Healthy Snacks
Looking for delicious meals and snacks that your kids will gobble up? You've come to the right place! Here, we have a treasure trove of healthy recipes that are fun to make and even more fun to eat. We know getting little ones to eat their veggies can be a challenge, but these recipes are packed with sneaky goodness – all disguised as yummy dishes that will have them asking for seconds. So, get ready to explore a world of healthy flavors and create tasty memories in the kitchen with your little chefs!
Healthy Snacks with Children's Hospital Pediatric Registered Dietitians
Fall Greek Yogurt Snack
It’s almost fall y’all ✨🍂 make this quick snack with items you probably already have in your kitchen 🍴
WATCH THE VIDEO
Shopping list:
- 1 single serve Greek yogurt
- 1 tablespoon almond butter
- 1 tablespoon apple pie spice
Serve with pretzels, graham crackers, apples and bananas
Oatmeal Energy Bites
Try this easy snack recipe packed with fiber and protein for your little ones! Kelly, a Registered Dietitian at Children’s Hospital, shares one of her favorite snacks for the fall 🍂
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Recipe:
- 1 cup dry oats
- 1/4 cup nut butter of choice
- 1/4 cup honey
- 2 tablespoons chia seeds soaked in water
- Dash of vanilla extract
- Optional - 1/2 cup of chocolate chips
Nutrition:
- Makes roughly 24 servings
- 128 calories
- 4g fat
- 20g carb
- 3g fiber
- 4g protein
After School Snack Before Practice
Need an after-school snack idea for your child? Make this easy, low-stress snack for your child after school, before sports practice, or on vacation! Shelly, one of our Clinical Dietitians, has the perfect hack for quick, satisfying snacks with all five food groups: fruit, veggies, grains, protein and dairy. Adding fats and oils can ensure your child feels full!
“I have a Dietitian confession to make. Keeping healthy, well-balanced snacks seemed intimidating to even me! I see trendy ideas on social media, and they look cute... but so time consuming!
Instead, let’s simplify and remember that a snack is supposed to accomplish 2 things: fill them up, and offer healthy choices so they have the energy to learn and play.” said Shelly.
WATCH THE VIDEO
Shopping list:
- Fruit: sliced apples
(tip: slice the night before - place in a ziploc bag with a squirt of lemon juice and shake - this keeps them looking fresh)
- Veggie: cucumbers
- Grain: crackers
- Protein: deli ham
- Dairy: cheese
- Fats/Oils: guacamole
Back to School Packed Lunch Ideas #1
Need a packed lunch idea for your child? Make this easy, low-stress idea! Shelly, one of our Clinical Dietitians, has the perfect hack for quick, satisfying lunches with all five food groups: fruit, veggies, grains, protein and dairy. Adding fats and oils can ensure your child feels full!
“I have a Dietitian confession to make. Packing lunches seemed intimidating to even me! I see trendy lunch box ideas on social media, and they look cute... but so time consuming!
Instead, let’s simplify and remember that packing a lunch is supposed to accomplish 2 things: fill them up, and offer healthy choices so they have the energy to learn and play.” said Shelly.
WATCH THE VIDEO
Shopping list:
- Fruit: canned peaches or oranges
- Veggie: bell peppers
- Grain: whole grain bread
- Protein: sunflower seed, almond or peanut butter
- Dairy: milk (they can get this from school so it is fresh and cold)
- Fats/Oils: hummus
Back to School Packed Lunch Ideas #2
Make this easy, low-stress lunch idea for your children! Shelly, one of our Clinical Dietitians, has the perfect hack for satisfying lunches with all five food groups: fruit, veggies, grains, protein and dairy. Adding fats and oils can ensure your child feels full!
“I have a Dietitian confession to make. Packing school lunches seemed intimidating to even me! I see trendy lunch box ideas on social media, and they look cute... but so time consuming!
Instead, let’s simplify and remember that packing a lunch is supposed to accomplish 2 things: fill them up, and offer healthy choices so they have the energy to learn and play.” said Shelly.
WATCH THE VIDEO
Shopping list:
- Fruit: an orange
- Veggie: carrots, lettuce
- Grain: a wrap
- Protein: grilled chicken
- Dairy: a yogurt
- Fats/Oils: low-fat ranch or caesar dressing
Chocolate Veggie Smoothie (June 24, 2024)
The summer heat is in full swing! Make this easy chocolate veggie smoothie recipe to make sure your kids get their much-needed vegetables, but in a discrete and tasty way! Enjoy right away or freeze in an ice cube tray for later. This recipe is the perfect make ahead smoothie for parents and children on the go.
Chocolate Veggie Smoothie
Making ahead? Place 1-2 smoothie cubes to a cup and hit the road! With time, the cubes will thaw out to the prime smoothie consistency.
Ingredients:
- 1 cup 2% milk
- 1 zucchini, chopped
- 1 frozen banana, peeled
- 3 dates, chopped and pitted
- 2 tbsp almond or cashew butter
- 2 tbsp cocoa powder
- 2 tbsp chia seeds
Recipe:
- Add all ingredients to a blender
- Blend to desired consistency
- Enjoy now or freeze in a large ice cube tray
- For make ahead cubes, place in the freezer for at least 4 hours
Nutrition Facts:
- Calories 315kcal
- Carbohydrates 33g
- Protein 12.5g
- Fat 14g
- Sodium 82mg
- Sugar 23g
Healthy Food Info
- Zucchini – Zucchini, a summer squash, is rich in antioxidants, vitamin K, and magnesium. These nutrients strengthen bones and support brain function!
- Milk – Milk is an excellent source of protein, calcium, and vitamin D. Vitamin D supports bone strength, has anti-inflammatory properties, reduces the risk of illness, and boosts brain function. Calcium is essential for strong bones and teeth.
