Choose Your Snacks Wisely & Get Creative

Around 10:30 in the morning or so, we take a break from school to "refuel" and have some snacks to help us make it through until lunch. This is probably more important for younger children in PreK - 3rd. There is so much energy being burned up by their little bodies and active brains, that eating more frequently is a must.

But to be honest, I think older children (and adults!) could benefit from eating smaller portions more frequently, too. The key, though, is what you eat. Instead of chips, cookies, or other sugary snacks, try more fruits, whole grains, and dairy products. Yogurts, bagels, muffins, bananas, apples, a glass of milk, and cheese are all great ideas for snacking.

I really loved the healthy snacks many of you shared on the MommyMaestra Facebook page when I asked which ones were your favorites. You gave me a lot of ideas to try out...

Thanks, Everyone!

Sometimes all you need is the perfect container. Nibble trays of carrots, grapes, cheese, and crackers are easy to make and enticing to people of just about any age. And just last week, we found these plastic popcorn holders at our local dollar store. My son was so excited to get home and make some popcorn (in our popcorn maker!), fill the holders, and gobble it all down.

During the weekends or for after school snacks, you might have more time to get creative with food. When your kids are craving sugary foods, make simple sandwiches irresistible with cookie cutters in shapes your kids recognize. A dinosaur or Millennium Falcon turkey sandwich is more likely to eaten with less resistance than a plain square one! (Trust me on this.)

Making food art is along similar lines and immediately develops a story in your child's head. It also nurtures their creative spirit, inspiring them to create their own edible masterpieces. You can encourage them to eat more fruits and veggies by supplying them with pieces of food and an empty plate or muffin tin and challenging them to put together a scene or character. Take a look at my Pinterest board on Food Art for inspiration.

One of my newest and most favorite tools for getting my kids to eat more fruit is the ZOKU New Triple Quick Pop Maker that makes three paletas (popsicles) at a time in as little as seven minutes. It is easy and fun and my kids love it to pieces. I love the fact that we are making desserts that are healthy and nutritious because we only use fresh ingredients, mostly fruits.

The Zoku is really easy to use. I didn't know very much about it when I got it, and thought you had to plug it in. So my kids were a little disappointed when we took it out of the box and realized it had to sit in the freezer for 24 hours before using it. But the next day? Whoa! We made sandía paletas by blending up watermelon slices - seeds and all - in a blender then pouring the puree into the Zoku. Less than 10 minutes later my kids were licking away, happy as they could be. (More about the educational benefits of this product coming soon!)

For our next round we added strawberry slices before pouring in the watermelon. We were thrilled with our beautiful and edible creations. Cantaloupes, peaches, even orange juice all freezes nicely. Throw in a few blueberries or banana slices to add texture and color. You can even simply pour in chocolate milk and - vaya! - instant (wholesome) chocolate popsicles. I got their Quick Pops recipe book, too. It is full of yummy goodness! I will never buy a popsicle again. Just looking at the ingredients on the packaging makes me ill.

Take a look at how easy it is to make these healthy paletas!

Other Posts You May Enjoy:

• 15 Homemade Paletas to Try this Summer
  
  
• Paletero Man by Lucky Diaz
  
  
• Airfryer Strawberry Chimichangas
  
  
• Paleta-Themed Educational Resources

Sample Recipes for Healthy Breakfasts



© Kati Molin - Fotolia.com

Warning: One giant post full of delicious, mouth-watering recipes ahead!

One thing I am always fretting over is how to keep my kids' breakfast exciting while still maintaining the nutrition factor. As much as my kids love one particular item, having it over and over again is the fastest way to make it lose its novelty. 

The other problem is that for those of you with children who leave the house for school, the morning rush can really limit the amount of time you have to get a breakfast put together. But healthy can still be quick if you follow these simple tips:

- Hard boil eggs once/twice a week at night, and store them in the fridge for a quick grab-and-go.

- Make extra pancakes, waffles, and crepes and freeze them for future use.

