Be Active this Fall: 5 Family-Friendly Ways
- Make a Maze in the Leaves. Buy a child size plastic rake so your children can help you create a maze. Then when they are done playing in the maze they can help rake the leaves into piles. Let your children enjoy jumping in the piles of leaves. Surprise them and jump in with them. Children of all ages enjoy when their parents join in the fun, even if it's met with groaning or eye rolling. Show your children that it's okay to be playful at any age.
- Go for a Family Bike Riding Adventure. Search online for family friendly bike trails in your community. If your community doesn't have bike trails search for safe biking routes in your neighborhood or surrounding neighborhoods. While on your bike ride be sure to take time for rest breaks and enjoy the changes of fall going on around you.
- Pumpkin Patch or Orchard Outing. Every year we try to find a new pumpkin patch or orchard to visit in the fall. You may be surprised how many different places you will find near and far to visit. Children are usually more likely to try a fruit or vegetable they pick or get from an orchard.
- Ready, Set, Go Scavenger Hunt. A scavenger hunt could be done in your yard, neighborhood or park. Create a list or look for one online. Here are some items that could be included on your fall scavenger hunt:
- Spider Web
- Dandelion
- Red Leaf
- Twig
- Rock
- Flower
- Acorn
- Something Rough
- Something Round
- Something Smooth
Great Recipes for Fall: It may not technically be a physical activity but food preparation together with family requires a certain amount of energy. Children of all ages can play a role in preparing the recipe. Below are a few nutritious and delicious fall recipes to try.
Perfectly Pumpkin Whole Wheat Pancakes
Download Handout Spanish Handout
Yield: Makes 10-12 pancakes
Ingredients:
- 2 eggs
- 2 tablespoons vegetable oil
- 1 ½ cups low-fat milk
- ¾ cup canned pumpkin or pumpkin puree (not pumpkin pie filling)
- 2 tablespoons brown sugar
- 1 cup all-purpose flour
- 1 cup whole wheat flour
- 1 tablespoon baking powder
- ½ teaspoon pumpkin pie spice
- 1 teaspoon cinnamon
Directions:
- Wash hands with soap and water.
- Break eggs into a medium mixing bowl and beat with a fork. Wash hands with soap and water after cracking raw eggs.
- Add the oil, milk, pumpkin, and brown sugar to the bowl with the eggs. Mix well.
- In a separate large mixing bowl, combine all-purpose flour, whole wheat flour, baking powder, and spices.
- Add the liquid ingredients to the flour mixture and stir just until the dry ingredients are moistened.
- Pour ¼ cup of batter for each pancake on a lightly oiled and heated griddle or skillet.
- Cook until the pancakes are full of bubbles and the under-surface is lightly browned. Lift with a spatula and flip over. Lightly brown the other side.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:
- These pancakes are soft and moist - prefect finger-food for little ones when cut into bite-sized pieces.
- Try freezing leftover pancakes by simply placing in a freezer bag and popping in your freezer. The frozen pancakes can be heated in the microwave or placed in the toaster for a quick breakfast or snack.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
Roasted Sweet Potatoes and Apples
Download Handout Spanish Handout
Yield: 4 Servings
Ingredients:
- 2 medium sweet potatoes, scrubbed with clean vegetable brush under running water
- 1 fuji apple or other baking apple, scrubbed with clean vegetable brush under running water
- ½ Tablespoon vegetable oil
- 1 Tablespoon maple syrup
Directions:
- Wash hands with soap and water.
- Preheat oven to 450 ⁰F.
- Peel sweet potatoes. Cut the sweet potatoes in half lengthwise. Slice into ½ inch thick pieces.
- Core the apple. Cut into bite-sized chunks.
- In a 2-quart baking dish, add the sweet potatoes and apple. Drizzle vegetable oil over the mixture stirring to coat. Bake for 10 minutes.
- Remove from oven and stir. Bake 10 minutes, or until tender. Potatoes are tender when they can be pierced with a fork. If they are still hard, stir and return to oven. Check every 5 minutes until tender.
- When the potatoes are tender, drizzle with maple syrup and stir.
- Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
Pumpkin Spice Shake
Yield: 1 serving
Ingredients:
- ¼ cup canned pumpkin (NOT canned pumpkin pie MIX)
- ⅓ cup nonfat milk
- 1 cup low-fat frozen vanilla yogurt
- ¼ teaspoon pumpkin pie spice
Directions:
- Wash hands with soap and water.
- Add all ingredients to a blender. Cover and blend on high until smooth.
- If desired, garnish with a dash of pumpkin pie spice.
Notes:
One 15 ounce can of pumpkin has about 1 ¾ cups of canned pumpkin — enough to make seven shakes. After you open the canned pumpkin, transfer any remaining pumpkin to another container, cover, and store in the refrigerator. Use within four days or freeze. Here are some ways to use the extra pumpkin:
- Stir a few tablespoons into a bowl of oatmeal. Top with walnuts, raisins and cinnamon or pumpkin pie spice.
- Mix into vanilla yogurt, a tablespoon at a time, until you get a taste you like. Add a touch of cinnamon or pumpkin pie spice for extra flavor.
- Fill an ice-cube tray or silicon mini muffin pan with canned pumpkin. Freeze. Pop out when frozen and transfer to a freezer bag.
Nutrition Information:
Nutrition Software Used: ESHA Food Processor
This newsletter was reviewed and updated in 2024.
