Tag: fruit

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Quick & Easy Back to School Snacks

With a new school year in full swing now, get in a better habit of preparing healthy after school snacks. While it’s easy to let the kids grab a bag of chips when they drop their backpacks off by the door, a healthy snack habit is one they can carry with them into adulthood. If you are looking for some snacking inspiration read on for some new snacks to try either after school or in their lunches! 

Frozen Yogurt Bark 

What you need for this snack is plain greek yogurt, maple syrup, vanilla, berries of your choice (strawberry and blueberries are popular) and unsweetened coconut flakes. You will need to stir the yogurt, maple syrup and vanilla. Then you spread this out on parchment paper and press the berries in with sprinkled coconut, then freeze for three hours and break apart to serve. Try making it the night before to give it enough time to freeze! 

Mini Pizzas

Make this a cute, fun treat in your child’s lunch in just 20 minutes. You make these pizzas like you make any traditional pizza but place pieces of dough into a muffin pan to make them tiny. However, make sure to spray the pan to avoid a mess. You can top these with any toppings you desire or keep them plain. Bake them for 8-10 minutes at 400 degrees, a quick treat from a classic favorite. 

Nutty Butterflies 

This snack changes the classic “ants on a log” snack that people are very familiar with, and this is healthy too! Take some peanut butter and spread it through a celery stick and use two pretzels to make the illusion of wings. You can even take it a step further and add some edible eyes with raisins to make it fun. Follow the recipe to make your own bug picnic snacks! 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

 

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Healthy Vegan Snack Ideas

Going vegan doesn’t have to limit one’s palette entirely. There are still many options to choose from, whether it be from meals to everyday snacks. Healthy and natural ingredients and foods are plentiful throughout the vegan diet and knowing which flavor profiles work best together can further help to structure one’s diet. Here are a few healthy vegan snack ideas:

Fruit & Nut Butter

Fruits and nuts make an excellent combo for a healthy and nutritious vegan snack. Fruits naturally contain vitamins, minerals, and fiber while a wide variety of nuts contain protein and fiber. Some fruits to combine are bananas or apples with possible nut butter options being almonds, peanut butter, or cashews.

Trail Mix

A classic snack everyone enjoys, trail mix is a great choice. Trail mix is naturally plant based and usually contains seeds, nuts, and an assortment of dried fruit among other kinds of varieties. Most trail mixes are usually rich in protein, fiber, and a variety of natural fats. Some mixes however contain added sugar, salt and other unhealthy ingredients, but this snack can be custom made at home with minimal effort.

Edamame With Sea Salt

Edamame is another name for immature soybeans that are still in the pods. This snack is chock full of plant proteins, having around 17 grams per cup while only containing around 200 calories. Edamame can be prepared by steaming, boiling, or thawing using a microwave. Soy sauce or sea salt work best as a topping for this snack.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Fruits That Strengthen Your Immune System

The immune system is one of the most important features of the human body. Without it, our bodies would be vulnerable to disease and ailments. The immune system can be strengthened even more through daily supplements and certain foods and drinks. Fruits are very nutritious and are often used as an immune booster to help overcome illness. Here are a few fruits that strengthen the immune system:

Oranges

Oranges are one of the most common fruits to aid in strengthening the body’s immunity. This fruit is packed with Vitamin C, containing over 100% of the daily amount needed. On top of that, its supply of vitamins prevent cell damage, encourages collagen production, and lowers cortisol, a stress hormone. Oranges are super versatile and can come in the form of cut fruit, juices, and other kinds of foods.

Apples

The saying, “an apple a day keeps the doctor away” is totally true! Apples are filled with natural sugars and fiber. What’s surprising is that the nutrition doesn’t come from the inner apple itself. The most nutrition comes from the skin, which contains a plant pigment flavonoid called quercetin. Quercetin not only boosts the immune system, but also reduces inflammation. 

Blueberries

Despite being one of the smaller fruits, a handful of blueberries are just as helpful. These tiny fruitlets contain antihistamines, aiding in reducing inflammation and minimizing various sickness symptoms like a runny nose. Also, they are packed full of antioxidants which boost one’s general health.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.