Snack Ideas

Snacks can be an important part of your child’s diet. Snacks, along with meals, can contribute to their total nutrients for the day. Young children often eat small amounts at one sitting, so they need to eat more often. For active children, snacks provide the necessary energy to get them through until the next meal. With their busy schedules, teens often miss meals so keep nutritious snacks available so they can help themselves.

What you serve, how much, and when are important. Nutritious snacks are low in sugar, fat and salt. That means fresh fruits, vegetables, nuts, whole grains and low-fat meats and cheeses are good choices. Watch portion sizes so that appetites aren’t spoiled for the next meal. Children like a routine so provide snacks, as well as meals, at scheduled times.

Serve snacks at the table, not in front of the TV or computer. Help your children learn to pay attention to what they are eating. Mindless snacking can lead to poor eating habits later in life. Sit down with your child during snack time and have a chat. Be a good role model by choosing a healthy snack for yourself.

Mini whole wheat bagel with melted low-fat cheese.
Good source of fiber, protein and calcium.

Baked tortilla chips and salsa.
Low in fat

Half a peanut butter and jelly sandwich on whole wheat bread.
Good source of protein, fiber, and healthy fat.

Fruit smoothie - blend milk and fat-free yogurt with your favorite fruit.
Good source of calcium, fiber and vitamins.

Red grapes and string cheese.
Good source of calcium and vitamin C.

Apple slices with peanut butter.
Good source of fiber, vitamin C and healthy fat.

Whole grain cereal with skim milk.
Good source of protein, carbohydrate and calcium.

Hard boiled egg with a slice of whole wheat toast.
Good source of protein and fiber.

Low-fat or fat-free microwave popcorn.
Low in fat and good source of fiber.

Trail mix made with your favorite finger snacks
(cereal, mini pretzels, raisins, crackers, chocolate chips and nuts).
Good source of carbohydrate.

Mini Pizza - toast an English muffin, drizzle with pizza sauce and sprinkle with low fat mozzarella cheese, Good source of calcium (with sufficient amount of cheese), vitamin A and vitamin C.

Parfait
Layer vanilla yogurt and mandarin oranges or blueberries in a tall glass. Sprinkle with granola. Good source of calcium.

Yogurt Banana Split
Top a banana with low fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite crunchy cereal. Good source of potassium and calcium.

Tortilla Snack
Spread mustard on a flour tortilla. Top with a slice of all natural turkey breast, low-fat cheese and lettuce, then roll it up. Good source of protein and carbohydrate.

Peanut Butter Pretzels
Pretzel rods dipped in peanut butter and rolled in your favorite crunchy cereal. Good source of protein and carbohydrate.

Veggie Snack
Dip baby carrots and grape tomatoes in low-fat ranch dressing.
Good source of vitamin A, and potassium and fiber.

Fruit Kabobs
Alternate cubes of low-fat cheese with grapes, strawberries and apples on pretzel sticks. Good source of calcium, vitamin C, potassium and fiber.

Ants on a Log
Spread peanut butter or low-fat cream cheese on celery.
Top with raisins. Good source of potassium, fiber; protein with peanut butter; calcium with low-fat cream cheese.

Yogurt or Peanut Butter Waffles
Toast a whole grain waffle and top with either low-fat vanilla yogurt or peanut butter. Then top with your favorite fruit - sliced peaches, strawberries or blueberries.
Good source of calcium with yogurt, or protein with peanut butter.

Omega Yogurt Burst
Low-fat yogurt with flaxseed meal stirred in. Top with strawberries. Good source of protein, calcium, fiber, omega-3 fatty acids, potassium and vitamins B & C.

Turkey Roll-Up
1 slice turkey breast, 1 slice provolone cheese, spread with mustard. Roll it up. Good source of calcium & protein.

Hummus and Veggies
Dip celery/carrots/bell peppers and cucumber rounds in your favorite flavor of hummus. Good source of fiber and vitamin C.

“Pretend” Hot Danish
Toast half a whole grain English muffin, spread with cottage cheese or ricotta cheese, top with applesauce & cinnamon. Microwave to heat through. Good source of protein, fiber, calcium and B-vitamins.

