Table Of ContentJANICE DYER
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Executive Chef at Daniel et Daniel, Toronto, the
2015 winner of the The International Caterers
Association, CATIE Chef of the Year Award.
Written and produced for Crabtree Publishing
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Library and Archives Canada Cataloguing in Publication Library of Congress Cataloging-in-Publication Data
Dyer, Janice, author Names: Dyer, Janice, author.
Get into smart snacks / Janice Dyer. Title: Get into smart snacks / Janice Dyer.
Description: New York, New York : Crabtree Publishing Company,
(Get-into-it guides) [2018] |
Includes index. Series: Get-into-it guides | Includes index.
Issued in print and electronic formats. Identifiers: LCCN 2017029307 (print) | LCCN 2017032955 (ebook)
ISBN 978-0-7787-3642-4 (hardcover).-- ISBN 9781427119629 (Electronic HTML)
ISBN 978-0-7787-3646-2 (softcover).-- ISBN 9780778736424 (reinforced library binding : alk. paper)
ISBN 978-1-4271-1962-9 (HTML) ISBN 9780778736462 (pbk. : alk. paper)
Subjects: LCSH: Snack foods--Juvenile literature. | Nutrition--Juvenile
1. Snack foods--Juvenile literature. 2. Children--Nutrition- literature. | Nutrition--Juvenile literature. | Health--Nutrition--
-Juvenile literature. 3. Nutrition--Juvenile literature. 4. Health-- Juvenile literature. | LCGFT: Cookbooks.
Juvenile literature. 5. Food habits--Juvenile literature. 6. Cooking-- Classification: LCC TX740 (ebook) | LCC TX740 .D98 2018 (print) |
Juvenile literature. I. Title. DDC 641.5/3--dc23
LC record available at https://lccn.loc.gov/2017029307
TX740.D98 2017 j641.5'3 C2017-903615-7
C2017-903616-5
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CONTENTS
SNACKS—THE SNACK ATTACK 4
SNACK SMARTER 6
KITCHEN TIME 8
PREP WORK 10
FRUITFUL SNACKING 12
VEGGIE SNACKS 14
POPCORN, TREE NUTS, AND SEEDS 16
ENERGY TO GO 18
FRUITY YOGURT FUN 20
MUFFIN PAN CREATIONS 22
CHEESY SNACKS 24
WRAP IT UP 26
HALF A SANDWICH 28
LEARNING MORE 30
GLOSSARY 31
INDEX 32
SNACKS—
THE SNACK ATTACK
During recess, after a long day at school, before or after playing sports,
waiting for dinner, just before bed—who doesn’t enjoy a good snack?
Monks in the Middle Ages gave their students pretzels as snacks!
Today, it sometimes seems like snacking is taking over our lives.
Not so long ago we used to eat three regular meals a day
and we snacked only between meals. Today we are
Food for
more likely to snack around our schedules instead
Thought
of scheduling our activities around meals.
The word “snack” was
So if we’re going to snack, how can first used in the 1800s to
mean a bite or morsel
we make sure that our snacks
of food.
are healthy?
It's fun to cook with friends, but be
sure to wear an apron if you are
wearing clothes that
shouldn't get messy.
4 5
J F S
unk ood nackS
Walk into any supermarket and you will see aisles
upon aisles of snacks. But a lot of these foods are
You can use the snack
unhealthy. It is called "junk food" because it is full of ideas in this book in
two ways. You can
"junk" from an overload of calories, fat, sugar, and
try all the recipes as
salt. When you eat junk food, your blood sugar levels
they are written or
quickly spike and then crash, which makes you want invent new snacks
based on them.
to eat even more. This cycle can lead to weight gain and
You may want to
other health problems.
do both!
The solution? Stay away from prepackaged foods and
processed foods as much as possible. Food that is
prepackaged has been packaged before being sold, which
is the case for most junk food. Food that is processed has
gone through many complicated steps before it is ready
Food for
to be sold. If you look in the fruit and veggie aisle of
Thought
the supermarket, almost none of the food is in any
Over 300 chemicals are used
kind of packaging. That usually means the food is in processed foods. Read the
ingredients list on your
healthy and a good choice for snacks.
snacks to make sure
they are healthy.
c e S
hemically ngineered nackS
Companies use food additives in their products
to make them last longer, look better, and even
taste better. However, many additives are artificial
chemicals that are very unhealthy. Try to avoid
snacks that have lots of chemicals listed in the
ingredients list. Here are some common food
additives that you should try to avoid:
✘ Artificial sweeteners, such as aspartame
✘ High-fructose corn syrup
✘ Monosodium glutamate
✘ Trans fat
A simple burger can be a healthy
✘ Food dyes choice, especially if you have an
apple instead of fries with it.
4 5
SNACK SMARTER
You have probably heard that you
need to eat a balanced diet to stay
healthy and grow big and strong.
