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An Apple A Day

Banana Ice Cream Activity

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This is an oldie but goodie and I realized I never posted this before! I’ve never done this recipe with kids in the classroom, but since it is still hot hot hot down here in Florida, I thought this might be a cooking lesson and snack after coming in from the playground! INGREDIENTS: Banana’s (1 per child) Water Other: blender, plastic knives, bowls OPTIONAL INGREDIENTS: Blueberries Nuts (only if at home) Nut butter (only if at home) Sunflower butter (good for classroom) Raisins Vanilla Extract Cinnamon Carob chips (or chocolate chips) Chia, flax or hemp seeds INSTRUCTIONS: In the morning, Read More

Healthy Alternatives to the Traditional Treat

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One of the first things I learned while studying for my undergraduate degree was that food shouldn’t be labeled “good” or “bad.” I also learned to try to avoid the term “junk food” when referring to not-quite-as-healthy options. The message was quite clear: “Everything in moderation.” In this day and age, however, I think we can all agree that when it comes to food, sometimes our moderation needs some moderation, if you know what I mean J As a dietitian, (and mom),  I like to keep things positive by stressing the importance of consuming foods with very high nutrient densities Read More

You May Still Be Eating High Fructose Corn Syrup (HFCS)

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And not even know it! You read labels, fill your cupboards with healthy foods buy yet high fructose corn syrup (HFCS) still might be making its way into your cupboard. How?  Well lets look at what HFCS syrup is again. Fructose is a sugar naturally present in fruits and honey but HFCS is a sweetener containing a blend of fructose and glucose.  It is cheap to produce and is among the sweeteners that have replaced table sugar (sucrose) in the food industry and was the most common added sweetener in processed foods and beverages. Although research with this sweetener is Read More

How to make a nut-free PB & J

  • Written by Jaime Windrow, RD
  • On September 1, 2016
  • Posted in Nutrition Tips

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If your child has a nut allergy such as peanuts, but you are trying to pack an easy lunch that doesn’t require refrigeration such a PB&J, try a nut-free alternative!  Choose from Soynut butter or Sunflower Seed spread, match it with a good quality jelly and whole wheat bread, they will never know the difference!  Choose a brand that certifies it is made at a nut-free facility such as I.M. Healthy SoyNut Butter or SunButter’s Sunflower Seed Spread.

Best Turkey Chili Ever

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It’s September 1st which means one thing – Autumn is almost here! I love everything about this season especially the yummy warm meals such as chili.  Here is a healthier version to this classic dish which is a favorite over at The Core Diet where I work with athletes and if you make it, you’ll see why!  Make a full batch, portion into containers and freeze for another day when you have little time to cook. Pair with a side salad for a complete dinner or lunch! INGREDIENTS: Organic canola oil 1 ½ pounds onion, finely chopped 6 cloves garlic, Read More

Rainbow Snack Kids Cooking Theme

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I recently went into my daughter’s school to teach a kids cooking class and talk about nutrition. It was so fun to see these 3-6 year olds prepare, make and eat their masterpiece!  We took this recipe one step further and made them into a “rainbow” smoothie. It was a great opportunity to speak about healthy eating and including all the colors of the rainbow in your diet.  If you don’t have a blender, this recipe works perfect for the lesson I just described. INGREDIENTS: Red fruit: strawberries, raspberries, cherries, or watermelon Orange fruit: oranges, cantaloupe, mango or peaches Yellow Read More

Back To School Kids Cooking Theme

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This is a simple and fun way to introduce cooking classes in your classroom or even at home! Have the children pass out paper plates and plastic knives to everyone.  Have the cookie cutters and spreads on the table for each child to choose.  They can each cut out there favorite shape and then use a knife top spread there topping of choice and eat! INGREDIENTS: 1-2 slices of bread per child Spreads: sunflower or almond butter, jelly, cream cheese, and/or butter Other items needed: plastic knives, paper plates school themes cookie cutters TIPS/OPTIONS: Extend this lesson and bump up Read More

Saying “No” to Juice (even 100% organic juice)

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If I had a nickel for every time I heard “but it’s 100% juice!”  Juice in any form is everywhere and it’s so hard not to give in when all the other kids are drinking it.  Lets look at why juice in general is not the best option: Fruit juice offers no nutritional benefit over whole fruit, and not all fruit juice is nutritious. There is a strong link between consumption of sugar-sweetened beverages and child health problems such as obesity and early tooth decay, and offering children juice throughout the day will provide calories between meals that may result Read More

Kids Cooking Theme – Tree’s & Plants!

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As we soak in the last days of summer and get ready for school to begin, I was trying to come up with some ideas for healthy recipes for kids cooking lessons that included vegetables. There are so many that include fruits and grains, but veggies are generally the ones that are eaten less by young children. As I stare outside at the beautiful greenery, I think trees! INGREDIENTS: Celery stalks Broccoli Leafy greens (kale, spinach, collard greens) Sugar snap peas Cauliflower Pineapple (not a fruit but works great in this lesson!) Pretzel sticks Carrot sticks Dip: hummus, salad dressing, Read More

How to avoid over-snacking

  • Written by Jaime Windrow, RD
  • On August 1, 2016
  • Posted in Nutrition Tips

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Beware of over-snacking! Most young children only need one good snack daily in addition to breakfast, lunch and dinner. Providing snacks all throughout the day, especially in the stroller or car seat, can lead to ruined appetites, lack of appropriate nutritious foods, mindless eating and teeth cavities. Help your child develop good eating habits by sitting down and having a mindful snack time. They will show up to the dinner table hungry and those leafy greens have a higher chance of being eaten ;-)