- Mix together dry ingredients for smoothies, pancakes, and other recipes the night before and store in a plastic bag or container until it's time to use them.

- Unless you really love cooking (I don't!), don't try and make a big breakfast from scratch every morning. Instead, rely on your staple dishes, and then make one really great recipe once or twice a week. Or you can have a cooking extravaganza every Sunday, make extras, and freeze them if the recipe permits so you can heat them up later in the week. 

- Once you've narrowed down a group of about six items (i.e., yogurt, fruits, smoothies, waffles, toast, eggs, oatmeal, cereal, pancakes) don't be afraid to mix and match them throughout the week (Day 1: yogurt/waffles/milk, Day 2: oatmeal/fruits/orange juice, Day 3: waffle/hard boiled egg/orange juice, Day 4: smoothie/a slice of toast)

Consider these fast and easy breakfast meals combos:

• Whole wheat waffles with a drizzle of all-natural maple syrup, a hard-boiled egg, (vanilla) yogurt, and a cup of milk

• Oatmeal with chopped nuts, fruit, and orange juice

• Pancakes with a drizzle of syrup, yogurt, and milk

• Slice of toast, one scrambled egg, fresh fruit, and milk

• Breakfast smoothie with a blueberry muffin

• Breakfast quiche, a slice of toast, a yogurt, and milk

• Bagel with cream cheese, hard-boiled egg, a few slices of fruit and orange juice

Now for the best part! Here are some incredibly delicious recipes from mis amigas in the foodie blogosphere. They are so talented! If you visit their website to and love their recipe, please consider leaving them a comment telling them I sent you. :)

Smoothies ~ Parfaits:

Healthy Bananas Blueberries Smoothie on New Latina

Breakfast To Go ~ Blueberry Oatmeal Smoothie on New Latina

Lavender, Vanilla, Blueberry Smoothie on Nibbles & Feasts

Sunrise Parfaits on Parents.com


Oats ~ Oatmeal ~ Cereals

Steel Cut Overnight Oats on Sweet Life

Creamy Bananas Foster Oatmeal on Nibbles & Feasts

Homemade Cereals on New Latina


Toast ~ Waffles ~ Pancakes ~ Biscuits
(Let's take it easy on the syrup, hmmm?)

Banana French Toast on Two Good Eggs

Creamy Orange Marmalade French Toast with Coconut Syrup on Two Good Eggs

Blueberry Pancakes on Two Good Eggs

Butternut Squash Pancakes on Two Good Eggs (Perfect for fall, no?)

Sweet Potato Biscuits on La Cocina de Leslie


Casseroles ~ Quiches ~ Frittatas

Blueberry French Toast Casserole on Two Good Eggs

Chorizo and Potato Mini-Quiches with Veggies on Nibbles & Feasts

Spicy Mexican Chorizo Zucchini Frittata on Muy Bueno Cookbook (You can leave out the peppers for a non-spicy version!)


Cultural Dishes

Bean, Cheese and Chorizo Mexican Molletes on Two Good Eggs

Melon con Crema de Mango on Sweet Life (Go easy on the crema. Healthy? Probably not so much. But the melon is!)

Breakfast Tostada on Sweet Life


Other Great Posts with Ideas for Healthy Breakfasts

10 Easy & Healthy Alternatives to Packaged Breakfast Cereal for Kids on Childhood 101

Desayuno para Niños #1 on Mama Contemporanea

10 Delicious and Healthy Breakfast Ideas for Kids on Baby Center

The Link Between Nutrition and Academic Performance

Last week the No Kid Hungry campaign released a report saying that 3 out of 5 teachers say they have children in their classrooms who regularly come to school hungry.

For many low-income students, the low-cost or free breakfasts and lunches they receive at school may be the only meals they receive each day. This matters a lot to school districts because a child's ability to focus in school and their ability to recognize and understand concepts are directly affected by their diet.

