The concept of the snack tray is simple: a variety of small, tasty bites a new parent can consume quickly, without having to think about "what sounds good to eat".
Foods to include are proteins, vegetables, healthy fats and some carbs.
Here's a shopping list you can cut and paste for your next trip to the grocery store.
The Snack Tray
Shopping list: (example)
- Mixed salted nuts
- Organic peanut butter (high quality, no trans fats)
- Dried apricots (or other dried fruit)
- Dark Chocolate
- Fresh fruit - apples, mandarins, bananas
- Cheddar cheese or goat cheese
- Pickled vegetables
- Deviled eggs
Here are some recipes for items that can be added to a snack tray, or enjoyed on their own!
Peanut Butter & Honey Rice Crispy Treats
Recipe from The First Forty Days: The Essential Art of Nourishing the New Mother by Heng Ou
Nothing makes you grow up quickly like becoming a parent. These treats permit you to feel like a kid again. They are a snap to make and the peanut butter is so much better than the marshmallows found in packaged versions. (Almond or sunflower seed butter are fine substitutions.) Goji berries, raisins, or crunchy-sweet g pieces work great as add-ins.
Makes an 8-inch square pan
1 cup (240 g) peanut butter
cup (1 stick/115 g) salted grass-fed butter cup (120 ml) honey
2 cups (30 g) organic puffed rice
Pinch of sea salt
optional add-ins: chocolate chips, peanuts, shredded coconut, dried fruit of your choice
In a small saucepan, melt the peanut butter, butter, and honey over medium heat, stirring until well combined.
Put the puffed rice in a mixing bowl with the pinch of sea salt, add the peanut butter mixture, and stir until the cereal is evenly coated. Stir in any optional ingredients you’d like. Transfer the mixture to an 8-inch (20-cm) square pan and press down gently to cover the bottom. Chill in the fridge for
at least 20 minutes, or up to several hours. When they are hard to the touch, cut into squares and enjoy. They will soften at room temperature, so best to keep them chilled until you are ready to eat.
For those who like egg dishes, this is a huge hit. It’s good for any meal or snack of the day and packs a nutritional punch. Feel free to experiment with the veggies and herbs a bit. The best thing about it is it’s a great way to get mom to eat her greens!
1 large onion
2 small zucchini or other summer squash
one half bunch chard
1/2 pound cheese of choice (Jarlsberg or Swiss is great)
2 sweet peppers, red, yellow, orange or green
1 cup milk
1/2 tsp nutmeg
2 tsp marjoram
1/2 tsp each salt and pepper
Cooking spray or butter to grease a 9x13 baking dish or a round dish
Grease the baking dish and preheat the oven to 375F.
Wash and slice the veggies and grate the cheese. Layer each item in order given above. Blend the eggs, milk and herbs, salt and pepper, and carefully pour over the veggies and cheese. Pop in the oven and bake for about 45 minutes, checking to see that the egg is cooked through in the middle before taking out. (Notice that the temperature is the same as for the oatmeal cookies!)
Esther's Oatmeal Cookies
This recipe makes a huge batch of darned healthy cookies. You will need really large mixing bowls to gather all the ingredients together. You can freeze the dough or the baked cookies, if you don’t eat them all in a few days. YEAH!!!!!
4 sticks (one pound) butter
4 cups (2 boxes) brown sugar
2 tsps vanilla
4 cups whole wheat flour
2 tsp baking powder
1 tsp salt
1 tsp baking soda
1 cup almonds, ground in blender or 1 cup peanut butter
4 cups rolled oats ( not instant) or granola
A bag of chocolate, butterscotch or peanut butter chips
1 or 2 cups of chopped nuts
1 cup or more of raisins
Other dried fruits
Cream together the butter and sugar. Blend in the eggs and vanilla to creamed mixture. In a separate bowl, mix together the flour, baking powder, salt and baking soda. Combine the flour mixture with the creamed mixture, then add ground almonds OR peanut butter and rolled oats (not instant!) OR granola. This is the basic cookie recipe.
Use your imagination and add any or all of the following: 16 oz. bag of chocolate (or butterscotch or peanut butter) chips, a cup or 2 (or more!) of chopped nuts, a cup or more of raisins or other dried fruits (chopped if necessary).
Drop about a dozen heaping teaspoons of cookie dough on each ungreased cookie sheet. Bake at 375° for 12 minutes until lightly brown. Cool on the cookie sheet for about 5 minutes, then transfer onto a paper bag and allow them to finish cooling.
Dairy Free Lactation Cookies
This is so good on top of oatmeal for breakfast!