Healthy Snacks for Kids On the Go

Christine Josiah BASc., CNP, RNCP & Enza Tartaglia BASc, RNCP, DCHomMed

Copyright 2011 by Christine Josiah and Enza Tartaglia All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without written permission from the authors, The Healthy Gourmets. Published by: The Healthy Gourmets 570 Mulock Dr. P.O. Box 71040 Newmarket, Ontario L3Y 8R9 CANADA www.thehealthygourmets.com ISBN: 978-0-9738657-1-4 Note to Readers The information in this book is for informational purposes only. It is not intended, and should not be considered as a replacement for consultation, diagnosis or treatment by a licensed health practitioner. Disclaimer The claims nut-free, lactose-free and gluten-free included in some of our recipes were made based on package labeling as well as manufacturer and supplier information of recipe ingredients. Please check labels as well as manufacturing and supplier information prior to making recipes to ensure that ingredients/products do not contain any undesirable food allergens. The authors and publishers do not assume medical or legal liability for the use or misuse of the information and regime contained in this book. Proceeds from the sale of this book are being donated to help support non-profit childrens programs. Munch,Yum,Grow Snacks, Second Edition Book Includes: Shopping list of needed ingredients, cooking and nutrition tips on every recipe, a comprehensive glossary of various nutrition terms as well as numerous ingredient substitutions.

ACKNOWLEDGEMENTS
Our heartfelt thanks to the children in our lives: Quinn and Aidan Josiah, Francesco DAngelo and Gabriel Tartaglia for their willingness to participate in the making and tasting of these delicious snacks. Much love 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 Tartaglia for their continued support and wisdom in editing our work. We would also like to express our deepest gratitude to Hyacinthe Miller for her editing expertise and her natural gift of photography. We thank everyone who assisted in recipe testing and tasting and to the following family, friends and professionals 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. Thank you to our siblings, Claudine, Lucie and Gerald for their love and support of our lifes work. We would like to give thanks to IHN (Institute of Holistic Nutrition) for providing us with the skills to best serve others. Elizabeth Papadopoulos is the founder and director of IHN in Toronto and has been offering a career in Nutrition for many years. She is a remarkable individual with a beautiful soul. We are thrilled to be a part of IHN and its continued success in Holistic Nutrition. We are grateful for the teachers and their commitment and wisdom that helped shape who we are today. Thank 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 final stages. Thank you to Genuine Health, the makers of greens + kids. Our deepest gratitude to Leif Holmvall and Leila Joiner, who kindly guided and assisted us in the completion of the second edition of our book. From words of wisdom to formatting and editing, we truly appreciate all the help you have given us.

TABLE OF CONTENTS
Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 Why We Wrote This Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 About the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Kitchen Tools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Nutrition at Its Best . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Choose Organic Foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Make It Fun and Easy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 Understanding the Basics and Getting Kids To Eat Right! . . . . . . . .12 Getting Kids To Eat Healthier Snacks . . . . . . . . . . . . . . . . . . . . . . .13 Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

RECIPES
Aidans Amazing Applesauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Awesommmmme Almond Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Smiley Face Finger Sandwiches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Sunshine Fruit Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Fun Fruit Yogurt Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 Yee Haw! Tangy Veggie Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Hide and Go Sweet Trail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 Hidden Treasure Trail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23 Prince/Princess Party Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24 King/Queen of the Castle Trail Mix . . . . . . . . . . . . . . . . . . . . . . . . .25 Boogie Woogie Black Bean Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 Giggly Guacamole Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 Happy Hummus Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 More Please Pita Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 Sensational Sweet Potato Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 Funny Face Almond Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Ready, Set, Go! Granola Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32 Animal Safari Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33 Lil Monkey Mini-Muffins (Nut-Free) . . . . . . . . . . . . . . . . . . . . . . .34 Lil Monkey Mini-Muffins (Gluten-Free) . . . . . . . . . . . . . . . . . . . . . 35 Yummy Yogurt Pops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36 Quinns Quick Frozen Fruit & Veggie Pops . . . . . . . . . . . . . . . . . . .37 Francescos Fantastic Fruit & Veggie Shake . . . . . . . . . . . . . . . . . . . .38 Nutty Chocolate Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
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Rice and Easy Chocolate Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . .40 Tastes Soy Good Chocolate Shake . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Super Power Water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42

INFORMATION
Ingredient Substitution Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .43 Birthday Party Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46 Websites and References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Appendix Protein Amounts in Different Foods . . . . . . . . . . . . . . . 52 Appendix Calcium Amounts in Different Foods . . . . . . . . . . . . . .54

