This chapter includes a variety of different snack options. Snacks can be packed as an accompaniment to sandwiches, salads and Thermoses of warm food. They can also be put together to make “picnic lunches.” Picnic-style lunches contain a variety of appetizers or finger foods. These bite-sized morsels are quick to grab and easy to eat, which makes picnic lunches ideal for those who are in a rush to get to the playground.
When creating picnic lunches, try to include at least 1 food from each of the 4 food groups. For example, a healthy picnic may include a hard-boiled egg, whole grain rice crackers, veggies with dip, a few slices of cheese and 100% pure fruit juice. For many children, picnic lunches are a welcome change from sandwich lunches.
The Greek Picnic
To make a Greek picnic, pack hummus and/or tzatziki with either whole wheat pita bread or Toasted Whole Wheat Pita Chips (this page). For dipping, add a variety of fresh vegetables such as strips of sweet green, red and yellow peppers, slices of cucumber, and cherry tomatoes. To complete your picnic, pack a few chunks of feta cheese with some olives. If packing for younger children, look for pitted olives or remove the pits yourself. Spanakopita (this page) also goes well with the Greek Picnic.
The Ploughman’s Lunch
Named after the classic British pub fare, the Ploughman’s Lunch generally consists of bread, meat, cheese, pickles and sometimes a little salad. When packing a Ploughman’s Lunch, be sure to include a few slices of Cheddar cheese or your child’s favourite low-fat alternative with either whole wheat bread or good quality whole grain crackers such as Wasa, Finn Crisp or whole grain rice crackers. When buying crackers read and compare the Nutrition Facts tables to help you choose those that are high in fibre and low in sodium. Always pack cheese and crackers separately because the cheese will sweat, causing the crackers to go soggy. Add to the cheese and crackers a pickle, some brightly coloured veggie sticks and either a slice or a few cubes of whatever meat you have left over from last night’s dinner. For occasional variety add a few slices of good quality turkey salami or even a turkey pepperoni stick.
Middle Eastern Picnic
To assemble a Middle Eastern Picnic, pack 3 to 5 Lamb Meatballs (below) with tzatziki and/or hummus for dipping. Add to this a few triangles of whole wheat pita bread and some strips of sweet red pepper, cherry tomatoes, a few slices of cucumber, a chunk of feta cheese, a few olives, and a piece of fruit for dessert.
Lamb Meatballs
These freeze well, are convenient to have on hand and can be used in a variety of different lunch options. They can be served as part of a Middle Eastern Picnic (above), in Lamb Meatball Souvlaki (this page) or even in Italian Meatball Soup (this page).
If you are not a fan of lamb, you can always substitute it with an equal portion of beef.
3 tbsp olive oil
1 onion, finely diced
1 shallot, finely diced
½ tsp kosher salt
Freshly ground pepper
½ cup Whole Wheat Bread Crumbs (this page)
4 garlic cloves, minced
2 tsp ground cumin
1 tsp ground coriander
1½ lbs (24 oz/750 g) ground lamb
1 egg
½ cup chopped fresh parsley
¼ cup chopped fresh mint
2 tbsp tomato paste
• Preheat oven to 350°F.
• Heat oil in skillet over medium heat. Add onions, shallots, salt and pepper to taste, and sauté for 5 minutes.
• Add bread crumbs, garlic, cumin and coriander and continue to sauté for another 5 minutes. Remove from heat and let cool.
• In large bowl, combine lamb, egg, parsley, mint, tomato paste and onion mixture.
• Roll 1 tbsp lamb mixture to form ball. Place on unoiled baking sheet; repeat with remaining lamb mixture. Bake until meatballs are cooked through, approximately 20 minutes. Transfer to kitchen towel to drain. Extra meatballs can be frozen in airtight containers.
Yield: Approximately 45 meatballs
Whole Wheat Bread Crumbs
4 slices whole wheat bread
• Lightly toast bread. Remove from toaster and allow to stand for 5 minutes until bread is dry.
• Pulse in food processor until crumbs are fine consistency.
Yield: Approximately 1 cup
Yogurt Pots
To avoid the additives, artificial colouring and high sugar content of many commercial yogurts, some of which contain as much as 3 to 4 tsp of sugar per serving, consider buying plain yogurt in bulk and making your own yogurt pots. Not only is this a healthier option, it also serves to reduce the waste associated with single use containers.
