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LIFE
Stephanie Hill: Nutritious breakfasts, good-for-you snacks make great building blocks
It's that magical time again: the start of a new school year. This is frequently when "New Year's Resolutions" are made in my house, rather than the typical Jan. 1 time.
My husband and I are both teachers. Plus, we are the proud parents of a very active fourth-grader named Madelyn. This year, my "School Year Resolution" is to not only continue the practice of preparing healthy foods for myself and family; but also to try doing it without losing my head in the process due to the constant time-crunch of life today.
Part of my resolution is to make healthy and energizing breakfasts for my daughter, as well as having supplies on hand for her daily afternoon proclamation of "I'm starving. What can I have for a snack?"
By scouring magazines like Clean-Eating as well as all my old trusty cookbooks, plus a search through a few Internet sites, I have developed a game plan for this school year that I will share with you.
To begin, I have established a few nutritional goals for our family at each meal. First: Reduce the intake of high-fructose corn syrup and sugar. Second: Increase the intake of whole grains. Third: Increase our intake of protein for longer-lasting energy. Finally: Eat fruits and vegetables with every meal.
For each breakfast and snack, I want Maddie to have a serving of whole grain, a fruit or vegetable, a serving of protein and a little bit of healthy fat.
Breakfast, for example, might go like this: oats with blueberries and milk one morning; peanut butter and jelly on a tortilla, milk and a cup of fruit on another; and, a frozen waffle, a slice of bacon, a few strawberries with a glass of milk on day 3; then, repeat two of those breakfasts.
Afternoon snacks might rotate like this: turkey and cheese tortilla roll-up with applesauce one day; an energy bar with a glass of chocolate milk and 1/2 a banana on day 2; and on the third day, sliced apples, a glass of milk, four Triscuits with peanut butter, topped with a few chocolate chips; then repeat two of those.
One choice that is often repeated throughout the school week for both breakfast or as an after-school snack is oatmeal. I used to think the instant oats were just as healthy as traditional rolled oats. Boy, was I wrong when I began to look not only at the contents, but also the nutritional break-down. Instant oats are often loaded with sugar and salt. Plus, they have less fiber and other nutrients.
Oatmeal really fills my daughter up. She says she doesn't get hungry when she eats oats in the morning, like she does with a bowl of cereal. Plus, oats are like pizza; there are countless combinations. And they can be baked into nutritional cookies and bars.
Here are some other suggestions to keep on-hand for quick, grab-and-go breakfasts and snacks:
l Whole-grain tortillas (fill with peanut butter and jelly, peanut butter and banana or lean lunch meat with cheese.
l No-sugar added whole wheat bread
l Graham crackers
l Clif Kid Z Bars (organic energy bars) and Kashi TLC granola bars.
l Nature's Path toaster pastry
l Kashi frozen waffles
l Cheerios and Life cereals
l Low-fat microwave popcorn
Here are some protein sources to keep on hand:
l Yogurt (low-sugar, high-protein varieties)
l Peanut butter
l Eggs
l Low-fat and string cheeses
l Low-fat turkey or ham
l Reduced-fat bacon
l Low-fat milk
l Low-fat cottage cheese
l Nuts and seeds
Finally, learn what fruits and vegetables your child will eat and keep them on-hand. I keep strawberries, blackberries and blueberries in the freezer for Maddie. She will also eat applesauce and mandarin orange cups. Apples, peaches, watermelon and bananas are also fresh fruit items I can get her to eat. Veggies are a little tricky in our house. Veggie dip and hummus make them more palatable. I tend to save veggies for dinner and find creative ways to hide them in our evening meals, rather than attempt to get Maddie to eat them as a snack.
We also limit soda and juices to one per day, and instead offer milk and water. Can't get your child to drink white milk? Add sugar-free chocolate, strawberry or vanilla flavoring to it.
I hope you will join me this year in making a "School Year's Resolution" to start your child's day with a healthy, nutritious and energizing breakfast. This will boost their brain's ability to focus and learn during their school day. Then, follow-up with a nourishing and wholesome after-school snack.
I think your investment will pay off in dividends by having a healthier and more balanced child. Have a great school year!
