Healthy Snacks for Kids

Snacks, especially in the afternoon, should be a part of every child's balanced diet. However, unhealthy snacks can increase the risk of childhood obesity. Though it's easy to equate snacks with junk food, it need not always be true. You have a wide variety of choice when it comes to making healthy snacks for children. Prepare your snacks in a way that your kids derive the optimum amount of proteins, carbohydrates and vitamins out of them. If your kids love fruits, make a delicious pudding with apple, banana and strawberry slices. In the same way, if your kids cringe at the sight of vegetables, dress up carrots, celery or broccoli in a low-fat dip.

Some Healthy Snack Ideas

Though there is a never-ending list of healthy snack for kids, here is an attempt to include a few of them.

• Apple slices with butter
• Tortilla chips with dip
• Bread sticks with hummus dip
• Chunks of raw vegetables with dip
• Dried fruits, raisins and nuts
• Whole grain breads or crackers with fruit spread
• Rice cakes with peanut butter
• Slices of cucumber, carrot and avocado with creamy dip
• Baked chips, popcorn and pretzels
• Yogurt, pudding and homemade fruit smoothie

Fun Healthy Snacks Recipes for Kids

You should take care that the snacks you serve to your kids are as healthy as the meals you prepare. Use the same guidelines to plan the snacks, as you go for meal planning. This will ensure that your kids consume enough nutrients in each delicious bite. Ask your kids to vote for their favorite fruits and vegetables. Kids love just about anything they can dip their fingers into. A plate full of carrot, bell pepper slices and tomatoes will disappear in no time, if there's a hummus or a bean dip to go with it. Whole wheat crackers and baked tortilla chips are also healthy and delicious accompaniment for applesauce or sweet cream dips. Most kids love eating frozen snacks. Frozen grapes, bananas and strawberries topped with fresh cream make healthy as well as indulgently delicious fruit trifle. Watch them go bananas for frozen bananas coated in chopped nuts and sweet chocolate syrup. You can make fruits, vegetables and even whole grains attractive to your kids with some tried and tested recipes. Try out these healthy snack recipes and watch your kids look forward to their snacks time.

Cheesy Popcorn
Ingredients

• 4 cups hot air-popped popcorn
• 1/2 cup Parmesan cheese, grated
• Cayenne pepper, to taste

Preparation

Toss popcorn with Parmesan cheese. Sprinkle a dash of Cayenne pepper and serve.

Number of Servings: 4

Tomato Tossle
Ingredients

• 1/3 cup tomato, chopped
• 2 tbsp mozzarella cheese, grated
• 1 fresh basil leaf
• 1/2 tsp olive oil
• 1/4 tsp granulated sugar
• 1 bread slice, toasted
• Garlic powder and salt

Preparation

Combine all the ingredients in a medium-sized bowl. Sprinkle salt and garlic powder. Cut the toast into 4 equal pieces. Drain the juice and spoon equal amount of tomato mixture over the toast pieces. Serve.

Number of Servings: 4

Peanut Butter Balls
Ingredients

• 1/4 cup crunchy peanut butter
• 2 tbsp honey
• 2 tbsp milk powder
• 1/3 cup graham cracker crumbs
• 2 tbsp sweetened coconut crumbs

Preparation

In a medium-sized bowl, mix the peanut butter, honey and milk powder, stir. Add the cracker crumbs and mix well. Divide the mixture into 4 portions. Roll them between your hands to make oval shaped balls. Spread the coconut on a plate and coat the balls by rolling them on the plate.

Number of Servings: 4

Chocolate Crunch
Ingredients

• 1 cup Wheat Chex cereal
• 1 cup pretzel sticks broken in half
• 1/4 cup salted almonds, roasted
• 3 tablespoons chocolate chips

Preparation

Melt the chocolate in a double boiler over hot water or microwave on medium, for 2 minutes. Take a small bowl and combine the Chex, pretzels and almonds. Add the chocolate and stir. Use a baking sheet and spread the mixture. Refrigerate for 30 minutes, until the chocolate is set.

Number of Servings: 4

Apple & Cheese Squeeze
Ingredients

• 1 flour tortilla (6 inch diameter)
• 4 tbsp medium cheddar cheese, grated
• 1/3 cup thinly sliced apple

Preparation

Place the tortilla on a plate and sprinkle 2 tbsp cheddar cheese on 1 half of the tortilla. Place the apple pieces over the cheese. Then sprinkle 2 tbsp cheese over the apple pieces. Fold the tortilla over the filling. Microwave on high, for about 1 minute. Cut the tortilla in half and serve.