To make yogurt pots, invest in some small containers with tight-fitting lids. Place approximately ⅔ cup of yogurt in a container and stir in ¼ cup of fresh fruit. The following combinations work well: diced fresh or frozen berries (raspberries, strawberries and blueberries), grated apple, diced mango, diced kiwi and a little mashed banana with some chopped up dates or raisins. A squeeze of lemon juice should prevent the banana from browning. Roasted Fruit (this page) is also yummy with plain yogurt. If your children complain that the yogurt isn’t sweet enough, you can always add a drizzle of honey or fruit-sweetened jam. And of course, a sprinkling of granola is always delicious with fruit and yogurt.
Spanakopita
Loaded with spinach and feta cheese, these tasty snacks make a nutritious lunch box treat. Extra spanakopita can be frozen prior to baking. (If freezing spanakopita, place parchment paper between the layers of spanakopita so they don’t stick together.)To get one ready for the lunch box, defrost it in the refrigerator overnight and bake it while the children eat their breakfast. Once baked, spanakopita are good for several days and make a delicious lunch when served with tzatziki for dipping.
Although butter is traditionally used to make spanakopita, we use non-hydrogenated margarine because, unlike butter, it is rich in heart healthy unsaturated fatty acids.
1 package (1 lb/454 g) phyllo pastry, thoroughly thawed outside of the package
1½ cups non-hydrogenated margarine, melted
12 cups packed chopped spinach
2 bunches green onion, thinly sliced
3 eggs, beaten
14 oz / 400 g feta cheese, crumbled
Juice of 1 lemon
2 tbsp olive oil
½ tsp freshly ground pepper
• Preheat oven to 375°F.
• In small saucepan over low heat, melt margarine.
• In large bowl, combine spinach, onion, eggs, feta cheese, lemon juice, olive oil and pepper.
• Cut phyllo into 16-inch long rectangle and lay on clean surface. Depending on which brand of pastry you use, phyllo may already be cut for you. Cover remaining phyllo with ever so slightly damp tea towel so it doesn’t dry out.
• Brush phyllo rectangle with melted margarine. Cut another rectangle, place on top of first one and brush with margarine again. Cut phyllo rectangle in half vertically, creating 2 strips. Place ⅓ cup spinach mixture at one end of phyllo strip. Fold one corner over other to enclose filling, creating triangle. Flip triangle end over end until you come to end of phyllo strip. The result will be a layered triangle. Press edges with fingers to seal. Repeat with remaining spinach and phyllo. If phyllo seems a little dry, you may want to brush edges with melted margarine as you turn triangle end over end. • Bake 15 to 20 minutes, or until golden brown.
Yield: Approximately 2 dozen
Little Dippers
Kids love to dip their food, so try these healthy snacks and let them go to it!
Dip cherry tomatoes, baby carrots, mini cucumbers or slices of cucumber, and strips of sweet red, yellow or green peppers into low-fat ranch dressing, Minted Tzatziki (this page) or Homemade Hummus (this page).
Dip veggies and Toasted Whole Wheat Pita Chips (this page), whole grain crackers or whole wheat pita bread into tzatziki, Homemade Hummus (this page) or other bean dips.
Dip a granola bar or homemade cookie into low-fat yogurt.
Dip a good quality turkey sausage or tofu dog into ketchup, mustard or salsa.
Dip baked tortilla chips into Homemade Hummus (this page), other bean dips or salsa.
Dip graham crackers into low-fat yogurt or Strawberry Applesauce (this page).
Dip fruit such as strawberries, cherries, cubes of cantaloupe or papaya, and apple slices into low-fat yogurt.
Toasted Whole Wheat Pita Chips
This recipe comes from our family food cookbook The Good Food Book for Families and is a healthy alternative to store-bought crackers. The recipe makes a fairly large quantity of pita chips. Extra chips can be stored in an airtight container for up to 10 days.
4 whole wheat pitas
¼ cup olive oil
1 garlic clove, minced
½ tsp kosher salt
¼ tsp freshly ground pepper
• Preheat oven to 425°F.
• Heat pitas in microwave for 30 seconds. When warmed, pita pockets will open with ease. Slit top of pita pocket with knife and separate 2 sides of pita. Repeat with remaining pitas. Cut each half of pita into quarters and place on unoiled baking sheet.
• In small bowl, combine olive oil, garlic, salt and pepper. With pastry brush, brush oil mixture over each pita triangle.