Research shows that nutrition directly impacts brain development, cognitive skills, motivation, attention span, and more. A lack of proper nutrients can cause irritability, and make a child more susceptible to infections and diseases, which in turn affects school attendance.

So this is why breakfast is the most important meal of the day and what a child eats for it can determine how well they'll learn in school that day. During the course of a lesson or school day, the brain is working really hard to analyze and internalize specific concepts. I know from experience that learning to read, for example, uses a TON of energy. When my daughter was learning to read, I tried to make sure that our reading lesson was one of the first two subjects after breakfast. Otherwise, I was careful to give her a snack and a glass of milk before we attempted to read. There was a noticeable difference in her behavior and attitude if I didn't, and the lesson would quickly deteriorate to tears without the proper sustenance.

Last year in August, I dedicated a week to Nutrition here on MommyMaestra. And if you look through my blog, you'll find numerous articles on nutrition. I hope you'll take a moment to look through them for ideas on healthy foods and resources for menu planning. This week, I'll be sharing more products and resources to help you supply your child with the proper "fuel" that he or she needs to achieve maximum performance in school.

Meanwhile, I encourage you to check out No Kid Hungry's Facebook page and help spread the message about how we all can help to end hunger in our schools.

Con mucho cariño...

Resources for Creating A Healthy Diet for Your Familia

Creating a healthy diet plan for your family takes time and organization. As mamis, we are the ones who decide what our family is going to eat and we establish our children's eating routines. When we don't take the time to think about what we are buying at the grocery store and what our meal plan for the week is, it becomes SO easy for junk food sneak into our lives.

I don't use a meal planner. And I think this is my biggest mistake. I have never been a great cook like my 'Buelita, mainly because I don't make it a priority. I should. So I've been exploring my options, and here are a few of the resources I've been looking at or using:

This month I discovered Williams-Sonoma after a friend told me about this sale. Since then, I was pleasantly surprised to discover their bts 30-Minute Meal calendar. Two recipes that immediately caught my eye were the Cuban Beef Picadillo (yum!) and the Honey-Lime Sweet Potatoes. They also have a page dedicated to Back-to-School snacks.

Along the same lines, one of their blogs, The Blender, has recently posted an article on 4 Ways to Make Kids' Lunches More Fun. If nothing else, READ THIS ARTICLE!! I was sold with the very first picture. (Can you figure out why?) In fact, this awesome blog has a whole section dedicated to Back-to-School related subjects (their yogurt parfaits look so deliciosos!)

Nourish Interactive has got to be one of the best bilingual nutrition sites on the web. They have games, printables, recipes, a meal planner, and even a children's BMI calculator. I love their educational resources. Both parents and kids will enjoy this site!

Which types of resources do you use to help you with meal planning?

Con mucho cariño...

Healthy Snacks and Breakfasts for Los Niños...and You!

One of the best things about having this Nutrition Week on MommyMaestra is that I was able to pick your brains. I am always trying to think of healthy snacks for my kids. When we are hungry, we usually turn to: goldfish, grahm crackers, grapes, bananas, aguacates, apples, oranges, fiber bars, yogurt, apple sauce, and banana jars.

Maybe you are wondering what banana jars are? A long time ago, I discovered that my kids loved to eat pudding. (Who doesn't, right?) But I'm not keen on serving this as a snack. I try to keep all sugary foods to a minimum, and items like these are only allowed as a dessert - IF they finish their entire meal. I feel like the body handles the sugar better if it is eaten after a meal. Plus, their little bodies are close to full, so they are less likely to eat too much of it. Anyway, they also love yogurt and apple sauce. So I thought why not just create my own healthy, fruit "pudding?" And then I realized that, hey, Gerber already has!

You see where I'm going with this don't you? So because I'm all about saving time, I started buying Gerber baby food - just the fruits, like bananas, strawberry and banana, sometimes pear. And my kids have one jar instead of pudding or ice cream. *Win!*

And now, thanks to you, I have expanded my list! Here are some of your suggestions...

In addition, some of my blogging hermanas have shared their healthy recipes and snack choices with me. And so now, I share them with you...xo!



