It's 10 a.m. Do you know what your children are eating?
By PHYLLIS GLAZERgranola 298.88(photo credit: Courtesy)
When I was growing up in the States, we always had breakfast before leaving for school. On cold days, Mom made me oatmeal, and on warmer days I had cornflakes and milk. Some days it was her personal version of the "malted"; a quick milk-chocolate syrup and raw egg (before we ever heard of salmonella) blender drink I imbibed willingly through a straw before rushing out the door. Sundays there were waffles or pancakes or bagels and lox on the menu. It was a Glazer family tradition.
These days, there are many parents who think it's perfectly all right to wake their kids at 6:30 or 7 a.m. and send them out of the house on an empty stomach, only to have their first "meal" at the standard 10 a.m. break. Often, the "meal" consists of white bread slathered with chocolate spread, mayonnaise and naknik (smoked meat) or the ubiquitous "yellow cheese."
When my kids were in elementary school, there were even parents who sent their kids off with a chocolate bar or Bamba. Needless to say, the kid who got the chocolate bar also had many cavities.
For those not yet in the know, scientific studies show that kids who don't eat breakfast fare worse in school than those who do. "But they don't like to eat breakfast," some parents tell me. It could be just a piece of whole-wheat toast and a glass of milk, or a yogurt and fruit-based malted. But children should never be allowed to leave the house for school on an empty stomach. It's almost criminal.
And as for aruhat eser, one of the best things you can do for your children is encourage them to eat vegetables, both at home and at school: Add lettuce, sliced tomatoes, cucumbers or sprouts to sandwiches, or pack a little bag of carrot sticks, tiny cherry tomatoes or a small, crisp cucumber. Older kids may also like a mixed vegetable salad, tabbouleh or quinoa salad packed in a small plastic container, with a plastic spoon (that they should return and recycle).
For sandwiches, use whole wheat bread if possible, but make sure to read the label of the bread you buy; just because it contains whole wheat doesn't make it healthy. If your kids like peanut butter, make sure to buy the natural kind without added salt, sugar and hydrogenated fats. (We particularly like B & D brand, produced in Israel.) If using jam, try the kinds sweetened only with fruit juice, preferably organic.
Although it's delicious, smoked meats should be avoided as much as possible; they contain chemicals harmful to your child's health. Never use mayonnaise in warm weather sandwiches because it spoils quickly (or try no-egg soy mayonnaise). If you're using white cheese, add your own finely chopped vegetables and herbs rather than buying one with flavorings. And when you wrap them up, use wax paper rather than plastic wrap, especially if the filling contains fat, which might react with the plastic.
LUSCIOUS LITE GRANOLA WITH CRANBERRIES
Here's a superb no-oil granola you can serve for breakfast or pack away in a little bag for snacks. Feel free to improvise. Use the same technique and your own blend of dried fruit, seeds and nuts.
Makes about 5 cups
4 21â„2 cups rolled oats or quick
cooking oatmeal
4 1â„2 cup sesame seeds
4 1â„2 cup mixed sunflower
and pumpkin seeds
4 1â„2 cup walnut halves,
pecans or almonds
4 1â„2 cup toasted whole
hazelnuts
4 2 Tbsp. turbinado sugar
4 1â„2 cup shredded dry coconut
4 2 Tbsp. honey
4 1 Tbsp. molasses
4 1â„2 cup warm water
4 Dash cinnamon
4 1â„2 cup wheat germ
4 1â„2 cup dried cranberries,
preferably organic,
sweetened with apple juice
Preheat the oven to 175ºC. Line a large baking pan with parchment paper.
In a large bowl, mix oatmeal, sesame seeds, sunflower and pumpkin seeds, almonds and sugar. Pour the mixture into the baking pan in an even layer.
Bake for 15 minutes. Stir in the coconut.
In a small bowl, mix honey, molasses and
cinnamon. Stir in the warm water gradually till smooth. Pour the liquids over the mixture in the pan and mix with a wooden spoon till equally distributed.
Return to the oven and bake an additional 15 minutes or more till the granola is dry and golden brown. Mix during baking for even color.
Remove from the oven, let cool for 10 minutes, then stir in the wheat germ and cranberries. Store in a covered jar in the refrigerator.
QUICK GRANOLA BARS
Best made with the granola in the previous recipe.
Makes 12 bars
4 2 cups granola with dried
fruit, nuts and seeds
4 1â„4 cup packed brown sugar
4 1 egg, beaten
4 1 tsp. real vanilla extract
4 1â„4 cup minced dried
pineapple, raisins or
cranberries
Preheat the oven to 175ºC. Line the bottom and sides of a 20-cm. square pan with parchment paper. Use oil spray or a little butter to help the paper stick to the sides of the pan.
Mix all the dry ingredients together in a medium bowl and add the beaten egg and vanilla. Mix well.
Pour the mixture into the prepared pan in an even layer, and bake 15-18 minutes or until golden. Remove from the oven and wait 10 minutes before cutting into 12 squares with a sharp or serrated knife. Let cool completely, then wrap each one separately in plastic wrap. Store in the refrigerator.
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