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Ants on a Log
Cut a stick of celery into 4 pieces. Spread almond or peanut butter on the inside. Place a few raisins on top. Presenting these healthy ingredients together in a fun way encourages children to eat a good balance of carbs, fat and protein.
With such high fibre oats improve digestion and encourage the growth of beneficial bacteria in the digestive tract. When made with milk, chopped fruit, cinnamon and nuts, porridge makes a wholesome, sweet and creamy breakfast as well as a comforting snack on cold afternoons after school.
Veggie pita pocket
Cooking and creating healthy snacks together can be a fun activity which encourages future healthy eating habits. Chopping up some raw veggies (carrots, tomato, lettuce, celery, peppers, cucumber, pickles), spreading some hummus or guacamole on whole wheat pitta pockets and allowing the children to pick from the selection of vegetables to create their own sandwich. Vegetables are such an important component of our diets containing important fibre, vitamins and minerals used for boosting the immune system and keeping pesky colds and flus at bay.
Smoothies are one of the best ways to consume a variety of fruit and vegetables. The flavours of healthy vegetables such as spinach, kale, avocado, carrots and celery can be masked by zingy berries and sweet juicy fruits such as pear, apple, strawberries, raspberries, blueberries, peach, mango, plum and banana.
There are countless combinations, smoothies can be tailored for personal preference and are a delicious way to get all of the fibre, vitamins, minerals and anti-oxidants growing bodies need. Plain yogurt or almond milk can be used to add calcium and a creamy texture. Fruit juice should be avoided as all the sweetness needed can be provided by fresh fruit.
Banana oat cookies
Using fruit to satisfy a sweet tooth is a healthy alternative to refined sugary treats. These delicious, simple to make, Banana Oat Cookies are a perfect substitute which still feel like a treat.
3 ripe bananas, mashed 1/3 cup (80 ml) of coconut oil
2 cups (160 grams) of rolled oats 1/2 cup (80–90 grams) of mini chocolate chips or dried fruit
1 teaspoon (5 ml) of vanilla
Mix all ingredients in a bowl. Place spoonful’s of the cookie mixture onto a greased cookie sheet and bake for 15–20 minutes at 175°C.
Baked sweet potato fries
Instead of your standard oven cooked chips, a healthy alternative are homemade baked sweet potatoes fries. Sweet potatoes are a rich source of beta-carotene, a nutrient that can be converted into vitamin A by your body. It contributes to healthy eyes and skin.
Simple to make just peel and cut the sweet potato as thick or thin as preferred. Place on a baking tray, toss in salt and olive oil cook for 220°C for 20 minutes.
Carrot sticks and Hummus
Most kids love dip, and providing them with a healthy dip is a great way to get them to eat vegetables. Hummus and Carrots are a delicious combination, with the fibrous, creamy texture of the hummus filling kiddies up until dinner time.
Similar to cookie dough, these energy balls provide a delicious, yet nutritious substitute. Either ground flax seeds or chia seeds make up the base, providing a filling, fibrous snack. Mix all the ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a special treat, replace the dried fruit with dark chocolate chips.
1 cup (80 grams) of oats 1/3 cup (115 grams) of unfiltered honey
1/2 cup (125 grams) of almond butter
1/2 cup of ground flax seeds (55 grams) or whole chia seeds (110 grams)
1 teaspoon (5 ml) of vanilla 1/2 cup (80 grams) of dried fruit or dark chocolate chips
Peanut butter and banana quesadilla
Banana and Peanut Butter quesadillas are a tasty delicious treat perfect for lunches and snacks. Spread the peanut butter over the entire tortilla. Slice the banana and arrange the slices on half of the tortilla. Sprinkle the cinnamon over the bananas and fold the tortilla in half. Slice into triangles before serving.
1 whole-wheat tortilla 2 tablespoons (30 grams) peanut butter
1/2 a banana 1/8 teaspoon of cinnamon