• Bake until chips are golden and beginning to brown around edges, approximately 5 minutes.
Yield: 32 chips
Snacks to Pack
• Dried fruit and toasted sunflower seeds and/or pumpkin seeds with a few dark chocolate chips—or just the seeds themselves
• Air-popped popcorn, plain or sprinkled with melted non-hydrogenated margarine and a little grated Parmesan cheese
• Raisins on their own or combined with other dried fruit and seeds
• Assorted olives
• Sesame snaps and good quality granola bars
• Hard-boiled eggs (shell removed for young children)
• Baked corn chips with a mixture of salsa, black beans and shredded cheese for dipping
• A small container of your child’s favourite whole grain cereal, plain or combined with diced dried fruit or blueberries.
• Yogurt Pots (this page)
• Peanuts or other nuts if permitted by your school
• Vegetable chips made from carrots, beets and sweet potatoes
• Yogurt-covered raisins
• Fruit-Filled Jell-O Fingers (this page)
Devilled Eggs
Make sure your children like smoked paprika before sprinkling it on these eggs. Smoked paprika has a fairly distinct flavour.
1 hard-boiled egg
1 tbsp finely diced celery
Approximately 1 tsp mayonnaise
Pinch of smoked paprika
• Cut egg in half, scoop out egg yolk and place in small bowl, leaving egg whites intact.
• Add celery and mayonnaise to egg yolk and combine. Spoon into egg whites and sprinkle lightly with smoked paprika.
Yield: Serves 1
The Sunshine Vitamin
Vitamin D, sometimes referred to as the sunshine vitamin, is, in fact, a group of hormones obtained from sun exposure, food and dietary supplements. It has long been known that vitamin D plays a crucial role in maintaining healthy bones and teeth, but over the past few years there has been increasing evidence to suggest vitamin D plays a significant role in the prevention of a variety of diseases, including cancer, multiple sclerosis, rheumatoid arthritis, inflammatory bowel disease and diabetes.
As a result, it is extremely important that children, as well as adults, get enough vitamin D. The vitamin is readily made by the body upon exposure to sunlight, but because Canada is so far north, it can be difficult to get enough the old-fashioned way. In addition to our latitudinal disadvantage is the fact that children spend an increasing amount of time indoors and when outside may be almost entirely covered up with clothing and sunscreen. Children with darker skin tones are at an even higher risk for vitamin D deficiency. In fact, a study done in Edmonton found that 34 per cent of children ages 2 to 12 had insufficient vitamin D levels.22
Given the mounting evidence, the US and Canadian governments commissioned a joint review of the Dietary Reference Intakes for vitamin D and, as a result, new recommendations have been established. The recommended dietary allowance (RDA) for Canadians 1 to 70 years old has been set at 600 IU (international units) per day. The tolerable upper intake level of vitamin D, that is, the amount that is likely to pose no risk of adverse health effects, has been set at 2,500 IU for children 1 to 3 years of age, 3,000 IU for children 4 to 8 years of age and 4,000 IU for all Canadians over the age of 9.23 If you are considering supplementing your children with vitamin D, talk to your doctor about dosage.
Regardless of whether you decide to supplement your children or not, it’s important that you make an effort to serve a variety of foods containing vitamin D. These foods include cow’s milk, fortified soy beverages, non-hydrogenated margarine, eggs, liver and fatty fish such as mackerel, tuna, sardines and salmon. To get the maximum amount of vitamin D, choose wild salmon over farmed, since farmed salmon contains approximately a quarter of the vitamin D content that wild does.24 For more information on farmed salmon, see this page.
Mini Flourless Quiches
Because there is no pastry to deal with, these quiches are a snap to make. They can be baked the night before and refrigerated overnight, or you can prepare them the night before and bake them in the morning. They can be eaten on their own or served with ketchup or salsa for dipping. They also make an easy lastminute breakfast. Extra quiches freeze well; to serve, defrost, heat and eat.
Tomato, Basil and Feta Cheese Quiche
1 egg, beaten
1 cherry tomato, sliced
1 tsp finely chopped basil
1 tbsp crumbled feta cheese
• Preheat oven to 350°F. Grease 1 muffin tin cup with either non-hydrogenated margarine or canola oil. Fill remaining cups with water.
• In small bowl, combine egg, cherry tomato, basil and feta cheese. Pour into greased muffin cup.
