Sweet, Simple After-School Snacking

(Family Features) With school back in full swing, the days will be full, packed with classes, homework and after-school sports, music and other extracurricular activities. To make the most of all these endeavors, it’s important to eat well to sustain the critical energy and focus required throughout the day.

Smart fueling includes keeping nourishing snacks such as heart-healthy grapes on-hand – whether at home, in the car or coming off the field. Fresh California grapes – simple, convenient and nutritious – can make for a delicious snack on their own.

Available in three appealing colors – red, green and black – crisp, juicy grapes can add a tasty touch when hunger calls for an afternoon energy boost. Grapes also pair well with crackers, cheese and nuts for other snack combos.

Yet another way to enjoy fresh grapes is to blend them with other fruits and vegetables to create smoothie bowls, a nutritious option to help ensure that a variety of healthy ingredients are part of a balanced day.

Smoothie bowls work well as a snack or even a quick breakfast, and also provide a way for parents to introduce their kids to new, healthier bites.

This Grape Smoothie Bowl is fresh, flavorful and full of sweet grape taste for a quick fix that can leave bodies fueled and ready to take on the rest of the day.

Find more information and snack ideas at GrapesfromCalifornia.com.

Grape Smoothie Bowl

Prep time: 10 minutes
Servings: 2

• 1/2       avocado
• 2          medium bananas, sliced and frozen
• 1          cup packed baby spinach
• 2          cups green California grapes, divided
• 1          cup unsweetened almond milk
• 1          piece fresh ginger (1-inch length), peeled and sliced (optional)
• pinch of salt
• 1          tablespoon chia seeds
• 1 1/2    tablespoons toasted coconut chips

1. In blender, combine avocado, bananas, spinach, 1 cup grapes, almond milk, ginger and salt; blend until smooth. Pour into two bowls. Halve remaining grapes and place on top of smoothie bowls along with chia seeds and coconut chips.

Nutritional information per serving: 370 calories; 5 g protein; 66 g carbohydrates; 13 g fat (32% calories from fat); 3.5 g saturated fat (9% calories from saturated fat); 200 mg sodium; 10 g fiber.

Pack a Healthier Lunchbox this School Year

(Family Features) When school is in session, it's the perfect time to renew your family's healthy eating habits by getting in a groove of lunchbox packing.

While packing a healthy school lunch day after day can seem daunting, it doesn't have to be. By taking the free Power Your Lunchbox Promise, you can gain access to customizable, make-ahead lunchbox inspiration like Black Bean Empanadas and Rainbow Bento Boxes, which creatively include servings of fruits and veggies to keep kids' brains charged all day.

Making the promise not only signals a commitment to making healthier meal choices this year, it also helps those in need. For every promise made, health-focused partner brands will collectively donate $1 to Feeding America programs that support families and children. In addition to kid- and registered dietitian-approved breakfast, lunch, snack and dinner recipes, the promise website features coupons, health tips to help your family during the school year, lunchbox ideas and giveaways.

Additionally, teachers have a special section of the site where they can make the promise as a classroom and download free fruit and veggie themed classroom decor and lesson plans.

To find your lunchbox inspiration and make the promise, visit poweryourlunchbox.com.

Rainbow Bento Box

Recipe courtesy of Produce for Kids
Prep time: 15 minutes
Servings: 2

• 2 red mini sweet peppers, sliced
• 1 mandarin, peeled and segmented
• 1 kiwi, sliced
• 1/2 cup sugar snap peas
• 1/4 cup blueberries
• 1/2 cup red seedless grapes
• 1 large spinach wrap
• 1 tablespoon hummus
• 2 slices provolone cheese
• 2 ounces low-sodium deli-sliced turkey
• 1/2 cup baby spinach, chopped

1. Assemble two lunchboxes each with half of the peppers, mandarin, kiwi, snap peas, blueberries and grapes.
2. Lay wrap on flat surface. Spread with hummus and top with cheese, turkey and spinach. Roll up tightly and slice into 1-inch thick rounds. Add half to each lunchbox.

Black Bean Empanadas

Recipe courtesy of Produce for Kids
Prep time: 10 minutes
Cook time: 25 minutes
Servings 6

• 1/2 teaspoon olive oil
• 3 mini sweet peppers, finely chopped
• 1/4 cup finely chopped sweet onions
• 1/2 cup chopped tomatoes
• 1 cup no-salt-added black beans, drained and rinsed
• 1 tablespoon low-sodium taco seasoning
• 12 frozen empanada discs, thawed
• 3/4 cup shredded low-fat cheddar cheese
• 1 large egg white, beaten
• 6 guacamole minis
• 6 packages crispy fruit

1. In skillet over medium heat, heat oil. Add peppers, onions and tomatoes. Cook 3-4 minutes, or until tender. Add black beans and taco seasoning. Cook 2 minutes. Set aside to cool.
2. Heat oven to 375 F.
3. Lay empanada dough out on parchment-lined baking sheet. Fill with black bean filling and 1 tablespoon cheese. Fold dough over filling to create pocket. Use fork to press down sides to seal. Brush with egg whites. Repeat with remaining dough, filling, cheese and egg whites.
4. Bake 20-25 minutes, or until golden brown. Remove from oven and let cool.
5. Serve two empanadas with guacamole, for dipping, and crispy fruit on side.

