Tip of the Week
As the school year begins, its important to keep kids energized and focused by providing them with healthy after-school snacks packed with key nutrients.
The key to making the most of snack time is having an arsenal of healthy foods in your house, which you can mix and match to create a variety of nutritious snacks, says Registered Dietitian Tammy Lakatos Shames. She recommends the following tips for snacking success:
* Wholesome baked goods - If your kids have a sweet tooth, try serving them a baked good that includes wholesome veggies. Muffins are a portable snack that can be nutritionally enhanced with healthy, unexpected ingredients like carrots and zucchini.
* Protein power - Protein can prevent peaks and valleys in your childs energy levels and is a great way to curb your childs hunger. Some great sources of lean protein include nuts, low-sodium deli meats and eggs. Spread almond butter on apple slices to give your child an extra source of protein before soccer practice.
* Portion control - Kids are trending toward three snacks a day so its important to keep snacks between 50 and 100 calories each.

Number to Know
13-34: Recommended grams of protein each day for children, depending on their age.

Easy Recipe
Egg Salad Stuffed Tomato Cradles
4 eggs, hard-cooked
1 1/2 tablespoon avocado
2 tablespoons plain nonfat yogurt
2 teaspoons dijonnaise
1/4 teaspoon lemon juice
Freshly ground pepper to taste
Salt to taste (optional)
4 tomatoes on the vine
Place avocado in a medium bowl with yogurt, dijonnaise and lemon juice and mash together with a fork. Mash until creamy throughout. Chop eggs and stir them gently in the yogurt mixture. Season with salt and fresh cracked pepper to taste. Set aside in refrigerator. Cut a thin slice off the top of each tomato. Leaving a 1/2-inch shell, scoop out the pulp.

Food Quiz
Another type of spice also comes from the same tree as the nutmeg seed. What is it?
A. Allspice
B. Cinnamon
C. Clove
D. Mace
Answer below.

Wise to the Word
Nutmeg: The seed of an evergreen tree native to southern Asia and the South Pacific, its woodsy aroma plays a role in dishes as varied as jerk and curry. Like cinnamon, nutmeg is often confined to sweet dishes, but, used judiciously, gives a background lift to savory dishes as well.

The Dish On...
The Make-Ahead Cook, by the editors of Americas Test Kitchen
The Make-Ahead Cook reinvents make-ahead cooking so that you can cook when you want and still eat well every night of the week, with 8 strategies that show you how a little advance work and planning can reap huge benefits.

Food Quiz answer
D. Mace. Nutmeg is the seed of the tree, while mace is a dried lacy material that covers the seed. The two spices taste very similar, but mace tends to be lighter and slightly sweeter.