8 Easy and Healthy Snacks for Kids
/I know kids who request vegetables or who have never eaten fast food. I know other kids who will scoff at the sight of fruit and throw a temper tantrum if they don’t get their junk food.
Here’s the thing. You CAN get your kids to enjoy real food!
Not only are these snacks a healthier alternative to the processed, artificially-sweetened, genetically-modified, high fructose corn syrupy, junk food snacks in the grocery store, but they’re so easy to make that your child can even help you out. In fact, giving children the opportunity to help you in the kitchen will give them a feeling of ownership, empowerment and importance, all of which will encourage them to eat and enjoy their healthy creations!
By the way, these are great snack options for you and the other adults in your life too!
(Note: Some of these recipes require usage of a food processor or blender. Watch your child get excited when he pushes the button and watches the food transform before his very eyes!)
1. Fruit/Veggies + Nut/Seed Butter
Kids can’t resist the dual combination of crunch and creaminess with sweet and saltiness. Almond butter and sunflower seed butter are my preferred nut/seed butters of choice. When possible, try to get a brand without added sugar (the ingredients should only be the nuts/seeds alone or combined with sea salt). Here are some winning combinations:
Sliced Apple + Almond Butter + Cinnamon (use one apple slice or put a second one on top to make a “sandwich”
Banana (sliced length-wise or width-wise) + Sunflower Seed Butter + Cinnamon (use one banana slice or put a second one on top to make a “sandwich”)
Celery Sticks + Almond Butter + Raw Honey
Baby Carrots + Sunflower Seed Butter
2. Crackers/Veggies + Dip/Spread
CRACKERS
Homemade tortilla chips (Cut gluten-free or sprouted grain tortillas into triangles, lightly coat with olive oil and sea salt, bake at 375 for 10-12 minutes)
VEGGIES
Carrots
Celery
Cucumber
Red/orange/yellow peppers
Jicama
DIPS/SPREADS
3. Trail Mix
This is a perfect snack for your kids when you know you’re going to be out all day or when you’re traveling because it doesn’t require refrigeration.
Combine some or all of the following and store in a container or resealable bag:
Almonds
Cashews
Macadamia Nuts
Pumpkin Seeds
Sunflower Seeds
FOR ADDED SWEETNESS
Dried cranberries
Goji berries
Raisins
4. Ice Cream, Sorbet, Popsicles
If you have frozen fruit and a food processor, you can make a refreshing dessert in seconds that tastes so good, it’s hard to believe it’s healthy! Enjoy at any time of day (makes for a perfect “dessert for breakfast” treat!)
COMBINE ANY OF THE FOLLOWING
Frozen Blueberries
Frozen Blackberries
Frozen Raspberries
Frozen Strawberries
Frozen Cherries
Frozen Banana
Frozen Mangos
Frozen Acai Packet (the lowest in sugar on the list - add a few drops of stevia to sweeten)
DIRECTIONS
Add desired amount of frozen fruit to your food processor
While food processor is running, add unsweetened almond milk or unsweetened coconut milk as needed to help blend
Transfer into individual bowls and add toppings (optional)
TOPPINGS
Cinnamon
Fresh fruit
Shredded coconut
Crushed nuts
Hemp seeds
RECOMMENDED RECIPES
To make popsicles, place mixture in mold and freeze for a few hours until completely frozen.
5. Nut & Date Bars
You'll need nuts, dates, and sea salt. That's it!
DIRECTIONS
Pick 1-3 type of nuts (almonds, cashews, walnuts work great) and grind in a food processor or blender until fine:
Add a tiny bit of sea salt (to taste) and chopped dates to food processor/blender (Medjool dates work great because they're very moist, but if the dates you're using are too dry, soak ahead of time). You’ll want the mixture to be sticky enough to form a dough. If it’s too dry, add more dates or a tiny bit of water. If it’s too wet, add more nuts.
Remove mixture and place in a bowl. Roll mixture into balls (about the size of ping pongs) or bars (roll "dough" into a big ball and place between two sheets of parchment paper, use your hands or a rolling pin to flatten, cut into bars)
Serve immediately or chill in the fridge/freezer for at least 10 minutes before serving.
6. Kale Chips
If you have a potato chip addict on your hands and you are looking for a healthier, more nutritious alternative, then this is the recipe for you! In less than 20 minutes, you and your kids will have a crispy, crunchy, tasty, salty snack ready to eat.
INGREDIENTS
1 Large bunch of curly kale (organic if possible)
1-1.5 Tbsp Extra Virgin Olive Oil
Paprika (amount is up to you)
Celtic Sea Salt (to taste)
DIRECTIONS
Pre-heat oven to 350 degrees
Rinse kale leaves and dry well. Remove leaves from the stems and tear leaves into chip-sized pieces. (If you have a salad spinner, remove and discard the stems, tear leaves into pieces, and use your salad spinner to wash/dry the kale)
In a large bowl, coat the kale with olive oil and “massage” the kale with your fingers to ensure that all pieces are covered
Place kale onto a cookie sheet (or two…cooks best when the pieces aren’t overlapping)
Sprinkle paprika and sea salt on top
Bake for 10-15 minutes, or until crispy. Take them out of the oven before they turn too brown or burn.
Let the chips cool and store in an airtight container for an easy snack on the go!
VARIATIONS
Add nutritional yeast to the kale in Step 5. This will give it a cheesy flavor and add some texture to the final product. Nutritional yeast is a complete protein and certain brands are fortified with Vitamin B-12, which is a must-have for vegans.
Try these other toppings: lemon juice, cayenne pepper, apple cider vinegar, parmesean cheese, sesame seeds…experiment!
7. Fruit Bowl
This is a refreshing snack to enjoy in the summer months using the fresh, organic fruit from the farmers market.
Combine some or all of the following in a bowl and serve immediately (or chill in the fridge prior to serving):
Blueberries
Raspberries
Strawberries
Blackberries
Peaches
Plums
Nectarines
Pears
Apples
Grapes
8. Turkey Lettuce Pinwheels
Layer one slice organic, hormone-free, antibiotic-free turkey (I like the brand Applegate Farms) on top of 1 romaine lettuce leaf. Roll layers together and secure with 2 toothpicks. Cut in half so you have two pinwheels, each held together by one toothpick. You can also reverse the layers so the turkey is on the outside. Feel free to add other ingredients as well, such as avocado/guacamole, mustard, sprouts, etc. (Note: Be careful with the sharp end of the toothpicks around very young children!)