Jun 25
Kiwis are brown and furry on the outside but tart and healthy on the inside. Who would’ve guessed that these lovely little egg-shaped fruits would make the Super Food Top 10 list? Super Foods offer a triple threat because they fight heart disease, cancer, and weight gain. (To learn more about Super Foods click HERE.)
Here’s the breakdown on these nearly perfect snack foods.
- They pack your daily dose of Vitamin C in just one serving. They’re great for fighting off a cold or preventing one too.
- They’re cheap. You can usually buy several of them for about a buck.
- They’re a low-calorie snack. One serving of kiwis (about 1 cup) are about 100 calories and less than 1 gram of fat.
- They’re high in fiber (6 grams of fiber for one serving) and also contain potassium, Vitamin A and E, and other nutrients.
- How do you eat them? Cut them in half and scoop out the center or you can slice the skin off the sides and then cut them into skinny slices.
- What else can you do with them? Mix them in a fruit salad for a colorful punch and a vitamin rich kick. Chop it up and add it to a fruit salsa to top grilled fish or chicken for a light summer dinner. Pair them with strawberries in crepes for a sweet and tart combo. Throw them in a smoothie to up the fiber content. Check out my basic smoothie recipe HERE to get started.
Tagged with: calorie content of kiwis • eating healthy • healthy snack ideas • kiwis • recipes with kiwis • smoothie recipe • super foods
Jun 04
For as long as she could talk my youngest would say, “I need a knack!” As much as I love to hear her cute lack of ‘S’ pronunciation, it does get old to watch my kids fill up on snacks and then pick at their dinner. For all appearances sake I have three little girls, but don’t fooled by their small bodies because they eat like Hungry, Hungry Hippos.
We start with fruits and veggies before I let them dive into the carbs. It’s amazing what they’ll eat if they’re really in need of “knack.” Here’s some suggestions of healthy snack options for kids to chow down on:
Grab and Go Snacks
- Veggies and Ranch dressing
- Carrots and refried beans (heat beans in microwave with salsa and cheese for 1 minute)
- Apples
- Sugar snap peas (my kids eat them plain, but you can also dip them in hummus instead of chips)
- Grapes
- Strawberries
- Blueberries
- Raspberries
- Peaches
- Nectarines
- Plums
- Apricots
- Dried fruit
- Nuts (lots of kids have allergies, so make sure your kids don’t have a problem with nuts before you introduce them to cashews, walnuts, peanuts, pistachios, etc.)
- Apples
- Applesauce
- Sugar-free jello
- Sugar-free pudding
- Low-fat popcorn
More Complex Snacks
- Mini-pizzas. Top a whole wheat English muffin with ketchup, parsley, salami, and cheese and pop into the toaster oven until melted.
- Bean and cheese burritoes. I overdosed on these in college, but they fill up my kids with lots of protein and they love them.
- Faux lunchables. Instead of buying the pre-packaged kind lay your stuff out on a platter for the kids to dive into. Displaying the food in a fun way always makes it more appealing. Who doesn’t love to play with their food before they eat it?
- Smiley face plates. I have school-aged kids who still fall for mom’s smiley face plates. I put whatever I have on hand into the shape of a smiley face on the plate and my kids devour it. I hope that trick lasts on and on.
- Nachos. Put a few chips on the bottom and pile up the healthier stuff on top (chopped up chicken, cheese, beans, tomatoes, salsa, veggies etc.) and broil in the oven until the cheese is melted. The kids will feel like they’re getting a treat while you’ve tricked them into eating more than just chips.
Question: What do you do to feed your hungry gang?
Tagged with: healthy snack ideas • kid-friendly food • summer snacks
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