Health Family Fall I Winter 2017 - Page 6

wellspring Healthy After School Snack Ideas for Kids D o you r k ids wa lk in to the house r av enous a f ter a long day at school? School lunch times vary and can result in long stretches before snack time. Making sure that healthy, quick-to-grab, easy-to- make foods are available can be the key to better snacking. Nutritionist Jennifer Anderson shares her favorite tips. ● Plan ahead: Prepare cut-up veggies, fill the fruit bowl and stock the pantry with whole grain crackers, a variety of nuts and nut butters and dried fruits. Sit down: Snacking while wandering around the home, watching TV or playing video games lends itself to mindless eating. Create a designated snack space and provide a colorful placemat or a seat by the window to promote a calm environment. Mindful eating allows kids (and adults!) to tune into satiety cues. ● Make it healthy: Take advantage of your kids’ hunger and use this time to introduce some new fruits and vegetables; they might be more adventurous. Ensuring snacks are nutrient dense — comprising protein, fiber and healthy fat — contributes to kids’ overall health and development. ● Make snacks fun: If possible, include your child in shopping and have them choose a variety of foods to try. Be creative: Your child can suddenly become food scientists or taste testers! Making healthy food interesting, ex- perimenting with new recipes and including your child in the process can result in a child with a more versatile palate. ● Here are a few suggestions for healthy after school snacks. Fruity Waffles Layer mini whole grain waffles with whole fruit spread and your favorite nut butter. Gourmet Popcorn Drizzle air-popped popcorn with olive oil, sprinkle with parmesan cheese and add your favorite seasonings (you can try cinnamon, chili powder, garlic — the options are endless!). 6      HEALTHY FAMILY Grahams and Pumpkin Mix a tablespoon (or more to taste) of canned pumpkin, a pinch of cinnamon and nutmeg with 1/2 cup low fat, plain Greek yogurt and dip your favorite graham cracker. Fruit and Dip Slice apples and dip in your favorite low fat, plain Greek yogurt seasoned with pumpkin spice. l FALL/WINTER 2017 Nut Butter Oatmeal Heat quick cooking oats and mix in a tablespoon of your favorite nut butter and add some dried fruits or banana slices. Snack Kabobs Load a skewer with low fat cheese, tomato, low salt deli slices, apple slices, strawberries, pineapple, olives, etc. Be creative — the more the merrier! CROCKPOT RECIPE For most of us, preparing a healthy meal after a long day at the office can seem like such a chore. Luckily, the universe gave us crockpots; just follow the directions for the recipe below before you leave in the morning and then, when you get home later, voila! Dinner is served. CROCKPOT HAM AND POTATO SOUP Ingredients: 4 large potatoes, diced 8 ounces low salt ham, cubed 4 celery stalks, chopped 1 ½ cups carrots, chopped 1 cup peas, frozen 3 cups low sodium chicken broth 3 cups cauliflower 1 cup low fat milk Layer potatoes in crock pot first. Then add the cubed ham, ch