Brought to you by Your Jewel-Osco Dietitian: Kim Kirchherr, MS, RD, LDN, CDE
Back to School means back to routine! Help kids eat better by stocking the kitchen with kid- friendly, balanced choices that work great for lunches as well as quick and healthy after school snacks that they can help make. Making balanced choices is a snap when you keep foods from every food group on hand (whole grains, fruits, vegetables, low fat dairy, and lean proteins). Visit mypyramid.gov for more inspiration on great choices for the whole family from every group and check out the meal planner option, too.
Keep things easy and plan snacks with two out of five food groups for balance and a "kid friendly" way to remember how to build a better snack. If kids are in after school activities and sports, then there might be the need to serve a smaller dinner later so those the evening so those after school snacks take on more importance! Help kids do well in school and on the field by serving up healthful choices to meet nutrient needs all day long.
Start with breakfast. Studies have shown that eating breakfast can help improve concentration, reduce trips to the school nurse, improve test scores, and aid with weight management. Sometimes, offbeat menu selections can make breakfast more appealing! Try serving a sandwich or last night's leftovers for a morning change of pace. Breakfast is also an important meal to help get in essential nutrients, especially if school lunch isn't served until after noon at school. Get kids in the groove before that first day by waking them up and getting them in that routine before school starts, making that transition easier for everyone.
Stay organized with a shopping list. Make a list of items that will work overtime for snacks, lunches, and dinners for easy creation of healthy menus. Having a family shopping list for ideas is a great way to start conversation and stimulate new ideas to spice up the menu. Organize your pantry by storing items by food group or meal ingredients. For example, stash grain items (pasta, crackers, and rice) next to each other for easy selection. Or, if the meal idea sounds better, store jarred marinara next to the whole grain pasta for a grab and go meal idea-add some frozen veggies for a quick pasta primavera!
Keep it simple. In addition to stocking foods from all food groups, keep the kitchen in working order with meal preparation essentials. For lunches that will be stashed in lockers, use insulated lunch bags, reusable ice packs, and tightly sealed containers to transport all kinds of kid friendly lunches. In addition to keeping sandwiches from getting smashed in transit, those reusable containers also help cut costs in the long run too! Additionally, pack important extras like hand sanitizer for active days when hand washing is still important but water and soap may not be available.
Snack attack.
Planned snacks help meet nutrient needs necessary for proper growth and development. They also help kids make better choices when they are hungry after school. Keep it fun by including items like chocolate 1% milk and veggies offered with a light ranch dip, or even a peanut butter and jelly sandwich (or half a sandwich and a piece of fruit) and a cool glass of milk.
Check out the recipes below for inspiration!
RECIPES
Banana Walnut Muffins
Prep time: 10 Minutes
Ready In: 14-16 Minutes
Servings: 12 muffins
Ingredients:
USE ORGANIC PRODUCTS WHENEVER POSSIBLE.
1/4 cup wild harvest™ organic applesauce
1/4 cup firmly packed wild harvest™ organic brown sugar
2 tablespoons extra light olive oil
1 wild harvest™ organic large brown egg
1/2cup low fat buttermilk
1 cup mashed bananas
1 cup wild harvest™ organic whole wheat flour
1 teaspoon baking powder
1/2 teaspoon freshly ground wild harvest™ natural sea salt
1/4 teaspoon baking soda
1 cup wild harvest™ organic banana walnut granola
Directions:
1. In large mixing bowl, combine applesauce, brown sugar and olive oil. Mix with electric mixer until well combined.
2. Add egg, buttermilk and banana; continue mixing until combined.
3. Slowly mix in flour, baking powder, salt and soda until just combined. Stir in granola. Divide among 12 greased or lined muffin cups.
4. Bake in a preheated 400°F oven 14-16 minutes or until golden brown and knife inserted in the center comes out clean. Remove from pan to cool.
Nutritional Information:
Serving size: 1 muffin
Amount Per Serving
Calories: 130
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 20mg
Sodium: 190mg
Carbohydrates: 20g
Dietary Fiber: 2g
Copyright © 2008, SUPERVALU, Inc. All rights reserved.
