Trying to figure out what to pack your child for snack or lunch can be the most mind boggling part of your day. You pack a zillion things in hopes that something catches their eye. It is a daunting adventure as you wait to see what is left in the lunch bag at the end of the day.... Zipping open the bag is like reading the last page of a good mystery novel.
I must say that today the choices that are available can be quite overwhelming and with so many fun sugary treats it can be a real battle to get your kids to eat healthy. Who doesn't like to see their favorite Disney character on their food......I do, I do!!! But in that sea of choices there are a lot more healthy choices today then when I was packing lunches and snacks for my kids. I remember thinking that the whole organic movement was just another way to get me to pay more for the same quality of produce. Yes, I know, I am showing my age and ignorance. Lets face it though, as you are struggling to juggle raising happy, well behaved kids, keeping up with the laundry and housework, potty training, getting everyone where they need to go on time, reading all the memos from school, working outside of the home for some, and being a good wife......that wonder woman cape starts getting a little tight around the collar. I remember feeling that as long as there was food on the table and they were eating, life was good. Wrong!
What your child eats makes a huge impact on more than just their physical health. It can affect their attention span, their ability to grasp concepts, their social skills, their small and large motor skills, their speech, their sleep patterns....and the list goes on.
The statistics are staggering-
Organic or Non organic? Processed food or all natural? GMO or Non GMO? It is your choice and I am not writing this to criticize or over analyze what your family eats. It was not until my 40s..... when I stopped being nose wiper and taxi driver, that I began to engross myself in what I was really feeding my family. It became an obsession and I kind of drove my family crazy.....I still do! I can just offer a couple of points of advice when choosing what to pack and feed those precious little people:
I have said to my husband so many times I regret that I did not make these changes for our family when our kids were little. The processed food that used to fly around this house still haunts me. As he points out to me, at least I started when they were still home and they now have better habits in their early 20s starting out on their own. Better late than never!
Here are a couple of recipes to try with the kids, Banana Chocolate Chip Muffins and Green Grilled Cheese. They will be so busy devouring them, they won't even know there is good stuff inside
Banana Chocolate Chip Muffins
4 medium ripe bananas, mashed (3 large work fine too)
1 T. honey
1 tsp. vanilla extract
1/4 cup almond butter
2 T. coconut oil, softened
2 eggs
1/2 cup coconut flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. cinnamon
1/4 tsp. salt
1/2 cup mini dairy free chocolate chips (or use regular for non dairy free recipe)
Preheat oven to 350 degrees. Line a mini muffin pan with papers or use oil to prevent sticking. In a small bowl, combine dry ingredients and whisk. In the bowl of an electric mixer, combine mashed bananas, honey, vanilla, almond butter, and coconut oil and mix until well combined, smooth and creamy. Add in eggs, one at a time and mix on medium speed until combined. With the mixer on medium low, add in dry ingredients. Mix until combined. Gently fold in chocolate chips.
Fill muffin tins 3/4 full. Bake 15 minutes or until tooth pick inserted comes out clean. Let cool before removing. Can be frozen.
Green Grilled Cheese
1/2 cup monterey jack cheese
1/2 cup mild cheddar cheese
1/2 cup fresh spinach leaves, packed
1 tsp extra virgin olive oil
4 pieces multi grain bread
In a food processor, combine the cheeses, oil, and spinach and process until it becomes a spreadable mixture. You might need a bit more oil.
Spread the mixture over 2 slices of bread and top with the remaining slices. Grill the sandwiches until crispy and cheese is melted.
This makes a great Halloween treat. Monster Green Grilled Cheese! Scary!
I must say that today the choices that are available can be quite overwhelming and with so many fun sugary treats it can be a real battle to get your kids to eat healthy. Who doesn't like to see their favorite Disney character on their food......I do, I do!!! But in that sea of choices there are a lot more healthy choices today then when I was packing lunches and snacks for my kids. I remember thinking that the whole organic movement was just another way to get me to pay more for the same quality of produce. Yes, I know, I am showing my age and ignorance. Lets face it though, as you are struggling to juggle raising happy, well behaved kids, keeping up with the laundry and housework, potty training, getting everyone where they need to go on time, reading all the memos from school, working outside of the home for some, and being a good wife......that wonder woman cape starts getting a little tight around the collar. I remember feeling that as long as there was food on the table and they were eating, life was good. Wrong!
