A new study published in the International Journal of Obesity says some folks are feeding their kids way too much sugar – and they don't even know it! Let's demonstrate using some breakfast foods.
- A bowl of frosted flakes – equals about 11 grams of sugar
- A container of yogurt – is about 6 grams
- Cup of orange juice has 21 grams
- A slice of toast has 3 grams
- Strawberry jam has 10 grams
All together, that's 51 grams of sugar, which is more than twice the daily recommended sugar intake for your kids, and they haven't touched their lunch box yet!
Stephanie Merchant, The Nutrition Mom, showed us some easy recipes that will help your kids stay alert in the classroom. For more information on Stephanie Merchant, log on to TheNutritionMom.com.
When it comes to preparing meals for your kids, cooking in bulk makes life a bit easier. Starting with breakfast, homemade granola is easy and is grab and go. You can eat the granola as it is and add milk, or be creative and make a parfait or banana bites. For the parfait, layer the yogurt, granola and fruit. For the banana bites, cut your banana in half, put a popsicle stick in the banana, cover with Nutella, nut butter or honey, and roll it in the granola. Serve right away or make several and freeze.
Homemade Granola
2 cups rolled oats (uncooked)
1/2 cup of your favorite chopped nuts & seeds (I usually add pecans, almonds, walnuts, pumpkin seeds & sunflower seeds)
1/2 cup maple syrup
1 Tbsp cinnamon
2 Tbsp unsweetened apple sauce
2 tsp vanilla extract
1/4 tsp sea salt
Add all to large bowl and spoon mix together. Place a thin layer on to parchment paper on a cookie sheet for your oven or on a teflex sheet for the dehydrator. Bake at 300 F for 20 minutes (watch as oven temps can vary). Dehydrate at 105-115 overnight or 8 hours or so. Cook to desired crispness.
For lunch, it’s easy to reuse leftovers from dinner. With leftover chicken, add a dip, like chicken sauce, BBQ sauce, or ketchup.
Chicken Sauce
Mix together:
1/2 cup Blue Plate mayonnaise
1/4 cup ketchup
1/2 teaspoon garlic powder
1/2 teaspoon Worcestershire sauce
1/2 teaspoon black pepper
If you want to add another fun factor to lunch, serve breakfast. You can cook pancakes ahead of time and make a fun PB&J sandwich with the pancakes, or cut waffles into strips and dip in syrup.
Fruit, veggies are great after school snacks, but Merchant has a great idea for a chocolate pudding made with a secret ingredient.
Chocolate Pudding
1 avocado
1 cup unsweetened Almond Milk
2/3 cup dates, soaked to soften in water and pitted
½ cup cacao powder
¼ cup Almond Butter
Blend all in a food processor until rich and creamy & serve.