Natural Sweets for School Treats ::

Natural Sweets for School Treats
by author Abra Brynne

It’s back to school this month, which means kids will need healthy, tasty foods to keep their energy up and provide the nutrients their growing bodies need. With a little insight and determination, it’s possible to offer a selection of quick, healthy snacks for those kitchen pit-stops between homework, skateboarding and soccer practice.

Nuts widely available across Canada include filberts (hazelnuts), almonds, Brazil nuts, pecans, pistachios (avoid the red ones; they’re dyed), walnuts, cashews and the more exotic and expensive macadamia and pine nuts. Not only are they quick energy-boosting snacks, but they’re also rich in protein, vitamins, minerals, essential fatty acids, starches and sugars.

Nuts contain phytosterols, which boost the immune system and inhibit the absorption of cholesterol. High cholesterol counts have become a problem even among North American youth, so increasing the amount of raw nuts in children’s diets can help.

Most kids, young and old, love the challenge of cracking a nut. Shelled nuts--the most natural form-are less expensive and better for you; they have a natural protective layer against free-radical damage from exposure to light and air. If you can’t find nuts in the shell, buy them raw and whole. It’s harder to camouflage old or damaged nuts if they have not been processed in some way.

Nuts can be eaten raw (after soaking to wash away the nut’s protective enzyme inhibitor) or roasted at home with added flavours such as natural sea salt or honey. As they are such a concentrated food source, it’s best to eat them in moderation and to chew thoroughly before swallowing. Another way to include nuts in the menu is to soak raw nuts in water and then purée them into a nut milk. Homemade nut milks can be strained for those who prefer a smoother drink.

Speedy Snacks

Seeds are another nourishing and delicious snack. Sunflower seeds are best eaten raw or lightly toasted, and un-hulled sesame seeds are an excellent source of calcium. Keep these on the table to use as a condiment. Grinding them further helps with digestion.

September is a great time for kids in Canada. Apples are coming off the trees to be eaten out-of-hand. Tree-ripened peaches are still available in September, as are blueberries, grapes, plums and pears. Some kids can be enticed by the whole fruit while others may prefer them cut into slices. How you present snacks can make a huge difference. Use tiny bowls for blueberries, for example, and pretty plates for cut-up fruit, cheese and whole-grain crackers. The positive associations with healthful food will remain with them throughout their lives.

Other snacks that aren’t loaded with processed sugar or salt include toasted nori strips and other sea vegetables. Sea vegetables are a great source of natural iodine and fluorine. They have antibiotic properties as well as concentrated amounts of minerals and trace elements needed by humans. Another suggestion: make popcorn more interesting with toppings like gomashio (a toasted sesame topping), nutritional yeast, ghee (clarified butter) or Asian spices.

Nutty Fruit Balls

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Abra Brynne is a skilled and passionate cook who works at the Spicer Centre in Winlaw, BC.

Source: alive #227, September 2001

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