If you're prone to discouraging snacks because you think they ruin your children's appetite for healthy meals, make them healthy homemade snacks that help fulfill their nutritional needs. Healthy snacks support kids' energy needs and discourage overeating at any one sitting. Skip the chips, sugared cereal and cookie aisle and make snacks that you can feel good about.
Energy Bites
When preparing a snack for sports practice, skip the processed cereal bars and mini-cookie packets. Make homemade energy bites by mashing together a small banana, 1/2 cup peanut butter and 1/2 cup toasted wheat germ. Form into tablespoon-sized balls and roll in chopped peanuts or almonds, mini dark chocolate chips or shredded coconut. This recipe makes about 14 balls, each providing protein and healthy unsaturated fats from the peanut butter and potassium from the banana. The wheat germ provides fiber and folate for healthy red blood cells. Dark chocolate chips provide antioxidants, which help fight disease-causing free radicals. If peanut allergies are a concern, use sunflower seed butter as an alternative.
Chips and Dip
Have your child help make homemade chips and dip for a healthy, protein-rich snack. Using kitchen scissors or a knife, cut whole wheat tortillas into triangles and spread onto a baking sheet. Have your child spray them lightly with olive oil cooking spray and sprinkle with a little salt. Bake at 375 degrees Fahrenheit for about 5 minutes, or until crisp. Meanwhile, combine a drained and rinsed can of black beans in the bowl of a food processor with 1/2 cup mild salsa, 4 teaspoons fresh lime juice and 1 small clove of garlic. Have your child press the button and blend until smooth. Serve with the homemade chips and cut-up vegetables, such as carrot sticks, red pepper strips and cucumber rounds.
Granola
Many commercial varieties of granola contain high fructose corn syrup, which can contribute to overweight and obesity. Make your own for your kids to enjoy dry or mixed into yogurt between meals. Stir together 4 cups of old-fashioned rolled oats, 1 cup wheat germ, 1 cup slivered almonds, 1 teaspoon cinnamon, 1/4 teaspoon salt, 1/3 cup canola oil, 1/3 cup water and 1/3 cup honey or agave nectar. Spread evenly onto a cookie sheet and bake at 300 degrees Fahrenheit for 40 minutes. Break up the pieces about 20 minutes into the cooking process. Remove from the oven and cool slightly. Stir in any dried fruit you choose, such as raisins, chopped dried apricots or dates, unsweetened dried cherries or figs. Store the 7 cups of granola in an airtight container.
Hard-Boiled Eggs
A plain, hard-boiled egg provides 6 g of protein, plus vitamins, minerals and the antioxidant lutein to support vision health. Make hard-boiled eggs into a fun snack by slicing them and placing them on top of round, whole-grain crackers. Allow your child to use toppings, such as chives, alfalfa sprouts, sunflower seeds, black olives, shredded carrots, fresh dill and diced red pepper, to create faces and designs on their snack.
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