Turkey Tortilla Roll-Ups
Prep time: 15 Minutes
Cook Time: n/a
Servings: 4
Ingredients:
2 ounces Jewel™ neufchatel cream cheese, softened
1/4 cup Jewel™ plain nonfat yogurt
1/4 teaspoon dried dill weed
1/4 teaspoon Jewel™ garlic powder
4 medium size multi-grain tortillas
1 (9 ounce) package Jewel™ deli indulgence shaved oven roasted turkey
1/2 cup shredded lettuce
1/2 cup chopped tomatoes
Directions:
1. In medium bowl, combine cream cheese, yogurt, dill and garlic powder. Mix with an electric mixer until well combined and smooth.
2. Spread cheese over tortillas. Top with turkey slices, shredded lettuce and tomatoes.
3. Roll up and slice in half or into 2-inch slices.
Nutritional Information:
Serving size: 1/4 of recipe
Amount Per Serving
Calories: 205
Total Fat: 7g
Saturated Fat: 3g
Cholesterol: 40mg
Sodium: 1030mg
Carbohydrates: 20g
Dietary Fiber: 4g
Copyright © 2008, SUPERVALU, Inc. All rights reserved.
Energy Bars
Prep time: 30 minutes
Cook Time: 5-7 minutes
Servings: 24 bars
Note: Wrap individually and freeze for easy storage.
Ingredients:
3/4 cup whole natural almonds
1/2 cup Jewel™ dry roasted sunflower kernels
1/2 cup chopped dates
1/2 cup dried apricots
1/2 cup dried cranberries
1/2 cup Jewel™ semi-sweet chocolate chips
7 cups Jewel™ crispy rice cereal
1 cup Jewel™ old fashioned rolled oats
1 (12 ounce) bottle Jewel™ honey
1 1/2 cups Jewel™ creamy peanut butter
1 cup Jewel™ granulated sugar
1 cup Jewel™ dry milk
1 1/2 teaspoons Jewel™ vanilla extract
Directions:
1. Combine almonds, sunflower kernels, dates, apricots, cranberries and chocolate chips in a food processor; pulse until finely chopped but not pasty. Transfer to a large mixing bowl.
2. Add crispy rice cereal and oats mixing until well combined; set aside.
3. In a medium saucepan over low heat, combine honey, peanut butter and sugar; stir until well combined and bubbly (about 5-7 minutes). Remove from heat and stir in dry milk and vanilla (mixture will be thick).
4. Pour over cereal mixture and stir with a large wooden spoon. If needed, use your hands to knead like dough to incorporate cereal mixture. Press mixture on to a 15x10-inch jelly-roll pan that has been sprayed with Jewel™ no-stick cooking spray.
5. Allow to cool slightly; cut into bars and allow to cool completely before removing from pan. Refrigerate in an airtight container.
Nutritional Information:
Serving size: 1 bar
Amount Per Serving
Calories: 300
Total Fat: 12g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 190mg
Carbohydrates: 43g
Dietary Fiber: 2g
Copyright © 2008, SUPERVALU, Inc. All rights reserved.
Chicken & Black Bean Enchiladas
Prep time: 15 minutes
Cook Time: 20-25 minutes
Servings: 4-6 servings
Ingredients:
2 cups cooked and torn boneless, skiness chicken breasts
1 (15 ounce) can black beans, rinsed, drained
1 (15 ounce) can whole kernel corn, drained
1 (15 ounce) can diced tomatoes, drained
1 1/2 (15 ounce) cans Carlita™ enchilada sauce, divided
3 teaspoons ground cumin, divided
6-8 (8-inch) Carlita™ flour tortillas
1 (8 ounce) package shreeded Mexican style four-cheese blend, divided
1/4 cup sliced green onions
- sour cream, optional
Note: Add 1 (4 ounce) can Carlita™ diced green chiles or Carlita™ diced jalapeños to give these enchiladas a kick.
Directions:
In large bowl, combine torn chicken, beans, corn, tomatoes, 3/4 cup enchilada sauce and 2 teaspoons cumin. Place an equal portion of chicken mixture on tortillas. Divide 1 1/2 cups cheese equally among tortillas, sprinkling over chicken mixture. Roll-up tortillas and place in a 9x13-inch baking dish that has been sprayed with no stick cooking spray. In small bowl, combine remaining enchilada sauce and cumin; pour over tops of enchiladas. Sprinkle with remaining cheese and green onions. Bake in a preheated 375°F oven 20-25 mintues or until heated through. Serve with sour cream, if desired.
Copyright © 2008, SUPERVALU, Inc. All rights reserved.
For more delicious ideas, visit jewelosco.com and click on recipes and planning.
