & satisfying crunch, have a wonderful savory flavor and are loaded with nutritional value (chickpeas are an excellent source of vitamin B6, folate, fiber, manganese, iron, potassium and protein).

This recipe is super easy to prepare! It comes together in a couple of minutes and bakes for 60 minutes. You just have to set the timer and stir every 15 minutes. Some ovens run hotter than others… if you sense that they are getting too dark, too quickly; pull them out and give them a stir and if need be, reduce the heat to 375° or 350°. I’ve listed our family’s favorite version, but try your favorite seasonings (rosemary, curry, onion powder, cumin, cayenne pepper, black pepper, more salt) and experiment with your own version.

One 15-oz can of organic garbanzo beans (chickpeas) or approximately 2 cups of prepared chickpeas
2 teaspoons olive oil
¼ teaspoon garlic salt
couple dashes of sea salt

1. Preheat oven to 400°
2. Rinse chickpeas and drain. Lay on a tea-towel and allow to air dry (or pat dry with a towel or paper towel).
3. Place in a 9x13 glass baking dish. Roast in the oven for 15 minutes. Remove chickpeas and stir/toss thoroughly. Place back in the oven for 15 minutes.
4. Remove from oven and drizzle the olive oil and seasonings of your choice. Thoroughly stir. Place chickpeas back in the oven and bake for 15 minutes. Remove and stir/toss thoroughly. Bake for the last 15 minutes, being sure to keep an eye on the chickpeas if they seem to be roasting or browning too quickly.

Store in an air-tight container.


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Let us know what you think of these chickpea crunchers!

kale chips

Potatoes, move on over!  There’s a new chip in town.  It’s lean, green and a powerful antioxidant machine!

Kale chips have been getting a lot of press lately.  I have been intrigued with the feedback stating that they are, “addictingly good, were completely consumed within minutes of coming out of the oven, the new favorite household snack”.  I was curious!  Could they really taste like a chip?  Do children really gobble them up like their fried counterparts?  I’m happy to report that they do taste like a fried chip (not exactly like a potato chip- it has a mild kale taste with a satisfying crunch!) and my 3-year-old son did immediately eat a bowl of the chips (I think he was intrigued by the deep green color and crispiness).

Let your family crunch and munch away!  Kale is a nutritional powerhouse; it has a mere 36 calories per cup and contains more than twice the level of antioxidants in other leafy greens.  One serving has nearly 8 times the Daily Value of Vitamin K and twice the Daily Value of Vitamin A.  It is also a good source of folate, fiber, Vitamin C, and the minerals manganese, potassium, copper and calcium (information from the Superfoods: The Healthiest Foods on the Planet book by Tonia Reinhard).
Store the chips in an airtight container. If the kale chips lose their crispness after a day or two, throw them back in the oven for a couple of minutes.

1 bunch of organic kale
2-3 Tablespoons olive oil
1 teaspoon soy sauce

(1.) Preheat the oven to 250°.
(2.) Rinse the kale and air dry. Cut the kale into bite-sized (2-3 inch) pieces being sure to cut away from the stem. Discard the stem.
(3.) Toss the kale pieces in olive oil and soy sauce; being sure to thoroughly coat each piece of kale.
(4.) Evenly place on two baking sheets. For kale pieces that curl over, turn upside down and flat so they can cook evenly.
(5.) Bake for 20 minutes. Rotate baking sheets. Bake for an additional 20 minutes.

applesauce, carrot & walnut mini-muffins

Muffins are typically little sweet cakes disguised as a nutritional breakfast option… not with this recipe… It’s loaded with natural & nutritious ingredients to make them the perfect breakfast or snack!

I’m always tinkering with ways to make muffins a little bit healthier while still retaining their moist, sweet deliciousness. I think this recipe is win-win… it’s sweetened with maple syrup, loaded with good-for-you foods like organic applesauce, carrots and walnuts and kissed with a little cinnamon and nutmeg!

This recipe can easily be doubled. I love this yield, though... the muffins always get consumed while they are fresh and at their best.

 1 cup flour
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon baking powder
1/8 teaspoon nutmeg
1/8 teaspoon salt
1 organic egg
1/3 cup maple syrup
1/2 cup organic applesauce
1/4 cup coconut oil* or olive oil
1 teaspoon vanilla
1/2 cup organic carrots, shredded
1/2 cup walnuts, chopped
1/2 cup organic raisins

1 Tablespoon granulated sugar
1/4 teaspoon cinnamon

1. Preheat oven to 400 degrees.  Line a mini-muffin tin with 18 liners or grease and flour 18 mini muffin cups.
2. In a mixing bowl; mix the egg and maple syrup together.  Add the apple sauce, coconut oil and vanilla.  Mix until combined.
3. In a medium bowl, whisk together the flour, baking soda, cinnamon, baking powder, nutmeg and salt.  Add the flour ingredients to the egg mixture.  Mix until thoroughly combined.
4. Add the carrots, walnuts and raisins.  Mix just until combined.
5. Spoon the batter into the 18 prepared mini muffin cups.
6. Mix together the Tablespoon of granulated sugar and 1/4 teaspoon of cinnamon.  Lightly top each muffin with the sugar mixture.
7. Bake for 11 minutes. 

* coconut oil is usually solid, I sometimes lightly heat the oil for a couple of seconds in the microwave, but I also sometimes put it in solid and let the mixer break it down- whatever you prefer.

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Getting kids to eat their colors!

Red apples, orange carrots, green kale, purple eggplant… eating our colors is good for us and growing little bodies!  A great way to get kids excited & interested in fruits and vegetables is to talk about it's connection to color!  Eating a rainbow-colored diet instills wholesome eating habits that are essential for a child’s health, growth and development.

Kids love colors. Have them a draw a rainbow {red, orange, yellow, green, blue, purple} and then discuss what fruits & vegetables share the same colors.

Teach them the importance of nutrition by explaining that the different colors provide different nutrients! It’s a great way to get them involved in the foods they are eating {or hopefully about to eat!} and to help them understand that natural plant pigments signify certain health benefits:

Orange/yellow fruits & vegetables- are colored by a plant pigment called “carotenoids”. Carotenoids produce Vitamin A, which helps to make the eyes healthy. Eat your carotenoids with carrots, pumpkins, sweet potatoes, cantaloupe, mangos and winter squash.

Red fruits & vegetables- are colored by “lycopene”. Lycopene helps boost immunity so your body can fight off colds & viruses. Eat your lycopene with tomatoes, watermelon, red peppers and pink grapefruits.

Blue/purple fruits & vegetables- are colored by “anthocyanins”. Anthocyanins are a powerful antioxidant that help protect your bodies cells from damage. Eat your anthocyanins with blueberries, purple grapes, eggplant, figs and blackberries.

Green fruits & vegetables- are colored by “Lutein”. Lutein is loaded with antioxidants, essential vitamins, minerals and fiber that help protect our eyes and skin. Eat your folate with broccoli, spinach, kale, Brussels sprouts and asparagus.

Every color of fruits & vegetables contain different vitamins, minerals and phytonutrients that help nourish little bodies and help them grow and stay healthy! 

For more fruit & vegetable fun, read "Eating the Alphabet" by Lois Ehlert
'Apple to zucchini, come take a look, start eating your way, through this alphabet book.'



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