School-Agers: Make Granola for Snack

f e a t u r e School-agers: Make granola for snack

any school cafeterias give ■ B vitamins (a complex of eight dients such as raisins and dates. Mchildren new choices for nutrients including niacin, thia- ■ Calcium, needed for strong lunch as a way of lessening obesi- mine, and riboflavin), which bones and teeth. Milk, yogurt, ty and helping to establish lifelong promote healthy skin, hair, eyes, and cheese are the obvious healthy eating habits. You can liver, and nerves. B vitamins are sources, but nuts and seeds are complement children’s choices by found in many foods, including also rich in calcium. offering healthy snacks when they whole grains and nuts common ■ Protein, needed for growth. arrive at your program in mid- in granola. Most U.S. children get enough afternoon, hungry as bears. ■ Potassium, important for proper protein from meats, eggs, and Homemade granola packs a function of all cells, tissues, and dairy products, but nuts and powerful nutritional punch for this organs. Rich sources include seeds contain protein as well. age group. And children will show salmon, halibut, potatoes, and ■ Carbohydrates and fats, needed more interest in eating the snack beans as well as granola ingre- for energy. Unfortunately, many

when they make it themselves. z t Nutrients school- agers need Children 5 to 8 years old need a o

variety of foods from all the basic phto by susan gae food groups. Important nutrients for this age group are the following. ■ Iron, needed for red blood cells. Iron deficiency, or anemia, can be a problem in some school children. Important sources of iron are red meats, egg yolks, and dark leafy greens as well as granola ingredients such as dried fruits (figs, dates, raisins, prunes, apricots), molasses, and whole grains. ■ Vitamins A and C, needed for growth, healthy skin, and iron absorption. Carrots, leafy greens, and cantaloupe are some of the best sources. Dried apricots, another top source, are a tasty addition to granola.

© Texas Child Care quarterly / winter 2013 / VOLUME 37, NO. 3 / childcarequarterly.com children—and adults—consume Encourage small helpings by serv- the faster they cook. Rolled oats, foods from this group in excess. ing in small paper cups. sometimes called “old-fashioned,” Those foods with the poorest Many people like to eat granola are the thickest and retain much nutritional value include sug- on yogurt or cottage cheese for of their texture. Instant oats are ars, highly refined grains (such breakfast or snack. A half cup of the thinnest and often turn into as white flour), and trans fat plain low-fat yogurt would add mush when cooked. “Quick” oats (found in margarine and many about 70 calories to a half cup of fall somewhere in the texture fried foods). Better for health granola, for a total of 485, plus middle. are the complex carbs (notably lots of calcium and protein. Regardless of the type of pro- whole grains), vegetable oils cessing, oats retain their nutrition- (olive, canola), and nuts and Use rolled oats al value. Instant oatmeal, howev- seeds. Although nuts are high Granola is essentially oats toasted er, contains some added salt, in fat, the fat is the unsaturated, with a sweet coating and color, and stabilizer and is usually or healthy, type. enhanced with dried fruit, nuts, enriched with more calcium, iron, Granola can be high in calories, and seeds. Oats are whole grains, and vitamin A. depending upon the ingredients which means they consist of the The recipes below call for rolled and portion size. A half cup of the whole kernel: bran, germ, and oats. For variety, you can also use basic recipe below, when made endosperm. rolled wheat, rolled rye, rolled with raisins and pecans, contains After harvesting, the oat ker- barley, or a combination of these about 415 calories, an amount that nels, called groats, may be split grains. represents about a third of the into several pieces, producing total recommended caloric intake steel-cut oats; or steamed, pressed Be alert to food for children at this age. between rollers, and dried. The allergies Fortunately, granola is also filling. more thinly the groats are rolled, Before offering the granola cook-

z ing activity, find out about any t food allergies in children. Some children are allergic to peanuts, for example, and should avoid

peanuts, peanut butter, and pea- o

phto by susan gae nut oil. Peanuts are actually legumes, not nuts, and they are a good source of certain B vitamins and protein. Some children may be sensitive to gluten, a protein in many grains (wheat, barley, rye) that makes dough elastic. Gluten can damage the small intestine in people with celiac disease. Rice and corn are gluten-free. Oats are usually tolerable, depending upon the variety of the grain and the person’s sensitivity. In addition to avoiding the food causing the allergy, cooks need to clean work surfaces, bowls, uten- sils, and pans that have been used with the problem food to avoid cross-contamination.

