Healthy kid's snacks

Do you feel like your children always get hungry between meals? Maybe they are eating lots of snacks that are high in sugar or refined flour and carbohydrates. These types of snacks won’t work at keeping the hunger pangs away. For the amount of energy that they burn, it is essential that children’s snacks be full of slow-release energy. We would like to share some of our favourite snack ideas for kids and also snacks that they will actually eat. It is so important to give the right kind of healthy snacks – this includes a good source of protein and calcium and, also it is important that they are not high in sugar and full of refined flour.

[It is also important to get the right types of high fibre foods for your kids]. Making simple snacks at home is also a great way for you to get children in the kitchen, cooking with you, and learning more about the types of foods that they eat and where they come from. Don’t forget that snacks can also be healthy drinks for kids too.

So next time you are stuck for snack ideas here are some diet tips and snack ideas for you to try out with them, and the best bit is that all of these are vegan and gluten free snack recipes! Need we say that our Hiya bars are the perfect kids snack too!

Seed or nut butter and banana smoothie

Make this healthy snack for kids and it is a great way to get your children to join in with you.

  1. 1 cup 240 ml milk of your choice.
  2. 1 teaspoon or 5 ml of vanilla essence
  3. 2 tablespoon or 30 grams of seed or nut butter (peanut butter is great)
  4. 1 banana (as ripe as possible).
Put all of the ingredients in a blender and whizz. This is super simple and filling. The peanut butter or seed butter is a source of protein, good fats and fibre. Another simple way to serve up this combination is to slice the banana then spread peanut or seed butter on the slices, you can also add some plain full fat yogurt over the top. Also, try with other fruits, like berries or add some cacao to give that rich chocolatey taste but in a healthy way. Yummy!

Banana cup cakes

We fancied banana cake for a perfect kids tea! This is gluten free, vegan and delicious.
225g chickpea flour
4 tsp baking powder
125g vegetable oil (butter)
200g soft brown sugar
3 ripe bananas – mashed
2 egg substitute (I used psyllium husk, 1 tbsp husk and 2 tbsp water per egg, mix just before using)
Add cinnamon or ginger if you fancy spicing it up
Heat oven to 190C/170C fan/gas 5 and prepare muffin cup cases in a tray.
Use all in one method to mix ingredients.
Fill cup cases to two thirds and bake for approx. 25 mins. Check with skewer.
Cool for as long as you can resist! Yummy.
Options – you can make this same recipe as a loaf, just lower the temp slightly and cook for approx. 50 mins.

Krispies - yummy

Krispies time!! This is a vegan version with a more adult taste, but options for the kids and the sweeter tooth. Recipe is more by eye than weighing, but generally this makes 12 muffin cases:
125g coconut oil
150g golden syrup
125g cacao nibs
2 tbsp cocoa powder
Warm and mix oil and syrup in a large pan. Add cacao nibs and when slightly melted add cocoa powder. Mix well and taste. If too bitter for you, add more golden syrup, or substitute cacao with milk chocolate. Mix about 3 cups of rice krispies (or other cereal of your choice) – again this is by eye. Put in muffin cases and cool in fridge. Have fun decorating with the kids! Eat when set, if you can wait…

Delicious savoury muffins

Why not try these simple, healthy and savoury muffins with chickpea flour, green peppers, red onions. They are just so easy and perfect for Sunday supper or a healthy kids snack at any time.
1 tsp minced ginger
1 onion diced
1 green pepper
0.25 cup broccoli or spinach greens or green beans
1.5 cups chickpea flour
0.5 tsp cumin
0.25 tsp Nigella seeds
0.25 tsp ground black pepper
1 tsp turmeric
2 tsp yeast
1.75 cups water
0.25 cup fresh coriander
Preheat oven to 190/170 fan/gas 5 and prepare a muffin tin with cases. Fry the ginger, onion and green pepper, add the broccoli (or your chosen green), you can add a splash of water to prevent any vegetables from sticking. In a separate bowl put in the chickpea flour, cumin, nigella seeds, black pepper, turmeric, and yeast. Mix through. Add the water and vegetables to the dry ingredients and mix through until it becomes a batter, then stir in the fresh coriander. Pour batter into muffin cases and bake for 20-25mins. Enjoy!