Mother's Day and Healthy Snacks

Mother’s Day is tomorrow and it seems an appropriate time to mention the important role our mothers play in what we eat. From infancy on, moms are the number one source of food for most people. The amount of control this gives her over her children’s health and future eating habits is enormous. In this age where obesity in children is epidemic and the government is getting involved it bears looking at the family eating patterns and assessing what could be going wrong.

Do moms care less than they used to about their kids’ eating? I don’t believe that for a moment. Are moms busier and around their children less than they used to be? A definitive YES! There are so many temptations out there that influence what our kids eat, it is no wonder that Mom doesn’t have the control she used to have. Day care, school lunch, fast food, fast snacks from vending machines, missed meals, even eating disorders are involved. The days when kids came running home from school and grabbed the cookies mom baked that day and a glass of milk and then ran out to play are, sadly, gone for most kids. But that doesn’t mean that good, healthy snacks can’t be a part of today’s lifestyle.

I hunted for healthy snack foods that could be made ahead, easily portable, grabbed easily from the kitchen counter or refrigerator without a lot of preparation and that are healthy and delicious. Oh yes, and economical to make. Actually, anything you make yourself from raw and real ingredients (not processed foods) is economical compared to its store-bought equivalent.

Remember the snack cake? I haven’t seen a packaged mix (with a pan included) under the name “Snackin’ Cake Mix” in the store for a very long time, but this product was marketed for quite a while. The idea was great, the product, not so much. But a snack cake can carry all sorts of nutritious goodies in it and it is really simple to prepare. The recipe below is made from honey and therefore will keep for a longer time than cakes made with sugar. It actually improves after a day or two on the counter. You can vary the dried fruits and the nuts are sprinkled on the top, so if you have kids that hate nuts, you can leave them off. If it isn’t sweet enough, you can top with a little apricot jam or a drizzle of honey glaze.

Skillet Snack Cake

½ cup skim milk
½ cup nonfat yogurt
2 eggs or ½ cup fat-free egg substitute
¼ cup honey
1 cup unbleached flour
½ cup old-fashioned rolled oats
2 tsp. baking powder
½ tsp baking soda
1/3 cup golden raisins
1/3 cup chopped dried apricots
2 Tbsp chopped walnuts (optional)

In a small bowl, mix the milk, yogurt, eggs and honey. In a large bowl, mix the flour, oats, baking powder and baking soda. Stir in the raisins and apricots. Place an 8 or 9” cast-iron skillet over low heat and warm for 3 minutes. Lightly coat the pan with non-stick spray. While the pan is heating, pour the milk mixture over the flour mixture. With a rubber spatula, mix very gently until just blended. Pour into the prepared skillet. Scatter the walnuts on top, if using. Bake at 375 degrees for 20 to 25 minutes or until a cake tester inserted in the middle comes out clean. Makes 6 wedges at 213 calories each.

Veggies and dip is always a winner at our house—even when I had young children. There’s something about already cut-up, colorful vegetables that appeals to children who dislike them intensely when they are cooked. The dip makes a big difference, too, of course. If you have all the vegetables cut and in ice water so they can grab a handful and pre-made dip is in a bowl or jar in the front of the refrigerator, I guarantee they’ll eat them. If they are hidden in the crisper drawer and the dip is in the back behind four other items, they will not. Accessibility is primary with children and husbands who are on their own.

Here is a dip that keeps well, looks beautiful, tastes yummy and is good for you:

6 sun-dried tomato halves
½ cup boiling water
2 cups low-fat cottage cheese
¼ cup thinly sliced scallions
¼ cup chopped fresh basil or Italian parsley (can substitute ½ tsp. dried basil)
1 Tbsp. fresh lemon juice
½ tsp ground black pepper

In a small bowl, combine the tomatoes and water. Let stand for 5 minutes to soften the tomatoes. Drain well and chop finely. Place the cottage cheese in a food processor. Add the tomatoes, scallions, basil (or parsley), lemon juice and pepper. Process with on/off turns until well mixed and somewhat smooth. Makes 2 cups at 32 calories per 2 Tbsp serving.

Suggestions for veggies: carrot sticks (homemade from full-grown carrots often have more flavor than baby carrots), cucumber sticks, jicama slices or sticks, radishes, cherry or grape tomatoes, broccoli and cauliflower florets, celery sticks.