Healthy Snack Alternatives
By: Faun Naso
Making these quick snacks with your kids is a fun way to teach them about nutrition and energy as well!
Filling the void when time is tight is not an easy task to do but grabbing a high sugar, low nutrient snack doesn’t feel good to me. Finding healthy alternatives to replace store bought processed snacks is easier than you may think. All you need is some simple staple ingredients and you can make a diverse array of treats and snack to fill any tummy. Dates, other dried or fresh fruit, nuts/nut butters, oats or chia and a fat like coconut, cocoa butter or avocado is all you really need to make any of these simple healthy snacks. You can always spice things up with sweet or savory spices, protein or greens powders as well.
Energy bars and fresh fruit bombs are a quick and easy way to save your kids from a melt down or you from a hangry moment. You can make these with 2 ingredients or 20 and everything in-between, the choice is yours. I think simple is best to start off with and the great thing about these is there’s never a screw up you cannot fix by adding a bit more dry or wet ingredients. The base is nuts and dried fruit, if you have a nut allergy you can sub out the nuts for oats and a little bit of coconut oil. The fresh fruit balls can be made with any fresh or frozen fruit and ground nuts or oats, roll in coconut or chia after and eat within that day or store in the fridge. The dried fruit version can be stored at room temp for up to a month.
An iteration of Protein Balls, a simple nutty snack to get you through your day in-between meals.
Overnight oats is magic in a mason jar. Literally any combination of ingredients with a base of sprouted oats and any milk, non-milk or water and your done. My favorite is PB&J oats. layer fresh/frozen berries or jam, sliced bananas and oats to a 500ml mason jar. Mix milk or alternative and nut or seed butter of choice together, top off the jars with this mixture and let sit overnight in the fridge.
Making healthy snacks is simple and can be a fun activity to do with your kid’s. Ants on a log is my kiddos favorite and most kids are able to make it themselves. Celery, nut or seed butter and dried fruit like raisins or cranberries are the simple ingredients for this fun snack! Wash and cut the celery, spread nut butter and top with dried fruit. I hope you enjoyed my favorite snacking ideas.
Overnight oats, a simple snack or breakfast that you can prepare several hours ahead of time.
Recipes
Protein Balls
Ingredients
2 cups of any nuts/seeds
2 cups dates/other dried fruit
2-4 tbsp nut butter or coconut oil
1 cup unsweetened coconut, oats, protein powder, greens powder or any mixture of all
½ tsp salt
Spices like cinnamon, nutmeg, vanilla, chai tea spice, pumpkin spice etc. to taste
Instructions
In food processor blend nuts and coconut together until fine a crumbly, remove from processor. Add dates and all other ingredients, process, adding in small amount of the nut mixture until everything is incorporated. Note you can add 1-2tbsp of coconut oil if the mixture is too dry while processing or 1-2tsp of chai seeds after if the mixture is too wet. You can either roll into balls or line a baking sheet with parchment paper and press into sheet, to be cut into bars after the mixture has set. Keep in an air tight container for up too a month.
Overnight Oats (PB&J)
Ingredients
2/3 cup sprouted oats
1 cup milk or alternative
¼-1/2 cup sliced fresh or frozen berries
3-4 Tbsp nut butter or alternative
½ tsp vanilla extract
Nuts and fresh fruit to top (optional)
Instructions
In a mason jar or other glass container layer fruit and oats. In a separate bowl mix milk, nut butter and vanilla extract together until well combine, pour over layered oat mixture. Top with remaining fruit and nuts if using close jar or container and leave it in your fridge overnight. Can be made ahead for a quick snack or breakfast on the go. Will keep for several days to a week in the fridge.