The 5 Best After School Snacks for Kids – Recommendations and Recipes from Naturopath Dr. Melody Hart, ND, PhD.

(via Press Release) While you are back to school shopping for supplies and clothes, don’t forget to stock your pantry with lots of healthy after school snacks. Many kids jump off the school bus and head straight for the sugary snacks packed with calories and fat. It’s important to remember kids get about 1/3rd of their daily calories from after-school snacks so making sure they receive the nutrients they need to support proper growth and health is essential.   
 
ChicagoHealers.com Practitioner Naturopath Dr. Melody Hart, N.D, helps parents transforms the following five snacks items into tasty after-school treats your kids will love.
  

1.      Fruit- Natural, good for you and sweet, this snack choice is popular among kids and parents. Dr. Hart says to aim for about 1.5 cups of fruit per day [source: KidsHealth.org].

Snack Hints:  
·If you want to make fruit even more appetizing, try dipping it in low-fat , plain yogurt.

·Freeze freshly washed grapes for a cool snack on a hot day.

·Try dried fruit. Dr. Hart says if the label doesn’t list any additional ingredients to the fruit, such as sugar, much of the nutritional value remains the same (but with a higher caloric density).

2.      Smoothies- Even the pickiest kids won’t turn down fruit smoothies, which are naturally sweet.  They can also be an excellent way to sneak nutrition into their diet. Dr. Hart says to beware of store-bought smoothies, because they are usually full of added sugar. These can contain as many calories as a full meal (for a toddler). [source: Bohn].

Snack Hints:  
·Smoothies can be made at home using fresh fruit such as bananas and strawberries, plain yogurt, and low-fat milk and thus becomes a healthy source of calcium and protein.

·If your child doesn’t get enough fiber or protein in his or her diet, add powder as supplements to the smoothie.

3.      Cereal- Cereal is a great source of fiber, which fills up tummies, helps with digestion and lowers cholesterol. However many kid-favorite cereals contain a lot of sugar. When Consumer Reports investigated the sugar content of some brands, they found that a bowl of Kellogg’s Honey Smacks serves up as much sugar as a glazed donut [source: Consumer Reports ]. So beware of the types you try.

 
Snack Hints:  
·Consumer Reports rated several kid-oriented cereals as both low in sugar and nutritious, including Cheerios (regular and Honey Nut varieties), Kix and Life.

·Read nutrition labels and purchase high fiber cereals so children can get the most out of this snack option.



4.      Peanut Butter- While high in fat, peanut butter is packed with fiber and protein. Of course this is not a choice if your child has peanut allergies. Such allergies have become increasingly prevalent in recent years, so always watch for evidence of allergies which include rashes around the mouth and face and more severe reactions such as difficulty breathing [source: PBS].

Snack Hints:  
·Kids love peanut butter spread on graham crackers or paired with different flavors of jelly for a classic PB & J.

·Try smearing peanut butter on celery and top it with raisins to create a treat with flair (Ants on a Log).

·Opt for natural peanut butter brands to avoid trans fats and added sugar.


5.      Trail Mix- Try making your own at home instead of buying pre-made versions. It’s a fun activity for the kids to participate in, and it allows you to control the salt and sugar content. Homemade granola is a great source of fiber, but it can also be high in sugar if bought at the store pre-made.

Snack Hints:  
·In addition to granola, include dried fruits, various nuts, unsweetened coconut flakes, peanuts, mini pretzels and pumpkin seeds or hulled sunflower seeds for added nutrition.

·If added sugar isn’t a big issue, kids will love it if you add M&Ms or chocolate chips.

See below for some tasty recipes from ChicagoHealers.com Practitioner Dr. Melody Hart N.D. For more information, please visit www.ChicagoHealers.com.
Tasty After-School Recipes:
 
1.      Pear Pinwheels

·Whole-wheat tortillas
·Cheddar cheese, grated
·Pear, peeled and thinly sliced
Directions:
1.     Place 1 whole-wheat tortilla on a plate, and sprinkle with cheddar cheese. Cover cheese with pear slices. Sprinkle pear with a bit more cheese.

2.     Microwave for 30 seconds, or until cheese melts. Roll, and cut into slices.


2.      Fruit Smoothie

·1 container (8 ounces) vanilla-flavored nonfat yogurt
·1 banana, sliced
·1 cup frozen strawberries or peaches
·1/4 cup orange juice
Directions:
1.     In a blender, whip together all ingredients. Serve in glasses


3.      Cupid Clusters

·3 cups Yogurt-Burst Cheerios or similar whole-grain cereal
·1/2 cup chopped dried strawberries
·1-1/2 cups white chocolate chips
Directions:
1.     Place paper liners in 24 mini muffin cups. Toss the whole-grain cereal and chopped dried strawberries in a medium bowl.

2.     Melt the white chocolate in a microwave on high for a minute, stirring it frequently. Combine with the cereal and strawberry mixture. Spoon into prepared cups and refrigerate until the clusters are firm, about 5 minutes.


4.      PB and Raspberry Pops

·1/2 cup smooth peanut  butter
·1 cup plain low-fat yogurt
·1 cup reduced-fat milk
·2-4 tablespoons honey, divided
·2 teaspoon vanilla extract
·1-1/2 cups raspberries
·2 cups raspberry juice or raspberry juice blend
·1/4 cup sesame seeds (optional)
Directions:
1.     Combine peanut butter, yogurt, milk, 2 tablespoons honey, and vanilla in a food processor or blender until smooth.

2.     Pour peanut-butter mixture into eight 6- to 7-ounce paper cups or pop molds until they’re one-third full. Cover and freeze for 1 hour. Cover and chill remaining peanut-butter mixture until needed.

3.     Stir together raspberries and juice, divide among the cups or molds, and insert sticks. Cover and freeze for an hour. Then fill with remaining peanut-butter mixture and freeze for at least 8 hours, or until firm.

4.     Let stand at room temperature for about 5 minutes before unmolding. If you want, spoon honey around the rims and sprinkle on sesame seeds.


5.      Nutty Popcorn and Fruit Mix

·1 package (6- to 7-cup yield) plain microwave popcorn
·Nonstick cooking spray
·2 to 3 tablespoons grated Parmesan cheese
·2 cups potato sticks
·1-1/2 cups peanuts or almonds
·1 cup mixed dried fruit
Directions:
1.     Pop popcorn according to package directions. Pour popcorn into a very large bowl; coat lightly with cooking spray.

2.     Sprinkle popcorn with Parmesan cheese; toss gently to coat. Stir in potato sticks, peanuts, and dried fruit.

About ChicagoHealers.com  
Chicago Healers (http://www.chicagohealers.com/) is the nation’s pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner’s services, approach, and philosophy.  Our holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events, and our website.  With close to 200 practitioners and over 300 treatment services, Chicago Healers has provided nearly 400 free educational events for Chicagoans and has been featured in 300+ TV news programs and print publications.  For more information, visit http://www.chicagohealers.com/.