Fruit ‘n Nut Balls
Chop mixed dry fruit, chop nuts. Mix equal parts together in a bowl with your hands. Bind together with honey and peanut butter. Good source of fiber, carbohydrate, protein and healthy fat.

Ham ‘n Cheese Sticks
Thin slices of ham wrapped around a cheese stick. Honey mustard for dipping. Good source of protein, calcium and B vitamins.

Haystack Crackers
Whole grain cracker spread with soy nut or sunflower butter, topped with shredded carrots. High in fiber, protein, vitamin A, B-vitamins and healthy fats.

Graham Cruncher
Break up graham crackers into small chunks. Layer in bowl with your favorite pudding. Top with nuts if desired. Good source of carbohydrate, protein, calcium, vitamin A and B vitamins

Frozen Grapes
A fresh frozen treat! Low in calories and contributes fiber.

Rainbow of Veggies
Slice up yellow peppers, celery sticks, throw in some baby carrots and cherry tomatoes and combine into a small bag. Good Source of vitamin A and vitamin C.

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Apple Ladybugs

Ingredients:

• 2 red apples
  
• 1/4 cup raisins
  
• 1 tablespoon peanut butter
  
• 8 thin pretzel sticks

Directions:

1. Slice apples in half, scoop out the core.
   
2. Place each half flat side down on a plate.
   
3. Dab peanut butter on the back of the “lady bug,” then stick raisins onto it.
   
4. Use the same method to make eyes too.
   
5. Stick one of each pretzel stick into a raisin, and then press the other end into the apples to make antennae.
   

Makes 4 Servings

Nutrition information per serving: 100 calories, 2g fat, 0g saturated fat, 0mg cholesterol, 40mg sodium, 19g carbohydrate, 2g fiber, 2g protein. Good source of fiber and B vitamins.

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Arctic Oranges

Ingredients:

• 4 oranges
  
• 4 cups orange juice
  
• 4 cherries
  

Direction:

1. Cut the tops off the oranges in a zigzag pattern.
   
2. Hollow out the insides, remove the seeds and combine in a blender with the juice.
   
3. Set the rinds in a muffin tin and fill with the mixture.
   
4. Drop a cherry inside each orange.
   
5. Freeze for 2 to 3 hours.
   
6. Soften the treats for 5 minutes, and then serve.
   

Makes 4 servings

Nutrition information per serving: 240 calories, 1g fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 58g carbohydrate, 6g fiber, 4g protein. Good source of fiber, vitamin C, vitamin A and potassium.

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Banana Pops

Ingredients:

• 3 bananas
  
• 6 Popsicle sticks
  
• 1/4 cup peanut butter, softened
  
• 1/4 cup chopped peanuts or walnuts, granola, crispy cereal or sunflower seeds

Directions:

1. Peel the bananas.
   
2. Cut them in half, widthwise, and push a Popsicle stick through the cut end of each half.
   
3. Spread peanut butter on the bananas, and then roll them in the nuts, cereal or seeds.
   
4. Wrap them in waxed paper and freeze for 3 hours.
   

Makes 6 servings

Nutrition information per serving: 150 calories, 9g fat, 2g saturated fat, 0mg cholesterol, 50mg sodium, 17g carbohydrate, 3g fiber, 5g protein. Good source of healthy fats, fiber, and potassium.

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Fabulous Fruit Crumble

Ingredients:

• 6 cups prepared fruit: apples, pears, peaches, pineapple, blueberries. (Fresh or frozen.)
  
• 1/2 cup granulated sugar
  
• 3 tablespoons corn starch

Crumble Topping:

• 1 cup all-purpose flour
  
• 1/2 cup butter
  
• 1/2 cup brown sugar
  
• 1/2 teaspoon cinnamon

Directions:

1. Preheat oven to 375. Grease a round or square baking dish.
   
2. In a mixing bowl mix fruit with sugar and corn starch. Transfer to the baking dish.
   
3. For the topping, mix all ingredients together until it forms sticky crumbs. Sprinkle crumble mixture over the fruit in the baking dish.
   
4. Bake for 35 to 45 minutes or until the fruit is bubbly and tender, and when the topping is brown.
   
5. Let cook 5 minutes before serving with ice cream or whipped cream.

Makes 8 servings

Nutrition information per serving: 310 calories, 12g fat, 7g saturated fat, 30mg cholesterol, 125mg sodium, 50g carbohydrate, 3g fiber, 2g protein. Good source of fiber and vitamin A.

