After school snacks: Nutritious solutions

January 29, 2008 5:26:08 PM PST
Healthy after school snacks that your kids can make.

Have your kids reach for something healthy to make for their after school snacks. This can cut down on expensive fruit snacks and be fun for them to make on their own, with a little supervision, of course.

Grocery list of things you need in the home:

  • Fresh fruit in season; apples, pears, plums, peaches, apricots, mangoes, papaya, grapes, berries, etc.
  • Dried fruits; apricots, raisins, plums, cranberries, etc.
  • Raw vegetables in season: carrots, celery, cucumbers, broccoli, cauliflower, peppers, zucchini, etc.
  • Cheese and bread or crackers
  • yogurt
  • nuts

    Snacks to prepare

  • Dips and dressings
  • Mixed cheeses with herbs
  • Smoothies or frosties
  • Homemade pita chips
  • Bean snacks
  • Whole wheat quesadillas
  • Pita chips

    Recipes:

    Middle Eastern Yogurt dip

      Ingredients:
      Plain yogurt
      Scant mayonnaise
      Dry mint
      Apple cider Vinegar
      Salt

      The dip should be smooth and creamy when finished. Serve with raw vegetables in season.

    Berries with Ricotta
      Ingredients:
      Fresh berries
      Ricotta
      1 Lemon
      2 Tbsp raw sugar

      Fruit will be served with ricotta and sugared lemon zest. This is also wonderful over fresh peaches or other stone fruit in summer.

    Bruschetta - Demo Recipe
    Serves 4

      Ingredients:
      12 slices of baguette or 8 slices of country style bread (day old ok)
      2-3 cloves garlic
      2-3 Tbsp olive oil

      Method:
      Slice bread into 1/2 inch slices.
      Grill or toast both sides of bread slices
      Rub one side of each toast with a clove of garlic
      Drizzle olive oil over toast and serve.
      Optional-top with tomatoes, grilled vegetables and herbs.

      Demo Topping

        ¼ Cup steamed Swiss chard, chopped
        1 slice Proscuitto or ham, sliced into 12 pieces
        2 cloves garlic
        2 Tbsp olive oil
        2 Tbsp parmesan cheese, grated

      Combine Swiss chard, garlic and olive oil. Spread 1 tsp Swiss chard mixture onto each piece of toast. Add a piece of ham and sprinkle with cheese.

      Other topping suggestions:
      A bit of leftover grilled or sautéed vegetables combined with cheese or herbs make excellent bruschetta toppings.

      Sautéed sliced or chopped mushrooms with thyme
      Fresh tomatoes, diced
      Broccoli with chopped olives and toasted pine nuts
      Prosciutto with greens or asparagus
      Cannelli beans with tomatoes
      Use your imaginations

    Oranges and Kiwi with Yogurt citrus sauce

      Ingredients:
      Orange, peeled and sliced
      Kiwi, peeled & sliced
      yogurt or Greek style yogurt honey
      lemon juice
      orange juice
      fresh mint

    Info about Laurie Zerga:
    Laurie Zerga is a mother of two teens and has an extensive business background as a former officer of a fortune-500 company. The programs combine nutrition, the science of food safety, cooking instruction, table etiquette and tours of food businesses. Her primary clients are organizations that support youth and families as she develops and implements life skill programs. She has worked with public schools, such as San Francisco Unified School District as well as private schools and non-profit organizations such as Boys and Girls Clubs in the Bay Area. She was recently been featured in the May issue of Costco Connection, quoted in the cover article "Mom, Inc." as one of six entrepreneurs. She's also been a guest of "Healthy, Wealthy, WOW" on Grapevine Radio.

    Laurie Zerga's Web site: www.lauriesculinarycamp.com


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