B2 — THE OBSERVER & BAKER CITY HERALD
NUTRITION
Continued from Page B1
nothing for breakfast, even if
it is a non-traditional break-
fast food.
But what do you, as a
parent, do if your child is
one of those who doesn’t
want to, or can’t eat break-
fast fi rst thing in the
morning? This is where
eating breakfast at school is
a good option, since break-
fast is served a little later in
the morning.
Sometimes one needs
to think outside the box ...
the cereal box, that is, and
get creative. Macaroni and
cheese may not seem like a
breakfast food, but it goes
down well and contains a
lot of calcium and protein
that can sustain a child until
lunch, and it is kid friendly.
Fruit smoothies are also
quick and easy. Both options
can be made using glu-
ten-free pasta, and can be
made using dairy-free ingre-
dients, for those with food
sensitivities or allergies.
Lunches can also be just
as easy as breakfasts.How
many of us can say we grew
up eating peanut butter and
jelly sandwiches? PBJ’s can
also be a breakfast staple
and a snack food.
With a little advance
preparation, sandwiches
such as tuna or egg salad, or
cheese with sliced avocadoes
are simple and nutritious.
Make sandwich fi llings the
night before and assemble
sandwiches in the morning
to avoid soggy lunches.
Lettuce acts as a barrier
between the bread and the
fi lling. Pre-sliced lunch
meats such as roast beef, are
quick to put in a sandwich.
Again, leftovers can be
turned into lunches — soups
or chili in a thermos, a salad
with dressing on the side,
topped with a little chopped
chicken, bacon or seasoned
ground beef, etc. Whole
wheat crackers and cheese,
with fruit and milk, is also
an appropriate lunch. Raw
vegetables such as baby car-
rots, celery, cherry toma-
TUESDAY, AUGUST 17, 2021
HOME & LIVING
toes and jicama, with low-fat
ranch dressing are a good
way to get an extra serving
of vegetables into children.
Afterschool snacks can
be variations on the lunch
and breakfast themes —
yogurt with fruit, cheese and
crackers, etc. can help stave
off hunger until the evening
meal and keep blood sugar
steady which can help stu-
dents focus on homework.
Smoothies are a quick and
easy snack that students can
usually make themselves.
Smaller children can learn
to make smoothies with
adult supervision. Smoothies
made with frozen fruit, milk
and yogurt are a refreshing
end to the school day.
Students with food sen-
sitivities can still enjoy
the snacks and meals their
friends enjoy. For a glu-
ten-free snack, try glu-
ten-free crackers. Sand-
wiches can be made with
gluten-free bread, too. For
the lactose intolerant stu-
dent, almond milk for a
smoothie is an option as are
cheeses and yogurts made
without dairy products. If
you have time on the week-
ends, quick breads (i.e.,
banana or zucchini) and
muffi ns, can also be made
with gluten-free products
and frozen for use during the
week. These are easy and
are often a child’s fi rst intro-
duction to cooking.
If you are looking for
homemade snacks, granola
or do-it-yourself trail mix
are choices, too. Trail mix
can be tailored to children’s
tastes and is easy for them
to make on their own, as a
family or with friends. Made
with oats (these can be glu-
ten-free, also), nuts and dried
fruit, it provides a serving
of whole grain, nuts (any
kind will do) and dried fruit
(try raisins, dried apricots or
dried cranberries). As with
any meal item, take into
consideration food allergies
(peanuts, soy, dairy, etc.) and
choking hazards with small
children when choosing
snack or meal food items.
For more information,
recipes, tips and ideas for
back-to-school meals and
snacks, visit www.foodhero.
org.
Ann Bloom has worked
for the OSU Extension Ser-
vice for 15 years as a nutri-
tion educator. She studied
journalism and education at
Washington State University.
She lives in Enterprise.
MUSSELS
Continued from Page B1
— liquid and all — into a
large bowl. For individual
servings, use a slotted
spoon to move the mussels
to bowls. Quickly whisk an
ounce or two of hot cream
or softened butter into the
liquid. Taste for seasoning,
then divide the liquid
evenly between the bowls
and serve immediately
with crusty bread.
