School is starting soon and the kids seem like they get hungrier. It’s a lot of work learning and feeding their brains and bodies. Get some ideas to feed the kids. Learn Healthy, After-School Snacks, and Meals. This blog is packed full of Ideas for back-to-school food.
Breakfast
Let’s start with Breakfast. The kids may not want to get up and get going. One of my kids never wanted to save time for breakfast so we had to think of a to-go breakfast. You can prep many things or pop breakfast in the microwave to reheat.
Keep in mind you want your kids to eat a protein source, and a carbohydrate at breakfast, as well as fiber so they will make it to lunch.
Eggs- You can make a scrambled egg in the microwave in a bowl for 45 seconds to one minute if you stop it every 20 seconds. Eggs are good with cheese on top or add them to a tortilla to make a breakfast burrito.
Oatmeal- Make ½ cup oatmeal with ½ cup milk or water and microwave for 1 minute and you’ve got oatmeal done quick. Add frozen berries, cinnamon, ground flax, and nuts or bananas to add flavor, fiber, and less sugar. Measure out ½ cup instant oatmeal in snack bags with nuts or dried fruit and you’ve got your healthy oatmeal packet.
Greek yogurt is a great protein source and adding nuts berries and granola can make it fun. A recipe for homemade Granola.
Prep Ahead
Smoothies can be easy in the morning if you add your fruits and veggies to a ziplock, and freeze. In the morning add the contents to your blender with your liquids, yogurt, and or protein powder.
Pancakes or Waffles– have your kids on the weekend help you make a bunch of pancakes or waffles. Freeze them in layers with plastic wrap between each one, so they don’t stick. At breakfast, put one on a plate and microwave for 1 minute or more. If you add the real maple syrup to the recipe you won’t need any on top.
Muffin eggs– whip up 8-12 eggs with salt and pepper/seasonings and pour into a sprayed muffin pan. Add veggies and or cheese. Bake at 350 for 15 minutes and cool. Freeze in a container. In the morning wrap one in a paper towel to absorb moisture and microwave for 1 min 20 sec or until done.
Muffins- make a batch of muffins and freeze them to have some grab-and-go breakfasts. Eat these at Breakfast, add to your kid’s lunch, or use it as an after-school snack. You can add fruits, veggies, and nuts to your muffins to make them healthy. Here is a link to blueberry muffins made with yogurt and oatmeal. Also a pumpkin muffin Recipe. More breakfast ideas are in this breakfast blog link.
After-School Snacks
Have a section of the refrigerator and cabinet set aside for snacks. Fruits, raw veggies, homemade granola bars, guacamole, carrot chips, hummus. Make some veggie snack bags to be used for after-school snacks or in lunches.
Other snacks for after school could include popcorn, pretzels, peanut butter toast, granola bars, apple slices with yogurt dip, yogurt, and nut bars. Here are some ideas and recipes to try after school.
Peanut Butter Yogurt Dip
For apples or pears- (Protein, Carbs, and Fiber)
- 3/4 cup Greek yogurt
- 3 TBSP Honey
- ½ cup Peanut butter or any nut butter
- 1 tsp vanilla
- Blend and serve with apples and pears
Roasted chickpeas
Perfect for a snack or on a salad (Protein, Carb, and Fiber)
- 2 cans of chickpeas drained, rinsed, and patted dry
- 2 TBSP olive oil
- 1 TBSP chili powder
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp cumin
- ½ tsp salt
- ¼ tsp black pepper
Dry chickpeas. Mix spices. Add chickpeas to a bowl with spices and oil. Mix until covered with spices. Spread onto a lined sheet pan and bake 400 degrees tossing every 10 minutes for 25-30 minutes. They will be slightly crunchy.
If you want to make it in the air fry- make half the recipe and air fry for 5-7 minutes.
Carmelized Walnuts or Pecans
- 2 TBSP Maple syrup
- ¾ cup walnuts
In a skillet, saute on medium-high heat and stir constantly until a caramel color and the liquid is gone. Cool and enjoy. They may be sticky at first but as they cool they will harden and be ready to eat for a snack.