FOREWORD
I am honoured and proud to write the foreword to this current, yet timeless, practical recipe book for parents. The most important decision parents have to make on a daily basis is what to feed their child. Often parents are in the dark when it comes to what to choose from the myriad of food varieties available. Well-meaning parents will visit health food stores only to leave more confused or to have purchased items which end up collecting dust on their pantry shelves, remaining bewildered on what to feed their growing child. With every challenge in life, knowledge and persistence go a long way. You will find in the Munch, Yum, Grow Snacks cookbook, childtested recipes for a variety of snacks, which can be eaten at a number of occasions such as at school, at home, for birthdays, and a number of other gatherings with friends and family. With all the stressors and influences promoting junk food in todays society, the home is still the greatest school a child will attend. Never underestimate the powerful influence you have as a parent on your childs eating habits. Through conscious choice, your child will develop a sophisticated palate, which will influence 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 refrigerator and on the kitchen shelves. Food provides immediate biochemical and emotional information to the body affecting both health and behaviour in a child. Children respond quickly to modifications and changes made to their diets. Research has proven that food additives induce hyperactivity. A study cited in the Journal of Pediatrics reported more than 50 per cent of hyperactive children showed fewer behavioural problems and had less trouble sleeping when put on a diet free of all artificial/chemical food additives, monosodium glutamate (MSG) and preservatives. This book will help make these changes with ease. You immediately affect your childs health by integrating these healthy recipes into his or her life. You will help your children prevent and resist the degenerative diseases of adulthood including high blood pressure, coronary heart disease and cancer, to name a few. I have seen
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first hand that most chronic health complaints that plague young, middle and older adults could have been prevented if those adults had been properly nourished as children. To illustrate, the most critical nutritional deficiency pandemic among children today is the dietary reduction of Essential Fatty Acids (EFAs). Critical to a healthy functioning immune system and proper brain function, EFAs are required daily. Simply by incorporating EFAs into a childs diet, many common childhood illnesses may vanish. I have known Enza Tartaglia and Christine Josiah for many years. They are two hardworking, ethical, trustworthy and brilliant nutritionists dedicated to helping clients and parents all over the world feed their children with utmost confidence in their choices. Their cookbook, Munch Yum, Grow Snacks, provides the newest well-balanced, comprehensive, and practical recipes available today for children. With increasing threats to childrens well-being including pesticides on fruits and vegetables, chemicals in the air and water, and other environmental factors, children need all the protection they can get from something that is always within our control. The food children eat builds the foundation of their health and our future as a nation. Optimal health is a gift given through the consumption of natural, whole nutrition. This gift, once revealed, lasts a lifetime. Try the recipes in this book and the gift of optimal health will be yours and your childs forever. Elizabeth Papadopoulos, BASc, CNP, RNCP. Founder and Director The Institute of Holistic Nutrition

WHY WE WROTE THIS BOOK

Im hungry. Theres nothing good to eat. Practice starts soon! Come on, everyone, were late! Sound familar? Life in the twenty-first century is hectic family activities, school, work and sports. No matter how well we plan, it is a challenge to find time to prepare meals and healthy snacks that our families will want to eat. The foods we ate as children are different from the way kids are eating today. Growing up, processed foods and snacks were a weekly treat, not a daily one. As the years passed, more convenient food products entered the market. For busy parents, who were pressed for time, convenience became more important than good nutrition. Unfortunately, disease is becoming more evident earlier on in life due to the consumption of packaged foods. As a result, children are suffering unnecessarily with adult conditions such as obesity, diabetes and arthritis, to name a few. In our practice, we see many parents and the dilemma they face in helping their children grow healthfully. Parents continuously request healthy snacks or recipes to give to their children. We searched endlessly for 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 of life of growing children and teenagers. We also want to help parents who are wondering how to make a change, but who do not quite know where to begin. The recipes in this book were developed according to the tastes and preferences of the authors, family members, friends and children alike. It is our sincere wish that you will derive joy from them always. We dedicate this book to all children and parents on the quest for good health.

