AFTER SCHOOL SNACKS An LA s BEST cookbook for developing healthy habits. 1
AFTER SCHOOL SNACKS An LA s BEST cookbook for developing healthy habits. 2 LA s BEST After School Enrichment Program
This book is dedicated to all LA s BEST students and staff, past and present. You are our inspiration. You encourage us to achieve. acknowledgments Thanks to all of the LA s BEST students, staff, and parents who contributed to this effort with their ideas, recipes, and encouragement. Their support was instrumental in helping us develop this After School Snacks cookbook. Thank you to the staff of the BEST Fit Department. Their dedication has allowed us to successfully provide children with exceptional health and fitness opportunities. Thank you to Mariana Guzman for her help with the creation of this book and to our photographer, Marisol Jauregui. Thank you to Distinc for designing this cookbook and bringing it to life. A very special thank you to Carla Sanger, President and CEO, Debe Loxton, Chief Operating Officer, and Sharon Yarbrough, Senior Vice President, for always believing in the endless possibilities. ABOUT LA s BEST LA s BEST Better Educated Students for Tomorrow is a nationally recognized after school education, enrichment and recreation program serving more than 28,000 children with the greatest needs and fewest resources throughout the City of Los Angeles. LA s BEST After School Enrichment Program provides a safe haven for children ages 5 to 12 at elementary school sites each day during the critical hours after school at no cost to parents. Established in 1988, LA s BEST is a partnership, including the City of Los Angeles, the Los Angeles Unified School District and the private sector. LA s BEST is part of Beyond the Bell, whose mission is to ensure that all children and youth in LAUSD have access to high quality, safe and supervised academic, enrichment, and recreation programs that inspire learning and achievement beyond the regular school day. For more information, please visit www.lasbest.org. 4 2011 LA s BEST After School Enrichment Program The author retains sole copyright to his or her contributions to this book.
table of contents introduction Introduction 5 Nutrition Tips 6 Safety Tips 7 Salads 8 Wraps & Sandwiches 12 Crackers 21 Fruits 31 Veggies 44 Mix & Dips 51 Parfaits 60 Drinks 71 Frozen 81 All recipes make 20 servings. The LA s BEST After School Snacks cookbook was developed as a means to address the incidence of childhood obesity. This book provides after school leaders with recipes for engaging students in nutritious cooking experiences and encouraging lifelong healthy eating habits. With the help of our students and staff we compiled a collection of delicious, healthy snack recipes. These recipes do not require a stove, skillet, or sharp knife, allowing staff to safely engage students. Each recipe contains a few basic ingredients that are easily accessible and cost effective. All of the recipes are fun, quick, and easy to make in an after school setting. Children can recreate the recipes at home to share with their families. After school staff can contribute to the well-being of our children by teaching them to begin eating healthy at an early age. By modeling good eating habits, we are instilling valuable lifelong dietary habits for a healthy future. Edith Ballesteros-Vargas Director of BEST Fit LA s BEST After School Enrichment Program 5
nutrition tips Grains: Eat at least 5-6 ounces of whole grains per day (ex. 1 ounce = 1 slice of bread or ½ cup of pasta). Grains provide quick energy for your body and help maintain a good digestive system. : Eat 1½ to 2½ cups of vegetables per day (ex. ½ cup = size of a tennis ball). Fruits: Eat at least 1½ cups of fruit per day. Fruits and vegetables provide fiber, vitamins, minerals and energy that your body needs to look and feel good. Dairy: Eat or drink at least 2-3 cups of fat-free or low-fat dairy items or lactose-free alternatives per day. Dairy helps build strong bones and teeth. Protein: Eat 5-6 ounces of protein per day (ex. 1 ounce = 1 /3 can of tuna, 1 egg, or 1 tablespoon of peanut butter). Protein helps build strong muscles. It also helps repair injuries. Water: Water helps your body work properly. Instead of beverages that are high in sugar, drink plenty of water in order to stay hydrated. safety tips Before cooking, always wash your hands with soap and water. It is also important to dry them thoroughly. Wash all fruits and vegetables in cold water. Wash all surfaces, cutting boards, and utensils to prevent bacteria. Refrigerate or freeze perishable foods. Prepared food and leftovers should also be refrigerated promptly. Use cooking supplies that will not break easily, like plastic measuring cups and plastic bowls. Use plastic knives or butter knives for cutting. Use only microwave-safe containers. Microwaves and blenders should be used by adults only. Remember that some people are allergic to dairy products, nuts and other ingredients that are common in recipes. Always double-check for any allergies before serving any food to anybody. All recipes make 20 servings. United States Department of Agriculture 6 7
