munch yum grow - healthy snacks for kids on the go

8/4/2019 Munch Yum Grow - Healthy Snacks for Kids on the GO

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Christine Josiah BASc., CNP, RNCP&

Enza TartagliaBASc, RNCP, DCHomMed

Healthy Snacksfor Kids

On the Go


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Copyright 2011 by Christine Josiah and Enza artaglia

All rights reserved. No part o this publication may be reproduced, stored in aretrieval system or transmitted in any orm or by any means, electronic, mechanical,photocopying, recording or otherwise without written permission rom the authors,Te Healthy Gourmets.

Published by:

Te Healthy Gourmets570 Mulock Dr. P.O. Box 71040Newmarket, OntarioL3Y 8R9 CANADA

www.thehealthygourmets.com

ISBN: 978-0-9738657-1-4

Note to Readers

Te inormation in this book is or inormational purposes only. It is not intended,and should not be considered as a replacement or consultation, diagnosis or treatmentby a licensed health practitioner.

Disclaimer

Te claims nut-ree, lactose-ree and gluten-ree included in some o our recipes weremade based on package labeling as well as manuacturer and supplier inormationo recipe ingredients. Please check labels as well as manuacturing and supplierinormation prior to making recipes to ensure that ingredients/products do notcontain any undesirable ood allergens.

Te authors and publishers do not assume medical or legal liability or the use ormisuse o the inormation and regime contained in this book.

Proceeds rom the sale o this book are being donated to help support non-protchildrens programs.

Munch,Yum,Grow Snacks, Second Edition

Book Includes: Shopping list o needed ingredients, cooking and nutrition tips onevery recipe, a comprehensive glossary o various nutrition terms as well as numerous

ingredient substitutions.


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ACKNOWLEDGEMENTS

Our heartelt thanks to the children in our lives: Quinn and Aidan

Josiah, Francesco DAngelo and Gabriel artaglia or their willingness

to participate in the making and tasting o these delicious snacks. Muchlove to our husbands, Chris Josiah and Claudio Castro, who supported

our vision throughout. We would like to extend our sincerest appreciation

to Claudine Quinn and Lucie artaglia or their continued support and

wisdom in editing our work. We would also like to express our deepest

gratitude to Hyacinthe Miller or her editing expertise and her natural

git o photography.

We thank everyone who assisted in recipe testing and tasting andto the ollowing amily, riends and proessionals who helped shape our

ideas: our parents Angelina and Antonio and Andre and Gary whom

encouraged us to pursue our careers in nutrition and become passionate

in what we do. Tank you to our siblings, Claudine, Lucie and Gerald

or their love and support o our lies work.

We would like to give thanks to IHN (Institute o Holistic

Nutrition) or providing us with the skills to best serve others. ElizabethPapadopoulos is the ounder and director o IHN in oronto and has

been oering a career in Nutrition or many years. She is a remarkable

individual with a beautiul soul. We are thrilled to be a part o IHN

and its continued success in Holistic Nutrition. We are grateul or the

teachers and their commitment and wisdom that helped shape who we

are today. Tank you to Sanchia and her utmost devotion to Elizabeth

and IHN students.We especially thank our supporters and sponsors who helped bring

this book to its nal stages. Tank you to Genuine Health, the makers

o greens + kids.

Our deepest gratitude to Lei Holmvall and Leila Joiner, who

kindly guided and assisted us in the completion o the second edition

o our book. From words o wisdom to ormatting and editing, we truly

appreciate all the help you have given us.