Number of Servings: 4

Chocolate Macaroons
Ingredients

• 1 egg white
• 1/3 cup icing sugar
• 1 tsp cocoa powder
• 1 cup unsweetened coconut crumbs

Preparation

Beat the egg white in a medium-sized bowl. Combine the icing sugar and cocoa powder in a bowl. Add the mixture to the egg white and stir well. Add the coconut to the bowl of egg white. Place a parchment sheet on a plate and spoon 4 mounds of the mixture on it. Microwave on HIGH for 1 minute, until the mixture is firm. Repeat with the 2nd batch of egg white mixture. Refrigerate and serve.

Number of Servings: 8

Fresh Fruit Trifle
Ingredients

• 1 cup banana, sliced
• 1/2 cup fresh strawberries, sliced
• 1 cup milk
• 1/3 cup chocolate pudding powder
• 1 cup small cake cubes
• 1/2 cup whipped cream topping

Preparation

Put the banana and strawberry slices in a small bowl. Combine the chocolate pudding powder with the milk. Stir till the mixture is smooth and thick. Take a pudding glass and put half the cake cubes in it. Spoon the pudding mixture over it. Add half the fruit mixture, topped with 1 tbsp whipped cream. Serve chilled.

Number of Servings: 2

Help your child make healthy snack choices over hamburgers, chips, pizzas and other fast foods. Having regular healthy kids snacks will help your children overcome constant food cravings. Late mornings and early afternoons are usually the best time for snacks. However, don't forget to limit snacks to just 100 - 150 calories per serving. Healthy snacks will give the kids much-needed boost, as well as keep them healthy and fit.

Healthy Road Trip Snacks

Every time you pull over for a quick snack at a store or a gas station, the junk food you gnaw on is not only good to suffice your appetite, but also sufficient enough to give you a brand new waistline. What a 'waste'!

Even if you're not a calorie conscious person, it is wise to keep away from the chocolate bars and ice cream sodas, as the intake of sugar in these products can make you drowsy. The next few lines will throw light on healthy snacks that are favorable on a road trip.

Fruits and Vegetables
On any road trip, a fair share of fruits such as bananas, apples, grapes and oranges are a great way to fight hunger. You can have these fruits either whole or opt for a fruit salad. In case you decide to carry fruit salad on your road trip, see to it that it's kept in a little ice box. You can also dice fruits and vegetables and make your favorite dips. Carrot sticks and cherry tomatoes too make a great munch on a long road trip. Carrying a small pocket knife always comes in handy during a road trip.

Snacks at Restaurants
If you haven't packed healthy snacks for your road trip and want to stop for a quick bite, you can order an omelet stuffed with vegetables and accompanied with brown bread. If you have a sweet tooth, you could choose a muffin which has a good nutritional value. A glass of fresh fruit juice adds to the fiber and vitamin quotient. You can also choose whole wheat toast with some peanut butter. For all you potato lovers, baked potato chips are a good option instead of the greasy deep-fried chips. Sandwiches with spinach and low-fat cheese are another great option. Make sure you order whole wheat bread for your sandwiches. For those who cannot resist chicken, preferably opt for the baked variety, rather than the fried ones. 

Dry Fruits
These are a great snack on a long road trip. Dry fruits and nuts are a great combination for any road trip, be it any place. You can pack a whole variety of raisins along with almonds, walnuts and pecans to add that tangy flavor to your appetite. See to it that you consume these in small proportions, rather than all at one go, as too much of anything can cause stomach upsets. 

Cookies
These are a favorite with children on road trips. Keep in mind the type of cookies that you take along on your road trip. Avoid gooey cookies that can mess up the interiors of the car. Dry cookies are a safe option when it comes to road trips. You can choose walnut and almond cookies or the ones with chocolate chips, depending on the preferences of your children. Cookies made from oat are another great option for any road trip. See to it that the cookies you bake or buy from a store do not have a high content of butter in them.

During a road trip make sure that you consume a lot of water to avoid dehydration. Scoops of yogurt and fresh fruit juice along the way are a refreshing way to beat the heat. Packing a healthy snack on a road trip doesn't mean cramming in snacks that could serve an entire generation. Pack the required amount of snacks that you will need for that specific trip and enjoy the memorable experience.

