As parents, we strive to do the best we can for our kids and to give them more than we had growing up. Between work, running our kids to school, activities, and everything else, it can be hard to grab nutrient-dense snacks. There is so much junk out there, and if you read the labels you get the overwhelming balance of feeding healthy foods to your family without breaking the bank. We have some go-to’s that will take the guesswork out of fueling your kids (and you too) for the day ahead.
Fruit rolls
When I hit the grocery store, I make a point to grab mostly produce including tons of fruit. At the end of the week, produce can start looking less than optimal for consumption, and a lot of times it can go to waste. Try making healthy and nutrient-dense fruit rolls! Fruit rolls are a great way to use up produce, and pack a powerful dose of vitamin and mineral-rich snacks your kiddos are sure to love!
I start by thinking of different flavor varieties that offer something sweet, something tangy, and honey or maple syrup(I start with a teaspoon) to taste. Then I blend up my ingredients and spread them on a baking sheet lined with a silicone mat. We like these https://amzn.to/3TSl7VW. After I’ve spread them on a mat, I stick the baking sheet in the oven at 175 degrees Fahrenheit(or the warm setting if your oven doesn’t go that low) for about 4 hours depending on your oven. I let them cool on the counter until they are no longer sticky, once dried you can slice them into strips with a pizza cutter and roll them up. Put them into an airtight container and store them on your counter for up to a month, although ours never last that long.
Some Flavor Combinations:
Berry blends with strawberries, raspberries, blueberries, and blackberries. I usually add a tablespoon of honey or maple syrup to this mix depending on how sweet the fruit is, and a few leaves of spinach.
Tropical Blends, using equal parts banana, mango, papaya, and a squeeze of lime are delicious and often don’t need additional sweeteners. Just a hint of lime or lemon adds the perfect balance.
You can even use frozen fruit, just be sure to defrost it, and drain away any excess water in a strainer before blending. Feel free to get creative, fruit leather is pretty forgiving and you can taste it as you go to avoid any surprises (learned from experience).
Popsicles
Who doesn’t love a popsicle in the summer heat, or for my kids any time? You can make the best popsicle combinations by experimenting with different fruits, yogurt, or other healthy ingredients, and you know exactly what is going on in them. All you need is a blender, your favorite popsicle mold( we use these https://amzn.to/3JjlEvi), and items you already have in your fridge, freezer, and pantry.
There are so many flavor profiles you can create making these homemade popsicles, from creamy, to fruity and a perfect blend of the two. The sky is the limit, so get started making these crowd-pleasers immediately!
So far my go-to’s are mainly fruit-based blends using combinations:
Dragon fruit, strawberry, and lemon with a little maple syrup or honey depending on the sweetness of the strawberries.
Wild blueberries, cherries and banana
Mango, banana, and orange juice
I plan to experiment with coconut milk and yogurt to make creamier versions, but I just love that the possibilities are endless!
Crackers
My mind was blown when I learned I could make my crackers. I tend to go for the savory snacks when I’m looking through the cabinets for a treat, and crackers give me the satisfaction I was looking for. This cracker blend is gluten-free and dairy-free like most of our snacks and is very versatile, so feel free to substitute your favorite ingredients.
Here is the base we use:
- 2 cups cassava flour
- 1/2 tsp baking powder
- 1/4 cup olive oil, or oil of your preference
- 1/2 cup water
Preheat the oven to 300°F/150°C.
In a large bowl, mix the cassava flour, and baking powder pour in the oil and water, and stir/knead until you get an even dough. Divide the dough into two parts. Roll each piece of dough out in between two pieces of parchment paper into a rectangle, about 1 to 2 mm thick. Make sure the dough has an even thickness throughout and slide the rolled-out dough with the parchment paper onto a large baking sheet. Cut into squares of about 1 inch using a pizza cutter or a thin-bladed knife.
Bake for 25 to 30 minutes, until lightly brown, then remove it from the oven, space out the crackers in the pan, and bake it again for an extra 5 minutes to remove any excess moisture. Sprinkle with a good quality salt, or leave plain.
Store in an airtight container at room temperature for up to a week.
We like to use garlic powder and fresh herbs like finely chopped basil, oregano, or rosemary that you can add while mixing up your dry ingredients.
It can take some time but with a little prep work, you can save you money on prepackaged goods while providing your family with healthy nutrient-rich food to reach for. The best part is knowing exactly what is going into your food and feeling good about what you feed your kids. Remember planning and preparation are half the battle, so consider doing your grocery shopping and keep in mind ingredients you might like to add to your snacks of choice for the week.