Snacks! Snacks! Snacks!

                  Snacks  & Canada's Food Guide

I don't know about you, but since I have been spending so much time at home, due to Social Distancing, I have been feeling more SNACKY being at home.    

These Snack Foods may be enjoyed SOMETIMES, but a regular habit of these over a long period of time can be harmful to our health! 

Usually,  when we have many tasks such as school, work, errands, exercise, getting outside, visiting friends, it is easier to eat healthy.  Too many unhealthy snacks will cause unhealthy weight gain and establish unhealthy eating patterns.  Watch the fascinating video below to find out more about the Marshmallow test! 

The Marshmallow Test! (click here)   

Delayed Gratification video & Willpower: (6:08)

In case you are wondering what all this has to do with your Skills Explorations Foods class? The are related to the BC Ministry of Education's Core Competencies of Personal Awareness & Responsibility:  

Core competencies Facets: Self-Regulating & Well Being (click here)   

Self-Regulating and Well Being Facets: 

People who are personally aware and responsible demonstrate self-respect, persevere in difficult situations, and exercise responsibility. They understand that there are consequences for their decisions and actions. A personally aware and responsible individual takes steps to ensure their well-being, sets goals and monitors progress, regulates emotions and manages stress, and recognizes and advocates for their own rights.

Preparing and making your own healthier snacks available for the whole family is one of the ways we can choose to eat better and ensure well-being!  Please look closely at the new (2019) Canada Food Guide to see guidelines are recommended for healthy snacks and meals!  

  Canad's Food Guide (click here)  

From the Canada Food Guide: Why healthy snacks are good for you

You can enjoy snacks as part of your day. If you make healthy choices, snacks can:

• keep you energized
• help support good health
• provide important nutrients
• be an important part of daily eating habits
• help satisfy your hunger between mealtimes

Eat Well Plate: Healthy Snacks video

                        

                       Watch video!  and Read more below: 

The Scoop on Healthy Snacks (click here)  

Here are three snacks that I make at home, Explore the recipes and try it at home! TASK- Choose ONE Healthy snack to make at home. 

Super Snack #1:  Banana Bread

This is one of go-to recipes and snacks and here are some of my tips for a healthier Banana Bread: 

- Substitute at least 50% of all-purpose flour with whole wheat flour to all  baked goods recipes for home so that we increase fiber.  

- Reduce sugar, to reduce processed sugar intake 

- Add a handful of chocolate chips or raisins to entice the kids to eat my healthier version! 

- Use an oil based recipe, because the fat (oil) is unsaturated, but many   store bought loaves use coconut/palm oil which are saturated

Banana Bread Recipe Links: 

Chopchop 5-banana-banana-bread Recipe (click here)

All Recipe's Nannas-banana-bread Recipe (click here)

Double chocolate banana bread recipe (click here)

Super Snack #2 : Smoothies

Photo from Modern Honey website  - 6 Healthy Smoothies

I didn't have spinach, like  Babe Ruth Smoothie  recipe calls for, but I had KALE in my garden, 

so off I went to pick some! 

I was disappointed to see that my kale has "gone to seed"  See the yellow flowers?  It means that the plants are water stressed, and thirsty... Yes I didn't water them, and  it has been an unusually warm and dry spring! I picked enough for 2-3 servings of a smoothie, and WATERED my GARDEN.  This variety is Purple Kale, that I planted last spring, and it lasted over the winter.  I will be harvesting the flowers and adding them to a salad soon! 

  

Mise en Place for Babe Ruth Smoothie, washed fruit and kale...Use either frozen fruit or ice cubes for a colder smoothie! Blend on high for 20-30 seconds!  SERVE immediately!  

 

Lucas had his fruit and veggie filled smoothie, ready for his BIKE RIDE! 

You can try this at home, find the recipe at the Modern Honey Website:
Babe Ruth Smoothie Recipe (click here)

More Smoothie Recipes: 

(Also great for breakfast!) 

6-healthy-superfood-smoothies (click here)

Immunity boosting smoothie recipe (click here)

Annabelkarmel.com/recipes Super C Smoothie (click here) join for free

Super Snack #3 :  Banana Peanut Butter Cookies: 

Mise en place  Banana, Peanut butter, Oatmeal, maple syrup, raisins  + (pinch of salt and 5 ml vanilla )

For people with PEANUT ALLERGIES, try Sesame paste/ Tahini /Almond Butter/Sunflower butter. I tried this recipe with all the above and preferred peanut butter, I also used OVER RIPE bananas with dark spots for more natural sweetness.  

Cookies scooped onto a sheet pan, pressed down lightly.  I increased bake time which caramelizes sugars, and improves flavours.  

Yum!  Guilt free snacking, full of fruit, fiber and protein. These cookies freeze well.  

Lucas munching these cookies, they are a healthier choice than OREOs or Chips Ahoy! 

(Although we sometimes buy those too!)  

Banana Peanut Butter Cookie Recipes: 

Banana-oatmeal-cookies Version 1 (click here) 

Peanut-butter-banana-oatmeal-cookies Recipe version 2 (Click Here) 

Snack Nation Blog (click here)  

This site has great, simple snack recipes (beware of ads for many sponsored convenience foods) 

Now, it's YOUR TURN to Try it at Home!   Please prepare a healthy snack at home!  See details on the TEAMS as the Snack and Canada Food Guide assignment and more links.
A) TASK
B) EXPLORE
C) SHOW and SHARE
D) TURN IN
E) CLEAN UP CHECKLIST 

Happy Cooking! :)