Nutri-Data . . . Hot, Wholesome After-School Snacks : Treats Made Ahead of Time to Be Microwaved Later May Be the Answer to the Munchies

Dinner time is usually a long time away for children who arrive home from school as early as 3 p.m. But a made-ahead treat that children heat in the microwave can ensure that they are eating right, even when you’re away.

Most of today’s health-conscious parents will want to provide healthy snacks for their after-school munchers but may find that today’s children look cautiously at concoctions of celery, peanut butter and the like. Children want snacks they can get to quickly and those that are fun and tasty as well.

To encourage finicky eaters to choose wholesome snacks instead of those with empty calories like chips, cakes and candy, offer nutritionally sound refreshments that have silly names or present some that can be made by the youngsters themselves for the older group in your house. English muffins, for instance, are a wonderful base for snacks, as they can be crowned with a variety of healthy toppings.

Children can pop them into the microwave or under the broiler for a do-it-yourself treat. At 131 calories a muffin, they are nutritionally ideal too, since children tend to need extra food energy to carry them through their busy schedules, and the whole-grain variety is an added health-bargain.

Some other food items that youngsters can use to build their own snacks are: variety and whole-grain breads like raisin, pita, hot dog and hamburger buns and bagels; spreads like honey, applesauce, mashed banana, almond butter and drained crushed pineapple, and sprinkle-ons like raisins, sunflower seeds, peanuts, granola, coconut, shredded carrot and coconut.

Many of the recipes suggested here are good make-aheads that can be reheated or served as they are. For the others, parents simply chop, shred and slice ingredients the night before and children assemble their snacks themselves. Some may prove too hefty for between-meal snacks and are better suited for lunchtime or need to be scaled down to fit child-size appetites.

In Plum Pasties, for example, a wholesome wheat-germ turnover pastry cradles a Cheddar-cheese, diced-plum-and-vegetable filling. The recipe yields 6 servings, but you can increase the number of servings by making smaller turnovers instead. The nutrient data for this recipe is figured for 6 adult-size servings, so the figures will be considerably less when altered for children.

Tuna Bundles are another warm snack that lend themselves well to make-ahead preparation. Simply combine the tuna-filling mixture and seal in the refrigerated roll dough and bake. When kids arrive home from school they can heat them in the microwave until hot. A cherry tomato or slice of fresh fruit and milk makes this a healthful treat that will tide kids over until dinner.

Rounding Out Selection

Rounding out the selection are Puff Pockets, Lil’ Hombre Lunch and Snackin’ Pizzas, which have ingredients like sardines and cheese among the ingredients, and give snackers a boost of calcium too.

A delightful assortment of treat recipes is also available in Better Homes and Gardens Kid’s Snacks (Meredith Corp., $5.95). This accumulation of “kid tested” treats--some new, some old--are sure to please with crunchy nibbles, cheese treats and snackwiches among its contents. There are also chapters on snacks that fit through a straw, snacks made with fruits and vegetables, icy delights, muffins, cookies, cakes, high-energy sweets and party suggestions. PLUM PASTIES

4 cups shredded sharp Cheddar cheese

1 cup diced plums, about 3

1 cup frozen mixed vegetables, cooked and drained

2 small new potatoes, cooked, diced

1/2 cup chopped green onions

3 tablespoons minced parsley

2 tablespoons wheat germ

1 teaspoon curry powder

1/4 teaspoon salt

1/8 teaspoon black pepper

Wheat Germ Pastry

1 egg

1 tablespoon water

Combine cheese, plums, vegetables, potatoes, onions, parsley, wheat germ, curry powder, salt and pepper in bowl and mix well. Divide Wheat Germ Pastry into 6 balls. Roll each ball into 7-inch round. Divide filling evenly among pastry rounds.

Dampen outer edge of each round with water. Bring 2 sides of pastry up over filling. Seal at top and pinch to seal. Combine egg and water and brush over top of pasties. Place on ungreased baking sheet and bake at 375 degrees 30 minutes or until pastry is golden and crisp. Makes 6 pasties. Wheat Germ Pastry

2 1/2 cups flour

1/4 cup wheat germ

1/2 teaspoon salt

1/2 cup shortening

1/2 cup water

Combine flour, wheat germ and salt in bowl. Cut in shortening until crumbly. Stir in water and shape into ball.

PER SERVING: 804 calories; 30 gm protein; 77 gm carbohydrate; 43 gm fat; 826 mg sodium; 792 mg potassium.

USRDA

Protein 46% Riboflavin 41% Vitamin A 65% Niacin 24% Vitamin C 38% Calcium 62% Thiamine 43% Iron 24% LIL’ HOMBRE’S LUNCH

4 English muffins, split in half and toasted

2 cups shredded Cheddar cheese

1/4 cup diced green chiles

4 slices bacon, cooked and chopped

1/2 cup salsa

Top each toasted muffin half with cheese, chiles and bacon. Broil 3 minutes. Serve with salsa. Makes 4 servings.

