Posts Tagged 'snacks'

Healthy Meals on the Go

Mason jar of yogurt, granola and fruit

This is my Breakfast in a Jar. It’s healthy, delicious and easy to customize.

It’s back to school time again! For some of you that also means back to sports, dance, gymnastics, or any other extracurricular hobby that keeps your family busy all week. Sometimes it seems as if those activities are scheduled right in the middle meal time and rarely in between. That usually doesn’t leave much time for cooking a nice, hot, healthy meal. Fast food and take-out are the most convenient but aren’t very healthy, and certainly not easy on the pocketbook. Of course you could grab a snack on the way out, and come home to a crock pot meal or a casserole that needs to go in the oven. But wouldn’t it be nice if there was another way to enjoy a quick, healthy, even potentially hot meal while on the go?

Our family is always on the go. I’m in school full time. My husband works seven days a week with hours that result in me parenting alone most days. My oldest son has tutoring twice a week, my daughter has ballet, and all three kids play soccer with practices and games two or three days a week. We won’t even mention the amount of the dreaded “H” word we have every day. I can tell you that eating out is very tempting! And though many restaurants offer a variety of healthy options, the cost can really add up.

A couple years back I decided that I had enough things to worry about and that dinner shouldn’t be one of them. As a student I usually don’t have time to sit and eat, so I took my own personal routine of making my meals portable and did the same for our children. I got creative and came up with some meals (I like to call them “meal hacks”) for any time of the day that are quick, easy, healthy and delicious! These options save time, clean up and money, and have the added benefit of being healthier for you and your active and growing kids!

Breakfast Choices

Mornings are always a time when we need food to-go. If your kids are anything like mine, they have no urgency at all, so having a nice breakfast would make us even later than if we just grabbed a cereal bar and headed out the door. Here are a couple of breakfast ideas.

  • Breakfast in a Jar. I have this almost every morning and it’s really easy to customize. The basic ingredients are:

o     Plain Greek yogurt. Greek yogurt is made differently than regular yogurt and packs about 15–20g of protein (compared to 9g in regular). Buying plain eliminates the unnecessarily added sugars from the flavorings.

o     Granola. Its extra fiber helps lower the bad (LDL) cholesterol, control blood sugar levels, provides a dose of healthy omega-3 fats, and includes vitamins like thiamin and folate, minerals, and antioxidants. It also keeps the kids feeling full longer and “regular” in the potty department. You can make your own homemade granola, but there are also some healthy options at your grocery store (just be sure to check the labels).

o     Fruit. Berries are another great way to pack in some additional vitamins and nutrients.

o     Honey. Adding a little drizzle sweetens things up a bit.

  • Breakfast Smoothies. For a quick breakfast, blend some fruit (e.g., bananas, strawberries) with Kefir (pronounced “KEE-fer”). Kefir is like yogurt, but more liquid and drinkable. It also contains more probiotics and is a great source of calcium, phosphorus, B vitamins and protein.

Lunch/Dinner Choices

  • Pizza dough pockets. These take some time to make, but you can stuff them with your choice of hot or cold filling, then wrap it up with some foil and you’re good to go! Start with either homemade or pre-made dough. (Making your own dough provides the added benefit of having fewer preservatives and you controlling the ingredients. Here’s a good recipe. Next, stuff the dough and make your own version of a Hot Pocket – pizza; or chicken, cheese, and broccoli; or mini stromboli.
  • Hot dog bun meals. I’ve used hot pulled pork/beef/chicken that was made in the crock pot the day before. Egg/tuna/chicken salad also works great in a bun if you want something cold.
  • Pitas. Some options include:

o     Hummus with veggies and feta

o     Deli meat and cheese

o      Salads of all types work great

  • Whole wheat taco shells or wraps.

o     Fill with scrambled eggs, cheese, and ham.

o     Make quesadillas

o     Turn them into sandwiches like BLTs

Container Options

  • Mason jars. You’ll notice my breakfasts are all in a Mason jar. That’s because it’s my favorite container for meal travel. The jars fit perfectly in a car’s cup holders and clean up is simple. All you need to do is bring a spoon (plastic or reusable) and you’re good to go! Just remember to bring the lids and rings to seal the jars up when you’re finished so nothing left over spills out. Those also keep the smell to a minimum; think hot car + yogurt = not the freshest of scents! You can also use mason jars for things like soup, chili, pasta…the possibilities are endless.
  • Edible food containers wrapped in a foil pouch. These (e.g., buns, wraps, etc.) are easy, quick are also pretty self explanatory. Try to stick with whole wheat and/or whole grain items so you get all the nutrients that are lacking in the ones made with refined grains. Whole grain versions provide more energy, along with fiber, iron, B vitamins, and antioxidants that aren’t found in fruits and vegetables. You can read more about whole grains and their benefits at the Whole Grains Council.

Final Thoughts

  • Eating a variety of foods daily is an easy way to ensure your family is getting all the nutrients they need. Try to incorporate a variety of healthy lean meats, dairy, and fresh produce.
  • Some of these items might take a little preparation, but be creative and adventurous! You might start off with just a ham and cheese, but then add in a slice of tomato or onion next time, or try Muenster instead of cheddar. Maybe you’ll get crazy and throw in some fresh avocado slices into that BLT!
  • It’s really important to let the kids have fun, too! Sometimes when children feel they have a little more control over what they eat, they’re more likely to eat it.

