Back to school smart snacks

Students need good nutritious food to power through the school day. We all know breakfast is important, but snacks can be equally beneficial between meals. Registered Dietitian Robin Brown from the Midwest Dairy Council visited the ABC 7 State Street Studios to give some smart snack recipes.


Permission to use the following recipes provided by Midwest Dairy Association.
Name of dish: Chocolate berry smoothie

Servings: 2
Prep Time: 5 minutes

1-1/4 cups fat-free chocolate milk
1 cup frozen mixed berries without sugar (blackberries, blueberries and raspberries)
1 container fat-free mixed berry Greek yogurt (5.3 ounces)

Combine chocolate milk, frozen berries and yogurt in a blender. Blend until creamy. Serve immediately.

Nutritional Facts Per Serving:
Calories: 206
Cholesterol: 3mg
Sodium: 173mg
Potassium: 105mg
Total Carbohydrates: 37g
Dietary Fiber: 8g
Sugars: 26g
Protein: 15g

Name of dish: Crunch Munch Snack Mix

Servings: 10
Prep Time: 5 minutes
Cook Time: 20 minutes

2 cups whole grain square cereal

2 cuts honey-sweetened oat cereal
2-1/2 ounces pretzel sticks (about 3 cups)
cup sunflower seed kernels
1 tablespoon butter
1 tablespoon canola water
1 tablespoon water
cup sugar
teaspoon ground cinnamon
cup dried cranberries or raisins or dried cherries
1 package reduced-fat Cheddar and Monterey Jack cheese cubes (8 ounces)

Preheat oven to 325F. Mix cereals, pretzel sticks and sunflower seed kernels in large bowl; set aside.

Melt butter in small saucepan over medium heat; stir in oil, water and sugar. Bring to a boil, stirring occasionally. Remove from heat; stir in cinnamon and mix well. Pour over cereal mixture; stir until evenly coated.

Spread into 9x13-inch baking pan. Bake 20 minutes, stirring after 10 minutes (be careful not to overcook). Spread on waxed paper or aluminum foil; cool completely.

Toss with dried cranberries or raisins or dried cherries; store in an airtight container until ready to serve. Toss in cheese cubes just before serving.

Nutritional Facts Per Serving:
Calories: 436
Total Fat: 11g
Saturated Fat: 3g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 3g
Cholesterol: 15mg
Sodium: 745mg
Potassium: 252mg
Total Carbohydrates: 73g
Dietary Fiber: 4g
Sugars: 26g
Protein: 10g

Calcium: 15% Daily Value

Name of Dish: Peanut Butter Banana Crunch Yogurt Parfait

Servings: 1
Prep Time: 10 minutes

1 cup nonfat light vanilla yogurt
1 tablespoon creamy peanut butter
1 tablespoon chopped walnuts
4 pretzel twists crumbled (about 1 tablespoon)
1 banana sliced

In a small bowl, mix yogurt and peanut butter together. In a separate bowl, toss walnuts and pretzels together.

In a tall glass, begin to build parfait. Layer cup yogurt, half of banana slices and 1 tablespoon of walnut/pretzel mixture. Repeat layers. Serve immediately.

Nutritional Facts Per Serving:
Calories: 561
Total Fat: 18g
Saturated Fat: 2g
Polyunsaturated Fat: 7g
Monounsaturated Fat: 1g
Cholesterol: 5mg
Sodium: 332mg
Potassium: 514mg
Total Carbohydrates: 88g
Dietary Fiber: 5g
Sugars: 56g
Protein: 19g
Calcium: 41% Daily Value
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