Healthy Snacks

How to feed a kid (and yourself) on healthy snacks
(from Makani)

  • Snack Ideas
  • Finger Foods (ants on a log and more)
  • Tasty Dips (for bread, crackers, veggies, etc.)
  • Tofu Blends (fako mayo, tofu cream cheese)
  • Smoothies (use the hidden power of protein, veggies, and fruit)
  • "Natural" Sweets
  • You Design Your Own Muffins
  • Any Fruit Cobbler
  • Healthy Substitutions (for eggs, butter, dairy)
  • Sprouted Seeds + Nuts (low fat, high protein)

Snack Ideas
Finger foods
Dipping foods
Naturally sweetened goodies

Spaghetti and red sauce (meat less)
Granola with apple juice and sliced bananas and strawberries
Ants on a log
Chips dipped in warmed refried beans
Popcorn with Red Star Nutritional Yeast and Tamari (or soy) sauce sprinkled on it
Corn on the cob
Homemade apple sauce
Soup (stone soup- has everything in it)

Make your snacks even more healthy with substitutions:
Supplement some protein:
    Nuts and seeds (see sprouted nuts and seeds section below for less fat and more protein)
Rice milk or soy milk (unsweetened)
Soy protein powder (unsweetened)

Instead of eggs:
    1/2 mushed ripe banana = 1 egg
    1/4 c. apple sauce = 1 egg
Instead of butter:
    1/4 c. light olive oil (or safflower oil) = 1/c butter
Instead of dairy:
    Instead of cream cheese:
        Blend tofu in the blender and season (click here for more Tofu Blends)
            Sweet bagel spread: sweeten with honey and add apple pie spices
            Tofu mayonaise: add lemon, salt, oil, and seasonings
Instead of milk:
    Rice dream or soy milk for milk in recipes or as a drink

Finger Foods

Veggie Sticks and Dip
carrots, celery, cucumbers, zucchini, bell peppers, broccoli,
cauliflower, green beans, etc.

 See Dips for ideas

Bugs theme...   (Important note: let little kids know it is food and not real bugs)
 CATERPILLARS:   line up the ingredients in a row...
  Banana slices
  Peanut butter   (or anything sticky and nutty)

  Cherry tomatoes- cut in half.
  Dip in water and sprinkle poppy seeds on top.
  Celery sticks (about 3 inches long)
  Smear on peanut butter
  Put raisins onto peanut butter
add wheels: carrots on a toothpick
 SPIDERS:    make on little pieces of wax paper for easier serving
  A glop of nut butter (almond, peanut, cashew...)
  Small pretzel sticks for legs
 FLOWERS:    For the bugs to eat.
  Apple slices arranged in a circle
  Nuts (sunflower seeds, walnuts, chopped almonds, pecans, etc.)
  Raisins or date pieces

Tasty Dips:
Non-dairy Cashew Sesame Spread
(Makani’s attempt at making this delicious spread called Annie's Spread available in Santa Cruz, CA)
 1 c. raw cashew pieces- soaked in water for 12 hours
 1/8 c. sesame seeds- soaked in water for 12 hours
 ½-1 c. water
 2 T. pimientos
 2 t. Red Star Nutritional Yeast
 ½ t. salt (or use soy or tamari sauce)
 1T. lemon juice
 1t. agar
Blend in blender the cashews, pimientos, yeast, salt, lemon juice, agar, and add water
to appropriate consistency. Add last after all else is blended and blend a little more, the
sesame seeds.
In a blender:
 1 can garbanzos
 1/4 c. water from canned garbanzos
 1-2 cloves garlic
 1-2 T. tahini (sesame butter)
 1 t. cumin
 (½ t. salt if using fresh garbanzos)

Tofu Blends (Instead of cream cheese- use this on bread, crackers, bagels, etc)
In the blender:
 1 cube of tofu (soft or firm, your choice)
 spice to what you want it to taste like
Spice variations (add to blender and blend):
- Pesto Tofu-  add 1/3 c. pesto
- Sun Dried tomatoes in Tofu- add 1/8 c.&nnbsp; light olive oil, 1/4 c. sun dried tomatoes
 optional: 1 clove garlic
- Sweet Indian Tofu- add ½ t.  turmerric, 1/t cumin 1-2 T. honey- blend
 Then gently add some raisins, chopped nuts (walnuts, pecans, almonds, etc.),
  and chopped green onions