PER SERVING: 418 calories; 21 gm protein; 31 gm carbohydrate; 23 gm fat; 1,137 mg sodium; 64 mg potassium.

USRDA

Protein 32% Riboflavin 27% Vitamin A 33% Niacin 16% Vitamin C 36% Calcium 51% Thiamine 21% Iron 15% TUNA BUNDLES

1 (6 1/2-ounce) can tuna, drained

1 hard-cooked egg, chopped

1/4 cup chopped celery

3 tablespoons mayonnaise

1 tablespoon prepared mustard

2 tablespoons chopped pecans

2 (8-ounce) packages refrigerated crescent dinner rolls

1 cup shredded Cheddar cheese

Combine tuna, egg, celery, mayonnaise, mustard and pecans. Remove rolls from packages and form 8 rectangles by sealing perforated edges of pairs of rolls. Sprinkle 1 tablespoon cheese on half of each rectangle.

Top with about 1/4 cup tuna mixture and 1 tablespoon cheese. Fold other half of rectangle over filling. Seal edges with fork. Pierce top surface of each bundle with fork to allow steam to escape. Place on ungreased baking sheet and bake at 425 degrees 10 minutes or until golden. Serve hot. Makes 8 servings.

PER SERVING: 174 calories; 12 gm protein; 4 gm carbohydrate; 14 gm fat; 239 mg sodium; 116 mg potassium.

USRDA

Protein 18% Riboflavin 07% Vitamin A 06% Niacin 16% Vitamin C 01% Calcium 12% Thiamine 04% Iron 05% PUFF POCKETS

1 (17 1/4-ounce) package frozen puff pastry

2 tablespoons Dijon mustard

1 cup shredded Jarlsberg cheese

1 (6-ounce) jar sliced pimientos

2 (3 3/4-ounce) cans sardines in oil, drained

1/2 cup sliced green onions

Mustard seeds

Dash hot pepper sauce

1 egg, beaten

Thaw puff pastry according to package directions. Cut 1 sheet into 4 squares. On lightly floured surface roll out squares to about 1/2 inch longer and wider. Spread 4 squares with mustard to within 1/2 inch of edges. Layer with cheese, pimientos, sardines, onions, 1 teaspoon mustard seeds and drop hot pepper sauce.

Cover with remaining pastry squares. Press edges with tines of fork to seal. Brush tops with egg and sprinkle with additional mustard seeds. Using wide spatula, transfer pockets to baking sheet and bake at 425 degrees 15 minutes or until golden. Cool slightly. Makes 4 servings.

PER SERVING: 904 calories; 29 gm protein; 48 gm carbohydrate; 66 gm fat; 1,179 mg sodium; 541 mg potassium.

USRDA Protein 45% Riboflavin 27% Vitamin A 36% Niacin 18% Vitamin C 77% Calcium 47% Thiamine 34% Iron 31% SNACKING PIZZA

6 English muffins, split and toasted

1 (6-ounce) can tomato paste

3 teaspoons garlic salt

Ground oregano

8 ounces shredded mozzarella cheese

1/3 cup canned mushrooms slices

2 ounces sliced pepperoni

Spread each toasted muffin half with about 1 tablespoon tomato paste. Sprinkle with 1/2 teaspoon garlic salt and oregano to taste. Divide cheese, mushrooms and pepperoni evenly among each half. Broil about 2 minutes or until browned and bubbling. Makes 6 servings.

PER SERVING: 312 calories; 14 gm protein; 33 gm carbohydrate; 13 gm fat; 1518 mg sodium; 309 mg potassium.

USRDA Protein 22% Riboflavin 19% Vitamin A 25% Niacin 18% Vitamin C 23% Calcium 29% Thiamine 22% Iron 15% RAREBIT IN A RUSH

2 tablespoons peanut butter

3 English muffins, split and lightly toasted

6 canned pineapple rings, drained

6 slices bacon, cooked and broken in halves

6 slices American cheese

Spread peanut butter on lightly toasted muffin halves. Top with pineapple, 1 slice bacon, then with 1 slice cheese. Place under broiler or microwave on HIGH 15 seconds until cheese is bubbling. Makes 6 servings.

PER SERVING: 281 calories; 12 gm protein; 24 gm carbohydrate; 16 gm fat; 557 mg sodium; 119 mg potassium.

USRDA Protein 19% Riboflavin 13% Vitamin A 07% Niacin 11% Vitamin C 06% Calcium 25% Thiamine 14% Iron 09%