Healthy snack options for recess
(also great to pack in the lunchbox. Or on the run. Or when you’re traveling. Or just to serve at home.)
- fruit kebab. If you can find seasonal fruit, that is best. But in the Netherlands, especially in autumn, it leaves us pretty much with just apples and pears which don’t go that well on a stick. Try at least two different fruits for a nice color effect. For instance: banana/strawberry. Mango/cantaloupe melon. Pineapple/watermelon. Not just fruit but a nice combination as well: watermelon/feta.
- nuts. If your school allows nuts, a variety of nuts to nibble on is great because it provides protein and good fats. Try a mixture of almonds, cashews, macadamia, hazelnuts. Make sure to get natural nuts without added salt and fat. Mix in some raisins or dates if they like a sweet touch.
- popcorn. Make your own, they love it (and it’s very cheap!). The packs that pop in the micro wave contain additives and too much salt. If you make your own you control what goes in to it. This is how you make your own popcorn: Buy a bag of dried corn. Get a fairly big pan, add some olive oil, add a couple of handfuls of corn kernels, turn heat to medium and wait for them to start popping. Keep the lid on 🙂 Shake the pan every now and then. Turn off the heat once most of the popping is done (and before it starts to burn).
- apple with cinnamon. Slice an apple, sprinkle cinnamon on it and pack it. You could also put it in the oven for 10 minutes to soften the apple. It’s like eating apple pie.
- orange quarters. Slice an unpeeled orange in 8 segments. They can suck the juice out of the segments and eat the flesh. Great vitamin C supply.
- yoghurt with toppings. Get a little container, put in some natural (greek) yoghurt and add some fruits, for instance raspberries or blackberries. If you use frozen fruits, it will keep it cold. You could also add some crunchy muesli. Be sure to pack a spoon for them to eat it.
- 3 ingredient no sugar cookies. Mash two ripe bananas, add a cup of oats and 1/4 cup chopped walnuts (or pecan, almonds). Add a sprinkle of cinnamon if you like it or some chopped dates for extra sweetness. Mix it and put it on a baking tray in little heaps of 1 tablespoon. Bake in the oven on 220C for 15 minutes.
- rice crackers. With butter and cheese. Or, if your child doesn’t like butter like our eldest, without butter; but the cheese will fall off.
- veggie chips. Now I don’t make these myself, I buy them at a local deli. I suggest you do the same, we need shortcuts every now and then don’t we?!
- veggies. Especially if you’re having trouble getting your child to eat their veggies for dinner, serve them raw during the day as a snack. A lot of kids prefer raw, crunchy veggies over boiled, roasted or steamed. For instance: cucumber, celery, bell peppers, bean sprouts, cherry tomatoes, carrots. Beans like sugar snaps shouldn’t be eaten raw, they need to be blanched or boiled quickly before eating. You could serve a dip with it like (homemade) humus or tzaziki.
I would love to answer your questions about snacks or lunch boxes. Post your questions here or contact me.