Healthy nut-free snacks for back to school part 2

It’s back to school time and you might be looking for some new nut-free snacks in addition to the ones in my previous post: Healthy nut-free snacks for back to school.

Here’s my new top 5 nut-free snacks for back to school:

  1. Chia seed pudding: This is so simple to make and you can portion out 5 cups for the week. Have your kids participate in picking their fruits and toppings. Add pumpkin seeds, hemp hearts or sesame seeds for an added protein boost. A little cinnamon, honey or maple syrup adds a touch of sweetness to this delicious pudding.
  2. Power balls: Power balls are traditionally made with peanut or almond butter but you can easily substitute this for pumpkin seed butter, Sun butter or Wow butter. Make on the weekend and portion into freezer baggies for a quick snack or lunch addition.
  3. Hummus: Home made hummus is packed full of protein and calcium, great for growing kids and healthy bones. Make hummus fun by blending it with some spinach and edemame to make ‘Green dip’ or with roasted beets to make ‘Pink dip’. This adds extra flavour as well as vitamins and minerals to otherwise boring old hummus.
  4. Quinoa salad: Add some veggies and voila! You have yourself a quick and nutritious snack. Flavour with olive oil, lemon, salt, pepper, ginger, garlic, chili flakes, balsamic vinegar, basil, dill, thyme, cumin, etc. Quinoa salad is easy to make in bulk on a Sunday and to scoop into individual portions for the week. Bonus, the longer the flavours soak the more tasty this salad becomes!
  5. Steel cut oats: Make ahead and divide into individual portions and add honey, cinnamon, berries, sunflower seeds, pumpkin seeds, chia seeds or hemp hearts for added flavour and protein.

Involve your children in the snack decision making and preparation to figure out what flavours and textures they like!

Healthy nut-free snacks for back to school

It’s back to school time and lots of parents are asking the question, “What nut-free snacks can I pack for my child?”.  Having a nut-free policy is essential to ensuring the safety of those children with nut allergies.  However, removing nuts can make it challenging to provide snacks that are high in protein.  Protein is essential for maintaining your child’s energy level and cognitive function.

Here are 5 nut-free high protein snacks:

1. Nut-free trail mix: Make a baggie of sunflower seeds, pumpkin seeds, pretzels, toasted soy beans and dried fruit.  Easy to prep and portion in advance.

2. Hard-boiled egg: To make this boring snack a little more interesting, provide turmeric, curry spices, cayenne, paprika, chopped dill or sage to sprinkle on the egg or to dip the egg into for extra flavour.

3. Edemame: These are whole soy beans in their pods.  Easy to find in the frozen vegetable section, they can be pre-boiled and portioned for the week.  Sprinkle a little salt on them them the morning of to enhance their flavour.  Edemame make a fun snack as kids love to pop the beans out of their pods.

4. Greek yogurt: Greek yogurt is high in protein and easy to find in pre-packaged containers for convenience.  For a healthier option, purchase pure, unsweetened, unflavoured Greek yogurt in a larger bulk container.  Divide into individual portion and add honey, cinnamon, berries, sunflower seeds, pumpkin seeds, chia seeds or hemp hearts for added flavour and protein.

5. Mixed bean salad: Mixed beans are readily available canned.  Be sure to rinse the beans thoroughly before use.  You can also purchase the beans you like in dried form and make your own personalized mix.  Dried bean require soaking and boiling before use so will add to your prep time. Mix all beans and flavour with olive oil, lemon, salt, pepper, ginger, garlic, chili flakes, balsamic vinegar, basil, dill, thyme, cumin, etc.  Bean salad is easy to make and you can basically flavour it however you like.  An even simpler option is to mix a vinaigrette salad dressing into the beans for flavour, therefore no chopping/crushing of herbs required!

Involve your children in the snack decision making and preparation to figure out what flavours and textures they like!

Image purchased from: www.dreamstime.com

Image purchased from: http://www.dreamstime.com