New Year, New Family Habits

Simple ideas to make healthy eating easier

(Family Features) When your family is transitioning back into a regular routine in the new year, it’s the perfect time to recommit to healthy eating habits throughout the day. Getting the whole family on board may be easier than you think – just keep the focus on flavor and fun.

If you’re short on ideas to jumpstart better family eating, try these tips:

Keep it simple. Busy families often rely on the convenience of boxed meals, but you can get the same easy, delicious meal in a much healthier way. Everything cooks in one pot for easy clean-up, and this Cheeseburger Mac recipe swaps ground beef for leaner ground turkey. Not only is this an easy weeknight dinner, but leftovers can be packed in a thermos for lunch on chilly days.

Have fun. Try using creative shapes, textures and colors to make mealtime and lunchboxes more fun. Use cookies cutters to easily create butterflies, flowers, dinosaurs and more. Allow your kids to get involved in packing their own lunchboxes or helping with a meal. If your kids have a love of space or are learning about it in school, this bento box is definitely out of this world. Grapes create the dark backdrop while Swiss cheese is the perfect place for a moon landing. Clementine crescent moons and mini sweet pepper planet rings round out the meal.

Make a family promise. To keep the momentum going, rely on a resource like the Power Your Lunchbox Promise website, which offers everything from healthy lunchbox ideas to after-school snacks and dinners. All meal ideas have been approved by a registered dietitian, meet USDA guidelines and are kid-friendly. What’s more, for every Power Your Lunchbox Promise made on the website, health-conscious companies supporting the initiative will make a $1 donation to Feeding America's programs that support families and children. Learn more at poweryourlunchbox.com.

Cheeseburger Mac

Recipe courtesy of Produce for Kids

• 1          tablespoon olive oil
• 1          pound lean ground turkey
• 1          small onion, finely chopped
• 1          cup mini sweet peppers, chopped
• 1 1/2    teaspoons paprika
• 1          teaspoon sugar
• 1/2       teaspoon salt
• 1/2       teaspoon chili powder
• 1 1/2    cups water
• 1          cup milk
• 3          tablespoons tomato paste
• 1 1/2    cups whole-grain dry macaroni
• 1          cup shredded low-fat cheddar cheese

1. In large skillet over medium high heat, heat oil. Add turkey, onion and peppers. Cook 7-10 minutes, or until turkey is cooked through.
2. In small bowl, mix paprika, sugar, salt and chili powder. Add to turkey and stir. Add water, milk, tomato paste and pasta. Mix well. Bring to boil, reduce heat and simmer 10 minutes, or until pasta is cooked and liquid is absorbed. Remove from heat and top with cheese.

Space Exploration Bento Box

Recipe courtesy of Produce for Kids

• 1/2       cup red seedless grapes
• 1          whole-wheat sandwich round
• 2          slices low-sodium deli-sliced turkey
• 1          slice Swiss cheese
• 1/2       slice low-fat cheddar cheese
• 1          clementine, peeled and segmented
• 3          mini sweet peppers, sliced into rings
• 1          package freeze-dried fruit

1. Add grapes to bottom of large section of bento box to create space background. Place bottom of sandwich round on top, add turkey and sandwich round top.
2. Lay Swiss cheese on cutting board. Using small bowl or other round object, cut into circle. Place on top of sandwich to create moon.
3. Lay cheddar cheese on cutting board. Using small star cookie cutter, cut out stars. Add to space around moon.
4. Pair with clementine “crescent moons,” pepper “planet rings” and freeze-dried fruit.

6 Ways to Build a Better Lunchbox

(Family Features) Coming up with fresh ideas every day to keep kids’ lunches exciting is no small task. When the goal is an empty lunchbox and a full, happy tummy, the winning combination is a blend of nutrition and flavor.

Step up your game this school year with these ideas for a better lunchbox:

Get creative. Foods that look can good taste good, too. Transform sandwiches into fun shapes using cookie cutters or make tiny heart- or star-shaped, bite-size pieces of cheese for a fun finger food. Another fun idea: thread sliced and bite-sized vegetables on a wooden stick for a no-cook kabob. For a sweet variation, use fruit instead and sprinkle with coconut for extra flavor.

Skip the packaging. Little fingers can struggle to open pre-packaged foods, so instead opt for fresh ingredients that fit into a bento-style box. Not only can kids see what tasty treats await and dig straight into their meals, less packaging means less processing, which is good for their health and the environment.

