Healthy Snacks for Kids
For Kids of All Ages
By Thomas Stearns Lee, NMD
Try these ideas, or use them as a starting point for your kids to help invent their own snacks. When they own the ideas, the fun and refreshment factors only increase.
Sticks, wafers, or circles of carrot, celery, cucumber, jicama, squash, and green, red or yellow bell peppers.
“Ants on a log”: Spread any type of nut butter onto celery sticks, and dot with raisins or seeds.
Banana “ice cream”: Peel a number of very ripe bananas, break into one-inch pieces, and freeze in a closed plastic bag until very hard. Just before serving, run them through a juicer or blender with small amount of water or juice. Serve immediately. You can add carob powder or berries to the blender for different flavors, or top the snack with fruit and nuts.
Whole grain crackers with nut butters.
Smoothies: Fruit (banana, orange, strawberries, blueberries) blended in a blender at high speed.
Popcorn, with added yeast and/or butters and preferred culinary spices.
Popsicles made with fresh, unsweetened juice that is frozen in popsicle makers.
Cupcakes made using whole grain flour and stevia or molasses as sweetener, with yogurt or cream cheese as frosting.
Frozen blueberries, strawberries, or banana chunks.
Frozen grapes on a toothpick (“mouse popsicles”).
Fresh fruit juice diluted at least half and half with water, mineral water, or herb tea — lemongrass, hibiscus, or Celestial Seasonings has a great Tropical blend.
Herb tea such as Celestial Seasonings Cinnamon Apple Spice mixed with apple juice and honey.
Sprouted Essene bread and apple slices.
Oatios, almonds, and raisins.
Whole-wheat pretzels.
Summer birthdays: Slice a watermelon; put sliced bananas between layers for filling and add various fruits or berries with toothpicks as decorations.
“Jello” made with 1 Tbsp. agar-agar, 3-1/2 cups fruit juice. Simmer 15 minutes, pour into a mold with fresh fruit berries, and refrigerate.
Rice cakes or rice crackers.
Dried fruit and nuts, pumpkin, or sunflower seeds.
Pitted dates stuffed with nut butter or an almond or filbert.
Special-Occasion “Candy” Recipe
1 cup natural almond butter or peanut butter
1/2 cup carob powder
1/2 cup mashed banana
2 tsp. vanilla
Mix together, shape into balls, and roll in cinnamon or unsweetened coconut. Press a walnut half on top. Store in the refrigerator.