Bon Appetit!
Enza Tartaglia and Christine Josiah

ABOUT THE AUTHORS

Enza Tartaglia is a Registered Nutritional Consulting Practitioner (RNCP). She has also earned her designation as a Homeopathic Practitioner. She earned her Bachelor of Applied Sciences in Food & Nutrition (BASc) from Ryerson Polytechnic University in Toronto, Ontario. Enza went on to pursue a credential in Holistic Nutrition. She graduated with First Class Honours at the Institute of Holistic Nutrition in Toronto where she earned her CNP and RNCP designations. She has been practicing for more than 15 years. Enza is the Founder and Director of Healthy 4 Life Centre Inc. located in Vaughan and Toronto, Ontario. Her true strength lies in her passion to expand nutritional awareness while empowering others to take charge of their own health and vitality. Christine Josiah is a Registered Nutritional Consulting Practitioner (RNCP). She earned her Bachelor of Applied Sciences in Food & Nutrition (BASc) from the University of Guelph in Guelph, Ontario. Christine went on to pursue a career in Holistic Nutrition and graduated with First Class Honours at the Institute of Holistic Nutrition in Toronto where she earned her CNP and RNCP designations. Christine is the Founder and Director of Optimize Your Health, a nutrition and wellness consulting business in Newmarket, Ontario. She is the mother of two energetic, young children. Christine is passionate about helping others attain optimal health, no matter what their age and ability.

INTRODUCTION
Welcome to the world of healthy eating. Our book is dedicated to even the busiest parent or care provider on how to prepare wholesome, natural, fun snacks for growing children. Following each recipe you will find information such as nutritional tips, advice on ingredient substitutions and getting maximum nutrition into your childs life. The book contains detailed recipes for various snacks. For the child with allergies, many nut-free, lactose-free, and gluten-free recipes have been included. Parents will appreciate the imaginative ways vegetables and fruits are incorporated to ensure a variety of nutrients. Munch, Yum, Grow Snacks emphasizes the use of fresh fruits and vegetables, whole grains, legumes, sea vegetables and nuts and seeds. There are recipes containing organic dairy products because, eaten in moderation, these foods contain important nutrients; however, vegetarian alternatives are provided for virtually every recipe. For many of the recipes, if not all, you can ask a child to assist you. This is a great opportunity to develop a childs independence, confidence and teamwork skills needed throughout the stages of life. This book attempts to be a reliable and effective resource for parents and caregivers. The first thing to do before you start cooking or baking any recipe is to set up some general guidelines and make it easier for you and your child to ultimately have a fun experience. Read the recipes carefully so you have a clear idea of what you are doing and in what order. Wash your hands. Tie back long hair. Put on aprons to protect your clothes. Make sure the kitchen surfaces are clean and tidy and you have plenty of work space. Then, get all the ingredients you will need ready and measured. Use standard measuring utensils such as measuring cups for 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 ingredients, the ingredient should be level, not heaped. The best way to do this is to scoop up then scrape gently across the top of the cup or spoon with the blunt side of the blade of a knife.

Most important, HAVE FUN!

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KITCHEN TOOLS
There are many wonderful kitchen gadgets one could use that make cooking easier. The following are a few suggestions of gadgets you will want to have on hand: vegetable peeler, apple corer, garlic press, wooden spoon, rubber spatulas, rolling pin (wooden or marble), pastry brushes, chopping boards, mixing bowls, baking sheets, mini-muffin trays, ramekins (perfect for having on hand your ingredients), pans, blender or food processor, metal balloon whisks, fun shaped cookie cutters, lemon squeezer, sieves and popsicle moulds.

NUTRITION AT ITS BEST

Natural, homemade foods are the healthiest for children. Over-processed, convenient foods containing chemicals, preservatives, genetically modified ingredients or pesticides will not nourish a growing child. While it is virtually impossible to cook from scratch all of the time, we suggest you check labels carefully. Look for organic, all-natural foods with no additives or preservatives that are GMO-free (Genetically Modified Organisms). Some of the ingredients to watch out for and avoid are: partially hydrogenated oils, trans fats, high fructose corn syrup, caffeine, sulfites or sulfur dioxide, artificial colours, artificial sweeteners, monosodium glutamate (MSG) and hydrolyzed vegetable protein (HVP).

CHOOSE ORGANIC FOODS

Choose organically grown foods whenever possible. The more we continue to purchase organic foods, the more readily available they will become and less expensive over time. Children are especially vulnerable to the effects of additives, preservatives and colours. Some foods, such as sugary processed foods, can seriously affect behaviour and learning. Unfortunately, commercially grown crops such as wheat are genetically modified and the list continues to grow. Organic foods are now available at most grocery stores, natural food stores and farmers markets. We encourage you to consider organic dairy products as a staple, for these will be free of the many unhealthy ingredients such as antibiotics, hormones and chemicals. Please be mindful that we try to use organic ingredients in all of our recipes and we ask that you consider using them in each of the recipes you follow.
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MAKE IT FUN AND EASY

Remember to enjoy your time with your children by involving them in the preparation of meals and particularly the snacks outlined in this book. In the years to come, your child will cherish the memories and will appreciate the value of building healthy eating habits. Encourage children to try new foods by doing the same yourself. Children learn healthful eating habits and active living by watching others. Parents and other caregivers are a childs most influential teachers so establishing healthy eating habits and activity patterns in the early years will pay back in health benefits throughout your childs life. When inviting your children to assist with food preparation they are more likely to want to try a new food.

