Healthy Snacks for Kids - and everyone!

Stick this list of healthy snacks for kids on the fridge door, and use it for the next snack-attack!

2 handfuls of veggie sticks – peppers, carrots, cucumber.
1 handful of nuts – walnuts, pecans, hazelnuts, brazils. Choose plain, unsalted varieties and no more than a handful. Nuts are high in fat and calories – but very nutritious.
1 handful of seeds – try pumpkin or sunflower. Put them in a little container (like an empty 35m film canister) for lunchboxes. Great for picking, as you can eat one seed at a time.
Drain a can of cannellini beans and process with 2 crushed garlic cloves, the juice of a lemon and 2 tbsp chopped fresh coriander. Use as a dip or spread for wholemeal bread.
Mash a small avocado with 2 skinned and diced tomatoes, 4 chopped spring onions (scallions) 4 heaped tbsp fat-free fromage frais, 2 tbsp fresh chopped basil. Spread on low fat wholewheat crackers, or use as a dip with crudites

Banana-raspberry smoothie – process half a banana, 115 ml (½ cup) frozen raspberries, 115ml (1/2 cup) fresh squeezed orange juice.
Berry pot – a summer snack – a little pot of sliced strawberries, fresh raspberries and blueberries. Pretty and delicious
Bananas ‘n’ bread – a slice of wholemeal toast topped with mashed banana
Fruit kebab – chunks of fresh fruit, pineapple, mango, apple, pear – threaded on to a wooden skewer. Even reluctant fruit-eaters will enjoy unthreading this one.
Plain and simple: 1 tbsp chopped dried fruits – apricots, peaches, figs.

2 oatcakes – the cheese-flavoured ones are tasty.
A couple of rice cakes. Top with cottage cheese, or spread thinly with peanut butter.
A half bagel, spread thinly with peanut butter. Even better toasted.
1 slice of wholemeal bread, toasted, topped with thinly sliced tomato and a scattering of grated cheese, melted under the grill
Spread mini pitta pockets with homemade hummus - blend 1 drained can chick peas, 2 crushed garlic cloves, juice of a lemon, 2-4 tbsp olive oil or tahini. Add baby spinach leaves or other green salads.

1 small carton of low-fat organic yogurt. Stir through some chopped fruit for flavour.
Mix-and-match snacks – mix any dried fruits/seeds/nuts you like into your own trail mix. Much cheaper than buying ready-made if you buy the items separately, and make up a big airtight container. Serve in handful-size portions.
1 cup of home-made soup – use any veg. Add lentils for an extra-sustaining snack.
1 small chunk of organic hard cheese – think matchbox-size. Edam is lower in fat than Cheddar. Or choose reduced fat varieties.
1 hard-boiled egg sliced, or mashed with a little fat free fromage frais, and served on slice of wholemeal toast.

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