“These vary constantly at our house,” she notes, “depending on what’s fresh at the market and what’s in my fridge. The great thing about small plates is that children are free to take as much or as little as they want and can sample several things at once.” The variety might include hummus, cucumbers, roasted red peppers, feta cheese, pita bread, Kalamata olives and steamed spinach, fl avored with garlic and olive oil.


From the Garden ~ When children pick their own foods from a garden, they are more likely to eat the resulting dish, especially fresh vegetables. Tatjana Alvegard, a photographer and blogger, has discovered that her daughters, Nikita, 8, and Kaya, 3, know that a snack is as close as their own backyard. They love helping Mom make an easy basil pesto to herb just-picked toma- toes, sandwiches, pasta and garden- fresh veggie dips.


Nuts and Dry Cereals ~ “One thing to recognize about children is that if they try enough types of natural and healthy snacks, they will fi nd one that they enjoy,” remarks Steendahl. “The prob- lem is that many times, parents give up trying to fi nd the snacks that their kids like and settle for popular junk foods instead.” She stresses the importance of teaching kids which snacks to eat and which to avoid early in life, so that they can sidestep obesity problems as they grow. Nuts and dry cereals, for exam- ple, are choice alternatives to chips and other junk foods.


According to California-based pediatrician and author William Sears, who markets his own line of healthy kids snacks called Lunchbox Essentials (DrSearsHealthyKids.com), parents should read labels to tell which manu- factured products contain hydrogenated oils, artifi cial colors, preservatives and high-fructose corn syrup—all of which are best avoided. Rather, give family members snacks that provide both fi ber and protein, which create a feeling of fullness and taste good, as well.


Judith Fertig is a freelance food writer in Overland Park, KS; for more information visit AlfrescoFoodAndLifestyle.blogspot. com.


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natural awakenings August 2010 15


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