- Strawberry smoothie:Add 1 handful of fresh or frozen strawberries, 1 fresh or frozen banana (peeled and broken into
chunks), and 1 cup of low-fat yogurt (any flavour you like) to a blender. Blend until smooth. - PBO smoothie: Add 1 frozen banana (broken into chunks), 1 handful oats (instant or old-fashioned), and 1 heaping Tablespoon of peanut butter to a blender. Sweeten with honey and add enough soy, rice or dairy milk to reach desired thickness. Blend until smooth.
- Peanut Butter Banana Sandwich: Toast 1 slice of whole grain bread. Top it with 2 Tablespoons natural peanut butter, 1 Tablespoon honey and half of a banana thinly sliced.
- Yogurt Parfait: In a tall glass or sundae cup, spoon alternating layers of low-fat yogurt, granola and sliced fruit of your choice.
When you want something salty, try…
- Nachos: Spray a cookie sheet with non-stick cooking spray and preheat the oven to 450 degrees Fahrenheit. Spread out a handful of multi grain pitas broken into chips onto pan. Top with salsa, black beans (canned and rinsed), and a small amount of shredded cheese. Bake for 15 minutes or until cheese on top is melted.
- Nut Butter Dip: Combine 1/4 cup of your favourite nut butter (such as peanut butter, almond butter or cashew butter) with 1/4 cup water. Whip with a fork until smooth. Cut up carrots, celery, cucumbers, apples, bananas or other fresh produce into spears and dip into the nut butter. You might have to melt the nut butter slightly to achieve desired consistency.
- Bean Burritos: Top a whole-wheat tortilla with canned fat-free refried beans, salsa and shredded low-fat cheese. Microwave until warm, and then add chopped lettuce and plain low-fat yogurt for garnish. Roll up and enjoy! If you don’t have refried beans on hand, open a can of black or pinto beans, rinse, drain and then mash with a fork.
- Personal Veggie Pizza: Preheat oven or toaster oven to 450 degrees Fahrenheit. Spread tomato sauce onto a piece of whole wheat or multigrain pita bread. Top with your favourite veggies, such as frozen peas, corn, diced peppers or onions, olives, broccoli or sliced tomatoes. Sprinkle cheese over vegetables and bake for 15 minutes or until cheese is melted. If you don’t have pizza sauce on hand, you can skip the sauce. For added flavour, sprinkle your pizza with garlic powder, dried basil and/or dried oregano.
When you’d rather head to the store, remember…If you don’t have the time to make any of the recipes above but still want to snack healthy, there are some great packaged snacks available. Take a cruise down the natural-food aisle the next time you’re at the supermarket. There are plenty of low-fat, healthy and natural versions of your kids’ favourites. Healthy snacks that don’t need any prep work include:
- Low-fat yogurt
- Trail mix
- Mixed nuts
- Dried fruit
- Protein or energy bars (organic natural ingredients preferred)
- Fresh fruit
- Low-fat string cheese
- Whole grain cereal with low-fat milk
- Whole grain crackers with sliced low-fat cheese
- Cottage cheese
- Baby carrots with hummus
- Air-popped popcorn
- Whole wheat pita with black bean dip
- Celery sticks with peanut butter
- Canned tuna salad kits
It’s good for kids and teens and parents to snack, especially if they’re eating the right foods. Providing their growing bodies with a steady supply of nutrients is the key to staying healthy and energized. So snack on!
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