This is a great way to make tasty, innovative, healthy, cooling drinks that kids love (if you put the right stuff in). Experiment with known to be enjoyed by your child ingredients and then get more experimental and try new mixes. To make a cold smoothie, add ice or freeze your fruit or juice.
Use a blender:
   Mix something wet, something dry, and hopefully something protein
Banana Protein Smoothie
Makes about 3 cups of smoothie:
 1 ripe banana (preferably cold or frozen)
 2 T soy protein powder (available bulk at health food stores)
 1 c. rice dream (or soy milk)

It looks like you-know-what but tastes like a chocolate chip smoothie
Makes about 3 cups of smoothie:
 1 ripe banana (preferably cold or frozen)
 2 T soy protein powder (available bulk at health food stores)
 1 c. rice dream (or soy milk)
 1/4 c. date pieces
 1/4 chopped nuts (almonds, pecans, or cashews)

Frozen Fruit Smoothie
Makes about 5 cups of smoothie:
 1 c. milk (or rice dream or soy milk)
 1/4 c. yogurt (or 1/4 c.  almond cream)
 2 T. concentrated frozen fruit juice
 1 frozen banana (in pieces)
 2 c. frozen mango pieces

"Natural" Sweets
Chocolate Chocolate Blush Cookies (a natural version from Grandpa Blush’s recipes) Makani submitted this to the Santa Cruz Sentinel, our local newspaper, and had it published way back in 1995 (or so).
This is non dairy and egg-free (we used banana and water instead of eggs and milk).
This uses natural sugars (instead of white sugar, we used honey and maple syrup).
This is lower cholesterol (we used light olive oil instead of butter).
Wet Ingredients:
1/4 c. light olive oil
3/4 c. honey
1 ripe banana, mushed
1/4 c. water

Dry Ingredients:
1 1/4 c. whole wheat pastry flour
2 c. rolled oats
1 ½ t. baking soda
½ t. salt
1 ½ t. cinnamon
1 c. chocolate chips {OPTIONAL- or add chopped up dried dates}
1 c. chopped nuts (almonds, walnuts, cashews, or pecans)
3/4 c. cocoa powder {OPTIONAL- this can be left out for a regular chip cookie}

Directions: Mix the dry ingredients in one bowl. Mix the wet ingredients in another. Slowly
add the dry ingredients to the wet ingredients.
Form into cookies on an oiled (with olive oil) pan.
Bake for 10-12 min at 350 F.
Mothering Magazine Jello   (vegetarian- contains no gelatin)
Haven't made this, but it sounded good.
 4 c. apple juice
 2 T. agar flakes
 1 ½ T. Kudzu
 dash cinnamon
 dash vanilla
 1 ½ pint fruit (blueberries, etc.)

Any old muffin (You design it yourself muffin)
(from The Common Ground Dessert Cookbook- variations by Makani)
 1 dozen large muffins
 preheat oven to 400 F
 prep time 30 min., baking 25 min.

This never-fail muffin recipe serves as the base for many exciting variations. Make them
plain or try the suggestions that follow. Then have fun creating your own; the possibilities
are infinite.
    -2 3/4 c. whole wheat pastry flour
    -4 t. baking powder
    -pinch of salt
    -3 eggs (Instead of eggs, try 1 1/2 ripe bananas or 1/3 c. apple sauce)
    -1/3 c. butter (or try 1/4 c. light olive oil)
    -1 c. milk (or rice dream or soy milk works fine)
    -1/4 c. honey   (Or instead of milk and honey, use 1 1/4 c. fruit juice)
    -3/4 c. fresh or dried fruit, nuts, or a combination.
    -Sift (mix) together the flour, baking  powder and salt.
    -In a separate bowl, beat the eggs.
    -Melt the butter and let it cool, then add it to the eggs.
    -Add the milk and sweetener or fruit juice to the eggs.
    -Mix the we and dry ingredients together briefly.
      The secret to light muffins is to stir the batter as little as possible.
    -Gently fold in 3/4 c. fruit, nuts, or anything else you choose.
    -Spoon into an oiled muffin tin, filling cups to the brim
    -Bake at 400 F for 20-25 minutes.
    -Muffins are done when center peaks are firm to the touch. If muffins don’t peak,
either the oven temperature is too low or the batter is too runny.
Things to put in the middle of the muffins:
Fill the muffin tins ½ full.
Spoon in ½ t. ricotta or cottage cheese and a ½ t. fruit sweetened jam.
Fill the muffin tins with remaining batter.

