Easy, Healthful Treats for Snacks

As a parent, I know all too well when a school holiday or semester break is approaching. An air of excitement begins to build as the children plan how they are going to spend their idle hours, and I wind up making a few plans myself. Activities as well as menu planning are all part of the project.

As a mother who is extremely concerned about my children’s diets, I make it a habit to have a wide assortment of good things available for snacks at this time. The fixings for nutritious sandwiches and lots of fresh fruits (especially off-season ones, when available, like strawberries and tropical-grown summer fruits) are always included. I also offer snacks like cheese and crackers, nuts and yogurt to keep their appetites in line.

Of course, with school out, the children are apt to be on the lookout for something sweet to nibble on during the day. So I make sure there are plenty of homemade goodies available for those times when the neighbor kids come by with treats like cream-filled spongecakes, soda pop and candy. Then my children don’t feel they’ve been left out.

The following snacks and a cold glass of milk will make an ideal afternoon treat for children during the coming Easter spring break. They are chock-full of such healthful ingredients as oats, bran and wheat cereals. Raisins and apples are included too. The use of skim milk will help keep fat consumption under control. And if sugar is a concern in your house, cut back on the amounts listed here. A change of a couple of tablespoons won’t hurt the recipe, and you can save about 50 calories for every tablespoon you cut out. The end result will be slightly drier depending upon how much sugar is omitted.

SPICED OATMEAL SQUARES

1 1/2 cups plus 2 tablespoons skim milk

1 cup oats

2 eggs

3/4 cup granulated sugar

1 cup brown sugar, packed

1/2 cup oil

1 1/2 cups flour

1 teaspoon baking soda

1 teaspoon salt

1 teaspoon ground cinnamon

1/2 cup chopped walnuts

1/2 cup raisins

1/4 cup butter

1/2 cup wheat flake cereal, crushed

Scald 1 1/2 cups milk. Pour over oats and let stand 15 minutes. Beat eggs, granulated sugar, 1/2 cup brown sugar and oil. Stir in oats, flour, baking soda, salt and cinnamon. Fold in nuts and raisins and pour batter into 12x8-inch pan sprayed with non-stick coating spray. Bake at 350 degrees 30 to 40 minutes until done.

Meanwhile, combine butter, wheat cereal and remaining 1/2 cup brown sugar and 2 tablespoons milk. Heat in saucepan until well blended, about 4 minutes. Spread topping on baked mixture and broil 2 minutes or until top is bubbly. Cut into squares and serve. Makes 10 servings.

PER SERVING: 399 calories; 6 gm protein; 56 gm carbohydrate; 18 gm fat; 364 mg sodium; 236 mg potassium.

USRDA

Protein 09% Riboflavin 12% Vitamin A 06% Niacin 06% Vitamin C 02% Calcium 12% Thiamine 14% Iron 13%

GOLDEN RAISIN COOKIES

1 cup butter, softened

3/4 cup brown sugar, packed

1 cup granulated sugar

2 eggs

1 teaspoon vanilla

1 1/2 cups all-purpose flour

1/2 cup whole-wheat flour

1 teaspoon baking soda

1/2 teaspoon salt

1 1/2 cups oats

3/4 cup golden raisins

3/4 cup dark raisins

2 teaspoons ground cinnamon

Cream butter, brown sugar and 3/4 cup granulated sugar in mixing bowl. Beat in eggs and vanilla. Combine flours, baking soda and salt. Gradually beat into creamed mixture just until blended. Stir in oats and raisins.

Combine remaining 1/4 cup granulated sugar and cinnamon in small bowl. Roll spoonfuls of dough in cinnamon-sugar, then place 2 inches apart on non-stick baking sheets. Bake at 400 degrees 10 minutes, until edges are crisp but centers still soft. Cool on racks. Makes 15 servings, about 2 1/2 dozen cookies, 2 cookies per serving.

PER SERVING: 347 calories; 4 gm protein; 54 gm carbohydrate; 14 gm fat; 238 mg sodium; 216 mg potassium.

USRDA

Protein 07% Riboflavin 06% Vitamin A 11% Niacin 05% Vitamin C 00% Calcium 03% Thiamine 12% Iron 11%

BRAN CEREAL COOKIES

1/2 cup bran flakes with raisins

1/2 cup skim milk

3/4 cup crunchy nutlike cereal nuggets

1/2 cup all-purpose flour

1/2 cup whole-wheat flour

1 teaspoon baking powder

1/4 teaspoon baking soda

1/2 cup brown sugar, packed

1/3 cup peanut butter

1/3 cup oil

1 egg

1/2 teaspoon vanilla

Combine bran flakes and milk in bowl. Let stand 5 minutes. Combine cereal nuggets, flours, baking powder and baking soda.

Beat brown sugar, peanut butter, oil, egg and vanilla until well blended. Stir bran flake mixture and flour mixture into peanut butter mixture, blending well.

Drop by tablespoons onto ungreased baking sheets. Bake at 350 degrees 10 minutes until lightly browned. Cool on racks. Makes 36 cookies, or 18 servings.

PER SERVING: 139 calories; 3 gm protein; 15 gm carbohydrate; 7 gm fat; 89 mg sodium; 85 mg potassium.

USRDA

Protein 04% Riboflavin 05% Vitamin A 03% Niacin 07% Vitamin C 01% Calcium 03% Thiamine 06% Iron 07%

NO EGG MUFFINS

1 cup whole-wheat flour

1 tablespoon baking powder

1 teaspoon ground cinnamon

1/8 teaspoon salt

1 1/2 cups bran flakes with raisins

1/3 cup skim milk

3 tablespoons honey

3 tablespoons oil

1 medium apple, peeled and grated

Combine flour, baking powder, cinnamon and salt. Add cereal. Blend milk, honey and oil. Stir into flour mixture until flour is just moistened. Stir in apple.

Spoon batter into paper-lined baking cups, filling each 3/4 full. Bake at 400 degrees 25 minutes or until golden. Makes 12 servings.

PER SERVING: 109 calories; 2 gm protein; 19 gm carbohydrate; 4 gm fat; 160 mg sodium; 85 mg potassium.

USRDA

Protein 03% Riboflavin 07% Vitamin A 06% Niacin 06% Vitamin C 05% Calcium 07% Thiamine 09% Iron 15%