Five Healthy Snacks for Folks on the Go

With the hectic schedule that most people run through each day, it's easy to fall into the trap of grabbing a bite from a vending machine or a fast-food restaurant whenever you suddenly realize you haven't eaten in 8 hours and you're starving. Unfortunately, when you go too long without eating you risk not only overeating, but also binging on foods that are packed with sugar and emptycalories - unhealthy carb-laden foods that give you energy in the short term, but deprive your body of essential nutrients it needs in the long term.

Dieticians claim that the best practice to follow for overall general health is to eat something every two to four hours during the day. To keep from getting hungry while also avoiding gaining weight, its best to choose snacks that have no more than 150 calories per serving. Many such snacks can be easily prepared ahead of time and packed away in plastic bags so they're easy to grab and go. Here are some healthy snacks that anyone can grab and go to keep fit and feel great.

Snack bars: Perhaps the most ubiquitous "grab and go" healthy snack around, snack bars should be the first choice for people on the run. The best thing about snack bars is that they are extremely portable, they fit easily in a purse, a backpack, a glove compartment, a pocket, and even a diaper bag. They do not need to be refrigerated, and their wrappers are usually quite durable and help them stand up to rough treatment. There are numerous flavors and ingredients out there and hundreds of options to choose from. Keep an eye on the calorie count if you're watching your weight, though, because many of them are loaded with sugar and fat.

Rice cakes: Rice cakes were one of the first low-calorie but filling snacks for dieters years ago, and they've just gotten better through the years. You can now get them in various flavors, including cheese, caramel, cinnamon, and even garlic. They are low in fat, high in fiber, and they hold up very well in traveling. To make an almost fat-free snack of sweet goodness, try spreading jelly on rice cakes and stacking them into a tower.

String cheese: Kids love string cheese because it's not only tasty, it's fun to peel and dangle over your mouth before gobbling it up. But it's a healthy choice for people of all ages. String cheese should be refrigerated when it's not in use, but it can stay out of the refrigerator for hours at a time, making it an ideal snack to carry for a mid-morning snack or an afternoon nibble attack. One part skim-milk string cheese snack has 50-70 calories and about 5 grams of fat, and it's packed with calcium and protein. Add a couple of whole wheat crackers and you have a tasty snack that's healthy and satisfies a craving for crunching.

Dried fruits and vegetables: Sure, you can grab a fresh apple or carrot stick to take with you on the run, but if you don't eat it right away it will probably end up bruised or dried up, or worse, soft and spoiled. A healthy alternative that is much more portable is dried fruits and dried veggies. Dried fruits and vegetables are made from natural foods that are just dried out and dehydrated, leaving behind plenty of real vitamins, minerals, and fiber, just like the non-dried varieties. A wide variety of dried fruits can be found most places, including bananas, apples, cherries, blueberries, pineapple, apricots, prunes and mangoes. Dried vegetables include pea pods, peppers, carrots, beets, corn, and even tomatoes.

Nuts: The quintessential snack-to-go, nuts are now available in various pre-packaged portions for keeping in your desk drawer, pocketbook, or glove compartment where they are in easy reach when you have the munchies. They last forever, they don't spoil or go bad, and they're packed with healthy oils as well as minerals such as magnesium potassium, phosphorous, and calcium. Walnuts in particular are a great snack because they contain omega-3 fatty acids that have been proven to reduce inflammation, boost levels of "good" cholesterol, and aid in keeping skin healthy. Be sure to keep an eye on serving size, though - nuts are one of those things that you just can't seem to stop eating. But too much of a good thing is never a good thing, and although the oils are good for you, they're also high in calories. Also, stick with regular or raw varieties of nuts instead of roasted, salted, or flavored nuts, which are packed with salt.

With a little imagination and careful reading of labels to keep an eye on calories and added ingredients, you can easily set yourself up with some snacks to keep you healthy without weighing down your on-the-go lifestyle.

Healthy Diet Snacks

It is said that the secret to a healthy diet is having a healthy snack that keeps you full and keeps binge eating in check. By eating something low-cal between meals, you can avoid feeling the need to hog during meal times.

A snack that keeps you full, gives your body the required nutrition and does that without adding too many calories through unnecessary fat is a healthy snack. So high fiber cereals, fruits, vegetables and whole grain foods fit the bill. You could also try something that has a high protein content but does not add too many calories. Remember to lay off anything that is fried or high in sodium. Chips are not healthy snacks!

Healthy Snacks While on a Diet

Whole Grain Snacks: Simply put, if you eat a brown variant of something that is originally white, you've started eating healthy already. So you can swap the white bread with the brown and the white pasta with brown pasta. There are also special whole-grain pretzels and crackers that are both tasty and healthy. Whole grain snacks have a high fiber content and do not add unnecessary calories to the body. Other whole grain snacks could include granola bars and high fiber cereals. Oatmeal is a good option for snack-time eating as well.

