SPOOK-tacular Halloween Treats!

Boo!
I hope I didn’t scare you too badly! But let me tell you, the leaves are changing color, the air is getting cooler and it’s giving me the chills! Where did summer go? As we know, the cooler weather is inevitable, but fall isn’t so bad, especially when we have Halloween to look forward to! 

As a dietitian, I would love to say that handing out a healthy apple instead of candy is a perfect way to make the holiday a little more nutritious… but I would be lying. Truth be told, that was my least favorite trick or treat goodie. Of course, that’s not to say we can’t make Halloween healthy – c’mon, I’m a Dietitian!

So, how do we make the season healthy? By getting the kids involved and making it fun! I’ve gathered some of my favorite Halloween ideas that will be fun for the kids and also provide some good nutrition!

Fruits and vegetables are all you need to make this adorable Halloween scene! This is great for the little ones in your family, because they can help peel the bananas and oranges and they can add the face to their ghost! I personally like to use raisins for the ghost, but I’m sure the kids won’t argue if you use chocolate chips instead.

Everyone loves pizza! Start by taking your favorite whole wheat pizza crust and add-on a lower sodium pizza sauce. When topping with cheese, do a light layer of  reduced fat cheddar cheese and then add-on slices of reduced fat mozzarella. The cheddar will add a bright orange color, while the sliced mozzarella will be perfect for your ghosts! Use black olives to make spiders and small faces for your spooky little ghosts. Tip: We have numerous whole wheat pizza crust options at the store! Check in both center store as well as near the deli for some great options. Be sure the first ingredient reads: whole wheat flour. This is a simple trick you can use to find whole grain products throughout the store!

We all know avocado toast is trending, but let’s switch it up a bit and make these fun little Frankensteins at breakfast. Avocados are one of the only fruits that provide healthy monounsaturated fat, which will also keep you fuller longer! Be sure to use whole wheat toast as well. You can use olives, red peppers and the egg whites from hard-boiled eggs to make your Frankenstein as friendly or as scary as you’d like!

These adorable little monster mouths are easy and so fun to make with apples, nut butter, and macadamia nuts! Tip: When choosing a nut butter, look for an option with lower sodium and sugar. Did you know, we have some nut butters where the only ingredients is “peanuts?!”

You’ve heard our dietitian team loving up on veggie spaghetti, but how cool is this meal!? You can heat up the veggie spaghetti with some pesto in a skillet for a few minutes until cooked through. Then, add-on slices of cooked egg yolks, black olives, and some red peppers to make a perfect meal for Halloween!

Happy & healthy eating,
Emily

Fruit Kabobs

Fruit Skewers

Ingredients

  • Pineapple, cubed
  • Strawberries, halved
  • Kiwi, cubed
  • Grapes, green or red
  • Blueberries
  • Oranges, sliced

Instructions

  1. Using a wooden skewer or Popsicle stick, carefully place each piece of fruit onto the skewer.
  2. Enjoy right away or cover with plastic wrap and keep in the fridge for a few days.

Notes

Try serving these with our Greek Yogurt Fruit Dip!

http://celebratemore.com/home/fruit-kabobs/

 

Zucchini Energy Bites

Zucchini Energy Bites

Ingredients

  • 3/4 Cup Zucchini, grated
  • 1 3/4 Cup Oats
  • 3/4 Cup Chunky Nut Butter
  • 2 Tbsp. Ground Flaxseed
  • 2 Tbsp. Honey
  • 3/4 tsp Ground Cinnamon

Instructions

  1. To drain the excess liquid out of the grated zucchini, place the zucchini shreds between two sheets of paper towels and squeeze out the excess liquid. Then place the zucchini shreds in a large mixing bowl.
  2. Add oats, nut butter, flax seed, honey, and cinnamon to the large bowl. Stir until well combined. It's easiest if you mix with your hands!
  3. Roll the mixture into small, bite-sized balls. Place them in a large plastic bag or a large container with a lid. Keep refrigerated until ready to eat.

Notes

Let the kids get a little messy in the kitchen and encourage them to mix with their hands. This is a great option for part of a breakfast, adding to lunches or even an after school snack.

http://celebratemore.com/home/zucchini-energy-bites/

Your New Back-To-School Routine: Batch Cooking Breakfast

Your New Back-To-School Routine: Batch Cooking Breakfast

Back-to-school means new routines for the entire family. While this change in daily patterns can be stressful, there’s one routine recommended by the Coborn’s Dietitian Team that can set the stage for a successful kick off to the new school year – breakfast batch cooking.

In batch cooking, key meal elements are prepared in advance to make daily meal prep quicker. Given the pace of hectic school mornings, pre-prepping breakfast meals over the weekend ensures all family members start their day with a nutritious, quick and convenient breakfast. There’s no need to stop and think “what’s for breakfast?” every morning, as you’ve planned it out in advance.

While we’re not the first to tell you that breakfast is the most important meal of the day, what you may not know is that only 18% of breakfasts include fruit and less than 6% include vegetables. Batch cooking breakfast can ensure kids and parents alike start their day with at least one fruit or vegetable.

Breakfast meals that are perfect for batch cooking include:

  • Omelet cups made in muffin tins. Use leftover vegetables in your refrigerator such as spinach, mushrooms, zucchini, and onions, and consider adding spice with seasonal ingredients like hatch chili peppers. Once the omelet cups cool, individually wrap them.  On busy weekday mornings, microwave for a quick, hot breakfast.
  • Blueberry Protein Walnut Breakfast Bars, our featured recipe, is a great example of how to optimize nutrition by pairing nutrient dense foods, like blueberries and walnuts. Combined they provide protein, good fat and fiber. Make a batch of the bars on Sundays, cutting into portions perfect for your ages of children. You now have a grab-and-go breakfast ready for the week ahead.
  • Bento Box Breakfast. In a plastic container that has segments, place finger friendly fruits like orange or tangerine slices or berries in one segment, nuts, such as walnuts in another, and string cheese in another. Pre-pack the containers and refrigerate so they’re ready to grab as you head out to the carpool on busy school mornings.
  • Customized smoothie packs. Based on flavor preferences of your family members, use small containers or baggies to package fruit and vegetables with added plain yogurt or your favorite nut butter, and then freeze. On weekday mornings, set out milk and the blender for each person to make their own smoothie.

Starting this new routine means setting aside some time over the weekend to prep, but the reward of knowing your family starts off on their day with a nutritious breakfast that includes fruit and vegetables is a valuable payoff.

Happy & healthy eating,
Amy, RD, LD

Strawberry Smoothie Pops

Strawberry Smoothie Pops

Ingredients: 

  • 2 Cups frozen berries
  • 1 Cup non-fat vanilla Greek yogurt
  • Splash of milk
  • Chunks of frozen fruit
  • 1 Tbsp. Ground flax seed (optional)
  • 1 Tbsp. Chia seeds (optional)

Directions:

  1. Blend all of the ingredients (except a few chunks of frozen fruit) in a blender.
  2. Add milk as needed and blend until smooth.
  3. Add in chunks of frozen fruit and pour into popsicle molds.
  4. Let freeze overnight.

Parmesean Acorn Squash

 

www.cobornsblog.com - Family, Friends & Food with Jayne

Jayne

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Make the BEST for your Valentine

Make the best for your Valentine - cobornsblog.com/jayne

www.cobornsblog.com - Family, Friends & Food with Jayne

Jayne

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