But what does a balanced diet
really mean?
Food is your body’s fuel. The type
of fuel you take in will affect how
much energy you have, your health, Eating a balanced diet is the key to staying
healthy both mentally and physically.
and your mood. To keep your body
well-fueled, you need to eat a wide variety of foods
so you get enough protein, essential fats, vitamins, Food for
Thought
and minerals. You can do this by eating fruit and
Most people should eat
vegetables, grain products, milk and alternatives,
two to three snacks a
and meat and alternatives every day. Snacks are day, along with three
healthy meals.
one way to help you do this.
S
ugar
It’s almost impossible to avoid eating sugar. It’s in everything we
eat, from bread to peanut butter to pasta sauce. But most people
eat much more sugar than they should. In fact, by the time the
average child in a developed country turns 8 years old, they’ve
had more sugar in their lives than the average person did in
their entire lifetime just 100 years ago.
A little bit of sugar is okay, especially if it comes from fruit.
But many processed snacks contain a lot of sugar. Make
sure to read the labels on your snacks and watch out for
all kinds of sugar, such as glucose, dextrose, fructose, and
galactose. No matter what it’s called, it’s still sugar, and
it’s affecting everyone’s health.
Soft drinks can have 8 teaspoons (40 g) of added sugar per
6 7
can—more than kids should have for an entire day!
TypeS oF SnackS nuT allergieS
You can choose from many different Many people are allergic to tree
nuts and peanuts. You probably
types of snacks. Savory snacks are usually
know someone who’s allergic
described as foods that aren’t sweet, such as
to one or more tree nuts, or
meat, vegetables, and cheese. Sweet snacks peanuts, or even both. Allergic
reactions to nuts include
have the flavor or taste of sugar, such as
swelling of the face, lips, and
fruit and peanut butter or other nut butters. eyes, breaking out in hives or
welts, tingling in the mouth,
You can also choose portable snacks, which
stomach pain, vomiting, and
means you can easily pack them up and take
difficulty breathing. People
them with you on the go, such as an apple or with an allergy to nuts
shouldn’t eat them, or touch
a small container of carrots or grapes.
them, or eat anything made
The type of snack you choose sometimes with them. If you have a
nut allergy, you can use
depends on the time of day. For example, if you
sunflower or pumpkin
feel a bit hungry in the afternoon, you might
seeds instead of nuts.
want to choose a snack that will help you stay full You can use sunflower or
soy nut butter instead
until dinnertime, such as celery and peanut butter,
of peanut butter. If
yogurt and granola, or hummus and veggies. If you you have allergies, ask
an adult to help you
want a small snack, a handful of grapes or a rice
modify a recipe to make
cake might do the trick. If you just played a game
sure it is safe for you.
of soccer and dinner isn’t for ages, you might want
something more substantial and filling, such as a
sandwich, a scrambled egg and toast, or leftovers
from dinner the night before.
T i h
he mporTance oF ydraTion
You cannot survive if you don’t stay hydrated. Your body Food for
Thought
uses water to keep a steady temperature, get rid of waste,
and “grease” your joints so you can move easily. Water is Kids need 6 to 8 glasses
of water a day. Do you
the best way to keep you hydrated, so make sure to drink
get enough?
water instead of fruit juices, soda pop, or other drinks.
Many foods contain water, too. Whole fruits and vegetables make up 80 to 95
percent of the water we ingest. The other 5 to 20 percent is carbohydrates,
6 fiber, and nutrients. 7
KITCHEN TIME
Keep It
Clean
You don’t have to be a world-class chef to make healthy
Always wash your hands
snacks. You can make all of the snacks in this book using a few
before handling food. Make
ingredients and a toaster oven, microwave, and a stovetop.
sure to tidy up when you
Just follow the steps, methods, and tips shown below.
are finished preparing
your snack.
B y S
eFore ou TarT
1. Read the recipe: Check to make sure you
m d i
eaSuring ry ngredienTS
have all the ingredients and tools you
1. Scoop the ingredients with a measuring cup
will need.
or measuring spoon.
2. Gather the ingredients and tools: Put all 2. Level off the top with the back of a knife
the ingredients and measuring tools, or another straight edge.
utensils, bowls, and pots that you will
m l
eaSuring iquidS
need for the recipe in one location.
1. Use a measuring cup with a pour spout. It will
3. Prepare and measure the ingredients: be easier to pour the liquid without spilling.
Use the proper measuring cups 2. Set the measuring cup on a flat surface.
and spoons to measure dry and
3. Pour in the liquid. Bend down so your eye is level
wet ingredients. with the measurements on the outside of the
cup to make sure you have the right amount.
4. Follow the directions:
Follow each step
of the recipe.
Remember to set
the timer if you
need to cook
something.
Level off the
top of your
measuring cup
over the original
container
so that you
don't waste
any cooking
ingredients.
8 9
