Healthy Snacks for Kids and Teens

Americans are a snack-crazed culture. And for better or worse, our children seem to be born with this passion for snacking. From the time you become a parent until you pack the kids off for college, snack foods will constitute a sizable portion of your food budget, and the interior of your car will be blanketed with crumbs and wrappers. Instead of loading up on store-bought snacks, which are high in sodium and often high in fat (nearly all supermarket snack foods contain unhealthy partially hydrogenated fats), try these simple home-made snacks.

NACHOS: Very popular with older children and teens. Simply pile tortilla chips on a microwave-proof plate and sprinkle with salsa and nondairy cheddar cheese. For “nachos grandes,” sprinkle with some drained and rinsed canned black or pinto beans. Microwave just until the cheese melts and serve warm.

HOT BEAN DIP: Simple and so good, just combine about 3/4 cup vegetarian refried beans with 1/4 cup good-quality salsa in a serving bowl. Cover and microwave for about 1 minute, then serve with natural, stone-ground tortilla chips.

CINNAMON-RAISIN TOAST: An all-time favorite in our home! Raisin bread makes great cinnamon toast. Simply toast fresh raisin bread, spread lightly with non-hydrogenated margarine, and sprinkle lightly with cinnamon and natural cane sugar.

INSTANT CREAMY DIP FOR RAW VEGGIES: Simply combine about 1/3 cup each vegan mayonnaise and plain nondairy (coconut or soy) yogurt in a small bowl. Sprinkle in a little dried dill and seasoned salt or seasoning blend (such as Spike or Mrs. Dash). Stir until smooth. Serve with baby carrots, small broccoli and cauliflower florets, bell pepper strips, and other raw vegetables.

SKEWERED FRUIT: Any presentation that adds a bit of interest to fresh fruit is always welcome. Simply cut any fresh fruit in season into bite-sized chunks and alternate on wooden or bamboo skewers with grapes (organic fruit preferred, of course).

PAPER BAG POPCORN: Did you know that all popcorn is microwavable? If you buy your own organic popcorn kernels in bulk, it’s not only much more economical, but you are the one who controls how much salt (if any) goes on, and you get non of those preservatives or hydrogenated fats. Here’s how: simply put 1/4 cup unpopped kernels in a lunch-sized brown paper bag. Fold the top over and secure with a couple pieces of tape. Microwave for two minutes or so, or until you hear the kernels finish popping. Transfer to a large bowl, sprinkle with salt to taste. If you’d like, drizzle a small amount of melted nonhydrogenated margarine on the popcorn and stir well.

PEANUT BUTTER AND JELLY “PIZZA”: Here’s a fun way to give a familiar duo a fun spin. Warm up a good-quality personal-size pizza crust in a toaster oven. Spread with natural-style peanut butter (or other natural nut butter) and all-fruit preserves. Cut into 6 wedges. Makes 2 or 3 snack-size servings.

• For more healthy snacks, visit Snacks and Dips in the Recipes Galore area.
• Make sure to explore the entire Veg Kids and Teens page on VegKitchen for lots of easy, healthy recipes for vegetarian and vegan kids and teens.