SaladS Orange Berry Salad Mix mandarin oranges, lettuce, dried cranberries, mandarins, and walnuts in a bowl. Squeeze juice from oranges onto the salad. Toss, serve and enjoy! Fruits Protein 8 Ingredients: + + 10 mandarin oranges, peeled and separated + + 3 heads of lettuce, washed and cut into bite-sized pieces + + 2 cups dried cranberries + + 1 cup walnut halves + + 4 oranges, cut in half + large bowl + measuring cup + serving spoon + plastic knives + 20 small bowls + forks 9
Ingredients: + + 3 heads of lettuce, washed and cut into bite-sized pieces + + 2 cups raspberries + + 3 cups seedless grapes + + 4 apples, cut into cubes + + 1 lemon, cut in half + + bowl + + measuring cup + + cutting boards + + serving spoon + + 20 small paper plates + + forks Outdoor Garden Salad Mix lettuce, carrots, olives, and tomatoes in a bowl. Lightly drizzle low-fat dressing onto salad and toss. Serve and sprinkle each plate with low-fat mozzarella cheese. Enjoy! Dairy Crispy Party Salad Mix lettuce, raspberries, grapes, and apples Fruits Ingredients: + + 3 heads of lettuce, washed and cut into bite-sized pieces + + 4 shredded carrots + + 1 small (3 oz.) can olive halves + + 6 tomatoes, diced + + ¼ cup low-fat ranch dressing + + ½ cup shredded low-fat mozzarella cheese + + serving spoon in a bowl. Squeeze the juice of one half lemon + + bowl + + cutting boards onto your salad. Toss, serve and enjoy! + + measuring cup + + grater + + can opener 10 + + 20 small plates + + forks 11
WRAPS & SANDWICHES Apple-Tuna Roll Drain water from the tuna. Mix tuna, tomatoes, carrots and apples into a bowl. Spread tuna mix onto the center of each lettuce leaf and roll it up. Enjoy! Fruits Protein Ingredients: + + 6 (5 oz.) cans tuna in water + + 2 tomatoes, diced + + 3 shredded carrots + + 2 apples, cut into cubes + + 3 heads of romaine lettuce + + can opener + + cutting board + + bowl + + mixing spoon + + grater + + 20 small paper plates 12 13
Ingredients: + + 1 (12 pk.) whole wheat flour tortillas + + ¼ cup light mayonnaise + + 2 lbs. turkey slices + + 2 heads of lettuce, washed and cut into pieces + + 4 tomatoes, diced + + 2 bell peppers, sliced + + 2 cups shredded low-fat mozzarella cheese + + spoons + + cutting boards + + measuring cup + + 20 paper plates Very Berry Burrito Spread peanut butter onto a wheat tortilla. Sprinkle tortilla with peanuts, raspberries and blueberries. Roll it, slice in half and share with a partner. Enjoy! Fruits Grains Protein Turkey in a Wrap Spread ½ teaspoon of mayonnaise onto each wheat tortilla. Add a slice of turkey. Sprinkle lettuce, tomatoes, bell peppers and cheese. Roll it up, slice in half, and enjoy! Grains Protein Dairy Ingredients: + + 1 (12 pk.) whole wheat flour tortillas + + 1 (18 oz.) jar peanut butter + + ½ cup peanuts + + 1 cup raspberries + + 1 cup blueberries + + measuring cup + + 20 paper plates 14 15
Ingredients: + + 1 (12 pk.) whole wheat flour tortillas + + 1 jar pizza sauce + + 2 cups shredded low-fat mozzarella cheese + + 1 bunch of fresh spinach leaves, washed and cut into bite-sized pieces + + measuring cup + + spoons + + 20 paper plates + + microwave (to be used by adults only) Half-Time Halfwich Spread peanut butter on each slice of bread. Spread jelly and then sprinkle a layer of cereal flakes. Top with strawberry slices and enjoy! Fruits Grains Protein Garden Pizza On a wheat tortilla, spread 1 teaspoon of pizza sauce, sprinkle with cheese. Add an even layer of spinach leaves. Microwave* for 15 seconds, until cheese is melted. Let it cool. Roll, cut in half to share and enjoy! Grains Dairy Ingredients: + + 1 package whole wheat sandwich bread + + 1 (18 oz.) jar peanut butter + + 1 jar natural jelly spread + + 1 box cereal flakes + + 1 basket strawberries, cut into pieces + + 20 paper plates 16 *Caution! Microwave to be used by adults only. 17
The purpose of the LA s BEST After School Snacks cookbook is to help reduce the incidence of childhood obesity by engaging children in nutritious cooking activities. This book provides after school leaders with recipes to engage students in healthy snack preparation skills and encourage healthy lifelong eating habits. www.lasbest.org 90