From a nutrition standpoint, “snack
foods” can get a bad rap. Perhaps it’s because one of the most desirable traits
of a snack is convenience — meaning that they tend to be packaged, processed,
low in nutrition and often high in sugar.
A snack doesn’t need to be
unhealthy. There are plenty of choices available that are nutritious, tasty,
and — importantly — quick and easy to
Here are 10 of our favourite
healthy snack ideas for hungry kids and busy parents:
Beetroot berry smoothie
Smoothies are an excellent way to
get lots of nutrients into a single serving. They’re fast to make, a great way
to use up fruit and veggies from the crisper or freezer, and their bright
colours and fruity flavours mean they’re popular with kids. This recipe is for
a blueberry and beetroot smoothie, but you could easily substitute with the
fruits and veggies that you have on hand.
80 grams of frozen blueberries
1 small cooked and peeled beetroot
(the vacuum-packed ones from the supermarket are perfect)
1 small banana, peeled, sliced and
1 cup of milk (cow’s milk or
Add all of the ingredients to a
blender, and blend until smooth. For a thicker smoothie, add some ice cubes or
more frozen fruit. For a runnier consistency, add more milk or water.
Apple, ricotta and almond pots
These little pots might have only
three ingredients, but they pack lots of texture and nutrients. This formula
works well with other ingredients, too — you could substitute the apple for
some pear, the ricotta for cottage cheese or Greek yoghurt, and the almond for
any nuts or seeds, or even a tablespoon of granola.
1 apple, cored and chopped into
100 grams of ricotta cheese
1 small handful of chopped almonds
Add the chopped apple to a small
bowl or container, add the ricotta cheese and top with almonds.
Sweet potato fries
These fries aren’t like the kind
you get at the drive-thru. Sweet potato is low-GI and rich in fibre and vitamin
A. These fries are oven-baked instead of deep-fried, so they’re lower in fat
and won’t leave you with greasy fingers.
2 large sweet potatoes
1 tablespoon of olive oil
Salt, to taste
Cinnamon, to taste
Preheat the oven to 200 degrees and
line a baking tray with parchment paper. Slice the sweet potatoes in half
lengthways, and then, lengthways again, into 2cm strips. Cut these slices into
2cm strips until they look like rustic fries. Place in a bowl, add olive oil
and toss to combine. Spread out in a single layer on the baking tray, and bake
for 15 minutes. Take the tray out, turn the fries over, and bake for another
10-15 minutes, until crispy. Top with salt and cinnamon and serve with hummus,
guacamole, or reduced-sugar tomato sauce.
For healthy snacks that are even
easier and faster, we love these ideas and combinations:
crackers and cheese
Berry and yoghurt parfait
peanut butter and sultanas