Fruit ideas:    Apples, dates, banana
Nut ideas: (Interesting fact: nuts lose 40% fat and still keep their protein when soaked in
   water for 6-12 hours. For more, see Sprouted Seeds and Nuts below)
   Chopped walnuts, pecans, cashews, almonds, soaked flax seeds (soak for 6 hrs)
Other ideas:
   Rolled oats, bran, yogurt, grated coconut, etc!
Cobbler (any fruit you choose)
(A great non-dairy, egg-less dessert from the Common Ground Dessert Cookbook)
 9 servings
 preheat oven to 350 F
 1 oiled 9x9" pan
 prep 45 min, baking 30-35 min
    -1 3/4 c. whole wheat pastry flour
    -1T. baking powder
    -1/2 t. salt
    -1 c. milk (or rice dream or soy milk)
    -3 T. oil
    -1 c.  honey  (or ½ maple syrup, ½ honey)
    -2 c. fruit (fresh or frozen unsweetened blueberries or  apple slices)
        (or  7-10 large peaches  (½  pureed and ½ sliced))
    -1/3 c. water
    -1 T. arrowroot mixed with 2 T. water
    -Mix dry ingredients together.
    -Mix milk, oil and 2/3 c. of the honey in a second bowl.
    -In a saucepan, bring fruit, water and remaining 1/3 c. honey to a gentle boil.
    -Stir arrowroot mixture and add. Stir constantly with a wire whisk until juice
thickens. Then remove from heat.
    -Combine dry and wet cake ingredients and pour into oiled pan.
    -Slowly pour hot fruit over batter. Do not stir.
    -Bake for 30-35 minutes.
Apple Crisp
(from The Common Ground Dessert Cookbook)
 12 servings
 preheat oven to 350 F
 1 oiled 9x12" baking pan
 baking 1-1/2 hour
- 12 baking apples (14 c sliced)
-1/4 c. maple syrup
-1/4 c. honey
-2 t. lemon juice
-4 t. vanilla extract
-1 T cinnamon
-1/4 t. powdered ginger
-1/8 t. grated each grated nutmeg, ground cardamon and ground cloves
-1/4 c. butter (optional- see below)
-Peel, core and slice apples
-Mix with all other ingredients except buttter
-Spread apples in oiled pan, making sure tto spread them into corners.
-Dot apples with butter. (Optional- see beelow)
-3 c. rolled oats
-3 c. whole wheat pastry flour
-2 t. cinnamon
-1/8 t each of powdered ginger, grated nuttmeg, ground cardamon and ground cloves
-1c. butter, chilled (Or use 1/4 c. light olive oil and 1/c c. butter- see below)
-1/2 c. maple syrup
-2 t. vanilla extract
-Prepare topping by mixing dry ingredientss together. Break butter in dry mix in pea-sized pieces. Mix syrup and vanilla together and stir into dry mix.
-Cover apples with topping
-Bake for 1-1/2 hours, until apples are sooft but not mushy and topping is lightly browned.
-Serve hot or cold.

The butter mixed in with the apples isn’t really necessary.
For less cholesterol: substitute 1/4 c. light olive oil for the ½ c. butter.

Sprouted seeds and nuts:
 This will lower the fat content by 40% and keep the protein.
 It will also increase the vitamin and mineral content tremendously.
For garbanzos, green peas, lentils, unshelled sunflower seeds, flax seed:
    • Soak nuts and seeds for 6 to 12 hours.
    • Drain and leave in jar (covered by mesh or cheese cloth to allow air but not flies).
    • Rinse and drain twice a day.
    • They are ready in 1 to 2 days
For juicy, chewy nuts but not sprouted:
    • Soak for 6 hours.
    • Drain and leave in jar (covered by mesh).
    • Ready to eat in 6-12 hours.
For Almond Cream ( delicious, creamy substance that can be seasoned in many different ways.)
(from the Ann Wigmore Foundation)
    • Soak almonds in water for 24 hours.
    • Rinse.
    • Blanch: put in boiling water for 20-30 seconds.
    • Drain.
    • “Pop” off the brown covering.
    • Put in blender.
    • Add water just over almond line.
    • Blend until smooth
Be sure to use "better-for-you" chips:
    • Look on the package and make sure there is no MSG or monosodium glutamate or fake fats.
    • Baked chips are better than oily or fried chips
    • Natural cheese krinkles (Trader Joes brand are great)
    • Natural corn chips
    • Natural corn tortilla chips
    • Sesame chips
    • Pita bread triangles
    • Ground wheat crackers
      Pretzels (sticks or regular)
Initially put on the web in 1999, last revision December 18, 2010