People usually think about chips and other processed foods when they hear the term “snack food.” But who said that snacks can’t be healthy?
Healthy snacks can not only satisfy hunger in between meals but also help children get nutrients essential for growth. For older children, preparing healthy snacks is another way to engage them in the kitchen.
Here are some healthy cracker snack ideas you can try at home:
Apple, banana and peanut butter
Fruits are a source of many essential nutrients such as dietary fiber and vitamins. Nuts and seeds also provide nutrients that are vital to health. You can combine them easily in the form of a snack.
Spread peanut butter on whole grain crackers, and top with sliced apple and banana or other fruits of your choice.
Hummus and Veggies
Hummus is a dip or spread that is made from mashed canned chickpeas blended with tahini, lemon juice, and garlic. It is packed with plant-based protein, dietary fibers, and other essential nutrients.
One way you can eat hummus is to spread it on whole grain crackers, and top with grated carrots, sliced sugar snap peas, or any vegetable you like.
Recipe adapted from https://www.consumerreports.org/crackers/healthy-cracker-toppings/
Avocado and Mango (or other fruits of your choice)
Avocado is high in healthy fats which is good for digestion, heart, and joint health. Similar to hummus, it also contains dietary fibers which help with digestive health.
A way to eat it as a snack is to spread mashed avocado on whole grain crackers and top it with diced mango.
Recipes adapted from https://www.consumerreports.org/crackers/healthy-cracker-toppings/
Smashed Black Beans and Salsa
Beans are good sources of protein, fiber, and other nutrients that are essential to health and the maintenance of the body.
To eat as a snack, you can spread smashed black beans on whole grain crackers and top with salsa, shredded cheese, and chopped cilantro.
Recipes adapted from https://www.consumerreports.org/crackers/healthy-cracker-toppings/
Last but not least – the recipe for Food Group Funny Face which is the perfect recipe to prepare with young children.
Image adapted from Family Nutrition Program, KSU https://www.kidsacookin.org/breads/Food-Group-Funny-Face.pdf
Ingredients:
- 1 tablespoon of peanut butter
- 1 graham cracker (large, or use whole grain or saltine crackers)
- 1 tablespoon of cheddar cheese (shredded)
- 3 tablespoons of raisins
- 2 peas (large green)
- 1 grape, cut in half
Directions:
- Spread peanut butter on a cracker in a circle.
- Sprinkle grated cheese at the top for hair.
- Place raisins on cracker to shape the mouth.
- Use peas for eyes and 1/2 grape for nose.
Recipe adapted from MyPlate recipe series
There are different ways you can prepare healthy snacks at home. Here are some other snack ideas you can try by mixing different foods together: yogurt and berries, apple slices and peanut butter, or dried fruit and unsalted nuts for a quick trail mix.
If you want more information on healthy snacks, you can refer to our post on a recipe for baked zucchini chips.
