Friday, Aug. 15, 2008

Snacks, meals for back to school

While I have been known, under extreme, extenuating circumstances, to bribe four little ones to go to bed without complaints with the promise of snow cones for breakfast the next morning, I generally try to provide healthy meals and snacks (or at least not the worst snack choices) when my grandchildren are visiting. With school just around the corner, I know many mothers (and grandmothers) are thinking about nutritious food for their precious ones, snacks and meals that will fuel their growing bodies for all the energy that they need as they head back to the classroom.

However, I recently noticed an article in Time magazine exposing some popular snack foods that you might want to think twice about. For example, Pepperidge Farm Goldfish Crackers have 250 mg sodium per serving. The article suggests graham crackers as a healthier alternative. One serving of Sunny Delight has almost as much sugar as a 12-ounce can of Sprite. Furthermore, while I was not so naïve as to think that Betty Crocker’s Fruit by the Foot didn’t contain sugar (48 percent of its weight to be exact), I was under the impression all granola bars were a healthy choice. Not necessarily so according to Time; Kudo’s Chocolate Chip Granola Bars are loaded with sugar.

As you buy prepared snacks for lunch boxes or after school treats, learn to read the labels. I’ll be in the grocery aisle reading them with you from now on! I hope you will also try some of these easy and healthy recipes as another school year begins. When spending time preparing food with your children, include lessons about healthy eating choices. Keep the conversation positive and focus on creating a fun atmosphere that naturally encourages the whole family to participate. Enjoy!

Pita Chicken Sandwiches (from Family Fun Magazine)

4 skinless and boneless chicken breasts

1 medium onion, sliced thin

1 teaspoon salt

½ teaspoon pepper

1 tablespoon wine vinegar

1 ½ teaspoon chopped chives

½ cup nonfat plain yogurt

1 small cucumber, shredded

4 pitas

In a nonstick frying pan, heat olive oil. Add chicken and cook about six minutes. Turn chicken, add onion, and cook about six minutes more or until onion is clear and chicken is tender. Remove from heat. Cut chicken into thin slices across the grain and place in bowl. Add sautéed onion; sprinkle with salt and pepper, mixing carefully. Add vinegar and chives; mix well. In small bowl, mix together yogurt and cucumber.

Split the pitas, making pockets. In each pita, spread 2 tablespoons yogurt-cucumber sauce. Then place 1/4 of the chicken mixture into the pocket; close the pockets, wrap in plastic wrap and chill in refrigerator for at least two hours. Repeat for remaining sandwiches. Cut in half to serve. Makes 8 servings.

Teddy Bear Fruit

Tear open a little bag of Teddy Grahams, spoon in a small amount of low-fat yogurt, and add fruit on top. This is a great way to add fruit and dairy to your child’s diet.

Breakfast Pizza (from Better Homes and Gardens)

(At our house, we sometimes like to break the mold and have "breakfast for dinner" on Sunday nights. This is an excellent choice for just such an occasion. Refrigerate the leftover slices and reheat in the microwave the next day for a quick Monday morning breakfast. They make great "meals to go.")

4 ounces plain or peppered bacon, finely chopped

½ cup chopped green sweet pepper

¼ cup sliced green onion

1 12-inch prebaked pizza crust

1 8-ounce tub cream cheese spread*

2 eggs

1 cup cubed cooked ham

1 cup shredded cheddar cheese

In a 10-inch skillet cook bacon over medium-low heat until crisp. Using a slotted spoon, remove bacon from skillet and drain on paper towels. Drain skillet, reserving about 1 tablespoon drippings in skillet. Add sweet pepper and green onion to reserved drippings; cook until tender. Drain and set aside.

Preheat oven to 400 degrees. Place pizza crust on a large baking sheet; set aside. In a small bowl beat cream cheese spread with an electric mixer just until smooth. Add eggs, one at a time, beating until combined. Spread cream cheese mixture over pizza crust. Sprinkle with bacon, sweet pepper and green onion. Top with ham.

Bake, uncovered, in the preheated oven for 15 to 20 minutes or until cream cheese layer is set. Sprinkle with cheddar cheese. Bake for three to four minutes more or until cheese melts. To serve, use a pizza cutter to cut into wedges. Makes 6 to 8 servings.

*Note: If desired, use an herb-flavored cream cheese spread.

Tip: For quicker preparation, used cooked bacon pieces and cook sweet pepper and green onion in 1 tablespoon olive oil.

Shrimp Breakfast Pizza: Prepare as above, except omit bacon. Substitute red sweet pepper for green sweet pepper. Cook sweet pepper and green onion in 1 tablespoon olive oil. Substitute 1 cup coarsely chopped cooked shrimp, or two 4-ounce cans small shrimp, drained, for the ham. Substitute shredded Mexican-blend cheese for the cheddar cheese. (Or if desired, substitute one 6-ounce can crab meat, drained, flaked, and cartilage removed, for the shrimp.)

Mushroom-Artichoke Breakfast Pizza: Prepare as above, except omit bacon, sweet pepper and green onion. In a 10-inch skillet cook and stir 2 cups fresh mushrooms, sliced, in 1 tablespoon olive oil over medium-high heat until golden. Substitute cooked mushrooms for the ham and add 1/2 cup marinated artichoke hearts, drained and coarsely chopped, and 1/2 cup slivered roasted red sweet pepper. Substitute shredded Italian-blend cheese for the cheddar cheese.

Blueberry Sandwich (from Parents.com)

Spread two slices of whole wheat bread with whipped cream. Fill one side of the "sandwich" with blueberries and top with the second slice of bread. (Yummy!) Or try blueberry cream cheese and fill with strawberries!

— Suzi and her husband, Tim, live in Mansfield. Their grandson, Brandon, attends J.L. Boren Elementary.