An apple a day keeps the ailments at bay

  

• Low in calories, contains no saturated fat or cholesterol
• High source of dietary fibre, promoting a healthy digestive tract
• Contains numerous minerals, Vitamin C, B-Complex Vitamins and Beta Carotene
• Rich in antioxidants, protecting your body from free radicals
• "Green" - the waste is 100% biodegradable

Red, green or yellow, apples are an instant snack choice in my home.  Served sliced (with white cheddar cheese, yum!) or whole, they make a great snack any time of day.

For eating raw, I buy apples with tender skin.  My favourites are Royal Gala, McIntosh, Spartan, Cortland and Mutsu (we call these 'sharing apples' because they are usually huge in size).  I purposely buy smaller apples for school snacks.  When in season, I always buy Ontario grown apples.

One of my favourite things about apples would have to be APPLE PICKING!  It's so much fun to take the kids to our local apple farm, take a wagon ride through the orchard, and teach them how to pick the perfect apple.  Getting fresh air and exercise while picking our own food is the perfect way for any family to spend an autumn weekend together.  I also love the idea of supporting a local family farm.

Apple pie muffins are a perfect school snack.  They also make a great breakfast on-the-go.

Apple Pie Muffins

Ingredients:

2 1/4 cups all-purpose flour

1 1/2 cups packed brown sugar

1 tsp baking soda

1/2 tsp salt

1 egg

1 cup buttermilk

1/2 cup butter, melted

1 tsp vanilla

2 cups diced peeled apples

Topping:

1/2 cup packed brown sugar

1/3 cup all-purpose flour

1 tsp cinnamon

2 tbsp butter, melted

1. In a small bowl, stir together brown sugar, flour and cinnamon. Drizzle with butter, tossing with fork. Set aside. 
2. In large bowl, combine flour, sugar, baking soda and salt. Whisk together egg, buttermilk, butter and vanilla; pour over dry ingredients. Sprinkle with apples; stir just until dry ingredients are moistened. 
3. Spoon into large paper-lined muffin cups; sprinkle with topping. Bake at 350 F for about 25 minutes or until tops are firm to the touch. Makes 12 muffins.

Stay tuned for more wholesome, delicious apple recipes!


Click here for a printable version of this recipe!

Lunch - Bagels!

Total prep time: less than 5 minutes

Canada's Food Guide Servings:
2 Grain Products (1 bagel)
1 Milk and Alternatives (50g of cheese)

You really can't choose a simpler school lunch for your child.  I remember in the good old 'nutty' days, my mother would often send me to school with a plain bagel filled with creamy peanut butter.  Paired with a banana and a carton of milk, and it was a well-balanced meal.  We all know that peanuts are a huge no-no in schools, but there are other delicious options available.  Let's get creative!

• Cinnamon raisin bagel with apple butter
• Sesame seed bagel with sliced white cheddar cheese (add sliced ham or turkey for some extra protein)
• Whole wheat bagel with plain or strawberry cream cheese
• Cheese bagel with vegetable cream cheese
• 12-grain bagel with any of the above toppings

Make sure to add an ice pack to your child's lunch bag as cheese products should be kept cold.  You can also add a frozen juice box instead of an ice pack.  This will keep the food cold, and will thaw by lunch time.

*TIPS*
1. To make this lunch even more fun for your little one, look for mini bagels at your local bakery or grocery store.  Fill 3 of them with different flavours of cream cheese.  Children like variety, especially when it comes to their food.
2. Add sliced bell peppers, a container of halved cherry tomatoes (leaving them whole can be a choking hazard to young children) or a piece of fruit to the lunch bag to make this meal complete.

What child wouldn't love a lunch like this?  Lunch can be healthy.  Lunch should be healthy.

