School’s out, but work goes on: What to feed your kids?

Like many working parents, I used to dread summer vacation. It meant being my daughter’s cruise director, navigating the waters of planned activities to avoid impending icebergs of boredom, while at the same time trying to find the time and energy to get my work done. My daughter is grown and on her own now, but the lessons learned are worth passing on.

If your keiki’s day is filled with PB&J sandwiches, cold leftover pizza, or fatty Lunchables while you are at work, here are several bites of wisdom I have learned:

Kids like to eat things separately. I usually left a variety of items in individual small baggies, increasing the chances that there would be something she’d eat. Slices of turkey, toasted nuts, five or six washed strawberries, you get the idea.

Kids like small bites. Pre-cut food into bite-size pieces; use mini carrots and slender cheese sticks. Mini-quesadillas (in wedges) and two-bite roll-ups seem popular.

A little personal touch is nice; it says you are thinking about them, even when you are not there. Use a heart-, flower- or animal-shaped cookie cutter for sandwiches; tuck a special note in a small bag of trail mix.

And as for that bunch of grapes, mini carrots or apple slices that might be less preferable than other snacks, here are several ways to “sneak” some healthy fiber, protein, fruits and vegetables into the day.

Sunflower cheese crisps

Pack in some protein with this easy snack. Make a batch when time permits, then cool, cover, seal, and freeze. Thaw some at room temperature when needed. Recipe from “Make Now, Serve Later” by Better Homes & Gardens Books; makes 96 small squares.

1 cup all-purpose flour

1/4 teaspoon salt

1/4 cup butter

1 cup creamed cottage cheese

1/4 cup sunflower nuts

In a bowl, combine flour and salt. Cut in the butter till mixture resembles fine crumbs. Beat in cottage cheese until smooth. Stir in sunflower nuts. Divide dough in half on a floured surface, then roll each half into a 16-by-12-inch rectangle. Cut into 2-inch squares. Prick each square several times with a fork. Place on ungreased baking sheet; bake in preheated 325-degree oven for 15-20 minutes or until lightly browned. Cool completely before storing.

Guilt-free cookies

These fruit-studded, no-sugar-added gems each pack three grams of protein, 20 grams of carbs and some iron. Recipe from “Cooking for Heart & Soul,” edited by Stanley Eichelbaum; makes about two dozen cookies.

1/2 cup dried apricots, cut up

1/2 cup golden raisins

1/2 cup dates, cut up

3/4 cup orange juice concentrate (6-oz. can)

1 1/2 cups rolled oats

1 cup whole wheat flour

1/2 teaspoon salt

1 teaspoon baking soda

1 egg, lightly beaten

1/2 cup safflower oil

1/4 cup sunflower seeds

1/4 cup sesame seeds

Parchment paper

In a small nonreactive saucepan, combine apricots, raisins, dates and orange juice concentrate. Simmer over low heat for 10 minutes; cool. In a large bowl, combine oats, flour, salt and baking soda. Add egg and oil; mix until well blended. Stir in the cooled fruit and the seeds. Preheat oven to 350 degrees. Drop batter by spoonfuls onto a parchment-lined baking sheet. Using a spatula, flatten to 1/4-inch thickness. Bake for 12-15 minutes; cool on a rack, then store in an airtight container.

Berry rich muffins

Antioxidant-rich berries and whole wheat flour add fiber and nutrition to these delicious muffins. Recipe from Eating Well magazine; makes a dozen muffins.

1 cup all-purpose flour

1 cup whole wheat flour

1/4 cup nonfat dry milk

1 teaspoon each: baking powder, salt

1/2 teaspoon baking soda

1 large egg

1 large egg white

3/4 cup packed light brown sugar

1 cup buttermilk

1/4 cup canola oil

1 1/2 teaspoons grated lemon or orange zest

1 teaspoon vanilla extract

1 1/2 cups mixed fresh and/or frozen berries (blueberries, raspberries, blackberries, etc.)

1/4 cup dried cherries or blueberries

1 tablespoon sugar

Preheat oven to 400 degrees. Lightly oil 12 muffin cups or coat with nonstick cooking spray. In a mixing bowl, whisk together the flours, nonfat dry milk, baking powder, salt and baking soda; set aside. In a medium bowl, whisk egg and egg white until frothy. Add brown sugar; whisk until smooth. Add buttermilk, oil, citrus zest and vanilla; whisk until blended. Make a well in center of dry ingredients. Add wet ingredients, stirring with a rubber spatula just until moistened. Gently stir in all berries; spoon batter into prepared muffin cups. Sprinkle sugar over tops. Bake 20-25 minutes or until tops spring back when touched lightly. Cool on a wire rack.

Chocolate nut zucchini cake

Even my nit-picky daughter couldn’t find the zucchini in this delicious and easy cake. Makes 16-20 servings.

3 squares unsweetened chocolate

3 cups all-purpose flour

1 1/2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon salt

4 eggs

3 cups sugar

1 1/4 cups vegetable oil

1 teaspoon vanilla extract

3 cups finely grated zucchini

1 cup chopped pecans

Preheat oven to 350 degrees. Grease a 10-inch tube pan; dust with flour. Melt chocolate over hot water in a double boiler. Sift flour, baking powder, baking soda and salt into a small bowl; set aside. In a large bowl, using an electric mixer, beat eggs at high speed until thick and light. Gradually add sugar, 1/4 cup at a time, beating well after each addition. Add oil, melted chocolate and vanilla; beat well. At low speed, add dry ingredients, mixing until smooth. Using a spoon, blend in grated zucchini and nuts until well mixed. Transfer batter to prepared tube pan; bake for one hour, 15 minutes (do not over bake). Cool on a wire rack before removing from pan.