Blackberry Muffins from Sweet Life Bake

The Blackberry Muffins and Mango Agave Granola from Sweet Life Bake are making my mouth water! I want to try the muffins in the morning sometime and see how my kids do in school afterwards. I'm always looking for foods that will help them focus.
Bonnie also has a recipe for Overnight Oats on New Latina. I'm looking forward to trying this, too.

If you are looking for natural energy bars, check out Ericka's Honey Nutty Tree-Hugger Bars - they look deliciosos!! Her site, Nibbles and Feasts, is loaded with yummy recipes.

Mi amiga, Silvia, from Mama Latina Tips also has a great article on Soccer Snacks, but I think these would work well for children involved in any sport really. 

Con mucho cariño....

Getting Kids and Parents Ready for the Classroom {GIVEAWAY}

Erick Recinos’ Top Tips for Getting Kids and Parents Ready for the Classroom

Erick Recinos is a certified nutritionist and health expert.

Back to School for Kids

1. Omega Fatty Acids for Brain Power

• Fact: During the summer, many kids can lose as much as 2.6 months’ worth of learning.

• Solution: The consumption of Omega fatty acids, particularly Omega-3, can improve learning and memory. Genesis Today’s Omega Orange juice delivers key plant-derived omega fatty acids to support brain health, plus 200% daily value of vitamin C, with less sugar than leading orange juice brands.

2. Immunity Boosting Gummy Vitamins

• Fact: Going back into the classroom exposes kids to thousands of new germs from sharing supplies, toys and desks – and we all know that having a sick kid isn’t fun!

• Solution: Build up your children’s immune systems by giving them vitamins specifically designed to boost immunity. Genesis Today’s Superfruit Immunity gummy vitamins are found at Walgreens and contain a unique blend of superfruits acerola and pomegranate, along with vitamin C, zinc and Echinacea to pack a powerful immunity punch.

3. B-vitamins for Natural Energy

• Fact: Back to school means new teachers, more homework and new daily stresses for kids, which can lead to lack of energy.

• Solution: The consumption of B-vitamins, particularly vitamin B12, will give them the natural energy they need to face the challenges of a new school year. Genesis Today’s Acai Berry Juice, found at Wal-Mart and major grocery stores, provides 1,000% daily value of vitamin B12, 200% daily value of vitamin C, plus Omegas 3, 6 and 9 – all with no high fructose corn syrup, artificial flavors, colors or added sugar.


Back to School for Mom

1. Naturally-Derived Caffeine

• Fact: Back to school means back to carpooling, homework, school performances, projects, soccer games, dance classes and on and on. Many adults reach for caffeinated beverages that can contain harmful additives or artificial sweeteners.

• Solution: Jumpstart your day with a natural low calorie citrus juice that not only gives you energy, but also provides 500% daily value of vitamin B12, 100% daily value of vitamin C, plus other natural ingredients such as guarana and theanine that provide energy, mental focus and alertness.

2. The Legendary Beauty Berry

• Fact: Those hurried mornings trying to get the gang out the door can mean skipping or shortening your beauty regimen, impacting your hair, skin and nails and ultimately, lessening that youthful glow we all desire.

• Solution: The acai (pronounced ah-sigh-ee) berry, also known as the “beauty berry,” is hidden deep in the Amazon rainforest and is crammed with B-vitamins that not only provide natural energy, but also support healthy skin, hair and nails. Genesis Today’s Acai Vitamin Super Chews are a quick grab-and-go snack with 2,000 mgs of the beauty boosting berry.

3. Mood Boosting Fruits

• Fact: The stresses of getting kids out the door for a new school year can make even the most organized and patient people agitated from time to time.

• Solution: Goji berries, grown deep in the Himalayias, have long been known as the “happy berry” due to its mood-boosting abilities. The goji berry can be difficult to find in your everyday grocery store, but Genesis Today’s Cranberry Goji juice is available at Wal-Mart and other major retailers and features 10,000 mgs of goji berry.