© Texas Child Care quarterly / winter 2013 / VOLUME 37, NO. 3 / childcarequarterly.com Cooking tips 2. Place the oats, brown sugar, cin- containers. It’s good for up to 2 Before children begin, demon- namon, and salt in a large bowl, weeks, without refrigeration. strate safe and hygienic cooking and stir with a large spoon to techniques, including the proper combine. Set aside. Variations use of measuring cups and 3. Place the honey, oil, and vanilla Invite children to make substitu- spoons, cutting boards, and hot in a small pitcher, and stir. Pour tions, one or two at a time, while pads. Insist on these precautions: the honey mixture over the oat staying within the amounts in the ■ Wash hands thoroughly before mixture, and mix until the oats basic recipe. One group might like handling food. are thoroughly coated. Spread to vary the spice by using ¼ tea- ■ Use appliances only with super- the mixture evenly in the bak- spoon of ginger with only ¼ tea- vision. ing pan. spoon of cinnamon, for example, ■ Use plastic knives with serrated 4. Bake for 15 minutes, then stir to or use ¼ cup of raisins and ¼ cup edges for cutting. avoid burning. Continue baking of dates for the dried fruit. Other ■ Keep long hair tied back or until the granola is light golden choices: under a hair net. brown, 5 to 15 minutes more. Molasses: Instead of honey ■ Avoid sampling with fingers or 5. Place the baking pan on a wire and oil, use 2 tablespoons molas- licking stirring spoons. rack, and cool to room tempera- ses, 2 tablespoons unsweetened Divide children into small ture for about 20 minutes. Stir applesauce, and 2 tablespoons groups of three or four. For chil- the granola occasionally. It will water. If the mixture seems too dren who cannot read a standard harden as it cools. dry, add a bit more water or recipe, make a picture or rebus 6. Add the fruit and nuts or seeds applesauce. recipe. Place the recipe in a plastic to the mixture, and toss to com- Syrup: Instead of honey, use sleeve or sheet protector. bine. Makes about 4 cups. maple syrup or agave nectar. The procedure for making gra- 7. Store granola in airtight, plastic Don’t substitute low-sugar or

nola is simple: mix, bake, and z t cool, as indicated in the basic recipe below. Start with the basic recipe, and allow children to custom- ize it to their tastes with a few dif- o

ferent ingredients. phto by susan gae

Basic granola ■ 3 cups rolled oats ■ 3 tablespoons light brown sugar, packed ■ ½ teaspoon ground cinnamon ■ ¼ teaspoon coarse salt 1 ■ ⁄3 cup honey ■ ¼ cup canola oil ■ 1 teaspoon vanilla extract ■ ½ cup diced dried fruit ■ ½ cup chopped raw or toasted nuts or seeds

1. Heat the oven to 300 degrees Fahrenheit. Arrange a rack in the middle. Line a rimmed baking pan with parchment paper or spray lightly with cooking spray.

© Texas Child Care quarterly / winter 2013 / VOLUME 37, NO. 3 / childcarequarterly.com light syrup. The natural sugar in oats, Livestrong.com, www. syrup and honey acts as a preser- livestrong.com/article/537479- vative. the-nutritional-value-of-instant- Oil: Instead of canola oil, use oats-vs-rolled-oats/. olive, coconut, or sesame oil. Or Koszewski, Wanda and Natalie use a nut butter or tahini (ground Sehi. 2012. Nutrition for the sesame seeds). school-age child, NebGuide. Spice: Use ground ginger, University of Nebraska at anise, cardamom, allspice, nut- Lincoln, www.ianrpubs.unl. meg, or cloves. edu/live/g1086/build/g1086. Dried fruit: For this ingredi- pdf. ent, use dates and raisins (dried Sugar, Alana. 2010. The advantag- plums) or other dried fruits, such es of carob, Whole Foods as apricots, prunes, cranberries, Market.com, www.wholefoods- blueberries, and figs. market.com/blog/whole-story/ Mixed nuts and seeds: For advantages-carob. this ingredient, use seeds such as “What’s the difference? Steel-cut, sunflower, sesame, pumpkin, or rolled, and quick oats,” The flax, and chopped nuts such as Thekitchen.com, www.thek- walnuts, pecans, almonds, or itchn.com/whats-the-difference- cashews. Or substitute unsweet- steelcut-138355. n ened shredded coconut. From granola to trail mix Trail mix is granola with the addition of more fruits, nuts, or other ingredients. If children are inter- ested in making trail mix, avoid offering such sugars as marshmal- lows and candy that are often found in commercially prepared varieties. Instead of chocolate chips, use carob chips. Carob comes from the pulp of pods on a tree that grows along the Mediterranean Sea. The pods are harvested, and the pulp is dried, roasted, and ground into a powder, like cocoa powder. Unlike cocoa or chocolate, however, carob is naturally sweet, low in fat, and high in fiber. It also contains calcium but no caffeine.

References Bell, Becky. 2011. The nutritional value of instant oats v. rolled