Fruits and Vegetables: Fruits and vegetables also enjoy the same advantages as whole grain snacks. But make sure you're eating the right ones! What you need are fruits and vegetables with a high fiber content. So tailor-made to suit these demands are leafy vegetables like spinach and celery. Carrots are a good healthy diet snack too! Fruits include oranges and apples (don't remove the skin of apples, as it is the main fiber source!). These not only are low-calorie foods but also add the required minerals and vitamins to your body!

Nuts: Nuts are another great option for a healthy snack. Nuts add a great deal of proteins to your body. But you will have to be a little frugal while eating nuts as they are also a big source of fat. But they are acceptable as they contain mono-saturated fats which are considered lesser evil. Besides, a limited amount of fat is required by the body to fuel its daily activities. So why not eat nuts! Nuts like almonds and chick pea can be eaten, but keep the consumption in check.

Other Unclassified Foods: While other foods could be grouped into categories, these are ones that couldn't find a group. A list of other healthy foods include air-popped popcorn (make sure they have low sodium and no butter is used while popping), yogurt (made from low-fat milk), white meat fish like tuna and salmon (make sure they are boiled/roasted not fried) and chicken (again preferably boiled/roasted).

Remember, a healthy diet snack is one that optimizes calorie consumption. One gram of protein has lesser calories as compared to one gram of fat or carbohydrates. So it is a good idea to substitute the fats with proteins. But while you optimize this, you have to keep in mind that all nutrients are required by the body for its daily processes. So it is not advisable to go completely off fat or carbohydrates and eat only proteins.

Quick Snack Recipes

Many a time it happens that you are not that hungry but want to munch something while watching TV or chatting with your friend, or guests arrive at your home suddenly and you are wondering which quick snack recipe to prepare. Given below are some of the quick and easy snack recipes that you can easily try at home.

Gorp
This recipe is a very healthy snack with lots of nutrition benefits like potassium, fiber, magnesium and vitamins. The time taken to prepare this recipe is hardly five minutes and you will enjoy the taste too.

Ingredients

• Roasted Peanuts - ¼ ounce
• Dried Cranberries - ¼ ounce
• Pitted Dates - 1 tablespoon
• Chocolate Chips - 1½ teaspoon
• Almonds - ½ ounce

Procedure

Use unpeeled almonds and chop the dates. Take a small bowl and mix the above given ingredients in it. The quick snack recipe is ready to eat.

Banana Coffee Smoothie
This banana recipe is a good option when you want to have something refreshing. The time required to prepare this smoothie is very less, but you need to cool it in refrigerator for better taste.

Ingredients

• Ripe Bananas - 2
• Milk - 300ml
• Coffee Yogurt - 200gm
• Grounded Cinnamon - 100gm
• Grounded Nutmeg - 1 pinch

Procedure

Put the bananas, chocolate yogurt, nutmeg, cinnamon and milk in a blender and blend the mixture until it becomes smooth. Then keep the mixture in the refrigerator for an hour and banana coffee smoothie is ready.

Grasshopper Guts
This quick snack recipe makes one of good snacks at kid parties. With very few ingredients required the snack is easy to make.

Ingredients

• Noodles - 3 cups
• Peanuts - 1 cup
• Butterscotch Chips - 1 (6 ounce) package

Procedure

Take a saucepan and put the butterscotch chips in it. Keep low flame and stir the butterscotch chips. Then turn off the flame and add peanuts and noodles to melted butterscotch chips. Make 20-30 small structures using wax papers and put the mixture in them with the help of teaspoon. Grasshopper guts are ready.

Roasted Edamame
If you feel like having some spicy snack while watching your favorite movie, here is a quick snack recipe you can try.

Ingredients

• Garlic Powder - 1 teaspoon
• Chili Powder - 1 teaspoon
• Onion Powder - 1 teaspoon
• Black Pepper - 1 teaspoon
• Paprika - 1 teaspoon
• Olive Oil - 1 tablespoon
• Kosher Salt - ½ teaspoon
• Cayenne Pepper - ⅛ tablespoon
• Edamame - 2 cups

Procedure

Edamame is nothing but type of soybeans, the ones you use here should be ready to eat shelled ones. Now, take a small bowl and put all the above mentioned ingredients. Mix the ingredients properly until they are coated well with olive oil. Then roast the soybeans in a baking dish without covering the dish for about 15 minutes. Stir the beans until they turn brown and your quick snack recipe is ready.

