Silver Chips Online

HealthChips: Easy as Pie

By Grace Hill, Online Managing Editor
September 13, 2012
HealthChips is a weekly blog focusing on healthy living and wellness. Come back next Thursday for the next edition of HealthChips.

With the frenzy of the first two weeks of school over, now we can turn our attention to surviving the rest of the quarter. While sleep is an essential step towards that goal, diet during particularly stressful weeks can improve overall well-being and even grades. Soda and fried foods can be tempting, especially when homework minimizes sleep time. Having three to five servings of fruits and vegetables daily can sometimes be difficult, especially with limited time to fix after-school snacks. Here are some easy recipes that will help you power through homework and extracurricular activities.

A fruit smoothie is a sweet, healthy treat that will help keep you energized after school. Courtesy of Fiktion & Kultur
A fruit smoothie is a sweet, healthy treat that will help keep you energized after school.
Mixed-Fruit Smoothie (courtesy of Better Homes and Gardens)
The best way to make the feeling of summer last is with a cold drink. So instead of grabbing a bag of chips in the afternoon, throw a few bananas and strawberries into the blender to make a refreshing fruit smoothie.

Kitchenware:
-Blender
-Knife

Ingredients:
-1 banana, chilled
-1/3 cup strawberries
-3/4 cup can grape juice or other fruit nectar, chilled
-1/2 cup fat-free yogurt
-1/2 tablespoon honey (optional)
-1 tablespoon ground pistachio nuts (optional)

Preparation and Cooking:
In a blender, combine the banana, strawberries, grape juice or other fruit nectar, yogurt and, if preferred, honey. Cover and blend into a puree. Pour into glasses and if possible, sprinkle with ground pistachio nuts. Enjoy your healthy, fruit-filled smoothie!

Prep time is approximately 10 minutes. Makes 3 servings (2 to share or save).

Tomato Bruschetta (courtesy of Food Network)
Here's a quick appetizer to go along with an Italian-themed dinner or for a much-needed energy boost.

Kitchenware:
-Broiler
-Knife
-Small bowl
-Ladle

Ingredients:
-1/8 baguette or crusty long loaf bread, sliced (3 pieces)
-1/2 large clove garlic, cracked away from skin
-Extra-virgin olive oil
-1 small plum tomato, halved and seeded
-Coarse salt

Preparation and Cooking:
Preheat broiler to high and place bread slices on broiler pan. Char bread on each side, but make sure to watch it closely! Rub toast with cracked garlic and drizzle with oil. Chop seeded tomatoes and place in a small bowl. Add a drizzle of oil and a little coarse salt to the bowl and gently ladle the mixture onto the toast.

Prep time is approximately 15 minutes. Makes 1 serving.

Good ol' raisins and peanuts, or GORP, can be a delicious boost of energy. Courtesy of Hiking Kid
Good ol' raisins and peanuts, or GORP, can be a delicious boost of energy.
GORP (courtesy of Cooks.com)
Good ol' raisins and peanuts, or GORP, is a classic trail mix recipe that is perfect for easy munching. The nuts provide energy, and the optional M&Mís and honey will satisfy your sweet tooth.

Kitchenware:
-Bowl
-9 x 9 x 2 inch baking pan
-Oven

Ingredients:
-1/2 cup quick cooking rolled oats
-1/2 cup shelled peanuts
-1/8 cup wheat germ
-1/4 cup honey (optional)
-1/4 cup pecans or walnuts
-1 tablespoon vegetable oil
-1/2 cup M&Mís (optional)
-1/4 cup chopped, mixed dried fruit
-1/4 cup raisins

Preparation and Cooking:
In a bowl combine oats, peanuts, nuts and wheat germ. Combine honey and oil, stir in oat mixture. Spread out in the baking pan. Bake at 300 degrees for 30 to 40 minutes or until light brown. Stir every 15 minutes.

Prep time is approximately 35 minutes. Makes 2 servings.

So put down the soda and fried food! With these new recipes, you can opt out of the calories and choose healthy snacks instead.

http://silverchips.mbhs.edu/story/11702