Some dry breakfast cereals can supply fiber, protein, iron, vitamin D and several other essential nutrients with each serving. MyPyramid.gov recommends whole grain cereals as part of a healthy diet. A bowl of low-sugar whole grain cereal makes for a healthy breakfast, but the same cereal can be turned into a tasty and nutritious snack as well.
Cereal Bars
Cereal can be used to create a nutritious snack that is similar to a granola bar. Many brands of granola bars or cereal bars are high in sugar and do not contain much fiber or other nutrients. Making your own cereal bars allows you to include the healthiest ingredients. Start by melting 1/4 cup of creamy peanut butter and 1 tbsp. of canola oil with 1/4 cup of honey, which will reduce how much added sugar your snack contains. Remove from the heat and stir in 1 cup of whole grain cereal, such as O-shaped varieties, and 2 tbsp. of ground flax seed. Press the mixture into the cups of a a muffin tin and allow to cool. Dried fruit or vanilla can enhance the flavor of your cereal bar as well.
Layered Cereal Parfaits
Parfaits often contain ice cream, sugary candy and chocolate syrup, but you can prepare a homemade, and more nutritious, version using dry cereal and yogurt or applesauce. Gather several tall glasses and spoon 2 to 3 tbsp. of yogurt or unsweetened applesauce into the bottom. Use low-sugar varieties of yogurt. Top with a layer of dry whole grain cereal and your favorite fruit. Make two more layers and chill for 2 to 3 hours before serving.
Cereal Coated Peaches
Peaches are a notable source of vitamin C and also contain a good amount of fiber. Fresh peaches are a sweet food to eat as a snack and can be combined with cereal to make them even more satisfying. Wash and slice a fresh peach. Spread each peach slice with creamy peanut or almond butter. Roll in whole grain cereal that has been crushed. Lay the peaches on a plate and chill for about an hour before eating. Other fruits, such as strawberries or bananas, can be used in place of the peaches.
Snack Mix
Dry cereal can have a starring role in a healthy snack mix. Choose a whole grain variety of cereal and add mixed nuts, such as walnuts, almonds or cashews. Add several nutritious add-ins according to your tastes. No sugar added dried fruit will add fiber and vitamin C. Whole wheat pretzels are a good source of fiber, and small ones can be added to your cereal. Sunflower seeds are another protein-packed option. Rye or pita chips are high in fiber and can be added as well. Pass on sugary ingredients, such as candy, to keep your intake of refined sugars low.
References
- MyPyramid.gov: Snack Ideas
- "Smart School Time Recipes"; Alisa Marie Fleming; 2010
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