Candy as rewards?

Recently I've experienced candy and other unhealthy foods are being given to students as rewards for good behavior and class work.  Am I the only one who sees what's wrong with this?

In an attempt to keep a positive environment in the classroom, educators are contributing to an epidemic. 

In 2012, the percentage of children aged 6-11 years old in the US who are obese is nearly 18%. This is an increase from 7% in 1980. Pediatricians report that children as young as 6 are being diagnosed with Type 2 diabetes. 

• Four out of five children are not eating the minimum recommended number of servings of fruits and vegetables. Instead, they are consuming foods of low nutrient density such as candy, cookies, chips and doughnuts.
• Children spend an average of 4 hours a day watching TV or other electronics. 
• Less than half of children are physically active for an hour everyday. 
• Approximately 11% of children 4-17 years of age (6.4 million) have been diagnosed with ADHD as of 2011.

Research shows candy “rewards” become more desirable to children than if they had not been used as rewards in the first place. We were all born with a natural preference to sweet tastes.  These preferences should be sated with natural fruits and veggies. 

Offering an unhealthy food to a child for doing a 'good' job sends mixed messages. How can you back up teaching wellness if you're promoting unhealthy eating? 

I applaud the parents who take responsibility for their children's health and promote heathy eating habits and lifestyle.  I also applaud educators who have a 'zero candy policy' in their schools.  That's a true investment into their students future!

Be Mindful

Mindfulness is "the intentional, accepting and non-judgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment"

As the school year begins, I'm aware of the need to be mindful.

Mindful of rest.

Mindful of play. 

Mindful of nutrition.

The academic demands of our children are many; and increasing each year.  The length of time asked of them to sit (still) and focus on lessons are long.  Recess time is short and lunch is not always nutrient rich. 

We can do better than this. We must do better for our children.  

Children should play as children do.  Run, jump, roll, climb; for long periods of time. Inhaling the fresh air. Feeling the warm sun or cold wind on their face.  Be Mindful.

What we put into our children's bodies is just as important as the lessons they learn in class. How do we expect a child to be still and focus when they've started their day eating a bowl of sugary cereal or pastry?  How do we expect them to continue to learn in the afternoon after a carbohydrate loaded lunch will little protein, vegetables or fruit? Be Mindful.

Knowing when our children need rest is important. An overloaded schedule can burn out children. Don't get me wrong; I support extra activities. Be it sports, dance or art classes all are important. So is rest. Be Mindful.

I will strive to Be Mindful everyday, because my children deserve it. 

Snack recipes

I've been asked to share my recipes I've made with many of you.  I am always flattered by the love many of you show me and requests I receive for my recipes.  Makes me think.... Healthy Appetites Menu Plan??  Hmmm...... an idea that has been going around this noggin of mine.  Keep posted.

Carob Chip Muffins

Makes 12 muffins

1/2 cup firmly packed brown sugar
4 tablespoons butter ( I use Earth's Balance to keep mine dairy free)
3/4 cup rice milk (feel free to use buttermilk or cows milk)
3/4 carob chips
1 large egg
2 tsp vanilla extract
2 cups white whole wheat flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt

1. Preheat the oven to 350 degrees.  Coat a 12 cup muffin tin with cooking spray of line with paper baking cups.
2. In a large mixing bowl beat the brown sugar and butter until creamy.  Stir in the milk, carob chips, egg and vanilla.
3.Add the flour, baking powder, baking soda and salt, and stir until just combined; do not over mix.  There should be lumps in the batter.
5. Divide the batter among the muffin cups. Bake until the tops of the muffins are lightly browned and a toothpick inserted in the center comes out clean,  about 20-25 minutes.  Turn on to a rack to cool.
6.Store in an airtight container at room temperature for up to 2 days, or wrap individually and freeze up to one month.



Apple Cinnamon Muffins

1 cup all purpose flour
1/2 cup white whole wheat flour
2 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
1/2 cup rice milk (feel free to use cow's milk)
1/2 cup sugar or honey
2 large eggs
1 tsp vanilla extract
1/4 cup canola oil
2 cups peeled and chopped apples ( I used gala)

1. Preheat oven to 400 degrees and line a muffin tin with paper baking cups
2. In a medium bowl, whisk together the flours, baking powder, salt and cinnamon
3.In a large bowl, whisk together the milk, sugar (or honey), eggs, vanilla and oil
4.Stir in the dry ingredients into the wet and mix until just combined.
5.Fold in the apples
6.Pour the batter into the prepared muffin cups and bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
7.Transfer to a rack to cool.



