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REMEMBER: As Parents it’s our job to provide a variety of nutritious foods each meal.
Our children’s job is to then eat what ever they are hungry for from what’s been provided. Meals are not the time for battles. Enjoy your family moments!

Welcome parents (families) to some informative and educational information here at the Dixie School District web site.

With a wellness policy in hand and guidelines to follow, these suggestions will hopefully be helpful for not only the school community but also carry over into meals at home. Feeding ourselves and our children a variety of nutritious meals everyday can be a challenge, and it’s easy to get stuck in a rut. Let this information be a start to opening the door to new choices and bridging both the home and school community. After all, food brings people together.

Want your kids to try new foods? Get them into the kitchen!

The kitchen is a real special place. Not only is food prepared there but conversation and a real bonding can occur when we just let it happen. Children love to work with their hands and create what they are about to eat. They are also much more likely to try a new food when they’ve had a part in the making of it.

The kitchen offers many other opportunities as well. Mathematical skills are learned, thought processes are challenged, and self-esteem is built. When a child can say “I helped with that.” or “I did that.” you can see a great sense of accomplishment on their face. Make some time for your children to help out in the kitchen. It might get a little messy but the mess far outweighs the benefits it will bring to your children’s future food choices. Get them in the kitchen; you’ll be glad you did. And hey, they just might surprise you!

~ Lynn Samuels

A happy meal – simple and delicious meal ideas and recipes

Whether it’s a school lunch or family dinner, the key to variety is to be prepared.

· Keep a stocked pantry with items you use the most (write on a list when you run out so you remember).

· If your always eating the same thing turn to a cook book or website to give you new inspiration and then use that as a starting point for what you’ll prepare.

· Simple food with fresh ingredients is easier to prepare as it takes less time. And let’s face it, it always tastes better.

Basic menu planning guidelines:

1. Strive for balance – each meal should contain a little of everything.

2. Whole grain, vegetable or fruit, protein, healthy fat and some calcium.

3. Think about color – purple, yellow, orange. The more color of foods you incorporate then vitamins you and your family are receiving

4. Add contrast – think food texture. Add something crunchy to a salad as an example.

5. Emphasize variety – don’t get stuck in eating the same thing all the time, mix things up.

6. Consider eye appeal – If it doesn’t look appealing our kids take that into consideration. Our eyes are the first sense to let us know how we feel about the food in front of us.

A few sites to add to favorites:

www.Recipezaar.com – great ideas and kids friendly foods too.

www.Healthiergeneration.org/parents.aspx – great info. For us parents

www.Fruitsandveggiesmorematters.org – getting our kids involved, incorporating enough fruits and veggies into diet.

www.Kidsacookin.com – some recipes for kids cooking

www.Yum-o.org – great kid recipes

www.kids-cooking-activities.com – great recipes, age appropriate cooking levels

A healthier lunch box!!

Focus on a variety of food items from the various food groups.

(Include something from all groups)

A picture perfect lunch box:

One serving of vegetables or salad. -about 12 baby carrots

One serving of fruit (fresh, canned to dried) -1 small apple, 1 cup apple sauce

One serving of fat free or low fat milk or other dairy item.(low fat cheese stick, low fat yogurt or low fat cottage cheese) -yogurt 8oz. container

One serving of meat, chicken, fish, eggs, or beans (peanut if not allergic) 1/4 cup cooked dried beans, 1 tablespoon peanut butter, 1 egg

Grains should be whole grain or whole wheat with at least 3 grams of fiber.

Fruit juice does count as a fruit serving but keep it to 4-6oz and remember that the real fruit’s fiber is much more beneficial for yourselves and your child’s diet.

And don’t forget to send water. It’s what we really crave when we’re thirsty anyway!

A great breakfast is always an essential start to the day.

Ø But the balance and variety that our children get each day between snack and lunch helps provide them with the energy and nutrients they’ll need to get through the day.

Ø Our brains need good foods to help us learn and keep or bodies healthy and able to grow.

Ø Snack and lunch are also a social time for our children. A time to connect with friends. As a short time frame is given for both of these events, consider foods that are easy to eat and perhaps are cut up in portions.

Ø If you want your kids to eat new foods items, keep offering them. Eventually they’ll try it.

Ø And remember: kids mirror their parents in many ways and what they eat is one of them.

Ø Be adventurous with your food and they will too!!

Classroom Ideas

Special events doesn’t always have to mean “sweet”. Think outside the box for savory ideas too.

A “treat” can have many meanings. Let’s teach our kids a new definition.

Sometimes the simple food ideas are what we forget. Here are a few ideas:

w cut up fruit with yogurt

w cold noodle salad

w on a tooth pick or skewer: special fruits (pineapple, berries, melon balls), grape tomatoes, cheese cubes, pieces of a special sandwich cut up

w mini sandwiches – kids love things that are hand held and small

w homemade trail mix – (keep in mind nut allergies) dried fruits, granola, shredded coconut for some sweetness.

w use low sugar cereal Oh’s and string or cord. Kids can make bracelets or necklaces.

w cookie pizza – using a pie plate, find a low fat cookie recipe (use some apple sauce in place of sugar), once cooled add a thin layer of a flavored cream cheese and favorite fruits cut up on top.

w English muffin pizzas

w bread sticks with some dip (low fat cream cheese mixed with some olive tapende)

w bananas with a drizzle of low sugar chocolate syrup. (Hershey’s or Trader Joe’s Midnight Moo.)

w apple rings that they can decorate- use your imagination

w apple and cheese slices

w pear and cheese slices

w apple sauce and low fat animal cookies (Trader Joe’s cat cookies)

w Koala crispy treats – use brown rice Koala cereal 6 cups, 3 tbsp melted butter, 1 10oz bag marshmallows

w More to come…

A Few Recipes

Popcorn Banana Munch Mix

2 cups cheese flavored popcorn

½ to 1 cup banana chips, broken into pieces

1 cup dry roasted peanuts

½ to 1 cup dried cranberries

Measure all ingredients into big bowl mix. Get creative. I’m sure there is more you could add.

Artichoke Spread (for sandwiches, crackers or on celery pieces)

1 can (14 oz) artichoke hearts packed in water or a 10 oz frozen package thawed and cut up

1/4 cup fresh basil, chopped

lemon zest (½ small lemon)

2 tbsp light mayonnaise

1 tbsp fresh lemon juice

1/4 tsp red pepper flakes (optional)

salt/pepper to taste

In a food processor or blender combine all ingredients until smooth.

Carrot Slaw

A great recipe to get help with from your youngster.

a vegetable peeler

a couple of scallions

3 to 4 large carrots

2 tbsp rice vinegar

1 tbsp vegetable oil

1 tbsp sesame seeds

½ tsp lime zest

1 tbsp lime juice

salt/pepper to taste

With a peeler, get your kids to peel each carrot into long ribbons. Peel them into a bowl. Chop the scallions into bite size pieces. Add vinegar, oil, sesame seeds, lime juice and zest. Salt and pepper. Toss together and enjoy.

More to come.....

I’m Lynn Samuels, The Personable Chef. I joined the wellness committee to help get the wellness policy information out there to the families in the school district. My information, as stated here, has come from many hours of research and then compiling the information into a brief overview that I hope is helpful. As a food writer, personal chef, kids cooking class teacher - and most important, parent - I feel that the wisdom and knowledge I’ve gained is a great blessing and I’m pleased to be able to share my insight with you.

May your family dinners be many!

Lynn Samuels

The Personable Chef

Questions? Contact me

Email: personablechef@aol.com

Website: thepersonablechef.com

415 686 6896

Where great food greets you with a smile!