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Puffed Pancakes with Cherries

• 4 small aluminum disposable pie pans
  
• 4 teaspoons butter, melted
  
• 1/2 cup milk
  
• 2 eggs
  
• 1/2 teaspoon vanilla
  
• 1/2 cup all purpose flour
  
• 1/4 teaspoon salt
  
• Pinch of nutmeg
  
• 1 cup cherry pie filling, warmed
  
• 2 teaspoons powdered sugar

Form disposable pie pan into a shape if desired.
Preheat the oven to 425 degrees. Spray the disposable pans with nonstick cooking spray and place on a cookie sheet with edges. Place 1 teaspoon of melted butter in the bottom of each pan.

In a small mixing bowl, whisk together milk, eggs, and vanilla. Add flour, salt and nutmeg, whisking to blend into a smooth batter.

Ladle equal amounts of pancake batter into each of the 4 pans and place in oven to bake for 10 to 15 minutes.

Remove the cookie sheet from the oven. Remove the pancakes from the tins (using scissors to cut the pan might make this easier). Place the pancake on a plate and add a large spoonful of the warmed cherry pie filling to the center. Dust with powdered sugar. Enjoy!

Makes 4 servings

Nutrition information per serving: 230 calories, 8g fat, 4g saturated fat, 120mg cholesterol, 230mg sodium, 33g carbohydrate, 1g fiber, 6g protein. Good source of protein and B vitamins.

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Shamrock Smoothies

• 1 ripe banana, peeled and cut into chunks
  
• 1 cup ice cubes
  
• 3/4 cup Giant 100% apple juice
  
• 1/4 cup Giant plain yogurt
  
• 1/2 teaspoon pure vanilla extract
  
• 2 to 3 drops green food color

Directions:

1. Place banana, ice cubes, apple juice, yogurt, vanilla and food color in blender or food processor; blend until smooth and frothy.
   
2. Pour into glasses.

Makes 2 servings

Nutrition information per serving: 120 calories, 1g fat, 1g saturated fat, 5mg cholesterol, 20mg sodium, 26g carbohydrate, 2g fiber, 2g protein. Good source of vitamin C and potassium.

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Strawberry Pineapple Smoothie

• 1/2 cup 1% Nature’s Promise Organic Milk
  
• 1/2 cup Giant white grape juice
  
• 1 cup stemmed fresh strawberries or unsweetened strawberries
  
• 1/2 cup pineapple chunks, fresh or canned (drained)
  
• Juice from _ lemon
  
• 8-10 seedless grapes

Directions:

1. Add all of the ingredients to a blender and blend until smooth.
   
2. Add ice or freeze the fruit for an iced smoothie.

Makes 2 servings

Nutrition information per serving: 130 calories, 2g fat, 1g saturated fat, 10mg cholesterol, 35mg sodium, 27g carbohydrate, 2g fiber, 3g protein. Good source of fiber and vitamin C.

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Cherry-Apple Tortilla Roll-Ups

• 4- 6” Flour or Whole Wheat Tortillas
  
• 2 tablespoons Giant Neufchatel Cheese
  
• 2 tablespoons Honey
  
• 1/2 Cup Dried Sweet Cherries, unsweetened
  
• 1 1/2 cups finely chopped or coarsely grated apple (1 large apple)
  
• 1 teaspoon cinnamon sugar

Directions:

1. Combine cream cheese and honey in a small bowl.
   
2. Stir in the cherries and apples.
   
3. Divide cherry-apple mixture between 4 tortillas.
   
4. Sprinkle with cinnamon sugar.
   
5. Roll and place seam side down on microwave-safe plate.
   
6. Heat each roll on half power for 1 minute or until warmed through.

Makes 4 servings

Nutrition information per serving: 270 calories, 4g fat, 1g saturated fat, 3mg cholesterol, 400mg sodium, 58g carbohydrate, 4g fiber, 5g protein. Good source of fiber and protein.