Blueberry Oat Muffins

1 1/4 cups all purpose flour
1 1/4 cups old fashioned oats (not quick or steele cut)
2tsp baking powder
1/4 tsp salt
1/2 cup sugar
1/2 cup rice milk (feel free to use cow's milk)
1 large egg
1 tsp vanilla extract
1/3 cup canola oil
1 cup fresh or frozen (not thawed) blueberries

1.Preheat oven to 400 degrees and line a muffin with paper baking cups
2.In a medium bowl, whisk together the flour, oats, baking powder, salt and sugar
3.In a large bowl, whisk together the milk, egg, vanilla and oil.
4.Stir the dry ingredients into the wet and mix until just combined.
5. Gently fold in the blueberries.
6.Pour the batter into the cups and bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
7. Transfer to cooking rack.


I hope you enjoy baking these as much as I have and that you and your family enjoy eating them!

Alyssa

Healthy Snacks for Healthy Kids Part 2

Last Friday afternoon, the school nurse handed me my plastic bags, once containing my healthy snacks, now empty. "The kids loved these! I let them choose what they wanted and they went so fast!" What happened next was me grinning, jumping up and down, clapping like a giddy school girl. A sight I am sure!

You see, I was nervous as to the response my healthy snacks would have with the kids. Would they like them? Would their taste buds be accepting to these healthy ingredients? To my surprise they were a yummy success!

To top it off, the nurse shared with me this story. A student came into her office carrying a store bought cupcake, topped with a large mound of frosting and sprinkled with candy. He asked her; "Could I please trade this in for a healthy snack? My mom sent me to school with this and I don't want it!" Yes another round of jumping and clapping from me followed. This is it! THIS is why I do this! To teach kids about good, real food and to ask for it! We MUST continue this project. I quickly replied with; "I'll be in on Monday with more snacks!"

Back to my kitchen I went. Over the weekend I made 3 varieties of muffins; Apple Cinnamon, Blueberry Oat and Carob Whole Wheat. Muffins are a great snack that freeze well and a quick, healthy snack to have on hand.

It only takes on act of kindness to effect the lives of many. This is why I do what I do.

Healthy Snacks for Healthy Kids

Many children start their day without much, if anything at all, to eat before heading off to school.  Schools offer breakfast to students but much of this is sugar laden cereals, muffins or other unhealthy options.  To add to the already nutrtient lacking morning, some families are not sending (or are not able to send) their child with a snack to eat.

Educational standards are set extremely high for children.  Some children can not think past their growling stomachs, never mind focus on the demands of their teachers and peers.  However, if you feed a brain with junk but expect excellence, you are going to receive the opposite result.

The school nurse at our local school tries her best to provide a snack for students who need it.  This is done voluntarily and with her own money.  Unfortunately, snacks such as crackers and pretzels are not ones that will fill little bellies with foods that will power their brains, keep their blood sugars at an optimum level and supply the nutrients that their bodies so desperately need.  

I've decided to make and bake snacks such as trail mix, granola and healthy muffins to be given to children who do not have a snack to eat.  These snacks will be full of protein, grains, fruits and/or veggies while being mindful of food allergies and sensitivities. These snacks will not contain any additives or preservatives, just real food!  Each snack will be packaged and labeled.

It's a small step toward what I believe to be a necessity. If healthy foods are not provided to them now, how do we expect them to excel later? Or, more likely, even function? All children deserve a healthy meal. At least a healthy snack to help. It has been my pleasure to provide this benefit to those who need it. 

Thank you for listening!

Alyssa

Apple Crumb Muffins

I recently came across a recipe for Apple Muffins. Delicious, tart Granny Smith apples, cinnamon, and a pumpkin seed topping are just a few favorite ingredients. I knew I wanted to make these for my kids but also new I had to modify it to suit our dietary needs. 

This is what I love about cooking. Seeing a recipe and changing it to make it my own! Whether it's sweet or savory you can personalize any recipe. Adding a bit of this, a touch of that or changing and/or eliminating an ingredient, the possibilities are endless!