Salsa
Kids always want something new to eat after the school. Try this quick snack salsa recipe that your kids can enjoy with potato or tortilla chips.

Ingredients

• Small Onion - 1
• Clove Garlic - 1
• Hothouse Tomatoes - 3
• Green Chili - 1 or more
• Salt to taste

Procedure

Chop all the given ingredients and blend them until you get smooth paste out of the mixture. Then add salt and mix properly, serve it with chips.

So, making some quick snacks is not a difficult task. Just try different mix and match combinations of the ingredients in your kitchen and you may come up with some great luscious quick snack recipes.

High Protein Snacks for Kids

Kids are super active and always up to something. Naturally, their energy requirement is also very high. They may not be getting all the minerals and other nutrients from their daily diet. The reason is, most kids crave for junk food and refuse to eat anything that has 'green' in it. Flustered parents often give in to their demands thinking that, the child will at least eat something. This, however, is a very wrong practice since, junk food not only deprives your child of essential nutrients, but also makes her susceptible to several health issues. A good solution to this problem is to feed your child high protein low carb snacks, which appeal to her taste as well as eyes.

Since, kids grow very rapidly, their body needs high proportions of proteins, to ensure proper development. Thus, it is imperative to include high protein foods in the diet of your child. However, if you give a plain glass of milk, which is rich in proteins, your child is unlikely to even touch it. Hence, incorporate the high protein foods into delicious high protein snacks recipes, which your child will simply love to eat.

High Protein Snacks for Kids

Eggs
A single egg suffices the daily protein requirement of a 5 year old child. You can experiment with eggs to make them into delicious and healthy snacks. Hard boil a couple of eggs and cut them in funny pieces, your child will simply adore it. Alternatively, you can also scramble an egg and then roll it in a flour tortilla. Eggs make for a great high protein diet for kids.

Nuts and Seeds
Most nuts and seeds are high protein foods. Combine them with dry fruits for a yummy and nutritious snack. Nuts and seeds are very convenient to eat, hence your child is unlikely to complain. Stuff the pockets of her jeans with a handful of nuts and seeds. This way, she can even munch them while playing or studying. However, avoid giving nuts and seeds to younger child as they make choke her.

Mini Sandwiches
Mini sandwiches made from tuna, chicken or peanut butter are a great after school snack pack. Tuna is rich in protein and a tasty option as well. You can even make tuna salad, if your child has a taste for salads. You can disguise as many healthy foods as you want, just make sure to make it presentable.

Dips
You can make your child eat anything, if you accompany it with a tasty dip. Hummus, made out of chickpeas is a great protein source and a delicious one as well. It is thick enough to be spread and therefore less messy to eat. You can also prepare your own ranch dip with low-fat plain yogurt and ranch seasonings.

Milkshakes
Your child might not even look at a plain glass of milk, however, if you make it colorful and tasty, you'll see it disappear in an instance. Use your child's favorite fruits for preparing milkshakes. Strawberries, blueberries give vibrant colors to milkshakes. Your child will simply love to relish a glass of chilled milkshake after a day outdoors.

Soy Milk and Tofu
Soy milk and tofu are loaded with proteins. Think of the numerous ways you can incorporate these high protein foods in your child's diet. Add pieces of fruits in soy yogurt or make milkshake out of soy milk. You can find several easy-to-make recipes of soy milk and tofu.

The above high protein snacks are a good way of ensuring that your child gets her protein requirement fulfilled. You can easily control what goes in the diet of your child, if you cleverly disguise healthy stuff in her food. All you need to do is add some healthy tit bits here and there, come up with some funny name for your recipe and just don't tell your child it's healthy for her!

Easy Healthy Snacks

The most striking characteristic of an ideal snack, is that it has less number of calories and more nutritional supplements. This characteristic helps people in maintaining their weight and in controlling obesity.

Many students prefer having snacks in the afternoon, to increase their energy levels after a tiring day. There are many reasons for why children like snacks over other kinds of foods. The main reason is that snacks are very tasty and are good sources of carbohydrates, fats, sugar and sodium. The variety available in snacks is much more than that in other food items. Mothers too find making them easier and quicker. Many of them are also available in the market and are in ready to eat forms, which saves a lot of time involved in cooking.

