10 Super-Healthy Snacks Ideal for Kids
Compiled by Linda Engelbrecht, Holistic Nutrition Consultant
We have put together 10 recipes for you to enjoy the season with fresh vegetables and fruit available around us that your children are sure to enjoy!
Roasted Red Pepper Hummus
2 large roasted red bell peppers
2 heads of roasted garlic
1 (15 oz) can chickpeas, drained
2 tablespoon fresh lemon juice
3 tablespoon tahini paste
2 tablespoon extra-virgin olive oil
1 teaspoon sea salt
Coarsely chop the peppers and add to a food processor. Add the garlic puree and process until smooth. Add the chickpeas, lemon juice, tahini paste, olive oil and salt. Process until smooth.
Sunflower Sesame Crackers
1 cup raw, shelled sunflower seeds
½ cup sesame seeds
½ tsp sea salt
¼ cup water •
Preheat oven to 325° F • In a food processor, grind the sunflower seeds to a fine meal • Add the sesame seeds and salt, and pulse just long enough to combine. (you want the sesame seeds to stay whole). Add water and pulse to make a dough. • Cover your cookie sheet with a piece of baking parchment. Turn the dough out onto the parchment. Use a second sheet of parchment for the top of dough. • Through the top sheet of parchment, use your hands to press the dough into as thin and even a sheet as you can. The thinner, the better, so long as you don’t get holes in the dough. Peel off the top layer of parchment and use a thin, sharp, straight-bladed knife or a pizza cutter to score the dough into squares or diamond shapes. • Bake for about 30 minutes or until they are a light golden color. Peel off the parchment, break along the scored lines, and let the crackers cool. Store them in a container with a tight lid.
3 cans organic chickpeas
3 tablespoons coconut oil, melted (olive oil will work, too)
1 1/2 teaspoon sea salt •
Preheat oven to 200°F. • Drain and rinse chickpeas and dry thoroughly on paper towel. • Bake the chickpeas for about 10-15 minutes or until they are dry. • Take the “dry” chickpeas and add to bowl of melted coconut oil, add salt. Stir until all chickpeas are coated. • Lay them out on the baking sheet and bake another 30-40 minutes or until crunchy. • Cool completely and store in an airtight container.
Sesame Pecan Granola – can be eaten as a cereal or as a dry snack
3-1/2 Cups rolled oats (not quick oats)
1 cup pecans
½ cup sesame seeds (hulled)
1/3 cup coconut oil
1/4 cup maple syrup Generous pinch of sea salt
1 cup dried fruit (unsweetened) (optional)
• Preheat 250 degree oven • Mix everything (but the dried fruit) in a large bowl. • Spread granola on a cookie sheet • Bake for about 30 minutes, stirring every 10 minutes • Remove from oven as soon as it begins to brown. It will still seem gooey but will get crispier as it cools. • When cool, stir in the dried fruit and store in a glass jar. • Keeps for up to 3 weeks
Frozen Chocolate Bananas
1 bar (3.5 oz) 90% Cocoa Bar (like the Lindt brand)
½ cup pecans, coarsely chopped
• Peel and cut bananas to about ¼” slices. Place on cookie sheet. • In a pan, melt chocolate slowly over low heat. • Drizzle melted chocolate over banana slices. • Sprinkle pecans over chocolate. • Place cookie sheet in freezer until frozen. Once frozen, break apart banana slices and transfer to baggie. Keep frozen. Can set out 10 minutes before serving. Do not thaw completely.
Sweet Potato Chips
1 Sweet potato
Coconut or olive oil Sea salt
• With the peal on, use a vegetable peeler to thinly slice sweet potato • Place in a bowl and sprinkle with either coconut oil or olive oil • In a single layer, spread sliced potatoes on a lightly oiled cookie sheet. • Sprinkle with sea salt to taste • Bake in 350 degree oven for 5-8 minutes until crispy. Watch closely!
