I was reaching for a can of vegetables for dinner from my basement food pantry the other day when I noticed an opened cracker box lying on its side. I picked it up and looked inside. I could have guessed what I’d find.

The box had a few crumbs in the bottom. The crackers had been in the house less than 24 hours.

“Those crackers were just so good!” my preteen, growing boy said a little sheepishly when I glanced in his direction as I brought the empty box to the trash container in the kitchen.

The next day I found a second box of crackers, with a few crackers remaining. They had a little restraint today, I thought to myself. I think my daughter helped eat the contents of the second box, because both kids grinned when I set the second box on the kitchen counter.

All this snacking made me wonder if they were eating anything at school.

“Are you eating your school lunch? How about your school snacks? Are you going to eat your dinner now?” I asked the questions in my best “mom voice.” They dutifully nodded three times.

I sliced a seedless watermelon and left it in the refrigerator to see if my “stealth eaters” would attack that. So far, they’ve eaten about 3 pounds of watermelon in less than two days.

Kids need snacks. Snacks are minimeals that keep children and adults fueled for school or work. Children’s stomachs are smaller, so they need to eat more frequently. When children are going through a growth spurt, their energy needs increase, too. Eating smaller, more frequent meals is a good idea for adults, too.

Snacks can help fill nutrition gaps and add variety to your diet. To encourage eating fruit, leave a bowl of whole, washed fruit, such as apples or bananas, on the counter or sliced fruit in the refrigerator. Provide snacks that feature two or more different food groups, such as whole grain crackers and cheese, fruit and yogurt, or trail mix with cereal, dried fruit and nuts.

If you’re buying premade snacks, compare Nutrition Facts labels. What is the calorie content compared with the serving size? Does the snack contain saturated fat and trans fat? These aren’t heart-healthy. Is there any fiber?

If you’re buying a large box, place individual portions in plastic bags. Compare “Percent Daily Value.” A food product with 5 percent or less of the daily value is considered “low” in that nutrient. A food product with 20 percent or more of the daily value is considered “high” in that nutrient.

How about making home-made fruit leather snacks? Be creative with the ingredients and invite kids into the kitchen. These directions were adapted from a publication by the Colorado State University Extension Service.

Home-made Fruit Leather

Ingredients:
2 c. pureed fruit of choice
1/4 tsp. cinnamon (or spice of choice)
1 – 2 Tbsp. sugar, corn syrup or honey (optional)

Quick directions: Thoroughly drain canned fruit, such as peaches or pears, and blend in blender, or use applesauce or pureed baby food. Proceed to drying instructions.

Fresh fruit directions: Wash and peel fruits (such as apples, peaches and pears). Remove seeds and pits. Cut fruit into chunks and place in the top of a double boiler. Place water in the bottom and bring to a boil. Cover and steam for 15 to 20 minutes or until the fruit is soft and the thermometer placed in the fruit mixture registers at 160 F. The fruit mixture also may be cooked in a microwave oven by placing the cut fruit in a glass casserole. Cover and microwave on high for six to eight minutes per two cups of fruit, stirring every two minutes. Place cooked fruit in blender. Add 1/2 teaspoon of ascorbic acid crystals or 2 tablespoons of lemon juice per 2 cups of fruit to protect the color and help destroy bacteria during drying. If desired, add 1 to 2 tablespoons of sugar, corn syrup or honey per 2 cups of fruit. Add spice if desired.

Drying instructions: Spray a cookie sheet with vegetable spray or line with plastic wrap. Make sure the sheet has an edge to prevent spillage of the puree. Spread the fruit concentrate evenly over the pan surface to a depth of 1/8- to 1/4-inch. Use two cups per 12- by 17-inch cookie sheet.

Dehydrator drying: Use manufacturer’s directions.

Oven drying: Set oven at lowest setting (140 F). Place the tray on the oven rack and leave the door open 2 to 6 inches. Check the oven temperature with a thermometer to be sure the air temperature is at the desired level. If necessary, turn off the oven for a short time to reduce the temperature. The drying time varies from four to 10 hours. Leather should be translucent and slightly tacky, but easily peeled from the pan or plastic wrap. Lift the edge and peel a few inches. If it peels readily, it is properly dried. If the leather has not dried long enough, mold may grow during airtight storage. If it cracks or chips, it has dried too long, but is edible. Store in one piece or cut in 1-inch strips. Place in plastic bags, glass container or other container, but don’t tighten cover or twist tightly. Nutrition content varies depending on your addition of a sweetener. A 1- by 17-inch strip of canned applesauce leather has 40 calories and 10 grams of carbohydrate.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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