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Flip Shelton - Smart Snacks: 100+ quick and nutritious recipes for surviving the school years

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Flip Shelton Smart Snacks: 100+ quick and nutritious recipes for surviving the school years
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Dont underestimate the power of snacks! When it comes to kids mood, energy, focus and success at school, one of the most influential factors is diet. And a hugely important part of what kids and teenagers eat and drink every day happens between meals mid-morning, after school, when they finish a sports game, at the beach. A smart snack will boost them with nutrients and slow-release energy, whereas a processed snack or soft drink can cause a spike in their blood sugar, throwing out their mood and concentration. Poor snack choices can also have longer-term effects on their physical and mental wellbeing. But family life is busy. Thats why passionate foodie Flip Shelton and renowned adolescent and child psychologist Michael Carr-Gregg have teamed up to create this collection of simple, speedy recipes to help you make the most of snacks every day without devoting hours to the process. From two-ingredient cashew balls and sweet potato chocolate brownies to egg jaffles and a whole rainbow of smoothies, whip up these recipes for (or with) your kids and youll be packing them full of good stuff theyll actually want to eat. Show them how to snack smart and you can supercharge their happiness and health for life.

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FLIP SHELTON is a mother whos passionate about good food and healthy food - photo 1
FLIP SHELTON is a mother whos passionate about good food and healthy food - photo 2
FLIP SHELTON is a mother whos passionate about good food and healthy food - photo 3 FLIP SHELTON is a mother whos passionate about good food and healthy food choices. For over 20 years she has inspired people about food on radio and TV, starting at Melbournes 3RRR radio station and continuing with regular spots including Good Morning Australia and Surprise Chef, and countless cooking demonstrations. She has written for various magazines, newspapers and online publications, and ten years ago established her own muesli production business, Flips Muesli. Smart Snacks is her third cookbook. DR MICHAEL CARR-GREGG is one of Australias highest profile adolescent and child psychologists. He has worked as an academic, researcher and political lobbyist, and is the author of 13 books.

An ambassador for the Make-A-Wish Foundation, Smiling Mind and Big Brothers Big Sisters, he also sits on the board of the Family Peace Foundation and the National Centre Against Bullying. Michael is the resident parenting expert on Channel 7s Sunrise and the psychologist for Channel 9s Morning Extra, as well as the Morning Show with Neil Mitchell on Radio 3AW. He is married with two sons and is a special patron of the Hawthorn Football Club. SNACKS sm a r t

Flip Shelton Michael Carr-Gregg 100 quick nutritious recipes for - photo 4
Flip Shelton Michael Carr-Gregg 100 quick nutritious recipes for - photo 5 Flip Shelton & Michael Carr-Gregg 100+ quick & nutritious recipes for surviving the school years SNACKS s m a r t mood- boosting food for kids & teens
The information contained in this book is of a general nature only If you wish - photo 6 The information contained in this book is of a general nature only. If you wish to make use of any dietary information in this book relating to you or your family's health, you should first consider its appropriateness to your/their situation, including consulting a medical professional. P E N G U I N L I F E A U S T R A L I A UK|USA|Canada |Ireland|Australia India|New Zealand|South Africa|China Penguin Books is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com.

First published by Penguin Random House Australia Pty Ltd 2019 Text copyright Michael Carr-Gregg and Flip Shelton 2019 Photographs copyright Grant Cutelli 2019 The moral right of the authors has been asserted. All rights reserved. No part of this publication may be reproduced, published, performed in public or communicated to the public in any form or by any means without prior written permission from Penguin Random House Australia Pty Ltd or its authorised licensees. Cover and text design by Adam Laszcuk Penguin Random House Australia Pty Ltd Cover and internal photography by Grant Cutelli Shot at The Bunka, Port Melbourne Food styling by Leesa OReilly Typeset in Fort by Post Pre-press Group, Queensland, Australia Colour separation by Splitting Image Colour Studio, Clayton, Victoria ISBN 9781760144418 penguin.com.au

CONTENTS SMART SNACKS FOREWORD Dr Michael Carr-Gregg I HAVE BEEN A - photo 7 CONTENTS
SMART SNACKS FOREWORD Dr Michael Carr-Gregg I HAVE BEEN A CHILD AND - photo 8 SMART SNACKS FOREWORD Dr Michael Carr-Gregg I HAVE BEEN A CHILD AND ADOLESCENT PSYCHOLOGIST for more than three decades and there is no doubt that things are not going swimmingly in terms of young peoples mental health. The statistics reveal an epidemic of eating disorders, depression, anxiety, self-harm and suicidal ideation which is compromising the health and wellbeing of this generation. Childhood and adolescence are periods of swift development that are vitally important to developing a sound underpinning for good physical and psychological health later in life.

Sadly, almost all the research demonstrates that members of the population I care about most are failing to meet many of the professional recommendations, especially when we examine their diet. In the lucky country, fewer than 5 per cent of teenagers consume the suggested daily amount of fruit and vegetables, and a 2016 study by the Australian Psychological Society found that one in five Australian adolescents consumed soft drinks almost every day or more. With a diet thats commonly high in fat, high in sugar and nutrient poor, its hardly a surprise that the latest figures reveal that one in four Australian young people are overweight or obese. This ghastly gastronomic situation is backed up by research from Sydney University, published in the British Journal of Nutrition, which found especially bad habits in children and adolescents with a staggering 76 per cent of teenagers exceeding the guidelines for daily sugar intake. Yet despite all the public health campaigns and dietary warnings, during the past two decades theres been basically no reduction in the nations consumption of sugar.

FOREWORD And while these trends have us headed for the number one spot in - photo 9 FOREWORD And while these trends have us headed for the number one spot in the world obesity Olympics, the research is clear that theyre impacting on child and adolescent mental health as well.

A few years ago, I met Professor Felice Jacka from the Food and Mood Centre at Deakin University, who was studying the relationship between what young people were putting in their mouths and their psychology. I was instantly converted by her scientific rigour and convincing data. Dr Jackas team has subsequently demonstrated that eating junk foods does indeed increase the likelihood of psychological problems and can also impact on parts of the brain associated with memory and learning. Through her cutting-edge work she has taught me and a generation of psychologists that we need to encourage our clients to adopt a good-quality, healthy diet with plenty of nuts, fruits and vegetables and that doing so can truly be protective of mental health. I have long believed that parents need to fight over things that matter: sex, drugs, sleep, curfews, internet use, exercise and, of course, diet. These are issues that relate directly to the wellbeing of our offspring.

When I raise the topic of food with my clients, I usually get an eye roll so big that they are in danger of detaching a retina. They are expecting a finger-wagging lecture on the food pyramid and the dangers inherent in a diet of cheap, fast food. And while those dangers are indeed undeniable, Flip and I have written this book not to preach or pass judgement, but to provide parents with a wealth of recipes and ideas for swapping processed snacks and sugary drinks with alternatives that are packed with nourishment, to help tip the balance towards a healthier diet. Weve chosen to focus on snacks because theyre a key and often overlooked part of kids food routines. These mini meals are important for maintaining blood sugar levels with

SMART SNACKS benefits for mood and concentration but are often where our - photo 10
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