Kids have a seemingly insatiable appetite for snacks. Noshing on nutritious nibbles between meals can help children fend off hunger and stay focused on school. Whether you’re fueling your child for their school day or sports activity, make sure to fill their bellies with snacks that are rich in protein and fiber.
Allie Hatley, a Health Coach with ThedaCare HealthWorks, shares recipes for two snacks that will help keep kiddos full and focused. These can also double as healthy lunch box options.
Energy Bites
Medjool dates have a rich, almost caramel like taste, with hints of honey and cinnamon. They’re a good source of fiber and contain high levels of essential minerals. Most do contain a significant amount of fruit sugar, but this makes them a good alternative to sugar in recipes.
Ingredients
- 6 dried Medjool dates
- 1/4 cup raw whole cashews
- 1/2 tsp vanilla
- 1 teaspoon unsweetened cocoa powder
- 1/4 cup dried, unsweetened coconut flakes
- 1 1/2 cups dry oatmeal
Directions
- Remove pits from dates and chop into small pieces.
- Place dates, cashews, and cocoa into food processor. Add 2 tablespoons warm water.
- Let sit to soften the dates for about 3-5 minutes. Mix well. Mixture will be runny.
- Empty mixture into bowl and add coconut, oatmeal, and vanilla. Stir well. Add more oats as needed, depending on consistency. The mixture should stick together.
- Cover bowl and refrigerate for 20 minutes.
- Preheat oven to 325 degrees F.
- Roll mixture into walnut-sized balls. Mixture makes approximately 24 balls.
- Place on parchment-lined cookie sheet. Bake for 15-20 minutes.
- Cool and store in sealed container in refrigerator.
Nutrition Facts
Servings: 24 | Serving size: 1 ball | Calories: 45 | Fat: 0.5g | Fiber: 2g | Carbohydrate: 8g | Protein: 1g
Cranberry Pecan Muffins
Prepare these muffins as a healthy snack, breakfast, or lunch option. Muffins freeze well, so feel free to make a larger batch and save some for the future.
Ingredients
- 1 ¾ cups whole wheat pastry flour
- 1/3 cup packed brown sugar
- 2 ½ teaspoons baking powder
- 1 teaspoon salt
- 3/4 cup unsweetened soy milk
- 1/4 cup unsweetened applesauce
- 1 cup chopped cranberries
- 2 egg whites, beaten
- 1/4 cup chopped pecans
- 1/4 cup chocolate chips
- 1 teaspoon grated lemon peel
Directions
- Preheat oven to 400 degrees F. Grease or paper-line 12 muffin cups.
- Combine flour, brown sugar, baking powder, and salt in a large bowl and mix together.
- Combine milk, applesauce, and egg in small bowl and mix together.
- Stir liquid mixture into dry mixture until just moistened.
- Fold in cranberries, pecans, chocolate chips, and lemon peel.
- Spoon batter into muffin cups, filling almost full.
- Bake 15-17 minutes or until toothpick inserted into centers comes out clean.
- Remove from pans and cool on wire rack.
Nutrition Facts
Servings: 12 | Serving size: 1 muffin | Calories: 82 | Cholesterol: 1mg | Sodium: 213mg | Total carbohydrate: 14.6g | Fiber: 1.2g | Protein: 2g | Total sugars: 9.3g
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Tags: Back-to-School Recipes
