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Healthy Snacks & Recipes for Kids

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Author: Dr. Caralei Peters, ND & Dr. Laura Grant, ND.

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Healthy Snacks & Recipes for Kids

It is important to give your children snacks throughout the day to keep their energy levels up. When they are being active, the best thing to offer them is a nutritious, high protein, homemade snack that will give them the liveliness they need. Steering away from store bought processed snacks, or at least choosing the right store bought snacks, can help introduce routine nutrition into a child’s busy schedule.

“Ice Cream” - Peel a number of very ripe bananas.  Break into one-inch pieces and freeze in a closed plastic bag until very hard.  Just before serving, run through a juicer, or blend in blender with a small amount of liquid (water or juice).  Serve immediately.  Add carob powder or berries to blender for different flavors or top with fruit and nuts.

“Turkey tortilla” - Place low sodium deli turkey, low-fat mozzarella and lettuce on a whole-wheat tortilla. Roll tightly, seal, and refrigerate. Cut into one-inch slices.

“Ants on a Log..(a sure hit!)” - Spread almond or peanut butter into celery sticks. Dot with raisins (the ants).

“Parfait” – layer cut fresh fruits and low-fat cottage cheese in a clear cup.

“Yogurt Treat” – mix dried cranberries and low fat granola in with some low-fat vanilla yogurt for a quick snack. 

“Eccentric Oatmeal” – Mix a tablespoon of peanut or almond butter and a tablespoon of dried raisins into a bowl of oatmeal for flavour. 

“Veggies and Dip” – Substitute store bought dips for hummus (preferably home made), served with thinly sliced vegetables. 

Here is a "Candy" recipe for special occasions: 

1 cup natural almond butter or peanut butter

1/2 cup carob powder

1/2 cup mashed banana

2 tsp. pure vanilla extract

Mix together, shape into balls, and roll in cinnamon.  If desired, press a walnut half on top. Store in the refrigerator.  Variation: Mix peanut and almond butter and granola and refrigerate.

Recipe for Chicken Salad Cups:

¼ cup low-fat mayonnaise

 1 tsp. Dijon mustard

 ½ tsp. honey 

 ¼ cup finely minced onions

 Pinch of salt and pepper

1 cup cooked diced chicken breast or 1 can drained tuna

 ¼ cup grated carrots

 ¼ cup finely chopped celery

 4 medium size ripe tomatoes

 Whole-grain crackers, optional 

In a small bowl, combine mayonnaise, mustard, sugar, minced onion, salt and pepper. In a medium bowl, combine chicken (or tuna), carrots, and celery. Stir in mayonnaise dressing. 

Cut off tops of tomatoes and save. Scoop out seeds and pulp. Fill with chicken (or tuna) salad and place tomato tops on as lids. Serve with crackers, if desired. Makes 4 servings.  

“Healthy Recipe Substitutions”:

Use these substitutions to make your favourite recipes healthier and allergy-free.

Sugar - 1/2 cup honey (or less) for 1 cup sugar.  Decrease oil by 1/2 when using honey. 

Shortening - Use 1/2 oil and 1/2 butter. White Flour - Use same amount of whole wheat flour. 

Wheat Flour- Use 7/8 cup brown rice flour or 1 cup spelt flour for 1 cup wheat flour.

For more information on Dr. Caralei Peters, ND visit and for more information on Dr. Laura Grant, ND visit
20 Holly Street, Suite 200, Toronto, ON M4S 3B1
Tel: (416) 496-8633   Toll Free: 1-800-551-4381