Snack Attack

Let kids make food choices, you just might be surprised.

By: BERNADETTE YANNACCI

EASY


PEANUT BUTTER SPREAD

(Chef Cindy Groman, Wegmans Food Markets)



   2 cups peanut butter

   1 can evaporated milk

   ½ cup honey

   1 teaspoon cinnamon

   ¼ cup toasted, slivered almonds

   ½ cup golden raisins



   Mix, chill and serve on Granny Smith apples, a toasted
bagel or on celery.


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   FINDING healthy
snack foods that kids enjoy can be a discouraging chore for concerned parents.



   Fortunately, with the right attitude and a bit of creativity, nutritious noshing is not an unreachable goal for busy families.



   Healthy snacking should never be mentioned without a nod to that faithful standby: raw vegetables. Even the most selective child can usually find a raw veggie worth a nibble. Carrots, celery, broccoli, peppers, grape tomatoes, cucumbers, cauliflower and asparagus, among other traditional favorites, are simple to prepare and perfect for dipping.



   Wild Oats Markets Inc., is headquartered in Boulder, Colo., and has more than 110 locations nationwide, with one store located on Nassau Street in Princeton. Ellen Speare, clinical nutritionist for Wild Oats, said snacks such as raw vegetables appeal to kids’ sense of fun. "Kids love to dip," she said.



   Instead of choosing a traditional heavy dip, Ms. Speare suggests options such as bean dip or hummus to add some excitement to the vegetable plate.



   For kids who eschew raw vegetables, healthy options are still plentiful. Chef Cindy Groman, cooking coach coordinator for Wegmans Food Markets in West Windsor, said tortilla chips and salsa can be a snack that children savor. A variety of low-salt, low-fat tortilla chips are easily found on store shelves. For dipping fun, salsa is a nutritious option.



   "There’s no fat," said Ms. Groman. "It’s all vegetables."


"Veggies



   Regardless of the food in question, both Ms. Groman and Ms. Speare stress parental attitudes should be consistently positive. Ms. Groman said parents often do not give children a chance to decide for themselves if they like or dislike a particular food. "I don’t know how many parents I’ve heard say ‘You won’t like that,’ " she said.



   Ms. Groman said children have a much more sophisticated palate than their parents believe, a fact she has witnessed while teaching cooking classes for kids. "Let them be open to any possibility," she said.



   Ms. Speare said parents should avoid imposing fear-based attitudes about food upon their children.



   "I always say don’t tell them that any food is bad," she said.



   While some foods are more nutritious than others, Ms. Speare said foods such as fat-laden cookies and cakes can be thought of as "fun foods" rather than "bad foods" and can be enjoyed in moderation.



   "Make it something special. If you go to the store and they want a cookie, buy just one and make it a treat," said Ms. Speare.



   Another way to make healthy snacks appealing is to involve the child in the preparation process. Younger children should be supervised in the kitchen at all times and not allowed to handle sharp knives or utensils. Parents also should handle the operation of the stove or oven and hot food to avoid burning or scalding of young children.



   Kids that crave something sweet can help their parents make fruit a fun and creative snack.



   "Let them dip bananas or strawberries in melted chocolate," said Ms. Groman. Parents should use caution with children and allow melted chocolate to cool sufficiently before dipping to avoid accidental burns.



   For kids on the go, Ms. Speare suggested using dried-fruits and nuts to create a trail mix that will travel easily in a child’s lunchbox or backpack. She stressed that snacks with whole nuts should be reserved for children over the age of 5 to avoid choking hazards.


"Tortilla

   Tortillas can be used to prepare tasty quesadillas or wraps loaded with any number of fillings. Ms. Groman said cheese quesadillas with vegetables such as green onions and chilies are a great after school snack and can be either warmed in the microwave or served cold. Cream cheese, available in reduced-fat varieties, pairs well with a number of fillings including ham, sun-dried tomatoes or chopped chilies and can be spread on tortillas to make scrumptious wraps. Once rolled, the tortillas can remain whole or can be cut into slices that resemble pinwheels.



   One of Ms. Groman’s favorite snacks for kids is her own creation, a peanut butter spread. This treat can be spread on Granny Smith apples, celery or a toasted bagel. Ms. Groman said parents should feel free to experiment with the ingredients to satisfy their child’s preferences, such as adding grated carrots or changing the type of nuts.



   Bread products, such as tortillas, bagels, breads and crackers are increasingly available in whole-grain options and can be the base for numerous healthy snacks and sandwiches. Ms. Groman favors a seven-grain variety made by Wegmans’ bakers. "It fills you up so you don’t need a whole lot," she said.



   Ms. Speare said homemade soups add a plethora of vegetables to a child’s diet and can be fun to make with parents. Soups, a hearty afternoon snack, can be loaded with beans and vegetables the child tosses into the mix before the pot goes on the stove. Ms. Speare suggested parents use shopping and preparatory time as an educational opportunity.



   "When we go through the produce section, I’d tell them what good the vegetables do for their health," she said.



   Ms. Speare said there are many resources available for parents who want to involve their children in healthy cooking.



   "There are a lot of kids’ cookbooks," she said.



   For those who don’t want to spend time cooking, Ms. Speare said there are products that work well as quick snacks.



   "We carry a lot of different types of mini rice cakes," she said. Spreads such as peanut butter or almond butter are quick toppers for rice cakes. Other quick snacks include celery with peanut butter, hard-boiled eggs made in advance and kept in the refrigerator, hard cheese and string cheese.



   Ms. Speare said getting children to embrace healthy snacks when their peers are following a less nutritious diet is not impossible. She said showing a child’s friends that good foods don’t have to taste bad can be a fun and educational experience. "Invite their friends over to eat with them," she said. "Make it very social and positive."



   Ms. Groman said parents should give their kids the chance to form their own opinions about healthy snacks.



   "They surprise you sometimes," she said.