What your child eats makes a huge impact on more than just their physical health. It can affect their attention span, their ability to grasp concepts, their social skills, their small and large motor skills, their speech, their sleep patterns....and the list goes on.
The statistics are staggering-
- more than 13,000 children are diagnosed with diabetes each year
- over 85% of antibiotic use in the U.S. each year is used on livestock
- 9 of the food dyes currently approved for use in the U.S. are linked to cancers, hyper activity in children, and allergy like symptoms
- children absorb greater concentrations of pesticides (poisons) per pound of body weight through inhalation, ingestion, and contact with the skin
Organic or Non organic? Processed food or all natural? GMO or Non GMO? It is your choice and I am not writing this to criticize or over analyze what your family eats. It was not until my 40s..... when I stopped being nose wiper and taxi driver, that I began to engross myself in what I was really feeding my family. It became an obsession and I kind of drove my family crazy.....I still do! I can just offer a couple of points of advice when choosing what to pack and feed those precious little people:
- Read the ingredients, not the nutrition facts on food labels...less is more- If there are some long scientific looking names it probably has some ingredients made in a chemistry lab....not what we want on our kids plates
- Offer kids a variety of foods outside their comfort level. It can take kids up to 9 tries before they like something new
- Today there are many healthy foods in convenience packaging.
- Really look at what you've packed. Chocolate sandwich spread on white bread + a rice krispy treat + a fruit by the foot roll+ a fruit juice pouch = SUGAR ....guess what type of afternoon that child is going to have
- It is okay not to buy those treats they want so badly. Realistically you are not being the bad guy....it won't be the last thing they hate you for....trust me
- Making treats can lesson the amount of sugar, gluten, and other yucky stuff they contain and can offer a great activity (recipe below)....I know, I know it takes patience and a lot more clean up but when they are involved they are more likely to try new things
- Sneak vegetables into some of their favorite foods. Green Grilled Cheese anyone? (recipe below) .....the feeling that you pulled one over on them can really bring you back from the dark side
- Sugar has 56 different names.....but luckily it also has some awesome natural alternatives.....Coconut sugar contains minerals, fiber, and has a glycemic index of only 35
- Model good food habits. Your kids really do copy you!
I have said to my husband so many times I regret that I did not make these changes for our family when our kids were little. The processed food that used to fly around this house still haunts me. As he points out to me, at least I started when they were still home and they now have better habits in their early 20s starting out on their own. Better late than never!
Here are a couple of recipes to try with the kids, Banana Chocolate Chip Muffins and Green Grilled Cheese. They will be so busy devouring them, they won't even know there is good stuff inside
Banana Chocolate Chip Muffins
4 medium ripe bananas, mashed (3 large work fine too)
1 T. honey
1 tsp. vanilla extract
1/4 cup almond butter
2 T. coconut oil, softened
2 eggs
1/2 cup coconut flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. cinnamon
1/4 tsp. salt
1/2 cup mini dairy free chocolate chips (or use regular for non dairy free recipe)
Preheat oven to 350 degrees. Line a mini muffin pan with papers or use oil to prevent sticking. In a small bowl, combine dry ingredients and whisk. In the bowl of an electric mixer, combine mashed bananas, honey, vanilla, almond butter, and coconut oil and mix until well combined, smooth and creamy. Add in eggs, one at a time and mix on medium speed until combined. With the mixer on medium low, add in dry ingredients. Mix until combined. Gently fold in chocolate chips.
Fill muffin tins 3/4 full. Bake 15 minutes or until tooth pick inserted comes out clean. Let cool before removing. Can be frozen.
Green Grilled Cheese
1/2 cup monterey jack cheese
1/2 cup mild cheddar cheese
1/2 cup fresh spinach leaves, packed
1 tsp extra virgin olive oil
4 pieces multi grain bread
In a food processor, combine the cheeses, oil, and spinach and process until it becomes a spreadable mixture. You might need a bit more oil.
Spread the mixture over 2 slices of bread and top with the remaining slices. Grill the sandwiches until crispy and cheese is melted.
This makes a great Halloween treat. Monster Green Grilled Cheese! Scary!