STICK-TO-YOUR-RIBS OATMEAL AND CREATIVE STIR-INS
Per serving add the following to a stove-top pan:
1/2 cup old fashioned oats
1 cup water (or milk)
1 tablespoon wheat germ (optional)
1 tablespoon flax seeds (optional)
1 package Splenda or 1 tablespoon sugar
1/2 teaspoon cinnamon (optional)
1/4 teaspoon vanilla (optional)
Bring all ingredients to boil. Reduce heat to medium and cook for 5 minutes, stirring occasionally. Add any desired fruit. Then cover, reduce temperature to low and allow to sit for 5-10 minutes. Serve with milk or yogurt and any other additions you want.
Suggestions:
l Banana Bread Oatmeal: Prepare oatmeal as above, then stir in 1/2 to 1 whole sliced banana, 2 tablespoons chopped walnuts and 1/2 cup milk or vanilla yogurt.
l Apple Muffin Oatmeal: Prepare oatmeal as above; however, add 1/2 to 1 whole apple; or even 1/2 cup applesauce during medium-heat cooking phase. Once cooked, stir in 2 tablespoons raisins, 2 tablespoons chopped walnuts and 1/2 cup milk or vanilla yogurt.
l Berry Good Oatmeal: Prepare oatmeal as above; however, add 1/2 cup frozen berries (strawberries, blackberries or blueberries) to cooking phase. Once cooked, stir in 1/2 cup yogurt or 1/2 cup milk.
l Banana Split Oatmeal: Prepare oatmeal as above. Then, stir in 1/2 to 1 whole sliced banana, and 1/2 cup strawberry yogurt or strawberry milk. Top with chopped walnuts, a dollop of whipped cream and a cherry on top.
l Peanut Smoothie Oatmeal: Prepare oatmeal as above. Stir in 1-2 tablespoons natural peanut butter and 1/2 cup milk.
GRANOLA COOKIE BARS
1/2 cup canola oil or softened butter
1/2 cup sugar or Splenda
1/2 cup brown sugar or Splenda brown sugar blend
1 egg or egg substitute
3/4 teaspoon vanilla extract
3 tablespoons water
2 cups old-fashioned oats (not quick-cook type)
2/3 whole wheat flour (or white)
1/4 teaspoon sea salt (regular table salt is fine too)
1/2 teaspoon baking soda
2/3 cup raisins or semi-sweet chocolate chips, or 1/3 cup of each
1 teaspoon cinnamon
Preheat oven to 350 degrees. Spray a square 8x8x2 pan with nonstick cooking spray. In bowl, mix oil (or butter) with sugars. Add egg, vanilla and water; mix well. Add in oats, flour, salt, baking soda, raisins (or chocolate chips) and cinnamon. Mix until just blended to retain the texture of oats. Press dough into pan. Bake about 25-30 minutes or until light brown. Cut into bars while still warm.
Drop cookie variation: Drop dough by spoonfuls onto prepared baking sheet. Bake 10-15 minutes or until bottoms are lightly browned. Allow to cool on cookie sheet 2 minutes before removing to cooling rack.
BREAKFAST BANANA SPLITS (FROM CLEAN-EATING MAGAZINE)
2 large, moderately ripe bananas
1/2 cup low-fat, no-sugar-added vanilla (or plain) yogurt
1/2 cup low-fat granola
4 teaspoons Cool Whip or Light Redi-whip
4 cherries
Slice each banana lengthwise. Dredge half a banana in yogurt, and then roll in yogurt until well-coated.
Place on dish, top with a dollop of Cool Whip and garnish with a cherry. Repeat with remaining banana halves. Serves 4.
TORTILLA WRAPS
Fill a flat tortilla with one of following combinations:
2 tablespoons peanut butter and 1 tablespoon jam, jelly or honey
2 ounces lean turkey or ham and 1 slice 2% milk cheese
2 ounces tuna, chicken or seafood salad
2 tablespoons refried beans and 1/4 cup shredded 2% milk cheddar cheese
2 tablespoons flavored hummus and 3 sliced grape tomatoes
1/4 cup cottage cheese with 1/4 cup applesauce
Roll filled tortilla. Place rolled tortilla with top wrap facing down on cutting board or plate. Slice into four to five rolls and serve.
Stephanie Hill is a kindergarten teacher at Burlington Elementary School and a freelance writer. She is a native of Lawrence County. E-mail comments to hill992@ zoominternet.net.
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