Women's Health

Eating Healthy on the Go: Quick Foods Kids Will Love

Snack Recipes

Blueberry & Yogurt Parfait

Ingredients:

1/2 cup plain nonfat or low-fat yogurt (vanilla yogurt can be used if a sweeter yogurt is desired)

1/8 teaspoon vanilla extract

Pinch of ground cinnamon

1/4 cup frozen or fresh blueberries (substitute other fruit if desired)

1/4 cup high-fiber granola (such as Kashi Summer Berry Granola, Go Lean Crisp! Toasted Berry Crumble)

Preparation:

1. In small bowl combine yogurt, vanilla extract, and cinnamon. Gently stir in the blueberries.
2. Spoon half of the yogurt and fruit mixture into a plastic cup. Sprinkle 1/8 cup of granola over the top.
3. Spoon the remaining yogurt and fruit mixture into the cup and top with the remaining 1/8-cup of granola. Cover with plastic wrap or foil and keep in refrigerator until ready to eat. Eat within a few hours if possible.

Yield: Makes 1 snack serving

Nutritional Analysis per serving (using Kashi Summer Berry Granola): 207 calories, 10 g protein, 32 g carbohydrate, 5 g fat, 1.7 g saturated fat, 7 mg cholesterol, 4.5 g fiber, 161 mg sodium. Calories from fat: 22 percent.

Crunch & Munch Snack Mix

(Not recommended for children under the age of 2 because of the presence of nuts and the risk of choking.)

Ingredients:

2 cups crunchy low-sugar, high-fiber breakfast cereal (such as Barbara’s Bakery Cinnamon Puffins, Fiber One’s Caramel Delight, or Frosted Mini Wheat Cinnamon Streusel)

1/2 cup dried fruit of choice (such as cranberries, raisins, blueberries, cherries) or freeze dried fruit (such as strawberries and pineapple)

1/2 cup roasted unsalted or lightly salted nuts

Preparation:

1. Set out four snack-size sealable bags or plastic containers.
2. Spoon 1/2 cup of the cereal into each bag or container. Spoon 2 tablespoons each of the dried fruit and nuts into each bag or container. Seal bags or plastic containers and shake gently to mix up the mixture.

Yield: Makes 4 snack servings (about 3/4 cup each)

Nutritional Analysis per serving (using Fiber One Caramel Delight, raisins and almonds): 257 calories, 6 g protein, 38 g carbohydrate, 10 g fat, 0.7 g saturated fat, 0 mg cholesterol, 4.5 g fiber, 130 mg sodium. Calories from fat: 35 percent.

Note: Each serving contains 2.5 grams polyunsaturated fat and 6.7 grams monounsaturated fat.