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TABLE OF CONTENTS

Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6Why We Wrote Tis Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

About the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Kitchen ools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Nutrition at Its Best . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Choose Organic Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11Make It Fun and Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Understanding the Basics and Getting Kids o Eat Right! . . . . . . . .12Getting Kids o Eat Healthier Snacks . . . . . . . . . . . . . . . . . . . . . . .13Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

RECIPES

Aidans Amazing Applesauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16Awesommmmme Almond Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . 17Smiley Face Finger Sandwiches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18Sunshine Fruit Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

Fun Fruit Yogurt Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Yee Haw! angy Veggie Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Hide and Go Sweet rail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22Hidden reasure rail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23Prince/Princess Party Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24King/Queen o the Castle rail Mix . . . . . . . . . . . . . . . . . . . . . . . . .25Boogie Woogie Black Bean Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

Giggly Guacamole Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Happy Hummus Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28More Please Pita Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29Sensational Sweet Potato Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30Funny Face Almond Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31Ready, Set, Go! Granola Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Animal Saari Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33Lil Monkey Mini-Muns (Nut-Free) . . . . . . . . . . . . . . . . . . . . . . .34

Lil Monkey Mini-Muns (Gluten-Free) . . . . . . . . . . . . . . . . . . . . .35Yummy Yogurt Pops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36Quinns Quick Frozen Fruit & Veggie Pops . . . . . . . . . . . . . . . . . . .37Francescos Fantastic Fruit & Veggie Shake . . . . . . . . . . . . . . . . . . . .38Nutty Chocolate Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39


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Rice and Easy Chocolate Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . .40astes Soy Good Chocolate Shake . . . . . . . . . . . . . . . . . . . . . . . . . . 41Super Power Water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42

INFORMATION

Ingredient Substitution ips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43Birthday Party Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46Websites and Reerences . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51Appendix Protein Amounts in Dierent Foods . . . . . . . . . . . . . . . 52Appendix Calcium Amounts in Dierent Foods . . . . . . . . . . . . . .54


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FOREWORD

I am honoured and proud to write the oreword to this current, yet time-

less, practical recipe book or parents. Te most important decision par-

ents have to make on a daily basis is what to eed their child. Otenparents are in the dark when it comes to what to choose rom the myriad

o ood varieties available. Well-meaning parents will visit health ood

stores only to leave more conused or to have purchased items which

end up collecting dust on their pantry shelves, remaining bewildered on

what to eed their growing child. With every challenge in lie, knowl-

edge and persistence go a long way.

You will nd in theMunch, Yum, Grow Snackscookbook, child-tested recipes or a variety o snacks, which can be eaten at a number

o occasions such as at school, at home, or birthdays, and a number o

other gatherings with riends and amily.

With all the stressors and infuences promoting junk ood in todays

society, the home is still the greatest school a child will attend. Never un-

derestimate the powerul infuence you have as a parent on your childs

eating habits. Trough conscious choice, your child will develop a so-phisticated palate, which will infuence his or her choices in a positive

way creating eating habits that sustain a vibrantly healthy body able to

cope with any challenges placed on it. Children learn to eat by watching

what their parents eat and whats readily available in the rerigerator and

on the kitchen shelves.

Food provides immediate biochemical and emotional inormation

to the body aecting both health and behaviour in a child. Childrenrespond quickly to modications and changes made to their diets. Re-

search has proven that ood additives induce hyperactivity. A study cited

in the Journal o Pediatrics reported more than 50 per cent o hyperac-

tive children showed ewer behavioural problems and had less trouble

sleeping when put on a diet ree o all articial/chemical ood additives,

monosodium glutamate (MSG) and preservatives. Tis book will help

make these changes with ease. You immediately aect your childs health by integrating these

healthy recipes into his or her lie. You will help your children prevent

and resist the degenerative diseases o adulthood including high blood

pressure, coronary heart disease and cancer, to name a ew. I have seen


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rst hand that most chronic health complaints that plague young, mid-

dle and older adults could have been prevented i those adults had been

properly nourished as children. o illustrate, the most critical nutritional

deciency pandemic among children today is the dietary reduction o

Essential Fatty Acids (EFAs). Critical to a healthy unctioning immunesystem and proper brain unction, EFAs are required daily. Simply by

incorporating EFAs into a childs diet, many common childhood ill-

nesses may vanish.

I have known Enza artaglia and Christine Josiah or many years.

