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Feeding the After-School Animals

October 23, 2012 by admin

By Brenda Winter Hansen

I don’t know about your kids, but I have a sneaking suspicion they have a lot in common with mine when it comes to blood sugar levels at about 3:30 in the afternoon. Watch out for flying shoes, backpacks, and the occasional off-color insult! It takes more than music to tame this kind of beast, only a snack in time saves the stressed-out mind. Not kidding.

You’re not alone in the temptation to buy a box of high fructose corn syrup “fruit snacks” or grab somefriedthing at the local deli, but with a little prep, you can have cheaper and more nutritious nosh available for those growing brains you love so much. With that in mind, I’m sharing a few ideas and recipes that can make the school-to-activity transition smoother and buy some time until dinner to boot. But first, make sure you have fresh fruit on hand and ready to eat. Then, add in these more substantial choices:

For the dippers I suggest hummus. Seriously. I know you can buy this stuff at the store, but I have yet to find one that actually tastes as good as the homemade hummus that I make in about 15 minutes. Besides being low-fat & high-protein, it’s great for dipping an array of raw veggies and crackers.

PERFECT HUMMUS

1-2 garlic cloves

1 can of chickpeas (or 2 c. cooked from scratch)

2-3 T. of tahini

zest from half a lemon

juice from 1 lemon

2-3 T. virgin olive oil

1 t. salt, or to taste

If you have a food processor: turn it on and add everything while it’s running. Scrape down the sides and add a little water if needed. That’s it! If you have a blender: add everything before you turn it on! If you have neither: mince or mini-grate the garlic and mash the chickpeas. Mash and mix everything until you have a fairly consistent  texture. If you want it to look fancy, dust it with paprika, drizzle with olive oil, and sprinkle with chopped parsley. Voilà!

For the sweet tooth try these homemade granola bars. They are easy to whip together in the evening during homework time, or even around bedtime. My kids love these in their lunches too. Feel free to experiment with the ingredients; it’s a pretty flexible recipe.

NUTTY OAT BARS: Preheat oven to 325F Bake for 25-30min

3 C. rolled oats

1 C. chopped nuts

1 C. cranberries or other chopped, dried fruit

1 C. chocolate chips

½ C. brown rice syrup (or honey/maple syrup/brown sugar)

½ C. cooking oil

1 egg (if you leave this out, use a little more syrup and oil)

In a large mixing bowl, combine the first four ingredients.  In a smaller bowl, mix the syrup, oil, and egg then add this to the dry ingredients. Mixture shouldn’t be too wet or too dry. Spread and pat down in a foil or parchment-lined well-greased cookie sheet with a rim and bake for 25-30 or until golden brown on top. Less time = chewy bars, more time = crunchy bars. Know your animals and their tastes! While the granola is still warm, use a knife to score the mass into bar-sized portions. When cool, finish cutting and use parchment or plastic to wrap individually or place in an air-tight container. *BONUS sneaky additions: a couple scoops of protein powder, ground flax seeds, or flax oil. My kids are picky, and I’ve never had any complaints.

For the adventurous youngster or an active adolescent who’s gotten past some pickiness and is beginning to eat you out of house and home, I present a delicious salad that is refreshing after school or in their lunch. Crunchy, light, and yet loaded with protein, it’s also a great side dish for any potluck. It takes a little more time because of chopping veggies and cooking spelt, but it’s worth it and good to make on a Sunday evening as it tastes better the next day and lasts for several days in the fridge. Again, the veggies and herbs are pretty flexible. Use favorites!

YUMMY CRUNCH SALAD

1 C. raw spelt, boiled for 1 hour, drained & rinsed

1 can chickpeas, drained

1 clove garlic, minced

½ cucumber, peeled & diced

2-3 stalks celery, sliced

1 pepper, any color, diced

2 carrots, peeled & diced

3 green onions, sliced

¼ C. red onion, minced (optional)

¼ C. parsley, minced

1 T. basil, minced

1 t. dill

juice of 1 lemon

2-3 T. cider vinegar

¼-½ C. mayonnaise, according to taste.

While the spelt is boiling away, prep all the veggies and mix them together in a big bowl with the herbs and dressing. Add the drained, rinsed, and cooled spelt to the rest and mix thoroughly.

For those who like it hot, I’ve recommend a mini-pizza that is super easy to make ahead and freeze. These are great to have on hand and a snap to microwave, bake, or throw in a toaster oven. It’s well worth making sure you have a well-loved red sauce on hand. Customizing to your child’s tastes is encouraged.

MINI PIZZA LOVE

1 package of English muffins, split

pasta sauce

grated cheese (mozzarella & cheddar are the standards, vegan subs work fine)

toppings

This is so simple, you may want to have your child help assemble these and use it as a math opportunity too! Spread sauce on each half of muffin and sprinkle with a little mozzarella. Pick your toppings, but be careful not to overload. Favorites: pepperoni (veggie & turkey are great alternatives), Italian sausage (or look for a veggie substitute near you), black olives, and peppers. If your kid just wants cheese, go with it. At least they’re eating the pizza and not you! When the muffin halves are all topped, sprinkle a little more cheese on each, then individually wrap in plastic and freeze. Good for a month. Bake at 425F for 10-12 minutes or microwave for 1 minute then add 30 seconds at a time if needed.

You may already feel as if you have no time, but if you manage to squeeze any of these into your schedule, it will save you time, money, and nutritional worry. Just remember to have snacks close by when your young beast is released!


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