Apple Slices with Nut Butter
1 apple Natural nut butter (such as almond, cashew, etc)
• With peel on, slice and de-core the apple • On each slice, add a dollop of nut butter Options: • Add pecans, almond slivers or carob chips • Use organic celery in place of the apple • Use several different nut butters and turn the snack into a taste game. How many different nut butters can you taste?
1 cup cashews
1 cup almonds
½ cup pumpkin seed
½ cup dried cherry
½ cup dark chocolate or carob chips
Options: Add or substitute with: coconut chips, pecans, goji berries, dried blueberries
Homemade Goldfish Crackers – Serves: 60 goldfish crackers
1¼ cup blanched almond flour (not almond meal)
⅛ teaspoon Celtic sea salt
⅛ teaspoon baking soda
1 cup freshly grated cheddar cheese
1 tablespoon olive oil
1 large egg
• In a food processor, combine almond flour, salt, baking soda, and cheese • Pulse in oil and eggs until well combined • Divide dough into 2 pieces • Place 1 piece of dough between 2 sheets of parchment paper and roll to ¼ thick • Remove top layer of parchment paper • Use a goldfish cookie cutter to cut out little fish • Transfer goldfish to a parchment lined baking sheet • Roll leftover dough and place in refrigerator; repeat process with second piece of dough • Bake at 350° for 13-15 minutes As you might imagine, cutting out dozens of tiny goldfish crackers can take a bit of time. If you want to save time and would enjoy a cracker that is more like a gluten-free Cheez-It, simply cut the dough into squares after you roll it out on the parchment paper, and then transfer the parchment paper (dough and all) to the baking sheet. Be sure to use organic dairy when you make this recipe.
Red Velvet (Beet) Muffins With Cashew Cream Frosting – Serves 12
1/3 cup raw cacao powder
1/2 cup coconut flour
2 teaspoons baking powder
2 teaspoons vanilla extract
pinch of sea salt
8 eggs, whisked
¼ cup maple syrup + ¼ cup maple syrup for frosting
½ cup coconut oil, melted
2 cups raw grated beets (without peel)
1-1/2 cups shredded coconut (preferably unsweetened)
1 cup cashews, soaked overnight and drained
1-1/2 teaspoon vanilla extract
Pinch of sea salt
Preparation 1. Preheat oven to 325°F. Stir all dry ingredients in a bowl until combined 2. In a separate bowl, whisk together the wet ingredients. Add in the dry ingredients and fold the grated beets. 3. Pour mixture into muffin cups and bake for 30-35 minutes or until a skewer comes out clean when inserted. Remove muffins and set aside to cool completely. If you prefer cake to muffins, bake for 40-45 minutes. 4. Add coconut and drained cashews to a blender and puree until smooth and thick. Slowly add maple syrup. Add vanilla and pinch of salt. Combine until smooth, fluffy with no trace of grainy texture from the cashews.
Raw Raspberry Cheesecake Bars – serves 15-20
1-1/2 cups walnuts
1 cup pitted dates
¼ tsp. sea salt, divided in half
1 cup raspberries
1 cup cashews, soaked in water for at least two hours and drained
½ cup melted coconut oil
1/3 cup maple syrup
• To make the bottom layer, place the walnuts, dates and 1/8 teaspoon sea salt in a food processor and pulse to break the ingredients down. Pulse till crumbly. When done, mixture should stick together when squeezed. • Press the bottom layer into a small casserole dish or baking pan that has been lightly greased with olive or coconut oil (I used 11” x 7.5” pan). Set aside while you make the top layer or chill overnight. • To make the top layer, blend the cashews, raspberries, oil, remaining 1/8 teaspoon sea salt and syrup in a high speed blender or food processor until the ingredients are as smooth as possible. Pour the top layer over the bottom layer. Use a spatula or knife to smooth the top layer evenly. • Transfer the dish to your fridge and chill for at least three hours. Cut into bar shapes and serve cold.