Snack - Yogurt parfait with fresh berries and nut-free granola

Total prep time: less than 5 minutes

Canada's Food Guide Servings:

1 Milk and Alternatives (3/4 cup yogurt)
1 Grain Products (1/2 cup granola)
1/2 Vegetables and Fruit (1/4 cup of berries)

Add 3/4 cup of your child's favourite yogurt to a seal-tight container.  I prefer Liberte or Stonyfield Farm yogurt, both affordable organic options.

• Sprinkle 2 tbsp of any nut-free granola over the yogurt.  You can find nut-free granola at many health food stores.  Enjoy Life makes nut-free granola and can be found at Loblaws, Sobeys and Whole Foods.  You can also get creative and make your own nut-free, homemade granola.  My favourite recipe can be found below.  Give it a try, let your children join in and you'll never buy store-bought granola again!
• Top with a handful of washed, fresh berries (you can also substitute with frozen berries - they should be fully thawed by snack time).  

Simple Granola Recipe

Ingredients:
4 cups oats (NOT quick-cook or instant)
1/2 cup flax seeds
1/2 cup light brown sugar
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 cup canola or vegetable oil
1/4 cup honey
1 tsp vanilla extract
1 1/2 cups raisins or dried cranberries

1. Preheat oven to 300 degrees F. 
2. Mix oats, flax seeds, brown sugar, salt and cinnamon in a bowl.
3. In a saucepan warm the oil and honey. Whisk in the vanilla extract.
4. Pour the honey, oil, vanilla mixture over the oat mixture and mix gently with a spatula until the granola is coated.
5. Mix with your hands, crumbling any large clusters.
6. Spread out onto a sheet pan and bake for 40 minutes (stir after the first 20). Cool and break up any clumps. Mix in dried fruit.

Yield: about 9 cups
Cook Time: 40 minutes

*TIPS*
1. Store in a glass jar in your pantry for up to two months.
2. This granola has many more uses.  Serve in a bowl with milk as a breakfast cereal or use it to top your favourite fruit crisp for dessert.  You can also add different dried fruits, nuts and seeds (pumpkin and sunflower work well) to make an easy on-the-go snack.

What child wouldn't love a snack like that?  Snacks can be healthy.  Snacks should be healthy.

Click here for a printable version of this recipe!

Pepperoni sticks may be harmed in the creation of this blog!

Handi-Snacks?  Marshmallows?  Pepperoni sticks?  HOT DOGS????

My son Big-A came home from his first day of Senior Kindergarten with forms to sign, calendars to review, and a list.  A list titled "Peanut/NUT Free Snack Suggestions".  I was excited to read this list, to get new ideas of what to pack in Big-A's backpack for his daily morning snack.  My excitement quickly disappeared as I started reading...

Of the 52 items listed, I would send Big-A to school with a grand total of 15.  Am I being too picky?  Maybe.  I'm sure that Big-A would be more than happy to peek into his backpack at snack time to see a bag of marshmallows looking up at him.  But unfortunately for him, I love him, and I want the best for him.  I couldn't imagine ever sending him to school with marshmallows!

Now don't get me wrong.  I am guilty of choosing not-so-healthy foods for his school snacks.  Goldfish crackers are an easy choice.  And what child doesn't like Goldfish?  I love Goldfish!  But I know that I can do better.  I owe this to both my sons.  Their snacks should be fuel for their growing bodies and minds.  I expect there to be chaotic mornings when I barely have the time to brush my hair, let alone prepare a healthy school snack.  These mornings may result in Big-A eating cookies at snack time.  But as often as time allows me, I will make conscious choices in the food that he eats.

Knowing that Big-A will happily munch on a bowl of juicy grapes makes my life easy in many ways.  I can pack fresh fruit in his backpack knowing that he will eat it and not trade it for junk food.  I know how lucky I am to have a child who will eat almost everything that I offer him.  I also know that many parents aren't this lucky.

I am here to help!  Follow me on a journey through my favourite snack and lunch ideas, recipes, and helpful tips that will make these school years happy ones.  Full tummies result in happy children.  Fill their tummies with healthy food and you are setting your child up for success in school, and with a healthy future.

Bon appetit!