School is back in swing, and at Today Integrative Health and Wellness, we know how crazy this time can be. It is tempting to reach to convenient packaged and processed foods for your kids, but these foods are often low in nutrients and high in sugar. Kids are rapidly growing and developing and therefore snacks and packed lunches need to have the right balance of protein, fat, and complex carbohydrates. Good fuel will keep them going healthily and happily all day long.
Snacks. A good guideline for snacks is to try to match a source of carbohydrates (think: veggies, fruit, or whole grains) with a good source of protein or fat (like nuts, seeds, avocado, or meat). Here are some ideas to get you started!
• rice cakes with nut butter and raisins
• veggies and hummus or other dip
• apple or celery with cheese cubes
• sliced turkey with cucumber slices
• Crispy Baked Chick Peas (recipe below)
• hard-boiled egg and whole grain crackers
Lunches. Packed lunches can be hard, especially with picky eaters, but it’s important to try to balance the protein, carbohydrates, and fat with each meal. It’s easy to get stuck into the sandwich rut for lunches, but don’t forget the convenience of packing dinner leftovers for the next day! Wraps are also a great way of packing in all of your kid’s favorite ingredients.
• whole grain wrap with egg/tuna/chicken salad and lettuce and cucumber
• Easy Slow Cooker Shredded Chicken quesadilla with cheese, black beans, and peppers (recipe below)
• sliced turkey and avocado wrap
• black bean chili with cornbread
Time-Saving Food Preparation Tips. Food prep is time consuming, but with a little smart planning, you can minimize your time in the kitchen! Try setting aside a few hours one day per week to do most of your food preparation. This frees up your week night evenings and minimizes frantically rushing around on school mornings.
On your food prep days, incorporate some of these time-saving tips:
• Buy pre-cut veggies such as carrots, celery, and broccoli or chop all your veggies and fruits on prep day. Store veggies and fruits and your favorite dips in single-size snack bags and containers. A splash of lemon prevents apples from turning brown! Try our Healthy “Cookie Dough” Dip (recipe below).
• Portion out other snacks such as nuts, trail mix, rice cakes, or Crispy Baked Chick Peas (see recipe below) into enough single-size containers for the week.
• Make friends with your slow cooker! Slow cooker meals are a great way to make large quantities of food with little prep time. See Easy Slow Cooker Shredded Chicken recipe below. Portion out meals into individual containers.
• Hard-boil a dozen or more eggs. These can be used for egg salad sandwiches, sliced on a salad, or on their own for a protein-packed snack.
Prep everything and anything and be creative! Make enough rice or quinoa for the week. Mix up a big batch up chicken, egg, or tuna salad to quickly slap on bread for lunches. Assemble quesadillas to pop in the microwave when needed. Bake enough chicken tenders for the week.
Involve your kids when possible to get them excited about their meals and start teaching them about nutritious food.
Your naturopathic doctor at Today can give you more guidance and ideas if you need it – all you have to do is ask us!
Crispy Baked Chickpeas
Chickpeas are packed with protein and fiber to keep your kiddos’ energy stable throughout the day. These baked chickpeas are easy and delicious!
2 15oz cans of chickpeas, drained, rinsed and patted dry
2 tbsp coconut oil, melted
2 tsp cinnamon
1 tbsp brown sugar
½ tsp salt
Preheat oven to 450F. Place chickpeas on a baking sheet lined with parchment paper. Bake 30 minutes or until crisp. Remove from oven, transfer to large bowl, and toss with remaining ingredients. Enjoy hot from the oven or allow to cool completely before packing into an airtight container.
Healthy “Cookie Dough” Dip
This dip is so delicious (and nutritious!) kids won’t know what hit them! Try with sliced apples, bananas, or smeared on brown rice cakes.
1 15oz can white beans or chickpeas, drained and rinsed well
1/8 tsp salt
2 tsp vanilla extract
¼ cup nut butter of your choice (peanut, almond, cashew, sunflower seed)
¼ cup maple syrup
1/3 cup chocolate chips, optional
3 tbsp ground flaxseed
milk (dairy alternatives are fine)
Add all ingredients except chocolate chips and milk to food processor. Process on high spend until smooth and creamy. Add milk as needed to thin dip. Once desired consistency has been achieved, add chocolate chips and pulse briefly until mixed. Store in airtight container in the fridge for up to one week.
Note: Nut butter may be eliminated for children with allergies. Substitute an equal amount of milk of your choice.
Easy Slow Cooker Shredded Chicken
Shredded chicken is one of the most versatile ingredients to have in your fridge. It can quickly be transformed into cheesy chicken quesadillas, chicken salad wraps, chicken and quinoa soup, or use it to add a protein punch to your salads. You can tailor this recipe to your family’s tastes by simply adding different seasonings.
6 boneless skinless chicken breasts
2 cups low sodium chicken stock
salt and pepper to taste
For Mexican-style shredded chicken: Add 3 tbsp chili powder, 1 tbsp garlic powder, 1 tbsp ground cumin, 1tbsp ground coriander, and a pinch of cayenne pepper.
For Asian-style shredded chicken: Add 4 gloves crushed garlic and 3T grated ginger root. Optional: omit salt and add a splash of soy sauce.
Place chicken breasts into slow cooker. Pour chicken stock over top and sprinkle with salt and pepper. If using seasonings, mix them into the chicken stock before adding to pot. Cook on high for 4 hours or low for 8 hours. After cooking, carefully remove chicken breasts and place on a cutting board. Using 2 forks, shred chicken. Store in a sealed container in the fridge for up to one week.
