Parents and children can work together to create healthy snacks that give kids the energy they need for sports and play. These kids’ recipes are also great to pack and take along for hiking or camping trips – not to mention all the time in the car going from here to there. Some of the recipes require minimal adult supervision while others require adults to operate ovens and blenders.
Healthy Recipes With Fruit
Banana Chips – You’ll need two ripe bananas with no bruises. With a table knife, slice the bananas into thin rounds. Spray a baking sheet with nonstick cooking spray and spread the banana slices in a single layer over the cookie sheet. Cook in a 150 degree Fahrenheit oven for two hours while keeping the oven door open about one inch. Remove the baking sheet from the oven turn over each banana slice and then bake for another two hours. They will be too hard to bend when they are done. Store the fruit in a plastic bag or covered container.
Apple Leather – You’ll need a 30-ounce jar of applesauce, one tablespoon of honey and one teaspoon of ground cinnamon. Mix the honey and cinnamon in with the applesauce. Spray a cookie sheet with sides with nonstick cooking spray. Spread the applesauce evenly over the entire cookie sheet. Bake in a 150 degree Fahrenheit oven for two hours while keeping the oven door open about one inch. Bake for six to eight hours. The fruit leather is done when it is see-through, bendable, and not sticky to the touch. Cut into eight strips. Set individual strips on plastic wrap and roll fruit and plastic wrap together. Store the fruit leather in a plastic bag or covered container.
Trail Mix and GORP
Mix up enough batches of trail mix, or GORP, so you have an on-the-go snack that will last for week. Store trail mix in plastic bags or reusable containers.
Recipe for GORP – In a large bowl, mix 2 cups of dry cereal (avoid flakes, which crumble); 1 cup of raisins or dried cranberries; 1 cup of banana chips or cut up dried apricots, prunes, or dates; 1 cup of peanuts, almonds, or baked soybeans; 1 cup of chocolate chips; and ½ cup shredded coconut (if you like coconut).
Recipe for Trail Mix – If you prefer a saltier snack, mix 2 cups of dry cereal (not flakes), 2 cups of cheese crackers, 1 cup of peanuts or baked soybeans, 1 cup pretzel sticks, 1 cup raisins, ½ cup chocolate chips, and ¼ cup shelled sunflower seeds.
Make Energy Bars
An adult will need to help with the blender or food processor, although kids can measure and then mix the ingredients. In the blender, chop 3 cups dried apples, 2 cups dried apricots, 1 cup pitted prunes, and 1 cup pitted dates. Put in a mixing bowl and add 1 cup raisins, 1 cup shelled sunflower seeds, ¾ cup creamy peanut butter, ½ cup melted butter or margarine, ½ cup of honey, ½ cup shredded coconut, and ¼ cup sesame seeds. Mix with a spoon or your hands. Form the mixture into rolls between your hands. Wrap each bar, individually, with plastic wrap and store in a covered container. You’ll make six to 12 rolls, depending on how hungry you think you’ll be at snack time.
The carbohydrates in the fruit, cereal, and crackers give kids quick energy while the protein in nuts, peanuts, and soybeans provides lasting energy. For kids who shy away from eating healthy foods, helping to make their own may increase their interest level. Give kids snacking options when they are at home near a refrigerator and freezer with Healthy Snacks that Kids Can Make on Their Own.
Join the Conversation