Loaded waffle tacos are fun and filling
An ideal after-school snack is nutrient dense , balanced and filling. Preschoolers and teens need energy to help them stay focused, satisfied and ready for any afternoon activities. Even if the activity is a power nap, a small snack can help prevent hunger and stabilize blood sugar levels, making it easier for children to rest comfortably.
Portion sizes and nutritional needs vary greatly depending on who the snacker is. A toddler may be content with a small piece of fruit or a few whole-grain crackers, whereas a teenage athlete could feel perpetually insatiable.
Age, activity, individual tastes (such as sweet or savory), cultures, dietary restrictions, ease-of preparation, schedules, budgets, friends and logistics all factor into after-school snacking.
If children walk home from school and pass through town with cash to spare, they are likely to stop for a pizza slice or two, French fries, bags of spicy chips, packaged snack cakes, ice cream cones, candy or Gatorade.
Other kids may go straight from school to an activity. Portable shelf-stable snacks such as energy bars, trail mix, granola, fruit, meat jerky, crackers and cheese sticks do heavy lifting here.
To foster independence and encourage healthy snacking, visiting the market together with children can provide opportunities to stay current with their preferences, expand their palate, and involve them in the preparation process. As they head home, they can already envision the snack that awaits.
Gail Haines recalls her hungry teenage son Spencer asking, “What’s like dinner that I can have as a snack?” That’s when she started loading her freezer with microwaveable meals.
With three sons, Ilene Grossman was always ready to feed something hot and hearty to Jack, Jonah, Jesse and any friends who came home with them. She relied on piles of nachos, tater tots, pizza bagels, soups and sandwiches.
Elaine Butkus says hard salami, cheese, apples, hummus and pita were favorites in her household, especially with her sons. “If I had any leftovers from entertaining, Daniel and Trevor always wanted that,” she remembers.
I, too, was a savory snacker, favoring toaster-oven pizza, hot pretzels, canned soup or salad with the most vinegary dressing I could concoct. No wonder my girls grew up craving the same, and pickles in particular.
Maybe it’s vegetable sticks with onion dip already waiting in the fridge. Dinner leftovers looking for a second chance. Frozen empanadas microwavable in a minute, or dumplings fried in a pan. Avocado toast or grilled cheese. Fruit chunks and yogurt about to become a smoothie. Or the low-prep recipe that follows for Loaded Waffle Tacos combining fruit, protein and whole grains in a form that is fun to eat.
Loaded Waffle Tacos
Serves 1
Ingredients:
1 round multigrain waffle, frozen or fresh
1-2 tablespoons nut butter (peanut, almond, cashew, sunflower or Nutella)
½ banana, sliced.
½ cup yogurt of choice (such as vanilla or coconut)
1 handful fresh berries (blueberries, raspberries and/or sliced strawberries) Sprinkling of nuts or seeds (peanuts, pecans, pistachios, sunflower, pumpkin or hemp seeds)
Optional garnish: jam, mini chocolate chips, cocoa nibs, dried berries, coconut flakes, maple syrup, honey, bee pollen or chopped fresh mint.
Instructions:
1. Toast waffle lightly. If really pressed for time, microwave waffle for softer results.
2. Gather toppings on the counter, including nut butter, banana, yogurt, berries and nuts.
3. Wash and dry berries. Slice banana.
4. Place waffle on a flat surface and layer ingredients: spread nut butter, banana slices, yogurt, berries, then nuts. Garnish as you wish.
5. Fold waffle into a taco shape or eat open face with a fork and knife and enjoy. Or wrap to save for later (but the waffle may get soggy). Bring napkins.
Note: This sweet waffle taco can also be made into a quick savory snack idea, substituting the filling with scrambled eggs, cheese and ham, for example.
Tip: Jars Prep healthy snacks in advance by keeping ready-to-grab items in Mason jars with screw-top lids. Jarred carrot and celery sticks in water will keep for two weeks in the fridge. Jarred nuts and seeds stored in a cool, dark cabinet will stay fresh for a few months, even longer in the fridge. And jarred fresh berries, when rinsed, dried well, and refrigerated, will last longer than expected, especially blueberries.
Ilysse Rimalovski is a well-seasoned home chef, writer and culinary producer living in Maplewood with a background in specialty food, media and design. Have food questions or need inspiration? Visit Ilysse’s Facebook page at facebook.com/IlysseIdeally or send email to forilysse@icloud.com
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