There’s more to healthy snacking than rice cakes and celery sticks. We've compiled a list of some healthy indulgences that are quick and easy to make. Parents can whip up these easy-to-prepare snacks for kids, or teach them how to make the recipes themselves. They are full of nutrition and flavor, so everyone will be happy between school and dinner.
When you want something sweet, try…
Strawberry smoothie: Add 1 handful of fresh or frozen strawberries, 1 fresh or frozen banana (peeled and broken into chunks), and 1 cup of low-fat yogurt (any flavor you like) to a blender. Blend until smooth. TIP: The texture of this smoothie is enhanced if at least one of the fruit ingredients is frozen.
PBO smoothie: Add 1 frozen banana (broken into chunks), 1 handful oats (instant or old-fashioned), and 1 heaping Tablespoon of peanut butter to a blender. Sweeten with honey and add enough soy, rice, or dairy milk to reach the desired thickness. Blend until smooth. TIP: Frozen bananas are the key ingredient for a milkshake-like consistency.
Peanut Butter Banana Sandwich: Toast 1 slice of whole-grain bread. Top it with 2 Tablespoons natural peanut butter, 1 Tablespoon honey, and half of a banana thinly sliced. TIP: For a heartier dish, add another slice of bread and cook this sandwich on a warm skillet like you would make grilled cheese.
Yogurt Parfait: In a tall glass or sundae cup, spoon alternating layers of low-fat yogurt, granola, and sliced fruit of your choice. TIP: Try fresh or canned fruit such as berries, peaches, and bananas.
When you want something salty, try…
Nachos: Spray a cookie sheet with non-stick cooking spray and preheat the oven to 450 degrees Fahrenheit. Spread out a handful of low-fat or baked tortilla chips onto a pan. Top with salsa, black beans (canned and rinsed), and a small amount of shredded cheese. Bake for 15 minutes or until the cheese on top is melted. TIP: You can also heat nachos on high in the microwave for about a minute.
Nut Butter Dip: Combine 1/4 cup of your favorite nut butter (such as peanut butter, almond butter, or cashew butter) with 1/4 cup water. Whip with a fork until smooth. Cut up carrots, celery, cucumbers, apples, bananas, or other fresh products into spears and dip them into the nut butter. TIP: You might have to melt the nut butter slightly to achieve the desired consistency.
Bean Burritos: Top a whole wheat tortilla with canned fat-free refried beans, salsa, and shredded low-fat cheese. Microwave until warm, then add chopped lettuce and plain low-fat yogurt for garnish. Roll up and enjoy! TIP: If you don't have refried beans on hand, open a can of black or pinto beans, rinse, drain, and then mash with a fork.
Personal Veggie Pizza: Preheat oven or toaster oven to 450 degrees Fahrenheit. Spread tomato sauce onto a piece of whole wheat pita bread. Top with your favorite veggies, such as frozen peas, corn, diced peppers or onions, olives, broccoli, or sliced tomatoes. Sprinkle cheese over vegetables and bake for 15 minutes or until cheese is melted. TIP: If you don't have pizza sauce on hand, you can skip the sauce. For added flavor, sprinkle your pizza with garlic powder, dried basil, and/or dried oregano.
When you'd rather head to the store, remember…
If you don’t have the time to make any of the recipes above but still want to snack healthily, there are some great packaged snacks available. Take a cruise down the natural-food aisle the next time you’re at the supermarket. There are plenty of low-fat, healthy, and natural versions of your kids' favorites. Healthy snacks that don't need any prep work include:
Low-fat yogurt
Trail mix
Mixed nuts
Dried fruit
Fruit leather
Granola bars
Protein or energy bars
Fresh fruit
Low-fat string cheese
Whole-grain cereal with low-fat milk
Whole-grain crackers with sliced low-fat cheese
Cottage cheese
Baby carrots with hummus
Air-popped popcorn
Whole wheat pita with black bean dip
Celery sticks with peanut butter
Canned tuna salad kits
It's good for kids and teens to snack, especially if they’re eating the right foods. Providing their growing bodies with a steady supply of nutrients is the key to staying healthy and energized.
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