Delicious and nutritious — 20 snacks to make for your kids
Right around March every year, the long winter months don’t seem to weigh down on us so hard and the sweet summer days with fresh food markets seem within reach.
I caught myself dreaming of summer the other day and all the easy fresh fruit snacks that brings along. We might not quite be at the warm days of spring and summer yet, but that doesn’t mean our creativity with kids’ snacks has to wait. I gathered 20 of my kids’ favorite snacks that use fresh fruit and veggies that you can find year round. Hope you enjoy the list and find some fresh healthy ideas!
1. Fresh Fruit Pops
Place sliced fruit into frozen pop molds, fill the mold with 100 percent fruit juice, put in a stick, freeze and enjoy.
2. Dipped Bananas
Cut a banana in half, dip in yogurt, roll in coconut, freeze and enjoy.
3. Dipped Bananas II
Dip a half of a banana in Nutella, roll in coconut and freeze.
4. Dipped Bananas III
Serve half a banana along with a half cup of chocolate pudding for dipping.
5. Frozen Grapes with Cheese Cubes
Freezing grapes is a delicious and refreshing snack, especially as the temperatures rise. Plus, it’s an easy way to stockpile on grapes when they’re on sale!
6. Ants on a Log
Wash and slice celery. Fill the center of the celery with peanut butter, then stick raisins into the peanut butter. For the younger kids, I fill the celery with peanut butter and raisins and then slice into bite size pieces. This helps the preschoolers with the “stringiness” of celery.
7. Apple ‘Cookies’
My kids’ favorite! Thinly slice two to four rings of apple (cored). Spread one apple ring thinly with peanut butter and top with several dark chocolate chips. Top with a second apple ring to finish your apple “cookie.”
8. Cheese and Bean Quesadilla
This is a great boost of fiber! Heat a nonstick skillet on medium and spray with cooking spray. On a small whole grain tortilla, spread 3-4 tablespoons of shredded cheese and 3 tablespoons black beans on half the tortilla. Fold the tortilla in half and place on skillet. Heat the tortilla on each side for 1-2 minutes or until cheese has melted. Slice and serve with a side of salsa or a slice on avocado.
9. Frozen Yogurt Pops
This is similar to the fresh fruit frozen pops but with a creamier twist. Mix 2 cups of vanilla yogurt with 1 cup of assorted berries. Pour evenly into six small paper cups and cover with aluminum foil. Next, break three pretzel rods in half, make a small slit in each aluminum foil top, and insert a pretzel rod. Place in freezer until firm.
10. Sweet Potato Chips
This is a favorite in my house found courtesy of Parents.com! Heat oven to 400 degrees and coat a baking sheet with vegetable cooking spray. Next, wash and thinly slice two sweet potatoes. In a large bowl, rub 2 tablespoons of vegetable oil into sliced potatoes, then sprinkle with 1 teaspoon sugar and ½ teaspoon cinnamon. Spread slices in a single layer on baking sheet, bake for 20 minutes, flip, and bake for an additional 5 minutes or until crisp.
11. Smoothies of all sort
Refer back to our August article, “Blending up the Nutrients in Easy Smoothies” for some delicious recipes ideas. (Go online at dailyherald.com to find the link.)
12. Homemade Trail Mix
Mix a combination of fresh popped popcorn, dried banana chips, raisins, nuts and pretzels. If your kids need a little extra sweetness, toss in a few dark chocolate chips for an extra treat.
13. Fresh Veggies with Dip
Simplicity is sometimes the best. Slice your child’s favorite veggies and serve with their favorite dip; ranch dressing and hummus are the favorites in our house!
14. Mini Pizzas
Toast whole wheat English muffins and spread a thin layer of pizza sauce across each half. Let your child sprinkle cheese and their favorite toppings on top. Place under the broiler till the cheese melts and serve.
15. Graham Cracker Stacks
Spread cream cheese thinly over cinnamon graham crackers and top with halved grapes. Delicious snack or dessert.
16. Fruit Parfait
Top 6 ounces of vanilla yogurt with a handful of fresh fruit and 2-3 tablespoons of granola cereal.
17. English Muffin Stacks
Toasted whole wheat English muffin topped with a dollop of strawberry cream cheese and a banana slice.
18. Cheesy Egg Pockets
Scramble one egg with 1 tablespoon shredded cheese. Spoon into half of a whole wheat pita. For an extra boost, slip in a few thinly sliced cucumbers or diced tomatoes.
19. Cottage cheese with fresh fruit
A classic that keeps standing strong. Start with ½ cup cottage cheese and add sliced peaches, pears or other favorite fruit.
20. Quick Nachos
Place four to six whole grain crackers (such as Triscuits) on a microwaveable plate. Sprinkle 2-3 tablespoons shredded cheese over the crackers and top with diced tomatoes and black beans. Microwave or broil until cheese is melted. Serve with a dollop of sour cream.
Contact me: If you have any feedback, comments or questions on this topic or any others, I would love to hear from you! You can send me an email at christina@nourishedliving.com with your thoughts.
ŸChristina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com. She lives with her husband and two young sons in the Northwest suburbs.