As in the case with these heavenly muffins. Instead of buttermilk I used rice milk. I substituted butter for vegan butter. And wheat flour for gluten free all purpose flour. I also added the local honey for a bit of natural sweetness. The muffins are delicious and were a big hit with the kids at snack time!

Apple Crumb Muffins

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Ingredients

• 1 1/2 cups gluten free flour ( I used Bob's Red Mills)
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 1/2 cup packed brown sugar
• 3/4 cup rice milk ( I used Trader Joe's brand)
• 1/4 cup local honey
• 1 large egg
• 1 teaspoon vanilla extract
• 1/4 cup vegan butter, melted (I used Earth's Balance)
• 2 large granny smith apples, peeled and chopped into 1/4 inch cubes, about 2 cups
• crumble topping:
• 1/2 cup old fashioned oats
• 1 tablespoon packed brown sugar
• 1/4 cup vegan butter, chilled and chopped
• 1/3 cup pumpkin seeds

Preparation

1. 1. Preheat oven to 400 degrees.
2. 2. In a bowl, whisk together the flour, baking powder, salt, cinnamon, and brown sugar.
3. 3. In a separate bowl, whisk together the rice milk,egg,honey vanilla, and melted butter.
4. 4. Stir the dry ingredients into the wet ingredients and mix until just combined.
5. 5. Fold in the apples.
6. 6. In a food processor, combine the oats, brown sugar, chilled butter, and pumpkin seeds. Pulse to combine and chop the pumpkin seeds.
7. 7. Pour batter into greased mini-muffin cups, top each with 1 teaspoon of the pumpkin seed mixture, and bake 15 minutes, or until a wooden pick inserted in the center comes out clean.

My daughter said these muffins are like eating apple pie! She loved the texture of the muffin; gooey with big chunks of apple and the crunchy topping was perfect. 

So next time you come upon a recipe you find enticing but doesn't quite "fit", change it! Throw your inhibitions out the window. Pour a glass of wine if you have to and just go for it! There's nothing stopping you. There is no food police. 

Just keep in mind baking is like math so make sure you follow the measurements.  Cooking on the other hand, go wild! Be creative! You can do it!

Happy Creating!

Alyssa

Silky Tomato Soup

My daughter LOVES tomato soup.  It's rich, velvety texture is hard to resist.  However, many store bought brands, boxes or cans contain dairy - milk or cream based. Often she is disappointed not being able to have it due to her dairy allergy. 

I was so excited when I found this recipe from Weelicious Lunches.  Not a touch of dairy and the soup is silky just like it's name!

Silky Tomato Soup by Weelicious Lunches
makes 4 cups
2 tsp olive oil
1 small onion, diced
1 large carrot, diced
2 garlic cloves, diced
2 large tomatos, diced (about 2 cups)
2 cup vegetable or chicken stock (I used organic, gluten free vegetable broth)
1 tbsp. tomato paste
1tsp paprika
1 tsp salt

1. Heat the oil in a large soup pot over medium heat.  Add the onions and sauté for 2 minutes, or until translucent.  Add the carrots and garlic and sauté for 2 minutes more.
2. Add the remaining ingredients to the pot and stir to combine
3. Bring to a boil, then reduce the heat to low and simmer, uncovered, for 20 minutes
4. Carefully move the soup to a blender and blend until smooth.  You can also use an immersion blender to blend the soup in the pot (this is what I did)

NOTE: If you don't have fresh tomatoes, you can use 1 28 oz can diced tomatoes and decrease the stock to 1 cup.

 

I think this soup will taste fabulous made with fresh tomatoes from the garden!

I know what you're thinking, "Soup in summer?"  I didn't think I'd be making hot soup for a frigid end of March day either!

 

 

This soup was so quick to make! Having the ingredients as staples in your pantry makes it easy!

 

Rich, velvety, beautiful and so good for you!

This would go excellent with a grilled cheese too!

Even a vegan grilled cheese! ;)

 

 

 

 

I plan on packing Sophia this soup in a thermos for school lunches.  It would also be great for a quick weekend lunch, dinner or even snack!

I hope you and your family enjoys this as much as we do.

 

 

 

Alyssa :)