Snackwiches

Get ready to stack with this healthy snack!

This protein-packed snack is made with some very common household ingredients. There is plenty of room for creativity, but here are some suggestions for what to include:

·      sliced cheese

·      deli meats (like oven roasted turkey or low-sodium ham)

·      sliced cucumber

·      sliced tomato

·      crackers (like Ritz® or Wheat Thins®)

Once you have picked out your stackable ingredients, show your kids how to layer each food on top of a cracker. After they have arranged the layers the way they want, they can top it off with another cracker. Now it’s crunch time!

Nutritious Facts on the Snack:

Snackwiches provide your kids with many important nutrients. You can feel good knowing that these healthy snacks include foods from all four food groups of Canada’s Food Guide. You can find more info on Canada’s Food Guide by visiting http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php.

This snack is great after school or between meals because it has protein in it. Where is this protein? It’s found in the cheese and meat. You can be sure that protein will keep your kids full until their next meal.

Calcium is another important nutrient found in the cheese in this snack. Your kids need calcium to build strong and healthy bones! Other great sources of calcium are milk, yogurt and milk substitutes like soy milk.

Fun Tip! You can turn the food layers into fun shapes by using small cookie cutters!

Photo credit: http://www.goodlifeeats.com/2010/03/how-to-solar-system-birthday.html

Recipe adapted from Kraft snacks at: http://www.kraftcanada.com/en/recipes/kid-friendly/healthysnackideas.aspx

Fantastic Fruit Kabobs

It’s time to add some colour to your child’s day with these juicy fruit kabobs! Your kids will love creating their own fun arrangements and patterns using their favourite fruits.

What you will need:

• Variety of fresh fruits (read below for some examples)
• Wooden skewer sticks

The great thing about this healthy snack is that you can use just about any fruit you have lying around, even thawed out frozen fruits. Some tasty examples include strawberries, grapes, pineapple, apple, pear, watermelon, cantaloupe, oranges, kiwi, honeydew melon and banana to name a few! You can save money by buying fruit in season.

Start by cutting up fruit into cubes or slices and placing them into bowls. Provide your child with a wooden skewer stick and let them create their own fruity kabob. Show them how to make fun patterns using different coloured fruits.

Nutrition facts on the snack:

These vitamin-packed kabobs are loaded with antioxidants that will help keep your kids healthy. You can find antioxidants in many vegetables and fruits. They are important to include in your child’s diet to help prevent sickness (1). Fruits also contain fibre that helps with your child’s digestion. 

Tip: Turn the fruit into fun shapes by using cookie cutters! Who knew pineapples could make such beautiful flowers?

1. Dietitians of Canada: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Antioxidants.aspx

Recipe adapted from: http://www.huggies.com.au/toddler/recipes/fruit-kebabs-recipe

Photo credit: http://belladia.typepad.com/photos/uncategorized/2008/04/09/fruit_kabob.jpg

The Eggs-traordinary Garden

Your child will give you the green thumbs-up for this snack that’s loaded with nutrients! Let your child be creative with this flowery arrangement of hard boiled eggs, cheese and colourful vegetables and fruit.

Before your kids start “gardening”, you can do some quick preparations in advance. Start by washing and cutting up a variety of vegetables and fruit. Some great choices are bell peppers, celery, radishes, cucumbers, broccoli, carrots, strawberries and blueberries. You can also cut up small cubes or thin slices of cheese. Finally, have the hard boiled eggs peeled, sliced and ready to go.

Now here comes the fun part! Give your child a large plate and let them arrange their food into flowers. This leaves them with a lot of room for creativity and fun. You can also give them a bit of salad dressing to dip their veggies in. The next step is to eat their food flowers!

Nutrition facts on the snack!

Making two egg flowers gives your child around one serving of Meats and Alternatives, one serving of Milk and Alternatives and two or more servings of Vegetables and Fruits from Eating Well with Canada’s Food Guide.

Vegetables and fruit give your child vitamins, minerals and plenty of fibre. Fibre helps your child digest properly and can help lower their risk of getting sick. Vitamins and minerals found in veggies and fruits support healthy growth and development.  

Eggs are wonderful sources of protein. Protein helps your child stay strong and healthy. Pairing eggs with plenty of veggies and fruit in this snack gives your child a very nutritious and balanced snack that will keep them full until dinner!

Snack idea adapted from Canadian Parents: Canada’s Parenting Community: http://www.canadianparents.com/recipe/egg-flowers

Photo credit: http://www.canadianparents.com/recipe/egg-flowers