• Bake for 20 minutes or until quiche is puffed and egg is set. Transfer muffin tin to wire rack to cool for 5 minutes. With a knife, gently loosen edges of quiche and remove from pan.
Yield: Serves 1
Cheddar Cheese and Broccoli Quiche
1 egg, beaten
1 floret broccoli, cooked tender-crisp and chopped
1 tbsp shredded Cheddar cheese
• Preheat oven to 350°F. Grease 1 muffin tin cup with either non-hydrogenated margarine or canola oil. Fill remaining cups with water.
• In small bowl, combine egg, broccoli and cheese. Pour into greased muffin cup.
• Bake for 20 minutes or until quiche is puffed and egg is set. Transfer muffin tin to wire rack to cool for 5 minutes. With knife, gently loosen edges of quiche and remove from pan.
Bacon, Pea and Cheese Quiche
1 egg, beaten
1 tbsp cooked bacon, crumbled
1 tbsp frozen peas, thawed
1 tbsp shredded Cheddar cheese
• Preheat oven to 350°F. Grease 1 muffin tin cup with either non-hydrogenated margarine or canola oil. Fill remaining cups with water.
• In small bowl, combine egg, bacon, peas and cheese. Pour into greased muffin cup.
• Bake for 20 minutes or until quiche is puffed and egg is set. Transfer muffin tin to wire rack to cool for 5 minutes. With knife, gently loosen edges of quiche and remove from pan.
Yield: Serves 1
Mini Salmon Patties
These are a wonderful lunch box snack. They are exceptionally versatile and freeze well. They can be placed on a salad, wrapped in a pita pocket (this page) or served on their own with a little tzatziki for dipping. Try doubling the recipe and freezing the extras so you have plenty on hand.
2 tbsp canola oil
½ cup diced onion
½ stalk celery, diced
1 garlic clove, minced (optional)
2 cans (7½ oz/213 g each) salmon, drained and skin removed
2 large eggs, beaten
½ cup Whole Wheat Bread Crumbs (this page)
1 squeeze fresh lemon juice
½ rounded tsp chopped fresh dill (optional)
½ tsp freshly ground pepper
¼ tsp lemon zest
• Heat 1 tbsp of oil in skillet over medium heat. Add onions and celery and sauté for 8 minutes.
• Add garlic (if using) and sauté for another 2 minutes, being careful not to burn garlic.
• In bowl, combine onion mixture, salmon, eggs, bread crumbs, lemon juice, dill, pepper and lemon zest.
• Shape 2 tbsp salmon mixture into patty. Repeat with remaining salmon mixture.
• Heat remaining 1 tbsp of oil in skillet, and cook patties for 4 to 6 minutes per side or until golden brown with slightly crispy coating.
Yield: Approximately 12 salmon patties
Recess!
Be sure to pack a separate snack for recess that can be eaten on the go. Active, growing kids need to eat every 2 to 3 hours to keep their blood sugar levels stable. Portable snack ideas include a piece of fruit, veggie sticks and your healthy, homemade baked goods (muffins, granola bars, etc.).
Nanny Di’s Bits and Bites
Traditionally bits and bites are made with nuts rather than seeds, as they are in this recipe. If you prefer them with nuts, substitute equal amounts of peanuts for the sunflower seeds and mixed nuts for the pumpkin seeds.
8 cups (approximately 1 small box Cheerios)
8 cups (approximately 1 small box Shreddies)
5 cups pretzels
3 cups raw sunflower seeds
1 cup roasted pumpkin seeds
¾ cup non-hydrogenated margarine
3 to 5 garlic cloves (depending on personal preference), minced
2 tbsp Worcestershire sauce
• Preheat oven to 250°F.
• In large roasting pan with lid, combine cereal, pretzels and seeds.
• Melt margarine in small saucepan over medium heat. Add garlic and Worcestershire sauce and combine. Pour over cereal mixture, stirring as you pour. Cover roasting pan with lid and thoroughly shake to disperse margarine mixture.
• Remove lid and bake for 2 hours, stirring every 15 minutes.
Yield: 25 cups
Nut-free Trail Mix
The chocolate chips in this recipe are optional, although they do go a long way in getting little ones to gobble up this nutritious snack. If your school permits nuts, you can add 1 cup of peanuts to the mix.
1 cup toasted sunflower seeds
½ cup toasted pumpkin seeds
½ cup raisins
½ cup dried cranberries
½ cup chocolate chips (optional)
• In bowl, combine ingredients. Store in airtight container.
