WPENS Snack Guidelines General Snack Suggestion Raspberries Carrot pieces or mini carrots Fruit & Veggies Prepared Foods (see some recipes below) Store bought Options Apple slices Scones Veggie Chips Grapes Muffins Rice cakes Orange slices Quick Breads (banana, carrot, Pretzels zucchini) Cantaloupe pieces Soup (with straws!) Yogurt Strawberries Quinoa Pirate Booty Banana slices Oatmeal/Steel cut oats Crackers Watermelon pieces Pasta with sauce Bagels & cream cheese Green beans Corn tamales Pot stickers Edamame Pancakes Mini-quiche Dried fruit (apricots, Oven baked fries (can also be Bean chips raisins, banana chips, dates etc.) a purchased option) Blueberries, Hummus (can also be storebought option) Smoothies Note: For organic options, the following fruits and vegetables are considered the most important to buy organic due to their high level of pesticide residues * Apples * Bell Peppers * Cucumbers * Green Beans * Peaches * Pears * Spinach *Strawberries * Tomatoes * Winter Squash
DIET ALTERNATIVES: There are several reasons that you are requested to only bring food that can be eaten by everyone in the class; 1) We like the snack to be served family style and we don t want any of the kids to feel left out of sharing what is on the table. 2) It is very hard for the working parents and the teacher to keep track of who can, or cannot, eat the different types of food on the table. 3) In the case of a nut allergy, the child could go into anaphylactic shock if they are exposed to nuts or foods that have been processed on equipment that has come into contact with nuts Dairy-free Diets: Please to not bring prepared foods that contain casein and whey, as they contain dairy. Replace dairy milk with soy, rice or nut milk in recipes. Replace butter with vegetable oil Wheat-free/Gluten-free Diets: Replace wheat flour with the gluten/wheat-free options below in recipes. There is also rice flour available at the coop for making wheat-free recipes Please do not bring prepared foods that contain flavoring as this often contains wheat. Look for wheat-free/gluten-free labels at New Leaf and Trader Joes. See the list below for some store snack foods. Vegan: There is egg-replacement in the coop for making vegan recipes. Nut-free: There is sunflower butter available at the coop for a nut butter alternative. ALTERNATIVE SNACK IDEAS: Snack foods Pure cornmeal chips and corn tortillas Trader Joes bean chips Rice cakes Rice crackers (Sesmark Rice Thins,New Leaf/Staff of life) Veggie Booty (New Leaf/ Staff of Life) (Regular Pirate Booty has cheese)
Breads Brown Rice Bread (Food for Life brand ) Cereals Puffins Barbara's Crispy Brown Rice Crispies Rice Chex Wheat free Corn Flakes Arrowhead Mills - Puffed Corn, Buckwheat Flakes Seeds Sunflower seeds (tamari ones are good, can get them in bulk at New Leaf) Pumpkin seeds Soy beans (kids love edamame beans) Beans and legumes Most beans and legumes are gluten and dairy free (check content list for can and frozen goods, these can sometimes contain gluten or dairy, especially baked beans) Lentils Tofu Amy s vegetarian refried beans Waffles Vans Wheat Free Original Lifestream Buckwheat Check labels for other frozen waffles (Trader Joe s has vegan, wheat & gluten free) Potatoes Tatter tots (only healthy ones) Pastas Bionaturae - gluten free pastas (make sure the package says gluten free, they have other pastas as well) Trader Joes organic brown rice penne pasta Soybean pasta Rice vermicelli Flours and baking mixes - Bobs Red Mill Gluten Free all purpose GF Baking Flour(New Leaf/Staff of Life) Buckwheat flour Brown rice flour (This is available in the classroom for your use) Corn flour Quinoa flour Amaranth flour Millet flour Soya flour
Potato flour Arrowhead Mills Gluten Free Pancake and Baking Mix Arrowhead Mills Gluten Free Pizza Crust Mix Grains Quinoa Rice Millet Dips, spreads and salad dressings (carefully read labels) Hummus (Trader Joe s has a reasonably priced large tub). Guacamole Sunflower butter (available for your use in the classroom) Sesame butter Refried beans (vegan) Check all salad dressings for gluten or dairy contents use tamari (gluten free, some contain wheat) instead of soy sauce (soy sauce Contains wheat) Drinks Soy milk*, rice milk and 100% fruit juices (please avoid Eden Soy Milk; it has barely malt, a wheat product, in it).