Tey are two hardworking, ethical, trustworthy and brilliant nutri-

tionists dedicated to helping clients and parents all over the world eed

their children with utmost condence in their choices.Teir cookbook, Munch Yum, Grow Snacks, provides the newest

well-balanced, comprehensive, and practical recipes available today or

children. With increasing threats to childrens well-being including pes-

ticides on ruits and vegetables, chemicals in the air and water, and other

environmental actors, children need all the protection they can get rom

something that is always within our control. Te ood children eat builds

the oundation o their health and our uture as a nation.Optimal health is a git given through the consumption o natural,

whole nutrition. Tis git, once revealed, lasts a lietime. ry the recipes

in this book and the git o optimal health will be yours and your childs

orever.

Elizabeth Papadopoulos, BASc, CNP, RNCP.Founder and Director

Te Institute of Holistic Nutrition


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WHY WE WROTE THIS BOOK

Im hungry. Teres nothing good to eat.

Practice starts soon!

Come on, everyone, were late!

Sound amilar? Lie in the twenty-rst century is hectic amily

activities, school, work and sports. No matter how well we plan, it is

a challenge to nd time to prepare meals and healthy snacks that our

amilies will want to eat.

Te oods we ate as children are dierent rom the way kids are eating

today. Growing up, processed oods and snacks were a weekly treat, not

a daily one. As the years passed, more convenient ood products entered

the market. For busy parents, who were pressed or time, convenience

became more important than good nutrition. Unortunately, disease

is becoming more evident earlier on in lie due to the consumption o

packaged oods. As a result, children are suering unnecessarily with

adult conditions such as obesity, diabetes and arthritis, to name a ew.

In our practice, we see many parents and the dilemma they ace

in helping their children grow healthully. Parents continuously request

healthy snacks or recipes to give to their children. We searched endlessly

or healthy kid snacks and realized that not much existed in this category.

We soon became inspired to merge our talents to provide parents with

the tools to prepare wholesome snacks to raise healthy children. Our aim

is to promote good health and contribute to the quality o lie o growing

children and teenagers. We also want to help parents who are wonderinghow to make a change, but who do not quite know where to begin.

Te recipes in this book were developed according to the tastes and

preerences o the authors, amily members, riends and children alike. It

is our sincere wish that you will derive joy rom them always. We dedicate

this book to all children and parents on the quest or good health.

Bon Appetit!

Enza artaglia and Christine Josiah


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ABOUT THE AUTHORS

Enza Tartaglia is a Registered Nutritional

Consulting Practitioner (RNCP). She has also earned

her designation as a Homeopathic Practitioner. Sheearned her Bachelor o Applied Sciences in Food

& Nutrition (BASc) rom Ryerson Polytechnic

University in oronto, Ontario. Enza went on

to pursue a credential in Holistic Nutrition. She

graduated with First Class Honours at the Institute

o Holistic Nutrition in oronto where she earned

her CNP and RNCP designations. She has beenpracticing or more than 15 years. Enza is the Founder

and Director o Healthy 4 Lie Centre Inc. located in

Vaughan and oronto, Ontario. Her true strength

lies in her passion to expand nutritional awareness

while empowering others to take charge o their own

health and vitality.

Christine Josiah is a Registered Nutritional

Consulting Practitioner (RNCP). She earned her

Bachelor o Applied Sciences in Food & Nutrition

(BASc) rom the University o Guelph in Guelph,

Ontario. Christine went on to pursue a career in

Holistic Nutrition and graduated with First ClassHonours at the Institute o Holistic Nutrition in

oronto where she earned her CNP and RNCP

designations. Christine is the Founder and Director

o Optimize Your Health, a nutrition and wellness

consulting business in Newmarket, Ontario. She

is the mother o two energetic, young children.

Christine is passionate about helping others attainoptimal health, no matter what their age and ability.


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INTRODUCTION

Welcome to the world o healthy eating. Our book is dedicated to even

the busiest parent or care provider on how to prepare wholesome, natu-

ral, un snacks or growing children. Following each recipe you will ndinormation such as nutritional tips, advice on ingredient substitutions

and getting maximum nutrition into your childs lie.

Te book contains detailed recipes or various snacks. For the child

with allergies, many nut-ree, lactose-ree, and gluten-ree recipes have

been included. Parents will appreciate the imaginative ways vegetables

and ruits are incorporated to ensure a variety o nutrients.Munch, Yum,

Grow Snacksemphasizes the use o resh ruits and vegetables, wholegrains, legumes, sea vegetables and nuts and seeds. Tere are recipes

containing organic dairy products because, eaten in moderation, these

oods contain important nutrients; however, vegetarian alternatives are

provided or virtually every recipe.