Yield: 3 cups
When “Kid-friendly” Foods Are Anything But
A recent study analyzing the nutritional content of food products marketed for and to children found that 89 per cent of these foods could be classified as poor in terms of nutritional quality. This was due to high levels of fat, sugar and sodium. The study focused on regular food items such as dry goods, dairy products and refrigerated and frozen foods–many of which are specifically marketed for children’s lunch boxes—and excluded obvious junk food such as candy, soft drinks, potato chips, etc. More alarming, despite the poor nutritional quality of these foods, 63 per cent of them made one or more nutritional claims on the front of the package that were designed to entice health-conscious parents into buying them.25
We need to move away from the idea that children need special food just for them. Too often these so-called “kid foods” are low in quality, and they can contribute to kids developing a preference for the flavour of highly processed foods. If this habit is continued throughout their lifespan, it can lead to a myriad of health consequences, including obesity, diabetes, cardiovascular disease and cancer. Instead, children should be eating regular meals with the rest of the family and following similar nutritional guidelines. This means eating a wide variety of fruit and vegetables, whole grains, low-fat dairy products and lean sources of protein such as fish, poultry, lean cuts of red meat and legumes.
Dips
Served with Toasted Whole Wheat Pita Chips (this page) or vegetable sticks, dips are the perfect accompaniment to any lunch and, of course, the ideal way to entice kids to eat their veggies. The following dips are healthy alternatives to store-bought varieties, which tend to be high in fat, sodium and chemical preservatives.
Minted Tzatziki
This recipe can also be made with dill. To make Dilled Tzatziki, substitute an equal amount of dill for the mint.
2 cups plain Greek-style yogurt (or any plain yogurt above 3% milk fat)
½ English cucumber, grated
3 tbsp finely chopped fresh mint
2 to 3 garlic cloves, minced
Kosher salt and freshly ground pepper
• Place yogurt in fine-mesh sieve suspended over bowl for 5 minutes to remove excess liquid.
• Squeeze cucumber to remove excess liquid. Transfer to small bowl, and mix in mint, 2 garlic cloves and salt and pepper to taste. Refrigerate for 30 minutes.
• Taste and add another minced garlic clove if needed.
Yield: 3 cups
Homemade Hummus
1 can (540mL/190z) chickpeas, rinsed and drained, reserving ½ cup of the liquid
¼ cup fresh lemon juice
¼ cup tahini
2 to 3 garlic cloves, minced
1 tsp ground cumin
Drizzle of extra-virgin olive oil
• In bowl of food processor, place chickpeas, chickpea liquid, lemon juice, tahini, 2 garlic cloves and cumin, and process until smooth. Refrigerate for 30 minutes.
• Taste and add another minced garlic clove if needed. To serve, drizzle with olive oil.
Yield: 2 cups
Roasted Red Pepper and Basil Hummus
This hummus can also be made without basil. However, the basil does look pretty and adds a delicious flavour.
1 sweet red pepper, cut in half and seeded
1 can (540mL/190z) chickpeas, rinsed and drained
6 tbsp extra-virgin olive oil
⅓ cup plain Greek-style yogurt
(or any plain yogurt above 3% milk fat)
1 to 2 garlic cloves, minced
¼ tsp kosher salt
1 tbsp finely sliced fresh basil
• To roast pepper: Place red pepper halves cut-side down on baking sheet lined with foil; broil in oven 10 to 15 minutes, or until skin begins to bubble and blacken. Remove from oven, wrap in foil and allow to sit for 20 minutes. Peel skin.
• In bowl of food processor or using hand-held immersion blender, process red pepper, chickpeas, ¼ cup extra-virgin olive oil, yogurt, 1 garlic clove and salt until smooth. Refrigerate for 20 minutes.
• Taste and add another minced garlic clove if needed. To serve, sprinkle with basil and drizzle with remaining 2 tbsp olive oil.
Yield: 2½ cups
Dilly Delicious Dip
To make a lighter version of this dip, use low-fat mayonnaise.
½ cup mayonnaise
½ cup low-fat plain yogurt
2 tbsp plus 1 tsp finely chopped fresh dill
Kosher salt and freshly ground pepper
• In small bowl, combine mayonnaise, yogurt and dill. Add salt and pepper to taste and refrigerate for at least 1 hour before serving.
Yield: 1 cup