RECIPES: The Mothering Magazine has a website with many wonderful recipes: http://www.mothering.com/sections/recipes/recipes.html Some example recipes: Cinnamuffins 1/4 cup oil 1/2 cup dark molasses (I use mostly molasses, and a little bit of honey, as it makes them just a little sweeter) 1 cup applesauce 1 1/2 cups whole wheat flour 1/2 tsp. baking soda 1 1/2 tsp. baking powder 1/2 tsp. salt 3/4 tsp. cinnamon (I use closer to a whole tsp.) pinch cloves (don't have any, so I substitute a little nutmeg) 1/2 cup raisins Preheat oven to 375. Grease a 12 cup muffin tin. Mix the oil molasses, and applesauce. Mix together the dry ingredients. Combine wet and dry ingredients. Stir in the raisins. Drop into muffin cups and bake 18-20 min. Makes about 12 muffins. Banana Bran Muffins 1 cup flour 3 Tblsp. sugar 2 1/2 tsp. baking powder 1/2 tsp. salt 1 cup whole bran (as opposed to flakes, I suppose) 1 well-beaten egg 1 cup mashed very ripe banana 1/4 cup milk (I used a rice/soy combination) 2 Tblsp. oil Preheat oven to 400. Grease muffin tin. Mix wet and dry ingredients separately, then combine. Drop into muffin cups, and bake 20-25 min. Makes 10-12 muffins. When I made this one, I didn't have any bran, so I used 1 1/2 cups whole wheat flour and 1/2 cup white flour. I had to add more milk to get the right batter consistency, but they turned out really well.
Carrot Cake Muffins #1 (vegan, nut free): 1 1/2 cups flour 1/2 cup maple syrup 2 tsp. baking powder 1 tsp. cinnamon 1/2 tsp. nutmeg 1/4 tsp. salt 2 1/2 tsp. vanilla 1/4 cup apple sauce 3/4 cup soy or rice milk egg replacer to equal 1 egg 3/4 cup grated carrot 1 tsp. grated fresh ginger ***Preheat oven to 350. Mix all dry ingredients in one bowl. Mix wet ingredients in another. Stir wet into dry and mix together until blended. Spoon into oiled muffin tins. Bake for 20-25 minutes. Carrot Cake Muffins #2 (vegan): 2 cups flour 1/2 tsp. salt 1 tsp. baking pwdr. 1 tsp. baking soda 1/2 tsp each- cinnamon, all spice, & nutmeg 2 Tbsp. poppy seeds 2 cups grated carrot 1/3 cup oil zest of 1 orange 1 cup orange juice 1/3 cup raisins 1/3 cup maple syrup 2/3 cup chopped pecans or walnuts ***Preheat oven to 350. Whisk together the oil & syrup, then whisk in orange zest and OJ. Then stir in raisins and carrots. In a separate bowl sift dry ingredients, then stir wet into dry. Fold in nuts. Spoon into greased tins and bake for 30-35 min. Corn Muffins (vegan, nut free): 1 1/4 cup flour 3/4 cup stoneground corn meal 4 1/2 tsp. baking powder 1 tsp. salt egg replacer to equal 1 egg 2/3 cup soy or rice milk 1/3 cup lite olive oil or canola oil ***optional- 2 Tbsp. sweetener
or, 1/2-3/4 cup corn kernels ***Preheat oven to 425. Sift dry ingredients together. In a separate bowl blend wet ingredients. Add wet to dry ingredients and stir just enough to dampen all ingredients. Spoon into oiled muffin tins. Bake 18-20 min. Bran Muffins #1 (Vegan): 3 cups Oat bran 2 1/4 cups flour 1 tsp baking soda 1 1/4 tsp baking powder 3/4 cup brown rice syrup 1/2 cup prune whip (soak prunes until soft- then process in blender w/ a little of soak water until creamy) 1 1/4 cup water 1 tsp. vinegar or lemon juice 1/2 cup raisins ***Preheat oven to 350. Sift dry ingredients together in one bowl. Mix wet in another. Stir wet into dry until well mixed (don't overmix). Spoon into oiled muffin tins and bake for 40-45 min Bran muffins #2 (Vegan): 1 cup flour 3/4 cup oat bran 1/2 tsp. baking soda 1/2 tsp. baking soda 1/4 tsp salt 1 cup buttermilk or buttermilk substitute egg replacer to equal 1 egg 1 Tbsp. oil 1/4 cup maple syrup 1 tsp. vanilla **optional- 1/4 cup chopped walnuts Preheat oven to 350. Sift together dry ingredients. mix wet in another bowl. Fold dry into wet. Mix well. Spoon into oiled muffin tins. Bake for 15-17 minutes.