With kids being home more than ever, parents and kids alike are probably getting tired of the usual store bought treats and snacks between meals which are often loaded in refined sugars anyway.
Here are some quick and healthy treats you can put together as alternatives to the high in sugar treats. You can even turn these into activities with your kids to make add some attachment to the snacks!
1. Celery with Peanut Butter and Raisins
There is a reason why the combination of peanut butter and celery is a classic “Oooo! I want some” kind of snack.
The peanut butter acting as your sidekick in hiding the fact that what your kids are enjoying and begging for seconds of is simply a vegetable.
Cut a stalk of celery into three or four pieces, spread peanut butter inside the celery, and arrange a few raisins on top of the peanut butter.
These three foods combined provide a solid balance of carbs, protein, and fat.
Be sure to buy peanut butter without added sugar or vegetable oils. You can also throw almond butter in the mix to vary up the flavor and texture.
2. Sliced Pears with Ricotta Cheese
Pears are a sweet, snappy, and quick treat, and easy for a little one to eat when they’re cut into slices. Being a great source of fiber is a plus.
Grab your pear slices and spread some ricotta cheese on them to add a “yum” worthy source of protein and calcium to your kid’s treat.
3. Fruit Smoothie
The diet staple fruit smoothie is a good and efficient way to pack a lot of nutrients into a small snack.
You can also add veggies to a smoothie. With the sweetness of the fruit, your kid may not even realize they’re in there.
Avoid fruit juices which can often be high in sugar and use whole, fresh ingredients.
Here is one smoothie recipe to get you started:
Ingredients for 4 servings:
- 2 cups (60 grams) of fresh spinach
- 2 cups (300 grams) of frozen berries
- 1 cup (240 ml) of plain yogurt
- 1 cup (240 ml) of whole milk or almond milk
- 1 tablespoon (20 grams) of honey
Add all ingredients to a blender and blend until smooth.
4. Veggie Pita Pocket
Getting kids to eat their vegetables can be a task, but parents can make it easier by making vegetabes fun and less of a chore.
Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita.
5. Banana oat cookies
Homemade banana cookies are a healthy snack for kids and their taste convinces them they are being treated.
These cookies get their sweetness from mashed bananas rather than refined sugar.
Banana oat cookies
- 3 ripe bananas, mashed
- 1/3 cup (80 ml) of coconut oil
- 2 cups (160 grams) of rolled oats
- 1/2 cup (80–90 grams) of mini chocolate chips or dried fruit
- 1 teaspoon (5 ml) of vanilla
Mix all ingredients in a bowl. Place spoonfuls of the cookie mixture onto a greased cookie sheet and bake for 15–20 minutes at 350°F (175°C).
6. Raisin snack packs
Raisins are dried grapes. They have nearly all of the nutrients found in fresh grapes — but in a smaller package. They contain iron, a nutrient that many children don’t get enough of, and which is needed to transport oxygen throughout your body.
Moreover, raisins pack plant compounds, including oleanolic acid, which may protect your child’s teeth from cavities by preventing bacteria from adhering to them.
7. Turkey and avocado roll-up
A turkey and avocado roll-up a healthy and an easy-to-eat treat. On top of that, it looks awesome.
Turkey is a good source of protein, which is responsible for building and repairing tissues in your body. It’s also very filling, which can help kids feel satisfied between meals.
Avocados are full of heart-healthy fats, along with fiber, folate, pantothenic acid, potassium, several antioxidants, and vitamins C and K. And if being nutrient packed wasn’t enough, it also tastes delicious.
To make a turkey and avocado roll-up, first peel and slice an avocado. Gently toss the slices in lime juice to prevent browning. Wrap one piece of turkey around each avocado slice.
8. Baked sweet potato fries
Sweet potatoes are one of the richest sources of beta-carotene, a nutrient that can be converted into vitamin A which contributes to healthy eyes and skin.
Homemade, baked sweet potato fries are a nutritious alternative to french fries. Again bringing back the theme of letting your kids think they’re getting the treat but are eating healthily.
Sweet potato fries
- 1 fresh sweet potato
- 1 teaspoon (5 ml) of olive oil
- Sea salt
Peel and slice the sweet potato. Toss the potato in olive oil and sprinkle it with sea salt. Bake on a cookie sheet at 425°F (220°C) for 20 minutes.
9. Energy balls
The ultimate in sleight-of-hand kids treats. Energy balls taste like cookie dough but are made with nutritious whole ingredients.
You can make these snacks with either ground flax or whole chia seeds — both source of fiber, protein, and antioxidants.
They’re a healthier alternative to commercial granola bars, which are usually high in sugar and artificial ingredients.
- 1 cup (80 grams) of oats
- 1/3 cup (115 grams) of unfiltered honey
- 1/2 cup (125 grams) of almond butter
- 1/2 cup of ground flax seeds (55 grams) or whole chia seeds (110 grams)
- 1 teaspoon (5 ml) of vanilla
- 1/2 cup (80 grams) of dried fruit
Mix all the ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a treat, replace the dried fruit with chopped dark chocolate chips.
This list of healthy kids snacks was repurposed from yourfirstmudrun.com.
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