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Soft Pretzels

• 1 cup Warm Water, (110 degrees)
  
• 2 1/2 teaspoons Active Dry Yeast
  
• 2 tablespoons Honey
  
• 2 1/2 cup Giant All-Purpose Flour
  
• 1 teaspoon Salt
  
• 2 tablespoons Baking Soda
  
• 1 cup Cold Water

Directions:

1. In a large bowl, combine 1/4 cup of the warm water with yeast.
   
2. Stir to combine and let stand for 5 minutes, until foamy. Stir in the rest of the water, honey, and 1 1/2 cups flour and salt, mixing until smooth. Add remaining flour, a few tablespoons at a time, stirring until the dough comes together into a ball and pulls away from the sides of the bowl.
   
3. Turn dough out onto a lightly floured surface and knead until smooth, about 4 to 5 minutes. Place dough into a lightly greased bowl and let rise, covered with plastic wrap, until doubled in size, about 60 minutes in a warm room.
   
4. Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Dissolve baking soda in cold water in a medium bowl and set aside.
   
5. Gently deflate dough into a rectangle on a lightly floured surface. Divide dough into 8 pieces. Roll each piece into a “snake” about 16–18 inches long. Twist into the pretzel shape.
   
6. Dip each formed pretzel into the baking soda solution and place on the prepared baking sheet. When all the pretzels have been dipped, sprinkle with coarse sea salt or coarse kosher salt and slide into the oven. Bake for 15-20 minutes, until golden brown.
   

Eat hot out of the oven, or freeze for later when cooled. Reheat at 375 degrees 5 minutes to re-crisp from frozen.

Makes 8 servings

Nutrition information per serving: 160 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 270mg sodium, 35g carbohydrate, 1g fiber, 5g protein. Good source of iron and B vitamins.

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Very Berry Crumble

CRUMBLE TOPPING

• 3/4 cup sliced almonds, lightly crushed
  
• 1/3 cup quick-cooking oats
  
• 2 teaspoons sugar
  
• hefty pinch of ground cinnamon
  
• pinch of fresh grated nutmeg
  
• 2 tablespoons butter, softened, plus more for greasing ramekins

FILLING

• 1 10-ounce bag frozen raspberries, thawed
  
• 1 10-ounce bag frozen blueberries, thawed
  
• 1 tablespoon sugar
  
• 1 tablespoon cornstarch

Directions:

1. Preheat the oven to 375ºF. Grease four 6-ounce ramekins and transfer them to a foil-lined baking sheet and set aside.
   
2. To make the topping, in a bowl combine the almonds, oats, sugar, and spices. Add the butter, and, with your fingers or a fork, rub the butter into the dry ingredients until large, coarse crumbs form. Set aside while you make the filling.
   
3. To make the filling, put the berries into a strainer set over a bowl to catch the juices. Add the sugar and cornstarch to the juices and whisk until smooth and the starch dissolves. Gently fold the berries back into their juices, and divide the mixture among the greased ramekins. Top each filled dish with one fourth of the crumble topping and place on the baking sheet. Bake until filling is bubbling hot and the topping is golden, about 20 minutes. Allow the crumbles to cool for at least 10 minutes before serving.

Makes 4 servings

Nutrition information per serving: 370 calories, 21g fat, 5g saturated fat, 15mg cholesterol, 60mg sodium, 44g carbohydrate, 8g fiber, 7g protein. Good source of fiber, protein, vitamin C, iron and potassium.

From: Rachael Ray 30-Minute Get Real Meals 2005

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Gobbledy Gook

Ingredients:

• 4 cups oat or crispy rice cereal
  
• 1 cup chopped peanuts
  
• 1 cup raisins or chopped dried prunes or apricots
  
• 1 cup sunflower seeds
  
• 1 cup chopped pretzels
  
• 3 tablespoons margarine, melted (optional)

Directions

1. Place all ingredients in a 2-quart sealable plastic bag, seal and shake until mixed.

Makes 8 servings

Nutrition information per serving: 470 calories, 23g fat, 3g saturated fat, 0mg cholesterol, 670mg sodium, 57g carbohydrate, 5g fiber, 13g protein. Good source of fiber, protein, iron and B vitamins.

