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Snack Ideas for Kids

Mar 30, 2020

Snack time!! Now that kids are home 24/7, it might seem as if feeding them is never-ending. Meal-snack-meal-snack-snack-meal-snack-bed and repeat...

Keep snacks simple, and just think of offering 2 food groups. Here are a few simple ideas:

Balanced Snack Ideas

1) Peanut butter on crackers

2) Boiled egg and fruit

3) Berries and yogurt

4) Fruit smoothie

5) Veggies and hummus dip

6) Energy balls with nuts and fruit (see recipe below)

Below I'll share 5 of my favourite snack recipes. Of course, I'll encourage you to get your kids to help - if you have the patience at the moment. Mom's mental sanity always comes first!

Prune Energy Balls

These prune energy balls taste like chocolate and are an easy, balanced snack. Give them a try!

3/4 cup (75mL) almonds or walnuts or a mix of them

1 cup (250mL) prunes (dates could work too)

1/4 cup (50mL) chia seeds

2 Tbsp (30mL) cocoa powder

2 Tbsp (30mL) smooth nut butter

coconut oil, to blend

1/3 cup (75ml) shredded coconut

1) Place nuts in a bowl of a food processor with a knife blade and blitz for 10 seconds.

2) Add prunes, chia, cocoa and nut butter and blend until smooth.

3) Add a small amount of coconut oil, a few drops at a time, until the mixture is sticky, and holds its shape when you roll a small amount between your fingers.

4) Take a tablespoon (15mL) of the mixture and roll into a ball. Continue creating balls until the mixture is all gone.

5) Place the coconut onto a small plate and roll balls into the coconut, to coat.

6) Place balls in an air-tight container in the fridge. They will keep for up to a week.

Cosmic Cookies

Originally inspired by Planet Organic, I've modified this recipe and they are my favourite cookies! 

2 1∕4 cups quick oats

2 cups whole wheat flour

1 cup sunflower seeds

3∕4 cup chopped walnuts

1∕2 cup shredded coconut, unsweetened

1∕4 cup ground flax seed

1 cup sugar

1 tablespoon cinnamon

2 1∕4 teaspoons sea salt

1 3∕4 cups dark chocolate chips 

1 1∕4 cups raisins

1∕4 cup water

1∕4 cup blackstrap molasses

3∕4 cup canola oil

1 cup milk

  1. Preheat oven to 350°F.
  2. Line two baking trays with parchment paper or silipads.
  3. Combine dry ingredients: from oats to raisins.
  4. Combine wet ingredients: from water to milk.
  5. Stir dry and wet together until just combined.
  6. Portion cookie dough into the desired size and gently flatten.
  7. Bake for 24 minutes (will depend on size of cookie) or until lightly browned.

Chocolate Chip Cookies with Chickpeas

As a dietitian, you're likely not surprised that I like adding beans into my baking :) My friends make fun of me, but it adds extra fibre, protein and moisture and I swear you can't taste them! 

1 can (15 oz) chickpeas (or 1.5 cups cooked chickpeas)
¾ C. brown sugar
¾ C. butter or coconut oil
1 egg
1 tbsp. vanilla extract
2 C. semi-sweet chocolate chips
2 C. whole wheat flour or all-purpose flour (I often do a mix)
½ C. oats
1 tsp. baking soda
¼ tsp. salt
¾ C. nuts (optional)
¾ C. raisins (optional)

1. Pre-heat oven to 350 degrees. Prepare baking sheets with non-stick cooking spray or
parchment paper.
2. In a stand mixer, beat sugar and butter or coconut oil until smooth.
3. Beat in egg whites (or 1 egg), vanilla and chickpeas. Mix to your liking for the chickpea
4. In a separate bowl, mix together: flour, oats, baking soda and salt.
5. Add the dry ingredients to the butter mixture and mix on low speed until a thick dough forms.
6. Add the chocolate chips, and other optional ingredients.
7. Drop the dough by rounded tablespoons onto baking sheets leaving some space between each
8. Using a fork, or the palm of your hand, gently flatten the tops of each dough ball.
9. Bake for 11-13 minutes, or until golden brown. 
10. Transfer to wire rack and cool

Chia Chocolate Chip Banana Muffins

This Chocolate Chip Chia Banana muffin is one of my favourite muffin recipes. I keep a stock in the freezer for easy snacks for my kids and to throw into school lunches (oh how I miss school right now!)

1 cup all-purpose flour

1 cup whole wheat flour

1 tsp baking soda

1 tsp salt

1.5 cups semi-sweet chocolate chips

1/4 cup butter or margarine

3/4 cup granulated sugar

2 eggs

1 tsp vanilla extract

1 cup (2-3 bananas) ripe mashed bananas

6 Tbsp ground chia seeds or ground flax

1 cup water

1) Preheat oven to 350 degrees F and prepare two small 12 cup muffin trays.

2) In a small bowl, mix together the chia seeds and water, to let the chia soak. If you're using flax, you can skip this step.

3) In a large bowl, mix together the two flours, salt and baking soda. Stir in chocolate chips.

4) Cream together butter and sugar with an electric mixer in a separate bowl.

5) Beat in eggs one at a time.

6) Add mashed bananas and vanilla to the moist mixture.

6) Add the chia (or flax) to the mixture and blend with a mixer.

8) Add the moist mixture to the dry mixture all at once. Stir until batter is moist but still lumpy.

9) Fill the muffin cups 3/4 full of batter.

10) Bake for 25 minutes.

his is one of my favourite muffin recipes, from my Great Aunt Joan. I often encourage clients to bake healthy muffins and cookies to have on hand for snacks. This recipe is high in fibre and contains no white flour!

Apricot Oatmeal Bran Muffins

This recipe comes from my Great Aunt Joan. I often encourage clients to bake healthy muffins and cookies to have on hand for snacks. This recipe is high in fibre and contains no white flour.

preheat oven to 375 degrees F

1/2 cup wheat bran
1/2 cup boiling water
1.5 cups whole wheat flour
1 cup quick-cooking rolled oats
1/3 cup wheat germ
1 tsp baking soda
1/4 tsp salt
1/2 cup brown sugar
1 egg
1 cup buttermilk
1/3 cup canola oil
1 cup chopped dried apricots

1) In a small bowl, stir together wheat bran and boiling water; set aside.
2) In a large bowl combine flour, oats, wheat germ, baking soda and salt.
3) In a med bowl, whisk together brown sugar, egg, buttermilk and oil until blended. Pour over flour mixture, along with bran mixture, and stir until just combined. Fold in apricots.
4) Divide batter evenly among prepared muffin cups. Bake in the oven preheated to 375 oven for 16-18 mins or until done.


 Jennifer House is a Registered Dietitian, author & mom of 3. From Baby-led weaning to picky eating and meal planning, she helps you to make feeding your family easier


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