5. Accept the apprecia-
tive compliments of your
assembled diners.
1 large shallot, cut
into small dice
2 garlic cloves, minced
1 cup dry white wine
2 pounds mussels, scrubbed
and debearded
1/4 cup fresh parsley or other
herbs, minced, divided
Salt as needed
Crusty bread for serving
1. Melt 2 tablespoons butter
in a large stockpot over medium
heat. Add 1 large diced shallot
and 2 cloves minced garlic and
sweat, stirring occasionally, until
wilted and translucent, about
1-2 minutes.
2. Add 1 cup dry white wine
and increase heat.
MUSSELS
STEAMED IN
WHITE WINE
When your computer is in despair
OUTSTANDING
A simple presentation with
delicious results.
Prep time: 10 minutes
Cooking time: 15 minutes
Makes 2 servings
6 tablespoons butter, divided
and cut into roughly
1/2-tablespoon pieces
3. When wine comes to a boil,
add 2 pounds mussels and cov-
er the pan. When liquid returns
to a boil, reduce heat to medium
low and steam mussels, cov-
ered, until nearly all are opened,
about 5 to 10 minutes.
4. Turn off heat and, with a
slotted spoon, remove mussels
to serving bowls, discarding any
mussels that have not opened.
Whisk remaining butter into
liquid to emulsify along with ¼
cup minced herbs.
5. Taste for seasoning and add
salt if needed.
6. Pour liquid equally over
each portion of mussels
and serve immediately with
crusty bread.
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A C ERTIFIED M ASTER A RBORIST
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by Stella Wilder
TUESDAY, AUGUST 17, 2021
YOUR BIRTHDAY by Stella Wilder
Born today, you are one of the most inward-
ly forceful individuals born under your sign,
and though you usually keep to yourself and
go about your business with quiet intensity,
you can be drawn out and put up quite a fight
when the going gets tough or when you or an
ally is threatened. Usually soft-spoken, you
know how to capture the attention of others.
WEDNESDAY, AUGUST 18
LEO (July 23-Aug. 22) -- You have some
work to do to manage your emotions, intellect
and physical self at this time. Heart, mind and
body must be working in sync!
VIRGO (Aug. 23-Sept. 22) -- You are likely
to have a story to tell when the day is done,
and it’s not something you’re going to have to
elaborate on. Tell it like it was!
LIBRA (Sept. 23-Oct. 22) -- If you’re an
adult, you need some grown-up time -- and if
you’re a child, you’re likely to enjoy a little
more freedom than usual today with a friend.
SCORPIO (Oct. 23-Nov. 21) -- You’ve
come to the end of a phase you’ll surely want
to look back on and analyze fully -- but today
you must think about moving forward.
SAGITTARIUS (Nov. 22-Dec. 21) --
Something out of your grasp is likely to have a
major impact on your day -- but evening
hours bring you closer to something you want.
CAPRICORN (Dec. 22-Jan. 19) -- You
know what’s what, who’s who, and all that --
but it’s the why that may prove to be some-
thing of an unexpected mystery to you today.
AQUARIUS (Jan. 20-Feb. 18) -- You may
be working on a plan that will not sit right
with all your supporters -- but it’s something
you have to experiment with right now.
PISCES (Feb. 19-March 20) -- If you must
jump into something straightaway today with-
out considering the consequences, at least try
to do so with a certain flair!
ARIES (March 21-April 19) -- You mustn’t
simply whitewash everything today! You can
make good use of all the colors and textures
available to you at this time.
TAURUS (April 20-May 20) -- You will
have to determine whether a friend is speak-
ing literally or figuratively today. Which it is
determines your appropriate response.
GEMINI (May 21-June 20) -- You know
more about a certain something than anyone
else you’re likely to encounter today -- but will
it really do you any good?
CANCER (June 21-July 22) -- Someone is
likely to call on you today to do something
that only you can do -- but whether it is worth
your while is something else again.
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