- Dates – Dates are a fantastic source of fiber! This recipe uses 3 pitted dates, providing about 2 grams of fiber—a great boost for your diet. Fiber promotes healthy digestion, helps maintain regular bowel movements, and prevents constipation. It also supports the growth of beneficial gut bacteria, enhancing overall gut health.
- Chia seeds – Chia seeds are rich in fiber and omega-3 fatty acids, making them a nutritious addition to any diet. They also provide a good source of protein, essential minerals like calcium, potassium, and magnesium, as well as antioxidants. The omega-3 fatty acids in chia seeds support heart health, reduce inflammation, and enhance brain function.
Pasta Salad / Fudgesicles (May 23, 2024)
It's summertime! That means we need easy, healthy recipes for busy families with little prep. Check out our veggie packed pasta salad and delicious homemade fudgesicles. Recipes below:
Pasta Salad
Roughly 4-6 servings
Ingredients:
- 1 box of pasta
- 2 bell peppers
- 1 onion
- 1 head of broccoli
- 2-3 small cucumbers
- 1 small carton of cherry tomatoes
- 1 package of small mozzarella balls
- 1 package of pepperoni
- Olive oil
- Red wine vinegar or balsamic vinegar
- Italian seasoning
- Salt
- Pepper
Recipe:
- Cook pasta al dente, as directed on the box
- Leave drained pasta in a large bowl
- Cut up bell peppers, onions, cucumbers, cherry tomatoes and broccoli
- Chop pepperoni into small pieces
- Mix all vegetables, mozzarella balls and pepperoni into the pasta
- In a small jar, mix equal parts olive oil and vinegar
- In the same small jar, add salt, pepper and Italian seasoning to taste
- Place the lid on the small jar and shake the dressing until combined
- Pour dressing over the large bowl of pasta salad
- Mix the dressing into the pasta salad
Fudgesicles
Recipe for 6 bars
Ingredients
- 1 (12-ounce) can of fat-free, evaporated milk
- 1/3 cup cocoa powder
- 1/3 cup nonfat milk (refrigerated)
- 1/3 cup honey
Recipe
- Wisk together ingredients in a bowl
- Pour in popsicle molds
- Place the popsicle lids on the molds
- Freeze overnight, or until frozen
Uncrustables / Low-Fat Snacks / Yogurt Bark / Veggie Pizza / Protein Waffles (March 26, 2024)
Homemade uncrustables
Ingredients
-
- Whole wheat bread, peanut butter, & jam. Optional bonus – chia seeds
- Whole wheat bread, sunflower butter, jam
Recipe
-
- Grab two slices of whole wheat bread
- Roll them out with a dough roller
- Use a cup or cookie cutter to cut the bread into spheres
- Spread peanut butter or seed butter on one piece of bread
- Spread low sugar jam on the other piece of bread
- Join the two slices together
- Use the back of a fork and press down the outer edges to seal
- Pop these in the freezer
- Throw these in a baggie in a lunchbox to thaw out by lunch time or snack time
Individualized low fat popcorn, low fat string cheese, fruit (cuties, apples, bananas)
- Recommend popcorn brands: Lesser Evil Himalayan pink salt, Skinny Pop, Boom Chicka Pop
- Low fat cheese: Babybel, Mozzarella string cheese
- Fresh fruit: cuties, apples, bananas, grapes, peaches, pears
- Other fruit snack ideas: That’s It Bars, unsweetened dried fruit (apples, mango, bananas), frozen fruit (try freezing grapes overnight and then as they thaw offer to your kids as a fun snack)
XO Yogurt Bark
Ingredients
- 4 (5.3 oz) carton strawberry yogurt
- strawberries, sliced and cut into X’s, O’s and hearts (use mini cookie cutters)
- blueberries
- pomegranates
Instructions
- Line an 8×8 pan with parchment paper.
- Pour the yogurt into the pan and spread out evenly.
- Place the fruit on top, gently pressing down just a little in order to secure it in the yogurt.
- Freeze for a few hours or until set.
- Cut into squares.
Veggie Lovers Pizza
Ingredients
- 1 tube ready to bake pizza crust (13.8 oz) (Substitute: Pita bread to avoid cooking pizza dough)
- 1 cup spinach dip
- 1/2 cup broccoli (chopped small)
- 1/2 cup diced red peppers
- 1/2 cup shoestring carrots
Instructions
- If you choose to use pizza dough, continue with steps 2-6. If using pita bread, cut into hearts with cookie cutter and resume at step 7.
- Unroll the pizza dough and use a rolling pin to even out the thickness. Use a large heart cookie cutter (mine measured 4"x5") and cut a heart shape out of the dough.
- Preheat oven to 425 degrees and line a baking sheet with parchment paper.
- Place the dough onto a baking sheet. If the shape happens to get wacky, place the cookie cutter back on the baking sheet and use your fingers to re-shape the dough.
- Alternatively you can roll the dough onto the parchment paper on the baking sheet and then remove the excess dough rather than having to move the hearts.
- Bake for 5-7 minutes or until bottom of crust begins to turn golden. Let cool completely.
- Top each heart crust with spinach dip, about 2 tablespoons. Follow with pizza toppings, broccoli, carrots and red pepper.
- Makes 6-8 hearts depending on the shape of your cookie cutter.
Heart Protein Waffles
Ingredients
- 1 package of chocolate Kodiak Cakes – Power Cakes Flapjack & Waffle Mix
- 1 jar of unsweetened raspberry jam
- 1 mini heart shaped waffle maker
- whipped cream
Instructions
- Plug in waffle maker
- Season waffle maker with oil spray of choice
- Measure one cup Kodiak mix with ¾ cup water and combine
- Cook until golden brown
- Add jelly on top
- Spray whipped cream