For many o the recipes, i not all, you can ask a child to assist you.

Tis is a great opportunity to develop a childs independence, con-

dence and teamwork skills needed throughout the stages o lie. Tisbook attempts to be a reliable and eective resource or parents and

caregivers.

Te rst thing to do beore you start cooking or baking any recipe

is to set up some general guidelines and make it easier or you and your

child to ultimately have a un experience.

Read the recipes careully so you have a clear idea o what you are

doing and in what order. Wash your hands. ie back long hair. Put onaprons to protect your clothes. Make sure the kitchen suraces are clean

and tidy and you have plenty o work space. Ten, get all the ingredients

you will need ready and measured.

Use standard measuring utensils such as measuring cups or dry

ingredients and a glass jug with a graded scale printed on it to measure

liquid ingredients. When using cups and spoons to measure dry ingredi-

ents, the ingredient should be level, not heaped. Te best way to do thisis to scoop up then scrape gently across the top o the cup or spoon with

the blunt side o the blade o a knie.

Most important, HAVE FUN!


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KITCHEN TOOLS

Tere are many wonderul kitchen gadgets one could use that makecooking easier. Te ollowing are a ew suggestions o gadgets you will

want to have on hand: vegetable peeler, apple corer, garlic press, woodenspoon, rubber spatulas, rolling pin (wooden or marble), pastry brushes,chopping boards, mixing bowls, baking sheets, mini-mun trays,ramekins (perect or having on hand your ingredients), pans, blender orood processor, metal balloon whisks, un shaped cookie cutters, lemonsqueezer, sieves and popsicle moulds.

NUTRITION AT ITS BEST

Natural, homemade oods are the healthiest or children. Over-processed,convenient oods containing chemicals, preservatives, genetically modi-ed ingredients or pesticides will not nourish a growing child. While it isvirtually impossible to cook rom scratch all o the time, we suggest youcheck labels careully. Look or organic, all-natural oods with no addi-tives or preservatives that are GMO-ree (Genetically Modied Organ-

isms). Some o the ingredients to watch out or and avoid are: partiallyhydrogenated oils, trans ats, high ructose corn syrup, caeine, sultesor sulur dioxide, articial colours, articial sweeteners, monosodiumglutamate (MSG) and hydrolyzed vegetable protein (HVP).

CHOOSE ORGANIC FOODS

Choose organically grown oods whenever possible. Te more wecontinue to purchase organic oods, the more readily available they willbecome and less expensive over time. Children are especially vulnerableto the eects o additives, preservatives and colours. Some oods, suchas sugary processed oods, can seriously aect behaviour and learning.Unortunately, commercially grown crops such as wheat are geneticallymodied and the list continues to grow. Organic oods are now availableat most grocery stores, natural ood stores and armers markets. Weencourage you to consider organic dairy products as a staple, or these willbe ree o the many unhealthy ingredients such as antibiotics, hormonesand chemicals. Please be mindul that we try to use organic ingredientsin all o our recipes and we ask that you consider using them in each othe recipes you ollow.


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MAKE IT FUN AND EASY

Remember to enjoy your time with your children by involving themin the preparation o meals and particularly the snacks outlined in this

book. In the years to come, your child will cherish the memories andwill appreciate the value o building healthy eating habits. Encouragechildren to try new oods by doing the same yoursel. Children learnhealthul eating habits and active living by watching others. Parents andother caregivers are a childs most infuential teachers so establishinghealthy eating habits and activity patterns in the early years will payback in health benets throughout your childs lie. When inviting yourchildren to assist with ood preparation they are more likely to want totry a new ood.

UNDERSTANDING THE BASICS

AND GETTING KIDS TO EAT RIGHT!