The healthy snacks mentioned below, will always keep them fit and fine and this will have a good positive effect on their studies. Students who are fit have better concentration levels, stamina and enthusiasm, then those who fall ill due to the lack of a proper balanced diet. Kids with good fitness, also do well in sports and extra-curricular activities. Adults can work for long hours without getting bored or exhausted, if they consume these nutritious snacks.

Fruit Juice Popsicle

This is one of the best snacks for kids and is very easy to prepare. The first step while preparing the fruit juice popsicle, is to buy the containers or the popsicle makers from the market. Then, the second step is to fill them with the juice of fresh fruits. Then, the last and the most important step is to freeze them well. These fruit juice popsicles are very healthy for your kids and for the adults, especially women. Make the fruit juice popsicle in different colorful and attractive flavors. You can consider the idea of having this snack once everyday.

Oatmeal Cookies
Oatmeal cookies are good for your health because they contain high amounts of fibrous substances and grains. Decide on the quantity of sugar you want, if you are making these oatmeal cookies at home. For a change, you can use fries of imported chocolates on the cookies, which will give them a yummy taste. The last step is to put them in your microwave oven, for a stipulated time, and then serve them in fancy utensils.

Tasty Sandwiches
Sandwiches are also healthy snacks which can be bought ready-made from the market or can be prepared at home. You will need a big loaf of bread to make sandwiches for many people. Cut tomatoes and carrots and place them in between two bread pieces which have been cut in attractive triangular shapes. Apply cheese or butter for improving the taste of your sandwiches. Add sufficient quantity of salt and then serve the sandwiches in colored dishes of different shapes. You can eat your sandwiches with jam or sauce.

Some More

• Fruits and cheese
• Pudding with low-fat
• Soy flour
• Low calorie chocolates
• Curried eggs
• Peanut butter

You can enjoy eating these snacks, as and when you please. However, one should avoid excessive consumption of a particular kind of food, which may disturb the body cycle and our overall well-being.

Healthy Snacks for Toddlers

Most toddlers have boundless energy that can make it difficult for us adults to keep up with them. To sustain these energy levels, as well as to grow strong and healthy, your baby needs good adequate nutrition. However, this may be difficult to accomplish as your toddler may not have the patience to consume an entire meal at a time, may refuse to eat, or may be disinterested in food. Under these circumstances, your answer lies in good healthy snacks, that are tasty and fun to eat. But this will leave you wondering what are healthy snacks for kids. They should ideally comprise fresh food that are high in nutrients (vitamins, minerals, protein, and fiber), and calcium rich foods, that take care of some of the 1,000 to 1,200 calories a day your child needs. You can safely give your child two or three snacks a day, perhaps mid-morning, mid-afternoon, and again after dinner, depending on his/her need. If you are wondering about quantities, a good rule of thumb to follow, is to feed your child one tablespoon of food for each year of your child's age.

Healthy Snacks for Children

The list of healthy snacks include cheese and crackers, whole wheat pancakes (fresh or leftover) with jam, Graham crackers and whole milk, leftover pasta or rice, yogurt and small pieces of fresh fruit. Other easy healthy snack items your toddler is likely to enjoy are low-sugar breakfast cereals, a few chopped fruits mixed with bits of cottage cheese or yogurt, hard-boiled eggs or plain/Marmite rice cakes. A few other healthy meals for toddlers are mini muffins, half a cup of whole milk and a banana or a banana/strawberry milkshake, fresh fruit or 100% juice and small sandwiches. While foods like corn on the cob and popcorn make good snacks, one must be sure that their child will not choke on them. Parent must be aware that certain foods like hotdogs, hard candy, whole grapes and nuts pose a choking hazard. Given below is one of many healthy recipes for toddlers.

Homemade Granola Bars
Ingredients

• ½ cup brown sugar
• 2 ½ cups rice cereal
• 1 tsp vanilla
• 2 cups dry oatmeal
• ½ cup chocolate chips
• ½ cup raisins
• ½ cup peanut butter
• ½ cup corn syrup

Directions

Take a large mixing bowl, and stir together the cereal, raisins and oatmeal. Pour the corn syrup and brown sugar into a small saucepan, and heat till it starts bubbling. Keep stirring, and try to squash any lumps that may form. Once the mixture is boiling, take it off the heat and add peanut butter and vanilla to the mixture. Mix well and then add cereal and give it one good last stir. In about 10 minutes, it should cool completely, which is when you add the chocolate chips. Spread the sticky mixture in a 9''x13'' pan, and once it cools completely, cut it into your very own homemade granola bars.