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Hedgehog Buns

Ingredients:

• 2 cups all-purpose flour, divided
  
• 1 tablespoon granulated sugar
  
• 1 envelope quick rise instant yeast granules
  
• 1/2 teaspoon salt
  
• 1/2cup milk
  
• 1/4 cup water
  
• 1 tablespoon butter
  
• 1 egg, beaten
  
• 1/2 cup slivered almonds
  
• Raisins for eyes and nose
  
• Additional beaten egg to glaze the buns

Directions:

1. Preheat oven to 375. Grease pan.
   
2. In a large bowl, stir together 1 cup of the flour, sugar, yeast granules and salt.
   
3. In a pot combine butter, milk, and water and melt together. Pour into the flour mixture and beat to make sticky dough. Add beaten egg and continue until the dough is well mixed and difficult to stir.
   
4. Place 1/2 cup of the remaining dough onto countertop and work dough into it until it becomes smooth non-sticky dough. Place dough into a greased bowl and cover with plastic wrap. Let rise in warm spot for 45 minutes to 1 hour or until doubled in size.
   
5. Turn dough out onto countertop again. Punch air out of dough, and dough on a lightly floured surface. Cut into 8 equal pieces.
   
6. Roll until each piece forms a smooth compact ball. Then roll into a teardrop shape (the point is the hedgehog’s nose). Place on a well greased pan. On the pointy end of each bun poke two raisins for eyes and one raisin for the nose. Brush the surface with the last beaten egg mixture. Finally, poke slivered almonds down the back for spines.
   
7. Bake for 15 to 20 minutes, or until golden brown.

Makes 8 servings

Nutrition information per serving: 210 calories, 8g fat, 2g saturated fat, 30mg cholesterol, 170mg sodium, 30g carbohydrate, 2g fiber, 7g protein. Good source of protein, iron and B vitamins.

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Morning Glory Muffins

Ingredients:

• 1 1/2 cups all-purpose flour
  
• 1 cup raisins
  
• 2 egg whites
  
• 1 egg
  
• 1/2 cup apple butter
  
• 1/4 cup vegetable oil
  
• 1 tablespoon vanilla extract
  
• 2 tablespoons chopped walnuts
  
• 2 tablespoons toasted wheat germ
  
• 1 apple, peeled, cored, and chopped
  
• 1/2 cup whole wheat flour
  
• 1 1/4 cups sugar
  
• 1 tablespoon ground cinnamon
  
• 2 teaspoons baking powder
  
• 1/2 teaspoon baking soda
  
• 1/2 teaspoon salt
  
• 2 cups grated carrots

Directions:

1. Preheat oven to 375º, grease muffin pan.
   
2. In a medium bowl whisk together egg, egg whites, apple butter, oil, and vanilla.
   
3. In a mixing bowl mix together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples, and raisins. Stir in apple butter mixture until moistened.
   
4. Spoon batter into muffin pans.
   
5. In a small bowl combine walnuts and wheat germ, sprinkle over muffin tops.
   
6. Bake for 15 to 20 minutes, or until the tops are golden.
   
7. Serves 18.

Makes 18 servings

Nutrition information per serving: 200 calories, 4g fat, 1g saturated fat, 10mg cholesterol, 160mg sodium, 39g carbohydrate, 2g fiber, 3g protein. Good source of vitamin A.

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Quick and Cheesy Quesadillas

Ingredients:

• Four 6-8-inch whole wheat tortillas
  
• 2/3 cup low-fat, shredded Colby, Monterey Jack, or Cheddar cheese
  
• 1/4 cup fat-free refried beans (optional)
  
• Salsa (optional)

Directions:

1. If using refried beans, spread half of the 1/4 cup on one tortilla with a table knife. Place the tortilla, bean side up, in a skillet at medium heat. Sprinkle half of the cheese over the tortilla. Top with 1 plain tortilla.
   
2. Cook over medium heat about 3 minutes, or until cheese begins to melt. Use a pancake turner to heat the other side. Repeat with the remaining tortillas, refried beans, and cheese. Cut each quesadilla into 6 triangles. Serve with salsa, if you like.

Makes 4 servings

Nutrition information per serving: 200 calories, 4g fat, 1g saturated fat, 5mg cholesterol, 530mg sodium, 29g carbohydrate, 2g fiber, 10g protein. Good source of fiber, protein and calcium.

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