UNDERSTANDING THE BASICS AND GETTING KIDS TO EAT RIGHT!

There are over 40 nutrients your child needs to grow. Thus, it is important to include a variety of foods in your diet at all times. Plant-based foods such as whole grains, fruits and vegetables should make up the foundation of the diet. Food provides the energy your child needs to grow, learn and play, as well as supplying the nutrients necessary for building strong and healthy bodies. The nutrients in natural, unrefined, whole foods such as fruits and vegetables are of the highest quality for performance, growth and healing. Always ensure your child is drinking enough water for daily activities that go on in the body. Without water, many of the hundreds of functions that the body performs will not work effectively, leading to ailments. Some of the ways to help kids include a variety of foods in their daily routine is to present foods in an appealing way. For example, cut sandwiches with cookie cutters or make a smiley face. Also, allow your child to make some choices or decisions around foods. For example, when packing lunches for kids, get them to name a few of their favourite fruits and raw veggies they will eat. Finally, respect your childs appetite and food preferences. Since the rate at which your child grows varies throughout the years, his or her appetite and food preferences will also change accordingly. Variety is the most important factor.

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GETTING KIDS TO EAT HEALTHIER SNACKS

Getting kids to eat well is a challenge for many parents. Listed below are some recommendations to help your child choose healthier foods: Start at an early age by offering a wide variety of different foods to your child. Make snacktime fun and do not force your kids to eat food they do not want. A child may need to taste a new food several times before actually accepting it! If your child rejects a food at first, take the food away and avoid showing any disappointment. Wait a few days and offer the food again without any pressure. Be careful not to use food as a reward or punishment. Look for creative ways to offer your kids fruits and vegetables (camouflage items in other foods such as carrot puree in a beverage shake). Get your children involved in the preparation of different foods; they are more likely to want to try something that they have made themselves. Children pick up eating styles and feelings about food from the people around them, thus enjoy the same foods that your children are served and be open to new foods.

Other helpful tips might be to:

let your kids pick the fruits and vegetables they want to eat when you go shopping mix fruit pieces with yogurt or serve them with a dip make fruit smoothies with essential fatty acid oils and greens + kids or carrot pure offer a fruit salad, with a mix of grapes, strawberries, blueberries, flax oil and a bit of maple syrup as a snack make a snack mix with raisins, nuts and whole grain cereal add chopped fruit, especially berries and bananas, to your childs cereal
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 add flax oil to shakes, dips, and fruit salads add carrot pure to homemade frozen popsicles and apple sauce add dried sea vegetables to dips such as guacamole or bean dips for extra minerals and as a salt substitute offer chopped veggies with a dip, like our Yee Haw Tangy Veggie Dip serve vegetables as a stir-fry let your child help prepare the meal start a vegetable garden at home so your kids can eat the vegetables they grow or visit a farm or farmers market eat supper together as a family; studies have shown that children who eat homemade meals with their family have healthier eating habits than their peers. Kids who eat homemade meals seem to consume more fruits and vegetables, drink less soda and eat less fried foods discourage eating in front of the television so your child can focus on the meal

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SHOPPING LIST
The following are some of the core ingredients recommended to have on hand when making Munch, Yum,Grow Snacks recipes:

Dry ingredients:
Assorted raw nuts, seeds and dried fruits Spelt flour Rice, tapioca and arrowroot flour Grated coconut Rolled oats and quick oats Maple syrup Honey Molasses Tahini Organic cane sugar Pure vanilla extract Sea salt Dulse granules greens + kids Dried or canned organic beans (garbanzo and black bean)

Fresh Ingredients:
Flaxseed oil or blended essential fatty acid oil Flaxmeal or ground flaxseeds Ground hempseeds Organic yogurt and sour cream Kefir Assorted fresh or frozen fruits (berries) Lemons and limes Garlic Fresh herbs, such as dill and parsley Organic spices: paprika, cumin, garlic & onion powder 100% pure juices: apple, orange, grape Carrots for carrot pure (homemade is best, but organic in jars is available) Assorted veggies, such as sweet potato, avocado, cucumber, celery Organic eggs

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