As a parent, this is the ideal time for you to mold your child's eating patterns. Your toddler cannot run to the store to buy cookies or candy or (if you've kept him/her away from them) be aware of their existence. Make the best use of the fact that you can control your child's diet and inculcate habits of healthy eating by ensuring that meals comprise healthy food, such as fruits and vegetables. While sugary foods need not be avoided entirely, try to ensure that they are consumed in small quantities, at one go, and followed by brushing of the teeth. Always keep some of the above snacks with you for your little ones, so that whenever you are out or get delayed in a traffic jam, they have something to munch on when they get hungry and so, do not get cranky.

Nopalitos with Tomatoes and Onions

Nopalitos are the edible young paddles of the prickly pear cactus, grown throughout their native Mexico, the southwestern United States, and the Mediterranean (brought back by the conquistadores). The paddles are widely available in Mexican markets in the US, either whole (with spines) or prepared (cleaned, spines removed, chopped). They are tasty cooked, and are used in many traditional Mexican dishes. Here is a quick, easy, and delisioso nopalitos recipe prepared for me by my Mexican friend and caterer Arturo Vargas.

Do you have a favorite nopalitos recipe? Please let us know about it in the comments.

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Nopalitos with Tomatoes and Onions Recipe

• Prep time: 5 minutes
• Cook time: 15 minutes

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INGREDIENTS

• 1 lb nopalitos, nopales prickly pear cactus paddles that have been stripped of spines, cleaned, and chopped
• Olive oil
• 2 large cloves garlic, minced
• 1/2 red onion, roughly chopped
• 1 jalapeño pepper, stem and seeds removed, chopped
• 1 medium tomato, roughly chopped
• Salt and pepper

METHOD

 

Heat a tablespoon of olive oil (enough to coat the bottom of the pan) in a large sauté pan on medium high heat. Add red onion, garlic, and jalapeño. Cook for a minute, stirring occasionally, then add the nopalitos. Cook for several more minutes. Then add the chopped tomato. Continue to cook until all vegetables are cooked through. Season with salt and pepper to taste. Serve immediately.

New Potatoes with Cheese and Tomatoes

The sauce for these potatoes is very easy to prepare and a wonderful way to cook up some fresh garden tomatoes. The cilantro, cumin, and tomatoes combine to a unique and delicious flavor.

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New Potatoes with Cheese and Tomatoes Recipe

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INGREDIENTS

• 8 to 12 small red-skinned new potatoes
• 2 Tbsp butter
• 1 med yellow onion, finely chopped
• 4 large green onions, cut in 1-inch lengths
• 2 large fresh tomatoes, peeled and chopped
• 1/2 cup whipping cream
• 1 Tbsp finely chopped fresh cilantro leaves
• 1/2 teaspoon oregano leaves
• 1/2 teaspoon ground cumin
• Salt and pepper
• 1 cup shredded mozzarella cheese

METHOD

1 Scrub the potatoes; do not peel. Place the potatoes in a large pan, cover with water and boil, covered, until tender when pierced, about 20 minutes. Drain and place in a serving container. Keep warm.

2 Melt butter in a frying pan over medium heat. Add chopped onion and green onions and cook until limp. Add the tomatoes and cook, stirring often, for 5 minutes. Stir in the cream, cilantro, oregano, cumin, and salt and pepper to taste. While stirring, slowly add the cheese and cook until the cheese is melted.

3 If potatoes are not small, cut them in halves or quarters. Spoon the sauce over the potatoes.

Mustard Greens

Have you ever tried mustard greens? Related to kale, cabbage, and collard greens, they are the peppery leafy greens of the mustard plant and are used frequently in Chinese, Japanese, and Indian cooking. I find them less bitter than kale or collard greens, and more peppery, like arugula. Just one taste of a raw leaf and you’ll know it came from a mustard plant. Cooked, they taste a lot like spinach, but with more body. My father recently discovered mustard greens at our local farmers market and they’re his new love. I like them with a dash of dark sesame oil, but you could easily just cook them up with a little garlic and olive oil.

Do you have a favorite way to prepare mustard greens? Please let us know about it in the comments.

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Mustard Greens Recipe

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INGREDIENTS

• 1/2 cup thinly sliced onions
• 2 cloves garlic, minced
• 1 Tbsp olive oil
• 1 pound mustard greens, washed and torn into large pieces
• 2 to 3 Tbsp chicken broth or vegetable broth (vegetarian option)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon dark sesame oil

METHOD

1 In a large sauté pan, sauté onions in olive oil over medium heat until the onions begin to brown and caramelize, about 5 to 10 minutes. Add the minced garlic and cook a minute more, until fragrant.

