Healthy snacks for the whole family

If children know how their food is prepared they will also better understand the health benefits of what they are eating. 

Chef Shawn Brisby of Canyon Ranch says a great way to do that is by getting them involved in the preparation and cooking process.

He says, "I'm not a fan of hiding fruits and veggies in their food.  I think you should educate kids on the importance of practicing healthy behaviors and encourage them to experiment with different flavors, and ingredients."

The recipes don't have to be complicated, one of Brisby's favorites is trail mix.  He says 'it has minimal ingredients and your children can help pick the add ins they like, making a customized snack which increases the chances they will eat it.'

Hydration is also a key component of staying healthy, especially during the intense summer heat.  Instead of reaching for the closest sports drink, juice or soda, Brisby suggests creating your own lemonade, water coolers, and smoothies.

Brisby says you can also make potato chip alternatives out of garbanzo or black beans, they make a great side dish or on the go snack.  

The bottom line is if you know the ingredients in what you're eating, then you can keep a better handle on your health.

Here are a few of his favorite recipes.

Citrus Cooler
Makes 8 servings

What You Need:
2 cups hot water                                                       
1/2 cup fresh lemon juice
4 Mint tea bags                                                        
1 cup orange juice concentrate
1/2 teaspoon sea salt                                              
1/2 cup white grape juice
1/2 cup fresh lime juice                                            
Ice

What To Do:

1. Brew tea bags in hot water with salt for 5 minutes.  Squeeze out tea bags and discard.  Add all other ingredients and stir to combine.

Pomegranate Cooler
Makes 8 servings

What You Need:
2 cups hot water                                                       
1/2 cup white grape juice
4 Ginger tea bags                                                    
1 cup pomegranate concentrate
1/2 teaspoon sea salt                                              
Ice

Watermelon Mint Lemonade

Ingredients:
1/2 cup evaporated cane juice
3/4 cup fresh lemon juice
7 cups water
3 cups diced watermelon
40 fresh mint leaves

1. Combine evaporated cane juice and lemon juice in a 2-quart pitcher or jar. Add water and mix well.
2. Puree watermelon into a juice. And add to lemonade mixture.  Stir in mint leaves and serve over ice.
    

Chocolate Chip Trail Mix
Makes 10 (1/4 cup) servings

What You Need:
1 cup roasted unsalted peanuts                             
1/4 teaspoon sea salt (optional)
1 cup dried tart cherries                                          
1/4 cup raisins
1/2 cup chocolate chips

What to do:                                                     

1. Preheat oven to 350°. 
2. Spread peanuts evenly on a baking sheet.  Sprinkle with salt if desired.  Roast for 5 to 10 minutes.  Allow to cool completely.
3. In a large bowl, combine peanuts and remaining ingredients.

Crispy Garbanzo Beans

Ingredients:
1 tablespoon extra virgin olive oil
1/4 cup grated parmesan cheese
2 teaspoons garlic powder
1/2 teaspoon sea salt
1 tablespoon onion powder
1/4 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon freshly ground black pepper
2 – 15 ounce cans garbanzo beans   

1. Preheat oven to 325º.   Lightly spray a baking sheet with canola oil spray.
2. Combine the olive oil, Parmesan, garlic powder, salt, onion powder, basil, oregano, cayenne, and pepper in a large bowl. 
3. Rinse and drain the garbanzo beans well and pat dry. Add the beans to the Parmesan mixture and toss together until well coated.
4. Spread the beans evenly on the baking sheet and roast for 1¼ to 1½  hours, stirring every 15 minutes, or until golden brown and crunchy.