Many commercially-prepared snacks marketed toward kids contain high amounts of sugar, sodium, artificial ingredients, refined flours, saturated fats and trans fats. Foods such as chips, snack mixes, candy and soda also lack essential nutrients, so your children fill up on the food, but don't get the vitamins, minerals and antioxidants they need for proper growth and performance. Make healthy, homemade snacks that support children's nutritional needs and makes their taste buds happy, too. Tofu bites offer protein, fiber, healthy fats, calcium, folate and iron. Chocolate cherry cookies provide whole grains, less sugar than traditional cookies and antioxidants. Homemade sweet potato chips provide ample vitamin A and healthy fats.
Tofu Bites
Step 1
Drain the tofu and cut it into 1/2-inch cubes. Lay it on several layers of paper towel and cover with several more. Press lightly to remove excess moisture.
Step 2
Heat canola oil in a large frying pan over high heat.
Step 3
Add tofu and saute each side until browned.
Step 4
Remove tofu to a bowl and top with soy sauce, rice wine vinegar and honey. Toss to coat and chill for one hour or longer. Serve with toothpicks for snacking.
Chocolate Cherry Oatmeal Cookies
Step 1
Preheat the oven to 350 degrees Fahrenheit.
Step 2
Combine the flour, whole-wheat flour, oats, baking soda and salt in a bowl.
Step 3
Melt the butter in the microwave in a large bowl and stir in the brown sugar. Add to the flour mixture and beat until smooth. Stir in the cherries, vanilla and egg. Fold in the chopped chocolate.
Step 4
Spray the baking sheet with cooking spray and drop tablespoons of batter onto the sheet, leaving 2 inches between them.
Step 5
Bake for about 10 minutes. Cool for a few minutes before removing from the pan.
Sweet Potato Chips
Step 1
Preheat the oven to 425 F.
Step 2
Peel and cut the sweet potatoes into 1/4-inch slices.
Step 3
Toss with the olive oil, chili powder, salt and cumin.
Step 4
Place in a single layer on a baking sheet coated with cooking spray.
Step 5
Bake for 10 minutes and then flip. Bake another 10 minutes, or until golden. Serve warm.
Tips and Warnings
- Allow your kids to help prepare their snacks -- they may be more willing to eat a snack they helped create.
Things You'll Need
- 1 lb. extra-firm, reduced-fat, water-packed tofu
- Paper towels
- 1 1/2 tsp. canola oil
- Frying pan
- 2 tbsp. low-sodium soy sauce
- 1 tsp. dark sesame oil
- 1 tbsp. rice vinegar
- 1 tbsp. honey
- Toothpicks
- 1/3 cup all-purpose flour
- 1/3 cup whole-wheat flour
- 1 1/2 cups old-fashioned rolled oats
- 1 tsp. baking soda
- 1/2 tsp. salt
- Mixing bowl
- 6 tbsp. unsalted butter
- 3/4 cup packed light brown sugar
- Microwavable bowl
- 1 cup dried, unsweetened cherries
- 1 tsp. vanilla extract
- 1 large egg
- 3 oz. bittersweet chocolate, coarsely chopped
- No-stick cooking spray
- Baking sheet
- 3/4 lb. sweet potatoes
- Vegetable peeler
- 1 tbsp. olive oil
- 1 1/2 tsp. chili powder
- 1/2 tsp. salt
- 1/4 tsp. ground cumin
References
- My Recipes: Oven Roasted Sweet Potato Chips with Ranch Dip
- "Kid's Cookbook" Pillsbury; 2005
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