Simple Summer Snacking

food

By Jodi Brown, The Ultimate Kitchen Commando

Simple Summer Snacking

“It’s good for you. Eat it.”

That comment was the kiss of death for any food item that lay in front of me as a child. Even if it was ultimately delicious, I’d crinkle my nose up, pull my chin back, lean my head to the side and start working up an excuse for why I wouldn’t be able to consume it. It’s always going to be like that with kids, and the sooner we learn to change the language we use with them, the more likely they will be to not reject the things we so desperately want them to eat.

All of us need to consume more fresh fruits and veggies if we want our bodies to function at optimal health, and getting kids to eat produce can frequently be challenging. Kids get their food knowledge and direction from you, so be very careful about introducing them to sweets and fat laden products at an early age. Getting them hooked on more healthful choices early on is likely to help them maintain better food habits later in life. When you can, it is always best to teach them to “eat the rainbow.” Choosing from the wide variety of colors available in the produce section will bring you maximum nutritional benefit. And when you can, organic is always the better choice.

So if you are trying to get junior to slide up to some more nutrition, here are some quick and easy tips for you try and break on through to the other side.

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HUMMUS & VEGGIE CUPS Fill the bottom of a covered cup-sized container about a one-third of the way up with hummus. Then, cut veggie spears and stick them into the hummus for a selfcontained snack pack. Instead of just putting in carrots and celery, how about some long cut cucumber slices with the seeds removed, some raw zucchini or sweet bell peppers. These are terrific for the beach or a trip in the car. You can have a good, healthy choice for when the kids need a little pick me up.

APPLES AND NUT BUTTERS I love raw cashew and almond butter (make sure it is raw for maximum nutrition), but many kids have nut allergies. There is a great alternative for those and it is sunflower seed butter. However, make sure you read the back of the label to be certain that it wasn’t produced in a facility where nuts were also processed. If you slice up an apple and serve it with a little “nut” butter on the side for dipping or slathering, it makes a good protein rich, sweet and satisfying snack for the kids that is super easy for you to prepare.

SUPER “SICLES” It’s summer for goodness sake. What kid (or adult) doesn’t like a popsicle? Making these healthy and delicious snacks for your family are a s-n-a-p.

My popsicles are nothing more than frozen fruit smoothies. With the upcoming summer season fruit choices should be excellent, and the prices favorable.

Smoothies are nothing more than pureed fresh fruits and water (and some greens if you are lucky). Here are a few tips to keep in mind as you are adding fruits to your blender.

• The fruit needs to be ripe so that there will be no need for added sweetener.

• Banana and mango give the smoothie a creamy texture.

• Add water only as needed. You want the mixture to be a little “thick” in order to get the most fruit in each pop.

• BPA free plastic molds are the best.

• When you include dark colored berries, you can probably sneak something green in there as well without the kids knowing. Why kids have an aversion to green foods, I’ll never know. Spinach blends well with fruits without tasting too strong. Or you could try one of the green powder mixes sold at either your supermarket or health food store. Any amount you think they might not detect is good.

• Buying what is on sale at the market and using that as a base is a great way to get a variety of nutrients.

Remember, we want to “eat the rainbow.”

• Apples and pears give a very “apple sauce” texture to smoothies.

• Ideally, you want to buy organic, but if you can’t, don’t let that stop you from making these. They are still

a better choice than any conventionally produced product found in your supermarket.

• Be creative. Mix and match with wild abandon. You never know what combo you might fall on that rocks your kid’s world.

CASHEW CREAM If your kids are not nut sensitive, cashew cream will make them (and you) swoon. It is great as a dip for fresh fruit or as a topping for any healthy dessert. It is incredibly versatile and can be flavored with just about anything you’d like. Sweet or savory (this is a great base for a vegan creamy salad dressing) it will be a hit with the entire family. This particular dip tastes like cheesecake.

1 cup of raw cashews – soaked for at least 1 hour 1 ½ tbsp. freshly squeezed lemon juice 3/4 tsp. vanilla 1/2 cup of water, added slowly, until you achieve the consistency you want 1 ½ tbsp. raw local honey.

Combine all ingredients in a high speed blender processed until smooth. If you’d like, drop in some fresh strawberries or blueberries (depending on what is fresh and in season). Makes about a pint.

RAW LIME CURD/PUDDING 2 avocados The zest from one organic lime (1 tsp.)

2 tbsp. fresh lime juice 2 tbsp. raw local honey 3 tbsp. water Combine all ingredients into a blender or small food processor and run until smooth. You will likely need to open the machine up and scrape it down a few times.

Serve in small ramekins. Garnish with a few berries.

Makes 4 servings

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About the Author: Jodi Brown is the Ultimate Kitchen Commando and loves to turn people on to delicious and healthy foods.

She assists people with food transitions and teaches healthy cooking classes. She shares her time between New Orleans and Pensacola. To learn more, visit www.ultimatekitchencommando.com .