Healthy, simple snacks for kids

CEDAR RAPIDS - Breakfast and after-school snacks don't have to be complicated or unhealthy.

Rather than grabbing a doughnut or bag of chips, dietitian Judy Fitzgibbons says young students can make their own tasty treats that aren't full of sugar or fat.

As summer break came to a close Fitzgibbons held “Kids' Kitchen Takeover: Brain Food” at Hy-Vee, 1834 Johnson Ave. NW.

“There's no excuse to not eat breakfast,” Fitzgibbons told the 13 students enrolled in the class.

While recipes and techniques may vary, Fitzgibbons stands by a couple of rules while cooking.

Rule no. 1: Wash your hands before handling food and keep those hands off your face and out of your hair.

Rule no. 2: Get all the ingredients and cooking utensils out before starting.

During the interactive class Aug. 18, Fitzgibbons showed the students how to make Funky Flax Granola Snack Bars, Banana Roll-ups, Sink or Swim Trail Mix and Very Berry Breakfast Smoothies. All can be eaten for breakfast or as an after-school snack.

The snacks are simple to make and the recipes can be adjusted. For example, the trail mix doesn't have to have exact measurements.

“If you want more fruit in there or less nuts, go for it,” Fitzgibbons says.

Marsha Vogel of Fairfax brought her grandchildren, Jon Stone, 11, and Rhylee Stone, 6, of Belle Plaine, to the class.

“I wanted to do something with them before school started that wasn't video games,”

she says.

Lanae Horning of Cedar Rapids wants her children Courtney, 11, and Wyatt, 7, to learn low-fat recipes.

Heart disease runs in their father's side of the family, she says, and she hopes eating healthy will prevent them from developing it.

Courtney and Wyatt weren't sure about the smoothies which were sour, but both gave the banana roll-ups a thumbs-up.

The class is as much for the parents as it is for the kids, Fitzgibbons says. Some kids may not like the recipes at first because they have a different taste than processed or fast foods.

“It depends on what they are used to at home,” she says. “It gets them to think about what they're eating.”

Funky Flax Granola Snack Bars

Makes 24 pieces

1/4 cup margarine

4 cups miniature marshmallows

1 cup uncooked oats

1 cup crushed graham crackers

1/2 cup flax seed

1/2 cup raisins, chopped, or other dried fruit such as apricots or cherries

1/4 cup sunflower seeds

Melt margarine in a large saucepan over low heat. Add miniature marshmallows. Cook, stirring constantly, until marshmallows are melted and mixture is smooth. Remove from heat. Stir in oatmeal, graham cracker crumbs, flax seed, raisins, sunflower seeds and coconut until thoroughly coated.

Press into a greased 9-by-13-inch pan with greased fingers. For a thicker bar, use a 9-by-9-inch pan. Let cool. Cut into bars.

From Flax Council of Canada

Banana Roll-up

Makes 2 servings

1 whole wheat tortilla

2 tablespoons peanut butter, sunflower seed butter, soynut butter or almond butter

1 banana, peeled

1 tablespoon dried fruit, optional

Spread peanut butter over tortilla. Place banana along one edge. Sprinkle sunflower seeds and dried fruit over peanut butter. Roll tortilla around banana. Cut in half.

Sink or Swim Trail Mix

Makes 8, 1/2 cup servings

Rafts:

2 cups Quaker Oats squares, spoon-sized shredded wheat, or other finger cereal

Rocks:

1/2 cup soy nuts or mixed nuts

Swimmers:

3/4 cup Gold Fish crackers

Fish food:

3/4 cup dried fruit such as cranberries, blueberries, raisins or tropical fruit

Combine all ingredients in a large sealable plastic bag. Shake gently to mix. Portion 1/2 cup into snack-size zip-top bags.

Very Berry Breakfast Smoothie

Makes 2 10-ounce smoothies

8 ounces (1 cup) non-fat plain yogurt

1 cup of 1 percent low-fat or non-fat milk

1 3/4 cup whole fresh or

frozen strawberries, hulled

1 fresh peach, peeled and sliced, or 3/4 cup frozen peach slices

2 teaspoons vanilla extract

2 tablespoons walnuts

2 whole strawberries (optional)

Place yogurt, milk, hulled

strawberries, peaches and vanilla in a blender. Puree mixture for

15 to 20 seconds. Pour into two tall glasses and top each with

1 tablespoon chopped nuts.

Garnish glass with strawberry,

if desired.

Note: If you prefer a thicker smoothie, replace the peach

with a small sliced banana.

From 3-A-Day of Dairy, www.3aday.org