By Kelly Keltner, naturallynourishedkid.com
Busy schedules have been received. School supplies, new clothes and shoes bought. Bedtimes are being enforced again. Mornings are a rush to beat the clock.
It can be a hectic time as your household gets back into the school year routine. To help you avoid the drive-thru and takeout, here are some snack ideas that are free of refined sugars and will keep your kiddos full and energized through the day.
BONUS: They’re mommy friendly too!
TIME SAVING TIP: Make batches and freeze for convenience.
Honey Cinnamon Roasted Chickpeas
This powerhouse food, also known as garbanzo beans, packs 6g of protein in just half a cup. This is as much protein as a large whole egg! Pair with a side of fruit or veggie sticks for a snack that will keep kids full until mealtime.
Prep Time: 5 min Cook Time: 10-15 min
1 15-oz can chickpeas, drained, rinsed and dried
1 tsp of ground cinnamon
1 tbs raw organic honey
1. Preheat oven to 400 degrees Fahrenheit.
2. In a small bowl, combine the chickpeas with the cinnamon and honey and mix well.
3. Lay the chickpeas in a single layer on a baking sheet lined with parchment paper.
4. Bake until crispy and browned, about 10-15 minutes.
Store in an airtight container up to 3-4 days.
Recipe from @KidFoodIdeas on Instagram
Flourless Peanut Butter Banana Muffins
If you have a bunch of overripe bananas, put them to good use and bake up a batch of these yummy banana muffins. You won’t miss the flour and superfoods like chia seeds and ground flaxseed pump up the nutritional factor.
Prep Time: 5 min Cook Time: 20 min Makes 9 mini muffins
1/4 cup natural peanut butter (or any nut/seed butter)
2 ripe medium to large bananas
2 tbs raw honey
1/2 cup rolled oats (sub gluten-free oats to make recipe gluten-free)
1/4 cup ground flaxseed
2 tbs chia seeds
1 tsp vanilla extract
1/2 tsp baking soda
1. Preheat oven to 375 degrees Fahrenheit.
2. Add all ingredients to a blender and blend until the batter is smooth and creamy.
3. Pour batter into greased muffin pan or use cupcake liners. Fill each cup about 3/4 full.
4. Bake for 18-20 minutes, or until a toothpick inserted into the middle comes out clean.
Store in an airtight container for up to a week or freeze.
Recipe by NaturallyNourishedKid.com, adapted from RunningWithSpoons.com
Mango Fruit Roll-Ups (aka Fruit Leather)
This one ingredient (yes, one ingredient!) treat will have your kids pumped to open up their snack totes! This takes some time to cook in the oven but it is worth it. Start it on a lazy weekend morning.
Prep Time: 5 min Cook Time: 3-4 hours Makes about 15-20 rollups
3 large mangoes
1. Preheat the oven to 225 degrees Fahrenheit.
2. Puree the mango in a food processor after removing the skin and core.
3. Pour the puree onto a baking sheet lined with parchment paper. Use a spatula to smooth and spread the puree as even as possible. The layer should be thin but not see through. You may have to use 2 baking sheets.
4. Start checking the puree at 3 hours. Oven temps vary from oven to oven, so it may or may not be ready at this point. When the puree is dry to the touch, it is done.
5. Remove from the oven and cut the sheets into strips. Roll up strips.
Store in an airtight container for up to a week..
Recipe from Clean & Green Kids App
Avocado Toast with Tomatoes
This power snack gives you fiber, fats (the good kind), protein and vitamins all in one. Choose Ezekiel bread to avoid added sugar and preservatives. It is usually found in the freezer aisle. Ezekiel bread also provides twice the amount of fiber and protein compared to conventional store bought bread.
Prep Time: 5 min Makes 2 servings
Ezekiel Bread - 2 slices
handful grape tomatoes
1. Toast the bread
2. Top the toast with sliced avocado, grape tomatoes and fresh ground black pepper.
3. Squeeze lemon juice liberally over everything. This helps to prevent the avocado from browning if you plan to eat it later.
Recipe from @NaturallyNourishedKid on Instagram
Spinach & Mushroom Mini Crustless Quiche
Bake a batch on Sunday and keep it in the fridge. It heats up in 20 seconds in the microwave - perfect for a grab-and-go breakfast on busy weekday mornings.
Prep Time: 15-20 min Cook Time: 20-25 min Makes 12 mini quiches
1 tbs EVOO
12 oz white mushrooms, chopped
1 small shallot, thinly sliced
3 cups baby spinach, chopped
4 large eggs
4 large egg whites
¼ cup whole milk
¼ cup grated fontina cheese
salt & pepper to taste
1. Preheat the oven to 375 degrees Fahrenheit. Line a muffin tin with cupcake liners.
2. Heat the oil over medium-low heat. Add mushrooms, shallot and season with S&P. Saute and cook until shallots are soft and mushrooms are slightly browned, about 8-10 minutes.
3. Remove the pan from the heat and stir in the baby spinach and nutmeg until the spinach is just wilted. Set aside to cool.
4. Whisk the eggs, egg whites, and milk. Season with salt and pepper. Stir in the cheese.
5. Divide the egg mixture evenly between the muffin tins, filling about halfway.
6. Top the egg mixture with the mushroom and spinach sauté.
7. Bake until the quiches are well-risen, golden brown and set. Check it at 20 minutes.
8. Remove from the oven and let the pan cool slightly. Remove the quiches and set on a wire rack to cool completely before refrigerating.
Recipe adapted from The Food Network.