Tere are over 40 nutrients your child needs to grow. Tus, it is impor-tant to include a variety o oods in your diet at all times. Plant-basedoods such as whole grains, ruits and vegetables should make up theoundation o the diet. Food provides the energy your child needs togrow, learn and play, as well as supplying the nutrients necessary orbuilding strong and healthy bodies. Te nutrients in natural, unrened,whole oods such as ruits and vegetables are o the highest quality orperormance, growth and healing. Always ensure your child is drinkingenough water or daily activities that go on in the body. Without water,

many o the hundreds o unctions that the body perorms will not workeectively, leading to ailments. Some o the ways to help kids include avariety o oods in their daily routine is to present oods in an appealingway. For example, cut sandwiches with cookie cutters or make a smileyace. Also, allow your child to make some choices or decisions aroundoods. For example, when packing lunches or kids, get them to name aew o their avourite ruits and raw veggies they will eat. Finally, respectyour childs appetite and ood preerences. Since the rate at which yourchild grows varies throughout the years, his or her appetite and oodpreerences will also change accordingly. Variety is the most importantactor.


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GETTING KIDS TO EAT HEALTHIER SNACKS

Getting kids to eat well is a challenge or many parents. Listed below aresome recommendations to help your child choose healthier oods:

Start at an early age by oering a wide variety o dierent oods toyour child.

Make snacktime un and do not orce your kids to eat ood they donot want.

A child may need to taste a new ood several times beore actuallyaccepting it!

I your child rejects a ood at rst, take the ood away and avoidshowing any disappointment. Wait a ew days and oer the ood

again without any pressure. Be careul not to use ood as a rewardor punishment.

Look or creative ways to oer your kids ruits and vegetables(camoufage items in other oods such as carrot puree in a beverageshake).

Get your children involved in the preparation o dierent oods;they are more likely to want to try something that they have madethemselves.

Children pick up eating styles and eelings about ood rom thepeople around them, thus enjoy the same oods that your childrenare served and be open to new oods.

Other helpful tips might be to: let your kids pick the ruits and vegetables they want to eat when

you go shopping

mix ruit pieces with yogurt or serve them with a dip

make ruit smoothies with essential atty acid oils and greens +kids or carrot pure

oer a ruit salad, with a mix o grapes, strawberries, blueberries,fax oil and a bit o maple syrup as a snack

make a snack mix with raisins, nuts and whole grain cereal

add chopped ruit, especially berries and bananas, to your childscereal


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add fax oil to shakes, dips, and ruit salads

add carrot pure to homemade rozen popsicles and apple sauce

add dried sea vegetables to dips such as guacamole or bean dips orextra minerals and as a salt substitute

oer chopped veggies with a dip, like our Yee Haw angy VeggieDip

serve vegetables as a stir-ry

let your child help prepare the meal

start a vegetable garden at home so your kids can eat the vegetablesthey grow or visit a arm or armers market

eat supper together as a amily; studies have shown that childrenwho eat homemade meals with their amily have healthier eatinghabits than their peers. Kids who eat homemade meals seem toconsume more ruits and vegetables, drink less soda and eat lessried oods

discourage eating in ront o the television so your child can ocuson the meal


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SHOPPING LIST

Te ollowing are some o the core ingredients recommended to have onhand when makingMunch, Yum,Grow Snacksrecipes:

Dry ingredients:

Assorted raw nuts, seeds and dried ruitsSpelt fourRice, tapioca and arrowroot fourGrated coconutRolled oats and quick oats

Maple syrupHoneyMolassesahiniOrganic cane sugarPure vanilla extractSea saltDulse granules

greens + kidsDried or canned organic beans (garbanzo and black bean)

Fresh Ingredients:

Flaxseed oil or blended essential atty acid oilFlaxmeal or ground faxseedsGround hempseeds

Organic yogurt and sour creamKer Assorted resh or rozen ruits (berries)Lemons and limesGarlicFresh herbs, such as dill and parsleyOrganic spices: paprika, cumin, garlic & onion powder100% pure juices: apple, orange, grape

Carrots or carrot pure(homemade is best, but organic in jars is available)Assorted veggies, such as sweet potato, avocado, cucumber, celeryOrganic eggs

munch yum grow - healthy snacks for kids on the go

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