healthy snacks for kids Archives · Rachel's Nourishing Kitchen

Easy Apple Sandwiches {Nut-Free, Paleo}

On August 17, 2015

In Clean Eating, Dairy-Free, GBOMBS, Gluten-Free, Paleo, Products I Use, Recipes, Tips & Tricks, Vegan, Vegetarian

If you’ve been following me on Facebook and Instagram, you’ve probably caught on to the fact my go to ingredient at the moment is sunflower seed butter.

It’s the closest thing to peanut butter in terms of taste and texture and is school-friendly, since it’s peanut and tree-nut free.

As I’ve been preparing for the Yummy Snacks for Healthy Kids workshop in Baltimore on September 16th, two things I’ve been doing intentionally are making sure I have some allergy-friendly options AND recipes that kids can help make, too.

My friend and mother of three kiddos, Missy, told me that one of the keys to getting kids to eat food is to let them be a part of the process. All of the recipes I will make (including this one!) are recipes that kids can help prepare, too.

I saw lots of examples of this snack on Pinterest but wanted to make it nut-free and school-friendly and put my own spin on it.

Whether you leave it as a solo slice (pizza-style) or put two apple rings together (sandwich-style), this snack is easy to make and super versatile.

It could be made with nut butter instead of sunflower seed butter, and the possibilities for toppings (or fillings) are endless!

Ingredients

1/4 cup sunflower seed butter
4 teaspoons hemp seeds
1 teaspoon cinnamon
1 apple, cored and sliced
Topping ideas: Blueberries, shredded coconut, Enjoy Life chocolate chips, chopped nuts, raisins, goji berries, etc.

Directions

Combine sunflower butter, hemp seeds, and cinnamon in a small bowl.
Remove core from apple and cut apple into 1/2 inch discs.
Spread sunflower butter on each apple slice and put toppings on one slice. Make an apple “sandwich” by pressing the remaining slice on top. Repeat until the apple is gone! 🙂

If you haven’t already, make sure you sign up for the Yummy Snacks for Healthy Kids Workshop on September 16th!

Healthy Snack Alert! 5-Ingredient No-Bake Fig Newton Bites

By Rachel Druckenmiller

On July 10, 2014

In Clean Eating, Dairy-Free, Paleo, Recipes, Vegan

My hubby loves Fig Newtons.

His claim to fame? He can eat them by the sleeve. Quite a feat!

After checking out the ingredient list on a package of Fig Newtons, including the whole grain ones we used to buy, I decided I wanted to find a healthier way to create a similar taste and texture but without all of the processed ingredients in the traditional fig cookies.

We make it a priority to nourish ourselves with high quality, wholesome food because we want to be around for each other in as optimal health as possible for a long time 🙂

How do I decide whether or not something is a nourishing food choice? I’ve found it helpful to follow some of Michael Pollan’s food rules:

Avoid food products containing ingredients that a third-grader cannot pronounce.
Avoid food products that contain more than 5 ingredients.
Avoid food products containing ingredients that no ordinary human would keep in a pantry.

I love the simplicity and directness of his common sense approach to eating!

The core ingredients in this Fig Newton bites

The core ingredients in these Fig Newton bites

Now, back to the bites!

These Fig Newton Bites are awesome for a few reasons:

Only 5 ingredients
No baking required
They taste like the filling of a Fig Newton!

You could easily whip up this simple recipe with your kids in a matter of minutes. The combination of protein, fiber, healthy fats and a touch of salt makes these a great choice for a filling and healthy snack.

My husband, Bill, has been bringing the bites with him as a snack to the summer camp where he works as a counselor. In fact, the other day he gave one to another counselor, who responded by saying he was surprised by how good they tasted…and has asked for more each day Bill brings them!

5-Ingredient No-Bake Fig Newton Bites

Ingredients

3 cups dried figs (remove the hard stems)
1 cup walnuts halves
¼ cup flaxseed meal*
1 tablespoon pure vanilla extract
½ teaspoon sea salt

You can find flaxseed meal in the gluten free aisle of any grocery store, online, or at Home Goods!

Click here for the full recipe from another blogger, The Lemon Bowl.

“Betcha Can’t Eat Just One” of These Way Better Chips!

By Rachel Druckenmiller

On April 29, 2014

In My Story, Products I Use

Doritos, Cheetos, Funyuns, Bugles, Fritos, Pringles, Combos.

These were the snack foods I grew up loving.

As I’ve been on a journey to upgrade my diet and make healthier choices over the past few years, I’ve been introduced to new snack food options, ones that don’t contain 42 ingredients like my beloved Doritos but still satisfy the salty/crunchy desire many of us have.

While I try to eat as many unprocessed, unrefined, whole foods as possible, I don’t do it all the time.

When I do eat something processed, I look for as short of an ingredient list as possible, one that contains ingredients a third grader can pronounce…and ideally has around 5 (not 42!) ingredients.

That’s why I like these!

Way Better Tortilla Chips

These are two of our favorite varieties of Way Better Chips!

Way Better chips contain 6 ingredients and are made from real foods like sweet potatoes, organic chia seeds, and sprouted quinoa, that are not genetically altered like almost every other snack food on the market today. The sprouting process that their ingredients undergo increases the nutrient value compared to grains and seeds that aren’t sprouted and makes them more easily digestible.

Noocho Cheese with Way Better Sweet Potato Chips – yum!

Another plus is that these chips are certified gluten-free, so if you have sensitivities to gluten or are gluten-intolerant, you can still enjoy them! 🙂

Way Better makes a lot of different varieties, but we like the Sweet Chili, Sweet Potato and Black Bean chips the best.

Serve them with this awesome dairy-free nacho cheese sauce like we did the other night. Everyone will love it!

You can find Way Better chips at Wegmans, Whole Foods, MOMs Organic Market, The Fresh Market, and even at Home Goods!

Don’t have any of those stores near you? Shop online at Way Better’s website.