Healthy Snacks for Kids

These healthy recipes are fun to make with the kids!

Walnut Raisin Somersaults

Salsa Fresca

Monkey Bars

Great Granola

Veggie City Dip

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Walnut Raisin Somersaults
This recipe serves: 16
Preparation time: 20 minutes
Cooking time: 30 minutes

Ingredients
1 cup all-purpose flour
2 tbsp. sugar
2 tbsp. butter, chilled
½ cup low-fat cottage cheese
½ cup raisins
3 tbsp. chopped walnuts
¼ tsp. vanilla extract
¼ tsp. cinnamon
3 tbsp. raspberry jam

Cooking Instructions:
1. In a medium bowl, stir the flour and sugar together. Using a pastry blender or two knives, cut in the chilled butter until the mixture resembles coarse meal. Stir in the cottage cheese and gather the dough into a ball. Knead the dough a few times in the bowl and cover it loosely. Chill for one hour. This recipe can be made ahead at this point and stored overnight in the refrigerator before baking.
2. Combine the raisins and walnuts on your cutting board and chop them finely. Transfer the mixture to a small bowl and stir in the cinnamon and vanilla.
3. Heat the oven to 325 degrees. Line a baking sheet with foil and set aside.
4. Lightly four your work surface and a rolling pin. Divide the dough in half and lightly flour each piece. Roll out each piece into a 12X5-inch rectangle. Place one rectangle with the long side toward you. Brush the bottom half with half the jam. Sprinkle it with half the raisin mixture and fold the top half of the dough over it to cover the filling. Cut the folded strip crosswise into eight, 1 and ½-inch wide cookies. Place the cookies 2 inches apart on the baking sheet. Repeat with the remaining dough, jam, and filling.
5. Bake the cookies until golden, about 30 minutes. Transfer to a rack to cool and serve.
Serving size: 1 somersault; calories 85; total fat 2g; sat. fat 1g; protein 2g; total carb. 14g; dietary fiber 0g; sodium 30mg; percent calories from fat 23%; percent calories from protein 9%; percent calories from carbs 67%.

Salsa Fresca
This recipe serves: 4
Preparation time: 10 minutes

Ingredients
4 ripe tomatoes, seeded and diced
¼ red onion, minced
2 jalapeno peppers, seeded (optional) and diced
½ bunch cilantro leaves, chopped
1 tbsp. freshly squeezed lime juice
salt and pepper, freshly ground to taste

Cooking instructions:
1. Salsa should be a team effort. The only item that needs adult attention is the jalapeno and its seeds. For more heat, keep the seeds and chop.
2. Younger kids can chop the cilantro while mom dices the tomato, onion and peppers. Be sure to have the kids put everything in the bowl and handle the mixing.
Serving size: ½ cup; calories 35; total fat 0g; sat. fat 0g; protein 1g; total carbs 7g; dietary fiber 1g; sodium 87mg; percent calories from fat 12%; percent calories from protein 13%; percent calories from carbohydrate 74%.

Monkey Bars
This recipe makes: 12 bars
Preparation time: 15 minutes
Cooking time: 1 hour

Ingredients
Vegetable cooking spray
1 tbsp. butter
1 tbsp. light brown sugar
1 cup rolled oats
¼ tsp. cinnamon
½ cup whole-wheat flour
½ cup unsweetened apple juice
½ tsp. vanilla extract
1 ripe banana
¼ cup dried currants

Cooking instructions:
1. Heat the oven to 350 degrees. Spray an 8-inch baking pan with vegetable cooking spray.
2. In a medium bowl, beat the butter and sugar together until creamy. Kids can add the oats, cinnamon, and flour and mix well.
3. Make it a team effort, in a small bowl, combine the apple juice, vanilla extract and ½ cup of warm water. Add this to the dry ingredients and stir to combine. Stri in the banana and currants. Everyone can help spread the dough into the prepared pan.
4. Bake until the top is golden, about 1 hour.
5. Cool on a wire rack. Cut into 12 squares and serve. These bars can be made ahead and stored in the refrigerator for up to one week.
Serving size: 1 bar; calories 78; total fat 1g; sat. fat 0g; protein 2g; total carbs 15g; dietary fiber 2g; sodium 1mg; percent calories from fat 16%; percent calories from protein 10%; percent from carbohydrate 74%.

Great Granola
This recipe serves: 8
Preparation time: 20 minutes
Cooking time: 40 minutes

Ingredients
2 cups rolled oats
¼ cup sliced almonds
¼ cup honey
¼ cup molasses
2 tbsp. water
1 ½ tbsp. vegetable oil
¼ tsp. cinnamon
¾ cup raisins

Cooking instructions
1. Heat the oven to 375 degrees.
2. Combine the oats and almonds in a medium bowl.
3. In a small saucepan combine the honey, molasses, water, vegetable oil and cinnamon and heat through, stirring for about one minute. Pour over the oat mixture and stir to blend.
4. Spread the granola onto a baking sheet and toast, stirring every 10 minutes until golden-crisp, about 30 minutes.
5. Remove from the oven and add the raisins. Cool completely before serving.
6. This recipe can be made ahead and stored in an airtight container for up to three weeks in the refrigerator or at room temperature.
Serving size: ½ cup; calories 223; total fat 5g; sat. fat 0g; protein 4g; total carbs 42g; dietary fiber 3g; sodium 7mg; percent calories from fat 21%; percent from protein 7%; percent calories from carbohydrates 72%.

Veggie City Dip
This recipe serves: 8
Preparation time: 15 minutes
Cooking time: 25 minutes

Ingredients
1 tsp. olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green or red bell peppers
1/3 cup finely chopped zucchini
1/3 cup finely chopped celery
1/3 cup peeled and finely chopped eggplant
1/3 cup chopped tomatoes
1 tsp. chopped, fresh basil (dried is fine)
salt to taste
freshly ground black pepper
1 tsp. red wine vinegar
1/3 tsp. sugar

Cooking instructions
1. Heat the oil in a skillet over medium heat. Add the onions and peppers. Cook for 2 minutes.
2. Add the zucchini, celery, and eggplant. Cook 2 minutes more.
3. Add the tomatoes, basil, salt, and pepper. Simmer about 20 minutes, uncovered. Let cool.
4. Add the vinegar and sugar. Adjust the salt and pepper to taste.
5. Serve cold as a dip with pita bread, crackers, or tortilla chips.
Serving size 2 tablespoons; calories 14; total fat 1g; sat. fat 0g; protein 0g; total carbs 2g; dietary fiber 1g; sodium 44mg; percent calories from fat 37%; percent calories from protein 9%; percent calories from carbs 55%.

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