2 Add the mustard greens and broth and cook until the mustard greens are just barely wilted. Toss with sesame oil. Season with salt and pepper.

Mom’s Summer Squash

My mother is the only person I have ever known who can make summer squash taste this good. Often this time of year gardens are overflowing with zucchini and summer squash. This quick and easy recipe is a great way to use up some of the bounty. Note that summer squash varies in tenderness, sometimes you need to cook them a little longer, sometimes a little less.

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Mom’s Summer Squash Recipe

• Prep time: 5 minutes
• Cook time: 10 minutes

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INGREDIENTS

• 2 lbs squash and/or zucchini, sliced
• 1 green bell pepper, seeds removed, sliced
• 2 smallish tomatoes or one large tomato, peeled and cut into wedges
• 1/2 yellow onion, peeled and sliced
• 1 clove of garlic, chopped
• Olive oil
• 5 or 6 slices of cheese - jack or cheddar
• Basil, either dry or chopped fresh
• Salt and pepper

METHOD

1 Put onion, garlic, squash, bell pepper into a large saucepan with a couple of tablespoons of olive oil. Put on high heat and brown the vegetables slightly to develop flavor. As you are browning, sprinkle either dried basil or chopped fresh basil on the vegetables. When vegetables are slightly browned, remove from heat, add the slices of cheese, and cover the pan.

2 In a separate stick-free fry pan, put the tomatoes and cook at medium hi heat for about 5 minutes, stirring occasionally. You want to let the juice from the tomatoes evaporate some. After 5 minutes, add the tomatoes to the rest of the vegetables and stir. Salt and pepper to taste.

Mom’s Pasta Primavera

The word primavera refers to being served with fresh vegetables; it is from the Italian (alla) primavera, or (in the) spring (style). Pasta primavera is almost always a simple-to-prepare dish using the fresh vegetables of the season. In spring you might make it with asparagus and peas, later in the summer with tomatoes and zucchini. Sometimes it uses a cream sauce, sometimes a marinara sauce, and sometimes, just with some olive oil and shaved Parmesan. The following recipe is how my mother likes to prepare Pasta Primavera – whatever vegetables we have on hand with a little marinara sauce.

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Mom’s Pasta Primavera Recipe

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INGREDIENTS

4 cups of mixed vegetables, for example:

• 1 carrot, peeled and cut into 2x1/2-inch strips
• 1 medium zucchini, sliced into 1/4-inch slices
• 1/2 small eggplant, sliced into 1/4-inch slices
• 1/2 red onion, sliced into 1/4-inch slices
• 1/2 bell pepper, any color, cut into thin strips

• 3 Tbsp olive oil
• Salt and pepper
• 1/2 teaspoon Italian seasoning or herbes de Provence
• A sprinkling of garlic salt
• 1/4 cup of spaghetti, marinara, or tomato sauce
• 1 pint of cherry tomatoes, halved
• 1/2 pound pasta (use rice pasta for gluten-free version)
• Grated Parmesan optional

METHOD

 

1 Bring a large pot of salted water to a boil (for your pasta).

2 Heat oil in a large skillet on medium high heat. Add the vegetables, stir to coat with oil. Cook for about 10 minutes, stirring only occasionally, until vegetables are just cooked. Turn off heat, but let pan stay on the burner.

3 While you are cooking the vegetables, add the dry pasta to the boiling water and follow the cooking instructions for the pasta. You want to time it so that the pasta is done soon after the vegetables.

 

4 Add a 1/4 cup of the spaghetti, marinara, or tomato sauce to the vegetables, along with 1/4 cup of water to thin the sauce. If you are using a prepared spaghetti or marinara sauce, you don't need to add much seasoning, just a 1/2 teaspoon of Italian seasoning or herbes de Provence, a few sprinkles of garlic salt, and salt and pepper to taste. If you are using a plain tomato sauce, you might want to start out cooking the vegetables by cooking a minced clove of garlic first, and then adding the vegetables, and then add a bit more of the seasoning (to taste). Spaghetti and marinara sauce are already seasoned.

5 Once the pasta is ready - cooked but still a bit firm, or al dente - drain the pasta and put it directly into the skillet with the vegetables. Adjust seasoning. Add more sauce if needed. Gently mix in the cherry tomatoes.

Serve with some freshly grated Parmesan, if you like. A little bit of chopped fresh basil would go nicely with this as well.