I was recently asked to give a presentation on healthy snacks for kids - snacks that are better options than what we so commonly grab from the inner aisles of the grocery store, and that kids would enjoy making too!  If you read nutrition labels on the most common snack foods and treats for kids, you find sugar or high fructose corn syrup as the first or second ingredient in most.   Sugar and high fructose corn syrup have become a primary source of calories in our diets in the past decade, and this is contributing to obesity and risk for diabetes.   Starting the habit young of finding ways to enjoy snacks with natural sugars from fruits and vegetables will help our children lead healthier lives.  It is much easier to establish these habits young, than change behaviors in your 40s!

Even adults can use a little energy bite towards the end of our work day, before we head out for our run or whatever post-work activity comes our way.  Too often out of hunger and convenience we reach for that bagel left over in the lunch room from the morning, or for the bag of chips at the vending machine.  Instead, try some of these little snacks, fit for grown ups too!  My fiancé was somehow able to channel his inner 7 year old and loved them too - kid approved!  

CARROTY CARROT CAKE BITES:

These little treats are packed full of raw carrots, oats and nuts, a perfect mixture of healthy snack food for kids, and yet they taste like a bite of carrot cake!   They are easy to travel with, a great snack on the way to soccer practice.  My fiancé and I have been eating them all week as little energy bites before our triathlon training workouts.   

CARROTY CARROT CAKE BITES:

YIELD: 18 bites  TOTAL TIME: 10 minutes

INGREDIENTS:

• 3 medium carrots

• 6 medium Medjool dates

• 1/2 cup pecans

• 1 Tablespoon almond butter

• 1 cup dry oats

• 1 teaspoon cinnamon

• 1/4 teaspoon nutmeg

• 1/4 teaspoon ground ginger

• 1/8 teaspoon salt

• coconut flakes for rolling/dusting

METHODS:

1. Place carrots in food processor and chop until finely ground. Transfer to bowl.

2. Place dates and pecans and chop until finely ground, then add back the carrots and combine.

3. Now add the remaining ingredients to the food processor and combine until a dough forms. You can always add a tablespoon of oats if the mixture seems to wet.

4. Roll dough into balls and place on sheet of parchment to cool. Refrigerate for 5 minutes.

5. Optional: place 1/4 cup coconut flakes in shallow bowl and roll carrot cake bites in bowl for a light dusting of coconut

Choose the right size bite for your day!

I do recommend storing these in the fridge, and can be stored for up to one week, in a tupperware container

If nuts are an allergen, you can use sunflower or pumpkin seeds instead.  You can also substitute quinoa flakes if allergic to oats.  Increasing the number of dates in this recipe will add sweetness!

NUTRITION INFORMATION (per bite)

Calories 86 / Carbs 14 g / Fat 3 g / Sat Fat 0.2 g / Protein 2 g / Potassium 94 mg / Sodium 8 g / Sugar 7 g /  Fiber 1.6 g

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CHOCOLATE PEANUT BUTTER CRISPY TREAT

This is certainly a little dessert / treat, but compared to similar store bought items such as packaged cookies or rice crispy treats, they are much superior.   The first or second ingredient in those store bought treats is either sugar or high fructose corn syrup!  In this, the first ingredient is a true whole grain!

CHOCOLATE PEANUT BUTTER CRISPY TREAT

YIELD: 22 muffin cups, half full  TOTAL TIME: 10 minutes 

INGREDIENTS:

• 3 Tablespoons cacao powder (I use Hershey’s dark cacao powder)

• 1/3 cup coconut oil

• 1/2 cup almond butter (or nut butter of your choice)

• 1/4 cup honey

• 3 cups Kashi 7 whole grain puffs or puffed quinoa (found in the cereal aisle)

METHODS:

1. In a small saucepan, over medium low heat, combine cocao powder, coconut oil, nut butter and honey, whisk until melted and combined.

2. Place puffed cereal in a large bowl. Pour melted chocolate mixture over cereal and stir to combine

3. Spoon into 22 muffin cups, filling each about 1/3-1/2 of the way (not heaping), and place in freezer until hardened, about 10 minutes. I keep these stored in the freezer.

NUTRITION INFORMATION:

Calories 87 /  Carbs 7g / Fat 7g /  Sat Fat 3.2 g / Protein 2g / Sodium 0mg / Potassium 54 mg / Sugar 3g /  Fiber 1 g

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CREAMY RANCH DIP with VEGETABLES

Store bought dressings and dips can be packed full of unhealthy and difficult to pronounce ingredients.  Most bottled dressings contain 20+ ingredients including: high fructose corn syrup, xanthum gum, polysorbate 60, potassium sorbate, artificial sweeteners, calcium disodium EDTA, caramel color.  YUCK!  Try this simple recipe for veggies in dip instead. 

CREAMY RANCH DIP with VEGETABLES

YIELD: 6 servings (2 Tablespoons)  TOTAL TIME: 20 minutes

INGREDIENTS:

• 4 ounces 1/3 less fat cream cheese

• 3 Tablespoons nonfat buttermilk

• 2 Tablespoons chopped flat leaf parsley

• 1 teaspoon chopped fresh dill

• 1/4 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/4 teaspoon ground black pepper

• Vegetables of your choice for dipping, such as carrots, celery, broccoli, jicama, red peppers

METHODS:

1. Combine cream cheese and buttermilk in a small bowl, stirring with whisk until blended.

2. Stir in remaining ingredients.

NUTRITION INFORMATION:

Calories 52 / Carbs 1.4g / Fat 4.3g / Sat Fat 2.4g / Protein 2.1g / Sodium 170mg / Sugar 0.5 g