THE GIVEAWAY

Genesis Today has generously offered a sample package of some of their products to one MommyMaestra reader. I received the same package a few weeks ago and agreed to offer one to you because the kids and I loved it.

To enter, simply leave a comment below.

The deadline to enter is 11:59 EST, Sunday, August 21st, 2011. The winner will be chosen using Random.org. and contacted via email - so be sure to leave a valid email address (or some other way to contact you) in your comment! Open to United States residents only.

And to increase your chances of winning, you can:

1.) Blog about this giveaway and include the link to your post.

2.) Tweet the following: #Sorteo Win back-to-school nutritional goodies from @GenesisToday and @LatinMami http://bit.ly/oFVfmf

3.) Follow Genesis Today Latino on Facebook

4.) Follow @GenesisToday on Twitter

Buena suerte...

Disclosure: Upon my request, Genesis Today agreed to have one of their nutritionists write a few articles for MommyMaestra on the topic of nutrition for students. I did receive a sample pack of products, which we liked, so I asked them to offer the same pack as a giveaway.

Avocados: The Super Snack!

© Courtesy of California Avocado Commission

In my book, there is nothing better than a fresh aguacate. They are my healthy snack of choice because they can be eaten sliced, or as an ingredient in any number of recipes.

They are also an incredible source of nutrition. Did you know that the humble avocado has...

• more than 25 essential nutrients that our bodies need, including folic acid, Vitamin E, Potassium, B vitamins and fiber, and protein not normally found in fruit.

• phytonutrients that are thought to prevent many chronic diseases

• phytochemicals such as lutein, glutathione and beta-sitosterol.

• "nutrient boosting" qualities because it allows the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene and lutein, in foods that are eaten with the fruit.

• both monounsaturated and polyunsaturated fat and (again) potassium which help to reduce the risk of cardiovascular disease.

This week, I'm highlighting healthy diets for children. So below, I'm excited to share some of my favorite discoveries of snacks and meals (that feature avocados) for students. All of these particular recipes and more can be found on Avocado.org.

*Large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

LADY BUGS ON A STICK

Ingredients

1 ripe, Fresh California Avocado, seeded, peeled and mashed
¼ cup prepared salsa, or to taste
8 celery stalks, washed and trimmed
12 small grape tomatoes, cut in half lengthwise

Instructions

1) Stir the salsa into the mashed avocado to combine.

2) Carefully fill the hollow in each celery stalk with the guacamole.

3) Nestle 3 grape tomato halves into the guacamole on each celery stalk.

PICK UP STICKS

(shown above)

Ingredients

12 long, thin pretzel sticks (about 4 inches long)
¼ ripe California avocado, seeded, peeled and cubed
2 slices nonfat American cheese, cut into 1 inch squares
½ red apple, cored and cubed
12 red grapes

Instructions

1) Using pretzel stick as skewer, thread on grape, cheese square, apple cube and California avocado cube.

2) Repeat process making twelve "Pick Up Sticks".

3) Serve to kids and let them pick up their snack enjoying fruit and sticks.

Hint: Use wooden skewer to poke holes in avocado, apple and grape.

QUICK WRAP FOR KIDS

Ingredients
 
4 fajita size fat free flour tortillas
2 slices ripe, Fresh California avocados, mashed
4 deli slices of sodium-free turkey breast
2 tsp.prepared barbecue sauce, divided
4 thin slices of low fat mozzarella or American cheese, divided
1 cup carrots, peeled and coarsely shredded (about 2 large carrots), divided

Instructions

1) Place two teaspoons mashed avocado on tortilla, spreading to within 1 inch of tortilla edge.

2) Place 1 slice of turkey breast over mashed avocado.

3) Top with cheese and spread on 1/2 teaspoon barbecue sauce.

4) Sprinkle one-quarter of the carrots over the sauce.

5) Roll up tightly.

6) Place seam side down on plate. Using serrated knife, slice in half.

