Kids will be more likely to gobble up a healthy snack they helped create. Cooking can also help kids learn about good nutrition and measuring. Child-friendly healthy snacks include whole grains, fruits, low-fat dairy and vegetables. Help your kids combine these foods into delicious snacks such as a fruit parfait, banana bites with antioxidant-rich dark chocolate, or a bean dip.
Strawberry-Kiwi Parfait
Step 1
Slice the ends off a kiwi with a plastic knife. Slide a spoon carefully between the flesh and the skin to separate the kiwi from its skin. It should pop out easily. Chop the fruit into small cubes.
Step 2
Spoon 1/2 of the yogurt into the tall glass. Top with 1/4 cup of the whole grain cereal and 1/2 of the kiwi cubes.
Step 3
Repeat the layers. Add the rest of the yogurt, cereal and kiwi cubes. Top with the strawberry and enjoy.
Chocolate Banana Bites
Step 1
Line the baking sheet with parchment paper. Peel the banana and slice it into five chunks using the plastic knife.
Step 2
Place a toothpick in each of the banana chunks and place on the baking sheet. Put the sheet in the freezer for about 20 minutes.
Step 3
Pour the chocolate chips into a bowl and microwave for about 1 minute. Stir the chips and microwave another 15 seconds if not fully melted.
Step 4
Take the bananas out of the freezer and dip into the bowl of chocolate. Return to the baking sheet and sprinkle with the colored sprinkles. Return them to the freezer for about one hour, or until the chocolate is hard. Eat cold, like an icy pop.
Bean Dip
Step 1
Place the refried beans into a microwave safe bowl. Stir in the cumin. Top with the cheese.
Step 2
Cover the bowl with plastic wrap and microwave for 60 to 90 seconds, or until the cheese is melted.
Step 3
Remove the plastic wrap and serve with the baby carrots and baked tortilla chips for dipping.
Tips and Warnings
- Consider subbing in other fruit for the parfait or banana bites. Blueberries or pitted cherries work well in the parfait. Strawberries are an option for covering with chocolate.
- Safety comes first when kids are in the kitchen. Always supervise their activity and help them with hot items -- the chocolate and bean dip can easily become hot enough to cause burns. While plastic knives are dull, make sure your child respects the tool and uses it only in the kitchen.
Things You'll Need
- 1/2 cup whole grain cereal
- 1 small kiwi
- 6 oz. low-fat strawberry yogurt
- One strawberry
- Tall glass
- Medium banana
- 1 tsp. colored candy sprinkles
- 1/3 cup dark chocolate chips
- Parchment paper
- Large Plate
- 5 toothpicks
- 14 oz. can fat-free refried beans
- 1 tsp. cumin
- 1/4 cup low-fat cheddar cheese
- Microwave safe bowl
- Baby carrots
- Baked tortilla chips
References
- Gaiam Life: 10 Ways to Get Kids to Eat Healthier
- "Kid's Cookbook" Pillsbury; 2005
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