Keep it simple. Opt for delicious, flavorful foods that deliver nutrients kids need and the taste they want without any extras. An option like Hidden Valley Simply Ranch makes for a rich and creamy complement to carrot sticks, cucumber and other lunchbox staples. With no artificial preservatives, flavors or colors this ranch is perfect for encouraging kids to eat the veggies you pack. Look for Classic Ranch or for a special twist, try flavors such as Cucumber Basil or Chili Lime.

Rely on the familiar. Refueling during the day is important to keep kids focused and able to mentally and physically tackle the rest of the school day. Avoid trying out new foods at lunchtime and save experimenting with new flavors for meals at home.

Go for variety. Representing multiple foods groups isn’t only a good way to deliver good nutrition, the variety in colors and textures can make the meal more interesting and encourage kids to eat more. Include savory meats, crunchy crackers, veggies and sweet fruits.

Add a treat. Whether it’s a favorite fruit or yogurt, a single piece of candy or even a simple note that says “I love you and I’m proud of you,” find a way to add something sweet to every lunch and bring a smile to your child’s daily routine.

Look for more kid-friendly meals at hiddenvalley.com. 

Portable Veggie Kabobs with Tangy Veggie Dip

Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Servings: 6-8

• 1          cucumber, sliced
• 1          cup broccoli florets
• 2          carrots, sliced
• 8          cherry tomatoes
• 6-8       wooden skewers
• Hidden Valley Simply Ranch

1. Gently thread cucumber slices, broccoli, carrot slices and cherry tomatoes on skewers, placing 2-3 pieces of each veggie on each skewer to make a rainbow of colors.
2. Serve ranch dressing with veggies for dipping.

Tip: Add cheese cubes for protein on kabobs, if desired.

Photo courtesy of Mick Jones

What Moms Need to Know About Summer Nutrition for Kids

Hit a home run with essential nutrients for active kids

(Family Features) With summer in full force, kids are busy with physical activities and whether it’s little league baseball games, swim team or summer camp, they’re more active than ever. Moms, nutritionists and pediatricians alike know active kids and developing bones and muscles need essential nutrients to grow strong, but The Dietary Guidelines for Americans say most Americans, including children, actually aren’t getting enough fiber, calcium, vitamin D and potassium in their diets.

Moms can keep up by making sure kids fuel their bodies with proper nutrition and stay hydrated at the same time. As a drink kids already love the taste of, milk is a great choice when moms want to serve delicious and natural, high-quality protein for kids before sending them off on summer adventures. Many are also surprised to learn that milk can help hydrate after exercise due to its natural electrolytes and fluids.

Milk plays an important role for kids’ meals and snacks, providing three of the four nutrients most Americans, including kids, aren’t getting enough of (calcium, vitamin D and potassium), and it’s the top food source of these nutrients, to boot.¹ Plus, with 8 grams of protein per every 8-ounce glass, the farm-fresh beverage is a great way to help the whole family kick start the day.

One way to hit a home run for your kids is by stepping up to the breakfast plate with delicious baseball pancakes. Served with an 8-ounce glass of milk, this breakfast is the perfect combo to help kids fuel up with protein in the morning.

Find more nutritious recipes to pair with milk at milklife.com.

Home Run Pancakes

Servings: 4

• 1          cup all-purpose flour
• 1          teaspoon baking powder
• 1          teaspoon sugar
• 1/4       teaspoon salt
• 1          large egg
• 1          cup fat free milk
• 1/4       teaspoon vanilla extract
• nonstick cooking spray
• 8          strips low-sodium turkey bacon (optional)
• 2-3       tablespoons raspberry or strawberry syrup (optional)

1. Whisk together flour, baking powder, sugar and salt. Mix egg, milk and vanilla separately. Add wet ingredients to dry ingredients and whisk gently until just combined.
2. Heat griddle or skillet to medium heat and grease lightly with cooking spray.
3. Using 1/3-cup measuring cup for each pancake, pour batter onto pan. Cook until bubbles form and edges start to look dry then flip and cook another 30-45 seconds.
4. Cook bacon on griddle 3-4 minutes on each side, if desired, until desired crispiness is achieved.
5. Place cooked bacon next to pancakes for “baseball bats.” If desired, drizzle syrup onto pancakes to make baseball stitching.
6. Pair each serving with 8-ounce glass of milk.

Nutritional information per serving: 240 calories; 1.5 g fat; 55 mg cholesterol; 15 g protein; 40 g carbohydrates; 1 g fiber; 420 mg sodium; 454 mg calcium (45% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

¹Fulgoni VL, Keast DR, Quann EE, Auestad N. Food sources of calcium, phosphorus, vitamin D, and potassium in the U.S. The FASEB Journal. 2010;24:325.1.