Popcorn in a Paper Lunch Bag
This is the only way I make my popcorn.
- ¼ cup popcorn kernels
- 1 paper lunch bag
- Salt to taste
- A few sprays of oil
- Favorite seasoning
Add popcorn, salt, and oil to a paper lunch bag. Fold down to the smallest size and place in the microwave. Cook for 2 min 30 seconds to 3 minutes depending on microwave wattage. Four seconds between pops your popcorn will be done. Add popcorn to a bowl with your favorite seasoning or oils/butter.
Nut Bars
These feel like a treat, but you are getting many nutrients with the nuts and seeds.
- ½ cup Walnuts
- ½ cup raw cashews
- ½ cup slivered almonds or pistachios
- ½ cup pumpkin seeds or sunflower seeds
- ¼ cup maple syrup
- Optional- I add a handful of coconut to the nuts for a special taste.
- ½ cup dark chocolate chips
In a large bowl mix the nuts, seeds, and maple syrup. Add mixture to a loaf pan lined with parchment or add to muffin cups lined with parchment or silicon liners. (regular cupcake liners get stuck) Bake for 20-30 minutes at 350 degrees until the top is golden. Allow the bars to cool. Melt the chocolate and drizzle on top. Slice into bars or take out of muffin tin.
Lunches
If you need to pack lunches, have your kids help you and eventually turn it into their job. Make up a chart of what they can pack. As you do this together they will learn the combinations of foods that make up meals they like. Below is an example you can revise. Your kids are learning food choices for meals and foods that are healthy. Pack their lunch in a bento box or small snack bags or containers. Use an ice pack if needed.
Leftovers are another great option if your kids can use a microwave to heat the food. My kids used to say “I get the leftovers for school” when they were done eating dinner.
Tips
- Teach your kids to eat the rainbow of colors in fruits and veggies.
- Pack lunches with a Taco theme, pizza theme, salad, etc.
- Freeze sandwiches so you won’t need an ice pack or it stays colder longer.
- Make up raw veggie bags. Adding veggies to lunches and snacks is an easier choice.
- Pre-prep foods for breakfast, lunch, and snacks.
- If buying snacks- look for snacks lower in sugar and food dyes.
- While you are prepping meals and snacks, talk about why we need to eat each of the foods. For example- with an orange, you get Vitamin C which is good for the immune system.
- More info on nutrition and needs for students at the Healthy Schools link.
Protein
Turkey Ham Chicken
Tuna Salmon boiled egg
Peanut butter Nut butter meatballs
Yogurt Tofu Black Beans
Chickpeas Refried beans pumpkin seeds
Almonds Walnuts Cheese sticks
Fruit/Veggie
Apple slices carrot sticks or chips
Orange/cuties celery sticks
Banana cucumber
Pear Grapes
Berries peppers
Mangos spinach/lettuce
Raisins Broccoli
Applesauce Salsa
peach/plum Cauliflower
dried seaweed Avocado
Carbs
Mini bagel crackers
Pretzels popcorn
Pita pocket torritlla chips
Wrap muffin
Bread pita chips
Roll quinoa
Tortilla pasta
Sourdough English muffin
Fun Snacks to add in a few times a week
Fruit leather fig bar
Energy balls Granola
Trail mix cookie
Banana bread pudding
Graham crackers Lara/ kind or nut bar
Apple/banana chips pumpkin bread/muffin
Rice Krispy treat crackers
Overall make sure your kids eat a protein with a Carb together this way the carbs will last longer and your kids won’t get as hungry. The protein extends the carb so your blood sugars don’t rise too fast. Think Carb and protein together.
Don’t stress- you’ve got this. Get your kids involved, and plan. Think Easy and healthy. With a little planning and training back to school meals and snacks will soon be good habits. Have fun making After-School Snacks and Meals.
Sign up for Dabillaroundthetable Digest below. Get a newsletter in your inbox once a month about Faith, Family, Fun, and Favorites. Recipes and fun tips are included. Don’t miss a blog.
