Back to School Healthy Snacks
Back To School
Healthy Snack Ideas For Kids
Feeding our children healthy nutritious food is important, especially at a time when we are bombarded with constant adverts on TV of sugary foods and drinks and with unhealthy treats pretty much everywhere you go, whether it is a petrol station, newsagent, or even staring at lollipops as a point of sale in a children’s clothes shop.
There are so many wonderful healthy recipes on offer and easy to make. We as parents can make better choices for our children, and help make nutritious food part of their everyday lifestyle; we need to keep our kids healthy!
At this time of the year good nutrition is vital, especially with the demands of been back to school, playing sports and preparing and build the body’s immune system for the on-set of the winter months.
A good rule of thumb is the 80/20 rule, 80% good, healthy and nutritious and 20% to throw the rule book out the window and enjoy that pizza or ice-cream.
With the rise in childhood obesity I think one of the main culprits has to be refined sugar and its cousin high fructose corn syrup which is a common sweetener found in sodas and flavoured drinks. As the use of high-fructose corn syrup has increased, so have levels of obesity and related health problems. Some wonder if there’s a connection?
Too much added sugar of all kinds — not just high-fructose corn syrup — can contribute unwanted calories that are linked to health problems, such as weight gain, type 2 diabetes, metabolic syndrome and high triglyceride levels. All of these boost your risk of heart disease down the line.
I think as parents it’s our obligation to teach our children about the importance of healthy, nutritious food and the dangers of too much C.R.A.P. foods. (Carbonated drinks, Refined sugars, Artificial sweeteners, Processed foods).
So, some healthy snack ideas to get you started……………………
Today we are going to start with some breakfast ideas !!
Do you know that some of those boxed cereals could contain up to 60-70% sugar !! It would make me think about how they would function at school with a tummy full of empty calories & sugar.
A great way to start the day is with porridge, now you can do it the traditional way and add nuts, seeds, fruits, cinnamon, nut milk, local honey to make a delicious bowl or you can be more adventourist and make a layered breakfast pot.
Layered Breakfast Pot:
This is a great prepare ahead breakfast. Being organised is one of the most important steps to make if you are trying to take on a healthier approach to living. There is nothing like being hungry and under prepared to make you reach for the biscuit tin! This is the perfect recipe to take to work as well with you in a little jar.
Number of servings: 2
- 2 tbsp chia seeds
- 4 tbsp rice milk (or dairy free alternative)
- 70g porridge oats
- 1 orange – zest and juice
- 15g chopped dates
- Pinch cinnamon powder
- 100ml warm water
- 1 punnet of berries
- 1 tbs local honey
- In a bowl, soak the chia seeds in the rice milk and set aside.
- In a separate bowl, make a muesli by placing the oats, orange zest and juice, chopped dates, in a bowl. Next, add the warm water, the cinnamon and stir. Leave both to sit for 30 minutes or over night.
- In a glass or jar, firstly put a layer of the soaked chia seeds in, followed by a layer of the muesli, and finally, a layer of berries on the top, before topping over with the local honey Yum!
- You could make theses the night before and store in the fridge ready to go in the morning or you could have it as a snack during the day.
Breakfast Time Smoothie:
If your under pressure time wise then this is a great option, fast-food on the go, but healthy.
- 1 banana
- 4/5 almonds soaked over-night (or any nuts of your choice)
- ½ cup porridge oats
- Berries, seeds, nuts of your choice
- Water or nut milk (the more liquid for smoothie, the less to make a porridge in bowl)
- Optional sweetener (Local Honey/cinnamon)
- Simple, blend them all up, pour into travel mug and off you go.
- Or pour them onto a bottle and cap it, kids can have it for their lunch.
Have fun making this on a Saturday or Sunday morning with the kids, make enough for the week.
- 2 cups raw, whole rolled oats (aka old fashion oats)
- ½ cup hazel nuts, chopped
- ¼ cup raw seeds (sunflower or pumpkin seeds are great)
- ½ cup unsweetened dried fruit, chopped (optional)
- 2-3 tablespoons maple syrup or raw honey
- 2 tbsp coconut oil (melted) or other healthy oil
- ½ tsp vanilla extract
- 1 large pinch fine sea salt
- Preheat the oven to 300º F.
- Blitz nuts, seeds & fruit for 5 sec in blender.
- Combine all ingredients in a mixing bowl and be sure to mix all the ingredients well.
- Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted.
- Cool before serving or storing.
- This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks.
Chia Seed Porridge:
This is delicious and healthy, you can change around some of the ingredients to suit your own taste.
- 3 cups of your favourite nut or seed milk
- 1/4 cup dry chia seed
- 1/4 cup of your favourite dried fruit/berries
- 1 tablespoon cacao nibs
- 1 teaspoon vanilla essence
- 1/2 teaspoon agave syrup/ local honey / maple syrup
- 1/2 cup pumpkin seeds (soaked)
- Pinch Himalayan salt or sea salt
- ½ teaspoon lemon juice
- ½ teaspoon spice mix or cinnamon
- Combine 2 cups of the milk with the chia seed in a blender
- Stir for 30 seconds so the chia seeds don’t clump together.
- Add the dried fruit, cacao nibs, vanilla essence, agave syrup, spice mix, salt and lemon juice, blitz for 5 seconds
- Leave to thicken for 10 minutes.
- Top with a little extra milk, if needed.
- Options: Add seeds from the pomegranate and top the porridge and following up with some more dried fruit and cacao nibs.
Mother Earth Bowl
This breakfast idea has a lovely earthy flavour to it
- ½ scoop Protein : Chia seeds
- 2 stalks kale
- 1 ripe banana, peeled + frozen
- ½ cup frozen blackberries
- ¼ ripe avocado, peeled + pitted
- ¼ medium beet, washed
- dash of cinnamon
- ½ – 1 cup unsweetened almond milk
- Place all ingredients in a high speed blender (note: start with only ½ cup almond milk, slowly adding more to reach your desired smoothie consistency)
- Transfer to your favourite bowl and add your favourite toppings(berries & seeds)
There are some healthy breakfast ideas to get you going, I hope you enjoy them.
If you would like to learn more about healthy and delicious recipes and also learn about healthy nutrition and food & clean eating why not coming to one of my classes or courses starting soon.