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 put together.

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.

Ingredients

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 frozen

1 cup of milk (cow’s milk or plant-based)

Method

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.

Ingredients

1 apple, cored and chopped into bite-sized pieces

100 grams of ricotta cheese

1 small handful of chopped almonds

Method

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.

Ingredients

2 large sweet potatoes

1 tablespoon of olive oil

Salt, to taste

Cinnamon, to taste

Method

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:

● Wholegrain crackers and cheese

● Dark-chocolate dipped strawberries

● Fruit kebabs

● Melon and cottage cheese

● Hummus and veggie sticks

● Berry and yoghurt parfait

● Celery with peanut butter and sultanas