Snack Time! Making Yummy, Easy, Healthy Snacks

Transcription

1 Snack Time! Making Yummy, Easy, Healthy Snacks

2 Dear Parents: Welcome to the Ninth Annual Wyoming First Lady s Family Night! At WHMI, we believe that strong families mean a strong Wyoming! One way to strengthen your family is by spending time together. We want to encourage you to make mealtime family time in your home. This year we invite your family to join us in celebrating Family Night! We know how busy families are today but also realize how important quality time is to your family! That s why this year s Family Night resource is simple, easy-to-use, and fun too! The 2013 Family Night booklet includes three family friendly recipes from Cent$ible, tips for good communication and a fun crossword puzzle! Then throughout the year you can download three more inserts from our website at to add to your recipe book and share with your family. Sincerely, WHMI-Strong Families Strong Wyoming Dear Wyoming Families, As the school year is upon us and schedules become busier, families have to make even more of an effort to spend quality time together. Many state agencies, the schools, faith communities and non-profits have teamed together to promote the CASA Family Day celebration by supporting our busy Wyoming families, giving children the tools needed to grow up substance- free. The Wyoming First Lady s Family Night emphasizes the importance of family dinners by creating a night to focus on spending time together. Making family dinner a regular feature in your family can create even closer bonds as well as promoting open communication. I urge you to gather your family around the table frequently to share dinner and conversation with one another. This year s Family Night celebration begins on September 23. Enjoy a family dinner and pick a fun Cent$ible recipe or activity from Snack Time, Making Yummy, Easy, Healthy Snacks to incorporate into your meal together. The Governor and I believe that Wyoming s most important assets are the children and families of this wonderful state. Thank you for your participation in Family Night Carol Mead First Lady, State of Wyoming

3 Tips for Planning Your Family Nights Here are some tips to remember Plan appropriately. Know your family s schedules, likes and dislikes, and plan (or modify) activities and recipes so that everyone will enjoy your time together. The recipes in this booklet are designed for a family with a 4th grade student (but that doesn t mean you can t adapt it to fit a family with children of any age!) When cooking with your kids, Relax. Everything doesn t have to work out just right. Give yourself and your children permission to be less than perfect. Just clean up the messes and move on! Visit for even more recipes, communication tips, and family activities! The Cent$ible Nutrition Program: The Cent$ible Nutrition Program helps Wyoming families learn to eat better for less in fun, hands-on classes. Class participants save money and increase the nutrition of their families meals. For more information call toll-free in Wyoming at or visit Apple Chips Ingredients: 2 Tablespoons sugar 1 teaspoon cinnamon Pinch of ground cloves Pinch of nutmeg 1 large crisp apple, such as Braeburn or Granny Smith Directions: 1. Spray a baking sheet with non-stick cooking spray. 2. Stir together dry ingredients. 3. Core and cut the apple into thin slices and dip in sugar mixture. Place on baking sheet. 4. Bake at 200 degrees for 1 1/2 hours. Rotate the pan and bake for another hour, or until apples are crisp. 5. Remove from pan and keep cool. Serves 1 Nutrition: 220 calories, 0.5g total fat, 6g fiber, 47g sugar, less than 1g of protein

4 CROSSWORD PUZZLE ACROSS DOWN 1. Carol Mead is Wyoming s First. 4. What month does the Wyoming First Lady s Family Night begin? 7. Family Night is about having with your family. 1. What is an important piece of conversation? 2. To start a conversation, you often have to ask a. 3. At dinner you get to spend quality with your family. 5. When getting ready for your family night, it s important to around everybody s schedules. 6. One of the fun recipes in this booklet is salsa. Start celebrating your family and begin creating your own recipes for success on September 23, 2013 and be sure to continue gathering around the dinner table throughout the year!

5 Ingredients: 3/4 cup strawberries, chopped 2 apples, chopped 1 kiwi fruit, peeled and chopped 1 Tablespoon brown sugar 1 Tablespoon fruit jelly Juice from one orange Directions: 1. Combine all fruit. 2. Add sugar, jelly, and juice. 3. Use Cinnamon-Sugar Chips (recipe in this cookbook) to dip into salsa. Serves 3 Fruit Salsa Tips for Good Family Communication: Everyone gets to talk, but remember to take turns Remember to ask follow up questions (why is chocolate your favorite flavor?) Listen. Listen. Listen! Kids love to talk and be the center of attention. Take time each day to talk to your kids about the little things. If you re unsure about what to say for the big things, check out: - When in doubt, let the kids guide the conversation. If they know you are listening, they ll start talking! Conversation Starters! Sometimes all it takes is a simple question to get the family going. Here is a conversation starter to help get the communication flowing! What s the best and worst thing that happened today? Nutrition per 1/3 recipe: 110 calories; 0g total fat; 4g fiber, 21g sugar, 1g protein

6 Cinnamon Sugar Chips Ingredients: 3 Tablespoons sugar 1/2 teaspoon cinnamon 3 small whole-wheat tortillas 2 teaspoons corn syrup Fruit Salsa (recipe in this cookbook) Directions: 1. Mix sugar and cinnamon together in a small bowl. 2. Brush one side of each tortilla with corn syrup and lightly sprinkle with cinnamon and sugar. 3. Cut each tortilla into 6 wedges and place on an ungreased cookie sheet. 4. Bake at 400 F for about 10 minutes until gold and crisp. 5. Serve with Fruit Salsa (recipe in this cookbook) 3 Facts About the Importance of Family Dinners 1. Compared to teens who have frequent family dinners (five to seven per week), those who have infrequent family dinners (fewer than three per week) are: Almost four times likelier to use tobacco; More than twice as likely to use alcohol; Two-and-a-half times likelier to use marijuana; and Almost four times likelier to say they expect to try drugs in the future. 2. Teens who have infrequent family dinners are likelier to say they have ready access to alcohol, prescription drugs (without a prescription in order to get high) or marijuana, whereas teens who have frequent family dinners are more likely to report they have no access to such drugs percent of teens say they would like to spend more time with their parents, only five percent say they would like to spend less time with their parents. From The Importance of Family Dinners VIII Report, September 2012 Serves 3 Nutrition per 6 chips: 410 calories; 6g total fat; 4g fiber; 39g sugar; 6g protein

7 First Lady Carol Mead