Has anyone else made some great to-go type meals? If so, please share! I’d love to hear what’s worked for you!

– Joohi Schrader is a nutrition and food science major at Wayne State University, a mother of three amazing children, and a certified Square Foot Gardening instructor. She’s also a Parenting Program volunteer.

Sources:

“Kefir Benefits: 12 Things to Know About This Yogurt-Type Food.” http://www.huffingtonpost.ca/2013/09/12/kefir-benefits_n_3914818.html

“Whole Grains 101.” The Whole Grains Council. http://wholegrainscouncil.org/whole-grains-101

Eat a Sweet Treat and Support Beaumont Children’s Hospital

Inside Beaumont 080513On Thursday, Aug. 8, metro Detroit will be hit with a rare summer blizzard.

More specifically, it will be a day of Dairy Queen® Blizzard® Treats to benefit area children. For the seventh year in a row, Dairy Queen’s Miracle Treat Day invites people to come out to area stores and enjoy an ice cream treat that will help raise funds for services and equipment for hospitalized children at Beaumont Children’s Hospital.

Participating Dairy Queens in Metro Detroit will donate proceeds from the sale of each Blizzard® Treat sold that day to the Children’s Miracle Network Hospitals and Southeast Michigan’s representative, Beaumont Children’s Hospital.

Whatever Blizzard you choose, you can do so knowing it helps local hospitalized children. For more information about Miracle Treat Day including participating locations in Metro Detroit, visit MiracleTreatDay.com or DairyQueen.com.

See you there on Thursday!

Age-Appropriate Organizing

cereal

My younger brothers and sister used to hoist themselves up on the counter to reach the cereal boxes, yet the knives were in a drawer at eye level. There are many things wrong with this picture, but what got to me was the bare feet on the counter. What stands out now is that the kids were scolded for this, by the same people who placed the cereal boxes out of reach.

Your organizing style is going to adjust based on your child’s age, physical abilities, personality, and most of all safety.

Take into consideration your child’s:

  • Age
  • Height
  • Strength
  • Likes and dislikes
  • Color interest
  • Ability to climb or to at least try
  • Stability (are they clumsy?)
  • Independence

snackcabinetAlso consider:

  • If a hazardous cleaner can be opened by a child, it should not be in your home
  • Installing a key lock on one closet or cupboard to store medicine and other small items that could cause harm (don’t forget the pet meds)
  • Sippy cups, snacks and coffee filters (for snacks) stored in the lower cupboards
  • Reviewing organizing strategy ever six months

Forty years ago, kitchens and bathrooms were pretty much organized the same. Today, there are many options. Kitchens can be organized the complete opposite to what they were then. You’ll be changing it up for the next 16 years so find ways to involve your children, when appropriate. Not only will you be enjoying time together, you’re also teaching your child a valuable skill that will last a lifetime.

—Kyle Micciche, Professional Organizer at Life Changes Organizing℠

Take a Cooking Class With Your Child

One way to get your child interested in healthy food is to take a cooking class with her. Specifically designed for children ages 6 and up to attend with a parent, or two, these Beaumont Cooking classes put the fun into meal selection and prep. And they’re free!

Hands-on cooking classes for children are led by a registered dietitian in our Demonstration Kitchen. One parent or guardian must accompany children.

When: Tuesdays

6:30 to 7:30 p.m.

Where: Weight Control Center
Beaumont Health Center
4949 Coolidge Highway
Royal Oak, MI 48073

June 5:  Delightful dinners for the entire family

August 7:  Super snacks

October 2:  Fun with fall fruits and vegetables

December 4:  Healthy holiday treats

Space is limited, and registration is required.

Sponsored by the Children’s Miracle Network.

Baking Bread with Kids

A rainy Friday morning with overripe bananas and kids running around the house led to the best vegan banana bread creation and kitchen memories for a long time coming. Both kids enjoyed mushing their bananas in their bowls and dumping in their dry ingredients. It was also a great lesson in math for my five year old who thrives on asking us math questions all day long. The bread turned out fantastic and the kids were so proud of their creation. I am looking forward to them cooking me breakfast in bed, when they get older! Continue reading ‘Baking Bread with Kids’

Celebrity Mom Post-Baby Bodies Detrimental to the Postpartum Adjustment of “Real” Women

Many women enjoy flipping through the pages of the various celebrity filled magazines to keep up on the latest Hollywood gossip. Unfortunately after giving birth, this once enjoyable, even relaxing activity evokes much stronger emotions.

It seems like everywhere you look now magazine covers are plastered with photos of the stars in bikinis and form fitting gowns just a few months or weeks post-delivery. A poll conducted by the popular website Babycenter.com reports that 31 percent of moms feel angry and 20 percent feel depressed about what the survey describes as “teeny and toned new celebrity moms” and the extra pressure the media puts on regular moms to look that way. Continue reading ‘Celebrity Mom Post-Baby Bodies Detrimental to the Postpartum Adjustment of “Real” Women’

The Great Pumpkin

Like Linus, I too, love the Great Pumpkin. By great pumpkin, I mean I like eating pumpkin in almost everything I eat from September until December. With Halloween around the corner, I thought I would share some secret family pumpkin recipes. Continue reading ‘The Great Pumpkin’


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