Super Good-For-You Snacks
Source: United States Department of Agriculture
How can you get your child to eat lowfat snacks? These easy-to-make recipes are a great place to start! Invite your child to help you prepare then, too. Cooking is an excellent way to introduce young children to math skills such as measuring, and science concepts such as how heat and cold change substances. And cooking offers you and your child a chance to enjoy a project together. Remember to wash hands and review kitchen safety rules before you begin.
Mexican Snack Pizzas
Ingredients
• Whole-wheat English muffins
• 1/2 cup tomato puree
• 1/4 cup canned kidney beans, drained and chopped
• 1 tablespoon onion, chopped
• 1 tablespoon green pepper, chopped
• 1/2 teaspoon oregano leaves
• 1/4 cup mozzarella cheese, part skim milk, shredded
• 1/4 cup lettuce, shredded
A lowfat, low-calorie pizza with a Mexican
flavor. The beans and
whole-wheat muffins give a fiber boost.
Makes 4 servings
Per pizza (1/2 English muffin): 95 calories, 2 grams of fat
1. Split muffins; toast lightly
2. Mix puree, beans, onion, green pepper and oregano. Spread on muffin halves. Sprinkle with cheese.
3. Broil until cheese is bubbly (about 2 minutes)
4. Garnish with shredded lettuce.
Chili Popcorn
Ingredients
• 1 quart popcorn, popped
• 1 tablespoon margarine, melted
• 1 1/4 teaspoons chili powder
• 1/4 teaspoon ground cumin
• dash garlic powder
Prepare the popcorn in a microwave oven or hot air popper. The small amount of fat added to the popcorn is just enough to make the other seasoning stick to the popped kernels
Makes 4 servings, 1 cup each
Per serving: 50 calories, 3 grams of fat
1. Mix hot popcorn and margarine
2. Mix seasonings thoroughly; sprinkle over popcorn. Mix well.
3. Serve immediately
Fruit-Juice Cubes
Ingredients
• 1 1/2 tablespoons (1 1/2 envelopes) unflavored gelatin
• 3/4 cup water
• 6-ounce can frozen grape or apple juice concentrate
Are you looking for an afternoon snack that is cool, refreshing and different? Both children and adults will enjoy these bite-size fruit-juice cubes. They are a good replacement for sugary drinks, which supply almost no vitamins or minerals.
Makes 45 cubes
Per cube: 10 calories, trace grams of fat
1. Very lightly grease 9- by 5-inch loaf pan or plastic ice-cube trays.
2. Soften gelatin in water in a saucepan for 5 minutes.
3. Heat over low heat, stirring constantly, until gelatin dissolves. Remove from heat.
4. Add fruit-juice concentrate; mix well. Pour into loaf pan or ice-cube trays.
5. Cover and refrigerate. Chill until set.
6. Cut into 1-inch cubes and serve.
Other snack ideas
When your child wants something:
Juicy: Fruits
Crispy: Pumpkin seeds, carrot sticks, cucumber strips, toast, cereal mixed with nuts
For warmth: Soups, cider, or herbal tea
For thirst: Vegetable juices or fruit and yogurt shakes.
Foods that are found, hard, small, thick and sticky, smooth, or slippery should not be offered to children under 4 years of age because of the risk of choking. Examples of such foods include hot dogs, whole grapes, seeds, nuts, popcorn, large pieces of raw carrot and spoonfuls of peanut butter.
