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5 Delicious - healthy snacks for kids

Here is a list of kid-friendly snacks that are both healthy and delicious.

Vaishali Ratnam
February 11, 2021

Hi to all the mommies and daddies!! Wondering what you serve your child this even as a healthy snack, which is nutritious at the same time appetizing and not heavy enough that they skip dinner. Brace yourselves here we GO!!


1. Replace the traditional potato fries with “SWEET POTATO FRIES

Sweet potato fries contain truckloads of vitamin A that are good for eye and skin health and the carbohydrate in the fries are slow-release meaning they can make your child feel fuller even with a small quantity and the best part is it is baked and not fried.


Ingredients:

  • 2 medium sweet potato
  • 1/8 cup cornstarch
  • 2 tablespoon olive oil

Method:

  1. Cut sweet potatoes into medium-sized strips like French fries.
  2. Let potatoes soak in water for an hour (not mandatory, but recommended).
  3. Preheat the oven to 425°F.
  4. Put 1-2 tablespoons of cornstarch into a plastic bag.
  5. Pat potatoes dry with a clean towel (if needed), then add a handful at a time to the bag with the cornstarch.
  6. Seal the bag and shake until the fries are all lightly coated, repeating with remaining potatoes and adding more cornstarch if necessary.
  7. Place cornstarch-coated fries on a nonstick cookie sheet, then drizzle oil over top and mix with your hands until well coated.
  8. Arrange on the sheet in a single layer with a bit of space between each fry if possible. (The more spread out the better they’ll cook; if there are too many on the tray, they won’t get as crispy.)
  9. Place in a preheated oven and cook for 15 minutes; stir and flip, then return to the oven for a bit longer if necessary until the fries are cooked to the desired doneness.
  10. Allow to cool slightly before serving.


2) Replace the traditional green smoothies or juices with  “GREEN SMOOTHIE SNACK BARS”

Ingredients:

  • 1 cup (tightly packed) fresh baby spinach
  • 1 cup cooked, mashed sweet potato (approx 1 med-large sweet potato)
  • 1/2 cup plain yogurt (i use full-fat. You could also use vanilla)
  • 2 eggs/ 2 Tbsps ground flax seeds mixed with 3 Tbsps water
  • 1/2 cup peanut butter
  • 1/3 cup maple syrup/honey
  • 1 cup rolled oats
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp baking powder
  • 1/2 cup chocolate chips (optional)

Method:

Add all ingredients to the blender except chocolate chips.

Process until smooth and well mixed.

Pour into a greased (or lined with parchment paper) 9×9 pan.

Bake in an oven at 375 degrees for 25 minutes or on a stove. 

Store in the fridge.

3) Are you tired of asking your child to eat nuts and dried fruits, well now you can breathe a sigh of relief as we present to you easily storable “CHOCOLATE GRANOLA BARS”

Ingredients:

  • 1 1/2 cups rolled oats 
  • 2 cups raw nuts (almonds/walnuts/pistachios)
  • 2 cups pitted dates (soaked for 10 minutes in warm water then drained)
  • 3/4 cup cocoa or cacao powder
  • 1/4 cup natural salted almond butter (or peanut butter)
  • 1/4 cup honey
  • ½ cup seeds (chia seeds, pumpkin seeds, sunflower seeds)

Method:

  1. Optional step: Toast your oats, nuts and seeds in a 350-degree F (176 C) oven for 15 minutes or in an open vessel until slightly golden brown. Otherwise, leave them raw 
  2. Process the nuts, oats and seeds in a food processor until a loose meal is reached. Remove from bowl and set aside.
  3. Add dates and process until small bits remain (about 1 minute). It should form a “dough” like consistency. 
  4. Add the above nut, seeds, oats powder and cocoa or cacao powder back in with the dates and process to combine.
  5. Transfer mixture to a large mixing bowl and add the oats and nuts and stir to combine. You may have to use your hands to really incorporate the mixture well.
  6. Next, warm honey and almond butter in a small open vessel over medium heat for 2-3 minutes until combined and pourable. Pour over the nut and seed mixture and then thoroughly stir using a wooden spoon. 
  7. Once thoroughly mixed, transfer to a 9×13 dish lined with plastic wrap or parchment paper so they lift out easily. Coat with 2 Tbsps chocolate chips
  8. Cover with parchment or plastic wrap and press down firmly to even out the top. Freeze for 15-20 minutes to harden.
  9. Lift bars from pan and chop into 12 even bars (or more if you prefer). Store in an airtight container in the freezer or fridge to keep them extra fresh. They will get a little sticky when left out at room temp.

4) Is feeding fruits to your child always been a struggle try these tasty popsicles that your child will never say a NO to “WATERMELON FRUIT POPSICLES”

Ingredients:

  1. 3 cups watermelon puree/muskmelon +orange puree/juice (about 1/4 to 1/2 a watermelon) + 1 whole orange
  2. 1/2 cup fresh pomegranate/grapes
  3. 1/2 cup chopped fresh strawberries/ mango
  4. kiwi, peeled and sliced/ apple
  5. 1 peach or pear

Method:

  1. Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.
  2. Set out about 1 dozen popsicle molds (amount needed will vary depending on the size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon and orange puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.
  3. When ready to serve, run the popsicle molds under warm water for a few seconds and then pull each one out. Enjoy!
  4. You can replace the watermelon puree with honeydew melon or cantaloupe puree as well. 

5) Have leftover Khakhra at home try out this delicious and nutritious street Chaat recipe which your kids will die for “KHAKRA CHAAT”

Ingredients:

  • 1 whole wheat khakra
  • 1 tablespoon green chutney (coriander and mint)
  • 1 tablespoon tamarind sweet chutney
  • 2 tablespoon onion , finely chopped
  • 2 tablespoon tomato, finely chopped
  • 2 tablespoon boiled potato, diced
  • 2 tablespoon cucumber, finely chopped
  • 2 tablespoon moong, boiled
  • 1 tablespoon cilantro (coriander leaves)
  • ¼ teaspoon chaat masala
  • a big pinch of red chilli powder
  • ¼ teaspoon cumin (jeera) powder
  • salt to taste
  • sev for garnish

Method:

  1. Place the khakra on a serving plate.
  2. Take green chutney and tamarind chutney and spread evenly on the khakhra.
  3. Sprinkle some chopped onion, tomatoes, boiled potato, cucumber, moong coriander leaves evenly one by one.
  4. Sprinkle some chaat masala, red chilli powder, jeera powder and salt on top and finally sprinkle Sev and serve immediately

This is adieu to all the moms and dads, have a wonderful snack time with your kids and do share your experiences. Innovate, be creative and make mealtimes fun and happy.

About the author
Vaishali Ratnam

Vaishali is one of the top dieticians in India with over 10 years of experience. She holds a Master’s degree specialising in Foods and Nutrition from SNDT Women’s University, Mumbai. She holds various certifications as a sports nutritionist, diabetes educator & certified counsellor.

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