Repeat procedure preparing four wraps. Serve.

Note: Can be prepared 1 hour ahead of serving, wrap in plastic wrap to insure freshness.

CALIFORNIA AVOCADO POTASSIUM POWER-UP SMOOTHIE

Ingredients

1 cup orange juice

1 ripe, Fresh California Avocado

1 ripe banana

1 Tbsp.honey

1 cup nonfat frozen yogurt - vanilla, orange, or peach

Instructions

1) Combine orange juice, avocado, banana and honey in blender. Cover and blend until smooth.

2) Just before serving, add frozen yogurt; blend until thick and smooth.

Yield: 3 cups

Top Tips for Better Health

We're starting off Nutrition Week with this guest post by Erick Recinos, a certified nutritionist and health expert at Genesis Today.

Top Tips for Better Health

By Erick Recinos – Certified Nutritionist and Health Expert

Believe it or not, even the healthiest among us are probably not getting the recommended daily dosage of vitamins, minerals, proteins and essential fatty acids needed for the proper functioning of our bodies and our overall well-being.

Vitamins are organic substances made by plants or animals and minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Both vitamins and minerals are essential nutrients that our body needs to grow and develop normally; they also play a unique role in maintaining our health. In today’s modern life style, unless you’re completely sure you consume 10 fruits and vegetables a day, you best be taking a multivitamin. Genesis Today SuperFruit Immunity Gummy Vitamins can be found at Walgreens and perfectly enjoyed by the entire family. These gummies are not only delicious but also a convenient way to get your daily nutrition and health support.

Proper consumption of proteins is also important to increase energy and body muscle. They are also essential for growth and development. It provides the body energy, and is needed to manufacture hormones, antibodies, enzymes and tissues. Complete proteins are found in meat, fish, poultry, cheese, eggs, and milk. However, since these foods should be eaten in moderation, you can also try a soy vegetarian protein or combine beans with brown rice, corn, nuts, seeds or wheat to substitute meat for a complete protein intake. To assist in the digestion of protein it is important to have lactobacillus acidophilus, a type of “friendly” bacteria. Acidophilus has antifungal properties which help to reduce blood cholesterol levels, aids digestion, and enhance the absorption of nutrients. “Green drinks” are a natural food formula made from plants that are good detoxifiers and blood cleansers, as well as sources of chlorophyll, minerals, enzymes and other important nutrients. Genesis Today GenEssentials Greens™ can be purchased at Whole Foods. It is a potent, premium blend of food-based nutrition made from a powerful combination of organic green superfoods. It’s the strongest green superfood supplement on the market and contains a full spectrum of probiotics, including L. acidophilus to assist in healthy digestion.

Another top item to keep in mind for a healthy diet are essential fatty acids, which consists of omega-3 and omega-6, key for cognitive functions (mood, mind, memory). They also improve the skin and hair, reduce blood pressure, aid in the prevention of arthritis, lower cholesterol and triglyceride levels, and reduce the risk of blood clot formation. Found in high concentration in the brain, EFAs aid in the transmission of the nerve impulses and are needed for the normal development and functioning of the brain. A deficiency of omega fatty acids can lead to an impaired ability to learn and recall information. Most people don’t get enough healthy omega fatty acids, so when you need a boost try Omega Orange Juice by Genesis Today which can be found in the refrigerated section at Wal-Mart. It is a great healthy way to add omega fatty acids into your morning routine.

Nutrition Week on Mommy Maestra

I am so excited to dedicate this week to the role that nutrition plays in the lives of students. I have some great products, recipes, and websites to share with you, as well as some guest contributors who talk about how diet can affect your child's academic success and what you can do about it.

This is a topic that I've been trying to put together for almost a year now, because I knew that it somehow affected my own daughter. I think that for many of us mamás, we want to help our children as best we can, but sometimes we just don't know how. So I look forward to sharing some tips and information with you this week. And I'm also excited about implementing some of these in my own familia's routine.


Con mucho cariño...